Preperation for moving into OWL.

[Sumi]

Since I still dont have the book, my only source of information is this site and Atkins.com

I might start on OWL by next week, however, knowing how long it took me to get induction right, I prefer to be a bit well prepared this time, in advance.

Please do correct me if I am wrong, but what I have understood is...

1. At induction now, my fat is 60%, protein 30% and rest carbs about 10% (20g of net carbs)
2. After my induction phase, I start on rung 1 of OWL.
3. I start on adding more vegetables into my diet to a net total of 25g in my first and second OWL week. If I am still losing weight OR body fat, I am doing good.
4. I keep my fat consumed the same as in my induction phase. even though as my net carbs are higher, the total percentage of fat will be a bit lower... say 58%, same goes for protien.. say 28%.
5. Are the any links I can refer that shows any vegetable I MUST NOT eat?
6. After 2 weeks of rung 1 OWL, and I am sucessfully loosing weight OR body fat, I can move to rung 2 OWL.
7. Stay in rung 2 for two weeks, and my fat and protein intake stays same, only its percentage goes down to say...56% and 26%.
8. As long as I am loosing weight OR body fat, I can move forward a rung maybe every 2 weeks right?
9. Where can I find a list of foods to be avoided from each food group as I do each rung? OR where can I find a complete list of foods acceptable on each rung?
10. What if on a certain rung I find I am not loosing either weight or body fat?
11. As I pass each rung, I should be able to determine my ACE as well right?
12. Also I should monitor my weight and changes regularly during each rung right?

Sorry for so many questions, but without the book, I can only ask you guys here. I read the "OWL Carbohydrate Ladder" thread posted by Elleth Faewen, and learnt a lot from that. But I think that list does no include all the items?
Or can I use that list?

Thanks so much all. [/LIST]

[Sumi]

Re: Preperation for moving into OWL.

I took the " OWL Carbohydrate Ladder" and edited to add foods I can access.
Also added the vegetables (as an outside link) that I know and can get here in dubai. In India, some are not available but a lot of other vegetables not at all in the list is available... I think cusine variations. Is there anything I need to take off this list? I have added foods that are easily accessible to me.



The OWL Carbohydrate Ladder

1. Vegetables
   Vegetables list prepared that I know
   
   
2. Dairy
   Fresh cheeses:
   cheddar cheese
   
   Keep portions small for:
   Low-carb ice cream,
   Full cream yogurt
   Full cream milk
   Fat free NesVita Bones milk
   
   
3. Seeds and Nuts
   Almonds
   Peanuts/Natural Peanut Butter
   Coconut
   Pistachios
   
   
4. Berries
   Eat frequently from:
   Strawberries
   
   Eat moderately from higher AGR melons:
   none
   
   
5. Wine and other spirits low in carbs (I drink wine very rarely, and that too in a single small wine glass)
   White Wine (Ginger wine)
   Wincarnis Tonic wine
   
   
6. Legumes
   Lentils
   Kidney Beans
   Hummus
   Chickpeas
   Soy milk, unsweetened
   
   
7. Fruits other than Berries and Melons
   Plums
   Kiwis
   Apples
   Mangoes
   Watermelons
   Pear
   Sweet melon (white inside)
   
   
8. Starchy Vegetables
   Keep all portions small
   Carrots
   Green Peas
   
   Eat rarely:
   Potatoes
   
   
9. Whole Grains
   Keep all portions small and focus on whole, unprocessed grains:
   Quaker Quick Oats
   Wheat Flour
   All-bran cereal flakes
   Corn flakes
   Corn
   Brown / White / Wholegrain bread
   Traditional Indian foods - all white rice based

[Georgiana]

Re: Preperation for moving into OWL.

You do not have to stay at a rung for a week or two. Some rungs can take a week... others can take months. You add a new food not more than three times a week, so if you have a lot of foods you want to test, 1-2 weeks might not be enough.

The amount (in grams) of fat and protein you are eating does not exactly stay the same. It depends on your calories too. If your calories stay the same, then fat should go slightly down, while carbs go up; protein stay the same. To be honest, I never really cared about percentages in OWL... unless I had to troubleshoot.

Are the any links I can refer that shows any vegetable I MUST NOT eat?

During OWL Rung 1, you do not eat any starchy vegetables. You basically eat the same vegetables you have been eating during Induction.

What if on a certain rung I find I am not loosing either weight or body fat?

Maybe you have a food intolerance. Maybe you have found your CCLL. Maybe you need to drink more water. Maybe you are undereating or overeating. Or maybe your body just doesn't like losing weight in February.

As I pass each rung, I should be able to determine my ACE as well right?

First you determine your CCLL (Critical Carbohydrate Level for Losing). The ACE comes a bit later.

Also I should monitor my weight and changes regularly during each rung right?

Yes. But it's not unusual to go for a week or two with no weight loss... even when you have no intolerance to the foods in that rung.

Once you get the book, you might find the Blood Sugar Test in Chapter 12 useful.

But I think that list does no include all the items?

No, that list is not complete. There is no complete list in the book either.

Or can I use that list?

You can certainly use it...

[Georgiana]

Re: Preperation for moving into OWL.

Vegetables
Vegetables list prepared that I know

The Induction Acceptable Foods List at Atkins.com is not correct, nor complete. For example, beets on that list are definitely not appropriate for Induction. Avocados are limited to 1/2 per day and do not count as vegetables (they are fruits after all). Olives are limited to 10-20 per day and don't count as vegetables either (they are also fruits).

This is the correct list, from DANDR 2002: http://www.atkinsdietbulletinboard.c...induction.html

Fat free NesVita Bones milk

Why would you drink fat free milk? More fat generally means less carbs. And you want fat on Atkins.

