IF YOU ARE STARTING ONGOING WEIGHT LOSS (OWL),I KNOW THAT YOUíVE SUCCEEDED DOING INDUCTION.CONGRATULATIONS ON REACHING THE FIRST STAGE OF YOUR GOAL !OWL IS WHERE YOUíLL START TAILORING ATKINS TO FIT YOU SPECIAL TASTES;ITíS WHAT MAKES ATKINS SO UNIQUE AND A PLEASURE.
ALTHOUGH MORE LENIENT THAN INDUCTION,OWL WILL CONTINUE TO REVEAL THE WONDERS OD DISSOLVING FAT.EXPECT A GRADUAL DECREASE IN THE RATE AT WHICH THE POUNDS AND INCHES DROP OFF.THIS IS A DELIBRATE PART OF THE PLAN.I HAVE TO REPEAT ONE THING: ALLOWING A FEW MORE CARBS IN AT THIS PHASE IS NOT A LICENSE TO RETURN TO YOUR OLD HABITS OF DINING ON FOODS FULL OF SUGAR,WHITE FLOUR AND OTHER JUNK CARBS.THE QUALITY OF THE CARB FOODS YOU EAT CONTINUES TO BE AS IMPORTANT AS THE QUANTITY.
MAKE YOUR GOAL SPECIFIC
YOUíVE SET A GOAL,AND THATíS GREAT ! BUT MAKE SURE YOUR GOAL IS SPECIFIC.PLANNING TO LOSE 35 POUNDS,FOR EXAMPLE,IS FAR BETTER THAN PLANNING TO LOSE SOME WEIGHT,BUT YOU PROBABLY WONíT LOSE THHE FULL 35 UNLESS YOU HOLD IT IN YOUR MIND AS THE DESTINATION OF YOUR JOURNEY.
VISUALIZE
IN OTHER WORDS,ONCE YO UíVE SAID YOU ARE GOING TO LOSE 35 LBS,GO EVEN FURTHER AND VISUALIZE HOW YOUR BODY IS GOING TO LOOK,WHAT NEW CLOTHES YOU ARE GOING TO BE ABLE TO WEAR,KEEP IN YOUR MIND HOW GREAT YOU ARE GOING TO FEEL AND LOOK.
HOW TO DO OWL
ON OWL YOU WILL
CONTINUE TO BURN AND DISSOLVE FAT
MAINTAIN CONTROL OF YOUR APPETITE
LEARN HOW MUCH CARBS YOU CAN INTAKE TO CARRY ON LOSING WEIGHT EAT A WIDER CHOICE OF FOODS
RULES OF OWL
TO BE SUCCESSFUL ON OWL REMEMBER TO :
KEEP PROTEIN AND FAT AS THE MAINSTAYS OF YOUR NUTRITIONAL REGIMEN
INCREASE YOUR DAILY CARB INTAKE BY NO MORE THAN 5 GRAMS EACH WEEK
ADD NEW FOODS IN THE ORDER LISTED IN THE CARB LADDER
ADD ONE NEW FOOD GROUP AT A TIME
EAT A FOOD GROUP NO MORE THAN 3 TIMES PER WEEK TO START,THEN EAT DAILY
STOP NEW FOODS IMMEDIATLEY IF THEY PROVOKE WEIGHT GAIN,THE RETURN OF PHYSICAL SYMPTOMS LOST DOING INDUCTION OR INCREASED APPETITE OR CRAVINGS
CONTINUE DOING OWL UNTIL YOU HAVE 5 ñ 10 POUNDS LEFT TO LOSE
HOW TO FOLLOW PHASE 2
THERE ARE 3 KEY DIFFERENCES BETWEEN INDUCTION AND ONGOING WEIGHT LOWW
THE FIRST IS OBVIOUS.YOU WILL CONSUME MORE CARBS
SECOND WHEREAS DURING INDUCTION YOU ATE YOUR PROTEIN AND FAT FOODS PLUS 3 CUPS OF SALAD AND OTHER VEGGIES,OWL ALLOWS YOU MUCH MORE CHOICE. THAT MEANS YOU CAN NOW CRAFT A
WEIGHT LOSS PLAN THAT IS YOURS.BUT IT ALSO MEANS AND HEREíS THE THIRD KEY -- THAT COUNTING CARBS IS TRULY YOUR RESPONSIBILITY
IF YOU DONíT COUNT THEN YOU COULD GET INTO TROUBLE !!!
