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Ongoing Weight Loss, usually shortened to OWL, is the second phase of the Atkins 20 plan. It comes after Induction, the strictest first phase, and before Pre-Maintenance. The original 2010 version of this post was garbled beyond repair, so it has been rewritten from the guidance Atkins publishes for health professionals, with notes from independent sources. Atkins now also calls this phase “Balancing the Diet,” so both names appear on its websites.

What stays the same and what changes

According to Atkins, most Induction habits carry over into OWL. You keep counting net carbs (total carbohydrate minus fiber, and minus sugar alcohols and allulose where they apply), eat protein at every meal, eat enough natural fat to feel satisfied, drink about eight glasses of water and other acceptable fluids, and get enough salt unless you have been told to follow a low-sodium diet. Atkins also advises a daily multivitamin and an omega-3 supplement. Check with your doctor or pharmacist before starting either, especially if you take other medicines.

Two things change. First, the list of foods gets a little longer: nuts and seeds, berries and a few other lower-carb fruits, more dairy foods, some vegetable juices, and legumes such as lentils and kidney beans. Second, your daily carb allowance rises slowly.

How the 5-gram steps work

Atkins sets the starting point at 25 grams of net carbs a day, rising in 5-gram steps, and recommends staying in OWL until you are within about 10 pounds of your goal weight. Foundation vegetables, such as salad greens and other low-carb vegetables, should still supply at least 12 to 15 grams of your daily net carbs. New foods are added gradually, following the order of what Atkins calls its Carb Ladder, so you can see how each one affects your weight, hunger and cravings.

Finding your personal carb limit

The real job of this phase is to find what Atkins calls your Carbohydrate Level for Losing: the number of grams of net carbs you can eat each day and still lose weight without hunger, cravings or fatigue coming back. Atkins says this level ranges from about 25 grams to 60 to 80 grams or more, and that age, sex, activity level, hormones and medications all affect it.

A few practical rules from the same guidance:

• If you are losing less than about a pound a week on average, you are probably close to your limit and should not keep adding carbs.
• It is better to stay slightly below your limit than to overshoot it and have to back up.
• If weight loss stalls, Atkins suggests cutting your daily net carbs by 5 grams to see whether it starts again.
• After a month or two, most people have a fair idea of where their limit lies.

Some people stall at under 50 grams. For them, Atkins suggests staying in OWL rather than moving to Pre-Maintenance, where carbs are added in larger 10-gram steps.

Doing OWL as a vegetarian

This phase matters most for vegetarian readers, because Atkins suggests that people who eat eggs and dairy skip Induction and start in OWL at 30 grams of net carbs. They then add 5 grams each week or every few weeks while weight loss continues. Atkins’ guidance for vegetarians includes these points:

• Get protein from eggs, cheese and soy foods such as tofu and tempeh. Aim for no more than 6 grams of net carbs per serving of protein food.
• Add nuts and seeds before berries, because they also supply fat and protein.
• Legumes can come back early, but only in small portions of about 2 tablespoons, for example as a garnish on soup or salad.
• Read labels on meat substitutes. Some contain added sugars or starches, some are breaded, and some vegetarian products contain egg or whey.

What independent sources say

The Harvard T.H. Chan School of Public Health says there is some evidence that low-carbohydrate diets may help people lose weight more quickly than low-fat diets. It also notes that a two-year trial found healthy diets with different proportions of carbohydrate, protein and fat worked equally well in the long run. In a large study of women, low-carb diets high in vegetable sources of fat and protein were linked to lower heart disease risk, but low-carb diets high in animal fat and protein were not. Harvard suggests that anyone trying a lower-carb diet include some fruits, vegetables and whole grains.

If you take medicine to lower blood sugar, Atkins itself says you need to work closely with your doctor, because doses may need to change as your diet changes. For a broader look at the evidence, see Atkins Diet Pros and Cons.

Sources

• Atkins for Healthcare Professionals: Objectives and Guidelines for Phase 2
• Atkins for Healthcare Professionals: Atkins 20 Plan
• Atkins for Healthcare Professionals: When to Move From Phase 2 to Phase 3
• Atkins for Healthcare Professionals: Guidelines for Phase 3
• Atkins for Healthcare Professionals: Atkins for Vegetarians
• Atkins: Frequently Asked Questions
• Harvard T.H. Chan School of Public Health: Low-Carbohydrate Diets

This article is general information, not medical advice. Talk to your doctor before starting a restrictive diet, especially if you have diabetes, kidney disease or another medical condition, are pregnant, or take regular medication.

