The Atkins diet program focuses heavily on managing carbohydrate intake. You have to learn how to count the number of carbohydrates you consume every day and in every meal to be able to follow the diet program properly. In addition to calculating your daily carb intake, you'll gradually reintroduce carbohydrates into your diet in a special order called the carb ladder.
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Part 1 of 3: Calculating Net Carbs
Step 1. Understand the concept of net carbohydrates
The Atkins diet focuses on reducing the number of carbohydrates so you should learn how to monitor the amount of carbohydrates consumed. To do this you must try to understand about net carbs. Net carbs represent the total amount of carbohydrates in the food after deducting the amount of fiber and sugar alcohols.
- You only need to calculate net carbs because they are the ones that have a significant impact on blood sugar levels.
- Foods with a low net carb content don't have a big impact on blood sugar levels, and likely won't interfere with your weight loss.
- Foods with a low net carb content include nutrient-rich fruits and vegetables.
Step 2. Learn the formula for calculating net carbohydrates
The formula for calculating net carbs is quite simple. You only need to subtract the amount of dietary fiber and sugar alcohol from total carbohydrates. The number obtained is a basic number that you can use to monitor carbohydrate intake while on the Atkins diet. The formula for calculating net carbohydrates is:
- Net Carbs = Total Carbohydrates - Dietary Fiber - Sugar Alcohol.
- This formula is simple, but it can be applied very well for dietary purposes and you should have no trouble remembering it.
Step 3. Find the total amount of carbohydrates on the nutrition label
The easiest way to calculate net carbs with this formula is to check the information on a food's nutrition label. All properly packaged foods will include a nutrition label and give you the information you need to determine a net carb count.
- Start by looking for the total amount of carbohydrates in the food on the nutrition label.
- Total carbohydrate information is usually found at the top of the label after the product's sodium content information.
Step 4. Reduce the amount of fiber
Now look for the amount of fiber in the food. Dietary fiber is often listed as a subhead under the total amount of carbohydrates. Subtract the amount of dietary fiber from the total amount of carbohydrates.
Step 5. Reduce the amount of sugar alcohol
Sugar alcohol is not easily absorbed by the body so it does not count as part of the total net carbohydrates. If the food label states the amount of sugar alcohol, you can subtract the sugar alcohol content from the total number of carbohydrates in addition to reducing the amount of dietary fiber.
- There is some debate about the impact of sugar alcohols on blood pressure so you shouldn't assume that it won't be a problem to consume large amounts of them just because sugar alcohols don't contribute to the net carb count.
- Sugar alcohols contribute calories and can have a laxative effect if consumed in large amounts.
Step 6. Pay attention to the net carb count
After subtracting the amount of fiber and sugar alcohol from your total carbs, you'll get a net carb value. Record this number and don't forget to adjust it according to how many grams you consume.
You may see some foods now advertised with labels claiming to be low in net carbs. There is no legal definition of net carbs. So, you should also do the calculations yourself
Step 7. If the package does not include a nutrition label, use the carb calculation guide
Calculating net carbs in foods that don't print nutrition information on the packaging can be a little tricky. You should still use the same basic formula to calculate net carbs. (Net Carbs = Total Carbs - Dietary fiber - Sugar Alcohol). To do the math, you'll first need to find the total carbs, fiber content, and sugar alcohols in the food. You can find many food guides that provide all the important information that is usually included on nutrition labels.
- You can buy this guide online and in bookstores. There are also guides that can be downloaded for free from the internet.
- This guide will be especially helpful when you come across foods that aren't labeled with nutrition and it's a good idea to have one like this if you want to try the Atkins diet.
- Over time you'll know the net carb count of various foods, so there's no need to check the guide every time.
- The guide also contains other useful nutritional information that can help you learn to identify foods that generally should be avoided.
Part 2 of 3: Recording Net Carbohydrate Intake
Step 1. Consider using a phone app
Once you understand how to calculate your net carb intake, you should record how many carbs you eat to make sure you don't stray from the Atkins diet. There are several different techniques and technologies that can help you do this. One good option is to download a carb counter app on your smartphone.
- One of the advantages of this kind of application is that it is easy to carry around because usually your phone is always near you throughout the day.
- You can also track other nutritional information, depending on the app you choose.
- The app will do the calculations for you and give you a clear and up-to-date number of your net carb consumption.
Step 2. Try a digital tracker on a computer
Another digital option is to download a carb tracker app for your computer or laptop. Like other similar apps, it will do the calculations for you and will likely have other features that can help you monitor what you're consuming more fully. Using one of these programs can often help you get a more complete picture of your diet.
Unlike cell phone apps, computer apps can't be carried around all day long. Therefore, you can't keep it updated all day long
Step 3. Record your calculations manually
The traditional, practical way of note-taking is to manually write down your net carb intake while you go about your daily activities. You can buy a custom notebook and keep it with you. Writing down your progress can be a great way to really take control of your diet and generate a sense of accomplishment when you stick to it well.
- You won't get extra analysis and information if you calculate and write it down yourself.
- However, you can flip through the pages at any time after completing your diet to remind yourself of your progress.
Part 3 of 3: Knowing How Much Carbohydrates Should Be Consumed During a Diet
Step 1. Just consume 20g net carbs during the induction stage
At the induction stage, you should not consume more than 20 grams of net carbohydrates per day. At a later stage, you can consume more as long as the amount does not interfere with weight loss. Start by eating 12-15 grams of net carbohydrates that are obtained by eating basic vegetables.
- Basic vegetables include green leafy vegetables, broccoli, cauliflower and asparagus.
- Consumption of high-fat, low-calorie dairy products during the induction stage to meet the remaining carbohydrate requirements. Examples include hard cheese, cream and sour cream.
Step 2. Increase your carbohydrate intake gradually
In stage two, OWL (Ongoing Weight Loss), you can add 5 grams of net carbohydrates to your diet each week. As you continue to lose weight, you can gradually add more carbohydrates to your diet. If the weight loss process stagnates, you can reduce the amount of carbohydrates until the weight begins to fall again. Start eating a variety of nuts and seeds again. Avoid chestnuts, which contain too many net carbs.
- Add fruit the following week. You can eat berries, cherries and melons.
- Consumption of dairy products varies. After adding the fruit, you can add milk yogurt and fresh cheeses, including ricotta and cottage cheese.
- Next add beans (legumes), including chickpeas, lentils, peanuts and kidney beans.
Step 3. Add 10g of net carbs each week during steps three and four
This stage, known as Pre-Maintenance and Maintenance, focuses on finding the right balance to maintain weight loss. You are trying to find the Atkins Carbohydrate Equilibrium (ACE). ACE is the net amount of carbohydrates you can consume each day without causing weight gain.
- Consume various types of fruit. Enjoy apples, oranges and other fruits that are low in sugar but high in fiber.
- Start eating high-calorie vegetables again. You can add pumpkin, peas and carrots back to your diet, but avoid regular potatoes.
- Add whole grains after adding high-carb vegetables. Focus on whole grains and stay away from refined grains like white bread and rice.
Tips
- In addition to monitoring your weight, pay attention to the addiction you feel. If you start to crave more carbs after adding additional net carbs to your diet, chances are you're eating too many carbs.
- During each stage of the Atkins diet, make sure to consume 12-115g of carbohydrates per day from basic vegetables.
