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Phase Three List of Foods for Weight Loss

Starchy Vegetables*
 
Serving Size
Net Atkins Count™
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 Atkins Count™
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
Clementine
1 fruit
7.6
Apple
1/2 fruit
7.9
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 Atkins Count™
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

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

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