Phase 2 of Atkins Weight Loss

Atkins Low Carb Diet: Phase 2 Guidelines for Ongoing Weight Loss

Nothing is a better incentive to continue on a successful diet plan than weight loss. I found after my induction phase on the Atkins low carb diet I was so revved up by my success I was more than ready to move on to Phase 2.

Atkins Low Carb Diet: Ongoing Weight Loss

Ongoing weight loss (OWL) is your goal during Phase 2 of the Atkins low carb diet. Phase 2 teaches you how to handle and manage your own carb intake by gradually introducing more and more carb into your Atkins low carb diet week by week.

New Foods for Phase 2 of the Atkins Low Carb Diet

You’ve been eating 20 grams of carb per week with protein and fat foods, plus 3 cups of salad for 2 weeks throughout the Induction Phase of your Atkins low carb diet. OWL allows you to add more choices gradually while you continue to lose weight. Once you’ve established your weight loss pattern you can craft a weight loss regimen that is uniquely yours.

Easy Steps for Finding Your Atkins Carb Level for Losing

There is something for everyone in Phase 2 of the Atkins low carb diet using this carb ladder to establish which foods are best for you:

1. Week 1: Add 5 grams more of salad and vegetables such as ¾ cup cooked spinach, ½ cup red peppers, 1 medium tomato, 2/3 cup cooked broccoli, 8 medium asparagus, 1 cup cauliflower, 1/3 cup chopped onions, ½ california avocado or 2/3 cup summer squash. If your weight loss continues you have established you can eat 5 more grams of these carb a week.
2. Week 2: Add 5 more grams of fresh dairy including 5 ounces farmer’s cheese, pot cheese or mozzarella cheese or ½ cup ricotta cheese or heavy cream. If your weight loss continues you can eat 10 more grams a week with the addition of acceptable veggies or dairy.
3. Week 3: Add 5 grams from what you tolerated above or from seeds and nuts including 10 to 12 Macadamias, 14 Walnut, 24 Almond, 31 Pecans, 3 tablespoons hulled sunflower seeds or 9 cashews. If your weight loss continues you can eat 15 more grams a week with the addition of acceptable veggies, dairy or seed and nuts.
4. Week 4: Add 5 grams from your above selections or add berries ¼ cup of fresh blueberries, strawberries raspberries and cantaloupe or honeydew melon as well as ¼ cup of lemon or lime juice or ½ cup tomato juice. If your weight loss continues you can eat 20 more grams a week with the addition of acceptable veggies, dairy, seed and nuts and berries and melons.

As long as your weight loss continues steadily, you can go up another level to 25 grams of carb the following week for a total of 45 grams of carb per week and so on. When you stop losing weight, you have reached your CLL. Revert to the amount of carb that allowed you to lose weight the week prior.

With all these new carb choices you will be encouraged to continue down your path of healthy eating and weight loss. Try my Green Bean Delight recipes as a perfect introduction to OWL.