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List of Low Carb Foods for Atkins 20®, Phase 4

By now you've learned to eat foods that boost metabolism. Phase 4 on Atkins is not so much a phase as a low carb lifestyle. This phase is designed to make the transition from Phase 3 to [the so-called] Phase 4 practically seamless, so you should have no fears about moving on once your goal weight is stable.

The Acceptable Foods for Phase 3 are the same as those for Phase 4. Of course, you may not have reintroduced all the foods you'll try in the months and years to come, but as long as you're alert to the potential of any individual food to cause weight regain, cravings, unreasonable hunger or any of the other symptoms of carb intolerance, you know what to do. As long as you comply with the program and stick to your ACE—which may require some modifications as you get older or make some lifestyle changes—you'll be able to maintain your healthy new weight and say goodbye to on-again, off-again diets once and for all.

Use the list of low carb foods below to guide you through Phase 4. Be sure to pay attention to serving size to guarantee you are not exceeding the net carb limit per day. Browse through our 1,600+ low carb recipes for meal ideas to make using these ingredients.

Starchy Vegetables
 Serving SizeNet Carbs
Carrots, sliced1 medium4.1
Rutabaga, sliced1/2 cup5.9
Beets, sliced1/2 cup6.8
Peas1/2 cup7
Acorn squash (cubed/mashed)1/2 cup7.6
Butternut squash1/2 cup8.5
Sweet potato, baked1/2 medium9.9
Parsnips, sliced1/2 cup10.2
Potato, baked1/2 small13.1
Corn1/2 cup14.9
Fruit
 Serving SizeNet Carbs
Coconut, fresh, shredded1/2 cup2.5
Figs, fresh1 fruit4.5
Cherries1/4 cup5.3
Watermelon, cubes1/2 cup5.5
Pomegranate seeds1/4 cup6.4
Papaya, pieces1/2 cup6.6
Plum, medium1 fruit6.6
Raisins1 TBSP6.8
Guava1/2 cup7.4
Clementine1 fruit7.6
Apple1/2 fruit7.9
Kiwi1 fruit8.1
Grapefruit (red)1/2 fruit8.9
Apricot, medium3 fruit9.6
Pineapple, fresh, chunks1/2 cup9.7
Peach, small1 fruit10.5
Mango1/2 cup11.1
Grapes (red)1/2 cup13
Orange, navel1 fruit14.5
Dates, fresh3 fruit15.8
Banana, small1 fruit20.4
Pear, medium1 fruit21
Grains
 Serving SizeNet Carbs
Wheat bran (raw)2 TBSP1.6
Wheat germ2 TBSP4.9
Oat bran (raw)2 TBSP6.0
Quinoa (cooked)1/4 cup8.6
Whole wheat bread1 slice10
Oatmeal (dry, steel cut)1/4 cup11.5
Polenta (dry)2 TBSP12.5
Grits (cooked)1/2 cup15.2
Whole wheat pasta (cooked)1/2 cup16.6
Oatmeal (dry, rolled)1/3 cup19
Barley (cooked)1/2 cup19.2
Millet (cooked)1/2 cup19.5
Rice (brown, cooked)1/2 cup21.2

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