Atkins Carb Rungs

Atkins Ongoing Weight Loss Carbohydrate Rungs

The OWL Carbohydrate Ladder

1.     Vegetables
More salad and other vegetables on the acceptable foods list

2.     Dairy
Fresh cheeses:
Cottage cheese
Farmer's cheese
Ricotta cheese
Pot cheese

Keep portions small for:
Hard aged cheese
Cream, heavy and light
Half and half
Sour cream
Low-carb ice cream, yogurt, and milk

3.     Seeds and Nuts
Macadamias
Almonds
Peanuts/Natural Peanut Butter
Coconut
Sunflower seeds
Sesame seeds
Walnuts
Pistachios

4.     Berries
Eat frequently from:
Strawberries
Blueberries
Blackberries
Raspberries

Eat moderately from higher AGR melons:
Honeydew
Cantaloupe

5.     Wine and other spirits low in carbs
Spirits
White Wine
Red Wine
Low-carbohydrate Beer

6.     Legumes
Lentils
Kidney Beans
Pinto Beans
Black Beans
Hummus
Chickpeas
Tofu
Soybeans
Soy milk, unsweetened

7.     Fruits other than Berries and Melons
Plums
Kiwis
Peaches
Apples
Grapefruit
Tangerines
Watermelons

8.     Starchy Vegetables
Keep all portions small
Carrots
Green Peas
Acorn squash
Butternut squash

Eat rarely:
Potatoes
Sweet potatoes

9.     Whole Grains
Keep all portions small and focus on whole, unprocessed grains:
Old fashioned Oatmeal
Oat Bran
Wheat Bran
Low carb (soy) bread and muffins
All-bran
Barley, cooked
Corn