The Atkins diet is a low carbohydrate diet consisting of three phases: induction, ongoing weight loss and maintenance. Dieters in the induction phase are permitted only 20 g of net carbs per day. OWL dieters add 5 g of net carbs into their diets weekly until their weight loss slows to 1 to 2 lbs. per week. Learning how to determine the net carbs in food items is necessary for success on the diet. Consult your physician prior to starting the Atkins diet or any other weight loss program.
Step 1
Locate the nutrition label on the food's package. This label is usually found on the bottom or side of the package. If the food does not have a package or no nutritional information is present, look up the food's nutritional information in a nutritional database.
Step 2
Find the number of carbohydrates in each serving. This information is located on the nutrition label. For example, 1 oz. of walnuts contain 4 g of carbohydrates.
Step 3
Find the grams of fiber in each serving of the food. This information is located directly below the carbohydrates. For example, 1 oz. of walnuts contain 2 g of fiber.
Step 4
Subtract the fiber from the carbohydrates to determine net carbs. In the case of walnuts, 1 oz. contains 2 net carbs. Atkins utilizes net carbs because fiber is not absorbed by the body and therefore doesn't impact blood glucose levels.
References
- "Dr. Atkins' New Diet Revolution"; Robert C. Atkins MD; 2002
- "Contemporary Nutrition"; Gordon M. Wardlaw, et al.; 2007
- "The Complete Calorie, Fat & Carb Counter"; Alex A. Lluch; 2009
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