Moving Into OWL....(scary)

[kmrsail]

Ok guys, so I have been on Atkins since May 30, 2006. I have now been on induction for 4 weeks, and I will tell you it is because of the fear of switching gears, but this is a lifelong thing and I have now made the decision to move on up. I haven't weighed in for a while and don't plan to for a little longer. I don't want to get hung-up on numbers, but I do feel fantastic. I think going into Level 1 with more veggies isn't so scary, but I'm not sure I understand the entire process. I have read the book front to back twice, so it isn't because I don't have the book. I want to go into this prepared though, so I thought I'd ask you guys for input. I'd like to clarify that I start on Level 1, adding 5 carbs a week to see how I progress, remembering to keep an eye on food alergies and stalls. My question is, when do I move up a rung? Does it correlate with when I add 5 more carbs? Do I have to add 5 carbs a week, or can I wait longer? I'm not very good when these things get complicated so need it simplified as much as possible. Answers to this question, as well as any advice on moving from Induction to OWL would be GREATLY appreciated. Thank-you in advance!

Karen

[not2late]

Re: Moving Into OWL....(scary)

Hi and welcome.

I know it's scary, but once you become an OWLer, you'll never regret this move!

2Big was in contact with the Atkins Center before Dr. Atkins died. She said that they advised you could do OWL as written in the book---5 net carbs per every rung like a ladder or you can do it like a net.

Okay, I know---I've lost you with the net. Don't worry, I was confused the first time I read that too..

By a "net", it means you can increase your carbs by 5, while staying on the "rung". For example, instead of 5 carbs for the first rung, another 5 for the second rung, you can do 5 net carbs for the first rung, then stay on that rung and add another 5 net carbs, then move "up" the carb ladder for the next 5 net carb addition.

I stayed on rung 1 and found my CCLL, then I moved up the "ladder". I did it that way because I more or less tried every veggie on the Induction Acceptable Foods list and so I knew how they affected me.

I hope I didn't confuse you anymore with that explanation.

Also, you can stay on a rung for as long as you want and you can skip any rung you want. However, I don't recommend that you skip the first rung because you need the fiber and the nutrients from those veggies. As you move higher up the ladder the portion size decreases, in other words, the amount of fiber and nutrients you get from those higher rung foods are less than the fiber and nutrients you'd get from the lower rungs.

[Laker75]

Re: Moving Into OWL....(scary)

Congrats on your decision to move up to OWL. I'm almost positive that it is a decision you will be glad you made.

I am one of the ones who surprised herself by seeing more weight loss when I switched over to the veggie rung of OWL. I hope you have a similar experience.

Take care - keep us posted!!!

S.

[Rae-Marie]

Re: Moving Into OWL....(scary)

I am so glad I found this post.

I am going to move from induction too. I am going to start adding veggies, and if I undersatnd your post correctly, I can stay on rung one for longer than 1 week but still add 5 carbs per week, correct.... So techinically I could add 20 carbs in 4 week but it could all be from veggies, right??
I am really enjoying my veggies but feel limited by the amount I could have on induction. It seems logically to move to OWL.

I also am down to my last 10-15 pounds so it seems to make even greater sense from me to move on...

Thanks!
Rae-Marie

Hi and welcome.

I know it's scary, but once you become an OWLer, you'll never regret this move!

2Big was in contact with the Atkins Center before Dr. Atkins died. She said that they advised you could do OWL as written in the book---5 net carbs per every rung like a ladder or you can do it like a net.

Okay, I know---I've lost you with the net. Don't worry, I was confused the first time I read that too..

By a "net", it means you can increase your carbs by 5, while staying on the "rung". For example, instead of 5 carbs for the first rung, another 5 for the second rung, you can do 5 net carbs for the first rung, then stay on that rung and add another 5 net carbs, then move "up" the carb ladder for the next 5 net carb addition.

I stayed on rung 1 and found my CCLL, then I moved up the "ladder". I did it that way because I more or less tried every veggie on the Induction Acceptable Foods list and so I knew how they affected me.

I hope I didn't confuse you anymore with that explanation.

Also, you can stay on a rung for as long as you want and you can skip any rung you want. However, I don't recommend that you skip the first rung because you need the fiber and the nutrients from those veggies. As you move higher up the ladder the portion size decreases, in other words, the amount of fiber and nutrients you get from those higher rung foods are less than the fiber and nutrients you'd get from the lower rungs.

[not2late]

Re: Moving Into OWL....(scary)

Yes, that's the net approach, as opposed to the ladder approach. Granted you do move up your net, as you would the ladder, when you begin to add foods from the other rungs.

[2big4mysize]

Re: Moving Into OWL....(scary)

you can go as slowly adding the 5 net as you want too. say you aren't sure or are a slow loser. adding 5 net this week and you only move 1 pound a month will not allow you to know if you have reached your CCLL until you could be over it so take your time and go slow.

Check out our skikies too cause there is a typo in the book and it should be add a new to you food only 3 times a week not add a new food group 3 times a week like if you never had rhubard then the first week you have it you should only have 3 servings of it so you can see if it effects your blood sugar or anything else. the next week you can have it daily if you like it and it likes you.

Also Dr Atkins in the tips box said to have a fat with your beeries. that carries to all new carbs having a fat for blood sugar stability.

you can skip rungs and add more of other lower already eatten rungs too like do rung 1,2,3,4,1,6,7,1,8,9 if you want but not 1,9,,2,3,4,..... as the higher rungs have higher glycemic index veggies and should be added in order so you are well practiced on knowing your blood sugar reactions and how to correct a problem soyou don't end up on a 3 day carb binge cause you had cravings and feed them carbby foods.

