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Phase Three List of Foods for Weight Loss

Starchy Vegetables*
 Serving SizeNet Atkins Count™
Carrots, sliced1 medium4.1
Rutabaga, cubed1/2 cup5.9
Beets, sliced1/2 cup6.8
Peas1/2 cup7
Acorn squash (baked/mashed)1/2 cup7.6
Butternut squash1/2 cup8.5
Sweet potato, baked1/2 medium9.9
Parsnips, sliced1/2 cup10.2
Potato, baked1/2 small13.1
Corn1/2 cup14.9
Fruit
 Serving SizeNet Atkins Count™
Coconut, fresh, shredded1/2 cup2.5
Figs, fresh1 fruit4.5
Cherries1/4 cup5.3
Watermelon, cubes1/2 cup5.5
Pomegranate seeds1/4 cup6.4
Papaya, pieces1/2 cup6.6
Plum, medium1 fruit6.6
Guava1/2 cup7.4
Clementine1 fruit7.6
Apple1/2 fruit7.9
Kiwi1 fruit8.1
Grapefruit (red)1/2 fruit8.9
Apricot, medium3 fruit9.6
Pineapple, fresh, chunks1/2 cup9.7
Peach, small1 fruit10.5
Mango1/2 cup11.1
Grapes (red)1/2 cup13
Orange, navel1 fruit14.5
Dates, fresh3 fruit15.8
Banana, small1 fruit20.4
Pear, medium1 fruit21
Grains*
 Serving SizeNet Atkins Count™
Wheat bran (raw)2 TBSP1.6
Wheat germ2 TBSP4.9
Oat bran (raw)2 TBSP6.0
Quinoa (cooked)1/4 cup8.6
Whole wheat bread1 slice10
Oatmeal (dry, steel cut)1/4 cup11.5
Polenta (dry)2 TBSP12.5
Grits (cooked)1/2 cup15.2
Whole wheat pasta (cooked)1/2 cup16.6
Oatmeal (dry, rolled)1/3 cup19
Barley (cooked)1/2 cup19.2
Millet (cooked)1/2 cup19.5
Rice (brown, cooked)1/2 cup21.2

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

FAQ

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FAQ

Science/Library

Read nutrition articles, learn the science behind Atkins, and sample the extensive amount of peer-reviewed published studies in major scientific journals demonstrating the effectiveness and the health benefits of the Atkins diet.

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Science Library

Atkins Blog

Enjoy our blogs and learn about weight loss and healthy eating!

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Atkins Blog

Free Weight Loss Tools

All the Atkins tools you need to succeed on the program, and they’re all 100% free!

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Free Weight Loss Tools

FAQ

Get answers to the most frequently asked questions about the Atkins Diet and the Atkins principles.

Learn More »
FAQ

Science/Library

Read nutrition articles, learn the science behind Atkins, and sample the extensive amount of peer-reviewed published studies in major scientific journals demonstrating the effectiveness and the health benefits of the Atkins diet.

Learn More »
Science Library

Atkins Blog

Enjoy our blogs and learn about weight loss and healthy eating!

Learn More »
Atkins Blog

Free Weight Loss Tools

All the Atkins tools you need to succeed on the program, and they’re all 100% free!

Learn More »
Free Weight Loss Tools

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