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It’s no secret that the ketogenic diet has taken the health and wellness world by storm. More and more people are realizing the potential benefits of this low-carb, high-fat diet, which includes weight loss, improved mental clarity and increased energy levels. For those embarking on this lifestyle change, understanding the concept of net carbs is essential. In this post, we’ll explain what net carbs are and how to calculate them correctly every time. First off, let’s differentiate between total carbs and net carbs. Total carbs refer to the total amount of carbohydrates in a food item, including both fiber and sugar. Net carbs on the other hand, only count the carbohydrates that have an impact on blood sugar levels. To calculate net carbs, simply subtract the amount of fiber in a food item from the total amount of carbs. Why is this important? Well, when following a ketogenic diet, it’s important to keep your net carb intake low to achieve a state of ketosis, in which your body burns fat for fuel instead of glucose. Generally speaking, most people aim for a net carb intake between 20-50 grams per day to reach and maintain ketosis. Now, let’s break down the process of calculating net carbs. Say you are eating a food item that contains 25 grams of total carbs and 10 grams of fiber. To calculate net carbs, simply subtract the amount of fiber (10 grams) from the total carbs (25 grams), which gives you a net carb count of 15 grams. It’s important to note that not all carbohydrates are created equal. Complex carbohydrates, such as those found in vegetables and nuts, have a slower impact on blood sugar levels compared to simple carbohydrates, such as those found in sugary snacks and processed foods. Therefore, it’s recommended to prioritize complex carbs over simple carbs in your ketogenic diet. In conclusion, understanding net carbs is a crucial aspect of following a ketogenic diet. By calculating your net carb intake and prioritizing complex carbs, you can increase your chances of achieving and maintaining a state of ketosis and reaping the potential benefits of this low-carb, high-fat lifestyle. Happy calculating!

Net Carbs vs Total Carbs: What Makes the Difference?

When it comes to the ketogenic diet, one concept that can cause some confusion is the difference between net carbs and total carbs. Understanding this difference is important because it can greatly impact how many carbs you’re actually consuming and how they impact your body.

How to Calculate Net Carbs

Calculating net carbs is a fairly simple process. First, determine the total carbohydrate count of the food you’re eating. Next, determine the amount of fiber in that food. To calculate net carbs, simply subtract the fiber count from the total carbohydrate count.

Prioritizing Complex Carbs in Your Keto Diet

While all carbohydrates impact blood sugar levels, not all carbs are created equal. Complex carbohydrates, like those found in vegetables, nuts, and whole grains, have a slower impact on blood sugar levels compared to simple carbohydrates found in sugary snacks and processed foods. Prioritizing complex carbs can help you maintain steady blood sugar levels and avoid crashes.

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