Keto & carb count

DyanasLBSGoingDown

How do you figure out what your net carb intake is? Why are they special?

lemurcat2

Net carbs = total carbs as counted in the US and on US/Canadian labels (starch+sugar+fiber) minus fiber (and sugar alcohols, although I personally wouldn't bother with those).

Fiber generally doesn't affect whether or not you are in ketosis, and to the extent that low carb helps with appetite issues fiber usually doesn't prevent it from doing so.

For weight loss, calories are what matter, not keto, but some find low carb (or super low carb like keto) helps with appetite control or calorie control.

kshama2001

Additionally, you can theoretically eat more carbs and still be keto compliant if you use net carbs.

I'm sure there's more on this in the Low Carb group:

https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum

sijomial

Food labelling is different across the world so it depends where you are and what database entries you pick.

russellholtslander1

All net carbs means is that fiber is subtracted from total carbs.. so you might eat 23 grams of total carbs, but that is only 15 net carbs, because you have 8 grams of fiber.

It doesn't ALLOW you to eat more carbs.. that s determined by the proper amount you need for whatever diet you are on.. but different people count it different ways. It only matters, in that if you need 20 grams of carbs.. you might be able to eat 28, instead of 20, if you get your food from food with more fiber.. those 8 grams of fiber don't affect your body the ways sugars and starches do.. they pass through.

I don't think it matters which way you count, but if you do well at 25 NET carbs, then stick to that way of counting.. if you lose weight eating 20 grams of TOTAL carbs, and decide to eat 28 grams of carbs, because you have some fiber.. but it doesn't always translate exactly.. so be careful.

Really, it's best just to pick ONE way, then test to see where you stop getting good results, and then back off 5 grams. The only difference is a slightly different number, which doesn't change your results at all.

It is good to know that even on lower carb, fiber can allow a few extra carbs.. so raspberries or green beans might be a better choice than something with no fiber.. might get you one extra serving a day. A few extra carbs might be desirable some days.

DyanasLBSGoingDown

Thanks so much for the insite guys!