Atkins’ Diet Phase 2 - The Induction phase is said to be the easiest part of Atkins’ diet.
Phase two, Ongoing weight loss (OWL) is designed to continue weight loss but gradually increase carbohydrate intake. The weight loss rate is lower, but still significant and encouraging. This phase is to continue until the dieter’s weight is within 10 lbs of the target weight. As in the Induction phase, checking carbohydrate intake is required. A new measure, the CCLL or Critical Carbohydrate Level for Losing is now applied.
There are three differences between this phase and the Induction Phase:
- More carbohydrates can be added to daily menu
- More choices for vegetables and those special category foods, mentioned in Induction phase
- Counting carbohydrates intake is compulsory. (CCLL).
Moving to phase two (OWL) is recommended when:
Atkins’ diet menu becomes boring and there is a need for more food choices, the target weight loss is less than 20 pounds and the dieter feels the need to slow down the rate of weight-loss
Blood tests at this point are highly recommended. Check the HDL and the LDL levels and how they have changed during the Induction phase .
Cholesterol
HDL is “good” cholesterol, a lipoprotein that transports cholesterol in the blood, composed of a high proportion of protein and relatively little cholesterol. High levels are thought to be associated with decreased risk of coronary heart disease and atherosclerosis.
LDL is “bad” cholesterol, a lipoprotein that transports cholesterol in the blood, composed of moderate amount of protein and a large amount of cholesterol. High levels are thought to be associated with increased risk of coronary heart disease and atherosclerosis.
Burning fats for energy in the Induction phase is expected to cause a significant decrease of the LDL triglyceride level.
If there are no contraindications regarding your health, start by identifying your personal CCLL by adding 5 grams of carbohydrates in the first week of moving into OWL phase. If weight loss continues, add another 5 grams while monitoring weight.
These additional carbohydrates should be chosen from Atkins’ Ladder starting from the top. A rung may be omitted if so desired.
- Approved vegetables in larger quantities
- Fresh cheese
- Nuts and seeds
- Berries
- Alcohol
- Legumes
- Other fruits
- Starchy vegetables
- Whole grains
When weight loss stops, dieters have reached their personal CCLL and they will have to stay at or below this level to maintain weight .
So, discovering and staying on personal CCLL is crucial in OWL phase.
Ketone strips should always be handy to check whether a dieter is in ketosis or not. If not, it means that too many carbohydrates have been added and this should be adjusted. Otherwise, returning to Induction phase may become necessary.
Atkins’ Diet Phase 2 — Weight Loss
