1. Low Carbs Doesn't Mean no Carbs
Many people are under the mistaken belief that low carb diets mean no carbohydrates. Carbohydrates are allowed on the Atkins diet, even in the initial Induction Phase. During the Induction Phase, only very low carbohydrates are allowed, with most carbohydrates coming from salad greens. After the initial phase, carbohydrates are slowly added to the diet. Grains and breads are included in the latter phases of the Atkins low carb diet.
2. Use net Carbs in Your Choice
Net carbs are an important part of the Atkins low carb diet. Any bread or grain that contains fiber can be used to calculate net carbs. To calculate net carbs, subtract the amount of fiber in one serving from the amount of total carbohydrates in one serving. For example, one slice of whole wheat bread is considered a serving size. If that one slice of whole wheat bread has a total of 25 grams of carbohydrates and 7 grams of fiber, subtract the fiber from the carbohydrates. 25 minus 7 equals 18, or 18 net carbs. Most prepared foods like packaged bread have already calculated the net carbs and it will be listed in the nutritional information on the label. Grains like pasta and rice that are bought unprepared usually do not list net carbs. To figure out the net carbs of any food, simply subtract the amount of fiber per serving from the amount of carbs per serving.
3. It's a White Out
While following a low carb diet like Atkins, it's important to choose your bread and grains wisely. The bread or grain has to taste good, but it should also be as low carb as possible. When choosing bread or grains, choose those with a higher fiber content. A higher fiber content reduces your total carb intake. Avoid all white foods and grains, which are high in carbohydrates and low in fiber. The white breads and grains to avoid include white pasta, white rice, white flour, white sugar and of course, white bread. Choose whole grain bread, flour and pasta to follow the low carb Atkins diet. Avoid white sugar at all costs and buy brown rice instead of white rice for low carb grains. To use flour for baking or cooking, try using whole wheat flour, soy flour or sesame flour to lower the total amount of carbohydrates. Remember, after the initial Induction Phase of the Atkins diet, grains and breads are allowed in limited amounts. Make those carbs count.
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