-
The first 3 weeks is usually water weight now your body is switching into fat burning mode and you'll start losing more slowly and actual fat. It can slow down alot. Most people without med problems do net carbs to lose weight and stay under 20 i believe. Just keep at it your weight will start to come off again and it'll be fat this time not just water. Good luck
-
50 total carbs or 20 net carbs. 😊
-
LorrG said:
i am 3 weeks into the keto plan and 10 pound down weight has now stalled. Just wanted to know I do 30g total carbs per day. Is that ok to lose weight quickly or I’m I better doing net carbs and if so what number. If total carbs is 30g too much?Net Carbohydrates
When this subject come up, my head swivels around my neck 360 degrees and I speak in tongues.
Net Carbs does not erase the number of carbohydrates you have consumed.
All fiber does is slow down the digestion time, decreases insulin; which stores body fat.
Hyperbolic Example
Consuming a box of cookies along with the same gram of Guar Gum fiber does not mean your completed eliminated the carbohydrates or calories of the cookies.
Take Home Message
1) Net Carbs: Consuming 10 gram of fiber doesn't mean you can subtract 10 gram of carbohydrates from what you have consumed.
2) Fiber: Fiber (as well as fats and protein) slow down the absorption of carbohydrates; ensure less insulin is released.
Kenny Croxdale
-
Use net carbs because we don’t digest fiber and alcohol sugars. Total carbs minus fiber minus alcohol sugars = net carbs. It’s a little tricky if you take short acting insulin shots (diabetics) but a good general rule is to subtract fiber and only half the alcohol sugars to figure out how much insulin to inject.
-
Hey I'm new to keto and I'm no expert and I'm also thinking about the net carbs vs total carbs topic too. I read somewhere in an article that if you have problems like diabetes, insulin resistance or pcos then you should maybe go with 25 to 30 g of total carbs but if you don't have any problems like that then you can go with 25 to 30g of net carbs.
-
Hi, The net v total carbs discussion has been around for some time. Don’t rely on keto websites and apps for information. Look for evidence-based peer reviewed research on the topic. I’ve included a link to an article published way back in 2004. It’s clearly still relevant today. https://spectrum.diabetesjournals.org/content/17/3/137
-
My thoughts: When counting carbs, one has to consider whether to count total or net carbs. (Net carbohydrates = total carbohydrates – fiber – sugar alcohols (if applicable).). From the Virtahealth website, I offer this medical-based thoughts to help illuminate your decision:
‘Should I count net carbs or total carbs?’ By Dr. Stephen Phinney and the Virta Team
Their response is: ‘We recommend counting total carbohydrates, with the most of your food coming from real, whole foods. With some exceptions, unprocessed non-starchy vegetables, nuts and seeds contain a relatively small (<25%) of their total carbs as soluble fiber. The use of net carbs 1) assumes there is little to no impact of both fiber and sugar alcohols on blood sugar (responses can vary among individuals so discounting them is not appropriate) and 2) often promotes the use of a lot of products like bars, low carb breads, etc. While they may be “low in net carbs” this can lead to a significant amount of added carbohydrates to your daily total.’
I think both of the notes from Drs Phinney are worth your consideration. As for me, I started on Keto a year ago and tracked Net Carbs, but switched to Total Carbs after about four months as my numbers weren’t coming down. Since then, they’ve dropped through the basement floor and I’m in MUCH better health: A1C at 5.0 down from 7.7, 198-lbs down from 286, BP down to well within the normal range, and no meds at all.
I hope this helps and good luck.
