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

* Be sure to check manufacturer's food labels for most current NC count. Individual brands may vary.

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