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Starting intermitent fasting and Low carbs (table)


For Net Carbs Counter Atkins website   http://files.atkins.com/1501_CarbCounter_Online.pdf.


I suggest that you make up a table from their table.  I have a short table at 1/3rd down the page http://healthfully.org/rh/id14.html.  It should be all you need.  It is a paper I wrote and pasted nearly 2 years ago.


Net Carbs = total carbohydrates minus fiber content.

 

Egg 1 = 0.4 grams

Seafood 6 oz. = 0

Meats 6 oz. = 0

Poultry 6 oz. = 0

Oils 6 oz. = 0

 

Dairy

American processed 1 slice 1.5 grams

Cheeses 1 oz. = 0.7

Cottage cheese c = 5

Cream 1 T  = 0.4

Cream cheese 2 T = 1.2

Milk 1 c = 11.7 to 15

Yogurt plain 1 c = 11.6

Greek Yogurt plain 1 c =  9

 

Raw Vegetables

Avocado = 2 grams

Bell pepper green c= 2.2

Bell pepper red c =3

Broccoli c = 1

Cabbage shredded c = 1.1

Celery stalk = 1

Cauliflower florets c = 1.4

Cucumber c = 1

Nuts

Almonds 24 = 2.5

Brazil 6 = 1.4

Cashews 2 T = 5.1

Mixed nuts 2 T = 2

Peanuts 2 T = 1.4

Pecans 1 oz. = 1.2

Walnuts 1 oz. 1.2

 

Green beans c = 2

Lettice 1 c = 0.36

Olives black 5 = 0.7

Olives green 5 = 0.0

Onion 2 tbs. = 1

Spinach 1 c = 0.2

Squash summer c    2.6

Tomato 1 med = 3.0

Tomato juice 1c = 8

For those off

the induction

(ketogenic) phase

 

Fruits

Apple med = 8

Banana med = 30

Blueberries c = 9

Dates dried 1 oz = 21

Fig dried med = 6

Grapes 1 c = 26

Grapefruit = 9

Melon cantaloupe 1 c  = 12

Orange navel med =15

Peach med = 15

Pear med = 20

Strawberry 5 lg = 5

Legumes

Black bean home cooked 1 c = 8

Canned baked beans 1c = 36

Kidney home cooked 1c = 11

Pinto bean home cooked = 25

Soybean white 1c =10

Vegetables not  leafy

Beets steamed 1c  = 13

Carrots steamed 1c = 8

Corn on cob med steamed 15

Eggplant 1c = 5

Olive cured 7 = 1

Onion 1 c = 12

Peas 1 c = 14

Potato med with skin = 26

 

Snow pea c cooked = 2.7

Squash acorn 1 c = 21

Squash zucchini 1c = 3

Sweet potato med = 20

 


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