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.
Serving SizeNet CarbsMozzarella cheese5 ounces3.0Yogurt, Greek, Plain, unsweetened, whole milk1/2 cup or 4 ounces3.5Ricotta cheese1/2 cup3.8Cottage cheese 2%1/2 cup4.1Heavy cream3/4 cup4.8Yogurt, Plain, Unsweetened, whole milk1/2 cup or 4 ounces5.5
Nuts & Seeds (and their butters)
Serving SizeNet CarbsBrazil nuts6 nuts1.4Macadamias10 nuts1.4Hulled sunflower seeds2 TBSP1.5Walnuts12 nuts1.7Almonds24 nuts2.2Pistachios2 TBSP3.0Peanuts2 TBSP3.8Pecans2 TBSP3.8Cashews2 TBSP5.1
Serving SizeNet CarbsBlackberries (fresh)1/4 cup1.6Raspberries (fresh)1/4 cup1.7Cranberries (fresh)1/4 cup1.9Strawberries, sliced (fresh)1/4 cup2.4Cantaloupe, cubes1/4 cup2.9Honeydew, cubes1/4 cup3.5Gooseberries (fresh)1/4 cup3.9Boysenberries (fresh)1/4 cup4.5Blueberries (fresh)1/4 cup4.5
Serving SizeNet CarbsLemon juice2 TBSP2.0Lime juice2 TBSP2.4Tomato juice4 ounces4.0
Serving SizeNet CarbsLentils1/4 cup4Kidney Beans1/4 cup5.9Lima Beans1/4 cup6.1Pinto Beans1/4 cup6.1Black Beans1/4 cup6.5Navy Beans1/4 cup10.1Great Northern Beans1/4 cup10.6Chickpeas1/4 cup10.9
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.