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PHASE 2: ONGOING WEIGHT LOSS

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  • If you’ve completed Induction, feel great about your progress and are ready to start adding variety to your menu – move on to OWL.
  • Or, if your weight loss goals are minimal – and you don’t need Induction’s jumpstart, OWL is a great place to begin. 
You’ll learn how to take weight loss into your own hands
Induction gave you the guidelines, now you learn how to take control – you’ll start adding delicious, healthy foods back into your diet – a wider variety of vegetables, plus fruit, nuts and seeds.
You’ll establish a personal eating plan
Week by week, you’ll add more carbohydrates back into your diet while you keep track of your weight. You’ll eventually learn your own very personal threshold level of carbohydrate consumption – we call it CCLL – Critical Carbohydrate Level for Losing.
You’ll eat right and keep that engine going strong
Although the accelerated weight loss pace of induction slows, you will continue to lose weight at a steady pace with your new supercharged metabolism. Rest assured, you’ll still feel energized and ready to take on the world.
You’ll become more and more confident
Each week, as your food and nutrition knowledge grows, so does your self-assurance. This is working, and you’re the one making it happen.
adkins.com

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ACCEPTABLE FOODS: PHASE 1

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All meats do not contain net carbs therefore you may eat them but be sure you are getting your 12 to 15 net carbs in vegetables as well.
All Fish Including:
  • Flounder
  • Herring
  • Salmon
  • Sardines
  • Sole
  • Tuna
  • Trout
All Fowl Including:
  • Cornish Hen
  • Chicken
  • Duck
  • Goose
  • Pheasant
  • Quail
  • Turkey
All Shellfish Including:
  • Clams
  • Crabmeat
  • Mussels*
  • Oysters*
  • Shrimp
  • Squid
 All Meat Including:
  • Bacon*
  • Beef
  • Ham*
  • Lamb
  • Pork
  • Veal
  • Venison
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
*Be aware of processed meat and that some may be cured wish sugar, which will add to the carbohydrate count. Also steer clear of meats with added nitrates.
Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach. Feel free to get creative with your eggs, add mushrooms and onions, or even green pepper. Top them off with feta cheese or add spices like basil and oregano.
All Eggs including:
  • Deviled
  • Fried
  • Hard-boiled
  • Omelets
  • Poached
  • Scrambled
  • Soft-boiled
Keep in mind that cheese does contain carbs, about 1 gram per once. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese. Cheese Including:
Type
Blue cheeses
Cheddar
Cow, sheep and goat
Cream cheese
Feta
Gouda
Mozzarella
Parmesan
Swiss		 Serving Size
1 oz
½ cup
1 oz
1 oz
1 oz
1 oz
1 oz
1 tbs
1 oz		 Net Carbs
0.7
0.0
0.3
0.8
1.2
0.6
0.6
0.2
1.0
Vegetables Including:
You should be eating approximately 12 to 15 net carbs a day of vegetables, which is equivalent to several cups depending on the net carb count of vegetable used. 1 cup is equal to approximately the size of a baseball
½ cup is equal to approximately the size of a light bulb
Food
Alfalfa sprouts
Argula
Bok choy
Celery
Chicory Greens
Chives
Cucumber
Daikon
Endive
Escarole
Fennel
Jicama
Lettuce Iceburg
Mushrooms
Parsley
Peppers
Radicchio
Radishes
Romaine lettuce 		Serving Size
1 cup/raw
1/2cup/raw
1cup/raw
1 stalk/
1/2cup/raw
1 tablespoon
½ cup
½ cup
½ cup
½ cup
1 cup
½ cup
½ cup
½ cup
1 tablespoon
½ cup/raw
½ cup/raw
10/raw
½ cup 		Net Carbs
0.4
0.2
0.8
0.8
0.6
0.1
1.0
1.0
0.0
0.0
3.6
2.5
0.1
1.2
0.1
2.3
0.7
0.9
0.2
The following vegetables are slightly higher than the salad vegetables listed above; they also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net carbs.

Food
Artichoke
Asparagus
Artichoke hearts
Avocadoes
Bamboo shoots
Beets
Broccoli boiled
Broccoli raw
Broccoli rabe
Broccoflower
Brussels sprouts
Cabbage
Cauliflower
Chard
Collard greens
Eggplant
Hearts of palm
Kale
Kohlrabi
Leeks
Okra
Olives green
Olives black
Onion
Pumpkin
Rhubarb
Sauerkraut
Peas
Spaghetti squash
Spinach
Summer squash
Tomato
Turnips
Water chestnuts
Zucchini 		Serving Size
¼ of medium/boiled
6 spears/boiled
1/ canned in water
1 whole/raw
1cup/boiled
½ cup/canned
½ cup
½ cup
1 ounce
½ cup
¼ cup boiled
½ cup boiled or raw
½ cup boiled or raw
½ cup swiss/boiled
½ cup boiled
½ cup boiled/raw
1 heart
½ cup
½ cup
¼ cup boiled
½ cup boiled/raw
5
5
¼ cup raw
¼ cup boiled
½ cup unsweetened
½ cup canned/drained
½ cup edible podded
½ cup boiled
½ cup raw
½ cup boiled
1 raw
½ cup boiled
½ cup canned
½ cup sautéed 		Net Carbs
4.0
2.4
1.0
3.5
1.1
4.7
1.6
1.0
1.3
1.4
2.4
2.0
1.0
1.8
4.2
1.8
0.7
2.4
4.6
1.7
2.4
2.5
0.7
2.8
2.4
1.7
1.2
3.4
2.0
0.2
2.0
4.3
2.2
6.9
2.0
Salad Garnishes