YOUR OWN PRIVATE NUMBER
LIFE IN THE 21ST CENTURY MEANS LOTS OF NUMBERS TO REMEMBER,WHAT WITH CELL-PHONE NUMBERS,BANK NUMBERS AND THE LIKE,BUT IíM GOING TO GIVE YOU THE TOOLS TO FIND ANOTHER NUMBER THAT IS JUST AS ESSENTIAL FOR YOUR LIFESTYLE.REMEMBER THESE TWO BASIC PRICIPLES WHEN YOU DO THE ATKINS DIET YOUR RATE OF WEIGHT LOSS IS GENERALLY PROPORTIONAL TO THE AMOUNT OF CARBS YOU CONSUME.THE LEVEL OF CARBS YOU CONSUME CAN BE MEASURED,BY ATTACHING NUMERICAL QUANTITIES TO THE CARB FOODS YOUíRE EATING,YOU KNOW HOW MUCH YOU CAN SAFELY EAT
YOUR DAILY THRESHOLD OF CARBS CONSUMPTION IS YOUR CRITICAL CARBOHYDTRATE LEVEL FOR LOSING (CCLL)STAY BELOW THIS NUMBER AND YOU WILL EXPERIENCE ONGOING WEIGHT LOSS.GO ABOVE IT AND YOUR WEIGHT LOSS STALLS.HEREíS HOW YOUíLL DETERMINE YOUR CCLL.EACH WEEK YOU WILL INCREASE THE QUANTITY OF CARBS YOU EAT BEYOND THE SALAD AND ONE CUP SERVING OF VEGGIES ALLOWED DURING INDUCTION.THESE INCREMENTS SHOULD MEASURE ROUGHLY 5 GRAMS OF DAILY CARBS,REPRESENTING ONE ìLEVELî
DURING THE FIRST WEEK ON OWL,INCREASE YOUR DAILY CARB INTAKE FROM THE 20 GRAMS A DAY ON INDUCTION TO 25 GRAMS A DAY---------------------------------------- GOING UP ONE LEVEL
I RECOMMEND YOU ADD EITHER ANOTHER SALAD,HALF AN AVOCADO,A CUP OF CAULIFLOWER OR 6 ñ 8 STALKS OF ASPARAGUS OR ANOTHER VEGGIE.CONTINUE TO EAT THIS WAY FOR THE REST OF THE WEEK.AS LONG AS YOUR WEIGHT LOSS CONTINUES STEADILY,YOU CAN GO UP ANOTHER LEVELóTO 30 GRAMS DAILYóTHE FOLLOWING WEEK.IF YOU ARE A VEGGIE LOVER,YOU MAY BE HAPPY CONTINUING TO ADD MORE SALAD GREENS AND OTHER VEGGIES.OR YOU MAY CHOOSE TO ADD A HALF CUP OF COTTAGE CHEESE,AN OZ OF SUNFLOWER SEEDS,OR A DOZEN MACADAMIA NUTS.IF YOU HAVE BEEN FEELING FRUIT DEPRIVED,NOW IS THE TIME TO ADD BERRIES,THE FRUITS LOWEST ON THE GLYCEMIC INDEX.(13 AVERAGE SIZE STRAWBERRIES CONTAIN 5 GRAMS OF CARBS)
LOOK AT THE ìPOWER OF FIVEî SET BELOW FOR OTHER SUGGESTIONS OF FOODS YOU CAN ADD TO YOUR DAILY MENU.MOST PEOPLE FIND IT BEST TO ADD BACK FOODS IN A CERTAIN ORDERóWHAT I CALL THE CARBOHYDRATE LADDER( SEE BELOW)
NOTE THAT FEW PEOPLE WILL BE ABLE TO ADD BACK ALL THESE FOOD GROUPS IN OWL.THOSE ON THE SECOND HALF OF THE LIST TEND TO RANK HIGHER ON THE GLYCEMIC INDEX AND ARE MORE COMMONLY INTRODUCED IN PREMAINTENENCE.FOLLO WING THIS ORDER TENDS TO MINIMIZE BLOOD SUGAR SURGES THAT COULD REACTIVATE CRAVINGS.
