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 Size Net Carbs
Acorn Squash (baked) ½ cup 7.8
Carrots 1 medium 5.6
Potato (baked) ½ potato 10.5
Yams ½ cooked 16.1

Legumes* Serving Size Net Carbs
Black Beans ½ cup 12.9
Chickpeas  1/4 cup 6.5
Great Northern Beans 1/4 cup 6.3
Kidney Beans 1/4 cup 5.8
Lentils ½ cup 12.0
Lima Beans ½ cup 14.2
Navy Beans ½ cup 18.1
Pinto Beans ½ cup 14.6

Fruit Serving Size Net Carbs
Apple ½ of whole 8.7
Banana 1 small 21.2
Cherries ¼ cup 4.2
Grapefruit (red) ½ of whole 7.9
Grapes (red) 1/2 cup 13.4
Guava 1/2 cup 5.3
Kiwi 1 8.7
Mango 1/2 cup 12.5
Peach 1 small 7.2
Plum 1 small 3.3
Watermelon ½ cup 5.2

Grains* Serving Size Net Carbs
Oatmeal (rolled)  1/3 cup 19.0
Oatmeal (steel cut) 1/4 cup 19.0
Rice (brown) 1/2 cup 20.5

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

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Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis or by pregnant or nursing women.