At that point it’s time to start transitioning to a permanent way of eating by introducing foods higher up the Carb Ladder.

Transition to Phase 2 (Balancing) no later than when you’re within 15 pounds of your goal weight. A couple of tablespoons of walnuts, almonds, pecans, or pumpkin seeds make a great snack. Portion out nuts and seeds in advance to avoid overeating. (You’ll still have 5 grams for Atkins bars and shakes, sweeteners, dressings, or condiments.)Īs a quick guide, 3 grams of Net Carbs of nuts or seeds translates to 30 almonds, 3 tablespoons macadamia nuts, 2 tablespoons peanut butter, 2 tablespoons pistachios, or 4 tablespoons shelled sunflower seeds 24 walnut halves come in at 3.4 grams.

To make it easy, swap out 3 grams of Net Carbs from other foods, such as 1/2 cup of green beans, a smallish tomato, or 11/2 cups mixed greens, for 3 grams of nuts or seeds, but without letting your intake of foundation veggies dip below 12 grams of Net Carbs. Nuts are full of protein and healthy fats and are relatively low in Net Carbs, thanks to their high fiber content.

Try adding nuts and seeds to your Phase 1 list of acceptable foods.

Continue to consume 20 grams of Net Carbs a day beyond the first two weeks.

To make this process easier, as well as set the stage for when you do decide to move on: If you’re motivated by quick weight loss and thrive on structure and a minimum of choices, you may choose to stay in Phase 1 beyond two weeks.

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