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***Emma*** · January 27, 2008, 06:15 AM

Re: 1st day OWL. Please check menu.

You're adding 5 net carbs of veggies to your induction menu.

that doesnt mean you'll be eating 25 net carbs, just 5 on top of what you've been having veggie-wise.

does that make sense? it looks to me like you're trying to get up to 25 net carbs and thats not the case, you're just adding 5 to whatever you had..

for example if on induction you had - throughout the day

1 cup lettuce
1 cup mushrooms
1 cup brocolli

on OWL, where you are, we can add one of the below - these measurements are for 5 net carbs.

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)

**PeachyQ** · January 27, 2008, 06:23 AM

Re: 1st day OWL. Please check menu.

Oh boy, then I am confused. I count my carbs of everything to the . every day. I have been eating 20 grams or less of carbs per day "combined". That 20 grams includes any cream I would have, any cheese, dressings etc, not just veggies.

I am not sure what you mean now? Don't I just add 5 net grams of veggies to my menu so that I am eating 25 grams per day now?

**Laurenfra** · January 27, 2008, 06:29 AM

Re: 1st day OWL. Please check menu.

You need to eat what ever you were before + 5 more grams of vegi carbs So if you were at 20 then 25. If you were at 15 then 20.

***Emma*** · January 27, 2008, 06:32 AM

Re: 1st day OWL. Please check menu.

You're right you DO count your carbs for everything, but on OWL the cream/eggs/dressings doesnt change, we only look at what we're adding, in this instance, veggies!

I think i'm confusing the situation here and its pretty hard to explain, let me do it like this...

On induction - veggie wise, I ate,

1 cup of shredded lettuce
1 cup of mushrooms
1 cup of cauliflower

On OWL, i ate the above but i then added 2/3 cup of spaghetti squash as that would be 5 net carbs of veggies.

the way you're counting could cause problems as we'd be getting extra carbs from eggs/cream etc etc when we want them from veggies, veggies are good for you...
your dressing/cream/eggs carb count does not change from induction, you do not get to eat anymore just because you're allowed 5 extra net carbs, those net carbs are for veggies ONLY.

does that make more sense? if not, please say so, maybe if you show me one of your induction menu's i could show you how to edit it for rung one?

**PeachyQ** · January 27, 2008, 06:49 AM

Re: 1st day OWL. Please check menu.

Thanks for explaining. I think I get ya. My normal carb count from cream,eggs, cheese and dressing are the same as what i was eating on induction.

at every meal, I had either 1 oz of cheese OR 1 oz of dressing and I have no more then 3 tbsps of cream in no more then 3 cups of coffee. So that hasn't changed since induction. ( this part is okay to have eaten right?).

All other carbs were counted from veggies.

My question is......on OWL we would typically find ourselves at 25 grams of carbs right?......and that extra 5 can ONLY come from veggies?

This menu here, is actually my first OWL RUNG 1 menu.

I won't add any more cream, eggs, dressing in my menu then I have now. I probably will never do that since this is just perfect for me anyways.

If I am below 25 grams carbs on RUNG 1 because of veggie choices that is okay right, so long as I have actually added 5 net carbs of just veggies to my daily menu (from the norm on induction)?

Am I on Track now?

**PeachyQ** · January 27, 2008, 06:53 AM

Re: 1st day OWL. Please check menu.

Originally posted by Laurenfra

You need to eat what ever you were before + 5 more grams of vegi carbs So if you were at 20 then 25. If you were at 15 then 20.

Okay that makes sense. I was usually anywhere from 15-20 grams daily. My husband actually asked this question last night saying it didn't make any sense to just jump to 25 if he was averaging 15net carbs per day.

His carbs wee always lower because he never used any cream and sweatners. I have 3 TBSP of cream per day and 3 Sweatners which accounts for 6 grams of carbs. He was always 6 grams UNDER me in carbs per day.

Does anyone else hold the Atkins book under their armpit when they are at home? ROFL.!!

***Emma*** · January 27, 2008, 06:56 AM

Re: 1st day OWL. Please check menu.

