You have two options of when to move past Phase 1.
The first option is to move to Phase 2 after just a few weeks. Your carb intake will increase to 25g net carbs per day, and you will reintroduce nuts and seeds. As you continue to lose weight, you will increase to 30g net carbs per day and reintroduce dairy, such as Greek Yogurt, fresh cheeses, and milk. From there, you’ll add back legumes, and vegetable juice.
The balancing process enables you to find what works for you. Understanding your personal carb tolerance is the bridge from a weight-loss diet to a diet for life. This process can involve some fits and starts as you increase the variety of foods, but it’s essential to understanding your unique metabolism.
Pros: More variety in what you can eat; more options for moving past a plateau because you can always return to a lower level of carb intake; easier segue to a sustainable way of eating.
Cons: Slightly slower weight loss; more food choices may be too tempting or confusing.
Your second option is to remain in Phase 1 for more than 2 weeks. Continue to consume 20 grams of Net Carbs a day beyond the first two weeks. Try adding nuts and seeds to your list of acceptable foods. Nuts are full of protein and healthy fats and are relatively low in Net Carbs, thanks to their high fiber content.
To make it easy, swap out 3 grams of Net Carbs from other foods for 3 grams of nuts or seeds, but without letting your intake of foundation veggies dip below 12 grams of Net Carbs. You’ll still have 5 grams for Atkins bars and shakes, sweeteners, dressings, or condiments.
Move to Phase 2 no later than when you’re within 15 pounds of your goal weight. At that point it’s time to start transitioning to a permanent way of eating by introducing foods higher up the Carb Ladder.
Pros: speedier weight loss, greater structure, and fewer choices, meaning fewer opportunities for temptation
Cons: boredom; no options for moving past a plateau without reducing Net Carbs below the recommended level, which can be extremely frustrating and demotivating.