Carb counts, and subtracting fiber : General Low-Carb Forum : Active Low-Carber Forums

#1 ^

Mon, Apr-30-01, 10:50

doreen T doreen T is offline

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Posts: 37,261

Plan: LC, GF
Stats: 241/186/140 Female 165 cm

BF:
Progress: 54%

Location: Eastern ON, Canada

hi everybody,

I'm reposting an earlier message of mine regarding carb counts, and whether or not to subtract fiber grams. Hmmmm....., I think I'll add this to my ever-growing list of topics for Tips articles. Too bad my other life -- you know, the REAL one --- keeps getting in the way ..

Quote:

On the subject of fiber, the reason it's sometimes not included in the total carb count is because it's not digested, therefore doesn't contribute any calories. Protein Power tells you to subtract fiber from the total carbs to get what they term "effective carbs" or ECC. You use the ECC to plan your daily menu for your carb allotment when following the Protein Power program. (30 grams ECC for Phase 1, 50 grams ECC for Phase 2)

Atkins does NOT subtract fiber grams. The 20 gm carbs for Induction means 20 TOTAL carbs, including any fiber. In October 2000, Atkins officially "sanctioned" subtracting fiber grams - with some reservations. For instance, if you are at OWL level, and eating 30 total carbs a day, you can't all of a sudden start subtracting fiber to get 30 grams, because that would make your total carb intake too HIGH, and you will stop ketosis, and probably stop losing fat & weight. If you would like to start subtracting fiber grams, you should sit down and guesstimate how much fiber you average in a day and subtract that from your total daily carbs. The result would be your effective carb level. So, if you figure you're eating say 10 gm of fiber a day, you would subtract that from your 30 gms (or whatever carb level you're at for OWL) and would use 20 grams as your daily effective carb allotment.

The general recommendation is - if you've been following Atkins successfully by counting TOTAL carbs, then you should continue to do that. If it ain't broke, don't fix it .. Most recipes only include fiber counts as a courtesy to those following the various lowcarb plans. Just because the number is there, doesn't mean you have to use it.

Personally, I think the idea of ECC is a good one ... obviously, if you choose high-fiber foods, you'll be able to eat a larger portion ...

... and eating more fiber from vegetables, lowcarb fruits and nuts is a GOOD thing.

Doreen

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#2 ^

Mon, Apr-30-01, 16:22

Carol

Registered Member

Posts: 85

Plan:
Stats: 236/210/155
BF:
Progress:

Location: Kamloops, B.C.

Doreen...I follow the Protein Power Lifeplan and I can have up to 40 carbs a day and 102 grams protein.That may carbs scare me as it is too easy to add things that i wouldn't if I'm sticking to 30 or under.I feel comfortable at about 25.I like the idea of subtracting the fiber and I do it in all my recipes.
Carol

#3 ^

Mon, Apr-30-01, 16:42

doreen T doreen T is offline

Forum Founder

Posts: 37,261

Plan: LC, GF
Stats: 241/186/140 Female 165 cm

BF:
Progress: 54%

Location: Eastern ON, Canada

Quote:

Originally posted by Carol
That many carbs scare me as it is too easy to add things that i wouldn't if I'm sticking to 30 or under.I feel comfortable at about 25.I like the idea of subtracting the fiber and I do it in all my recipes.
Carol

Exactly ... this is what's called individualizing the program for YOU ..

... You know it's starting to become a way of life (WOL) when you have learned what your body needs and you adapt the program to YOU and YOUR weight loss. Unlike in the beginning, when you feel like you are changing yourSELF to fit the program. And you are changing of course, getting rid of all those processed and refined carbs, and feeding your body real food, real protein, which it's probably been craving.

I like PP too, and have been reading the PPLifeplan book as well. I think their ideas of distributing your carb allotment evenly through the day, and ensuring to eat adequate protein at every meal and snack are good ones, and can be adapted to any other lowcarb plan.

I'm lecturing and ranting. Time to stop now. I must be hungry, and the cats are glaring alternately at me and their empty food bowls...

Doreen