does calories and fat matter on the nutrition label? what should i look out for and what else should i keep to a minimum.

Hi Favian,

You know, as soon as I read your question, I immediately guessed you hadn't done any reading about low carbing.

First of all, a "no carb" approach has no advantage whatever over "low carb." There are so many valuable nutrients to be had from vegies, you are selling yourself short by not eating them.

Low carbing is so very different form "ordinary" eating that you really, really need to do some reading. You will find it all a lot easier if you choose a specific plan and read the appropriate book.
If you go to "Which low carb plan is right for me?" at the right side of the screen," you'll see summaries of the major plans. I cannot urge you strongly enough to choose a plan and read the book before you try to start.

I wish you every success.

Rosebud

what I think that really matters are the CARBS.
in the Atkins plan 1st phase of induction, you are only allowed to have 20 carbs per day, during a period of 14 days or until you reach jour weigh goal.

Then you have to concentrate on gettng the following percentages:

65% from FAT
and 30% of proteins
and the rest 10% of carbs

I just wanted to comment, that a great way to keep track of the food you eat, % of fat, calories, % carbs and proteins, is by suscribing to the fitday.com page. Take a look at it, and you will see that counting all this nutrients, have never been easier.
It has helped me a lot.
there is also a section where you can get the stats of how many calories you are consuming and also burning due to your Basal metabolism, and the activities you have day by day.

Before you iniciate this WOE I recommend you to read the Dr. Atkins books, which will become your Bible in this WOE and WOL.

my aim is to gain weight specifically muscle mass.. protein will help me do this correct?