The Atkins Diet, developed by cardiologist Robert C. Atkins, consists of four phases during which you're restricted in the types and amounts of carbohydrates you consume. The second phase--ongoing weight loss, or OWL as it is referred to--includes a wider variety of carbohydrate sources. Due to the lack of long-term studies of the program, the risks of following such a low-carb and high-fat diet are unknown. Always consult your health care provider before beginning any diet program.
Dairy
As you gradually increase your carbohydrate intake in Phase 2, you can consume 3/4-cup servings of ricotta cheese, cream cheese and heavy cream, as well as 5-oz. servings of mozzarella cheese. Each of these servings contains about 5 grams of carbohydrates, and you should add about 5 g of net carbs daily per week during Phase 2.
Fruits and Juices
While Phase 1 allows no fruits, you may add a few low-carb fruit varieties to your diet during the ongoing weight loss phase. Feel free to eat 1/4-cup servings of berries, cantaloupe, honeydew, tomato juice, lemon juice or lime juice.
Nuts and Seeds
Nuts and seeds provide extra carbohydrates as well as healthy fats during Phase 2. Almonds, walnuts, cashews, pistachios, sunflower seeds, macadamia nuts and pecans can be eaten in servings containing less than 5 net grams of carbohydrates. Be sure to read package labels to determine serving size, as the amount of carbs will vary widely among types of nuts.
Legumes
During the ongoing weight loss phase, you may add servings of lentils or kidney beans to your diet, as long as each serving contains fewer than 5 g of net carbs. Only add a single serving of Phase 2 acceptable foods to your menu each day for the first week of the phase. If you eat a portion of legumes, forgo fruit, Phase 2 dairy, nuts or seeds for another day.
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