Active Low-Carber Forums
Atkins diet and low carb discussion provided free for information only, not as medical advice.
Home Plans Tips Recipes Tools Stories Studies Products
Active Low-Carber Forums
A sugar-free zone


Welcome to the Active Low-Carber Forums.
Support for Atkins diet, Protein Power, Neanderthin (Paleo Diet), CAD/CALP, Dr. Bernstein Diabetes Solution and any other healthy low-carb diet or plan, all are welcome in our lowcarb community. Forget starvation and fad diets -- join the healthy eating crowd! You may register by clicking here, it's free!

Go Back   Active Low-Carber Forums > Main Low-Carb Diets Forums & Support > New Members & Low-Carbers > Newbies' Questions
User Name
Password
FAQ Members Calendar Mark Forums Read Search Gallery My P.L.A.N. Survey


Closed Thread
 
Thread Tools Display Modes
  #1   ^
Old Wed, Jan-02-02, 21:52
Karen's Avatar
Karen Karen is offline
Forum Founder
Posts: 12,775
 
Plan: Ketogenic
Stats: -/-/- Female 5 feet 4 inches
BF:
Progress: 100%
Location: Vancouver
Default For Newbies - Carb Counting and Label Reading

**Moderator note: this thread is closed to new replies. Feel free to start a new thread if you'd like help interpreting labels.

Carb Counting and Label Reading

With your new low-carb way-of life, you will have many opportunities to make small changes that will turn into daily habits. Habits that will become part of your way-of-life and ensure you future success.

One of the rewarding – yet frustrating! – things for those who are new to LC is learning and researching carbohydrate counts of foods. This site has an excellent carb counter under Low Carb Tools in the orange bar at the top of the page. Another portable and excellent resource is Corinne T. Netzer’s Complete Book of Food Counts.

To start, grab your copy of Atkins, Protein Power or whatever plan you are following. Find the list of allowed low-carb vegetables.

Make a list of all the vegetables you like to eat And a few you would be interested in trying. A spreadsheet works very well for this because you can sort it by item or by carb count later on. Beside the item, write in the portion sizes and the carbohydrate count. You can even add foods that may be a little high for you now, but can be used in smaller amounts during the maintenance phase of your plan. Save your list on your computer and print out a copy to carry around with you.

Remember that Protein Power and Atkins both allow the fiber to be subtracted from the total carb count. This gives you room for a lot more variety, especially if you are on induction.

Be aware that coffee, dairy products, eggs, shellfish and organ meats have carbohydrates.

An interesting and illuminating exercise is to use the carb counter under Low-Carb Tools at the top of the page to find out what is lowest in carbs. For example, click vegetables under Food Category, sort by the value of carbohydrates with the lowest first. You will be amazed at the variety.

It’s also a good idea to write down the carb count of eggs, coffee, dairy products, nuts, crustaceans and organ meats if you eat them.


Label Reading

Label reading is also very important. It’s shocking to find out that you have been indulging in foods that are written as 0 on the label when they actually contain carbs.

Here is something Doreen wrote recently on one of our favourite subjects -

“Labels tell Lies!”

Welcome to the real world of "labels tell lies". In the US – but not in Canada - manufacturers are permitted to list a food as zero carbs if the count for a "normal" serving is less than 1, even if it's 0.9! For example, a "normal" serving of heavy cream is considered to be 1 Tbsp (15 ml or ˝ fl. oz) they will list it as 0 because the count is less than 1. Truthfully, it's not a big deal if you're ONLY using one single Tbsp, but if you're using several Tbsp, and maybe also using the cream in recipes, those partial grams of carb can add up over the course of a day.

Cheese is another food that often has less than one gram of carb per 1 oz serving, but the label will say zero. If you eat 3 or 4 ounces, that can add up. The same goes for coffee.

This is unfortunate, because a lot of folks think they're only eating 20g carbs ... because they honestly believe these foods contain zero carbs and eat way more than one "normal" serving.

