Methods for determining an individual's Atkins sugar balance and the principle of prioritizing dietary quality.

**How ​​to determine each person's Atkins sugar balance**

If you are new to the Atkins Program, you may not yet know your ACE score.

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Relax, although you may be able to set your personal sugar intake to zero within a few weeks, determining your ACE is not difficult.

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If you do need to lose weight, it may take longer to determine your ACE (acetylene-to-carbohydrate ratio) because you first need to determine how much carbohydrate you are allowed to consume each day in order to lose excess weight.

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In either case, it's recommended that you start with a recommended daily intake of 60 grams of carbohydrates. (Remember, if you plan to lose several kilograms of weight, you should start with the first phase of the Atkins method.)

To lose weight: Set your daily net carbohydrate intake target at 60 grams. If you maintain this standard and your weight starts to decrease, you can increase your intake by 5 grams as long as you continue to lose weight.

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Remember, the slower you lose weight, the easier it is to form new eating habits, and the greater the chance of losing weight.

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When carbohydrate intake is maintained at a constant level to reach the target weight, and this weight is maintained for at least one month, an ACE is found.

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However, if you maintain a net sugar intake of 60 grams per day and your weight stops decreasing after a week, reduce it to 50 grams per day to see if you can get your fat-burning engine running again.

Maintaining weight: If you can maintain your weight for several days by consuming 60 grams of net sugar per day, try increasing your intake to 70 grams.

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As long as you don't gain weight, slowly increase your intake; if you gain a few kilograms, reduce it by 5 or 10 grams, and you can find your ACE.

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If consuming 60 grams per day causes you to gain weight in the first few days, reduce your intake to 50 grams and see if you can maintain that level.

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Continue to maintain a level that keeps your weight unchanged; that's your ACE.

**Prioritize quality over quantity in your diet.**

The greatest advantage of Atkins therapy is that, in order to maintain weight, people consume high-quality food, not just a large quantity of food.

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In addition, you can choose from a variety of delicious foods so you don't get bored with the same food.

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The best way to maintain a dietary habit is to make it varied.

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The best way to live a consistently successful life according to the Atkins method is to make life exciting!

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Today's supermarkets are filled with novel and delicious vegetables from all over the world. Try them!

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Add some surprising, crisp greens to your salad, such as arugula, chicory, and fennel.

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In addition to cabbage, try kale, Swiss chard, or spicy wasabi-flavored greens.

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These dishes are not only flavorful, but also low in sugar and rich in high-quality nutrients.

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Exciting Asian vegetables are available in most well-stocked supermarkets, including bok choy, pea pods, mung bean sprouts, and Japanese radishes.

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These vegetables are not only suitable for stir-frying, but also for making salads.

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Pickled vegetables are also very popular in Spanish cuisine, such as chayote and jicama.

When you start consuming grains again, even if your ACE level is high enough to allow you to eat grains normally, you should avoid or occasionally eat less of regular (whole-grain) pasta and white rice.

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Brown rice has a lower net sugar content and is considered a food that can be consumed in moderation according to the Atkins Glycemic Rank (AGR). Its richer nutrients can replace white rice.

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The best choice at a cereal store is unprocessed grains that include bran, such as oats and barley.

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Although green beans and other legumes are high in sugar, they are also high in fiber, making them a good choice overall.

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Eating small amounts of legumes and whole grains can provide your body with the necessary nutrients without exceeding your sugar intake limits.

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These foods may not need to be eaten every day, but ideally they should be eaten a few times a week.

**Comprehensive Guide**

To help people choose nutrient-rich foods, including fiber, without gaining weight, we recommend adhering to the following principles: First, risk facing the facts by continuing to calculate your net carbohydrate gram weight; second, by gradually familiarizing yourself with the eight stages of carbohydrate escalation, always keep your attention on intake.

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Each meal should include sufficient protein, healthy fats, and a moderate amount of carbohydrates.

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Daily carbohydrate intake should include:

◎4-5 servings of vegetables (Please remember that one serving is generally half a cup of cooked vegetables or one cup of raw vegetables. A large salad at lunchtime should include 3 servings of vegetables, which is more than half of your daily recommended intake.)

◎1-2 servings of fruit (Please remember that a whole fruit does not equal 1 serving. For example, half a medium-sized apple, half a grapefruit, or two fresh plums constitute 1 serving of fruit.)

◎ 3 servings of dairy products (e.g., including 28 grams of cheese, 1 cup of yogurt or whole milk, and 1/2 cup of farmer's cheese).

◎57-114 grams of nuts and/or plant seeds

Based on each person's Atkins Sugar Balance (ACE) index, it is recommended to eat whole grains and legumes at least once a day.

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According to the Atkins Glycemic Ranking (AGR), first choose from food group #1 (eat regularly), do not frequently choose from food group #2 (eat in moderation), and occasionally choose from food group #3 (eat occasionally).

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People with high ACE levels can eat more fruit if they don't experience a spike in blood sugar from fruit.

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You'll discover how diverse your food can become simply by adding one type of sugar to your recipes each time.

It's also important to remember that as long as you adhere to the total carbohydrate intake limit, you can mix or combine foods.

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Our daily meal plan offers many ways to substitute one food for another, but it's essential to consistently adhere to your ACE (Acute, Acute, and Verbal) guidelines.

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If you intend to replace food items in your meal plan, replace them with the food items mentioned in this chapter.

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Try some fun new combinations-sprinkle sunflower seeds or chopped walnuts on cauliflower, toss blueberries with fresh, creamy ricotta cheese, and aim to eat as many different types of food as possible.

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Don't decide what to eat based on traditional ideas.

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If you're planning to follow the Japanese example and eat miso soup with tofu and leeks for breakfast, give it a try!

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If you want to make your breakfast scrambled eggs more interesting, feel free to use leftover asparagus lettuce from last night to make scrambled eggs.