Atkins OWL Phase

 

The second phase of the Atkins diet is called Continuous Weight Loss or OWL. After the rapid weight loss of the 2-week induction phase, your weight loss will slow down a bit.

You will add specific carbohydrates that will make your diet a little easier and your weight loss a little slower. However, you will continue to lose weight at a steady and steady rate with ease.

During the OWL phase, your body's ability to burn fat will increase. Although you will add carbs slowly, you will still remain in the state of ketosis.

You will continue to use your excess fat as fuel for your body, and the pounds and inches will continue to decrease.

The OWL phase will also teach you to make better carbohydrate choices. OWL recipes and guidelines will increase your knowledge of nutritious foods. You will replace the carbohydrate-deficient options you relied on in the past with new and better options.

You will also learn how many carbohydrates you can eat and still lose weight. The OWL phase process is an experiment in what your specific body does with carbohydrates.

During the OWL phase, you will gradually increase your daily carbohydrate intake from the 20 gram level that you used in induction.

Each week, you will try to add another 5 grams of carbohydrates and then take note of what happens. When weight loss slows down too much, you'll know you've exceeded your personal carbohydrate limit.

OWL also prepares you for your ongoing weight management program (called maintenance). The habits and practices you develop during OWL will go a long way to your long-term success.

Think of this period of your diet as a workout for the real "test" - your post-diet life.

During the OWL phase, you will still get most of your carbohydrates from vegetables (just as you do during induction). It is important to continue to eat a wide variety of vegetables, as they are good for general health and good for maintaining intestinal health during the Atkins diet.

You will be able to add more servings of veggies and then gradually you can add nuts, seeds, and even berries. However, the main focus of the diet will remain protein.

In a way, the induction phase is easier than any of the other Atkins phases. The strict plan always works and always produces weight loss. As you enter the OWL phases, you'll need to be more mindful of your carb count and better track your weight.

You will have more options and that can lead to more temptations, which could result in stalling your weight loss or even weight gain.

Counting the grams of carbohydrates is critical to your owl's success. If you don't count, you end up consuming more carbohydrates than you should. However, there are many tools available that can help you count.

There are several practical and portable books that will tell you the number of grams of carbohydrates in certain foods. Over time, you will know the "carb count" of your favorite foods instantly.

Counting carbohydrates is also essential during the OWL phase because you are playing detective. You are doing research to find your personal carb count, the number of grams of carbohydrates you can eat daily and still lose weight.

During the first week of OWL, you will go from 20 grams of carbohydrates to 25. It is recommended that you add this in the form of more vegetables, such as asparagus or cauliflower.

It will continue at the 25 gram level for a week and then move to 30 grams per day.

As your carbohydrate gram level increases, watch your weight closely. If you experience excessive deceleration, you know you have climbed too high.

You will find your maximum carbohydrate gram level when you stop losing weight. When this happens, you will know that you have reached your limit.

Once you discover your personal carb count, scroll below that number if you want to continue losing weight.