Total carbs or net carbs
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Magic18
Posts: 71 Member
I have been recommended by a nutritionist to try a ketogenic diet. My question to you, and I know it is a debate and depends on the person, but I am curious what the majority are doing. For those on a Keto diet vs a low carb diet, do you count total carbs or do you subtract fiber and .5 points for sugar alcohols or just the fiber? Thanks!
Right now I am subtracting fiber but not sugar alcohol and weening myself down slowly as I'm switching from a low fat diet. In two weeks I've gone from about 150 net carb to 50-60. My goal will be 30-40 next week so I hope to reach a ketogenic state soon although I've already seen several inches, I'm guessing water weight, come off me.
Right now I am subtracting fiber but not sugar alcohol and weening myself down slowly as I'm switching from a low fat diet. In two weeks I've gone from about 150 net carb to 50-60. My goal will be 30-40 next week so I hope to reach a ketogenic state soon although I've already seen several inches, I'm guessing water weight, come off me.
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Replies
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I don't subtract sugar alcohols. They tend to mess with my digestion (I can only use SweetLeaf Stevia so far without impact). I do subtract fiber most of the time. I don't tightly count anymore, but my goal was generally 25-30 net, 50 total - or something similar. That way I still had similar goals - and I wasn't allowing the "fiber/SA discount" to overtake too much. I also don't care too much if I go over because I ate more broccoli or something...
Mainly, the key thing is to do it consistently, whichever method you choose. But I mainly have a loose target for both, tied together...
Another "sister" group a log of us participate in is: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
It has a fabulous launchpad with tons of resources on how to avoid the so-called keto flu and many things in the stickied post. It covers all types of low carb dieting - as well as many recipes, book resources, and veterans from the trenches who've learned tips and tricks of surviving.
Honestly, I think it is fabulous that your nutritionist sent you on this path - so many in the medical field don't accept it yet for what it can do... Best of luck to you!0 -
Thanks so much for your reply. My concern is being new I've had days where I have gone over and netted 70 or so and I was told that all it takes to get your body out of ketosis is one day of too many carbs so I'm not there yet even though I am seeing progress.
I appreciate the link to the other group, will join as I can use as many resources as possible.0 -
don't sweat it, but if you want more calories, choose fats, and do look into using mct oil, coconut oil to balance things out.
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Total.
Neat, clean, unambiguous.
Start at 20.
If you 'tolerate' carbs OK, you will be able to make progress and still feel better as that count increases, but you will have a good baseline.
There are many variables, all of which you'll read about in the various threads, but in my view they needlessly complicate what is in reality a simple approach to fueling our minds and bodies efficiently and deliciously.
YMMV1
