Friday, October 10, 2014

THE PROGRAM: PHASE 3 What You Can Eat in this Phase

You should be saying “Wow.” And if you’re not, we’ll say it for you. Wow, you’ve made it to Phase 3 and you know what that means – you’ve almost reached your goal. Now it’s time to slow your weight loss and find your personal carb balance or ACE, Atkins Carbohydrate Equilibrium. And we have a great way to do it – more variety. Pair these low-carb fruits and low-carb vegetables and some whole grains with the Acceptable low-carb Foods lists from Phase 1 and 2 for your total variety eating plan. 
In Pre-Maintenance, you add 10 daily Net Carbs per week – The Power of 10 makes it easy. These low-carb foods, in these portion sizes, all equal about 10 grams of Net Carbs – remember, total carbs minus fiber.

Have fun. We know you will.

The Power of 10

Starchy Vegetables*Serving SizeNet Carbs
Acorn Squash (baked)½ cup7.8
Carrots1 medium5.6
Potato (baked)½ potato10.5
Yams½ cooked16.1


Legumes*Serving SizeNet Carbs
Black Beans½ cup12.9
Chickpeas 1/4 cup6.5
Great Northern Beans1/4 cup6.3
Kidney Beans1/4 cup5.8
Lentils½ cup12.0
Lima Beans½ cup14.2
Navy Beans½ cup18.1
Pinto Beans½ cup14.6


FruitServing SizeNet Carbs
Apple½ of whole8.7
Banana1 small21.2
Cherries¼ cup4.2
Grapefruit (red)½ of whole7.9
Grapes (red)1/2 cup13.4
Guava1/2 cup5.3
Kiwi18.7
Mango1/2 cup12.5
Peach1 small7.2
Plum1 small3.3
Watermelon½ cup5.2


Grains*Serving SizeNet Carbs
Oatmeal (rolled) 1/3 cup19.0
Oatmeal (steel cut)1/4 cup19.0
Rice (brown)1/2 cup20.5

* All figures reflect if the vegetable, legume, or grain is cooked.
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