|07-21-2014, 06:50 AM||#1|
Junior LCF Member
What are the "rungs" of OWL ?
Has Atkins really talked anything about the so called "rungs"" of OWL in any of his books ? I mean I read both DADR and DANDR ( not sure what edition ) and I can´t remeber reading about the "rungs" of OWL in any of these books.
|07-22-2014, 05:28 AM||#2|
Join Date: Dec 2009
Stats: lost 130 lb so far, and miles to go before I sleep
WOE: low carb controlled calorie
Start Date: June, 2009
it's that list of adding foods back in slowly. if I recall right, it starts with nuts and ends with grains. along the way you have starchier vegetables, fruits, etc. It's in the books, it might not be directed labeled "rungs" for you though.
|07-22-2014, 06:32 AM||#3|
Senior LCF Member
Join Date: Sep 2009
This explains the Carb Ladder. It's from the Akins site.
The Carbohydrate Ladder
As you move beyond Phase 1, Induction, the carb ladder assists you in two ways. First, it provides a logical progression with which to add carbohydrate foods once you move beyond the basic foods you can consume in Induction. Secondly, it prioritizes their amount and frequency. On the lower rungs are the foods you should be eating most often. On the top rungs are the foods, that—even in Lifetime Maintenance—will put in an appearance only occasionally, rarely, or never, depending upon your tolerance for carbs.
Phase 1, Induction:
Rung 1: Foundation vegetables: leafy greens and other low-carb vegetables
Rung 2: Dairy foods high in fat and low in carbs: cream, sour cream, and most hard cheeses
Phase 2, Ongoing Weight Loss:
Rung 3: Nuts and seeds (but not chestnuts)
Rung 4: Berries, cherries, and melon (but not watermelon)
Rung 5: Whole milk yogurt and fresh cheeses, such as cottage cheese and ricotta
Rung 6: Legumes, including chickpeas, lentils, and the like.
Rung 7: Tomato and vegetable juice “cocktail” (plus more lemon and lime juice)
Phases 3 and 4, Pre-Maintenance and Lifetime Maintenance:
Rung 8: Other fruits (but not fruit juices or dried fruits)
Rung 9: Higher-carb vegetables, such as winter squash, carrots, and peas
Rung 10: Whole grains
How to Reintroduce Certain Foods
There are five important points to understand as you begin to reintroduce foods in OWL.
1. Count your carbs. If you’ve been estimating grams of Net Carbs [link] in Induction, now is the time to start counting them.
2. One at a time. Add only one new food within a rung each day or several days. That way, if a food reawakens cravings or uncontrollable hunger, causes gastric distress or stalls or reverses weight loss, you can easily identify it—and back off for the time being. So, for example, at rung 4 you might start with a small portion of blueberries. Assuming no problems, move on to strawberries a couple of days later. In OWL, most people can also consume additional low-carb specialty foods beyond those suitable for Induction. Again, try them one at a time to assess any reactions.
3. More variety, not more food. You’re increasing your range of foods but not the amount of food that you’re eating day to day by very much. As you continue to add small amounts of carbohydrate foods, you don’t have to do anything other than make sure you’re not overdoing your protein intake (typically 4–6 ounces at each meal). Let your appetite be your guide. Stay hydrated, and the moment you feel you’ve had enough, stop eating.
4. Stay with foundation vegetables. As you add new foods, you’ll substitute some of them for other carb foods you’re already eating, but not your 12 to 15 grams of Net Carbs from foundation vegetables. For example, you can now have cottage cheese in lieu of some of the hard cheese you’ve been eating in Induction. Instead of an afternoon snack of green olives, you might switch off with macadamias. You’ll still be eating those Induction-friendly foods, but you can branch out a bit. As long as you’re tracking your carb intake, eating the recommended amount of vegetables, and feeling full but not stuffed, you should do fine.
5. Write it down. The process of adding back foods doesn’t always happen smoothly, and you’ll want to know which food is causing which response, so, if necessary, you know which to back off from. Keep on noting what you’re adding, how much, and your reactions, if any, in your diet journal.
|07-23-2014, 11:28 AM||#8|
Major LCF Poster!
Join Date: May 2014
WOE: Atkins-2002 New Diet Revolution
I find it funny that lentils and chickpeas are so high up in phase 2, Since they are both so high in carbs, you would think that they should come later, or at least after carrots which in in phase 3-4.