THE PROGRAM: PHASE 4 What You Can Eat in this Phase

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. 

Starchy Vegetables*	Serving Size	Net Carbs
Acorn Squash	½ cup	10.0
Carrots	¾ cup	10.2
White Potatoes	½ cup	13.9
Yams	½ cooked	9.6

Legumes*	Serving Size	Net Carbs
Black Beans	½ cup	12.9
Chickpeas	½ cup	16.2
Great Northern Beans	½ cup	12.5
Kidney Beans	½ cup	11.6
Lentils	½ cup	12.1
Lima Beans	½ cup	14.2
Navy Beans	½ cup	18.1
Pinto Beans	½ cup	11.0

Fruit	Serving Size	Net Carbs
Apple	½ of whole	8.7
Banana	1 small	21.2
Cherries	¼ cup	4.2
Grapefruit	½ of whole	7.9
Grapes	¼ cup	7.1
Guava	1 medium	5.8
Kiwi	1	8.7
Mango	¼ cup	6.3
Peach	1 whole	8.9
Plum	1 whole	7.6
Watermelon	½ cup	5.2

Grains*	Serving Size	Net Carbs
Oatmeal	½ cup	10.6
Pasta (whole wheat)	¼ cup	8.3
Rice (brown)	¼ cup	10.3

source : www.atkins.com