How many net carbs?

I hear different people say under, 50, 30, 20. What is the standard carb restriction for keto  dieters?  Also,  this app says I'm way under on fat? I'm still under 30 on carbs. Weird

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    • 6e60dcaf
    • 6e60dcaf
    • 5 yrs ago
    • Reported - view

    I think it all depends on your macros. As for fat, mct oil helps with that,im having a challenge neeting fat goals too

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    • Jude
    • Jude.2
    • 5 yrs ago
    • Reported - view

    6e60dcaf 

    Thank you.... I just realized I forgot something and ended at 36 grams. Such a dumb mistake. Here's to more fat and less carbs 馃憤馃徏

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    • Kathy
    • Kathy.21
    • 5 yrs ago
    • Reported - view

    I'm not a nutritionist nor an expert of the Keto diet, but as I understand it, you should be thinking about the issue more from a % standpoint to start. 5% or fewer of your daily calories should be coming from carbohydrates (and I think 0% of those should be from refined sources like sugars/sugar alcohols). So, you need to first figure out what your daily calorie intake goal is. To keep it simple, let's say it's 2000 calories/day. Then 5% of 2000 is 100 calories from carbs. 1 gram of carbs contains ~4 calories, so that would be 25 grams.

     

    I might not be correct with my 5% or few number, and I hope someone with more actual expertise is able to either confirm or correct me there, but that's how you do it. Exercising probably changes this calculation, though I couldn't tell you how.  Hope that helps you.

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    • Moondrake
    • Mother of Doggies
    • Moondrake
    • 5 yrs ago
    • Reported - view

    Standard keto is max 5% carbs, 25% protein, 70% fat.  Carbs and protein have 4 calories per gram, fat has 9.  Take your goal daily calories and multiply by .05.  Divide by 4 and that is your max carbs grams.  Multiply calorie goal by .25, divide by 4 and that's your max protein grams.  Multiply by  .70, divide by 9 and that's your minimum fat grams.  

     

    For 1,257 calories, my macros are 15 net carbs (30 total), 75 protein, 93 fat.

     

    The app will do this for you but check the math as some people get odd results.  Plus it's always good to understand what you are doing.

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  • Was there something I should have read before I started this Keto diet?

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    • Jen
    • Jen.13
    • 5 yrs ago
    • Reported - view

    needalife53 I've been on keto 4 months and I'm still reading all I can. Diet Doctor has a ton of information.

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    • Steve R
    • Stephen_Reich
    • 5 yrs ago
    • Reported - view

    Sorry for a newbie question but are we supposed to count total carbs or net carbs? It鈥檚 tough to meet goal with total carbs (lettuce has carbs? Really?)

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  • Steve R Steve, I suggest using net carbs. It just gives you a little grace.6e60dcaf 

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    • Moondrake
    • Mother of Doggies
    • Moondrake
    • 5 yrs ago
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    Steve R I use net carbs, as the others are supposedly indigestible, they are just passersby.  So net carbs are what your body is actually using.

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  • 6e60dcaf  I agree!!! MCT oil is like coconut oil on steroids :-) I love it !!! I used to have a challenge meeting fat goals but not with MCT oil. I got mine off of Amazon... quick and easy and when I did check my local "health food" section of the grocer they didn't have any so I'm glad I actually got 2 bottles. 

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  • Your total carbs less the grams of fiber in a food equals your net carbs..... try and keep it simple and count your NET carbs - in my opinion.

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