Why is this important? The Big Mistake You Could Be Making When Counting Carbs on the Keto Diet. Net Carbs vs Total Carbs. To calculate net carbs, you take a food’s total carb amount and subtract fiber and sugar alcohols. I'm proud of myself. For most people, 20-25g of net carbs will enable them to reach ketosis. The idea of net carbs has caused so much confusion that carbohydrate counters are now split into two camps… Sometimes mentioned as digestible carbs. On low carb or keto dieting, you should eat 20g-50g of carbs per day either for weight loss or to maintain ketosis. Most keto dieters aim for under 20 net carbs per day. One of the first things you need to know is that there is a difference between the total amount of carbs in your food, and the amount of carbs your body can absorb. But if you’re new to keto or don’t have that much experience with tracking macros, counting carbs can be challenging. Should I Count Total Carbs or Net Carbs on the Keto Diet? Hi guys, I’ve been doing keto for the second time and am on Day 3. Also starting today I'm going to restart the keto diet eating at or below 30g of net carbs, at or below 50g of total carbs and at or below 2000 calories everyday. To figure out the number of net carbs in a food you just take the total carbs in that food and then you subtract the fiber and the sugar alcohols out of the total. Posted by 5 hours ago. Net carbs are the carbohydrates in food that your body can digest and use for fuel. What Are Net Carbs? Total Carbs VS Net Carbs. Carbs on their own are simple carbs, or in other words, how many carbs a food item contains. If your main goal is to increase your ketone levels, then it is best to track your net carbs, keep them below 30 grams per day, and decrease your net carb consumption if you want to deepen your ketosis levels even further. August 15, 2018 by Christina Stiehl. When you’re doing keto, NET carbs are important. There are Two Types of Carb Counters. You have total carbs, fibre, sugars, net carbs — what does all of this mean? Net carbs apply carbs which are digested in the body, including both simple and complex carbohydrates. However, there is this idea of net carbs that gets bandied about that adds a level of confusion. Net carbs take an extra step or 2 in order to figure them out but it’s still pretty simple. 1. Total carbs – fiber – sugar alcohol = net carbs. Luckily, the Internet, food labels, and phone apps have made counting carbs a fairly easy task. To achieve and remain in ketosis, you need to keep your total carb intake around the 30g mark, and your net carb intake around 20g. 203 Shares Total carbs include both fiber and sugar alcohols, often found in sugar substitutes. I’ve worked with several type 1s and we always count total carbs and we have never run into an overdosing issue. If your primary goal is weight loss, the other important variable that you should track is calories and protein. The first time around I made sure that my total carbs were under 20g and the results were great. So, when you’re first starting a keto diet, it’s recommended to stick with 20 grams of net carbs per day or 20 grams of total carbs for therapeutic purposes. The Ketogenic Diet is a low carbohydrate method of eating. Close. I have cheated some days binging on keto sweet snacks but overall I have done good so far. Net carbs is done by lazy doctors and in the context of a non ketogenic diet. Whether you go by total carbs or net carbs depends. If you’re just starting out with keto, it’s more straightforward to just keep your net carb intake around 20-25g; remember that net carbs equal total carbs minus fiber. We’re here to break down the mystery of total carbs vs. net carbs, and why understanding what net carbs are is key to keeping you in ketosis. Carbs vs. Net Carbs – Calculations. Total Carbs VS Net Carbs. What’s the difference between net carbs and total carbs? 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