It can be a good idea to stick with foods you know are keto approved, and focus more on eating until you are full and getting used to what you can eat before going into a tailspin over how much zucchini you can really eat with that meal. I also recommend not getting too caught up when you first begin on carb counts, counting macros etc. Here’s a really comprehensive article on net carbs vs total carbs from the Keto Diet App website. The best keto diet is one packed with fresh vegetables, and no one ever got kicked out of ketosis from eating too much spinach. For example, I search for tomatoes net carbs and it has records with the fibre already deducted.īest bet, if you are getting confused about net carbs on keto, is steer away from packaged foods! Packaged foods are trying to fool you a lot of the time into thinking they are healthier than what they are. If you are using My Fitness Pal, you can also search for items Net carbs. The confusion I see often starts when Aussies and Americans begin a conversation about net carbs on keto – but our labels are different! On 99% of Australian labels, the fibre is separated from the carbohydrates already, so does not need to be deducted to get your net carb count.Īmerican labels seem to be 50/50 between already deducting and being included – so you need to check if you are being very strict and want to stay under 20 grams of NET carbs per day. This means it has already been deducted, so the NET carbs is still 22.7 and 34.6 grams. In these examples, the first panel has 22.7 grams and the second has 34.6 grams carbohydrates but the dietary fibre has its own section. Just like under the Fat heading, there is 9 grams of saturated fat within that.ĭietary Fibre has its own section and has already been deducted 4 grams total, less 1 gram dietary fibre) In this example, this would mean there is a total of 3 grams NET carbs (ie.

There are 2 types of nutritional panels when it comes to carbs and fibre.ĭietary Fibre is nestled under the Carbohydrates Heading, therefore you DEDUCT it from the total In the meantime, let’s focus on how to work it out.

Here, I hope to explain simply how to calculate your TRUE carb count for the day.Īt the bottom of this page is a link to an extensive article about why we would deduct dietary fibre when calculating net carbs on ket, if you are interested in why this is the case and doing some further reading.

Myfitnesspal keto net carbs