Tuesday, August 12, 2008

Phase 3: Pre-Maintenance – Acceptable Foods List

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.

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.