The featured image is an AI-generated illustration of a vegetarian low-carb meal.

Overcoming plateaus on the Atkins diet

If you are experiencing a stall or plateau in your Atkins weight loss efforts, you are not alone. This occurs from time to time. However, you first need to make sure that you have actually reached a plateau point.

A plateau means that you have gone a long period of time without losing weight or inches. It is important to take your measurements before you start your weight loss plan, in addition to your weight. On some weeks it may not seem like you are losing any at all on the scale. But a quick look at your measurements will prove otherwise.

If you are exercising while on the Atkins diet, you may be replacing fat with muscle, which is denser. You may actually see a “no loss” effect because you are building muscle while losing fat. The result will be an increase on the scale, but a decrease in your inches. Your body will be smaller and leaner, but you may weigh the same.

Before you start your program, measure your chest, waist, hips, upper arms, thighs and calves. You never know where you may be losing inches, so it is important to have a full set of measurements to refer to. It is normal to go through periods where your body is readjusting. Remember that you are reforming the composition of your body and this process will take some time. Check your measurements once a week, just like your weight, and you can track your overall progress.

There may be periods of 3 to 4 weeks where you have a stall in weight loss, but a loss in inches. Or vice versa. Using both methods to track your results is the best way to get an accurate measure of your progress. These stall periods are not a reason to quit or to give up. They are natural parts of the weight loss process.

Stalls may appear more frequently if you are 5 to 10 pounds away from your goal weight. As you get closer to your goal, your body has less fat to lose and your weight loss naturally slows down. It may be time to rethink your goal weight. Perhaps your body is trying to tell you something and it’s time to start maintaining your weight loss rather than trying to lose more.

There are some other possible causes of stalls and plateaus on the road to weight loss. If you have gone four weeks with no change in weight or measurements and you are nowhere near your goal weight, you can try a few different methods to get yourself out of the rut. First, make sure your carbohydrate level is in check. If you are eating too many carbohydrate grams per day, your weight loss will stall. Look for hidden carbohydrates in packaged foods, dressings and sauces to make sure they are not the culprits in your plateau.

Check your water intake. When you are dehydrated, your body will retain water and that can cause a plateau. Drinking enough water also helps your kidneys clear the ketones your body produces on a low-carbohydrate diet.

Undereating can also be a cause of weight loss plateaus. Make sure not to let yourself get too hungry, and eat smaller, more frequent meals. Remember, you are on a carbohydrate-restricted diet, not a calorie-restricted diet. Make sure to have some protein with every meal and snack. Try not to go too long without eating something (except overnight of course). Also, eat freely from the acceptable foods. Do not try to count calories or restrict your calorie intake. Eating far too little can slow your metabolism somewhat and make the diet much harder to stick to.

Increasing your activity level can help get you through a plateau as well. As your muscles become used to working out at a certain level, you will have to increase the duration or the intensity in order to keep challenging your body. Add a new exercise into the mix, or try increasing weight in resistance training.

Trying one of these methods will most likely get your weight loss back on track. Remember that occasional stalls are normal, but they do not have to last.

Induction is the first phase of the Atkins diet, and it is the strictest. The old version of this post gave rules in garbled language and made some claims about “breaking addictions” that are not backed by research. This update follows the rules that Atkins itself publishes for health professionals, and adds a few cautions so you know what to ask your doctor.

What is Induction?

According to Atkins, Induction is the first of four progressively more liberal phases, and its aim is to switch the body from burning mainly glucose to burning mainly fat for energy and to jump-start weight loss. Atkins states that Induction lasts 14 days, and in its guidance for health professionals says people stay in it for at least two weeks. It is not essential to begin with Induction. You can read the company’s own page on Phase 1: Induction.

How many carbs can you eat?

