Free Diet Plan Atkins Carbohydrate Ladder For OWL

Free diet plan Atkins Carbohydrate Ladder is created for Ongoing Weight Loss (OWL) phase. It has 9 rungs and starts after two-week Induction diet. It helps You to add carbohydrate foods back into your diet in the order prescribed.

OWL phase is for experiments and research. With free diet plan Atkins food guide help You will determine how fruits, vegetables, and whole-grain foods affect you each week.

Your ability to add all the food groups back depends upon your diet Atkins Carbohydrate Equilibrium, or ACE. 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.

For each Atkins diet food guide food group you add, you should eat from it no more than three times the first week and monitor your body for changes, using foods from Induction and lower rungs to increase your carbohydrates on the off days. You need to give it one or preferably two weeks. You can eat daily from same food group the second week as you continue to monitor your progress. This allows you to adjust your diet and learn how different foods affect you.

Skip a Free diet plan Atkins rung if you have allergies. If you skip a rung, it is best if you spend the time you normally would have spent for that rung before moving to the next one. This helps to give your body enough time to adjust before giving it the higher AGR foods.

For example, if you normally spend two weeks on each rung, then you would spend four weeks at the berries rung #4 before proceeding to the legumes rung #6.

When looking at free Dr Atkins diet plan pre-packaged foods, check the ingredients against the ladder below. The highest rung for the ingredients are the rung you must be on to eat it.

The foods listed in each rung of the ladder below are examples of low AGR (Atkins Glycemic Ranking) foods for their rung, unless noted to eat in moderation.

Week 3 – Vegetables.

Salad and other vegetables from the free diet plan Atkins Induction acceptable food list in larger quantities (8 medium asparagus, salad, one cup of cauliflower or one half of avocado, chopped onions).

With fruits and vegetables, the more color they have, the more nutrition they have. If you have a choice between red grapes and white grapes, choose red.

Week 4 – Dairy.

Fresh cheeses: Cottage cheese, Farmer's cheese, Ricotta cheese, Pot cheese, Mozzarella cheese, Whipping cream.

Keep portions small for:

Hard aged cheese,

Cream, heavy and light,

Half and half,

Sour cream,

Low-carb ice cream, yogurt, and milk.

Week 5 - Nuts and seeds.

Macadamias, Almonds, Peanuts/Natural Peanut Butter, Coconut, Sunflower seeds, Sesame seeds, Walnuts, Pistachios.

Are all nuts and seeds acceptable on Ongoing Weight Loss phase?

Week 6 – Berries.

Eat frequently from: Strawberries, Blueberries, Blackberries, Raspberries.

Eat moderately from higher AGR melons: Watermelon, Honeydew, Cantaloupe.

Week 7 - Alcohol which is low in carbs. (You can skip this stage).

Spirits, White Wine, Red Wine, Low-carbohydrate Beer.

Once you begin consuming alcohol, be sure to count the carbohydrates and monitor your weight loss. Spirits have no carbohydrates, while white wine and red wine have 0.9 and 2.0 carbohydrates respectively. Alcohol will suspend weight loss as you do not burn fat while your body has alcohol to burn. If you find that you are stalled, discontinue your alcohol consumption.

Week 8 – Legumes.

Lentils, Kidney Beans, Pinto Beans, Black Beans, Humus, Chickpeas, Tofu, Soybeans, Soy milk (unsweetened).

In the last three rungs of free diet plan Atkins ladder, you are eating foods with the highest AGR. Make sure you do not eat those foods alone. Eat them with foods high in fat and fiber to help minimize their impact on your blood sugar.

Week 9 - Fruits other than Berries and Melons.

Plums, Kiwis, Peaches, Apples, Grapefruit, Tangerines.

Be careful of dried fruit as it concentrates the natural sugar and could potentially make a small piece have as many carbohydrates as the entire fruit.

Week 10 - Starchy Vegetables. (Keep all portions small).

Carrots, Green Peas, Acorn squash, Butternut squash.

Eat rarely: Corn, Potatoes, Sweet potatoes.

Week 11 - Whole Grains.

Keep all portions small and focus on whole, unprocessed grains:

Old fashioned Oatmeal (Steel cut oats),

Oat Bran, Wheat Bran,

Low-carb (soy) bread and muffins,


Barley, cooked.

After Induction diet this free diet plan Atkins food guide is the easiest way how to research, understand and add carbohydrate foods back into your diet.

But this is not a finish line yet! You still have much work to do. Robert Atkins diet continues with Pre-Maintenance and Lifetime maintenance phases. It is very important to complete all the given phase for life-long effect! See more information in following pages.

Return from Free Diet Plan Atkins Carbohydrate Ladder to Atkins Diet Plan

Atkins Diet Plan:


Ongoing Weight Loss


Lifetime Maintenance

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