Atkins Diet Phase 2 -
Ongoing Weight Loss (OWL)

Atkins diet phase 2 immediately begins after two-week Induction phase. It will be 9 week long Ongoing Weight Loss program. It is the second, and slower phase, the fun part of the diet.

In Atkins diet phase 2 you experiment and add new foods and determine how they affect you each week. The diet does allow for adding fruits, vegetables, and whole-grain foods after the two-week Induction period.

Your Goal: to find your CCLL "Critical Carbohydrate Level for Losing". CCLL could be anywhere from 20 up to 60 net grams of carbohydrates a day. This is unique for everyone.

Rules Of Atkins Ongoing Weight Loss Program:

You should follow the carbohydrate ladder that Robert Atkins created for this phase. The ladder has 9 rungs. As you move from one rung to the next, you add carbohydrate foods back into your diet in the order prescribed by the OWL carbohydrate ladder.

While fat and protein will continue to be the mainstays of your diet, you will eat less of them as you add carbohydrates.

Your ability to add all the food groups back depends upon your Atkins Carbohydrate Equilibrium, or ACE. The term ACE was introduced in the book Atkins for Life, and it replaces the old term CCLL.

For example, someone that does not exercise and has a low ACE would probably not be able to add legumes back during OWL, while someone who is young, works out regularly, and has a high ACE might have no problems climbing to the top.

The stages (rungs) of the Atkins diet phase 2 are as follow:

  • Week 3 – Induction acceptable food list vegetables and salads in larger quantities.
  • Week 4 - Fresh cheeses and more aged cheese.
  • Week 5 - Nuts and seeds.
  • Week 6 – Berries.
  • Week 7 - Alcohol which is low in carbs. You can skip this stage.
  • Week 8 – Legumes.
  • Week 9 – Fruits.
  • Week 10 - Starchy vegetables.
  • Week 11 - Whole grains.

Example of Atkins Ongoing Weight Loss Phase Menu!

Make YOUR Atkins Diet Menu Plan!

Allowed: Atkins diet phase 2 gradually adds one to three servings a week of high carbohydrate foods, such as a piece of fruit or slice of whole-wheat bread. There is a full list of allowed food in the Atkins Diet book.

Drink at least eight glasses of water per day.

Carbohydrate. You add carbohydrate by increasing to 25 grams daily the first week, 30 grams daily the next week and so on until your weight loss stops. It is 5 net grams of carbohydrates added every week!!

Now You are learning your glycemic intake levels, and curbing your cravings. You slowly implement good carbs such as non-starchy vegetables, certain kinds of soups and even whole grains.

Atkins Diet Weight Loss – A healthy weight loss is anywhere from 1/2 to 2 lbs a week.

Many people get discouraged by weighing themselves everyday and give up when they don't see the scale move on a downhill slope. If you prepare yourself for the mini-stalls you will be more likely to stay with the diet and see the success it will bring. When you feel discouraged remember that it took time to gain weight and it takes time to lose weight.

The OWL phase lasts until weight is within 10 pounds (4.5 kg) of the desired weight.

Then, over time, the transition from weight loss to weight maintenance is made by gradually increasing carbs so long as gradual weight loss is maintained.

Your Action Steps:

  • Plan out a weekly meal plan.
  • This will help you make the adjustments you need to move into the Ongoing Weight Loss (OWL) phase with ease.

  • Start and continue adding five grams of carbohydrate per week.
  • This can be made of salad greens, berries, some fruits, and even cottage cheese. Add a 5 gram increment each week until you stop losing weight.

  • Use supplements daily.
  • Pick up Atkins shakes or bars as a meal replacement.
  • These are carefully balanced meals that can take the place of regular foods throughout the day.

  • Keep track of your daily carb intake in a journal.

Now it's time for Step 3 - Pre Maintenance Phase

Return to

Induction Phase

If you need some help with the Atkins diet phase 2, please visit:

Does The Atkins Diet Work?

Atkins Diet Basics

More Atkins Diet Phase 1?

Atkins Diet Recipes

Your Questions Answered Here

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