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 foods, including 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.