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The Rules of OWL
Just about everyone knows the rules of induction by heart, but do you know the rules of OWL? Well, here they are! You should follow these rules almost as stringently as you followed the induction rules. Also, note that those following a modified OWL do follow the rules. You are allowed to increase net grams of carbohydrates by no more than five each week, but you are not required to go up the full five.
Rules of OWL
A few helpful hints:
1) Read chapters 13 and 14 of your DANDR about OWL.
2) It should be 5 net carbs not actual as you will see in the power of 5 list in chapter 14.
3) Always eat a fat with your new carbs to lessen the blood sugar impact.
4) You can go as slow as you want on each rung and if you love that food group and it loves you you can add another 5 net carbs of it as the next addition. So you could do rung 1 twice and then move to rung 2.
5) You can skip a rung if you don't care for those foods but you shouldn't jump to the rungs you like and then go back to get the others. They are ranked by nutritional importance and glycemic load. Dr Atkins wanted you to have the best shot at controlling those cravings he could give you.
6) If a food group or food causes cravings or weight gain GIVE IT UP IMMEDIATELY
Happy OWLing to you!
Just about everyone knows the rules of induction by heart, but do you know the rules of OWL? Well, here they are! You should follow these rules almost as stringently as you followed the induction rules. Also, note that those following a modified OWL do follow the rules. You are allowed to increase net grams of carbohydrates by no more than five each week, but you are not required to go up the full five.
Rules of OWL
- Keep protein and fat as the mainstays of your diet.
- Increase your daily carbohydrate intake by no more than 5 net grams each week.
- Add new foods in the order listed in the carbohydrate ladder.
- Add one new food group at a time.
- Eat a new food no more than three times per week to start, then eat it daily.
- Stop new foods immediately if they provoke weight gain, the return of physical symptoms lost doing Induction or increased appetite or cravings.
- Continue doing OWL until you have five to 10 pounds left to lose.
A few helpful hints:
1) Read chapters 13 and 14 of your DANDR about OWL.
2) It should be 5 net carbs not actual as you will see in the power of 5 list in chapter 14.
3) Always eat a fat with your new carbs to lessen the blood sugar impact.
4) You can go as slow as you want on each rung and if you love that food group and it loves you you can add another 5 net carbs of it as the next addition. So you could do rung 1 twice and then move to rung 2.
5) You can skip a rung if you don't care for those foods but you shouldn't jump to the rungs you like and then go back to get the others. They are ranked by nutritional importance and glycemic load. Dr Atkins wanted you to have the best shot at controlling those cravings he could give you.
6) If a food group or food causes cravings or weight gain GIVE IT UP IMMEDIATELY
Happy OWLing to you!