Happy and Successful Low Carbing!

Karen

Last edited by Kristine : Thu, Feb-20-20 at 04:16.
Reply With Quote
Sponsored Links
  #2   ^
Old Thu, Jan-03-02, 15:10
cyndiboo cyndiboo is offline
Registered Member
Posts: 40
 
Plan: Atkins
Stats: 260/238/130 Female 65.5"
BF:
Progress: 17%
Location: Virginia
Default Carb Counter

I just ordered the Atkins Diet Carb Counter Book, does it list actual amounts of carbs? I don't want to fall into the trap you mentioned where I think I am eating 20 and I am eating more than that. Wasting valuable carbs. thanks for any help.


Cyndiboo
Reply With Quote
  #3   ^
Old Thu, Jan-03-02, 15:18
Karen's Avatar
Karen Karen is offline
Forum Founder
Posts: 12,775
 
Plan: Ketogenic
Stats: -/-/- Female 5 feet 4 inches
BF:
Progress: 100%
Location: Vancouver
Default

I prefer to use an impartial source like the one mentioned above, but I'm sure someone else has the book and can give you some advice.

Karen
Reply With Quote
  #4   ^
Old Thu, Jan-31-02, 21:32
ldypgmr's Avatar
ldypgmr ldypgmr is offline
Senior Member
Posts: 928
 
Plan: Medi Weight Loss Pgm
Stats: 296.0/179.7/130 Female 5'2"
BF:
Progress: 70%
Location: Wichita KS
Wink Thanks

Thanks for the note.

I read that in the book, and forgot about it until now.

Dee Martin
Reply With Quote
  #5   ^
Old Wed, Feb-20-02, 21:26
SarahE11 SarahE11 is offline
New Member
Posts: 4
 
Plan: Atkins
Stats: 201/195/140
BF:
Progress: 10%
Location: Dayton, Ohio
Question Need some advice

Hi Karen,
I have been following Atkins low carb for 3 weeks and have lost 4 lbs. I think I have been extremely good and am wondering what I'm doing wrong. One thing I'm not good about is drinking all the water. I bought Keto-Stix and I'm in ketosis...
Does it matter if I have a steak twice a week? I'm really frustrated because my diet buddy at work is losing much faster than I - and she even cheats.

Are there cases where Atkins just doesn't work for some people? When I was younger, I was able to drop 10 lbs in 2 weeks and at that time I only weighed 130 lbs. So now I'm on estrogen, and I'm wondering if that, too, isn't causing me problems.

Help, help, help! I will not give up, maybe I just need some good advice.
Thank you sooooooo much,
Sarah
Reply With Quote
  #6   ^
Old Thu, Feb-21-02, 03:33
Karen's Avatar
Karen Karen is offline
Forum Founder
Posts: 12,775
 
Plan: Ketogenic
Stats: -/-/- Female 5 feet 4 inches
BF:
Progress: 100%
Location: Vancouver
Default

Hi Sarah!

Why don't you start a journal in the journal forum? Everyone interprets and follows their plan differently and it could be one or a combination of many reasons.

You can have steak five times a week. You can even have it ten times a week. With low-carbing, you should not have any fear of meat! It sounds like you may be trying to do a low-fat version of Atkins which may be one of your challenges.

I think diet buddies are a bad idea, because everyone is unique. Comparing yourself to someone whom you percieve as doing better than you will only make you feel inadequate. One of my rules is to never compare myself with anyone else. I listen and learn from other people all the time, but I never compare.

You sound like you have the motivation and will to succeed and the many people here can help you fine tuning when we know what you're eating.
Reply With Quote
  #7   ^
Old Sun, Feb-24-02, 11:49
SarahE11 SarahE11 is offline
New Member
Posts: 4
 
Plan: Atkins
Stats: 201/195/140
BF:
Progress: 10%
Location: Dayton, Ohio
Talking Thanks Karen...I was making poor judgments on low fat...