The limit is 20 grams of net carbohydrates a day, which Atkins defines as total carbohydrate grams minus fiber grams. Of those, 12 to 15 grams should come from foundation vegetables, equivalent to about six loosely packed cups of salad and two cups of cooked vegetables a day. Count the carbs in vegetables, cheese, olives, avocado and cream, too. The old post said at least 12 to 15 grams should come from vegetables, which matches this. Fruit other than avocado, tomatoes and olives, grains, legumes, starchy vegetables, milk and low-fat or diet products are off the Induction list. Note that Atkins now lists cauliflower as a foundation vegetable, even though the old post called it starchy.

How often should you eat?

Atkins advises eating either three regular meals a day or four or five smaller ones, never skipping meals, and not going more than six waking hours without eating. Each meal, including breakfast, should include 4 to 6 ounces of protein foods. There is no need to cut visible fat from meat, but you should replace it with olive oil or butter on your vegetables. Eat until you are satisfied but not stuffed. The old post said that Atkins is not a calorie-restricted diet and that you can eat as much fat and protein as you like. Be aware that portion size still affects weight, so listen to your body and your doctor.

What about labels, drinks and supplements?

Always read labels. Under FDA rules (21 CFR 101.9), a serving with less than 0.5 gram of total carbohydrate may be listed as zero, so several “zero-carb” servings can add up. Watch for hidden carbs in gravies, dressings and coleslaw. Atkins advises drinking at least eight 8-ounce portions of approved beverages a day, such as water, club soda, herb teas and, in moderation, coffee and tea. It also advises a daily iron-free multivitamin and mineral supplement and an omega-3 supplement. Ask your doctor whether these are right for you. Our post on Atkins and ketosis explains ketone strips.

Who should be careful?

Atkins says the weight loss phases should not be used by people on dialysis, and recommends consulting a physician first, as you would before any weight loss program. Low-carb eating can change how your body handles medicine for diabetes and blood pressure, so people with these conditions need medical supervision. NIDDK says experts recommend an initial weight-loss goal of 5 to 10 percent of your starting weight within six months, so be wary of promises of dramatic results. See its page on choosing a safe and successful weight-loss program.

What comes next?

After two weeks, Atkins moves you gradually into later phases, adding back foods. For help with the common errors that people make, read common mistakes Atkins dieters make and carbohydrate cravings and the Atkins diet. For the overall picture, see Atkins diet basics.

Planning for Atkins

When it comes to the Atkins diet, your success depends on your planning. Having the right foods on hand when you begin makes a big difference to how well you do. There are plenty of suggestions for Atkins meals in the Atkins books, and plenty of low-carb recipes online.

Planning your meals and snacks is an essential part of any diet, not only this one. If you eat whatever is nearest, it is easy to gain weight, and a lot of us got where we are by letting our eating habits go unchecked for years. A little planning brings them back under control.

Why is it hard at first?

Like every eating plan, the Atkins way of eating takes some effort and an adjustment period. The conventional Western diet relies heavily on carbohydrates. Many people grew up on favorites such as spaghetti and meatballs, meat and potatoes, and pasta casseroles. It will take patience to get used to eating in a different way.

What are the two approaches?

There are two ways to change your diet. The first is to find replacements for your favorite foods with low-carb versions. A lasagna made with slices of eggplant or zucchini instead of pasta has far fewer carbohydrates than the usual one, and spaghetti squash makes a good substitute for spaghetti. There are also low-carb or carb-free substitutes for bread, pasta and sugary products, although you should check the labels, because some contain sweeteners that upset the stomach.

The second approach is to learn recipes that center on protein and other low-carb foods. If you eat meat and fish, there is a wide variety beyond ground beef and chicken. You can add pork, lamb and ham to your weekly routine, or try game birds such as Cornish hen, quail and pheasant. If you have never liked fish, try a different type, because some people who dislike trout love salmon. Shellfish such as mussels, clams and shrimp are also on the list. Vegetarians can build meals around eggs, cheese, tofu, tempeh, nuts and seeds, with plenty of non-starchy vegetables.

What can you keep on hand?

Make sure you have some quick foods ready for snacks and fast meals. Sliced cucumber, radishes and celery tossed with lemon mayonnaise make a great low-carb lunch or side salad. Sautéed peppers, mushrooms and garlic served on arugula with feta cheese is another good option.

How do you plan your meals?