Food
Crumbled bacon
Diced hard-boiled egg
Grated cheeses (see above carb counts)
Herbs and Spices (make sure they contain no added sugar)
Basil
Cayenne pepper
Cilantro
Dill
Garlic
Ginger
Oregano
Pepper
Rosemary
Sage
Tarragon
Sautéed mushrooms
Sour cream
 Serving Size
3 slices
1 egg


1 tbs
1 tbs
1 tbs
1 tbs
1 clove
1 tbs sliced root
1 tbs
1 tbs
1 tbs
1 tbs
1 tbs
½ cup
2 tbs 		Net Carbs
0.0
0.0


0.0
0.0
0.0
0.0
0.9
0.8
0.0
0.0
0.0
0.0
0.0
1.0
1.2
Salad Dressings - Any prepared salad dressing with no added sugar and no more then two net carbs per serving (1 - 2 tablespoons or about the size of your thumb tips)

Food
Blue Cheese
Caesar
Italian
Lemon juice
Oil and vinegar
Ranch

Serving Size
2 tbs
2 tbs
2 tbs
2 tbs
2 tbs
2 tbs
Net Carbs
2.3
0.5
3.0
2.8
1.0
1.4
Fats and Oils – These contain no net carbs but keep in mind the serving size is approximately 1 tablespoon.
  • Butter (no margarine)
  • Mayonnaise – make sure there is no added sugar
  • Olive oil
  • Vegetable oils – especially good if they are label “cold pressed” or “expeller pressed” The best oil to use is always olive oil.
    • Canola
    • Walnut o Soybean*
    • Grape seed
    • Sesame
    • Sunflower*
    • Safflower
*Do not allow these oils to reach high temperatures instead use olive oil for sautéing.
Artificial Sweeteners
  • Splenda – one packet equals 1 carb
Beverages
  • Clear broth/ bouillon (make sure there are no sugars added)
  • Club soda
  • Cream – heavy or light, be sure to note the carb count
  • Decaffeinated or regular coffee and tea*
  • Diet soda with sucralose (Splenda) Be sure to note the carbs
  • Flavored Seltzer (must say no calories)
  • Herb tea (no barley or fruit sugar added)
  • Water – at least 8 eight once glasses per day including…
    • Filtered water
    • Mineral water
    • Spring water
    • Tap water
*Do not allow these oils to reach high temperatures instead use olive oil for sautéing.
Alcohol – Alcohol is not allowed during induction but it can be consumed in phase 2 in moderate amounts as long as an individual is still able to lose weight, although it may occur at a slower pace. Limit consumption to a maximum of one glass of wine per night.
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break that habit during the induction 

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What to eat duering induction

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What you’ll eat during this phase
You’ll satisfy your appetite with   with protein – chicken, turkey, lean beef, fish, shellfish, lamb, pork, veal, eggs, and a variety of vegetable proteins. You’ll eat fats – olive oil, safflower oil, butter and avocado.
You’ll eat leafy greens and vegetables – salad greens and non-starchy vegetables should make up around 12 grams of Net Carbs per day – see the Acceptable Foods List for Phase 1 for more information.
You can also have additional carbs – every day:
  • Up to 4 ounces of cheese
  • 10 to 20 olives for a quick snack
  • Try 1/2 an avocado in your salad
  • An ounce of sour cream or three ounces of unsweetened cream for your coffee
  • Up to 3 tablespoons lemon or lime juice
  • One to two servings of Atkins bars or shakes. Check the package see which ones are right for Induction (less than 5 net carbs).
What you’ll avoid during this phase
Avoid added sugars and trans fats.
  • A note about artificial sweeteners – you can have sucralose or saccharin as a sweeter. Just be sure to count each packet as 1 gram of Net Carbs due to the fillers manufacturers add. You may also have diet beverages that contain these sweeteners as well as sugar-free gelatin.
Stay away from foods with higher levels of carbs – again, don’t sweat it, we’ll show you how to add these foods back into your diet in later phases – and still lose or maintain your weight.
These are the high-carbohydrate foods to avoid:
  • Starchy vegetables such as potatoes, yams, squash
  • Bread, pasta, grains – If you feel you absolutely MUST eat these types of foods, choose high-fiber, low-carb varieties with no more than 3 Net Carbs per serving and limit yourself to one serving a day.
  • Whole, reduced fat or skim milk
  • Fruit – except for avocados, tomatoes and olives – yep they’re all fruits
  • Nuts or seeds
  • Foods that combine protein and carbs – lentils, chickpeas (garbanzo beans) kidney beans and other legumes

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INDUCTION

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According to Adkins, Induction is a brief, jumpstart phase that supercharges your body’s fat burning power.

Here’s what you’ll do:
You’ll REV Up your metabolism and start burning fat during Induction. This is because you’ll reduce your carbohydrate intake to 20 Net Carbs per day. As you reduce carbs and sugars – your body revs into action and begins to use fat for your primary fuel source, resulting in weight loss.
You’ll eat a variety of foods
During Induction, you eat lean protein such as chicken, fish, lean cuts of beef, eggs and more. You can have your choice of good fats; olive oil is one of the best. Plus, you’ll eat leafy greens, a variety of fresh, colorful vegetables and of course, sweet Atkins snacks. You will be happy.
You’ll say goodbye to bad carbs and say hello to feeling good
You’ll walk away from the sugary baked goods, breads and pastas that have been dragging you down –but once you eat the Atkins way for just a few days, you won’t miss these high carb, high sugar foods. You’ll also hold off eating fruit and nuts for two weeks – but don’t worry, we’ll show you how to bring these nutritious foods back in later phases – and still lose weight.
You’ll begin to see big results in just two weeks

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