This is the perfect Atkins approved low carb fruit and veggie list to print and take to the grocery. During the first two weeks on Atkins Induction, only avocado and tomato fruits are allowed. If you’re past Atkins Induction phase 1, check the 43 Low Carb Fruits guide for your lowest carb options (1 to 10 net carbs per serving).
These 7 versatile low carb fruit recipes are adjustable, letting you control the net carbs for every phase.
The fiber carb grams are subtracted, so the numbers you see on the list are expressed as net carbs per serving. Interactive digital and audio keto meal plans slide you into fat-burning mode, without needing to go strict low carb!
Gradually add carbohydrates in the form of nutrient-dense foods, increasing to 25 grams of Net Carbs per day the first week, and moving up each week or every several weeks by 5-gram increments until weight loss stops.
Find your Carbohydrate Level for Losing (CLL) i.e the amount of carbohydrates you can eat each day and continue to lose weight. It is really important that you do move into OWL and you do not stay in Induction until you have reached your goal weight. The following carb ladder shows you the order in which you re-introduce carbohydrate foods in OWL. One important point to keep in mind with OWL is that you will be increasing the range of food you eat in OWL but does does not mean you will be increasing the amount by very much.


So in OWL you get continue to eat all of the lovely food from Induction and expand the food options even more.
Now that you are in Phase 2 you can eat all of the convenient and delicious Atkins products including the delicious Endulge bars like the Endulge Chocolate Crisp, Endulge Peanut Caramel and the Endulge Coconut bar. Disclaimer: This website is NOT a medical reference, rather a starting point for further research.
The reason for this is so that you find out what foods you can eat, whether there are carbohydrate foods you are intolerant to and get closer to what will be a permanent way of eating so you maintain your goal weight once you reach it. You will already be eating the foods from Rung 1 and Rung 2 from Induction (if you started in Induction). On the top rungs are foods that will put in an appearance only occasionally, rarely or never depending on your carb tolerance.
So for instance you might move on to berries and start by eating a small portion of blueberries.
Check out the meal plans at the back of the New Atkins New You book or use the Meal Planner on the Atkins site. Make sure that you have your Advantage or Daybreak bars or shakes on hand when you are out and about so that you don’t resort to eating inappropriate high carb foods.
By the end of OWL you will have an individualised eating plan – it is based on what you have discovered during this process works for you and your body.
So as you can see from the carb ladder and the Atkins food pyramid below you will continue to eat a variety of meat, fish & poultry as well as an abundance of vegetables as well as including healthy fats.


That way you will know exactly where you are and it will make it easy to identify if there is a particular food that reawakens cravings or interferes with your weight-loss or causes any other health issues. In OWL, the idea is that you gradually reintroduce other carbohydrate foods bit by bit, while continuing to lose weight. This is all geared towards making sure that once you have lost the extra weight, it stays lost!
What you want to look our for and pay attention to is whether the new food reawakens food cravings, causes gastric distress or interferes with your weight loss.
Ordinarily most of us don’t pay enough attention to how we feel and what foods might have caused this but this is a great opportunity to do just that and keeping a food diary and introducing foods one by one makes it much easier. Again, it is important that you make the time to find recipes and foods that you like and that work for your lifestyle – this is key to making sure you can stick to it and want to stick to it because you’re enjoying the food so much! Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. If a food does cause any problems, you can just leave it out and try re-introducing it at a later stage.



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