Wincarnis Tonic wine

Me and alcohol don't really know each other... but make sure this stuff has no sugar added to it.

Brown / White / Wholegrain bread
Traditional Indian foods - all white rice based

I would only eat "white" stuff sparingly... and it's not something I would introduce in OWL.

[Sumi]

Re: Preperation for moving into OWL.

The Induction Acceptable Foods List at Avocados are limited to 1/2 per day and do not count as vegetables (they are fruits after all).

Yes, I did wonder about that too...

This is the correct list, from DANDR 2002: http://www.atkinsdietbulletinboard.c...induction.html

Thankyou I will go through that list tomorrow and see what other vegetables I can use

Why would you drink fat free milk? More fat generally means less carbs. And you want fat on Atkins.

Actually I purchased a small tin of this milk powder, just before I came across Atkins, that was the time when I thought less fat means I will loose some fat. Boy, was I sooo wrong. Anyways, i dont want to waste that small tin... I think it will prepare about 3 litres of milk and once its finished I can go to normal full cream milk. Is that ok?

Me and alcohol don't really know each other... but make sure this stuff has no sugar added to it.

I take wine like 1 -2 times a month and not more. But I shall keep in mind about the sugar. If theres sugar, no wine for me. I am going to miss that.

I would only eat "white" stuff sparingly... and it's not something I would introduce in OWL.

Ok, then rice stays out. Dont really mind that anyways.

[Elizellen]

Re: Preperation for moving into OWL.

Some products in your list where you will need to check labels for ingredients like sugar/glucose/fructose/corn syrup and all the other names for sugar are the cereals.

Most as far as I know are not just 'unprocessed grains' but have sugar etc added In UK the only cereal I have found for my husband that is just grains and no sugar added is Shredded Wheat.

[atkinsgal08]

Re: Preperation for moving into OWL.

>> All-bran cereal flakes>>

I would never eat this ... the All Bran wheat flakes in the US contain sugar and high fructose corn syrup. As does "regular" All Bran.

[Sumi]

Re: Preperation for moving into OWL.

Sorry for being away a long time, but with our trip to India, just around the corner I have been really busy.

I took some time to compile a list of vegetables I would come across while in india. And have put the names in here below and pictures at this link.

English Name
Small Onion
Onion
Tomato
Okra
Eggplant / Brinjal
Drumstick
String Beans
Spinach (red spinach / green spinach)
Cabbage
Pumpkin
Carrot
Cauliflower
Coconut
Lime
Lemon

Potato
Sweet potato
Chinese potato
Yam
Colocasia / Taro / Arbi

Ginger
Turmeric
Green Chilly
Garlic
Mustard seeds
Kashmiri Chilly powder

Ash Gourd/ White Gourd / Winter Melon
Ridge Gourd
Ivy Gourd
Yellow Cucumber
Snake Gourd
Bottle Gourd
Bittergourd / bitter melon

Lentil / Dal
Green Gram Dal
Yellow Split Peas / Pigeon peas
Red Gram Dal
Black Gram Dal / Black Beluga Lentils
Whole Green Gram
Bengal Gran / Chick Peas/ Garbanzo
Horse Gram


I am wondering is there any in this list I should avoid in OWL rung 1. I know I cannot eat carrots and potato right?

Also as regards salad vegetables, the only one I will have access to where I will be staying is Tomato, Onion and Cucumbers ONLY.

[Sumi]

Re: Preperation for moving into OWL.

Potato
Sweet potato
Chinese potato
Yam
Colocasia / Taro / Arbi


Lentil / Dal
Green Gram Dal
Yellow Split Peas / Pigeon peas
Red Gram Dal
Black Gram Dal / Black Beluga Lentils
Whole Green Gram
Bengal Gran / Chick Peas/ Garbanzo
Horse Gram

Oops forgot.. these two sets above belong to 2 different rungs in OWL right? so please ignore that part of my list. Thanks

[Georgiana]

Re: Preperation for moving into OWL.

Potato
Sweet potato
Chinese potato
Yam
Colocasia / Taro / Arbi

These are all starchy vegetables and come in OWL Rung 8.

Coconut

Is not a vegetable. It comes in OWL Rung 3 (nuts & seeds).

Lime
Lemon

Fruits (OWL Rung 7), not vegetables. 2-3 tbsp of lime or lemon juice (fresh juice, not the stuff with sugar added) are allowed during Induction.

Lentil / Dal
Green Gram Dal
Yellow Split Peas / Pigeon peas
Red Gram Dal
Black Gram Dal / Black Beluga Lentils
Whole Green Gram
Bengal Gran / Chick Peas/ Garbanzo
Horse Gram

These are legumes. They come only in OWL Rung 6.

I cannot eat carrots and potato right?

Yep. Both are starchy vegetables.

[Georgiana]

Re: Preperation for moving into OWL.

Oops forgot.. these two sets above belong to 2 different rungs in OWL right? so please ignore that part of my list. Thanks

We cross-posted.

[Sumi]

Re: Preperation for moving into OWL.

Thankyou Georgiana

LOL, yes we cross-posted. I was just checking the OWL rungs when I realised that potato family and lentil family are much later.

Thankyou for the tips, as regards coconut, thats the hardest.... in Kerala, almost every other vegetable dish is prepared with grated coconut or coconut milk or coconut pieces. But I shall try to stick to coconut 'less' vegetables as much as I can.

We are a coconut state you see... "Kerala" actually means "land of coconuts" LOL, even though we call Kerala as 'God's own country'.

So I am going to be bumping into a LOT of coconuts while I am there.

Now I know I can eat all vegetables I am going to find commonly there, except most Tubers (potato family and related) and most legumes, carrot and the coconut.