Published on March 4th, 2013 | by George Conte0
Atkins diet phase 2 – Ongoing Weight Loss
This is the third article of the Atkins diet series.
You can find the first article here: Atkins – The ultimate low carb high protein diet
You can find the second article here: Atkins diet phase 1: Introduction
You can find the fourth article here: Atkins diet phase 3: Pre-Maintenance
You can find the fifth article here: Atkins diet phase 4: Lifelong Maintenance
At the Atkins phase 2 you progressively add more carbohydrates. Along with the 20 grams of carbohydrates you consumed from the first phase, now add 5 grams of carbs per week until you stop losing weight. When you stop losing weight, you should stop adding carbohydrates and it is required to return to the first phase in order to start losing weight again. The purpose of the second phase is to define the limits of each individual following this plan. The second phase can last from 2 weeks to 2 months.
Net Carbohydrates during the Phase 2
Start with 25 grams a day. Each week, it is required to increase the amount of net carbs you consume daily by 5 grams. So from the first week of this phase you increase the daily carbohydrates from 20 grams (amount consumed in the first phase) to 25 grams. During the second week of the second phase the net carbs consumption per day is 30 grams and the increase continues the same way until you stop losing weight.
Types of Foods that are allowed during Atkins diet Phase 2
People who follow this plan will continue to enjoy adequate amounts of lean protein (chicken, turkey, lean beef, fish, seafood, lamb, pork, veal, eggs and a variety of vegetable proteins). Also the consumption of vegetable and animal fats (olive oil, safflower oil, butter and avocado) is allowed. Furthermore, for more variety in the diet you can add other vegetables, nuts and seeds.
Critical Carbohydrate Level for Losing weight (CCLL)
The CCLL is your personal limit of carbohydrates. This is the number of net carbs one can consume daily and still lose weight. For example, let’s say that you are adding every week 5
grams of net carbs in your diet until you reach 45 grams of daily consumption (after 5 weeks on the second phase). Up to point, you can observe that there is indeed weight loss, but at 45 grams of day carbohydrates consumption the weight loss process comes to an end because your Critical Carbohydrate Level of losing weight amounts to approximately 40 grams per day. So, while you are still eating 40 grams of net carbs or less per day you will continue to lose weight.
Note that the CCLL of each individual is different. It is necessary to stay in this stage until there are approximately 4.5 kg before completing your goal. Then you can move on to the third phase of diet, the phase of Pre-Maintenance.
Atkins acceptable food list you can add in phase 2
Dairy products authorized for consumption in second phase of the Atkins diet, and the content of pure carbohydrates are shown below:
|Dairy products||Serving Size||Net Carbs (gr)|
|Cottage cheese 1%||168 g||4.7|
|Cream (high fat)||2 tablespoons||0.8|
|Ricotta cheese||112 grams||5.7|
Nuts and Seeds
Nuts and seeds that can be consumed in the second phase of the Atkins diet and their amount of net carbohydrates contained are presented below:
|Nuts and seeds||Serving Size||Net Carbs (gr)|
|peeled sunflower seeds||6 tablespoons||5|
Fruits that may be consumed in the second phase of the diet Atkins and their amounts of net carbohydrates:
|fruits||serving Size||Net Carbs (gr)|
|Fresh blueberries||42 grams||5.1|
|fresh blackberries||42 grams||3.6|
|Fresh strawberries||42 grams||2.6|
The juices you can consume in the second phase of the diet Atkins and the net carbohydrates contained:
|juices||serving Size||Net Carbs (gr)|