How it Works

Phase Two Overview: Balancing Your Diet

In Phase 2 (Balancing), you'll start to climb the Carb Ladder, slowly adding different foods - think nuts, seeds, strawberries, blueberries, melon, cottage cheese, yogurt and more - until you find a healthy balanced diet that's right for you. Phase 2 is all about maintaining your momentum from Phase 1/Induction and continuing the process of finding your personal carb balance.

Learn more about how to balance your diet by following the links below.

How Long

Typically until you're within 10 pounds of your goal weight, although you can transition to Phase 3 sooner if you're willing to slow the pace of weight loss.


Lose most of your excess pounds and find your personal carb balance.


Starting at 25 grams of Net Carbs daily, begin to increase overall carb intake in 5-gram increments. This means gradually reintroducing a broader array of carb foods as you step up the Carb Ladder, finding your personal carb balance. It could level off anywhere between 30 and 80 daily grams of Net Carbs or even higher. Your personal number is impacted by your age, gender, activity level, hormonal status, and other factors as you continue to lose weight.


Get answers to the most frequently asked questions about the Atkins Diet and the Atkins principles.

Learn More »


Read nutrition articles, learn the science behind Atkins, and sample the extensive amount of peer-reviewed published studies in major scientific journals demonstrating the effectiveness and the health benefits of the Atkins diet.

Learn More »

Atkins Blog

Enjoy our blogs and learn about weight loss and healthy eating!

Learn More »

Free Weight Loss Tools

All the Atkins tools you need to succeed on the program, and they’re all 100% free!

Learn More »