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What to Eat on Phase Two of the Atkins Diet

Phase 2 of the Atkins diet is the ongoing weight loss phase. This phase of the diet provides individuals with a few more carbohydrates than the more restrictive induction phase. You can add 5 additional net carbohydrates per day to your diet which totals 25 net carbs a day. You can still eat all of the same foods from the induction along with a few of the previously forbidden foods.

  1. Fruits

    • Now that you are in Phase 2, you can have certain fruits in small portions. A variety of berries are permitted: strawberries, blueberries, blackberries and raspberries. Make sure to choose wisely and stay within 25 net carbs per day. Blueberries tend to be higher in carbs than other berries. For example, ¼ cup of blueberries has 5.1 net carbohydrates while a ¼ cup of strawberries only has 2.6 net carbohydrates. In addition to the berries, cantaloupe and honeydew melon can also be added to your diet. The net carb count on cantaloupe or honeydew melon is 3.5 carbs per ¼ cup. Due to the high net carbs, avoid watermelons, oranges, apples and other fruits not listed here in Phase 2. You can, however, have lemon juice, lime juice and tomato juice in small amounts for flavoring in recipes. Once you are in the pre-maintenance stage of Phase 3 additional fruits can be added in small portions.

    Nuts and Seeds

    • During Phase 2, nuts and seeds can be eaten in small portions. Nuts such as almonds, cashews, pecans and walnuts provide a great source of vitamins and nutrients. Be sure to watch the net carbohydrate content because the number of carbs can add up quickly. Seeds such as sunflower and pumpkin are also acceptable foods in Phase 2.

    Nutrition Bars

    • Once you have entered Phase 2, low carb nutrition bars can also be implemented into your diet plan. When buying low carb bars from retail and health food stores, make sure to read the labels. Sugar alcohols are often added to low carb nutrition bars which can cause intestinal problems in many individuals and also stall weight loss in some.

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