Years ago, when I developed The Metabolism Miracle, there were very few 5 gram “Counter” carbs available at the local supermarket. Most people followed Step 1 consuming neutral foods only (lean protein, heart healthy fat, neutral veggies). Time passed and some lower carb foods appeared on the scene that legitimately fulfilled the net carb grams < 5 grams. But, as you know, they were few and far between.
I spent a great deal of time scouring the supermarket chains to find over 115 Brand Name products that fit the requirement of the 5 gram “Counter” and put them in one list now available at : http://themetabolismmiracle.com/#/extras/4556897363.
Step 1: You may have neutral foods as desired at any time on Step 1. These include the foods in the neutral lists and arrow sheet; lean protein, heart healthy fat, neutral veggies, and foods with < 1 gram net carb (in that serving size). In addition, you have the option to add a 5 gram “Counter” carb at your breakfast, lunch, dinner, bedtime, and in the middle of the night if you are awake. The “Extra” list will give you 115 possibilities for this 5 gram “Counter” carb.
Steps 2 and 3: As in Step 1, you may have neutral foods as desired. You MUST have 11-20 grams net carb at meals, bedtime, and between meals that exceed 5 hours. If you use a 5 gram “Counter” carb, you must incorporate it into your 11-20 gram allotment….don’t take it in addition to your 11-20 gram allotment.