Adding carbs back in
Atkins has two lists, the power of 5 [gms of carbs] and the power of 10 [gms of carbs]. Those are great lists to start with for adding carbs back in.
The Power of Five
The portions that follow each contain roughly 5 grams of carbohydrates. For additional foods, refer to Dr. Atkins’ New Carbohydrate Gram Counter (M. Evans, 1996).
1/4 cup blueberries
1/4 cup raspberries
1/2 cup watermelon
1/3 cup cantaloupe
3/4 cup cooked spinach
1/2 cup red bell pepper
1 medium tomato
2/3 cup cooked broccoli
8 medium asparagus
1 cup cauliflower
1/3 cup chopped onion
1/2 California avocado
1/3 cup carrots
1/4 cup peas
1/5 cup mashed potatoes
1/5 cup butternut squash
2/3 cup summer squash
1/6 cup corn
4 ounces whole milk
1/2 cup cottage cheese
2/3 cup ricotta cheese
1/3 cup plain yogurt
Nuts and seeds:
1/3 cup walnuts
3 tablespoons almonds
1/3 cup pecans
1/4 cup macadamia nuts
3 tablespoons hulled sunflower seeds
2 tablespoons natural peanut butter
1 Rye Crisp cracker
1 cup plain popcorn
1/2 cup puffed brown-rice cereal
2 tablespoons lentils
2 tablespoons kidney beans
2 tablespoons chickpeas
THE POWER OF 10
The following portions each contain roughly 10 grams of Net Carbs. Food groups are arranged in the general order in which they should be added.
3/4 cup carrots
1/2 cup acorn squash
1/4 cup yams (or sweet potatoes)
2/3 cup peas, shelled
1/4 cup plantain
1 cup beets
1/3 cup parsnips
1/4 cup white potatoes
1/3 cup lentils
1/3 cup kidney beans
1/3 cup black beans
1/4 cup navy beans
1/3 cup lima beans
1/3 cup great northern beans
1/3 cup chickpeas
1/4 cup fava beans
1/3 cup pinto beans
1 1/4 cup strawberries
3/4 cup cantaloupe
1 cup watermelon
1/2 cup fruit cocktail, canned in water
1/2 small banana
1 cup guava
1/3 cup mango
1/4 cup rice (long-grain, brown*)
1/2 cup plain old-fashioned oatmeal*
1/3 cup corn kernels*
1/3 cup whole-wheat cereal* (Wheatena)
1/4 cup barley*
1/4 cup semolina pasta*
*All figures are for cooked vegetables, starches and legumes.
How many carbs? Here are the plans I have the books for:
Stage 1: 20 gms
Stage 2: 15-40 gms (average)
Stage 3: you have to determine this by trial and error, will be slightly (5-10 gms) below stage 4 number)
Stage 4: 40 to 60 gms (average)
Pay very very close attention to the carbohydrate ladder. If there is something in one category that triggers a binge you MAY not be able to proceed further down the ladder.So don’t start with the ‘fun’ carbs like fruit and grains.
Life without Bread
72 gms (108 gms if you are over 45) this can be from any source
55 gms for weight loss
75 gms for maintenance
alway eat more protein than carbs
10-15 gms per meal or snack (5-6 meals per day)
One palm size serving per meal (5-6 meals per day)
This program has 4 stages. The carb levels are determined by your weight. For maintenance he recommends 1.5 gms per lb of body weight so for a 120 lbs woman that would be 180 gross carbs, minus 50 gms (he’s BIG on fiber) fiber for net carbs of 150. This is a lowfat program.
Her amounts vary according to activity level and whether you need to lose/gain weight. For me it was 3 meals with 20 gms and 2 snacks with 7.5 gms...which comes to 75 gms a day.
Many plans seem to come out at +/- 75 gms/day. Lutz gives some fancy numbers to support this, it's what your brain needs to function. And somewhere else this number was supported as what diabetics were allowed historically.
What Tom Venuto of Burn the Fat, Feed the Muscle & Fit over 40 says about adding carbs back into your diet:
Great thread. I plan to do a lot of reading on this board.
Meyer-Welcome!! Also, we hope you'll join us in the daily thread:)
I've heard about carb cycling but I had no idea what it was.
what is the name of the book?
Hi guys, I'm a low carb bodybuilder and know the benefits of carb cycling. It was interested to hear Tom Venuto talk about it.
I had always thought that 'Burn the Fat' was a regular moderate or even high-carb approach based on info I was given. Has he greatly changed the content of the book from the version that was out a few years ago?
I heard the book used to recommend 5 days of a 500 calorie deficit, followed by 2 days at maintenance to stop your metabolism from crashing. Was this info wrong?
Thanks for your help.
I'm not the best one to answer your question, but have done a version of BFFM for over a year... (and love it)
When I got out of it is: Everyone is different and has different goals... He has sample menu's in the appendix for different purposes... A baseline diet, moderate carb and low-carb plan for both men and women.
Much of it depends on how much you have to lose (or gain) your body type, how many calories does your body need on a daily basis, etc. Once you know these things, then a plan is formed and you go from there.
My own plan was to maintain and build some muscle (or not lose anymore). I had started with a 40/30/30, tried doing 40/40/20 1-2x a week, and in the end my macros fall in the 32 C/ 38 P/ 30 F....
Thanks mmam5. Good to see low Carb being embraced by Venuto. It seems like a very comprehensive book.
[COLOR="Purple"]I wish that some of these e-books would be put in print. I can only get dial-up where I live and it takes days to download something like this. POO!! :mad:[/COLOR]
I'm going to order BFFM and take it to Kinko's for printing - I want a hard copy!
Atkins is working for me, but this sounds healthier. AND it sounds like a way to NOT re-gain weight upon re-adding carbs.
This is a great list of healthful carbs as many people forget that your body needs carbs to be healthy! Complex carbohydrates are necessary while it's the simple carbs we should avoid. Thanks for posting!
I like it
First post clearly show carb sources with balance diet.
Something else you might want to consider is checking out the Paleo diet
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