Thursday, September 29, 2022

How To Figure Carbs On Keto

How To Configure Myfitnesspal

How to Calculate Net Carbs on the Keto Diet. Carbohydrates the New Label? Net Carb Calculator

Signing up for MyFitnessPal is simple. You can use Facebook or your email, and it will ask you for your goals, height, weight, activity level, etc. Feel free to change the units to whatever you prefer to use from here on out.

Keep in mind that you can adjust your calorie goals later if you wish. I find that using the keto calculator provides me with a more accurate estimate of how much I need to eat. After I use the calculator to find my daily needs, I plug it into MyFitnessPal.

What Foods Should I Be Eating

You might be worried that reaching 70% or even 75% of fats in your macro intake is short of impossible. Indeed, if you want to enter ketosis, you’ll have to change your diet drastically!

The best meals for a keto weight loss consist of foods rich in “good fats”:

  • Fatty fish, such as salmon, tuna, or trout
  • Dairy products – eggs, butter, yogurt, cream, and virtually any kind of cheese
  • Nuts and seeds of all sorts – walnuts, almonds, pumpkin seeds, poppy seeds or chia seeds
  • Oils such as olive oil, avocado oil or coconut oil
  • Avocados
  • Dark chocolate
  • Meat, especially red meat, sausages, and ham
  • Green and white vegetables – cauliflower, broccoli, asparagus, green peppers, salads
  • Fat bombs.

Fat bombs are no-bake snacks with an extremely high fat percentage. You can make them out of chocolate, cream cheese, nut butter, cocoa powder, or coconut oil. Adding nuts and seeds will make them even more delicious!

If you’re craving a keto-friendly snack, you can also try nuts, handfuls of berries , or cheese bites. You should avoid typical fast food snacks such as chips or burgers, though – not only do they contain a lot of carbs, but they’re a source of unhealthy trans fats.

Eating all that fat will increase your water intake. It’s a natural process, so make sure you’re drinking a lot of water!

How Does The Keto Diet Work

Because youre changing the ratios of the macronutrients you eat, you alter your bodys metabolism instead of relying mainly on carbs for fuel, it starts using mainly fats. Your body switches into a fat-burning mode called ketosis.

When your body breaks down fat into fuel, one of the byproducts is called a ketone, which can be used by various cells in your body to create energy as well.

This starts your body using fat for energy instead of glucose from carbohydrates.

Aaron Day, an Accredited Nutritional Therapist specializing in ketogenic dieting, says becoming fat-adapted is like, switching from being a sugar burning steam train with all the dirty black soot covering the engine, to a clean burning Tesla that runs on fat and ultimately does less damage to your body.

Thats why youll want to measure your ketone levels to check if youre in ketosis. Theres more info on that in our guide to keto article.

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What Are The Pros And Cons Of Counting Net Carbs

Now, lets quickly chat about the pros and cons of using net carbs as our guide on a keto diet:

Net Carb Advantages

  • Its less restrictive: Its easier to stay under the 20-30g magic number when using net carbs. Youll be able to consume a wider range of foods.
  • Higher fiber intake: Eating foods higher in fiber helps digestion, decreases blood sugar spikes and is overall healthier.

Net Carb Disadvantages

  • Its not easy to be 100% accurate: The true equation to determine net carbs when dealing with processed foods, sugar alcohols and the responses of our individual bodies is actually very difficult.
  • Leads to carb creep: Carb creep is where we are tricked into thinking our carb content is low enough because we miss sugars and other things hidden in the basic net carb equation. This can stall our progress if were trying to lose weight.
  • Tougher for diabetics: Counting total carbs is a more fool proof way of dealing with blood sugar issues for diabetics.

Carbs Vs Net Carbs: Whats The Difference

Learn how to calculate the net carbs in your food. : veganketo

Carbs or carbohydrates are sugars in food that supply energy in the form of calories. This includes all types of sugars including starch, fiber, and sugar alcohols.

