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With the rise in popularity of low carb diets - often called ketogenic diets
because they induce ketosis (a metabolic process in which the body
burns fat for energy instead of carbs) - carb-counting has become a
standard tactic to ensure you are within the diet rules for carb consumption.
By counting carbs to monitor your daily carb intake you ensure that your body
is in ketosis, to maximize fat-burning. It also helps to regulate blood sugar
and insulin levels.
The total carbohydrate content of a food includes sugars, starches
and dietary fiber. But since this carb-total includes dietary fiber,
which is indigestible, it may give an inaccurate measure of the carb-value
of the food in question. So most low carb diets ask you count "net carbs" - the
ones that are actually digested. To calculate net carbs, simply subtract the
dietary fiber content from the carb-total.
Carb Counting Rules of Popular Low Carb Diets:
The Atkins Diet permits a daily carb-total of just 20 grams,
during the induction phase of the plan. In the second phase, known as
Ongoing Weight Loss, you add another 5 grams of net carbs (digestible carbs)
a day, in weekly increments. You keep adding 5 grams of carbs until your
weight loss ceases, at which point you will have attained your
carbohydrate - balance - normally 40-60 grams of carbs per day.
In the Carbohydrate Addicts Diet, the authors argue that total
daily carb intake is less important than the number of times you actually eat
carbohydrate. By restricting carbs to one meal a day, you help to stabilize
your blood chemistry, reduce hunger and encourage the body to reduce
weight. Basically, any food with a carb-count of more than 4 grams per portion
can only be eaten at a "reward meal."
The Zone Diet divides foods into "blocks." The carbohydrate block contains a
carb-count of 9 grams, and Zone author Barry Sears favors nutrient-dense
vegetables and fruits in preference to breads and starches.
The carb total on the Zone diet actually exceeds the amount
required to maintain ketosis.
The South Beach Diet is different again. This low carb weight loss plan
contains no carb counts, or even calorie-counting. Instead of carb-counting,
carbohydrate is restricted by type. During the 14 day induction phase,
the diet permits only lower glycemic index carbs. Carbs like bread,
potatoes, rice, along with starchy fruits and vegetables, are off-limits.
Thereafter, you can add back carbs that are higher on the glycemic index,
while the final phase - the South Beach healthy eating for life phase
permits more multi-grain bread and brown rice.
Clinical weight loss trials continue to show that the balance
between calorie-intake and expenditure is still the best predictor
of weight loss. So if you want to lose weight, then as well as counting carbs,
make a point of counting calories, too.
For more info, download Carb Counting, a free ebook.
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