1. Choose to Lose
There is no rule that the induction phase, or phase 1 of Atkins, only has to last 2 weeks. You may feel like you are just getting the hang of counting carbohydrates and enjoying your new way of losing weight. Staying in the induction period longer is not dangerous. You may have a lot of weight to lose and want to remain under 20 gm of carbohydrates a day. On the other hand, you may be ready to move on to the next level.
2. OWL
To complete phase 2 of the Atkins diet plan, you need to master OWL, or Ongoing Weight Loss. You are now learning how to practice a healthy low carbohydrate diet for life. It is harder than induction because you have an increased number of choices. You incorporate new foods to find out how if affects your personal weight loss. Your addition of extra carbohydrates will be slow. Your goal is still to lose weight but at a much slower rate. The slow rate supports permanent weight loss. You also learn how to eat in restaurants and incorporate special events and celebrations into your diet. Be conscious not to restart the same addictions or cravings that caused you to gain weight before.
3. Finding Your Level
You will be increasing your carbohydrates gradually to find your critical carbohydrate level during phase 2 of Atkins diet plan. Atkins uses a table to measure daily carbohydrate levels. Use the table to find your level of metabolic resistance. High resistance equals 15 gm of carbohydrates per day. Average is 15 to 40 gm of carbs per day. Low is 40 to 60 gm per day and athletic is 60 to 90 gm of carbohydrates per day. You will need to be careful to read labels and track your carbohydrate intake through the day. If your weight loss slows to a stop, go back a step. Continue Atkins diet phase 2 until you have 5 to 10 lbs. left to lose.
4. The Power of 5
Keep eating protein and fat as the main components of your meals. Increase carbohydrates by no more than 5 carbohydrates per week. Stop a new food if it causes cravings or weight gain. Add food groups one week at a time. Start the food groups in this order each week; vegetables, dairy, nuts and seeds, and fruits and juices. The last group to add is convenience foods such as meal replacement bars and shakes. Some 5-gm increments include 15 almonds, 6 spears of asparagus, 1 cup of cottage cheese, 1/2 cup of tomato juice and 13 strawberries.
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