Net carbs are thought to represent the number of carbohydrates that are actually absorbed by your body – without impacting blood sugar levels and insulin response. This is because fiber and sugar alcohols arent thought to be absorbed.

Net carbs are only those that are absorbed into your bloodstream by your body.

Total carbohydrates include all of the carb components – even those that aren’t absorbed.

There are some variations in the types of fiber and sugar alcohols that may not make this 100% accurate. While the net carb calculation isn’t perfect, it’s currently the best way to get an idea of how many digestible carbs you’re eating.

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Tip #: Choose Quality Carbs

When it comes to the keto diet, both quality of food and quantity of food matter and both should be considered.

If you only count carb values but don’t care where those carbs are coming from, you are considered to follow a dirty keto diet.

If however, you count carb values AND you ensure your carbs are from whole food nutrient-dense sources, you are considered to follow a clean keto diet.

Instead of getting your carb intake for the day through refined foods such as white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, and breakfast cereals, opt for whole foods that are nutrient-dense and will keep you satiated for longer.

These types of foods include leafy green vegetables, berries, and other nutritious foods that offer a high percentage of fiber.

The reason for choosing high-quality carbs is the wide range of nutrients that you will benefit from getting by consuming them. These include essential amino acids, essential fatty acids, vitamins, minerals, micronutrients, and health-promoting plant chemicals called phytonutrients which our bodies cannot make. These help to maintain a healthy immune system.

Quality carbs are also usually high in fiber which aids to slow the digestion of sugars and starches, preventing spikes in blood sugar and insulin closely associated with diabetes, heart disease, and weight gain!

What To Do If You Hate Counting Carbs

I get it, tracking and counting are boring, and dull … but it works!

But if you’ve had decades of dieting and counting points, tracking numbers, or monitoring every single calorie, intuitive eating is for you.

  • Eat only from a small range of low-carb and keto food groups
  • Ensure your portion sizes are keeping you full, but not overfed
  • Eat only when hungry, stop when almost full
  • Stop snacking
  • Have an evening cut-off time after which you will not eat
  • Use your phone to take images of your meals, snacks and drinks to be a visual reminder of what you have enjoyed during the day. It’s amazing how extra coffees, and extra portion or a small snack can creep back into your day

Want to learn more? Want to finally control your appetite rather than your appetite controls you?

Join us in the 4-week QUICKSTART where I teach you intuitive eating using my Stepwise Method.

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How To Track Meals Using Myfitnesspal

Tap the + and choose the food button. Select whatever meal you are about to add in.

Now, youll be at a screen where you have many options. You can search for the food by tapping the search bar, you can tap the location logo next to the search bar to find a restaurant that you ate at, or you can click the barcode icon to scan the barcode of the food package. Most of the time, however, you will be using the search option.

For example, lets log the eggs that I had for breakfast. To do this, we must search for the food item .

Look at all the options you get when you search eggs. Which one should you choose?

A useful tip to use when you are overwhelmed by options is to choose the item that matches the description of what you ate and has a green checkmark next to it. According to MyFitnessPal, the green checkmark logo means that the food has complete nutrition information and accurately reflects the nutrition information from the product packaging.

For this reason, I recommend tapping the logo to the right of Search Results to filter out all randomly entered foods, leaving behind the most accurate entries. This will allow you to get the best estimates for your fat, protein, net carb, and fiber intake with each meal.

Anyway, lets get back to tracking breakfast. Lets select the first egg result with the green checkmark next to it.

Find Your Basal Metabolic Rate

Easy Way to calculate Net Carbs on Keto Diet

The first step to determine macros is finding your Basal Metabolic Rate . BMR refers to the number of calories you burn every day just to keep your body functioning properly. If you did nothing but lay in bed for a full day, your body would still burn calories as it keeps you alive. The number of calories it takes is your BMR.

