I started a low-carb diet again after my Airsculpt procedure because it's the only successful way for me to lose weight. I think a lot of people that have had lipo can attest that you start to fear you're going to gain it back and waste all that money. I personally, am more afraid of gaining the weight in other areas like my upper body that won't look very flattering. During the first 6 weeks where I was couch-ridden I ate a lot and mostly unhealthy. Now that I feel back to my normal self, I wanted to start low-carb to kickstart my metabolism and lose so weight I recently gained pretty quickly.
When I googled some delicious keto-friendly cookie bars I was excited when it said "only 4g net carbs." Then I read the back of the label and it said 21g total carbs, wait what? On my low-carb diet I can consume no more than 35g of carbs per day. So I wanted to find out what was fact. Does this count as 4 grams? Or 21 grams? That's a huge difference for me and this one little treat could knock me out of ketosis quick. Here's what I found out.
Net Carbs
To calculate your net carbs you subtract the dietary fiber grams from the total carbohydrate grams. For example, if the protein bar has 21 grams of total carbs but 17 grams of fiber, your net carbs would be 4 grams. Low-carb keto dieters count net carbs to keep their insulin levels low. When insulin is low, the body starts using stored fat for energy which results in weight loss. Blood sugars increase insulin which is why it's important to count net carbs. The reason we subtract fiber from the total carb amount is because fiber can't be digested. Therefore, it doesn't affect blood sugar or insulin levels. This is why many low-carb dieters don't count them and still lose weight.
Total Carbs
Some people count the total carbs that include the grams of dietary fiber for the same reason....insulin. The goal is the same as net carb counters which is to keep insulin levels low to burn stored fat. Sugar alcohols such as xylitol, sorbitol, and maltitol found in foods labeled "sugar-free" or "low-carb" raise insulin levels. So if you're a "net-carb" counter you need to look out for these on your labels. Counting total carbs instead of net carbs is essential for those who suffer from type 2 diabetes or obesity and want to lose weight.
If you're doing keto then you know the carb limit is 25 grams of net carbs and 35 grams of total carbs to stay in ketosis.
Carbs To Avoid On Keto
* Potato, yams
* Wheat - ,cereal, corn, rice, etc.
* Fruit - oranges, apples, bananas, etc.
* Sugar - syrup, honey, agave, etc.
When in doubt, I go by the total carb count. If I'm already familiar with the food or brand I'll always go by net carbs. Everyone's metabolism and body is different so what matters is what works best for you. If you only have a few pounds to lose or are in a maintenance phase, take a couple weeks to experiment. Try calculating only net carbs or total carbs for two weeks and see how your body reacts.
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