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Starting a ketogenic diet can be a bit intimidating at first. With so much conflicting information out there, it’s hard to know where to begin. But fear not! We’re here to break it down for you and give you a step-by-step guide on how to calculate net carbs and get started on your keto journey. First, let’s define net carbs. Net carbs are essentially the total carbohydrates in a food item minus the amount of fiber and sugar alcohols. This is because fiber and sugar alcohols don’t impact blood sugar levels in the same way that regular carbohydrates do. So, why are net carbs important on a ketogenic diet? Well, when you’re following a keto diet, your goal is to keep your body in a state of ketosis. This means that your body is burning fat for fuel instead of glucose (sugar). In order to maintain this state, you need to limit your carbohydrate intake to a certain number of grams per day. This number will vary from person to person, but the general rule of thumb is to aim for 20-50 grams of net carbs per day. Now, let’s get into how to calculate net carbs. It’s actually pretty simple once you understand the formula. The formula is: Total Carbohydrates - Fiber - Sugar Alcohols = Net Carbs For example, let’s say you’re eating a food item that has 30 grams of total carbohydrates, 5 grams of fiber, and 2 grams of sugar alcohols. To calculate the net carbs, you would do the following: 30 total carbs - 5 fiber - 2 sugar alcohols = 23 net carbs Easy enough, right? But what about when you’re eating foods that don’t have a nutrition label, like fruits and vegetables? Don’t worry, we’ve got you covered. There are plenty of resources online that provide the net carb counts for different foods. In fact, many keto-friendly foods are already low in carbohydrates and high in fiber, so you don’t have to worry too much about tracking every single gram. Speaking of tracking, it’s a good idea to keep track of your net carb intake throughout the day. There are plenty of apps out there that make it easy to log your food and track your macronutrients (protein, fat, and carbohydrates). This will help you stay within your daily net carb limit and make sure you’re on track to reach your health goals. In conclusion, calculating net carbs is a crucial part of following a ketogenic diet. By keeping your net carb intake low, you can keep your body in a state of ketosis and reap the many benefits of this way of eating. Don’t be afraid to experiment with different keto-friendly foods and recipes, and remember to track your intake to ensure success. Happy keto-ing!

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