Monday, October 6, 2014

THE PROGRAM: PHASE 2 What You Can Eat in this Phase

During OWL, you add higher carb foods back into your diet – 5 daily Net Carbs per week. You can move beyond vegetables to other foods, such as nuts, seeds and berries. Although you will be eating primarily natural, unprocessed foods, you will find an increasing number of convenience foods – choices that help even busy people stay on track during weight loss.

The Power of Five

In the recommended portions, these foods each contain roughly 5 grams of Net Carbs (total carbs minus fiber).
DairyServing SizeNet Carbs
Cottage cheese 2%1/2 cup4.1
Heavy cream¾ cup4.8
Mozzarella cheese5 ounces3.0
Ricotta cheese1/2 cup3.8
Yogurt, Plain, Unsweetened, whole milk1/2 cup or 4oz5.5
Yogurt, Greek, Plain, unsweetened, whole milk1/2 cup or 4oz3.5

 Nuts and Seeds Serving SizeNet Carbs
Peanuts1oz (28g)2.2
Almonds24 nuts2.3
Brazil nuts5 nuts2.0
Cashews9 nuts4.4
Hulled sunflower seeds2 T1.1
Macadamias6 nuts2.0
Pecans10 halves1.5
Pistachios25 nuts2.5
Walnuts7 halves1.5

Fruits  Serving SizeNet Carbs
Blueberries (fresh)¼ cup4.1
Cantaloupe or honeydew¼ cup3.5
Raspberries (fresh)¼ cup1.5
Strawberries (fresh)¼ cup1.8

JuicesServing SizeNet Carbs
Lemon juice¼ cup5.2
Lime juice¼ cup5.6
Tomato juice4 ounces4.2

Convenience Foods

Many of the foods listed above are available conveniently packaged to go at the market or convenience store – feel free to grab and
go – just note the serving size, and subtract fiber from total carbs to get Net Carbs. 

And remember, Atkins bars and shakes are super convenient too, And every single flavor is allowed in Phase 2. So be busy, be happy and be well fed.