OWL Power of 5 - 5 net gram foods

[loonatika]

Please note that this list is under construction - If you have a request - please let us know in this thread

Vegetables
RAW:
13 cups Lettuce (shredded)
49 cups Spinach (about 0.2 net carbohydrates per cup)
4 cups Turnip Greens
2 1/4 cups Cucumber
3/4 cup Sweet green/red pepper
1 cup Cherry tomato
3/4 cup Tomato
2 1/2 cup Mushrooms
7 medium Green onions
1 1/4 California Avocado (black skin)
3/4 Florida Avocado (green skin)
COOKED:
2 3/4 cups Spinach (from canned)
3 1/2 cups Turnip Greens
1 cup Turnip
1 1/2 cups or 12 medium Asparagus Spears
1 cup Yellow Summer Squash (fresh)
1 3/4 cups Broccoli (chopped)
2/3 cup Spaghetti Squash
2 3/4 cups Cauliflower (chopped)
3/4 cup Green or Red Peppers
1/2 cup Tomato (from fresh)
1/2 cup Brussels Sprouts (from fresh)
1/4 cup Onions
1 1/2 cups Cabbage (from fresh)
1/3 cup Celeriac (Cooked)
1/4 cup Leeks (Cooked)

Dairy
3/5 cup or 5 slices Hard cheese (Cheddar, Provolone, Swiss, Mozzarella etc.)
2 cups Goat cheese (Crumbled)
1 cup Fresh cheese (Cottage, Farmer's, Pots)
1/2 cup Ricotta
4/5 cup Cream cheese
3/4 cup Heavy cream (Fluid)
4 1/2 oz Light cream (Fluid)
3 3/4 oz Half-and-Half (Fluid)
1 1/2 cup Heavy cream (Whipped, Unsweetened)
1 1/3 cup Light cream (Whipped, Unsweetened)
2/3 cup Cream (Whipped, pressurized container)
1/2 cup Sour cream

Seeds and Nuts
3 3/4 oz Macadamias (Dry Roasted)
2 1/4 oz Almonds (Dry Roasted)
1/4 cup Peanuts (Dry Roasted)
2 tbsp Peanut Butter (Natural, no sugar added)
1 cup Coconut meat (Fresh, shredded)
2/3 cup Coconut milk (liquid expressed from grated coconut meat, water added)
1/4 cup Sunflower seeds (Hulled)
2 1/4 oz Sunflower seeds (With hulls)
3/4 cup Walnuts (Shelled)
1/2 cup Pistachios (Roasted)
4 1/2 oz Pecans (Dry roasted)
Note: While the above lists the 5 net carb amounts for these items in the "Power of Five" section of Chapter 14 ( DANDR 2002), Dr. Atkins specifies these nuts/seeds are added in 1 ounce amounts (almonds, walnuts, macadamias, pecans, hulled sunflower seeds, roasted shelled peanuts). The exception is cashews which are limited to 1/2 ounce.)

Berries
3/4 cup or 9 medium Strawberries (Raw, 1 to 1 1/4 inch diameter)
1/3 cup or 32 berries Blueberries (Raw)
1/2 cup Blackberries (Raw)
3/4 cup or 55 berries Raspberries (Raw)
1/2 cup Gooseberries (Raw)
1/2 cup Cantaloupe (Raw)
1/3 cup Honeydew (Raw)

Alcohol
Bourbon - 0g
Brandy - 0g
Gin - 0g
Rum - 0g
Tequila - 0g
Vermouth, Dry - 1.4g
Vermouth, Sweet - 4.5g
Vodka - 0g
Whiskey - 0g
Wine, Red (4oz) - 2.0g
Wine, White (4oz) - 0.9g


Legumes
0.075 cup Cranberry Beans (Raw)
0.15 cup Chili beans, barbecue beans, ranch style beans or Mexican- style beans (Raw)
1/5 cup Fava Beans (Cooked, unmashed)
1/5 cup Lima Beans (Cooked)
1/5 cup Red Kidney Beans (Cooked)
3/4 cup Soy Beans (Cooked)
0.15 cup White Beans (Cooked)

Fruits other than berries
(All raw)
2 slices Apple
1 1/2 Apricots
5 Cherries (sweet)
5 Grapes (with seeds)
1/2 Kiwifruit
1/5 cup Mango (sliced)
1/3 Nectarine
1/2 Papaya (small)
1 1/2 Passionfruit
1/2 Peach (medium size)
1/4 Pear (medium size)
1/4 Persimmon
1/2 slice Pineapple
1/2 Plum
3/4 Cup Rhubarb (cooked, unsweetened)
4 Tamarinds
1/2 cup Watermelon (Raw)

Starchy Vegetables
2/3 cup Carrots (Raw)
1/2 cup Carrots (Cooked, fresh)
1/3 cup Peas (Cooked, frozen)
1 Parsnip (Cooked, small)
4 French Fries (Cooked, straight cut)
0.15 cup Potato (Cooked)
1/5 cup Sweet Potato (Cooked)

Whole Grains
1 1/2 tablespoons Oat Bran
2 tablespoons Wheat Germ (Toasted)
1/4 cup Oat Meal (Cooked)
1/2 slice Wholegrain Bread
1/4 ear Corn (Cooked, fresh)

[Bikini Bound]

Hi, just wondering if you can add in turnip?

