Megs! Can you please help?

[jade]

Hey Megs,
This young lady is a newbie to OWL. Could you please help to answer her question? She wasn't sure how to post it:

Hi all, I've been reading the book DANDR and reading posts on the OWL board, great board btw. And want to do OWL so I figured go ahead and plunge in. So, I think it goes like this, jump in and set me straight if I figured wrong, Day 1 I eat broccoli, day 2 day induction, day3 I eat broccoli day 4 induction. Day 5 I can eat okra, day 6 induction day7 okra then, after 7 days, measure, weigh if no cravings from these foods keep trying the veges I choose alternating new with old ones, if loosing go to next rung in say 2 weeks. I've read all these stickies but it doesn't seem to sink in. Need to know what to buy at store to get started. Not sure how to post this as a question on OWL board. Sorry for such a dumb question.
Not sure how to put this on my page.
BW ~186/ cw ~147 ~gw 125
5'2"
Thanks for listening
Joy

Thanks!
jade

[not2late]

Re: Megs! Can you please help?

Rung 1 is just 5 more net carbs of the Induction veggies---from the "salad" list or the "other veg" list. So your rung 1 shopping list is the Induction veggie lists.

Rung 2 is the dairy rung: during Induction dairy was limited to aged cheeses, cream and butter. The OWL dairy rung is the Induction dairy foods PLUS yogurt, fresh cheeses like cottage cheese/ricotta/fresh mozzarrella/etc., kefir (a fermented milk similar to yogurt but more runny like milk), etc. Some people add the non dairy low carb beverage like CarbDown at this time too. Regular milk is too high in carbs, unless you don't mind limiting yourself to 4 fluid ounce servings (1/2 cup). Regular milk has anywhere from 11-13 carbs per 8 fluid ounce serving (1 cup).

Rung 3 is nuts and seeds. This is any nut or seed.

Rung 4 is berries and melons: strawberries, blueberries, blackberries, raspberries, cantaloupe, honeydew, crenshaw, etc.

Rung 5 is alcoholic beverages

Rung 6 is legumes: kidney beans, soybeans*, pinto beans, navy beans, cannellini beans, etc. Soybean products like soy flour, soy milk are best added at this time due to their processing. Unlike tofu or soy protein isolate, soymilk and soyflour are just ground up soy beans.

Rung 7 is fruit other than berries and melons: kind of self explanatory

Rung 8 is starchy veggies: winter squashes, potatoes, rutabagas, parsnips, carrots, etc.

Rung 9 is grains: whole grain products like oatmeal, wheat, rye, etc.


For any rung you eat 5 additional net carbs of the rung foods every other day for the first week. See if you are losing. The following week, you eat 5 nets of the rung foods every day. See if you are losing. At this point, you can either move onto another rung or hang around the current rung trying out additional rung foods.

[2big4mysize]

Re: Megs! Can you please help?

there is a misprint in DANDR in the OWL chapter and we have a stickie about it. It is supposed to say food new to you not new food group no more then 3 times the first week so you add 5 net carbs every day but if you pick a food that is new to you you have that food only 3 times the first week you eat it even ifit is from a rung you have already done.

So for rung one say aperagus is a new to you food you have it MWF and other veggies even if they are new to you on the other days in the new 5 net carb amount for you along with the carbs you are already eating as part of your induction.
then on week 2 if you want you could have asperagus every day as part of your daily net carbs.

This is so you can see how the food reacts with your metabo;ism and allows you to experiment in a controlled manner and regain craving control quickly should that new to you food effect you. Some folk like Megs found out that certain brands od a cheese effected her but not others and certain foods with in a rung effected her but not all foods in that rung cause she did her OWL moving very very slowly and repeated the foods that she thought were giving her trouble changing brands and such. If she had gone fast she would have missed out on the nuts and some cheeses as a permanent part of her WOE.

Remember there are other issues in your life and body going on so don't be rahs and decide it was a food until you have reopeated your testing of that food and duplicated your results. And maybe just maybe you will find when that later in your low carb Atkins journwy you can handle some foods you couldn't inyour earlier days.

Happy OWLing.

[Joy1]

Re: Megs! Can you please help?

I thank you so much Jade for asking Megs for help on my post . I had e-mailed some of you privately when I didn't get a post on the board.

Also, thank you Megs for your explanation of the rungs. It's like I cannot hear it enough. I've read the book, but I need a person in the flesh to expain it then I can get it. I hope.

Thanks 2big for responding. All of ya'll's descriptions make sense. I hope I will be able to do this. I think that we all try to complicate this thing to much, especially those of us new to it. I haven't done the rungs yet but I'll keep getting wisdom from all of you then I'll jump in like I did in induction.

The thing is I really do not know about measuring/counting. Since I didn't do this in induciton, except with cheese Then I think I under did it because I do not have a scale for weighing.

Like if I have broccoli or spinach say do I have this, in correct measurement, for 1 meal for the day or both? And some veges are higher glycemic or higher calorie therefore portions are different.
I have just about given up hope of trying to figure out fitday or nutridiary, so I'll have to learn some other way to figure out how much I am eating each day.
I went to the Atkins center, and on there it said for my weight and height I should eat 1200-1400 calories. I do not know how many I eat now or ever.
Is there help for a right brainer here I do not learn the traditional way, not sure how I get things, but once I get it I cling on and am a determined person.
So far I've lost 38 lbs. and love it. And I have about 20 to go.
Thanks for all of your input. I appreciate it.
Joy

[jade]

Re: Megs! Can you please help?

