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.
Serving SizeNet CarbsCarrots, sliced1 medium4.1Rutabaga, cubed1/2 cup5.9Beets, sliced1/2 cup6.8Peas1/2 cup7Acorn Squash (baked/mashed)1/2 cup7.6Butternut squash1/2 cup8.5Sweet potato, baked1/2 medium9.9Parsnips, sliced1/2 cup10.2Potato, baked1/2 small13.1Corn1/2 cup14.9
Serving SizeNet CarbsCoconut, fresh, shredded1/2 cup2.5Figs, fresh1 fruit4.5Cherries1/4 cup5.3Watermelon, cubes1/2 cup5.5Pomegranate seeds1/4 cup6.4Papaya, pieces1/2 cup6.6Plum, medium1 fruit6.6Guava1/2 cup7.4Apple1/2 fruit7.9Clementine1 fruit7.6Kiwi1 fruit8.1Grapefruit (red)1/2 fruit8.9Apricot, medium3 fruit9.6Pineapple, fresh, chunks1/2 cup9.7Peach, small1 fruit10.5Mango1/2 cup11.1Grapes (red)1/2 cup13Orange, navel1 fruit14.5Dates, fresh3 fruit15.8Banana, small1 fruit20.4Pear, medium1 fruit21
Serving SizeNet CarbsWheat bran (raw)2 TBSP1.6Wheat germ2 TBSP4.9Oat bran (raw)2 TBSP6.0Quinoa (cooked)1/4 cup8.6Whole wheat bread1 slice10Oatmeal (dry, steel cut)1/4 cup11.5Polenta (dry)2 TBSP12.5Grits (cooked)1/2 cup15.2Whole wheat pasta (cooked)1/2 cup16.6Oatmeal (dry, rolled)1/3 cup19Barley (cooked)1/2 cup19.2Millet (cooked)1/2 cup19.5Rice (brown, cooked)1/2 cup21.2
* All figures reflect if the vegetable, legume, or grain is cooked.