CARB 
    COUNTER
                                                                                                                                                                                                                                        HOW TO USE 
                                                                                                                                                                                                      THE ATKINS CARB COUNTER
                                            CARB COUNTER                                                                                                                                                  HE CARB COUNTER has one purpose only—to tell you the net carb count of as 
                                                                                                                                                                                                          many foods as humanly possible. It is not a calorie counter, nor is it a comprehensive 
                                                                                                                                                                                               Tencyclopedia of food counts. You won’t learn how much calcium a food has, 
                  1  How to Use the                                                        23  Fish & Shellfish                                                                                how many grams of omega-6 fat, how much protein or how much vitamin C. All of that 
                         Atkins Carb Counter                                                                                                                                                   information is available elsewhere. What is not widely available—until now—is a way 
                                                                                            25 Fruit                                                                                           of answering the all-important question, “How many net carbs does this portion of food 
                  3  Atkins & Other                                                         28  Grains, Noodles & Pasta                                                                        that I’m about to eat contain?”
                         Low-Carb Specialty Foods
                  6  Baking Ingredients                                                     30 Legumes                                                                                         Knowing that number is going to make it possible for you to do Atkins the right way,  
                                                                                                                                                                                               the effective way, and the way that works for you, no matter what Atkins Diet plan  
                  7  Beef, Lamb, Pork                                                      31  Nuts & Seeds                                                                                    (Atkins 20 or Atkins 40) you’re on.
                         & Other Meats                                                      33  Oils, Fats, Vinegar  
                  9  Beverages &                                                                   & Salad Dressings                                                                           What’s more, we based our net carb counts on realistic amounts of food—the amount 
                         Alcoholic Beverages                                                                                                                                                   of a food you’re actually likely to eat! Remember, manufacturers are famous for making 
                                                                                            35 Poultry                                                                                         “serving sizes” ridiculously unrealistic in order to make their numbers look less bad. 
                  12  Breads, Crackers,                                                     36  Sauces & Marinades                                                                                                                                                    We’ve all seen examples of this: A single 
                         Tortillas & Wraps                                                                                                                                                                                                                            cookie you’d eat in two bites is labeled  
                  14  Candy & Chewing Gum                                                   39 Snacks                                                                                             *Counting Carbs?                                                    “2 servings” with “1/2 cookie” constituting 
                                                                                            41 Soups                                                                                                 Atkins Net Carb Count assists                                    one “serving”; or a small 8 ounce bottle of 
                  15 Cereals                                                                                                                                                                       you in tracking carbs that impact                                  juice at the convenience store with a label 
                  17  Condiments & Seasonings                                              43 Sweeteners,                                                                                            blood sugar. Fiber and sugar                                     claiming it’s “2 servings”. 
                                                                                                   Spreads & Syrups                                                                                  alcohols should be subtracted                                    Our net carb counts are based on the real 
                 18  Dairy, Eggs &                                                         45 Vegetables                                                                                             from the total carbs since they                                  portions of foods real people eat. If we’re 
                         Dairy Substitutes
                                                                                            49  Vegetarian Products                                                                                  minimally impact blood sugar.                                    talking about an Atkins Bar, for example, 
                  21 Desserts                                                                                                                                                                                                                                         we’ll give you the net carbs in an Atkins 
                                                                                           52  Chain Restaurants                                                                                  TOTAL FIBER SUGAR                                                   Bar—we don’t tell you that an Atkins bar is  
                                                                                                                                                                                                 CARBS                        ALCOHOLS            4 “two servings” and then give you the net 
                                                                                                                                                                                                          g           g           g =
                                                                                                                                                                                                   19  - 6  - 9                                                       carbs per “serving”.
