Net carbs vs total carbs
Which is more important to count? There seems to be a big difference between the two on the app set up? I've been counting net for 3 weeks but after the first 2 weeks I haven't lost anything. I've keep my macros balanced and only went over on anything including calories 1 day out of 21.
You count the net carbs. Total carbs may be fiber, or alcohol sugars which do not count. Net carbs are the carbs that contain sugar, etc. Sugar is what you are trying to avoid.
All diets cause ketosis. Sugar will prevent ketosis.
Let’s take Metamucil (no sugar, orange flavour) for an example.
Total Carbs (8g) - Fiber( 7g) =1 Net Carbs
Deep Fried Egg Plant
Total Carbs (8g) - Fiber (2g) = 6g Net Carbs
Big Mac Hamburger
Total Carbs (47g) - Fiber (3g) = 44g Net Carbs
You usually see a food written like this:
Total Carbs 47grams
Fiber 3 grams
As in the Big Mac Hamburger above. You do not subtract the sugar as it is a part that you are counting in your net carbs and trying to avoid a big number of.
Net Carbs are the grams of total carbohydrates in a portion of food minus its grams of fiber. Because fiber is a carbohydrate that your body cannot digest, it does not raise your blood sugar levels or trigger an insulin response.
Sugar is the item you worry about. On average I do about 10 net carbs a day.
I hope this was helpful. I only give examples as this is the way I learn the best. I have to see it step by step before it becomes mine.
If you are worried you are not in ketosis then I recommend that you get some ketoe sticks. Stay in the purple and you are burning fat. The only thing I watch are carbs. I do not worry about calories or any of the other things.
My diet is similar to this one only is was developed by Dr. Atkins. I started Jan 1 and on Jan 31 have lost 16 pounds, during this time I had two one week plateaus, but since my sticks were still purple I did not worry. During plateaus you are losing inches and all is well.
I do not do the induction of 20 or 30 carbs. I try to stay low (10 to 14 carbs a day) After all you do not have to go hungry- eat all of the meat you like. My average for Jan was 10 carbs a day. I only allow my Keto stick to go to pink when I have reached my goal (I keep them pink at this point). At this point I can add more foods and not gain weight.
I like to stay around 80 mg/ld on the sticks. Since these sticks measure ketones in your urine you will know if you are burning fat. If the stick is not purple (burning large amount of fat) /pink (lightly burning fats) then you need to lower your carbs until your body starts burning fats. It is science, it is what the sticks were made to do. Some people on here think they are burning fats when their sticks are negative—-kind of defeats the use of the Keto stick test.
Well this is just my way of doing this diet. Dr. Atkins developed this diet for heart patients and as a by-product discovered the great amount of weight his obease patients lost. He then began a study and The Dr. Atkins Diet was born.
I know that different googles give different amounts for foods. On the internet I like to use https://www.eatthismuch.com . They seem pretty accurate. But I suggest you get Dr. Atkins New Carbohydrate Gram Counter. It is the most accurate.
I do not count anything but carbs. For the month of January I had 310 carbs (never hungry) which averages out to about 10 carbs a day. My husband averaged out my calories at about 1100 a day (He went to "Analysis' to figure this out on your app). I had no idea as some days I am more hungry then others
My lowest carb day was 4
My highest carb day was 20
My lowest calorie day was 186 calories
My highest calorie day was 2336 calories.
I only know this because of this app. I do not look at anything but carbs. I eat a lot of fatty meat like pork belly (Bigger, Fatter like Bacon), salmon, rib-eye, eggs,
eggs-cheese-bacon (any meat)-maybe some broccoli muffins,
Atkins Bars 2 to 3 grams of carbs (My favourite is the Atkins Day Break Chocolate Chrisp Bar
Badmojomn is one to talk to. From her I learned about CocoPerfetion chocolate bars. I get them from Amazon about 60 bars ( 10gram bars) at 1 carb each. (They are wonderful) Badmojomn has suggested the orange ones also. I have ordered it.
I recently found a product call carbquik. You are supposed to be able to make biscuits with only 2 carbs. I have not received it yet.
There is a cookbook called "30 meals in 5". They have 5 carbs, 5 ingredients, and 5 easy steps. The Tartar Shrimp and the lasagna.
Dr. Atkins states, "that by replacing sugars and refined carbs with natural healthy fats will help you lose weight and keep it off. As long as you are controlling your carbs, the calories from fat are used directly for energy and are unlikely to be stored in places like your belly, hips, thighs, and anywhere else you would rather not carry extra pounds."
As a matter of fact I eat a lot of fatty foods and my keto sticks stay at 80mg/ld. If I go straight meats I can go higher. Once you lose all the weight you want then stay in the pink on the keto stick and you will not lose or gain weight. You never have to be hungry because if you reach your limit of carbs you can still eat meat.
Having said this, there are 3 type of resistance to this diet:
1. Those who cannot get into ketosis like my husband
2. Those who have to be very strict (no floured fried food)
3. Those who can have the floured fried food and still do great
We to not know what causes these resistances. Dr. Atkins discovered this diet by accident. He put his heart patients on it (the ones that were going to die if they did not lose or had to lose a certain amount before they could have a gastric by-pass) and found that they lost tremendous amounts of weight.
He studied cultures that did not have sugar or refined carbs and found they had minimal if any heart disease. But when westernised diets were introduced comparable rates of heart disease were observed within 20 to 30 years. This study was performed in South America.
Stay strong and never be hungry.
Thanks but are you counting total carbs or net carbs? I am guessing net as Atkins bars are 2-3 net. I don't seem to be doing as well as I would like ( very pale pink on stick .5). I haven't gone over net carbs at all but do get a little high on calories...its been 30 days. I'm sticking with it and hope it will happen. I've been thinking about intermittent fasting. Have you tried that?