The foundation of the diet plan is managing the intake of sugars.To stick to the diet, you need to know how to calculate the amount ofCarbohydrates you consume each day.In addition to calculating your daily intake of sugars, you will also gradually introduce them back into your diet in a specific sequence called the carbohydrate ladder.
Step 1: Understand the concept.
You need to learn how to monitor the amount of calories you consume so that you can cut down on calories.You need to understand what net carbs are to do this.After you have taken out the fiber content and sugar alcohols, net carbs is the total amount of calories in a meal.Net carbs are what have the biggest impact on your blood sugar level.Foods that are low in net carbs are less likely to disrupt your weight loss because they don't have a big impact on your blood sugar level.Fruits and vegetables are rich in important vitamins and minerals.
Step 2: The formula for calculating net carbs can be learned.
The formula is easy to understand.You don't need to add the sugar alcohol content to the total.You can use this number to monitor your intake while on the Atkins Diet.There is a formula for calculating net carbs.This formula is easy to remember and works well for the diet.
Step 3: You can find the number on a nutrition label.
The easiest way to calculate the net carbs is by looking at the nutrition label of the food.The figures you need to determine the net carbs can be found on the labels of food that comes in appropriate packaging.The nutrition label should tell you the number of total carbohydrates in the food.The top section of the label contains total carbohydrates.
Step 4: Take the fiber and subtract it.
Find the amount of fiber in the food.Under the total carbohydrate count is where the fiber is located.Subtract the amount of fiber from the total.
Step 5: Take the sugar alcohols out.
Sugar alcohols do not count against your total.If the food label contains a listing for sugar alcohol quantity, you can subtract it from your total carbohydrate count.If there is a debate about the impact of sugar alcohols on blood pressure, you should not assume that they are fine to consume in large amounts.Sugar alcohols can have a laxative effect when consumed in large portions.
Step 6: The net count is what you should notice.
You have to subtract the fiber and sugar alcohols from the total to calculate the net carbs value.Remember to adjust the figure according to how many grams of food you are consuming.Some foods are advertised with labels that say they have low net carbs.It is a good idea to do your own calculation because there is no legal definition of net carbs.
Step 7: If there is no label, use a guide.
It is difficult to calculate net carbs on foods that do not have nutrition information printed on the package.The basic formula is still needed to determine the net carbs.Net Carbs is the total amount of calories.The first thing you need to do is find out the total sugars in the food.The useful information on nutrition labels can be found in many guides for foods.A banana that doesn't have a food label can be found on the Atkins website.A banana has 20 calories.You will learn the net carbs of different foods over time so you don't have to check them all the time.You can learn to identify foods to avoid in the guides.
Step 8: Use a mobile app.
You need to track how much you consume to make sure you stick to the plan after you have learned how to calculate your net intake.There are a number of techniques and technologies that you can use to do this.You can download a app onto your phone.It's portable and something you keep with you all day.You can track other nutrition information with the app.It will do some of the calculations for you and give you an up-to-date count.
Step 9: You can use a digital tracker on your computer.
You can download a tracker onto your computer.This will do a lot of the calculating for you and is likely to contain a variety of other features to help you monitor what you eat more fully.You can use one of these programs to get a better picture of your diet.You won't be able to keep it up-to-date during the day because it's not something you will carry around all day.
Step 10: Write out your count on a piece of paper.
A nice low tech version is to simply write down your net intake on a piece of paper.You could keep a special notebook with you.Taking ownership of your diet plan and having a sense of achievement as you stick to it can be achieved bytting down your progress.If you write it down yourself, you won't get as much information.It would be great if you could look back through the notebook to see how far you've come.
Step 11: Don't consume more than 20g of net carbs during the phase.
You should consume no more than 20 net carbs per day in the Induction phase.If they don't interfere with your weight loss, you can consume more.Start by eating foundation vegetables and consuming 12 to 15 grams of net carbs.leafy greens, broccoli, cauliflower, and asparagus are foundation vegetables.High-fat, low-carb dairy products are good for you.Hard cheeses, cream and sour cream are examples.
Step 12: Gradually increase your intake.
You can add 5 grams of net carbs to your diet each week.If you continue to lose weight, you can gradually add more calories to your diet.If weight loss stalls, you can cut back on your food.Start eating nuts and seeds again.chestnuts have too many net carbs.Next week, add some fruit.You can eat fruits.You should vary your dairy.Whole milk yogurt and fresh cheese can be added after you incorporate fruit.Next, add chickpeas.There are chickpeas, lentils, peanuts and beans.
Step 13: During phases three and four, add 10 grams of net carbs each week.
Pre-Maintenance and Maintenance is about finding the right balance to maintain your weight loss.You are trying to find your Carbohydrate Equilibrium.The number of net carbs you can consume without gaining weight is called your ACE.You should eat more fruit.Some fruits are high in fiber and low in sugar.It's time to eat high-carb vegetables again.If you want to add winter squash, peas and carrots to your diet, avoid regular potatoes.After you add high-fat vegetables, add whole grains.White bread and white rice are high-carb refined grains and should be avoided.