                                                                                                                                                                                                                                                                                                     ATKINS CARB COUNTER     1
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                  That means you can depend on these net carb counts being reliable numbers that you can                                                                                                    ATKINS &                                                                                                                                         Net 
                  use to calculate exactly how many carbs you’re consuming so that you can stay within the                                                                                                  OTHER LOW-CARB                                                                                                                     Amount Carbs
                  parameters of the Atkins Diet.                                                                                                                                                            SPECIALTY FOODS                                                                  Coconut Almond Delight                              1 bar  3.0
                                                                                                                                                                                                                                                                                             Cranberry Almond                                    1 bar  2.0
                  But there’s one important thing to remember:  We included a lot of foods in the Atkins                                                                                                                                                                     Net 
                  Carb Counter that you probably will not be eating on the Atkins Diet, and probably                                                                                                                                                           Amount Carbs                  Dark Chocolate Almond 
                                                                                                                                                                                                                                                                                                 Coconut Crunch                                  1 bar  3.0
                  shouldn’t be eating on any diet. We put them in so you could see the carb load of different                                                                                               Atkins Nutritionals Products                                                     Dark Chocolate Decadence                            1 bar  3.0
                  common foods, so you could compare high net carb choices with lower carb choices, or, in                                                                                                  Atkins Meal Bars                                                                 Peanut Butter Fudge Crisp                           1 bar  2.0
                  some cases, so you could see just how high in sugar a given food really is.                                                                                                               Blueberry Greek Yogurt                               1 bar  3.0                  Sweet & Salty Trail Mix                           1 pack  4.0
                  Remember: Every single food listed here is not right for every phase; and some                                                                                                            Chocolate Chip Cookie Dough   1 bar  3.0                                         Triple Chocolate                                    1 bar  4.0
                  foods are not right for any phase! Choose wisely!                                                                                                                                         Chocolate Chip Granola                               1 bar  3.0
                                                                                                                                                                                                            Chocolate Peanut Butter                              1 bar  3.0                  Atkins Harvest Trail Bars  
                  What to Avoid                                                                                                                                                                             Chocolate Peanut Butter Pretzel   1 bar  3.0                                     Dark Chocolate Cherry & Nuts 1 bar  6.0
                  For example, manufactured trans fats, which are hydrogenated or partially hydrogenated oils,                                                                                              Cinnamon Bun                                         1 bar  3.0
                  have absolutely no place in a healthy diet. Even if you stay away from sugary treats, added                                                                                                                                                                                Dark Chocolate Peanut Butter 1 bar  4.0 
                                                                                                                                                                                                            Cookies ‘n Crème                                     1 bar  4.0                  Dark Chocolate Sea Salt Caramel 1 bar  4.0
                  sugar (under numerous aliases) turns up in bread, sauces, marinades and salad dressings, to                                                                                               Mudslide                                             1 bar  3.0
                  name just a few products. Most of us get up to 40 times as much omega-6 fats as omega-3                                                                                                                                                                                    Vanilla Fruit & Nut                                 1 bar  7.0 
                  fats in our diet because the former are used in most processed foods. Ideally, the ratio should                                                                                           Peanut Butter Granola                                1 bar  3.0
                  be 1 to 1.  That’s why we recommend you not cook with certain oils or eat products that                                                                                                   Peanut Fudge Granola                                 1 bar  2.0                  Atkins Ready-to-Drink Shakes  
                  contain them. Specifically, steer clear of soybean, regular safflower—the high-oleic type is                                                                                              Strawberry Almond                                    1 bar  3.0                  Café Caramel                                    1 shake  2.0
                  fine—corn and peanut oil, as well as “vegetable” oil, which can contain any of the above.
                                                                                                                                                                                                                                                                                             Cookies & Crème                                 1 shake  2.0
                                                                                                                                                                                                            Atkins Snack Bars  
                  In addition to relying on the Carb Counter, it’s a good idea to become a careful reader                                                                                                                                                                                    Dark Chocolate Royale                           1 shake  2.0
                  of Nutritional Facts panels on processed foods, which allow you to calculate grams of                                                                                                     Caramel Chocolate                                                                French Vanilla                                  1 shake  1.0
                                                                                                                        Net Carbs. Be sure to also                                                               Peanut Nougat                                   1 bar  2.0
                                                                                                                                                                                                            Caramel Double                                                                   Milk Chocolate Delight                          1 shake  2.0
                           Abbreviations and Symbols                                                                    scan the list of ingredients                                                             Chocolate Crunch                                1 bar  3.0                  Mocha Latte                                     1 shake  3.0
                    C........ cup           lg ...... large        pkg...package          T........ tablespoon          to make sure that hidden                                                            Caramel Chocolate Nut Roll   1 bar  3.0                                          Strawberry                                      1 shake  1.0
                                                                                                                        sugars and other problematic                                                        Cashew Trail Mix Bar                                 1 bar  6.0
                    dia .... diameter       lb ...... pound        sl....... slice        w/....with                    ingredients discussed above 