[loonatika]

Done

[2big4mysize]

there is a problem with this as the power of 5 was based on Dr Atkins beliefs about what was 5 grams of carbs and not what actually meausres out to 5 net grams of carbs. If you look in your DANDR in the chapter on carbohydrates the section on nuts and seeds you will see he says on page 86 of DANDR 2002 that 1 ounce of nuts and seeds containes roughly 5 grams of carbs. if you want your Atkins OWL rung 5 to be as smooth for your weight loss as he did you will use 1 ounce of nuts and seeds as your 5 grams regardless of what any carb chart says as the total cals in the real world 5 net carbs of nuts is much higher then what the good doc was expecting us to consume too. Ater you have done your time with just the one ounce if your metabolism and you want more you can do an additional rung 3 addition andadd another ounce or nets.

[Heidi3]

Thank you for doing this this list is awesome :hug

[mjett37]

power of 5

iam confused by this list iam on owl rung veggies and from my understanding do I add 5 carbs of veggies to the 20 i was eating in induction or do i look for my average of carbs that i was doing in induction and add from there; say i was averaging 7% carbs daily or between 14-18 carbs how much more do I add in veggies

[loonatika]

Go by how many carbs you were eating in induction - so if you say it was 18g/day then add in another 5 net grams to bring it up to 23g/day.

[mjett37]

Carrots

Hi Can carrots be added as extra veggies on the veggie rung?? I see it on the Starchy rung, and also I have never drank alcohol so can I skip that rung and one more question before I go on the Dairy rung does this mean you can eat cereal or only eat what's on the rung. urplequ:

[kpoll19]

Re: OWL Power of 5 - 5 net gram foods

Dairy
3/5 cup or 5 slices Hard cheese (Cheddar, Provolone, Swiss, Mozzarella etc.)
2 cups Goat cheese (Crumbled)
1 cup Fresh cheese (Cottage, Farmer’s, Pots)
1/2 cup Ricotta
4/5 cup Cream cheese
3/4 cup Heavy cream (Fluid)
4 1/2 oz Light cream (Fluid)
3 3/4 oz Half-and-Half (Fluid)
1 1/2 cup Heavy cream (Whipped, Unsweetened)
1 1/3 cup Light cream (Whipped, Unsweetened)
2/3 cup Cream (Whipped, pressurized container)
1/2 cup Sour cream

I am in extended induction and am looking into moving into OWL. My question is this - in the dairy rung I am already eating cream cheese, sour cream, heavy and light cream in the induction phase. Does this mean I can have for example 4/5 cup cream cheese in addition to the 2-4 oz of cheese I normally have during induction?? I was also under the impression that yogurt was on the dairy rung?

Thanks in advance for the help.

Kelly

[america57]

Re: OWL Power of 5 - 5 net gram foods

This is great, thanks for doing it! Makes things less confusing!

[2big4mysize]

Re: OWL Power of 5 - 5 net gram foods

you keep everything you got in induction as acceptable foods and amounts. think of it was the foundation for your house of Atkins. now in OWL you are going the framing with the new food rungs.

remeber Dr Atkins viewed cheese as one carb one ounce so for the prograsm to work you need to view it the same way just like he wrote one ounce of nuts was 5 net carbs even though we all know from the books, packages and charts it isn't.
freash dairy is the rung and you can add the yogurt t here if your body can habdle it if not wait for premaintenznce and try again.

Happy OWling.

[kpoll19]

Re: OWL Power of 5 - 5 net gram foods

Thank you so much for the info. Congrats on your amazing weight loss. I wanna be you!!!

[gracenote]

Re: OWL Power of 5 - 5 net gram foods

I have a request. I am intolerant of dairy, perhaps even allergic to it. So instead of using cream I like to use coconut milk. Could you include coconut milk in the list?

Also, does it belong in the nuts-&-seeds category?

- G.

[Elleth Faewen]

Re: OWL Power of 5 - 5 net gram foods

Coconut Milk is in the nuts-&-seeds category. I will add it to the list.

[not2late]

Re: OWL Power of 5 - 5 net gram foods

just remember this list is by no means inclusive of all the OWL foods you can eat on a given rung. Nor does it mean you have to eat these foods during the Rung either.

There are a number of websites with nutritional info in addition to fitday.com. Here are two others that I use:

USDA Nutrient Database
http://www.nal.usda.gov/fnic/foodcomp/search/

Calorie King

http://www.calorieking.com

If you like books, I like The Complete Book of Food Counts by Corrine T. Netzer.