The first phase of the Atkins diet was very strict when it came to all forms of carbohydrates, requiring you to consume less than 20 grams per day. This put a severe limit on fruit and natural sugar sources, during the induction period.
Phase 2 of the Atkins diet begins a progressive increase of carbohydrates into your meal planning. You’re allowed, and encouraged, to increase your carb intake in 5 gram increments to find your carb tolerance.
The carbohydrate restriction of less than 20 grams per day found in phase 1, is not required in phase 2 so you don’t have to constantly worry about crossing that threshold anymore. As long as you continue to lose weight, you can add a few more carbs into your meals.
It’s important to only increase your carbs by 5 grams per day, though. So no carbohyrate pasta-bombs, unfortunately.
All Phase 1 Foods Are Allowed
All of the foods from the phase 1 food list are allowed in phase 2.
What’s New In Phase 2
You’re allowed to increase your carb consumption in phase 2, but only from specific food sources. In phase 2 you can add carbs from the following foods:
Fruit (See list below)
Related: Atkins tips for completing phase 1
Phase 2 – Nuts & Seeds
Nut Spread Products w/added sugar
Phase 2 – Low Carb Fruits
Processed Fruit w/added sugar
Phase 2 – Beans & Peas
Black Eyed Peas
Phase 2 – Dairy
Cottage Cheese (Full fat)
Low Fat Dairy Products
Non Fat Dairy Products
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