Starting today...how do i read food labels?? and wat about legumes?

[Minu258]

I am starting the induction today but i was a little confused about how to read food labels...the table usually reads:

Total Carbohydrates
Dietry Fibre
Sugar
Sugar Alcohol
Now i know we subtract the fibre from the total carbs for net carbs but how do we treat sugar and sugar alcohol? Can anyone help me?

Also are legumes and lentils (chick peas included) allowed during induction??

[Elizellen]

If the fibre is listed amongst the sugar and sugar alcohols then you do deduct it from the total carb count as well as any sugar alcohols if you want to subtract them
Personally my rule of thumb is that if the SA's give me the 'bathroom effect' I can deduct them but if they dont it means my body is processing them as sugar so I don't deduct them from the total carbs.
Sugar is always counted in the carbs.

So net carbs = total carbs less fibre (always) less sugar alcohols (if you want).

BTW Fibre is not counted as carbs in many countries outside the USA.
UK labels list fibre in a different section of the label, not amongst the sugars. So our labels already list the 'net carbs' in the 'total carbs' list and fibre does not get subtracted from the total.

Legumes (beans, lentils, chick peas, soya beans etc) as you suspect are not allowed on induction and are added when you reach the legumes rung of Ongoing Weight Loss (OWL) stage.

[tabekat]

Honestly, I never worried about reading food labels too much because almost everything I eat is fresh. I'm eating meat, fish, eggs, 4 ounces of cheese and 3 cups of veggies and I just go with it and don't worry about anything.

The rule of thumb seems to work for me. Just eat, eat, eat and be happy.

The only thing I can think of that I ate during induction that was packaged was whipping cream, decaf, and cottage cheese.

But honestly, if you keep your amounts within the induction guidelines you aren't going to run into trouble with it.

Atkins is EASY EASY EASY to do!!!! Be free!!!!

[Minu258]

thnk you