                    ea.....each             med..medium            sm.....small           w/o...without                 aren’t included.                                                                    Chocolate Chip Crisp                                 1 bar  4.0                  Atkins Day Break 
                                                                                                                                                                                                            Chocolate Hazelnut                                   1 bar  3.0                  Ready-to-Drink Shakes  
                    env...envelope          oz......ounce          sq...... square        "........ inch                                                                                                    Chocolate Oatmeal Fiber                              1 bar  7.0                  Creamy Chocolate                                1 shake  3.0
                    g.......gram            pkt....packet          t........ teaspoon     <....... less than                                                                                                Classic Trail Mix                                 1 pack  4.0                    Strawberry Banana                               1 shake  3.0
                  2     ATKINS CARB COUNTER                                                                                                                                                                                                                                                                              ATKINS CARB COUNTER     3
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              ATKINS & OTHER LOW-CARB                                                                                     Net                             ATKINS & OTHER LOW-CARB                                                                                     Net 
              SPECIALTY FOODS continued                                                                         Amount Carbs                              SPECIALTY FOODS continued                                                                         Amount Carbs
                                                              Net         Beef Teriyaki Stir-Fry                1 tray  6.0                                                                               Net         LC Foods Low Carb Mixes  
                                                   Amount Carbs           Cheese Pizza                         1 pizza  11.0                                                                   Amount Carbs              Banana Bread, prepared                 1 sl   1.0
                                                                          Chicken & Broccoli Alfredo            1 tray  5.0                                                                                              Frosting, Chocolate or 
              Atkins Endulge Treats                                                                                                                          Pudding Mix, Chocolate, 
              Caramel Nut Chew                       1 bar  2.0           Chicken Margherita                    1 tray  7.0                                     prepared w/ whole milk  1/2 C  7.0                          Vanilla, prepared                   1 T  0.0
              Chocolate Candies                    1 pack  1.0            Chicken with Cheese                                                                Pudding Mix, Vanilla,                                       Muffin Mix, prepared                 1 ea  1.0
              Chocolate Caramel Mousse   1 bar  2.0                          and Bean Burrito                1 burrito  12.0                                    prepared w/ whole milk  1/2 C  6.0                    Breakfast Cereals  
              Chocolate Coconut                      1 bar  3.0           Chile Con Carne                       1 tray  4.0                               Big Train Low Carb                                          Dixie Diners’ Carb Counters  
              Chocolate Covered Almonds  1 pack  2.0                      Crustless Chicken Pot Pie             1 tray  5.0                                  Breading & Batter Mix                  1 T  1.0             Apple Cinnamon                      1 pkt  3.0
              Chocolate Peanut Candies   1 pack  1.0                      Italian-Style Pasta Bake              1 tray  9.0                                  Brownie Mix, baked                   1 ea  1.0              Smaps Sweet Maple, dry              1/2 C  2.0
              Dark Chocolate                                              Mac & Cheese                          1 tray  14.0                                 Chocolate Chip Cookie                                    Kay’s Naturals Protein 
               Fudge Squares                     3 pieces  2.0            Meat Lasagna                          1 tray  11.0                                    Mix, prepared                     1 ea  7.0              Apple Cinnamon, dry                1.2 oz  12.0
              Dark Chocolate                                              Meatloaf w/ Portobello                                                             Peanut Butter Cookie                                     LC Foods Cereal, Raspberry, dry  1/4 C  1.5
                 Raspberry Squares               3 pieces  2.0               Mushroom Gravy                     1 tray  7.0                                     Mix, prepared                     1 ea  5.0           Nutlettes, dry                         1/2 C  4.0
              Milk Chocolate                                              Mexican-Style Chicken                                                           Bob’s Red Mill Low Carb                                     Nutritious Living Hi-Lo, 
                 Caramel Squares                 3 pieces  2.0               and Vegetables                     1 tray  7.0                                                                                                          
                                                                                                                                                                Bread Mix, prepared                1 sl    5.0         Original,dry                          1/2 C  7.0
              Nutty Fudge Brownie                    1 bar  2.0           Orange Chicken                        1 tray  7.0                               CarLO CARBiano Low Carb                                     Sensato High Fiber 
              Peanut Butter Cups                 2 pieces  2.0            Pepperoni Pizza                      1 pizza  11.0                                 Ready to Heat Pizza Crust            1 ea  3.0            Butter Pecan, prepared                1/2 C  1.0
              Peanut Caramel Cluster                 1 bar  3.0           Roasted Turkey with Garlic                                                      Dixie Diners’ Carb Counters                                    Nut & Flax Granola, 
              Pecan Caramel Clusters               1 pack  2.0               Mashed Cauliflower                 1 tray  6.0                                                                                                 Cinnamon, dry                    1/2 C  2.0
                                                                          Sesame Chicken Stir-Fry               1 tray  7.0                                   Angel Food Cake Mix,
                                                                                                                                                           prepared                              5.2 oz  1.0
              Atkins Breakfast Frozen Meals                               Shrimp Scampi                         1 tray  9.0                               Dixie Diners’ Carb Counters                                 Prepared Meals  
              Egg with Sausage                                            Swedish Meatballs                     1 tray  6.0                                  Brownie Mix, prepared               2" sq  1.0           Dixie Diners’ Carb Counters 
                 and Cheese Burrito             1 burrito 11.0            Three Meat Pizza                     1 pizza  11.0                                 Instant Mashers,                                            Meal in a Cup  
              Farmhouse-Style                                             Vegetable Pizza                      1 pizza  11.0                                     Cheddar & Bacon,                                        Chili                                 1 C  5.0
                 Sausage Scramble                  1 bowl  5.0                                                                                              prepared                             1/2 C  5.0              Mac & Cheese                          1 C  3.0
              Steak Scramble                       1 bowl  5.0            Other Low Carb Products                                                            Muffin Mix, Apple                                           Spaghetti                             1 C  5.0
                                                                          Baking & Cooking Products                                                             Cinnamon, prepared                1 ea  4.0              Teriyaki Noodles                      1 C  7.0
              Atkins Entrée Frozen Meals                                  Better Bowls Sugar Free                                                            Snackin’ Cake Mix, 
              Beef Fiesta Taco Bowl                 1 tray  7.0              Gelatin Mix, all flavors,                                                          Carrot, prepared              2.3" sq  2.0
              Beef Merlot                           1 tray  6.0             prepared                             1/2 C  2.0                                  Thick It Up Thickener                  1 t    0.0
              4     ATKINS CARB COUNTER                                                                                                                                                                                                    ATKINS CARB COUNTER     5
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