Atkins Diet: Ongoing Weight Loss Phase

The Ongoing Weight Loss (OWL) phase is the second phase of the diet. In Induction your goal was to stabilise your blood sugar level, and to move your body from running on it's glucose (sugar) metabolism  to running on its fat metabolism. You did this by eating only 20 grams of carbohydrate a day, from a limited selection of low carbohydrate, low  glycemic index foods.

In the Ongoing Weight Loss (OWL) phase, you gradually increase your daily carbohydrate intake until you find your Critical Carbohydrate Level for Losing (CCLL). You also can eat from a less restrictive diet of foods with slightly higher carbohydrate content and glycemic index.

In the Induction phase you didn't really need to count carbs because the allowed foods were very low in carbohydrates. Sticking to the allowed foods kept your carb intake low. In OWL you will be eating more variety of foods and so need to count carbs carefully.

Read the Label

Counting carbohydrates is made easier because the carb count  per serving is on the label of all food packages (at least in the US). You can subtract the fibre grams from the carbohydrate grams to get your count. As the carbohydrates in fibre do not affect your blood sugar level.

More Allowed Foods

In OWL you can add:

  • Seeds and Nuts
  • Berries
  • Legumes
  • Alcohol
  • Controlled amounts of Starchy Vegetables
  • Controlled amounts of Whole Grains.


Add New Foods Slowly

Add only one new food group at a time, and increase your daily carbohydrate intake by no more than 5 grams each week.  Keep track of your weight so you can tell when you reach your CCLL. Then stay below your CCLL as long as necessary to achieve your goal weight.

Rate of Weight Loss

In OWL the rate of weight loss is generally inversely proportional to your daily carbohydrate intake. The lower your daily intake the faster you will lose. Use the ketostix to check that you are actually in ketosis and are adequately controlling your carbohydrate level.

Last Modified: Tue, 01 May 2007 08:36:53 GMT