Calculate Your Optimum Net Carb Intake on Keto | Green Chef (2024)

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Calculate Your Optimum Net Carb Intake on Keto | Green Chef? ›

Net Carbs = 20g - 8g - 5g = 7g

“Net carbs” refers to carbs that are absorbed by your body. To calculate the net carbs in whole foods, you subtract the fiber from the total number of carbs. To calculate the net carbs in processed foods, you subtract the fiber and a portion of the sugar alcohols.

Finding Your Keto Carb Limit

This keto carb limit is 35 grams of total carbs and 25 grams of net carbs. (Net carbs are found by subtracting the grams of the fiber from the total grams of carbs.) If net carbs are further limited to less than 20 grams, then most people will get into ketosis even more quickly.

You may lose weight faster on 50 g of carbs a day or less, but it depends on what else you're eating, how many calories you're consuming, how active you are, and many other factors. In addition, eating slightly more carbs may lead to lower but more sustainable weight loss.

A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diets greatly limit carbs during the early phase of the diet.

Some sources of carbohydrates like fiber and sugar alcohols are not absorbed into your bloodstream, therefore they are not part of your daily allowance of net carbs. On the keto diet, you are allowed to have no more than 50 grams of net carbs per day – and the fewer, the better!

Banana, fresh (1 medium - 7" to 7 7/8" long) contains 27g total carbs, 23.9g net carbs, 0.4g fat, 1.3g protein, and 105 calories.

The typical keto macros ratio is 70% fats, 5% carbohydrates, and 25% protein. You can compare it with the typically recommended values presented in the macro calculator. Once the structure of your macros changes, your body will enter a state called ketosis.

If you occasionally want to “carb up,” or if you can maintain ketosis at a higher level of carbs, eating 50 grams of carbs means you're still staying relatively low carb. Here's 50 grams of refined or higher carb foods: three slices of bread, three potatoes, a cup of rice and a cup of pasta.

Eating more than 50 grams of carbs may disrupt ketosis.

With keto diets, however, carb restrictions vary from person to person. Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.

Is it better to count total carbs or net carbs? ›

While you might see it on some food packaging, the term “net carbs” does not have a legal definition and is not used by the Food and Drug Administration or recognized by American Diabetes Association. The FDA recommends using total carbohydrates on the nutrition facts label.

Just one large potato contains 20 grams of net carbs, the daily limit on a keto low-carb diet. As does one half of a large hamburger bun. Or half a cup of rice or pasta. These foods practically can't be included at all on a keto low-carb diet, and only in small amounts – if at all – on a more liberal low-carb diet.

Generally, it is recommended to keep daily carbs intake under 50 grams. However, some people may need to restrict their daily carb intake to 20-30 grams for optimal ketosis.

Low energy: Carbs are your body's primary source of energy. Therefore, a no-carb diet may lead to low energy and fatigue. Insufficient nutrients: A no-carb diet may not provide enough vitamins and minerals, such as potassium, B vitamins, and vitamin C, which are abundant in fruits, vegetables, and other plant foods.

Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome (PCOS) ( 31 , 32 , 33 ). You don't have to follow a strict low carb diet.

Peanut butter is moderately low in carbs and contains both fiber and healthy fat. Its composition makes peanut butter a balanced food that can be added to keto diets, depending on how it's made.

Calculating Your Goal

Your carbohydrate need can be based on your caloric intake. 4 If you know how many calories you need each day, you can figure out how many grams of carbs you need: Start by determining your daily calorie need and divide that number in half. That's how many calories should come from carbohydrates.

The FDA recommends using total carbohydrates on the nutrition facts label. “Net carbs” are determined by subtracting any fiber or sugar alcohols on the label from the total carbohydrates.

Because fiber isn't digested, under the “net carbs” approach it can be subtracted from the total carb count in a food. Occasionally, you can even find a food with zero net carbs. This means the fiber content “cancels out” all the other carbs.

The two values (and only two values) that you will be focusing on to calculate the net carb content of foods are “Total Carbohydrate” and “Dietary Fiber.” Total sugars and added sugars don't matter as much because they don't give you all the info you need to find the net carbs.