Hi Karen,
I don't know how I ever found this site, but I'm sure glad I did - and to have gotten such a quick response from you was very heartwarming - because...I am putting my heart and soul into this weight/self-improvement effort.
After reading your note, I re-read my Atkins book and decided that as fearful as I was of eating 'fat' stuff, that maybe I had to bite the bullet and JUST DO IT. I have now added fattier meat and oil based salad dressings instead of the low/no fat kind. Boy what a change in thinking this is for me! I understand the chemical basis for establishing ketosis, but I needed to re-read that sometimes lean protein can be metabolized into glucose if there isn't enough fat in the diet.
So, it's 3 days now since I took the plunge and guess what! - although I'm sure you're not surprised...I dropped 1 1/2 lbs.
I still have areas that need improvement - like drinking water. I fall below 8 glasses a day. I'm working on it.
I'll be looking at recipes on the site for some new ideas. It seems there are a plethera of spices to make foods taste wonderful and different. Scrambled eggs can be quite interesting with different spices added and different cheeses.
I wonder...while I was eating low/no fat proteins I did acheived ketosis during the induction period - but I'm wondering if I shouldn't start all over with the induction period. I guess I'll see how the next week goes.
How did you get to be an advisor? As a computer programmer, I'm most interested in how this site originated. It's wonderful!
God bless!
Sarah
Reply With Quote
  #8   ^
Old Sun, Feb-24-02, 12:29
Karen's Avatar
Karen Karen is offline
Forum Founder
Posts: 12,775
 
Plan: Ketogenic
Stats: -/-/- Female 5 feet 4 inches
BF:
Progress: 100%
Location: Vancouver
Default

Hi Sarah,

It can be a great leap of faith to ignore popular low-faD dogma.

When I first read Protein Power, I immediately understood what was wrong with me. I was a carb junkie.

Because it made so much sense, I had no problem making the switch. I had been low-faD-ing for under a year, and couldn't understand why my cravings for carbs were still out of control. Wasn't low-faD supposed to "cure" me?

During that time I wanted to believe that low-faD was the answer, and was completely let down. My previous way of eating was high fat and high carb. I ate so many whole grains during the low-faD period that I could have turned into a cow! I couldn't see living like this for the rest of my life, and wondered how other people could hack it!

So, when I began low-carbing, I just dropped all the bad carbs and continued eating the way I always ate. What were those carbs anyway? Just a vehicle for flavour and the the stuff that fueled my addiction.

Look at it this way: Where did low-faD eating get you? Probably to a point where you felt that there was something wrong with you - that you were woefully inadequate in some way because it was supposed to work. It may have even made you feel weak-willed, guilty, and shameful. That is no way to live!

I'll jump off my soapbox now!

Here is a link to the history of the site: A bit of history about our site

Anyway, slowly but surely is the way to proceed. It's a great learning experience, and can be a life changing one if you're willing.

Karen
Reply With Quote
  #9   ^
Old Tue, Mar-05-02, 09:52
schoolnigh's Avatar
schoolnigh schoolnigh is offline
New Member
Posts: 18
 
Plan: Atkins
Stats: 231/193/130
BF:
Progress: 38%
Location: North Carolina
Default

i have a few questions, while we're talking about carbs.

1-how many carbs am i allowed to eat after induction? is it okay to have maybe 30 grams instead of 15?

2-if a food has a few grams of carbs and a few grams of sugar, is it okay to eat it (moderately) or are we supposed to stay away from any food that has any sugar?

3-if i'm sick and i'm not going to eat that much because my stomach can't really handle anything meaty at the moment, is it okay to have a slice of bread if i only have one?
Reply With Quote
  #10   ^
Old Tue, Mar-05-02, 10:02
Karen's Avatar
Karen Karen is offline
Forum Founder
Posts: 12,775
 
Plan: Ketogenic
Stats: -/-/- Female 5 feet 4 inches
BF:
Progress: 100%
Location: Vancouver
Default

Get out your Dr. Atkins book and read the OWL chapter again for a good explanation of what to do. The recommendation is to increase carbs by 5 grams a week until you find level that you are still losing weight at. Carbs should be in the form of vegetables.

