I read somewhere on another post that you subtract the amount of fiber from the total carbs to get the amount of carbs that count for a block? ie.)12g carbs total minus 3g fiber = 9g carbs or 1 block carbs.

Concerning fat, only the staturated fat counts in the 1.5g fat per block. Is this info correct?

Also, my trainer told me to include one "cheat day" per week. This sounds like not a good idea since it takes about four days for insulin levels to go down right?

Hi Laura!

Yes, you're correct about the carbs.

You would count all the fat, not only the saturated fat. Dr. Sears advises one high carb meal a month, just to remind you how yucky it feels afterward! That's one meal, not one day. One entire "cheat day" every week is going to work against your efforts, as you mentioned.