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 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

* Be sure to check manufacturer's food labels for most current NC count. Individual brands may vary.

 

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