Nutritionists and scientists have found many ways to determine your BMR. Our preferred method is the Harris-Benedict Equation. It is:

Female BMR Equation

655 + +

Male BMR Equation

66 + +

Now that may seem complicated, but we just need to plug in a few numbers.

For example, lets say Julia is a 32-year-old woman, who weighs 170 pounds, and stands 5 feet, 4 inches tall.

First, lets convert to metric units.

170 lbs. = 77.10 kg

Next, lets plug those numbers in our formula, calculating the numbers in parentheses first.

BMR = 655 + + =

BMR = 655 + + =

BMR = 1,537 calories

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Calculating Net Carbs For Diabetes

Many people with diabetescount the amount of carbs in their diet. In many cases, calculating net carbs can help people with diabetes track their intake of dietary fiber and balance medications with carb intake.

Knowing how much fiber and sugar alcohol are in a food or meal can help a person with diabetes determine the amount of insulin they need.

People with diabetes should talk to their doctor, dietitian, or diabetes educator before starting a low carb diet. They can offer advice on the amount of carbs the person needs and how best to track them. They can also match medications to carb intake.

Calculating net carbs has some benefits over tracking total carbs, including:

  • promoting a healthful intake of dietary fiber, which can increase feelings of fullness and help control blood sugar levels
  • increasing how many food choices are available, as many fruits and vegetables are rich in fiber and contribute fewer carbs to a persons daily goal
  • possibly reducing the risk of low blood sugar for people with diabetes, who often need to calculate the amount of insulin they need based on the amount of carbs per meal they consume

Some disadvantages of counting net carbs include:

  • increasing the amount of sugar free treats which

Set Your Own Carb Fat And Protein Goals With Our Free Macro Calculator

The keto calculator will help you set your carb limits, your protein targets and your fat limits.

  • Carbs – set your limit. 20g is keto, 50g is low-carb, 100g is moderate low-carb
  • Protein– is a target. The amount required by each individual will vary depending on your level of activity
  • Fat – is a limit. It is a myth that a keto diet should be based on high excessive amounts of fat. The calculator will show you the MAXIMUM fat each day.

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Adjust Your Calorie Intake For Weight Loss Or Weight Gain

If youre not looking to change your weight, you can skip this step.

If you want to lose weight, you need to eat at a calorie deficit each day. A reduction of 1020% of calories is usually a good range to start with for weight or fat loss.

To reduce by 10%, multiply your total TDEE by 0.10, then subtract that amount from your original calorie count. This is the max amount of calories youll want to want to consume each day. Free apps like MyFitnessPal are a great way to track your daily caloric intake.

If you want to lose weight at a more rapid rate, feel free to increase the percentage just know that its not recommended to increase your calorie deficit by more than 30% each day long-term.

If you want to gain muscle, youll need to eat at a calorie surplus each day. A 510% calorie increase is a good range for putting on muscle. Start by multiplying your total calorie expenditure by 0.05, then add that number to your total calorie expenditure. This is your daily calorie count.

How Many Carbs On Keto Should You Have

How to Calculate Net Carbs on Keto (With and Without Sugar Alcohols ...

The keto diet is a low-carb, high-fat diet. The goal on keto is to enter a metabolic state known as ketosis, where you burn ketone bodies rather than glucose as your primary energy source.

On the keto diet, most people consume 70-75% of their daily calories from fat, 20-25% of calories from protein, and just 5-10% of calories from net carbs. Thats a ballpark range your individual macronutrient goals will vary depending upon your age, body composition, activity level, and any fat loss goals you may have.

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How To Calculate Your Carb Intake

To understand your daily carb allotment, take the above percentages and translate them into grams .

For example, if youre consuming 2,000 calories per day and aim to get just 10% of your calories from carbs, youll multiply 2,000 by .10, to get 200 calories per day. Since one gram of carbs is equal to four calories, youll then take 200 divided by 4, to get 50 grams of net carbs per day.

Net Carbs Dont Seem Like Much

Youre right, 20 net carbs isnt a lot, and they can add up quickly.

