Atkins 20®, Phase 3 List of Low Carb 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.
Use the list of acceptable low carb foods for Phase 3 below to guide your eating decisions. Paying attention to serving size is very important to ensure you are not overconsuming calories. Visit our 1,600+ low carb recipes for ideas on how to use these ingredients.
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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.