Happy OWLing.

[ValidRouge]

Re: Moving Into OWL....(scary)

Hooray! I'm glad to see you guys moving into OWL. It's Fabulous. I've lost most of my weight doing OWL, and it sure is nice not to be so restricted. Be sure to keep posting to let us know how it goes. I'm not going to give too much advise here because not2late and 2big have covered everything already.

[Elizellen]

Re: Moving Into OWL....(scary)

Great to have more OWLers join us in the Atkins laboratory to do the experimenting and testing of our body's ability to cope with carbs!!

[Rae-Marie]

Re: Moving Into OWL....(scary)

You must have a TON of veggies if you were on rung one and found your CCLL! (unless you have a low CCLL of course)
I am on day two of OWL, I have added roasted red pepper and artichoke hearts. They are yummy.
So far, even after two day, I have noticed my fat % is lower, and it makes perfect sense to me. I read a related sticky about ratio changes in OWL and luckily it makes sense too.

Hi and welcome.

I know it's scary, but once you become an OWLer, you'll never regret this move!

2Big was in contact with the Atkins Center before Dr. Atkins died. She said that they advised you could do OWL as written in the book---5 net carbs per every rung like a ladder or you can do it like a net.

Okay, I know---I've lost you with the net. Don't worry, I was confused the first time I read that too..

By a "net", it means you can increase your carbs by 5, while staying on the "rung". For example, instead of 5 carbs for the first rung, another 5 for the second rung, you can do 5 net carbs for the first rung, then stay on that rung and add another 5 net carbs, then move "up" the carb ladder for the next 5 net carb addition.

I stayed on rung 1 and found my CCLL, then I moved up the "ladder". I did it that way because I more or less tried every veggie on the Induction Acceptable Foods list and so I knew how they affected me.

I hope I didn't confuse you anymore with that explanation.

Also, you can stay on a rung for as long as you want and you can skip any rung you want. However, I don't recommend that you skip the first rung because you need the fiber and the nutrients from those veggies. As you move higher up the ladder the portion size decreases, in other words, the amount of fiber and nutrients you get from those higher rung foods are less than the fiber and nutrients you'd get from the lower rungs.

[not2late]

Re: Moving Into OWL....(scary)

My CCLL has changed. When I was not as active and weighed more, my CCLL was 35---easy to eat up to that amount if you use the higher carb veggies in sauces and things. When I got thinner and exercised more, my CCLL increased. So yeah, if my CCLL had started off at 50, I would have probably move to Rung 2 once I hit the 35-40 range.

[Rae-Marie]

Re: Moving Into OWL....(scary)

I am worried I will have a problem finding my CCLL. I only have 10 or so pounds left that I would like to lose so my weight really isn't going to change that much week to week.

[not2late]

Re: Moving Into OWL....(scary)

Don't worry about it. When you find it, you'll find it. You might want to adjust your goal weight because you might end up losing alittle more than 10 pounds once you've gone through OWL and Pre-Maintenance (I hope that doesn't upset your final plans in any way!)

What you can do, instead of doing the "net" approach to OWL, is to do the ladder approach. That way, you'll be incorporating a wider variety of food into your diet. So by the time you're ready for Pre-Maintenance, you won't be shocking your body by eating foods you haven't had since beginning Atkins.

[Rae-Marie]

Re: Moving Into OWL....(scary)

I think you are right about doing the ladder approach. Now, since I only have 5-15 to lose, do you think I should stay on each rung of the ladder longer than one week? I just have the concern I will not know I am nearing my CCLL until it's "too late" because I only have a "little" to lose. Maybe move on every two weeks??
Also, as my ratios change, should I start being more concern with actually caloric intake? (don't yell at me !! )

Don't worry about it. When you find it, you'll find it. You might want to adjust your goal weight because you might end up losing alittle more than 10 pounds once you've gone through OWL and Pre-Maintenance (I hope that doesn't upset your final plans in any way!)

What you can do, instead of doing the "net" approach to OWL, is to do the ladder approach. That way, you'll be incorporating a wider variety of food into your diet. So by the time you're ready for Pre-Maintenance, you won't be shocking your body by eating foods you haven't had since beginning Atkins.

[not2late]

Re: Moving Into OWL....(scary)

You can stay on any rung as long as you like. So, let's say you're a berry-melon freak. You can stay on that rung, trying out different berries and melons to your hearts (and wallet's) content.

If you can give your goal weight about a 5 pound "wiggle" space, it might help you out. Because you don't want to reach goal and still keep losing pounds, so that you have to go on a weight gain diet. lol.

As for the ratios, the fat percent decreases as you increase your carbs. There are two ways to do this: either keep your fat intake the same or slightly decrease it. It takes about 1/2 to 1 tablespoon of added fat to change the percentages dramatically. So, you can easily decrease your added fat intake by opting to eat 3 ounces of cheese rather than 4 or by exchanging a fatter meat with a leaner one for one meal, like chicken breast instead of chicken thigh.

Can you see the balancing act and the food choices thing coming into play? This is what takes practice and this is what you'll be doing during your Maintenance phase---eating "balanced" meals throughout the day and exercising.

[Rae-Marie]

Re: Moving Into OWL....(scary)

I think I get it!

I will just have to play around with things. No matter what, I am not eat crap anymore and I workout almost daily...I feel great! (until I put the swimsuit on !)