Research and try different low-carb recipes before you need them, so that you have a good idea of what to cook. The most important step you can take is planning. A good stock of easy-to-prepare meals will keep you from hitting the drive-through or a restaurant and breaking your diet. Write a shopping list for the week, and prepare some food in advance when you have time.

If you have tasty food to look forward to every day, you will be less likely to feel deprived. Even during the restrictive first phase, there are many food combinations to try. At first glance the vegetable and protein options may seem limited, but that is only when you compare them with what you were used to. With a little planning and creativity, you can find something interesting to eat every day.

Where can you learn more?

Our posts on Atkins induction rules, Atkins diet foods, Atkins shopping tips and Atkins and sugar cravings cover the details. Low-carbohydrate diets are not suitable for everyone, so talk to your doctor before you start, especially if you have diabetes or kidney problems, or are pregnant.

The old version of this post asked whether the Atkins diet is right for you, and answered with a list of reasons to try it, including a family history of diabetes, being overweight and having certain eating habits. Some of that advice is sensible, and some goes too far. This rewrite keeps the questions and fixes the parts that overreach.

What is your dieting history?

The old post suggests writing down every diet you have tried, what worked, what did not and why you stopped. That is a good exercise. It also says that if low-fat diets have worked well for you and low-carb diets have not, Atkins is probably not for you. The research backs the idea that personal fit matters: in a 12-month trial of 609 adults, a healthy low-carb diet and a healthy low-fat diet produced similar weight loss on average (6.0 kg compared with 5.3 kg, a difference that was not significant), which suggests that a plan you can keep following matters more than the label on it. Read the trial abstract.

Are you “carb sensitive”?

The old post lists signs: feeling hungry right after meals, strong urges to eat during the day, feeling dizzy, foggy and tired without sugar, and feeling sluggish after a meal rich in carbohydrates. “Carb sensitivity” is an informal term, not a diagnosis, and the same symptoms can come from skipped meals, poor sleep or medical problems. MedlinePlus lists anemia, thyroid disease, diabetes, sleep disorders and depression among the causes of fatigue. If you often feel like this, ask your doctor for a check before blaming carbohydrates.

What does your medical history say?

The old post said that if you have prediabetes or diabetes, a low-carb diet such as Atkins may be right for you, and that a family history of diabetes can create a need for it. The truth is more careful. The American Diabetes Association’s 2019 consensus report says that for select adults with type 2 diabetes who are not meeting blood sugar targets, or for whom reducing medicine is a priority, low- or very-low-carbohydrate eating is a viable approach. It also says that a very-low-carb plan can cause fluid loss and a quick drop in blood sugar, so you need advice from a knowledgeable practitioner at the start to prevent dehydration and low blood sugar. The ADA’s 2019 standards of care did not recommend low-carb plans for pregnant or lactating women, people with or at risk of disordered eating, or people with kidney disease, and said to use them with caution with SGLT2-inhibitor drugs because of the risk of ketoacidosis (check the current edition of the standards). Our post on Atkins and diabetes looks at this in more detail, and you can read the ADA consensus report.

Does being overweight make Atkins a better fit?

The old post says that the more overweight you are, the more likely you are to have high blood pressure, high triglycerides and high blood glucose, which is true. But it is not a reason to choose one diet over another. The National Heart, Lung, and Blood Institute notes that adults with overweight or obesity can lower LDL cholesterol and raise HDL by losing only 3 to 5 percent of their weight, whichever way they do it. Pick the plan you can follow, and ask your provider to check your blood pressure, cholesterol and glucose while you lose weight.

Can you live with the rules?

Think about the practical side. The first two weeks can bring headaches, tiredness and constipation, and you need to count carbohydrates. Atkins currently offers plans at different carbohydrate levels (about 20, 40 or 100 grams of net carbs a day, according to its website), and the old post mentioned a “modified” version for people who had bad experiences with both low-fat and low-carb diets. See the Atkins diet basics and Atkins induction rules to find out what is involved, and common mistakes Atkins dieters make for traps to avoid.

What should you do next?

Talk to your doctor if you have diabetes, kidney disease, heart disease or high cholesterol, or if you take regular medication. Write down your answers to the questions above, choose a start date and plan your meals before you begin. If Atkins is not right for you, that is fine; there are other ways to lose weight and keep it off.

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