Well, I only ate about 14 net carbs on induction, pretty much all from veggies, i dont do sweetners, i didnt do cream, i dont do caffeine...

it just seems to me that you have more veggies than induction allowed on that menu and you were trying to add more,

1/4 cup of red pepper
1 cup of spinach
1/2 tomatoe
1/4 cup peppers
1/2 cup califlower
1/2 cup of mushrooms
1/2 cup of green and yellow beans
1 cup of spinach

Thats WAY more than what is allowed on induction, and what are green and yellow beans? they dont sound very legal.

**PeachyQ** · January 27, 2008, 07:11 AM

Re: 1st day OWL. Please check menu.

Oh, maybe I am eating more?. If you look at the menu and see the carb count of each of those measures. Now, I take my carb counts from the Atkins carb counter. It says 1/2 cup of red peppers = 3.3 grams of net carbs. So that is what I do with the various veggies is select then look at the back to measure out the carb count. This is where I count my veggies and also include any creams, dressings to ensure I stay under 20grams net carbs on Induction.

Emma, out of curiostiy, did you measure your carb count from creating 3 cups of veggies and not counting the individual carb count and amounts of each veggie chosen? Maybe this is where I am confused.

My veggie amounts no matter what their carb intake is.......should equal NO MORE THEN 3 CUPS. I am NOT utilizing the 3 cup measure, i am just choosing veggies and making sure they do not take me over 20grams of carbs!

During induction I just measured 3 cups. May be this is why I have a stall right now. No change in weight in almost 2 weeks :-(

I appreciate your help Emma.......I'll get this right!

***Emma*** · January 27, 2008, 07:20 AM

Re: 1st day OWL. Please check menu.

Yep, by the cup... you had like.. 5 or so cups on that menu up there, its a max of THREE now that could be 3 salad cups or 2 salad cups and one "other"...

spinach is a "other" veggie, however if you eat it raw i would class that as a salad veggie... so no biggie, but still, your allowance is way over...

you stuck to the 3 cup list on induction right? so you already added more veggies even though you were under the 20 net carbs, youve added more, you probably added OWL way earlier than you think!

still intrigued on your "beans" what are they?

a stall is only a stall after 4 weeks of no loss on the scales and no inch loss, you are measuring right?? youve got about the same distance to go as i do, 15 ish pounds, it comes off slower now, and youve got all those rungs to get in, dont expect to be losing something weekly, it very rarely happens!!

**PeachyQ** · January 27, 2008, 07:40 AM

Re: 1st day OWL. Please check menu.

ROFL OMG!
On the first 2 weeks of induction I did eat from a measure of 3 cups. What I did was take a chosen veggie, measure it so that I could get a carb count on that paticular veggie, write it down ( say 1/2 cup of mushrooms = 1.0 gram), then I pour that veggie is my 3 cup measure. Grab the next veggie, measure it seperately to get that carb count, ( say it was 1.0 gram), then pour that veggie into my 3 cup measure and so on until I had 3 cups of salad veggies and then I had a carb count FOR THAT 3 CUPS. ( is that right?).

AFter my 2 weeks, I just started picking veggies, measuring that veggie and counting the carb. I would start to take my normal daily foods and just make sure nothing brought me over 20grams of carbs. Basically I stopped pouring my veggies into a 3 measure cup. ( why i did that , I don't know!!), I guess I was feeling confident that so long as I stayed under 20grams of carbs between veggies, cream, eggs, and dressings...........that I was still on Induction LOL>

Arggggggggg

So I've been doing this for about 2 weeks now. Which means I've probablly been eating MORE veggie carbs then I should which again, explains why I just hit a brick wall. It seems like i was losing sooo quickly and steady and then POW hit a brick wall. I realize things will slow down but I can tell my body isn't reacting and no, no measurements on my body have changed much at all in 2 weeks. I feel worse actually, bloated etc. Now mind you in a few days I' will be in TOM, and I haven't always been 100 % in the water getting into me.

The important thing Is I know where I am going wrong THANKS TO YOU!

