Carb Counting: Count Carbs to Stay in Ketosis
Cut Carbs to Maintain Ketogenic Effect of Low Carb Diet

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Glycemic Index GI of Carbs
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Carb Counting

Why Count Carbs?

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.

Count Carbs to Stay in Ketosis

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.

Count "Net Carbs" or "Digestible Carbs

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.

Carbohydrate Addicts Diet

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."

Zone Diet

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.

South Beach Diet

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.

Calorie Counting Still Important

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 information about calorie needs and so forth, visit Calorie Counter.

Carbohydrates Definition
Carbohydrates Information
Complex Carbs Guide
Simple Carbs Guide
Starch/Starchy Carbohydrates
Sugars Carbohydrates
Carb Counting Guide
Facts About Carbohydrates
Diabetes, Carbs and Diet

Fiber in Diet
Dietary Fiber
Types of Fiber
Best Sources of Fiber
Benefits of Fiber
Daily Fiber Needs

Nutrition & Carbohydrate
Nutrition in Carbs
Minerals in Carbohydrates
Vitamins in Carbohydrates
Phytochemicals in Carbs

Carbs and Glycemic Index
Digestion of Carbs
Blood Glucose Levels
Glucose into Energy
What is Glycogen?
How is GI Measured?
What Affects Glycemic Value?
Glycemic Index Food Chart
Glycemic Index Food Pyramid
Glycemic Value of a Meal
GI Values in Carbohydrates
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Carbohydrate in Foods
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Carbs in Food cont/
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Carb-Controlled Diets
Atkins Diet
South Beach Diet
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Low Carb Dieting
Benefits of Low Carb Diets
Low Carb Diets Health Risks
Ketosis - High Ketones in Blood
Gluconeogenesis Guide
Free Low Carb Diet Advice
Low Carb Weight Loss Diet

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Insulin Resistance Syndrome provides general information about different types of carbohydrate, like monosaccharides, disaccharides, oligosaccharides, polysaccharides, as well as nutritional value of carbohydrates, carb-content of foods, plus details of GI values of all food groups, plus advice about diabetes, impaired glucose tolerance and insulin resistance. But no information is intended as a substitute for medical advice. Copyright 2003-2021.