CARBOHYDRATE LADDER
1. MORE SALAD AND OTHER VEGGIES ON THE ACCEPTABLE FOODS LIST
2. FRESH CHEESES ( AS WELL AS MORE AGED CHEESE)
3. SEEDS AND NUTS
4. BERRIES
5. WINE AND OTHER SPIRITS LOW IN CARBS
6. LEGUMES
7. FRUITS OTHER THAN BERRIES AND MELONS
8. STARCHY VEGGIES
9. WHOLE GRAINS
EACH WEEK YOUíLL GO UP ANOTHER LEVEL,ADDING ANOTHER 5 GRAMS UNTIL EVENTUALLY YOUíLL REACH A NUMBER AT WHICH YOU STOP LOSING.THATíS HOW YOU FIND YOUR CCLL.ABOVE IT YOU LOSE NO MORE,OR YOU BEGIN TO GAIN.BELOW IT YOU CONTINUE TO LOSE.THE LOWER YOUR METABOLIC RESISTANCE TO WEIGHT LOSS AND THE GREATER YOUR LEVEL OF PHYSICAL ACT IVITY,THE HIGHER THAT NUMBER WILL BE.
ONCE YOU CALCULATE YOUR CCLL.YOUíLL BE ABLE TO SAY TO ANOTHER ATKINS FOLLOWER.î MY CRITICAL CARBOHYDRATE LEVEL FOR LOSING IS 45 GRAMS.WHATíS YOURS ?î OR IT MIGHT BE HIGHER ñ SAY 50, OR AS LOW AS 25.TO GET AN IDEA OF THE RANGE THAT IS POSSIBLE,SEE THE TABLE SET BELOW,AS IíVE MENTIONED BEFORE,METABOLIC RESISTANCE IS INFLUENCED BY AGE,GENDER,ACTIVITY LEVEL,HORMONE ISSUES,LEVEL OF PHYSICAL ACTIVITY,PRESCRIPTION MEDICATIONS AND OTHER FACTORS, SO THE RANGE IN CCLLs CAN BE GREAT.
IF YOU EAT BEYOND YOUR CCLL,YOUR SCALE AND MEASURING TAPE WILL HERLAD THAT YOUíVE CROSSED A LINE AND YOUíLL MAKE ADJUSTMENTS ACCORDINGLY.MOST PEOPLE SIMPLY DROP BACK DOWN TO THE PRIOR LEVEL OF CARB CONSUMPTION.
LIPOLYSIS TESTING STRIPS ( KETOSTIX ) CAN HELP YOU ASCERTAIN YOUR CCLL IN MAY CASES.THEY GENERALLY STOP TURNING COLOUR AT A POINT A LITTLE BIT BELOW YOU CCLL.WHEN THAT HAPPENS YOUR CCLL WILL BE ONLY A FEW CARBS HIGHER.HOW EVER YOU SHOULD BE AWARE THAT ONCE YOU ARE CONSUMING 50 OR MORE CARBS A DAY,THE LTS WILL NO LONGER REGISTER A CHANGE IN COLOUR. SO LONG AS YOU CONTINUE TO LOSE POUNDS AND INCHES AND EXPERIENCE NO RECURRENCE OF YOUR PRE ATKINS LEVELS OF HUNGER,CRAVINGS AND OTHER SYMPTOMS,REST ASSURED THAT ALL IS WELL.YOU ARE STILL FUNCTIONING ON A PRIMARILY FAT BURNING METABOLISM EVEN THOUGH YOU MAY NOT BE PRODUCING ENOUGH KETONES TO SHOW UP IN YOUR URINE.