This is why it is important to look at the net carb value for each meal youre eating. The best way to handle this is to make your own MEAL PLAN. By planning out your meals, you can tally up your days totals and you have the added benefit of knowing what youre eating for each meal.

Or, just come back as needed and use the keto Net Carb Calculator.

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Tip #: Set Your Daily Carb Limit

Setting your daily carb limit depends on what you want to achieve as well as the type of diet you are following.

If you are unsure of how many carbs you should be eating per day, consider the following categories of carb levels. Generally, a low-carb diet is considered to be:

  • < 100g/day = moderate low-carb
  • < 50g/day = low-carb
  • < 20g/day = keto

Many readers like to begin by simply reducing their carbs to a level that is sustainable and weight loss still occurs. Choose simple low-carb meals for beginners and begin to make easy low-carb side dishes.

Why Does Your Keto Calculator Only Calculate Net Carbs

How to Calculate Net Carbs / Keto Basics Series #2

Total carbs is not a precise indicator of the carb content of a food. When you see total carbs on a food label, the number beside it represents the cumulative total of grams of dietary fiber, sugar, and sugar alcohol that are in that food item or beverage. Net carb content, on the other hand, relates to the carb content of the food that is digested at four calories per gram and impacts your ketones levels.

For example, if we told you to eat 50 total carbs rather than 20-30 grams of net carbs, you could be eating anywhere between 0 and 50 grams of net carbs. At 0 grams of net carbs, most people will get into ketosis within the first week and experience deeper levels of ketosis as the weeks progress. On the other hand, while eating 50 grams of net carbs per day, many people will struggle to get into ketosis and sustain higher ketone levels.

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How Much Protein Should I Be Eating

Protein intake is imperative when it comes to keto. Too much and you can lower your ketone levels, too little and you can lose excess muscle. You want to be in the sweet spot.

If youre sedentary, we recommend having between 0.6g and 0.8g protein per pound of lean body mass.If youre active, we recommend having between 0.8g and 1.0g protein per pound of lean body mass.If you want to gain muscle, we recommend having between 1.0g and 1.2g protein per pound of lean body mass. You should not need to consume more protein than that, according to thesestudies.

It can seem complicated, but its honestly not! Its just a ratio of protein. If you are 100 lbs. of muscle and want to gain muscle , you eat 100g protein.

If youre still confused, dont worry the keto calculator automatically sets your protein based on your activity level.

Why Measure Net Instead Of Total Carbs

The main reason to track net carbs is that dietary fiber doesnt provide calories or affect glucose and insulin the same way as non-fibrous carbs.2

If you have diabetes, pre-diabetes, metabolic syndrome, or obesity, scientific evidence demonstrates significant benefit from limiting your carbs.3 But research also shows potential benefits from eating fiber.4 Therefore, one helpful approach could be to eat high-fiber foods that are low in net carbs, such as low-carb vegetables like leafy greens, broccoli, and zucchini.

Here are some examples:

  • Half of an avocado has 9 grams of total carbs, but only 2 of those grams are net carbs because 7 grams are fiber carbs.
  • One cup of broccoli has 11 grams of total carbs, 6 grams of net carbs plus 5 grams of fiber carbs.
  • Two-thirds of a cup of raspberries has 11.5 grams of total carbs, made up of 5 grams of net carbs and 6.5 grams of fiber carbs.

If you enjoy a lunch made with chicken thigh, avocado, broccoli, and raspberries, you would eat 31.5 grams of total carbs, of which 13 grams are net carbs and 18.5 grams are fiber. That means you would with just this meal reach your daily carb limit if you follow a diet aiming for 30 grams of total carbs.

But if you follow a diet aiming for 20 grams of net carbs, you have some room to add high-fiber carbs at dinner and potentially benefit from the extra fiber intake.

See if some of your favorites are on our list of the top 15 high-fiber, low-carb foods.

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