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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

Starchy Vegetables
 Serving SizeNet Atkins Count™
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 Atkins Count™
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 Atkins Count™
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

FAQ

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FAQ

Science/Library

Read nutrition articles, learn the science behind Atkins, and sample the extensive amount of peer-reviewed published studies in major scientific journals demonstrating the effectiveness and the health benefits of the Atkins diet.

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Science Library

Atkins Blog

Enjoy our blogs and learn about weight loss and healthy eating!

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Atkins Blog

Free Weight Loss Tools

All the Atkins tools you need to succeed on the program, and they’re all 100% free!

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Free Weight Loss Tools

FAQ

Get answers to the most frequently asked questions about the Atkins Diet and the Atkins principles.

Learn More »
FAQ

Science/Library

Read nutrition articles, learn the science behind Atkins, and sample the extensive amount of peer-reviewed published studies in major scientific journals demonstrating the effectiveness and the health benefits of the Atkins diet.

Learn More »
Science Library

Atkins Blog

Enjoy our blogs and learn about weight loss and healthy eating!

Learn More »
Atkins Blog

Free Weight Loss Tools

All the Atkins tools you need to succeed on the program, and they’re all 100% free!

Learn More »
Free Weight Loss Tools

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