Hey Joy,
You're quite welcome! Do you have the most current Atkins Diet book? In the back he has a nice area that tells you how many carbs are in the food you eat. His website has that kind of area as well. If you are going to do OWL it is important to count your carbs but that is all you have to count. PLEASE don't worry about how many calories you're eating! The only thing you have to count on Atkins are carbs. If I had to worry about counting anything else I would go bonkers!
Hang in there!

Be well-
jade

[not2late]

Re: Megs! Can you please help?

Each veggie will have it's own cup measurement because each veggie has it's own carb count. So a cup of spinach might not have the same number of carbs a cup of broccoli has.

Therefore, it's best to invest in a set of measuring cups and to also look these foods up in a carb counter or the USDA Nutrient Database.

[Joy1]

Re: Megs! Can you please help?

Hi again Jade
Quote ~ You're quite welcome! Do you have the most current Atkins Diet book?
Yes, I do. I think I am beginning to see more clearly now about the acceptable foods list, verses "all" veggies. I have been eating some foods all along that are from the "all" veggies like in the back of the book. OOPS! Which is kinda neat cause maybe I have an average rather than high metabolic resistance.

Quote ~ In the back he has a nice area that tells you how many carbs are in the food you eat. His website has that kind of area as well. If you are going to do OWL it is important to count your carbs but that is all you have to count.
It just dawned on me, duh, that I have been having 4 cups of salad greens not 2, cause I didn't think it mattered since they are so low in something I guess I was thinking calories instead of carbs. Sooo, I guess I will have to get those down to 2 cups and then 1 cup of cooked veges, all from the "acceptable list". I know, I learn very different.

Quote ~
PLEASE don't worry about how many calories you're eating! The only thing you have to count on Atkins are carbs.
Yeah, but those of us right brainers are going "Oh, I don't have to count or "measure" anything. I guess I have to hear it like 1,2,3 then do this the structured way or else I am in "My own world". Someone else on one of the posts mentioned how she needed structure, that's me to a tee, it just helps me have a grid to know the boundaries. Or else I make it up.


Quote~
If I had to worry about counting anything else I would go bonkers!
Well, I've evidently been living in dream land. I really need to get this right. I've done so well so far. Just imagine if I had done it the way I was suppose to. I wish I had heard long ago the 2 cups salad per day and 1 cup cooked veggie. Oh well, at least I got it now. Thanks to you guys and rereading the posts helps too!

Thanks a lot for all your help and getting me on the right track.
Joy

[jade]

Re: Megs! Can you please help?

Hey Joy,
I'm one of those structured people too. That's why I read the book, then read it again, read the Atkins website, read the Rules of Induction here. I have to know not only how to do it but WHY I'm doing it. (Make sense?)
I remember the very first time I did Atkins I went crazy trying to figure out how they could come up with 2 cups of raw veggies and one cup cooked and have it count as 20 carbs. What I discovered is that the 2 cups of raw veggies are counting from ALL of the veggies, not just lettuce. Each veggie has a different carb count. Some higher on the GI (glycemic index) some lower. When I discovered how many carbs were in say a 1/2 cup of these veggies it made more sense to me.
Just hang in there. Are you still doing Induction? How long have you been on it?

In your corner!
jade

[Sonya Parker]

Re: Megs! Can you please help?

Rung 1 is just 5 more net carbs of the Induction veggies---from the "salad" list or the "other veg" list. So your rung 1 shopping list is the Induction veggie lists.

Rung 2 is the dairy rung: during Induction dairy was limited to aged cheeses, cream and butter. The OWL dairy rung is the Induction dairy foods PLUS yogurt, fresh cheeses like cottage cheese/ricotta/fresh mozzarrella/etc., kefir (a fermented milk similar to yogurt but more runny like milk), etc. Some people add the non dairy low carb beverage like CarbDown at this time too. Regular milk is too high in carbs, unless you don't mind limiting yourself to 4 fluid ounce servings (1/2 cup). Regular milk has anywhere from 11-13 carbs per 8 fluid ounce serving (1 cup).

Rung 3 is nuts and seeds. This is any nut or seed.

Rung 4 is berries and melons: strawberries, blueberries, blackberries, raspberries, cantaloupe, honeydew, crenshaw, etc.

Rung 5 is alcoholic beverages

Rung 6 is legumes: kidney beans, soybeans*, pinto beans, navy beans, cannellini beans, etc. Soybean products like soy flour, soy milk are best added at this time due to their processing. Unlike tofu or soy protein isolate, soymilk and soyflour are just ground up soy beans.

Rung 7 is fruit other than berries and melons: kind of self explanatory

Rung 8 is starchy veggies: winter squashes, potatoes, rutabagas, parsnips, carrots, etc.

Rung 9 is grains: whole grain products like oatmeal, wheat, rye, etc.


For any rung you eat 5 additional net carbs of the rung foods every other day for the first week. See if you are losing. The following week, you eat 5 nets of the rung foods every day. See if you are losing. At this point, you can either move onto another rung or hang around the current rung trying out additional rung foods.

Thanks for the clarification on the progression of the rungs. OK so lets say Im on Rung 1 veggies and add more spinach the first week and more broccoli the second week. Lets say Im progressing well. Then I skip Rung 2 (Im not a dairy fan) and move to Rung 3 and add nuts 3X a week. Then I move to Rung 4 the following week berries (5 g). Lets say I want to go back and add to Rung 2 or Rung 3 and add a food......how do it do it safely. Do I continue to eat the same amount of carbs as I was at that point and add on the additional5 each week or do I need to cut out something. So in short,
In Week 5 I would have added an additional 25 g of carbs. is going back on previous rungs to add foods okay to do?