If it is a packaged item that has sugar in it, it's probably best to stay away from it. It may set off cravings especially if you have just started out low-carbing.

If you're sick, drink broth or protein shakes. Better than bread any day!

Karen
Reply With Quote
  #11   ^
Old Sat, Mar-23-02, 15:34
Elaine3 Elaine3 is offline
Registered Member
Posts: 36
 
Plan: atkins
Stats: 288/270/150
BF:
Progress: 13%
Location: okla, started Atkins 3-12-02
Default atkins book

I don't have the atkins books I started with the web site and read it but there is still a lot I don't know can someone give me a few sites to go to fill in the gaps?
Reply With Quote
  #12   ^
Old Sat, Mar-23-02, 16:33
doreen T's Avatar
doreen T doreen T is offline
Forum Founder
Posts: 37,203
 
Plan: LC paleo/ancestral
Stats: 241/188/140 Female 165 cm
BF:
Progress: 52%
Location: Eastern ON, Canada
Default

The gaps can only be filled by the information you'll find in the book. Websites are useful guides, and full of info & tips ... I dare say this very site is one of the best .. But you need to read the book to understand the nitty gritty and the Why's of the program.

I'm sure your local library has a copy that you can borrow, so no need to buy anything Happy Reading.

Doreen
Reply With Quote
  #13   ^
Old Fri, Mar-29-02, 10:51
Elaine3 Elaine3 is offline
Registered Member
Posts: 36
 
Plan: atkins
Stats: 288/270/150
BF:
Progress: 13%
Location: okla, started Atkins 3-12-02
Default

Got the book found it at my local used book store. I understand a lot more of what was going on in my body now that I have the book and a lot more of what I have to look forward to and you are right about this web site everyone has so much info that helps to get instant answers on a day to day. Also I started my journal and that help to see my path each day

Elaine
Reply With Quote
  #14   ^
Old Tue, May-07-02, 09:30
Phil C's Avatar
Phil C Phil C is offline
Registered Member
Posts: 38
 
Plan: Atkins
Stats: 201/179/150 Male 64 inches
BF:
Progress: 43%
Location: Baton Rouge, Louisiana
Question Fiber ?

Karen,
Thanks for the GREAT advice on starting! You mentioned that both Atkins and PP allow subtracting fiber from carbohydrate counts of foods. I could not find this mentioned in Atkins' latest book. Could you give me a hint about this or how it works? My wife and I were advised by her cardiologist to 'try' the Atkins diet and we both take Metamucil each day, each teaspoon of which contains 5g of carbohydrates. thanks.
Reply With Quote
  #15   ^
Old Tue, May-07-02, 18:12
Karen's Avatar
Karen Karen is offline
Forum Founder
Posts: 12,775
 
Plan: Ketogenic
Stats: -/-/- Female 5 feet 4 inches
BF:
Progress: 100%
Location: Vancouver
Default

Check to see if you have the 2002 edition. I think it's in the Induction section.

All you do is simply subtract the fiber count from the total carb count of a certain food item. This gives you what are called Effective Carbs - the carbs that raise insulin. Fiber is neutral.

A better option than metamucil is psyllium as it's practially all fiber. And the best is eating enough vegetables and letting your body adjust to your new way way of eating so no fiber supplements will be needed at all.

Karen
Reply With Quote
Closed Thread

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Similar Threads
Thread Thread Starter Forum Replies Last Post
Reading Carbs on Food Labels babejoe Newbies' Questions 5 Mon, Apr-25-11 13:52
Carb counting - too hard ! benbun Newbies' Questions 9 Thu, Jan-06-05 22:26


All times are GMT -6. The time now is 08:23.


Copyright © 2000-2024 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.