Keto followers & understanding net carbs.

[Artos]

OK, so I've been on the low carb deal / losing a little weight & my lovely wife came home with this Hero bread that stated 0 net carbs...telling me since the serving size is 11g of carbs & 11g of protein they offset each other??

I have to say that sandwich she made last night was really good & it would be nice to add breads back, but I'm skeptical.

Anyone follow this nutrition stuff or use these 0 net carb options in your keto / low carb diet??

[BuckRage]

Keto does not consider fiber carbs against their total. So lets say something has 10g of carbs from fiber and 10g from sugar. That would be a net total of 10g of keto carbs... Just don't count carbs from fiber.

• Sugars. They are also called simple carbohydrates because they are in the most basic form. ...
• Starches. They are complex carbohydrates, which are made of lots of simple sugars strung together. ...
• Fiber. It is also a complex carbohydrate.

[Fishndude]

…

[Huntindad]

here's a good site to read up on it. https://keto-mojo.com/article/differ...and-net-carbs/

I started the keto lifestyle back in 2016 I think. You gotta be pretty strict and have discipline to get to and stay in the 2-50 carbs per day routine. I did and lost alot of weight pretty quick. after about 4 months, I'd have a "cheat" day and eat a hamburger or pizza or whatever. I plateaued and kept at the same weight for the last 8 years. Recently I've lost weight, hoping it's due to more activity(retired). But like Fishndude said, it's the fiber that offsets the carbs...for net carbs. Early on, stick with total carbs. I gave up beer(don't miss it), but instead I drink vodka mixed drinks. Regular vodka mixed 50/50 with Deep Eddy Lemon vodka works well for me.

Stick with it, you'll see a difference.

[Shane]

There's a lot of processed junk food snacks that claim to be "keto", based on net carbs. Whether net carbs are all that matters or total carbs is the real deal, it's better to stick with whole foods rather than those processed junk snacks. Eat single ingredient foods that come straight from a farm, not products from a factory that have a long list of ingredients, many of which you can't pronounce.

[Artos]

My whole trust issue with the food industry is what prompted the inquiry...I flash cooked some heb wagyu milanesa steak & mrs artos finished it off into a philly cheese / pepper dish on an open face w/ said bread.

It's great to feel like your cheating, but man it would be nice to know you are actually eating healthy / is it all faux or not bread?? They supposedly make torts...I mean if this crap is legit, I can eat tacos!! Not that they are real, but man a sub decent low carb taco is solid.

Getting old stinks

[Pedernal]

You are wise to not trust the food industry.

As for Keto, I honestly believe it’s a much healthier way to fuel the body. It’s been about three year now that I got away from the Keto diet. while on Keto, I would do cheat meals about once a week. Cheat meals for me meant eating bread or tortillas and sometimes pizza. If I over did the carbs my body would let me know. I would feel lethargic and sometimes my stomach would act up as if to protest against the amount of carbs… the hardest part of only eating 25 ish percent carbs for me was not eating tortillas or bread.

[Bill M]

I don't remember how long I've been living keto albeit what would be considered dirty keto now by purists. I eat some of the keto bread and Mission has some zero net carb tortillas that we eat. I have a tracker, but we no longer use it because we know what is close. My A1c just came back at 6.0 with no diabetes meds and I have been losing a few pounds again. As mentioned, depending on how new you are to the lifestyle, I would stay strict to reach your goals. BTW, there is lots of information on keto out there and it doesn't all agree. Good luck with it, Paul.

[Buckshot-73]

I’m glad you brought this up…

I am on just about every Diabetic medicine except insulin. Have been for years. I thought I knew more than my doc, figured since I was on all those pills, I could eat anything and the pills would even it out…

my A1c in april was 7.4, down from 7.9 just 6 months earlier. 😱 He said next stop was the insulin train.
he gave me the Libre 3 cgm. That has helped me track my sugar, since I quit testing a long time ago.

I have learned you can’t totally get rid of sugar, so I try to limit it to less than 10 grams a day… carbs, he said less than 50 grams a day. This has been the toughest 3 weeks of my life. But, my Glucose has stabilized, and I feel better now.

just FYI, we make several keto friendly breads, like bagels, sammich thins, and white bread. They taste like cardboard, but with the right toppings, they limit the glucose spikes.

[denimdeerslayer]

I get these from Brookshire Bros. They have a few different flavors and also hot dog and hamburger buns. They Hawaiian is my favorite!! These taste just like regular bread however they do cost more.

[jomw10]

Protein doesn't offset carbs.
Carbs from fiber are deducted from total carbs to get you net carbs.
Personally, I try to avoid carbs/net carbs but giving up bread is not a big deal for me. Fruit on the other hand, that was my typical snack!. Now I have to restrict to berries and nuts.

[ctom87]

Total carbs minus fiber and sugar alcohol like ethrytol.
Example:
20g total carbs
12g fiber
5g ethrytol

12+5=17
20-17=3g net carbs.

Keto requires 20 to 25 net carbs or less per day depending on your body tolerance.

Also if doing keto you want the majority of your calories to come from fats, not protein. Something like 70/30 fat protein, mixed with the other 20-25g net carbs. It is a tough diet.

Also, there is controversy over if sugar alcohols are counted. To play it safe, you can divide by 2 prior to adding with fiber in the formula.

Good luck

[Voodoo]

I remember when margarine was “healthy” and eggs would kill ya. 😂🤣

ethrytol will kill you now and they just added Xylitol to the list.

[Artos]

Thanks gang, it's working so far...I'm 3 months in & down 15 last I checked. I only get on the scale every 2-3 weeks.

After reading this, I'm not really on a strict keto I guess & more like a low carb / cal in / cal out routine...someone suggested the intermittent fast, so I try to get my intake from 12-8. I cheat & will take a bite of watermelon / blue berries if I feel like something sweet after a meal. If the girls have a fry or chip in reach, it's only one I swipe. Yes, increased exercise is included.

As long as I stay on a downward trend over the long game then I'll be happy & don't care if I only loose 1-2lb a month. Trying to make this a lifestyle change over reaching a certain weight goal.

[Pedernal]

Awesome plan and goals Señor Artos. One thing to consider is to try and get those carbs towards the early to middle part of your eating time frame…