Hi guys,
Im on day two. I dont understand net carbs? Ive been doing total and keeping it under 20 (16g and 12g) I went to go have an avocado today and realized i couldn’t, is this where net carbs come in?
Also shouldnt i be craving carbs like a mofo? This feels too easy like ive stuffed up! Ive been tracking on mfp and reaching my goals (5%carbs, 30%protien, 65%fat) let me know if they sound ok or do i need more fat? Ive been feeling full, even when i get hungry its not like before!
TIA 
Macros should be 5%carbs, 15%protein, 80%fat and net carbs = total carbs - fiber
Go Here for all the info you will need to be successful in IF/EF Keto WOE:
Enjoy 
Great start! Keep in mind that your macro percentages are guidelines more than hard and fast rules. Everybody is different, so don’t beat yourself up if you’re not doing it “perfectly.”
Depends on goals but I find a 70% fats, 10% carbs and 20% protein sufficient and what I was lead to believe was ok for Keto from all the online experts. My protein often ends up a little more though.
@S.comp13 Net carbs are total carbs minus the fiber. I follow net-carbs. It allows you more freedom in the diet. For instance I know people on this forum mostly stick to 20g carbs but I have anywhere between 15 and 30 a day and am still in ketosis. Although I don’t follow this diet for diabetics, but for reducing inflammation in joints.
Your macro is fine, especially if you’re feeling sated. Higher fat is fine also, but 60% and above is where you want to be. IMO, 60% or so works better if you’re trying to lose fat, but it varies for individuals.
@S.comp13 Meant to add an example for an Avocado:
17.5 total carbs
13.5 fibre
3.65 net carbs
Everyone out there who’s trying to monetize keto has their own little specifics. They have to have them in order to get people to buy their stuff. It doesn’t mean that what they’re saying is wrong or unhealthy, but due to both the adaptive nature of lipolysis and interactions with specific genetics, their rigidity is more oriented towards their marketing in order to have a successful business. Berg is no different.
The best thing you can do is test yourself on individual foods. By doing this, I learned that a whole large avocado makes zero impact on my glucose. This makes a keto lifestyle so much more sustainable for me vs staying away from foods (especially certain fruits and vegetables) simply because of their carb count.
It’s probably worthwhile to restrict total carbs during that initial induction phase. Once you’re consistently producing ketones, track your carbs and net carbs (carbs minus fiber) and look at the overall trends to see if glucose and ketones correlate more with total carbs or net carbs. Keeping in mind certain phases of the female cycle can confound blood results.
Funny in all the videos I have watched on YouTube of Dr. Berg or Dr. Fung or Thomas Deleure or Siim Land or the countess others not one of them forced me to do or buy anything. Not one of them has said you must buy my books or products or you will fail. what they have done is built successful businesses by being a good examples and having helped thousands of clients. They give their knowledge away for free, they have cookīng videos and answer and question and many other topics all for free. I have not given them one dime.
What I do feel forced to do is defend myself from people who have nothing better to do than post negative comments and badmouth good people.
Congratulations you have succeeded in taking the joy out of my day.
Don’t be too hard on Ken. He didn’t bad mouth anyone, specifically, but what he says holds true. Most of what you find out there is going to be “buy my stuff. It makes it easier.” As far as Dr Berg goes, I never heard of him until a couple of weeks ago. I watched some of one of his videos that was posted here, and couldn’t get through it all. I’m not saying he is the same as the late night infomercials, but that was the vibe I got from him. Plus the number of emails I get to come back and see their website. Again, that doesn’t mean it’s bad, I haven’t seen enough yet to make judgment one way or the other.
Thank you for your honest and thoughtful opinion
But not everyone who makes a living while helping others is a bad person or dishonest.
MFP will give you a different carb count depending on where you are. UK macros are net carb already, US total carb
Im in australia, do you know if mfp does this already for me? I just read that we dont have to do net carbs. So confusing thanks for your reply
Not sure @S.comp13. But if you enter foods into some of the online loggers it will give you total carbs AND net-carbs. I use Fatsecret and I know that is how they work. Real simple to use.
I’ll clarify my point. It’s not that people like Berg are “bad”, “wrong”, or even “unhealthy”. It’s the fact that they are running a business, which is not a negative either. To be successful they need to attract customers while facing competition. To do that they usually try to differentiate themselves from their competition. As far as Keto, they may use emphasis on a specific aspect, such as using the term Keto rather than Lipolysis, for their marketing. It’s how the World operates.
Wow 
“people like Berg”
“It’s the fact that they are running a business”
“To be successful they need to attract customers while facing competition”
So they are only successful because they are good at marketing 
DR. Berg, DR. Fung, Thomas Deleaur, Siim Land: Use science, personal experience, Patient/Client Success and focus on overall health. That is why they are successful.
