The Ongoing Weight Loss phase is all about choice. The choices you make should focus on healthy and pleasurable additions, with a strong emphasis on foods that contribute both. As you add foods in roughly 5 gram carb increments, you can probably move beyond veggies to other foods, such as nuts, berries and possibly grains.Although you will be eating primarily natural, unprocessed foods, you will find an increasing number of conveinience foods created for people seeking to follow a low carb nutritional approach. Remember: read the label!

The power of five.

These portions contain roughly 5 grams of carbs. Food groups are arranged in the general order in which they should be added.

Veggies 340g (12oz ) cooked spinich 110g ( 4oz ) red peppers 1 medium tomato 75g ( 2 ½ oz ) cooked broccoli 8 medium asparagus 75g ( 2 ½ oz ) cauliflower 40g ( 1 ½ oz ) chopped onions ½ hass avocado 120g ( 4 ½ oz ) summer squash

Dairy 140g (5oz ) mozzarella cheese 110g (4 oz ) cottage cheese 160g ( 51/2 oz ) ricotta cheese 110 ml ( 4fl oz ) whipping cream

Nuts and seeds 30g ( 1oz ) of : macadamias (approx 10 . 12 nuts walnuts ( approx 14 halves ) almonds ( approx 24 nuts ) pecans ( approx 31 nuts ) hulled sunflower seeds ( 3 tablespoons ) roasted shelled peanuts ( approx 26 nuts ) 15g ( ½ oz ) of cashews ( approx 9 nuts )

Fruits 37 g ( 1 1/3 oz ) blueberries 23g ( ¾ oz ) raspberries 60g ( 2oz ) strawberries 60g ( 2oz ) cantaloupe.Honeydew melon

Juices 60 ml ( 2 fl oz ) lemon juice 60 ml (2 fl oz ) lime juice 110 ml ( 4 fl oz ) tomato juice

Convenience foods

You can select from the variety of convenience foods ( bars and shakes are the two most available) but be sure to determine the actual number of digestible carbs in any particular products.