Carbs and Fiber?

#1

Hi, I just started my keto diet yesterday and I’m already very confused. So multiple websites say that I should eat about 35g of carbs or 25g net carbs which are carbs with fiber taken away per day. I understand this means that I can only eat 10g of fiber every day? Which doesn’t make sense as I’ve read that “not getting enough fiber can hamper your health, well-being, and body shape” and to counter this I’d have to take fiber supplements. But if I take fiber supplements that means my total intake of carbs per day will go up way above 35g and I will no longer be in ketosis?? Please help me understand this.

(bulkbiker) #2

The “need” for fibre is a myth?
There are no essential dietary carbs so how can there be any essential dietary fibre?..
It simply doesn’t make sense.

#3

Does this mean I can eat as many fibers as I want?

(Allie) #4

No it means you don’t actually need any.

Most people do best to limit to 20g net carbs a day at first, some need to do 20g total carbs. Start there then adjust as you progress.

(Frank) #5

The less fiber I eat the better I feel overall. Less bloating, less gassy, and more regular. Keep in mind that regular on a keto diet may mean much less frequent bm’s. I’m kind of a once every 3-4 days guy. It took some getting used to but it’s my new normal.

#6

@MarkGossage was that supposed to be a question mark?

Kinda confused me, in relation to the rest of your comment.

(bulkbiker) #7

It was in response to the OP’s original question… a bit bad to answer a question with a question but nice to prompt some thoughts… I tend not to make outright statements in the field of nutrition as I feel there are no certainties… but logic makes me think that most fibre requirements are bunkum.

#8

All the sources I’m reading say different information so I’m very confused right now.

So my body does not “need” fiber? Okay, but if I eat a lot of fiber is it going to affect ketosis in any way? That’s what’s confusing me.

#9

I thought I knew where you were going there, but I wanted to make sure I understood. Thanks!

#10

Why would you be eating a lot of fiber, if you’re trying to be in ketosis?

(John) #11

There are a number of approaches to a low-carb diet. I personally stick pretty close to the Dr. Westman version, which says you MUST eat 2 cups of leafy vegetables and 1 cup of low-carb vegetables every day. I may go under one day and over another, but I try to get my 3 cups of veggies in.

They seem to give me enough fiber for healthy bowel movements, though quantity and frequency are reduced.

#12

I thought this presentation from Low Carb Down Under, was very informative, regarding the fiber question.

#13

Because when I was looking up keto recipes it seemed like a lot of the food had lots of fiber which I thought I had to avoid. This confused me so I went to read about carbs and net carbs, etc. which ended up confusing me even further because some articles said that a lot of people on a keto diet count just the net carbs and not the total carbs. So I was wondering if fibres affect ketosis at all if people choose not to count them?

(John) #14

A lot depends on the issues each individual is facing. Some people need to stick to 20 total carbs to get results. They may be diabetic, insulin resistant, or have other health or metabolic issues. Some can be less strict and may be able to consume 50g of carbs without impacting their lipolysis (fat-burning).

It suggested by some plans that you START with 20g net and adjust from there. Each person’s journey is unique.

(Allie) #15

Yes because fiber is still carbs. Even people tracking net carbs are strict with fiber.

(Allie) #16

@visionary the more you read the more you will get confused as there are so many different ways to make keto work. As I said already, start with 20g net carbs and adjust if need be. Once you’re adapted you’ll likely be able to have more so that’s when you can start experimenting to find your own personal tolerance.

#17

One more question I have is - how does calorie counting on a keto diet work? I used a keto macro calculator to help me and it’s saying I should eat about 1450 calories per day on 25g of carbs. This seems very low and will be even lower if I decrease carbs to 20g. Am I doing something wrong?

Screenshot_20181114-202820_MyFitnessPal
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(Carl Keller) #18

Counting calories is not very efficient in trying to calculate a proper day’s worth of food… A 100 calorie Coke is not the same as 100 calories of broccoli. Given that, caloric intake is just a way to roughly estimate what you might need in one day.

The caloric value the calculator has arrived at is derived from there being 4 calories in every gram of carbs, 4 calories in every gram of protein and 9 calories in every gram of fat. So if you drop 5 carbs from your current 25 grams, you are looking 1432 calories per day.

What’s most important is that you eat to satiety. Hitting your macros is nice and all but if you need to eat more fat to not be hungry then do it. Eventually you should get to a point where you don’t need as much fat to fill full.

#19

It can be confusing, can’t it?

I can’t do better on advice than @JohnH, @Shortstuff, and @CarlKeller have given you.

(bulkbiker) #20

Don’t… eat until you’re satisfied especially for the first couple of months… so its carbs less than 20g net and food to keep you feel satiated. That’s it… don’t over complicate the process just get started and you’ll find a routine that works for you.