Keto Carb Counting: Dr. Berg's Approach Explained

Dr. Berg's ketogenic diet is a high-fat, low-carb diet that puts your body into a metabolic state called ketosis. The diet recommends that you consume between 20 and 50 grams of net carbs per day. Net carbs are calculated by subtracting the fibre content from the total amount of carbohydrates. On a ketogenic diet, it is important to differentiate between total carbs and net carbs, as net carbs are what impact your blood sugar levels and, in turn, your insulin levels. By keeping net carbs low, you can enter a state of ketosis, where your body burns fat instead of blood glucose for energy, making weight loss easier.

Dr Berg recommends limiting your net carbs to between 20 and 50 grams per day

Dr Eric Berg recommends limiting your net carbs to between 20 and 50 grams per day. This is because net carbs are what is left when you subtract the fibre from the total amount of carbohydrates. Fibre is not digested by the body and has zero effect on insulin levels.

The keto diet is a low-carb diet, not a no-carb diet. It is a high-fat diet that causes your body to run on ketones instead of sugar from carbohydrates. The goal of the ketogenic diet is to get your body into ketosis and keep it there. When you're in ketosis, your body creates better fuel for itself and for your brain.

To get into ketosis and stay there, stay away from sugar and anything that turns quickly into sugar such as wheat, corn, rice, cereal, and most fruits. When you consume sugar, your body will burn it as fuel, and you won't experience the healthy, weight-loss benefits of fat burning.

You can still eat some foods with carbs while on a keto diet. For instance, spinach and broccoli are fantastic sources of vitamins and have a small number of carbs. Avocados are fruits with a high level of healthy fats, so you can eat them freely on a keto diet. A typical avocado also contains only two grams of carbohydrates.

Dr Berg recommends that you keep your net carbs between 20 and 50 grams per day. Here are some examples of foods that contain net carbs:

• 28g hummus = 3g net carbs
• 60g raspberries = 7.5g net carbs
• 70g blackberries = 8g net carbs
• 85g carrots = 6g net carbs
• 56g almonds = 6g net carbs
• 30g sunflower seeds = 3g net carbs
• 42g hummus = 5g net carbs

Net carbs are calculated by subtracting fibre from total carbs

Net Carbs: What They Are and How to Calculate Them

Net carbs are a key consideration when following a ketogenic diet. They refer to the number of carbohydrates that are digestible and absorbed by the body, and they are calculated by subtracting fibre from total carbs. This calculation is important because it helps individuals following a keto diet monitor their carbohydrate intake and ensure they stay within the recommended range for ketosis.

The Difference Between Total and Net Carbs

Total carbs refer to the total number of carbohydrates in a serving, including dietary fibre and sugar. Net carbs, on the other hand, are calculated by subtracting the fibre content from the total amount of carbohydrates. This distinction is important because fibre is a type of carbohydrate that is not digested by the body and does not affect blood sugar levels. As a result, it is not included in the net carb calculation.

The formula for calculating net carbs is as follows:

> Net Carbs = Total Carbs - Fibre

For example, if a food contains 23 grams of total carbs and 8 grams of fibre, the net carbs would be 15 grams (23 - 8 = 15).

The keto diet is a high-fat, low-carb diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. By limiting carb intake, individuals can induce and maintain ketosis, promoting weight loss and improving energy levels.

Calculating net carbs is essential on the keto diet because it helps individuals monitor their carb intake and ensure they stay within the recommended range. Generally, it is recommended to keep net carb intake between 20 and 50 grams per day on the keto diet.

Examples of Net Carb Calculations

• Celery: One cup of celery contains 3 grams of total carbs and 1.6 grams of fibre, resulting in a net carb count of 1.4 grams.
• Hummus: 28 grams of hummus contains 3 grams of net carbs (28 grams total carbs - 25 grams fibre = 3 grams net carbs).
• Raspberries: 60 grams of raspberries contain 7.5 grams of net carbs.
• Blackberries: 70 grams of blackberries contain 8 grams of net carbs.

Tips for a Successful Keto Diet

In addition to calculating net carbs, there are several other tips that can help individuals successfully follow a keto diet:

• Determine which foods are low in carbs and create a meal plan to stick to a keto-friendly diet.
• Carry low-carb snacks to avoid cheating on your diet when hungry.
• Avoid high-carb foods such as bread, pasta, cereal, potatoes, and fruits like bananas and mangoes.

