How it Works

Phase Two Low Carb Food List

Welcome to freedom, variety and finding your personal carb balance. Combine this list with all the options from Phase I and you've got a broader selection of foods to choose from. So enjoy, keep your eye on the end goal and welcome to Phase 2.

During Phase 2, 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.

Dairy
 
Serving Size
Net Carbs
Mozzarella cheese
5 ounces
3.0
Yogurt, Greek, Plain, unsweetened, whole milk
1/2 cup or 4 ounces
3.5
Ricotta cheese
1/2 cup
3.8
Cottage cheese 2%
1/2 cup
4.1
Heavy cream
3/4 cup
4.8
Yogurt, Plain, Unsweetened, whole milk
1/2 cup or 4 ounces
5.5
Nuts & Seeds (and their butters)
 
Serving Size
Net Carbs
Brazil nuts
6 nuts
1.4
Macadamias
10 nuts
1.4
Hulled sunflower seeds
2 TBSP
1.5
Walnuts
12 nuts
1.7
Almonds
24 nuts
2.2
Pistachios
2 TBSP
3.0
Peanuts
2 TBSP
3.8
Pecans
2 TBSP
3.8
Cashews
2 TBSP
5.1
Fruits
 
Serving Size
Net Carbs
Blackberries (fresh)
1/4 cup
1.6
Raspberries (fresh)
1/4 cup
1.7
Cranberries (fresh)
1/4 cup
1.9
Strawberries, sliced (fresh)
1/4 cup
2.4
Cantaloupe, cubes
1/4 cup
2.9
Honeydew, cubes
1/4 cup
3.5
Gooseberries (fresh)
1/4 cup
3.9
Boysenberries (fresh)
1/4 cup
4.5
Blueberries (fresh)
1/4 cup
4.5
Juices
 
Serving Size
Net Carbs
Lemon juice
2 TBSP
2.0
Lime juice
2 TBSP
2.4
Tomato juice
4 ounces
4.0
Legumes (cooked/canned)
 
Serving Size
Net Carbs
Lentils
1/4 cup
4
Kidney Beans
1/4 cup
5.9
Lima Beans
1/4 cup
6.1
Pinto Beans
1/4 cup
6.1
Black Beans
1/4 cup
6.5
Navy Beans
1/4 cup
10.1
Great Northern Beans
1/4 cup
10.6
Chickpeas
1/4 cup
10.9

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.

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