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maintainers and those out of induction
im a little nervous about the transition out of induction...
do you really just add 5 carbs a week? im kind of scared that i wont be able to do it... and will add to many? im kind of wondering if i should start calorie watching while staying low carb and then slowly transition out of watching carbs? ... but still try to eat healthy which means to me lots of lean protein and fruit and veggies and good fat. thoughts? |
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In my opinion, the key to progressing successfully to OWL (as well as all the phases of the Atkins lifestyle) is to follow Dr. Atkins instructions precisely.
Dr. Atkins designed OWL, On Going Weight Loss, to be exactly that...a continuation of weight loss at the optimal carb level (CCLL, Critical Carbohydrate Level for Losing) for you personally. He stresses again & again the weight loss will be slower than it was while doing Induction. OWL allows you more food choices. This means determining a personalized way of eating based on the rules & the foods Dr. Atkins outlines in the book. It is important to adhere & progress according to the carb ladder: The OWL Carbohydrate Ladder Vegetables More salad and other vegetables on the acceptable foods list Dairy Fresh cheeses: Cottage cheese Farmer’s cheese Ricotta cheese Pot cheese Keep portions small for: Hard aged cheese Cream, heavy and light Half and half Sour cream Low-carb ice cream, yogurt, and milk Seeds and Nuts Macadamias Almonds Peanuts/Natural Peanut Butter Coconut Sunflower seeds Sesame seeds Walnuts Pistachios Berries Eat frequently from: Strawberries Blueberries Blackberries Raspberries Eat moderately from higher AGR (Atkins Glycemic Ranking) melons: Watermelon Honeydew Cantaloupe Wine and other spirits low in carbs Spirits White Wine Red Wine Low-carbohydrate Beer Legumes Lentils Kidney Beans Pinto Beans Black Beans Hummus Chickpeas Tofu Soybeans Soy milk, unsweetened Fruits other than Berries and Melons Plums Kiwis Peaches Apples Grapefruit Tangerines Starchy Vegetables Keep all portions small Carrots Green Peas Acorn squash Butternut squash Eat rarely: Corn Potatoes Sweet potatoes Whole Grains Keep all portions small and focus on whole, unprocessed grains: Old fashioned Oatmeal Oat Bran Wheat Bran Low carb (soy) bread and muffins All-bran Barley, cooked Each rung means adding 5 additional carbs, 3 times for the first week & monitoring yourself for any changes. You really need to give it an entire week as a few days may not be enough to determine correctly how a certain food may affect you. Skip a rung only if you plan on not eating from that particular food group. For example, if you have dairy allergies, you may want to skip that rung entirely. For fruits & vegetables, the more color, the more nutrition. In other words, red grapes have more nutrition than white. Be careful of dried fruits as they concentrate the natural sugar and could essentially cause a small piece to have as many carbs as the entire fruit. Basically...OWL is trial & error. |
thanks jersey!
im going to refer to this a lot :) |
ok i have renewed faith that I can do this! :) im going shopping tomorrow and i made some sample meal plans for next week. I am aiming for 25 net carbs next week. If you have any thoughts i'd like to hear them.
meal plan 1- 1 egg (1), espresso with half and half (2), .5 cup frozen unsweetened blue berries (10) snack - cheese (1), 20 almonds (3) lunch - tuna with mayo (0), jello (1) snack - cheese (1) dinner - chicken breast and 2 cups spinach salad (2) w/ ranch (2), 1 tablespoon bacon (2) total - 25 Meal plan 2 bfast - sausage, espresso with half and half (2), .5 cup blue berries (10) snack - cheese (1), 20 almonds (3) lunch - 1 cup spinach salad (1), with ranch (2), and chopped turkey breast (1) and cheese (1) snack - jello (1) dinner - chicken breast and broccoli (3) total 25 meal plan 3 bfast - 2 eggs (2), espresso with half and half (2) snack - cheese (1), 20 almonds (3) lunch - turkey meat (1), cheese (1) and mayo wrapped in a lettuce leaf (sandwich), jello (1) snack - .5 cup blue berries (10) dinner - chicken breast and broccoli (3) total 24 meal plan 4 bfast - Atkins Morning Apple crisp Bar (3 carbs), espresso with half and half (2) snack - cheese (1) lunch - 1 cup spinach salad (1), with ranch (2), and chopped turkey breast (1) snack -.5 c blueberries (10) dinner - scallops (2), asparagus (3) total 25 meal plan 5 b fast - 1 egg (1), espresso and half and half (2), .5 c blueberries (10) snack - cheese (1) lunch - sausage, salad with ranch (4) snack - jello (1), string cheese (1) dinner - scallops (2) spinach (3) total 25 plan 6 bfast - sausage coffee (2) snack - 20 almonds (3) lunch - tuna with mayo, string cheese (1) snack -Atkins chocolate hazelnut bar (3 carbs) dinner - .5 cup blueberries (10), chicken breast, asperagus (3) total 22 any thoughts? i am varying it a bit but trying to see how i do with the almonds and blueberries next week for the additional 5 i am going to try to add low carb tortillas |
If next week is your 1st week at 25 carbs,,,you should only be adding 5 more carbs worth of veggies & salad from the acceptable foods list for 1 week to see how you do.
Blueberries shouldn't be added until the 4th rung of the carb ladder & almonds are on the 3rd rung. A low carb tortilla wouldn't be added until the last rung at the end. It is important to adhere & progress according to the carb ladder. |
ahh i get it - im going to save that for week 4 then :)
ok so here is one sample for this week... good thing i asked huh? bfast - 1 egg (1), 2 sausage (1), coffee with cream and 1/2 splenda packet (2) snack - half a cucumber sliced and salted (2.5) string cheese (1) lunch - 1 whole red bell sliced (6), 2 cups spinach (2), ranch (2) and sliced turkey snack - cream cheese/turkey roll up (1) dinner - chicken breast with .5 c ricotta spinach mix inside (6.5) 25 |
Everything looks good except for the ricotta cheese, which shouldn't be added until the 2nd week of OWL.
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