You should be saying “Wow.” And if you’re not, we’ll say it for you. Wow, you’ve made it to Phase 3 and you know what that means – you’ve almost reached your goal. Now it’s time to slow your weight loss and find your ACE, Atkins Carbohydrate Equilibrium. And we have a great way to do it – more variety. Pair these foods, including some whole grains, with the Acceptable Foods lists from Phase 1 and 2 for your total variety eating plan.
In Pre-Maintenance, you add 10 daily Net Carbs per week – The Power of 10 makes it easy. These foods, in these portion sizes, all equal about 10 grams of Net Carbs – remember, total carbs minus fiber.
Have fun. We know you will.
The Power of 10
| Starchy Vegetables* | Serving Size | Net Carbs |
|---|---|---|
| Acorn Squash | ½ cup | 10.0 |
| Carrots | ¾ cup | 10.2 |
| White Potatoes | ½ cup | 13.9 |
| Yams | ½ cooked | 9.6 |
| Legumes* | Serving Size | Net Carbs |
|---|---|---|
| Black Beans | ½ cup | 12.9 |
| Chickpeas | ½ cup | 16.2 |
| Great Northern Beans | ½ cup | 12.5 |
| Kidney Beans | ½ cup | 11.6 |
| Lentils | ½ cup | 12.1 |
| Lima Beans | ½ cup | 14.2 |
| Navy Beans | ½ cup | 18.1 |
| Pinto Beans | ½ cup | 11.0 |
| Fruit | Serving Size | Net Carbs |
|---|---|---|
| Apple | ½ of whole | 8.7 |
| Banana | 1 small | 21.2 |
| Cherries | ¼ cup | 4.2 |
| Grapefruit | ½ of whole | 7.9 |
| Grapes | ¼ cup | 7.1 |
| Guava | 1 medium | 5.8 |
| Kiwi | 1 | 8.7 |
| Mango | ¼ cup | 6.3 |
| Peach | 1 whole | 8.9 |
| Plum | 1 whole | 7.6 |
| Watermelon | ½ cup | 5.2 |
| Grains* | Serving Size | Net Carbs |
|---|---|---|
| Oatmeal | ½ cup | 10.6 |
| Pasta (whole wheat) | ¼ cup | 8.3 |
| Rice (brown) | ¼ cup | 10.3 |
* All figures reflect if the vegetable, legume, or grain is cooked.
No comments:
Post a Comment