Phase Four Lifestyle Foods & Foods for Losing Weight
The name Lifetime Maintenance says it all. This is not so much a phase as a permanent lifestyle. Pre-Maintenance 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. First of all, 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.
The Power of 10
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Starchy Vegetables
Serving Size Net Atkins Count™ Carrots, sliced 1 medium 4.1 Rutabaga, sliced 1/2 cup 5.9 Beets, sliced 1/2 cup 6.8 Peas 1/2 cup 7 Acorn squash (cubed/mashed) 1/2 cup 7.6 Butternut squash 1/2 cup 8.5 Sweet potato, baked 1/2 medium 9.9 Parsnips, sliced 1/2 cup 10.2 Potato, baked 1/2 small 13.1 Corn 1/2 cup 14.9 -
Fruit
Serving Size Net Atkins Count™ Coconut, fresh, shredded 1/2 cup 2.5 Figs, fresh 1 fruit 4.5 Cherries 1/4 cup 5.3 Watermelon, cubes 1/2 cup 5.5 Pomegranate seeds 1/4 cup 6.4 Papaya, pieces 1/2 cup 6.6 Plum, medium 1 fruit 6.6 Raisins 1 TBSP 6.8 Guava 1/2 cup 7.4 Clementine 1 fruit 7.6 Apple 1/2 fruit 7.9 Kiwi 1 fruit 8.1 Grapefruit (red) 1/2 fruit 8.9 Apricot, medium 3 fruit 9.6 Pineapple, fresh, chunks 1/2 cup 9.7 Peach, small 1 fruit 10.5 Mango 1/2 cup 11.1 Grapes (red) 1/2 cup 13 Orange, navel 1 fruit 14.5 Dates, fresh 3 fruit 15.8 Banana, small 1 fruit 20.4 Pear, medium 1 fruit 21 -
Grains
Serving Size Net Atkins Count™ Wheat bran (raw) 2 TBSP 1.6 Wheat germ 2 TBSP 4.9 Oat bran (raw) 2 TBSP 6.0 Quinoa (cooked) 1/4 cup 8.6 Whole wheat bread 1 slice 10 Oatmeal (dry, steel cut) 1/4 cup 11.5 Polenta (dry) 2 TBSP 12.5 Grits (cooked) 1/2 cup 15.2 Whole wheat pasta (cooked) 1/2 cup 16.6 Oatmeal (dry, rolled) 1/3 cup 19 Barley (cooked) 1/2 cup 19.2 Millet (cooked) 1/2 cup 19.5 Rice (brown, cooked) 1/2 cup 21.2
