List of foods for Atkins phase 2

The second phase of the Atkins diet is named Ongoing Weight Loss or OWL. After the rapid weight loss of the 2-week Induction phase, you’ll be slowing your weight loss down just a touch. You’ll add in specific carbohydrates which will make your diet a touch easier and your weight loss just a touch slower. However, you'll still reduce at a gentle even pace with ease.

Low Carb Diet

During the OWL phase, you'll boost your body’s ability to burn fats. Although you’ll be adding carbohydrates slowly, you’ll still remain within the state of ketosis. you'll still use your excess fat as fuel for your body, and therefore the pounds and inches will still come off.

The OWL phase also will teach to form better carbohydrate choices and will increase knowledge about nutritious food. You’ll replace the poor carbohydrate choices that you simply relied on within the past with new and better choices.

You’ll also find out how many carbohydrates you'll consume and still reduce. the method of the OWL phase is an experiment in what your specific body does with carbs. During the OWL phase, you’ll gradually increase your daily carb intake from the 20-gram level that you simply utilized in induction. hebdomadally you’ll try adding another 5 grams of carbs then note what happens. When weight loss slows an excessive amount of, you’ll know that you’ve exceeded your personal carb limit.

OWL will prepare for a permanent weight management program (called maintenance). The habits and practices that you simply develop during OWL will go an extended way toward your long-term success. Treat this era of your diet as training for the important “test” – your post-diet life.

During the OWL phase, you’ll still be getting most of your carbohydrates from vegetables (just as you are doing during Induction). It’s important to still eat a good sort of vegetables, as they're good for your overall health and good for maintaining intestinal health during the Atkins diet. you'll be ready to add more portions of vegetables, then gradually be ready to add nuts, seeds, and even berries. However, the most focused on the diet will still be protein.

In a way, the Induction phase is simpler than any of the opposite phases of Atkins. As enter the OWL phases, you’ll get to be more mindful of your carbohydrate count and keep better track of your weight. You’ll have more choice which may cause more temptations, which could end in a stalling of your weight loss or maybe weight gain.

Counting carbohydrates is critical in OWL success. If don’t count, you'll find yourself consuming more carbohydrates than you ought to. However, there are many tools available that will assist you with counting. There are several handy, portable books which will tell you the number of grams of carbohydrates in certain foods. and over time, we know the “carb count” for your favorite foods instantly.

Counting carbs is additionally essential during the OWL phase because you're playing detective. you're investigating to seek out your personal carb count, the number of carbohydrate grams that you simply can eat daily, and still reduce. During the primary week of OWL, you’ll move from 20 carbohydrate grams to 25. it's recommended that you simply add this within the sort of more vegetables, like asparagus or cauliflower. You’ll continue at the 25-gram level every week, then move up to 30 grams each day.

As we increase the carbohydrate gram level, watch weight closely. If experience an excessive amount of a slowdown, recognize you’ve gone too high. You’ll find your maximum carbohydrate gram level once you stop losing weight in the least. When this happens, you’ll know you’ve reached your limit. Once you discover your personal carb count, sink below that number if you would like to continue losing weight.

List of Atkins /Low Carb Foods for Atkins Phase 2

Combine the foods listed below with all the choices listed on the Phase 1 Acceptable Foods List to stay working towards your weight loss goals. So enjoy, keep your eye on the top goal, and welcome to Phase 2.

During Phase 2, you add higher carb foods back to your diet – 5 daily Net Carbs per week. you'll move beyond vegetables to other foods, like nuts, seeds, and berries. Although you'll be eating primarily natural, unprocessed foods, you'll find an increasing number of convenience foods – choices that help even busy people stay track during weight loss.

Many of the foods listed above are available conveniently packaged to travel at the market or shop – be happy to grab and go – just note the serving size, and subtract fiber from total carbs to urge Net Carbs. Learn more about net carbs and the way to calculate them here.

And remember, Atkins bars and shakes are super convenient too, and every single flavor is allowed in Phase 2. So be busy, be happy, and be fed.