Atkins Diet Phase 2: Ongoing Weight Loss (OWL)

During Atkins diet Ongoing Weight Loss, your body will remain in a state of lypolysis (the process that catalyzes weight loss). Your weight loss will occur at a slower pace, but this gradual slow-down will help you maintain your weight loss achieved.

Atkins diet phase 2 is designed so that you can tailor the Atkins diet to your personal tastes and still experience weight loss. You may add more low-carb vegetables, nuts, seeds, and some berries. You must be careful not to undo the weight loss achieved in the Atkins diet Induction phase. Proceed with caution! The first week, increase your daily carb intake to 25 grams, then 30 grams the second week. Keep increasing your intake by 5 grams daily until your weight loss stops. Then go back down to the level you were at the previous week (when you were experiencing weight loss) and stay there. This is your Atkins diet Critical Carbohydrate Level for Losing (CCLL). By staying below this threshold you will continue to experience sustained moderate weight loss. Factors that influence your personal Atkins diet CCLL and weight loss are your activity levels, age, gender, and hormones.

You can experiment with new foods, since variety is a key to a successful Atkins diet plan, but pay attention to how these foods affect your weight loss. Over time you'll learn what foods can be permanently added to your diet and what foods must be permanently removed to maintain your weight loss. When adding carbohydrates to your diet, you should follow the Atkins diet Carbohydrate Ladder. If any food causes a craving, don't eat it--food cravings can lead you down the slippery slope towards regaining your weight loss.

Below is the Atkins diet Carbohydrate ladder. Those foods on the second half of the list are higher in carbohydrates, and depending on your personal CCLL should not be added until Atkins diet Phase 3 to protect your weight loss. The portions of the following food items contain 5 grams of net carbohydrates.

Vegetables

1 cup cooked spinach

2/3 cup red bell peppers

1 medium tomato

1 cup cooked broccoli

12 medium asparagus

1 cup cauliflower

1/2 cup chopped onion

1/2 California avocado

2/3 cup summer squash

Dairy

5 ounces farmer's cheese or pot cheese

5 ounces mozzarella cheese

3/4 cup cottage cheese

3/4 cup ricotta cheese

3/4 cup heavy cream

Nuts and Seeds

1 ounce of:

macadamias (10 to 12 nuts)

walnuts (14 halves)

almonds (14 nuts)

pecans (14 halves)

hulled sunflower seeds (3 tablespoons)

roasted shelled peanuts (26 nuts)

1/2 ounce of cashews (9 nuts)

Fruits

1/3 cup blueberries (fresh)

3/4 cup raspberries (fresh)

3/4 cup strawberries (fresh)

1/4 cup cantaloupe or honeydew

Juices

1/4 cup lemon juice

1/4 cup lime juice

1/2 cup tomato juice