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Phase Three List of Foods for Weight Loss

In Phase 3 you should be slowly adding food items to your daily net carb count to maintain your weight or continue towards reaching your weight goals. In this phase, you can add small amounts of starchy vegetables, fruits and grains. Be cognizant of how this affects your body and scale back if necessary.

Starchy Vegetables*
 
Serving Size
Net Carbs
Carrots, sliced
1 medium
4.1
Rutabaga, cubed
1/2 cup
5.9
Beets, sliced
1/2 cup
6.8
Peas
1/2 cup
7
Acorn Squash (baked/mashed)
1/2 cup
7.6
Butternut squash
1/2 cup
8.5
Sweet potato, baked
1/2 medium
9.9
Parsnips, sliced
1/2 cup
10.2
Potato, baked
1/2 small
13.1
Corn
1/2 cup
14.9
Fruit
 
Serving Size
Net Carbs
Coconut, fresh, shredded
1/2 cup
2.5
Figs, fresh
1 fruit
4.5
Cherries
1/4 cup
5.3
Watermelon, cubes
1/2 cup
5.5
Pomegranate seeds
1/4 cup
6.4
Papaya, pieces
1/2 cup
6.6
Plum, medium
1 fruit
6.6
Guava
1/2 cup
7.4
Apple
1/2 fruit
7.9
Clementine
1 fruit
7.6
Kiwi
1 fruit
8.1
Grapefruit (red)
1/2 fruit
8.9
Apricot, medium
3 fruit
9.6
Pineapple, fresh, chunks
1/2 cup
9.7
Peach, small
1 fruit
10.5
Mango
1/2 cup
11.1
Grapes (red)
1/2 cup
13
Orange, navel
1 fruit
14.5
Dates, fresh
3 fruit
15.8
Banana, small
1 fruit
20.4
Pear, medium
1 fruit
21
Grains*
 
Serving Size
Net Carbs
Wheat bran (raw)
2 TBSP
1.6
Wheat germ
2 TBSP
4.9
Oat bran (raw)
2 TBSP
6.0
Quinoa (cooked)
1/4 cup
8.6
Whole wheat bread
1 slice
10
Oatmeal (dry, steel cut)
1/4 cup
11.5
Polenta (dry)
2 TBSP
12.5
Grits (cooked)
1/2 cup
15.2
Whole wheat pasta (cooked)
1/2 cup
16.6
Oatmeal (dry, rolled)
1/3 cup
19
Barley (cooked)
1/2 cup
19.2
Millet (cooked)
1/2 cup
19.5
Rice (brown, cooked)
1/2 cup
21.2

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

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