17 Day Diet Cycle 2 Natural Starches Food List

On Cycle 2, you alternate days between Cycle 1 foods and Cycle 2 foods.  Here is a list of the natural starches that you are able to eat on Cycle 2 days. Remember, only eat 2 servings of natural starches before 2pm.  On Cycle 1 alternating days, do not eat the starches.


Natural Starches: 2 servings before 2pm on Cycle 2 alternating days

Grains: (1 serving = ½ cup)

Barley, pearled
Brown rice
Cream of wheat
Longer rain rice such as basmati
Oat bran
Old-fashioned oatmeal


Legumes: (1 Serving = ½ cup)

Black beans
Black-eyed peas
Butter beans
Garbanzo beans (chickpeas)
Great northern beans
Kidney beans
Lima beans, baby
Navy beans
Pinto beans
Soy beans
Split peas


Starchy Vegetables:

Breadfruit (1 serving = 1 cup)
Corn (1 serving = ½ cup)
Potato (1 serving = 1 medium)
Sweet potato (1 serving = 1 medium)
Taro (1 serving = ½ cup)
Winter squashes (acorn, spaghetti, butternut, etc) (1 serving = 1 cup)
Yam (1 serving = 1 medium


  1. Caroline D says:

    I”m about to start cycle 2 and was wondering, is the serving of grains measured as cooked or uncooked? 1/2 cup of uncooked rice is a lot smaller than 1/2 cup of cooked!

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