The chief aim of the Atkins Diet, like most low-carbohydrate diet plans, is to induce weight loss by taking energy from stored fat cells in place of stored carbohydrates. To accomplish this feat, Atkins dieters must first learn how to count net carbohydrates. As you reduce your body's reliance on carbs for energy, it will transition through a process of lipolysis where it learns to rely on energy from fat reserves instead of triglycerides. Under assumptions of the Atkins Diet, this will lead to greater weight loss by the direct burning of fat.
Step 1
Find the nutrition panel on your food package. It will provide the breakdown of carbohydrates. If your food product does not have this information, then turn to an online database for further information (see Resources).
Step 2
Verify the total grams of carbohydrates and fiber in the food product. Although some dietitians argue that sugar alcohols, glycerin and polydextrose should be counted as part of the total carbohydrate count, "Dr. Atkins' New Diet Revolution, Revised Edition," claims these ingredients do not have a significant impact on glucose levels and should be excluded from the total number of carbohydrates.
Step 3
Calculate the total net carb amount by subtracting the grams of fiber from the grams of total carbohydrates.
For example, if you have a sweet potato, which usually does not have an available nutrition fact panel, search an online database to determine the total amount of carbs and fiber. Make sure you find the data that includes how you prepare the food; for example, type in one large sweet potato, baked in skin, if that is how you are cooking it.
The total carbohydrate amount will be 37g. The total fiber amount is 6g. Therefore, the net carb amount = total carbohydrates minus total grams of fiber = 37g -- 4g = 33g of net carbs. Because the earlier phases of the Atkins Diet restrict you to 20g of net carbs or less, you should probably not include a large, baked sweet potato in your meal plan.
Tips and Warnings
- If your food contains sugar alcohols, polydextrose or glycerin, treat these as you do grams of fiber. Most foods, however, will not contain these manufactured ingredients. See the nutrition label if you are unsure.
- Food products produced outside the U.S. and Canada exclude fiber as part of their total carbohydrate count. In other words, their total carb amount is equal to the net carb amount already.
References
- Atkins: What are Net Carbs?
- Mayo Clinic: Calculating Net Carbs
- "Dr. Atkins' New Diet Revolution, Revised Edition"; Dr. Robert C. Atkins MD; 2002
Member Comments