Understanding Phase 2: Ongoing Weight Loss (OWL)
After successfully completing the strict Induction phase (Phase 1) of the Atkins diet, participants move on to the Ongoing Weight Loss (OWL) phase, also known as Phase 2. This is a crucial step that reintroduces a wider variety of nutritious, carb-containing foods into your diet. The primary goal of OWL is to continue losing weight at a steady and consistent pace while determining your personal carbohydrate tolerance—the amount of net carbs you can consume daily and still lose weight.
Unlike the 20 grams of net carbs per day allowed during Induction, Phase 2 begins with a slightly higher carbohydrate intake. The strategy involves adding back carbohydrate-rich foods in small, controlled increments of 5 net carbs per week. You should only increase your carb intake as long as you continue to lose weight. If weight loss stalls, you should roll back to the previous week's carb level. This systematic process helps you pinpoint the level of carbs that is right for your body and weight loss goals. You remain in Phase 2 until you are about 5 to 10 pounds from your goal weight.
Foods Allowed in Atkins Phase 2
While Phase 1 focused on protein, healthy fats, and foundation vegetables, Phase 2 gradually broadens the food list. All foods from the Induction phase are still allowed and encouraged. The new additions focus on nutrient-dense foods that offer increased fiber, vitamins, and minerals. As you increase your net carbs, you can systematically add the following foods back into your diet, usually in a specific order:
Adding Nuts and Seeds
Nuts and seeds are an excellent source of healthy fats, protein, and fiber. They are among the first foods to be reintroduced in Phase 2.
- Nuts: Almonds, walnuts, macadamia nuts, pecans, and Brazil nuts.
- Seeds: Sunflower seeds, pumpkin seeds, and sesame seeds.
- Butters: Nut and seed butters (ensure they have no added sugar).
- Portion Control: It's crucial to measure portions carefully, as the net carb count can add up quickly. For example, 30 almonds contain around 5.2g net carbs, while 14 walnuts contain about 5g net carbs.
Reintroducing Berries and Melons
Certain low-sugar fruits can be added to your meal plan in Phase 2, providing a sweet treat without derailing your progress.
- Berries: Strawberries, raspberries, and blueberries are excellent choices.
- Melons: Cantaloupe and honeydew melon are also acceptable in moderation.
- Serving Size: Small portions are key. 1.5 oz of fresh strawberries has only about 2.6g net carbs, while the same amount of raspberries contains roughly 1.5g net carbs.
Expanding Your Dairy Choices
Phase 2 allows for the inclusion of certain higher-carb dairy products that were restricted during the Induction phase.
- Cheeses: Add softer cheeses like cottage cheese and ricotta.
- Yogurt: Plain, unsweetened whole-milk Greek yogurt is a good source of protein and probiotics.
- Heavy Cream: Can be used in moderation as it's low in net carbs.
Including Legumes
Some legumes can be added back in Phase 2, offering a good source of fiber and plant-based protein.
- Legumes: Options include chickpeas and lentils.
- Juice Cocktails: Some tomato or vegetable juice cocktails may also be permitted.
Maintaining Your Protein and Foundation Vegetables
It's important to continue consuming the foods that formed the foundation of your diet in Phase 1. These include:
- Proteins: Fish, poultry, meat, eggs, and tofu.
- Healthy Fats: Olive oil, avocado oil, and butter.
- Foundation Vegetables: Non-starchy vegetables like broccoli, cauliflower, spinach, asparagus, peppers, and leafy greens should still make up 12-15 grams of your daily net carb intake.
How to Reintroduce Foods in Phase 2
The key to successful reintroduction is a slow and careful approach. You should introduce new foods one at a time over several days, observing your body's reaction and noting any cravings or changes in weight. A food journal can be a valuable tool for tracking what you add and how your body responds. As your carb intake gradually increases by 5 grams each week, you will discover your 'carbohydrate tolerance'—the number of net carbs you can consume daily without causing weight gain or cravings. This individualized approach is what makes Phase 2 so effective for long-term weight management.
Phase 2 vs. Phase 1 Food Comparison
| Food Category | Phase 1 (Induction) | Phase 2 (Ongoing Weight Loss) |
|---|---|---|
| Vegetables | Foundation vegetables only (e.g., spinach, broccoli, leafy greens). Max 15g net carbs daily from these sources. | Continues Phase 1 vegetables, with the addition of more varieties as carb limit increases. |
| Protein | Meats, poultry, fish, eggs. Unrestricted quantity, within reason. | Same as Phase 1. Continues to be a dietary staple. |
| Healthy Fats | Healthy fats and oils (e.g., olive oil, butter, avocado). Unrestricted quantity. | Same as Phase 1. An essential part of the diet. |
| Nuts and Seeds | Not allowed. | Allowed in carefully measured portions, starting with low-carb varieties. |
| Berries and Melons | Not allowed. | Allowed in small, measured portions (e.g., strawberries, raspberries, cantaloupe). |
| Dairy | Hard and aged cheeses, heavy cream. | Adds softer cheeses (cottage cheese, ricotta) and plain yogurt. |
| Legumes | Not allowed. | Allowed in small, measured portions (e.g., chickpeas, lentils). |
| Carb Increment | Max 20g net carbs daily. | Starts at 25g net carbs, increasing by 5g weekly. |
Conclusion
Phase 2 of the Atkins diet represents a significant transition from the strict Induction phase to a more varied, sustainable eating plan. By systematically reintroducing nutrient-dense foods like nuts, seeds, berries, soft cheeses, and legumes, you can continue to lose weight while discovering your personal carbohydrate tolerance. The key is a gradual, controlled process, careful monitoring of your body's response, and maintaining the core principles of the diet. This approach not only helps you reach your weight loss goals but also prepares you for the long-term maintenance phase by building a strong understanding of your body's relationship with carbohydrates.
For more detailed information on meal planning and specific portions during this phase, consult the official Atkins resources online. Following the guidelines for Phase 2 ensures you maintain momentum and continue your healthy journey with a broader, more enjoyable selection of foods.
