After Induction, phase two begins-Ongoing Weight Loss (OWL). During OWL, more vegetables are added to the diet. Nuts, seeds and some berries are also added gradually. Slower weight loss will occur during this phase because the body will consume slightly more carbohydrates. Carbohydrates must always be counted, in this phase of Atkins and all the rest as well. Carb-counting is the backbone of Atkins. The key to OWL is finding the daily threshold of carbohydrate consumption, the Critical Carbohydrate Level for Losing (CCLL).
This number is the amount of carbohydrates that can be eaten daily while still losing weight. CCLL is found by gradually increasing the quantity of carbohydrates eaten each week by five grams. Eventually, weight loss will stop–this is the CCLL number. Sticking to the individualized CCLL, Ongoing Weight Loss continues until only five to ten pounds are left to lose. By gradually increasing the carbohydrate level each week, a personalized diet can be established that reflects the lifestyle and tastes of the individual.
The CCLL varies greatly, depending on the metabolic resistance of the individual, which depends on age, physical activity and hormone issues. Individuals with a high metabolic resistance may only be able to consume approximately 15 grams of carbohydrates a day, while an individual with a low metabolic resistance may be able to consume up to 60 grams of carbohydrates a day.
Dr Atkins helps simply carbohydrate counting by breaking down portion sizes. For example, there are 5 grams of carbohydrates in 1 cup of cooked spinach, 1 medium tomato, 5 ounces of cheese, 1 ounce of almonds and 1/3 cup of fresh blueberries. That information makes it easier to successfully add five grams of carbohydrates week by week. During OWL, the individual will continue to burn fat, his or her appetite will stabilize and a broader range of healthy foods can be consumed. As long as the individual remembers to eat liberal amounts of proteins and fats, increase his or her carbohydrate consumption by no more than 5 grams each week and eat no more than one new food group at a time, weight loss will continue.
Important Points To Remember :
- Weight loss will gradually slow during OWL
- It is important to determine your Critical Carbohydrate Level for Losing (CCLL).
- Individuals’ CCLs can very substantially
- By increasing your carbohydrate intake you can personalize an eating plan that suit your personal needs and taste