Now you’ve got to grips with your new low carb lifestyle, you can start to enjoy a greater variety of foods. In this phase you will find your carb tolerance – that’s the level of carbs you can eat daily while still losing weight at a steady pace. 

If you don’t have that much weight to lose, want greater food variety or if you are vegetarian, you can skip Phase 1 and start in Phase 2. Our BMI counter or our nutritionists can help you decide what Phase is best for you.

As a rough guide, starting in Phase 2 is right for you if:

  • Your goal is to lose less than 14lbs (7kg)
  • You’re happy to lose weight a little more slowly
  • You have more weight to lose but want to enjoy more food variety
  • You’re vegetarian


Phase 2 guidelines

In Phase 2, you will increase your carb intake little by little to find your carb tolerance. You can now add nuts, seeds, berries and certain cheeses to your menu, as well as Atkins food products such as muesli, breadmix and penne pasta.

  • By increasing your carbs gradually, you’ll find out exactly how many carbs you can eat while still working towards your goal weight. It’ll form the foundation of your low carb lifestyle in the long term.
  • Remember, weight loss in this phase usually happens at a steadier pace than in Phase 1. Be patient, if you stick to a few rules, you will get to your goal.
  • Vegetarians start at 30g of carbs per day
  • You can add an extra 5g of carbs per week (up to 40g) to find your carb tolerance
  • You can now add nuts, seeds, berries and certain cheeses to your diet
  • You can now enjoy Atkins food products, such as muesli, breadmix and penne pasta
  • Monitor your daily carb intake – which you can do using our carb counter
  • Eat plenty of natural fats
  • Continue to take your multivitamin, multimineral and omega-3 supplements
  • Consume eight glasses of water (or other acceptable fluids) per day
Discover the Low Carb Foodlist >
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Support in phase 2

We have a range of handy weight loss tools plus advice and inspiration on hand from our experts should you need it. Below we created a list where you can find all the weight loss tools, 

Get your questions answered: If you’ve got a question, ask one of our experts, read our FAQs or share it with the Atkins community. 
Get your questions answered >

Community forum: Our community forum is a great place to get advice and share helpful tips. 
Visit our forum >

Carb counter: Let us do the numbers for you with this easy-to-use carb calculator. 
Discover our Carb counter >

Weight management tools: We’ve got lots of handy tools to help you stay on track. 
Discover our tools >

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