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.

Purpose

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

Goal

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. 

THE PROGRAM: PHASE 2

How to do Phase 2 Right / Troubleshooting

Here’s how to succeed on Phase 2 as you proceed up the Carb Ladder.

• Continue to consume a minimum of 12–15 daily grams of Net Carbs as foundation vegetables. Also continue to avoid foods with added sugar, have eight glasses of water or other acceptable fluids each day, and go no longer than three or four hours between meals or snacks, spreading out your carb intake across the day.
• Reintroduce food groups one by one, following the Carb Ladder. Depending on your metabolism and weight-loss goal, this may be at weekly intervals, every couple of weeks, or even longer.
• Add back carb foods within each rung of the ladder one by one as well. For example, reintroduce walnuts but gauge their impact, if any, before reintroducing almonds.
• Increase your overall daily Net Carb intake in 5-gram increments at weekly, biweekly, or even monthly intervals, whichever works best for you.
• Continue to weigh and measure yourself weekly.