How To Calculate Carbs For Atkins Diet

The Atkins diet is based on reducing the overall number of carbohydrates in the food that you eat. In the induction phase of the diet, which lasts for the first two weeks or longer if the dieter prefers, individuals eat 20 grams of carbohydrates or fewer per day. However, for the purposes of the Atkins diet, dieters should count net carbohydrates rather than total carbohydrates. Net carbs are carbohydrates minus the amount of dietary fiber in the food item.

Step 1

Obtain the number of carbohydrates in the food item you plan to eat. The information is available either on the label on the food's packaging, from the establishment that is serving the food or from the Atkins book or website.

Step 2

Subtract the grams of dietary fiber in the food from the grams of carbohydrates. This will give you the number of net carbohydrates in the food.

Step 3

Multiply the net carbohydrates by the number of servings you are consuming. Serving sizes tend to be small, so ensure that you are calculating the correct number of net carbohydrates given the amount of food you consume.

Step 4

Total the net carbohydrates you eat over the course of the day. The induction phase of the Atkins diet requires that you eat 20 grams of net carbohydrates or fewer.

Tips and Warnings

Additional fiber can help to offset carbohydrates. If you are running low on your allowed carbohydrates for the day, try adding more fiber to your food.
Health is based on eating a balanced diet. Drastically lowering the number of carbohydrates in your diet may cause health problems and may not reduce your weight. Speak with a qualified nutritionist or physician before beginning any new diet to make sure it is compatible with your health and lifestyle.