Net Carbs vs. Total Carbs

(Ohio ) #21

Isn’t the RDA 48 grams? Ironic. Phinney convinced me adding shots of olive oil can make keto cheap. I started keto with gastritis too so there were lots of veggies for me before fat adaptation.

The net carbs equation is more elaborate than basic subtraction. The type of fiber matters and so do the variations of where it’s coming from, vitamin C content probably matters to. It seems from my n=1 that a smorgasbord of fiber allows a higher carb limit.

(Chuck) #22

I have upped my total carb limit to 70 carbs, but only average 50 carbs per day now. I have started losing more weight after stalling out for a couple of months. I have also increased my total calories at the same time. At 75 and learning I don’t have to starve myself to lose weight is an eye opener. To answer your question, there isn’t a one answer fits all. The true answer is the one you find that works for you. I had issues with bowl movement it wasn’t the fiber it was not getting enough salt and water and way too much carbs. The whole Standard American Diet is a lie. The concept of eat less and move more is a lie, the concept of lower salt to lower BP is a lie.

(Bacon is a many-splendoured thing) #23

That probably has more to do with the fat loss than eating more carbohydrate. You are fortunate enough to be fairly insulin-sensitive, so the higher carb limit still lets you stay in ketosis. But even on a low-carb diet, if we skimp on the calories, the body will try to hang on to all its reserves, in order to get us through the famine.


@cvkemp At the age of 77+ I also eat more overall on keto than I did 10-15 years ago. During the decade of my 60s, when I was still eating SAD, for the first time in my life I actually added some excess fat around my middriff. Now, I eat multiple times more fat and more overall calories each and every day. Still I remain fit and healthy. In fact, my overall weight and body comp are nearly identical to what they were when I was 18-20 and a competitive runner. For me keto was like a duck discovering water!


It seems many people here could eat in moderation on high-carb… I couldn’t. I overate quite seriously according to my memories, it was lovely (the eating itself, I mean), I ate A TON of fat… My food was very tasty and in that amount, very satiating… It wasn’t right though.
I don’t allow that to me on low-carb and it’s a tiny bit sad but it’s not that bad and it’s nice to know my overeating is less severe now :slight_smile: If I really try, I am lucky and exercise a lot, I even have a deficit! One day I may lose fat too.

But it’s still better with less carbs, that’s why I stick to it despite I can’t lose fat and feel just as healthy as I did on high-carb. My satiation is similar but different, often better and I am less full (I dislike being full, I want perfect satiation all day). My energy is similarly low on every diet.
It’s nice to eat less, I mean, wasteful eating is bad. I still desire to eat more especially fat and protein but I already overeat both, good thing I eat better, tastier food now (I never changed my woe without getting more food joy out of it) and I probably needed to control (more like train, I have no control whatsoever as far as I can tell) my extremely undisciplined self to some extent.
And it’s fun to see what happens, what phases and numbers I get… I do experiments…

Fat-loss is simple for me, I just need a deficit. It’s super hard but simple. After about 10 years I realized no way I could eat little enough without exercise so I go for serious exercise now. I probably wouldn’t do it for fat-loss, I never was particularly motivated about it but exercise is useful, it’s fun, relaxing and I would be a miserable enervated zombie without it (I am not far from that anyway but I need every little help). And exercise tend to lower my energy intake (not when it’s very much but my deficit is quite deep then) so it’s great and very much needed in my case. OMAD might work too but it just doesn’t seem to happen, it’s harder without much carbs. (I still try.)

I think that was low-carb (<80g net carbs) to me :slight_smile: I even lost some fat as eating way less was easy and comfortable, it was fabulous. But not my final woe. Just my default woe for several years. I think fondly about those time. I sacrificed nothing (I had an off day here and there, that was enough) and got benefits.
While I felt pretty good on high-carb, I felt better on low-carb and I knew it’s my way. It started my woe changes.

Moderation… I don’t really like moderation if it’s about food. I need a lot. But if it’s about not so good items, it’s important for me and I train myself. It’s amazing how much one can change over time if driven. And if compatible with those changes, of course, there are things I never could get used to like adequate protein or never having 200+ g fat a day, that’s just not me.
Surely many can do this moderation on high-carb just fine but carbs mess with me, my hunger, my mental things so I pretty much needed low enough carbs for my training to happen and being fruitful. It still goes slowly, it’s me with my zero resistence to temptation or any other eating urges unless maybe very subtle ones but it still happens. I am patient. I have to be. And meanwhile I enjoy the ride (with some struggle here and there but struggles are present on every woe when one isn’t one of the lucky ones who just do things right all the time… I rather pair the occasional struggles with food I like and a woe that is good for me and help me in long term).

(Doug) #26

Me neither, Shinita. :slightly_frowning_face: I still feel the pull…

(Rossi Luo) #27

No, I have been in keto for 7 months and I only count the maths at the very beginning days. After I realized that my body had adapted to burning fat, I stopped counting, I just eat fat,protein and broccoli and kale and purple cabbage every day without counting. For foods high in carbs, I didn’t eat them at all because as we know that vegetables contain carbs too. But some times (e.g. birthday celebration or some other events), I would eat some foods high in carbs. And now my ketone level in urine is quite good (I mean quite high ketone level in urine).

(Chuck) #28

Just aim for total carbs below 70 carbs per day. I eat a huge variety of foods, there isn’t anyway I could eat the same thing every day.


70g total sounds so very much to me now :smiley: One can eat anything there. Still not in any amounts but still :wink: 80g net was super easy even after overeating high-carb times but that was way higher than 70 in total. But I easily spent more than 100 net on vegs before… And paleo ones, not the super carby ones. Still, that level of adaptation was no sacrifice, I only got benefits. It was my best dietary decision ever.

(Chuck) #30

I don’t measure ketones and haven’t since I realized what my limits were. I am happy with seeing results in my clothes, measurements and weight. I am even happy if I don’t lose weight just being consistent and not gaining weight.
My thinking is that this time around I am not going to set myself up to fail and regain everything that I have lost. Every time before I basically ate the same thing every day then reached my goal and throw it all away by going back to my old eating habits. This time I am eating a huge variety of foods finding what I can and cannot eat. Seeing this is low carb I am also finding just how many carbs and calories I can consume. If I start gaining, which I haven’t done, I will back off and figure out if it is the carbs or the calories or fat, etc. My only never go there is wheat and oats so far.