OWL Rung 2 - What to add?

[PolarBearKing]

I am doing well, feeling well and have stayed pretty strict with my diet. I am plannig on moving to OWL Rung 2 next week if everything keeps doing good.

I know it's the dairy rung, but not exactly sure what I should add. I was planning on adding decaf coffee (because I'll add cream to it) which I have avoided. I will also add a couple of packets of Splenda to it (because that's how I like it) and only have one large cup a day.

So far I have avoided soda's too, doubt that'll change much until I get to Rung 5.

I already max my cheese allowance out (4 oz/day). Can (or should I) add more?

What else can I do? I'm not much of a dairy person, unless you count a scoop of ice cream on top of a warm brownie...which obviously isn't gonna happen.

[not2late]

Re: OWL Rung 2 - What to add?

The dairy rung of OWL includes more of the aged cheese you had during Induction, fresh cheeses (cottage cheese, mascarpone cheese, ricotta cheese, the fresh goat/sheep/cow/buffalo cheeses like chevre, fresh mozarrella, etc., ), heavy cream and some other dairy products.

Be aware that the sweetener allotment remains as 3 servings per day during OWL, Pre-Maintenance and Maintenance. Elleth and I both looked through the book some years ago and found nothing to indicate that we are allowed more than 3 servings after Induction phase.

[PolarBearKing]

Re: OWL Rung 2 - What to add?

Thanks Megs.

I've avoided sweetners & cream (except for once w/herbal tea and it didn't do it form me). So it looks like Rung 2 for me will pretty much be my (decaf) coffee.

Is it still just 4 carbs of cheese a day - just different varieties? Or does the amount allowed go up to?

[2big4mysize]

Re: OWL Rung 2 - What to add?

if you can tolerate it the amount goes up.

that said remeber Dr Atkins counted aged cheese as one gram of carb per ounce so we should too if we want his results for us. Yep I know fitday says aged cheddar has less then .3 grams per ounce so 5 would be a heck of a lot but remember atkins results for folk who follow Dr Atkisn math.


You can add back some yogurt if you want, some kefir, even some milk whatever in the fresh dairy dept your body will tolerate and you want.

[PolarBearKing]

Re: OWL Rung 2 - What to add?

Thanks 2Big.

I am keeping my cheese intake under 4oz, although initially I was close. Now that I've increased my veggie intake I've noticed a significant decrease in the amount of cheese I'm eating. Go figure.

I think I'll wait for Rung 4 (Berries) to add yogurt. Just eating plain yogert doesn't sound very appetizing. Never been a big fan of the yogurt sauces in Greek/Persian food either.

Had to look up Kefir. Here's wikipedia's response for others that didn't know what it was either.

Kefir (alternately kefīrs, keefir, kephir, kewra, talai, mudu kekiya, milkkefir, búlgaros), purportedly from either the Turkish "keyif" (joy/pleasure) or from the Persian "kef" (foam) and "shir" (milk), is a fermented milk drink that originated with shepherds of the Caucasus region, who discovered that fresh milk carried in leather pouches would occasionally ferment into an effervescent beverage. It is prepared by inoculating cow, goat, or sheep's milk with kefir grains. Traditional kefir was made in skin bags that were hung near a doorway; the bag would be knocked by anyone passing through the doorway to help keep the milk and kefir grains well mixed

[Elizellen]

Re: OWL Rung 2 - What to add?

I like plain greek yogurt as a sauce for spicy meats!

[not2late]

Re: OWL Rung 2 - What to add?

I use plain yogurt for marinades. It tenderizes meat nicely. Or as a sour cream substitute and like Eliz said, you can use it in sauces for meats.

[atkinsgal08]

Re: OWL Rung 2 - What to add?

Plain, unsweetened yogurt also goes nicely in mashed cauliflower.

[PolarBearKing]

Re: OWL Rung 2 - What to add?

Plain, unsweetened yogurt also goes nicely in mashed cauliflower.

Would you do this instead of sour cream because you want to lower your fat intake and increase your carbs? Or is it just for flavor reasons?

[atkinsgal08]

Re: OWL Rung 2 - What to add?

>>Would you do this instead of sour cream because you want to lower your fat intake and increase your carbs? Or is it just for flavor reasons?>>

Just for flavor.

[mizski]

Re: OWL Rung 2 - What to add?

Would you do this instead of sour cream because you want to lower your fat intake and increase your carbs? Or is it just for flavor reasons?

I like using plain Greek yogurt instead of sour cream because of the beneficial active cultures that yogurt has. It does go wonderful with berries but before I was on the berry rung, I made it into a dip for raw veggies.

Greek yogurt and cottage cheese are the dairy items I have most often. I use the soft cheeses mostly in recipes and sometimes have a small glass of milk or use more cream than allowed in Induction so I can have cream soups/chowders.

[PolarBearKing]

Re: OWL Rung 2 - What to add?

>>Would you do this instead of sour cream because you want to lower your fat intake and increase your carbs? Or is it just for flavor reasons?>>

Just for flavor.

Copy that...Sour cream it is (for me).

I'll have to give Greek Yogurt a try again. Who knows, maybe I lke it. I've dramatically increased the variety of my veggies in the last month.

I suppose a touch of cottage cheese here and there might be alright too. I usually have it with fruit, but I remember my father sprinkling salt & pepper on his.

[mizski]

Re: OWL Rung 2 - What to add?

I'll have to give Greek Yogurt a try again. Who knows, maybe I lke it. I've dramatically increased the variety of my veggies in the last month.

Remember to get the full fat version of Greek yogurt, not LF or heaven forbid, FF. OMG, the FF tastes dreadful. FAGE makes a great one and Trader Joe's has a good one under their own TJs name.

I suppose a touch of cottage cheese here and there might be alright too. I usually have it with fruit, but I remember my father sprinkling salt & pepper on his.

I sometimes have some cottage cheese with a sprinkling of cinnamon for breakfast. Other times it's nice with some fried peppers (I like red bell) mixed in or as a filling for an omelet. Just make the regular egg "pattie," spoon some cottage cheese on one half and flip the other half over it. Plate and serve with a dollop of sour cream. Tastes similar to a cheese blintz.

[2big4mysize]

Re: OWL Rung 2 - What to add?

oh and now you can do CLeo's cauliflower noodle lasgna if you like italian food. ricotta is now legal for you if you can handle it. not2late had a post about how to make your own too so you can always have some fresh on had.

[JaxMama]

Re: OWL Rung 2 - What to add?

Polar-I have a question on your board, hope you don't mind.

I searched at 2 grocery stores today for plain high fat yogurt and found them to be high in carbs...is there a certain brand out there I should be looking for?