So, what I am going to do is go BACK to induction for a week, just to put me back on track and then go right into OWL RUNG 1. I NEED to do this perfectly to feel like i've succeeded. Lets' see what 1 week of perfect induction does for me and then i'll move right into OWL RUNG 1

----------
Beans are not on the induction list of acceptable veggies and never ate them before. I was going to add beans ( wax string beans, green and yellow) as my 5 net carbs for OWL.

Okay, I'll revamp my food based on proper measures and lets see how they compare !!

**PeachyQ** · January 27, 2008, 07:41 AM

Re: 1st day OWL. Please check menu.

...........BIG QUESTION.

Does 1 cup of "mixed spring greens" ( various types of deep green lettuces that comes in a bag) count as 1 cup of veggies????? Do we count lettuce as 1 cup of our allowance???

***Emma*** · January 27, 2008, 07:45 AM

Re: 1st day OWL. Please check menu.

I dont think you should change anything... except removing the beans, seriously...

Looks like you're already at rung one and i would stay there for another week...

I input your foods into my fitday to see how it all came out, it looked pretty good for a rung one menu, without adding the squash you wanted to add... you were at around 1350 in calories, whats your BMR? what exercise are you doing?

**PeachyQ** · January 27, 2008, 09:09 AM

Re: 1st day OWL. Please check menu.

Emma, here's what I did.

I have a 3 cup measure.

3/4 Cup of chopped green and red pepper = 3.4 grams
1/2 Cup ( about 3 Mushrooms) Mushrooms = 1.0 gram
6 Radishes = .5 grams

This amount veggies chopped in the measure cup brings me to 2 cups.
Add 1 cup of lettuce ( mixed greens ) Variety of leafy green lettuces brings me to 3 cups.

This amount of veggies is my total daily ration between all 3 meals.

Total carbs for this 3 cup measure = 5 grams of veggies.

Now for breakfast I had:

Veggie Quiche

2 Eggs and 1 Ounce ( TBSP ) of Cream Cheese Whisked
Handful of veggies from my 3 cup measure
1 oz of no carb chedder cheese (can you believe there is such a thing?)
( no hidden sugars)

Microwaved to make nice Quiche.

1 Coffee - 1 TBSP Cream ( I use the 1 serving cream containers)
1 Splenda

On fitday, I added it all up including my 3 cup veggies for the day and so far, including the 3 cup veggies to consume over the day I am up to 10 carbs for the day.

Lunch

I'll have Chicken and Steak Sauteed in Butter on the Grill
My 1 cup of lettuce and veggies from my 3 cup measure
1 TBSP of Ceasar Dressing ( 1 gram carb)

Dinner

Ground Turkey Sauteed until brown and chunky.
The rest of my veggies left over from my 3 cup measure mixed in.
1 TBSP of Creamy Ceaser Dressing to make it saucy. (1 gram Carb)

I'll probably have 2 more cups of coffee today with 1 sweater and 1 cream

My cream is no more then 3 servings ( as per the book) and my sweatner is no more then 3 as per the book.

My total Carbs today will be: 16 carbs in total.

That sounds better right for an INduction menu??

I think what I'll do Emma, is inductionize LOL myself for 3-5 days again to get back on track and then move into RUNG 1. When I do that I'll be sure to ask about the extra 5grams Veggies before I do it.

In retrospect compared to the 3 cups I have now, it's almost like your doubling your veggies then?. If what I had today = 5grams, then to add 5 grams, I could litterly add another 3 cup serving as per today's example???
( If i was to choose the same veggies that is)

Seems like ALOT! LOL.

***Emma*** · January 27, 2008, 09:14 AM

Re: 1st day OWL. Please check menu.

well yes, it seems a lot, but if you choose something that isnt a "salad" veggie, its not going to, look back at my first post and see the list for measurements of 5 net carbs...

Dr A said we should try and get 12-15 carbs in induction from veggies, so you aint very close, you could do with picking a higher carbed veggie off the "other" list so that it bumps your carb count up some what, therefore having 2 cups of salad veggies and one cup of other veggies, that should boost you up some what.

You only need to inductionise (good word!!) yourself if you're out of ketosis, which i very much doubt you are!

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1st day OWL. Please check menu.

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