Climbing the ladder and finding CCLL

**not2late** · May 7, 2008, 11:25 AM

Re: Climbing the ladder and finding CCLL

Originally posted by amwin12

I have read Atkins 2002 front and back and thought I hadgrasp the strategy of climbing the OWL ladder and finding my CCLL.

I was on another board and saw someone post something that I have been struggling with also. Actually climbing the ladders and going through the phases.

I don't eat the same amount of carbs everyday so how will I reach their CCLL?

Some days I eat 15 another day may be 25 and another 30-35, okay if I climb the ladder, I may not want to eat something from each rung every week so once again my daily intake may vary making me wonder how will I find out my CCLL.

Right now I pretty much eat what I am in the mood for on the allowed list.
If I want an oz of nuts today and 1 cup of veggies I will eat it and my carb total with just those two = 10 carbs, 2 oz of cheese = 2 g the rest protein and fat. Total carb count for the day 12 but yet I have eaten something off the OWL list. Am I confusing myself unnecessarily does anyone have an answer?

Example 2 day meal plan

Day 1

B- 2 egg omlette, 2 slices of bacon = 2g

L- homemade tuna salad (egg in tuna) = 1g

D- chicken breast 2 cups of veggie from OWL list = 10 carbs

S - 1 oz of nuts = 5 g

Okay total carb (just estimating) = 18 g of carbs this is including allowed OWL food

Day 2

B- boiled egg, 3 sausage links = 1 g

L- 2 cups of lettuce, grilled chicken, oz of cheese, blue cheese dressing = 5 g

D- salmon, 1 cup of allowed veggie from OWL = 5 g

S- strawberries, 2 oz of heavy cream = 7g

total = 18 still eating from OWL

So my confusion is for two days the total carb count was 18 g BUT............ the person is not starving eating until full and eating from different rungs of OWL.

FOr those who have climb the ladder and found their CCLL please explain to me and others who are just as confused how do you do it? TIA

First of all you need to eat a consistent amount of carbs daily. So if you are just coming from Induction and your carbs are 15 net carbs daily, for Rung 1 you add 5 net carbs of any Induction veggie.

In the two example menues you posted, there aren't enough vegetables. Remember during Induction, you ate 3 cups of vegetables from the Induction lists. You continue to eat those 3 cups of vegetables throughout your Atkins. Moreover, there are 54 vegetables to choose from the Induction list, so if a person is limiting themselves to lettuce they are cheating themselves of healthy carbs and the vitamins, minerals and fiber the other 53 vegetables have.

Moreover in the menues you posted, you're basically swapping the Induction veggie carbs for the OWL foods----that's not how you do OWL.

So a Rung 1 menu would look something more like this:

Breakfast:
2 eggs
1/2 cup mushrooms
1 ounce cheddar cheese

Lunch
2 chicken legs
1/2 cup radish
1/2 cup cucumber
1/2 cup tomato
1/2 cup lettuce
2 ounces blue cheese

Dinner
1 pork chop
5 net carbs cauliflower
1/2 cup green beans
1 ounce Brie cheese

Induction "salad list" vegetables:
1/2 cup mushrooms
1/2 cup radish
1/2 cup cucumber
1/2 cup lettuce
2 cups total "salad" list vegetables

Induction "other list" vegetables:
1/2 cup tomato
1/2 cup green beans
1 cup total "other" list vegetables

Total Induction vegetables = 3 cups

OWL Rung 1 vegetable = 5 net carbs cauliflower

An OWL Rung 2 menu would look like this:

Breakfast:
2 eggs
1/2 cup mushrooms
1 ounce cheddar cheese

Lunch
2 chicken legs
1/2 cup radish
1/2 cup cucumber
1/2 cup tomato
1/2 cup lettuce
2 ounces blue cheese

Dinner
1 pork chop
5 net carbs cauliflower1/2 cup green beans
5 net carbs ricotta cheese
1 packet Splenda

Rung 2 dairy = 5 net carbs ricotta cheese

**amwin12** · May 7, 2008, 01:27 PM

Re: Climbing the ladder and finding CCLL

Megs this is for you ..................

Thank you so much even though I have read the book I kept wondering how in the worls am I going to add the OWL food it just seem like ALOT!! which in a way is good but if you're not hungry it seems like alot.

Thank you again for breaking it down!

**not2late** · May 8, 2008, 10:51 AM

Re: Climbing the ladder and finding CCLL

Generally the higher the rung, the smaller the portion of food is equal to 5 net carbs. For example, you need to eat about 10-15 cups of lettuce to equal 5 net carbs, but you need to eat only 1-2 tablespoons of oatmeal for 5 net carbs.

That's why during OWL and Pre-Maintenance, it's important to start eating the foods that give you the most fiber and the most nutrients per net carb. Eating lettuce is okay, but if you eat 3 cups of lettuce, will you still have room for 5 net carbs of green beans (about 3/4 cup) or 5 net carbs of strawberries (about 1/2 cup) or 5 net carbs of ricotta cheese (about 1/2 cup)? Most likely no. So you are only cheating yourself of nourishment if you do that.

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Climbing the ladder and finding CCLL

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