The Atkins diet phase 2 food list does definitely bring in relief from the restrictive induction phase of the Atkins diet. Read the following NutriNeat article to learn more about the foods that you can eat during the Atkins diet phase 2.
The Atkins Nutritional Approach is one of the most popular weight loss diets which was introduced by Dr. Robert Atkins. Interestingly, the Atkins diet was not designed for quick weight loss, rather, it was designed for permanent weight loss. Menu plans for the Atkins diet are mainly based on a low carbohydrate diet. While on the Atkins diet, dieters are required to reduce consumption of refined and processed carbohydrates and increase small servings of low calorie foods. For successful weight loss results of the Atkins diet, Dr. Atkins has described four phases of this diet. These phases include:
1. The Induction Phase (Phase 1)
2. Ongoing Weight Loss Phase (Phase 2)
3. Pre-maintenance Phase (Phase 3)
4. Maintenance Phase (Phase 4)
All these phases are expected to be followed in the same sequence and with the details that are provided by the creator of the Atkins diet. Once the induction phase is over, which is the phase of the extra low calorie diet, comes the ongoing weight loss phase, which is the 2nd phase of the Atkins diet. Similar to the induction phase, there are a lot of specifications and restrictions on the foods that are allowed during phase 2.
Phase 2 of the Atkins diet is called the ongoing weight loss or OWL phase. This is the advanced phase of the induction phase of the Atkins diet, which is rather restrictive and based on extremely low carb food products. For the phase 2 menu, you can add a little variety in the food selection, including more carbohydrates in your meal plans. During phase 2, dieters can increase their carb consumption by 5 net grams per week. Which means, they can include an added 5g of various carbohydrate sources in their diet menu as the weeks progress. However, it is important to increase the carb amounts extremely slowly. Foods like nuts, fruits, dairy products, seeds, etc., are allowed in small quantities once you enter phase 2. The fast paced weight loss which is evident in phase 1 or the induction phase is pretty much under control during this phase and it should not exceed more than 1 to 2 lbs a week.
The duration of the ongoing weight loss or phase 2 depends on the ultimate weight loss goal of the dieters. Generally, this phase continues until the dieter loses at least 5 to 10 lbs from his ultimate weight loss goal. The creators of Atkins diet have described a special Atkins Carbohydrate Ladder for phase 2 of the diet. This ladder of foods mainly depends on the glycemic values of various foods. The sequence of foods according to the Atkins Carbohydrate Ladder is high levels of vegetables and salads, fresh cheese, nuts and seeds, berries and melons, dry wine or low carbohydrate beverages, legumes, fruits, starchy vegetables, and whole grains. The above mentioned atkins phase 2 food list is required to be consumed in descending order. For instance, you need to consume more salads than cheese and more cheese than nuts and seeds. The menu and recipes depend upon the carb levels of the foods.
Along with the foods that are allowed in the induction phase, you can include the following foods while preparing phase 2 recipes.
- Vegetables: Make sure to consume as many as possible, and that they are fresh and raw. You can consume ½ to 1 cup of vegetables like asparagus, avocado, bell peppers, broccoli, cauliflower, onion, spinach, summer squash, and tomatoes.
- Dairy Products: 5 oz of various types of cheese like farmer’s cheese, pot cheese, mozzarella cheese, ¾ cup of 1% cottage cheese, ricotta cheese, heavy cream, etc., can be consumed with other dairy products that are allowed in phase 1.
- Nuts and Seeds: You can include 1 oz each of various seeds and nuts like almonds, Brazil nuts, cashews, macadamia nuts, pecans, peanuts (roasted, shelled), pistachios, sunflower seeds (hulled) and walnuts, while preparing salads and other foods.
- Fruits and Juices: Now that you are in the phase 2 of the Atkins diet, ¼ cup of fresh fruits like blueberries, cantaloupes, raspberries, and strawberries are allowed. You can also consume ¼ cup of various juices like lemon juice, lime juice, and tomato juice.
- Legumes: ¼ cup of any legumes like black/turtle beans, black-eyed peas, Cannellini beans, chickpeas/garbanzo beans, cranberry/Roman beans, fava beans, great northern beans, hummus (2 tbsp.), kidney beans, lentils, Lima beans (baby and large), navy beans, split peas, pigeon peas, pink beans, pinto beans, refried beans, black soybeans, and green soybeans (edamame).
The main goals of the ongoing weight loss phase of the Atkins diet are to fix the Critical Carbohydrate Level for Losing (CCLL), expand wise food choices, and to induce healthy weight loss by consuming low carb foods that are ideal to curb food cravings.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.