Dr Berg recommends limiting your dietary sugar to zero

To achieve this, Dr Berg suggests avoiding all forms of sugar and sweeteners, including table sugar (cane and beet), high-fructose corn syrup, and artificial sweeteners such as aspartame, NutraSweet, Equal, sucralose, and saccharine. Instead, he recommends using natural sweeteners such as stevia, non-GMO erythritol, and non-GMO xylitol.

In addition to limiting sugar, Dr Berg emphasizes the importance of reducing carbohydrate intake to between 20 and 50 grams per day. Carbohydrates turn into sugar in the body, and when consumed in excess, can lead to weight gain, insulin resistance, and other health issues. Net carbs, which are calculated by subtracting fiber from total carbs, should be the focus when counting carbs.

By following these guidelines and making some lifestyle changes, individuals can improve their health, increase fat burning, and achieve their weight loss goals.

Vegetables are a vital part of the keto diet

The carbs you do need are vegetables, but only for the vitamins, minerals, antioxidants, and fiber they supply. Your body does not require carbohydrates for good health. In fact, the opposite is true. Carbohydrates, particularly refined carbohydrates, deplete your nutrients and negatively affect your health.

It is recommended that you consume 7 to 10 cups of non-starchy vegetables each day to get enough vitamins and minerals to feel good. The fiber in the leafy greens will feed your gut microbes. They, in turn, convert the fiber into butyrate (a type of fatty acid), which lowers your insulin and helps you lose weight.

If you bloat from vegetables, steam them or reduce the amounts until you have no bloating. Bloating will reduce your results.

Consuming enough keto-friendly vegetables is a vital part of this healthy keto diet plan. These veggies will provide your body with plenty of nutrients and help you stay in ketosis. Your main choices will be green leafy vegetables along with cruciferous ones.

The more raw vegetables you can eat, the better. However, if you bloat when you eat vegetables, you will need to start with a smaller amount of raw ones.

A big salad at lunch or dinner could provide several cups of greens. For dinner, steam vegetables then top them generously with butter.

Though avocados are fruits, their high level of healthy fats means you can eat them freely on a keto diet. A typical avocado also contains fiber and only two grams of carbohydrates. Plus, it includes minerals such as potassium, which is an essential ingredient of the Healthy Ketogenic diet. Avocados also help improve triglyceride and cholesterol levels.

To keep your body in ketosis, your consumption of carbohydrates should be between 20 and 50 grams per day.

In choosing carbs, avoid unhealthy carbs like grains, potatoes, or concentrated carbs like juice. They're not part of a low-carb diet; they'll boot you out of ketosis, spike your fat-storing hormone, and bring your weight loss to a screeching halt.

Dr Berg recommends eating 7-10 cups of salad per day

Dr. Berg recommends eating 7-10 cups of salad per day, or 4-6 cups of other vegetables like broccoli and Brussels sprouts. This is part of his advice for those following a keto diet.

The keto diet is a high-fat, low-carb diet that puts your body into a metabolic state called ketosis, where it burns fat instead of glucose for energy. This can lead to weight loss and has many other purported health benefits.

Dr. Berg's recommendation of 7-10 cups of salad is based on the idea that vegetables are essential for a healthy diet. They are packed with vitamins, minerals, and other nutrients that keep our bodies functioning optimally. Leafy greens, in particular, are excellent sources of vitamin K, which supports bone health and proper blood clotting.

To make the most of the nutritional benefits of salads, Dr. Berg suggests choosing nutrient-dense ingredients like spinach and kale. He also emphasizes the importance of healthy fats in a salad, such as avocado, nuts, seeds, and cheese, as they aid in the absorption of fat-soluble vitamins.

In addition to the health benefits, Dr. Berg notes that eating a large salad with leafy greens can help undo insulin resistance and improve insulin balance. This is because the fiber in leafy greens feeds gut microbes, which produce butyrate, a type of fatty acid that lowers insulin and aids weight loss.

Dr. Berg's advice on salad consumption is part of his broader recommendations for a healthy keto diet, which include avoiding grains, starches, and high-sugar fruits, and focusing on nutrient-dense, whole foods.

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