You should continue to lose weight during Phase 2, but the weight loss may occur at a slower pace than it did during Phase 1. During Phase 2, add 5 grams to your daily carbohydrate total each week as long as you continue to lose weight. The critical rule is to not exceed your maximum number of allowed daily carbohydrates.  You can add the following foods at this point:  Nuts Fruits Soft cheeses Boost the quantity of carbohydrates that you eat based on your body’s reaction. If you stop losing weight after eating 30 grams of carbohydrates daily, then you should scale back to 25 grams. You may, however, eat as much as 50 grams as long as you continue to lose weight.  Adjust your carbohydrate intake according to weight loss or gain. If weight gain occurs, lower the level of carbohydrate intake. . Diets low in carbohydrates tend to be low in fiber, which will contribute to constipation. However, you can combat these symptoms by taking the following actions:  Drinking plenty of water. Eating foods containing healthy carbs and fiber, like vegetables. Take a fiber supplement or a probiotic. While Atkins does not require you to exercise, it does encourage it as you will not only have more regular bowel movements if you do engage in regular exercise, but there are tons of other healthy benefits of exercising. Exercising and lifting weights will also help you avoid baggy skin or other issues that can occur if you have a lot of weight to lose. .  You may encounter weight loss plateaus.  Feeling like you are getting stuck on one of these plateaus can be demoralizing. However, most people define a "plateau" as not seeing the scale move for 2 or 3 days. An actual plateau means there is no loss in weight or inches for at least 2 weeks.  You can encourage yourself through these tough moments by taking the following actions.  You can focus on the other benefits of the diet, such as lost inches and added energy. Compare your blood tests from now to before you started Atkins. You should notice a positive change in your good cholesterol and a drop in your triglycerides. It is important to note that plateaus are not always a bad thing. Plateaus can sometimes be the body's way of adjusting to the new body weight and creating a new 'normal.' Embrace plateaus! Calorie-free sugar substitutes can do wonders for baked goods and for beverages.  Watch for hidden sugars by reading labels on your food. Be careful with labels such as "No sugar added".  This does not mean "No Sugar" Try using sugar replacements such as Stevia or Splenda (in small amounts). . Sometimes, cravings for carbohydrates are actually thirst in disguise. At other times, you may simply be craving the experience of eating or the habit of eating more than you are actually craving food. Learning to recognize your true hunger signals and how to strategically handle cravings will ensure that you are successful while following the Atkins diet.  Pay attention to your body's signals to see if you are actually experiencing hunger. Plan your meals ahead of time if possible and eat every 2-3 hours. This should stave off severe hunger. As your metabolism speeds up and you become used to eating throughout the day, you may find yourself beginning to get hungry every 2-3 hours. This is natural. Just eat your healthy snack or meal and enjoy! . You can still enjoy eating out even when you are on the Atkins diet. Most restaurants serve low-carb options and are willing to accommodate special requests. Atkins is one of the EASIEST diets to maintain when eating out.   Always order a salad or extra portions of vegetables at your meal. Restaurants will often replace the side carbohydrate (baked potato or rice) with a double portion of veggies. Skip the bread basket. If the waiter brings one, just ask that it be removed from the table. Be aware of what you are ordering, avoid any items high in carbohydrates. If you aren't sure about an item, ask for more information. . One of the main concerns of following a low-carb diet is that the lack of certain vegetables and fruits, particularly during Induction, can cause you to be deficient in vitamins. Also, low-carb diets tend to cause your body to shed sodium and potassium.  Avoid these side-effects by taking the following actions:   Eat a large variety of foods and take supplements. Taking sodium in the form of broth, soy sauce or salt will also keep your kidneys healthy.
فهم المرحلة 2. البدء في إضافة الأطعمة مرة أخرى إلى نظامك الغذائي. إضافة المزيد من الكربوهيدرات. التغلب على الإمساك عند اتباع حمية آتكنز. الالتزام بحمية آتكنز. رصد السكر في حمية آتكنز. التغلب على اشتهاء الكربوهيدرات أثناء اتباع حمية آتكنز. طلب وجبات مناسبة لحمية آتكنز في المطاعم. توازن الفيتامينات والمعادن عند اتباع حمية آتكنز.