Keto And Carbs: What You Need To Know
If you just started your keto diet, chances are carbs have been at the front of your mind lately! And if you’re thinking about starting the keto diet, you might be wondering exactly how much you’ll have to cut back your carbs. The truth is, the success of your keto diet depends a lot on getting the right macros. And that means understanding how keto and net carbs interact! We’ll guide you through how to calculate net carbohydrates, how many carbs you should be eating, our favorite low carb keto snacks, and how to boost your keto so YOU can lose weight…even if you eat too many carbs.
Keto And Net Carbs: Calculating Net Carbs
The first step in understanding keto and net carbs is knowing how to CALCULATE net carbs. This may be surprising, but net carbs doesn’t just mean the number listed next to “carbohydrates” on the nutrition label! Because net carbs refers to the amount of carbohydrates in a food that are able to be absorbed by the body. If you’re calculating the net carbs in a whole food, subtract the amount of fiber from carbohydrates to get your net carbs. This is because fiber is a carbohydrate that isn’t broken down by the body. So it passes through your system unchanged. If you’re calculating net carbs in a processed food, subract the fiber and a portion of the sugar alcohols from your number! Sugar alcohols include ingredients like sorbitol, mannitol, xylitol, and isomalt. They’re often used as low calorie sweeteners!
Keto And Net Carbs: How Much Is Too Much
Now that you know how to calculate the net carbs for any food, we can talk about how many net carbs you should be getting while on keto. Everything isn’t always straightforward when it comes to keto and net carbs, unfortunately. There really isn’t a one-size-fits-all approach for how many carbs you should be eating on keto. And that’s because every body is different, and the macros you need may be different from the next person. But a good rule of thumb when calculating your keto macros is to shoot for about 60% of calories from fat, 30% of calories from protein, and 10% of calories from carbohydrates. Another simple way to start is by aiming for less than 50 g of carbs a day, and less than 25 g of net carbs.
Our Favorite Low Carb Snacks
So now you know WHAT net carbs are and HOW MANY you should be eating on keto. But what can you eat without worrying you’re going to sabotage your keto diet? Keto and net carbs don’t have to be mortal enemies! It’s all in moderation! And there’s more good news. Keto might actually help control cravings, so you won’t even miss those carbs!
- Pork Rinds
- Beef Jerky
- String Cheese
- Boiled Egg
Lowering your net carbs doesn’t have to mean forsaking flavor!
How To Cheat Your Keto Diet And Net Carbs
Now you know all there is to know about keto and net carbs. But what about when you give in to that craving for cake? Is your only choice to spiral out of ketosis and go back to square one? We don’t think so! Lately, tons of keto supplements have hit the market to help make keto weight loss more achievable for everyone. These supplements claim to get you into ketosis and keep you there, even if you’re not eating a strictly keto diet. Here’s our top 3:
We hope this article gave you a better understanding about your keto and net carbs! Now go forth and keto!