CARBOHYDRATE GRAM LEVELS AND METABOLIC RESISTANCE FOR LOSING
| METABOLIC RESISTANCE HIGH AVERAGE LOW REGULAR EXCERCISER* A REGULAR EXERCISER IS LEAST 45 MINS | APPROX CCLL RANGE <15 GRAMS OF CARBS PER DAY 15 ñ 40 GRAMS OF CARBS PER DAY 40 ñ 60 GRAMS OF CARBS PER DAY 60 ñ 90 GRAMS OF CARBS PER DAY SOMEONE WHO DOES VIGOROUS EXERCISE FIVE DAYS A WEEK FOR AT |
THE WISE OWL MIND SET
THE OWL PHASE IS ALL ABOUT CHOICE.THE CHOICES YOU MAKE SHOULD FOCUS ON HEALTHY AND PLEASURABLE ADDITIONS,WITH A STRONG EMPHASIS ON FOODS THAT CONTRIBUTE BOTH.AS YOU ADD FOODS IN ROUGHLY 5 GRAM CARB INCREMENTS,YOU CAN PROBABLY MOVE BEYOND VEGGIES TO OTHER FOODS,SUCH AS NUTS,BERRIES AND POSSIBLY GRAINS.ALTHOUGH YOU WILL BE EATING PRIMARILY NATURAL,UNPROCESSED FOODS,YOU WILL FIND AN INCREASING NUMBER OF CON VEINIENCE FOODS CREATED FOR PEOPLE SEEKING TO FOLLOW A LOW CARB NUTRITIONAL APPROACH.REMEMBER: READ THE LABEL !
THE POWER OF FIVE
THESE PORTIONS CONTAIN ROUGHLY 5 GRAMS OF CARBS.FOOD GROUPS ARE ARRANGED IN THE GENERAL ORDER IN WHICH THEY SHOULD BE ADDED.
VEGGIES
340g (12oz ) COOKED SPINICH 110g ( 4oz ) RED PEPPERS 1 MEDIUM TOMATO
75g ( 2 Ω oz ) COOKED BROCCOLI 8 MEDIUM ASPARAGUS 75g ( 2 Ω oz ) CAULIFLOWER 40g ( 1 Ω oz ) CHOPPED ONIONS Ω HASS AVOCADO
120g ( 4 Ω oz ) SUMMER SQUASH
DAIRY
140g (5oz ) MOZZARELLA CHEESE 1 10g (4 oz ) COTTAGE CHEESE 160g ( 51/2 oz ) RICOTTA CHEESE 110 ml ( 4fl oz ) WHIPPING CREAM
NUTS AND SEEDS
30g ( 1oz ) OF :
MACADAMIAS (APPROX 10 ñ 12 NUTS
WALNUTS ( APPROX 14 HALVES )
ALMONDS ( APPROX 24 NUTS )
PECANS ( APPROX 31 NUTS )
HULLED SUNFLOWER SEEDS ( 3 TABLESPOONS ) ROASTED SHELLED PEANUTS ( APPROX 26 NUTS ) 15g ( Ω oz ) OF CASHEWS ( APPROX 9 NUTS )
FRUITS
37 g ( 1 1/3 oz ) BLUEBERRIES
23g ( æ oz ) RASPBERRIES
60g ( 2oz ) STRAWBERRIES
60g ( 2oz ) CANTALOUPE.HONEYDEW MELON
JUICES
60 ml ( 2 fl oz ) LEMON JUICE 60 ml (2 fl oz ) LIME JUICE
110 ml ( 4 fl oz ) TOMATO JUICE
CONVENIENCE FOODS
YOU CAN SELECT FROM THE VARIETY OF CONVENIENCE FOODS ( BARS AND SHAKES ARE THE TWO MOST AVAILABLE) BUT BE SURE TO DETERMINE THE ACTUAL NUMBER OF DIGESTIBLE CARBS IN ANY PARTICULAR PRODUCTS
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