Several effective weight-loss strategies incorporate the idea of limiting daily carbohydrate intake. According to Dr. Robert Atkins, creator of the Atkins diet plan, the emphasis should also be on the right carbohydrates in the right amounts. This balance can make all the difference in whether the fat-burning switch is activated. Net carbohydrates, or "net carbs," is a measurement used to determine the impact carbohydrate choices have on weight loss while following a low-carbohydrate diet. The term "net carbs" is used interchangeably with "recommended carbohydrate" in each of the four phases of Atkin's plan.
Determining net carbs in a food item
Step 1
Locate the number of grams of total carbohydrate on the Nutrition Facts food
label and write down the number on a sheet of paper. Label it "grams of total carbohydrate."
Step 2
Locate the number of grams of dietary fiber on the Nutrition Facts food label and write
down the number underneath the grams of total carbohydrate. Label it "grams of dietary fiber."
Step 3
Subtract grams of dietary fiber from grams of total carbohydrate and write down the
result. Label that "grams net carbohydrates."
Step 4
Locate the number of servings per package on the Nutrition Facts food label.
Step 5
Divide the number of net carbohydrates by the number of servings in the package; the result is "net carbohydrates per serving."
Tips and Warnings
- The United States Food and Drug Administration does not regulate the accuracy of food labels listing net carbohydrates on packages. Therefore, always calculate the amount of net carbohydrates in addition to information given on the package. Because nutritional information for whole foods is unavailable in some grocery stores and farmers markets, extra time may be needed to research these facts. Detailed nutrition information is often available online (see Resources). Many low carbohydrate foods, such as sugar free cookies, contain sugar alcohols. The grams of sugar alcohol, including glycerin, should also be subtracted from the net carbohydrate value. Meats and fats do not contain carbohydrate unless they are breaded. Net carbohydrates should be calculated for these foods.
- If you are taking medications to control hypertension or diabetes, consult your doctor before beginning a low-carbohydrate diet plan. Medical supervision should continue while using this approach to weight management.
Things You'll Need
- Nutrition Facts food label or equivalent information about the food item
- Pencil
- Paper
References
- "The New Atkins for a New You"; Dr. Stephen D. Phinney, Dr. Eric C. Westman and Dr. Jeff S. Volek; 2010.
- The Atkins Advantage
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