starting owl

[CC ya ya]

I am ready to start OWL but before I do I want to make sure I am following the rules and not screwing it up out of ignorance. I have lost more than I excpected on induction 8lbs! Yes!I am super excited about expanding my menu. I think I may never eat cream cheese again, bring on the veggies.

I have read the book and understand the rungs but does anyone have that list I have seen of what 5 carbs measure out to in veggies? Also is it bad to eat most of your carbs in one meal, like a large salad? Do carbs need to be in each meal or spread evenly throughout the day? This site is sooo helpful.

[Sherri]

Hello Christy,
Congratulations on such excellent results for Induction. Great Job!
I'm happy to hear you're on your way to OWL. In Rung 1 and throughout OWL you are required to eat 17 Net carbs of veggies each day. It is best to spread those veggie carb out throughout the day, beginning with breakfast. It will help you keep a steady burn all day without spikes and dives in your glucose levels. So important!
Here's a Sticky regarding 5 Net Carb increments of adding veggie carbs, just click on this #1 to see.
You can also go to the OWL forum and read all the Stickies at the top of the page to learn more about OWL. Some interesting stuff there. Ongoing Weight Loss (OWL)
Keep up the fantastic work you're doing for yourself.
Sherri

[CC ya ya]

Thank you so much, I had completely forgotten that 17g part. I had remembered 3 cups. If I am eating three cups of induction veggies that is most likely going to be about 17g, right? I will check all the carbs per veggie in fitday.

[Sherri]

Originally Posted by CC ya ya

Thank you so much, I had completely forgotten that 17g part. I had remembered 3 cups. If I am eating three cups of induction veggies that is most likely going to be about 17g, right? I will check all the carbs per veggie in fitday.

Remember to subtract your fiber from your carb count to get "Net Carbs". For Induction you can get a minimum of 12 "Net Carbs" of veggies in.
That's great that you're using fitday to track your carbs and Net Carbs.

[Elizellen]

The OWL rules are that we should add 5 net carbs of veg on rung one to however many net carbs we were eating in induction.

So as Sherri said, you add your new 5 net grams of carbs to your own induction average for veggies.

So if you achieved 12 net carbs for them (which is possible to do by choosing your veg wisely - see the veggie challenges we have had to see how people managed it, link in my signature) then you should be getting 17 on the first OWL rung from your veggies.

However, someone choosing to eat only lettuce on their induction (for example) would add 5 net carbs to the 2 or so carbs from the lettuce, where someone eating a better choice of induction veg might add their new 5 net carbs to the 10 or more they achieved for their 3 cups from the 2 lists

[SarahWants2BSkinny]

I have only been able to get between 10-12 carbs most days - 16 if I have all 4 oz of cheese, but I usually don't go that crazy with the cheese. So 10-12 net carbs of veggies. Typically 2 cups of Romaine and 1 cup of broccoli or cauliflower. When I move to OWL, I would then add 5 net carbs to 12? Am I getting that right?

[Georgiana]

Originally Posted by SarahWants2BSkinny

I have only been able to get between 10-12 carbs most days - 16 if I have all 4 oz of cheese, but I usually don't go that crazy with the cheese. So 10-12 net carbs of veggies. Typically 2 cups of Romaine and 1 cup of broccoli or cauliflower. When I move to OWL, I would then add 5 net carbs to 12? Am I getting that right?

That's right, Sarah. If you had 10-12 net carbs of veggies during Induction, then in your first week of OWL you'll have 15-17 veggie net carbs per day. You can stay more than one week in OWL Rung 1, and then you can add more carbs and/or (more) "new" veggies. Don't forget to eat "new" veggies not more than three times per week.