Keto For Women: Net Carb Intake Explained

The ketogenic diet, commonly known as the keto diet, is a popular low-carb, high-fat diet that has been used for decades to help with weight loss and manage certain health conditions. To succeed on keto, it’s essential to know your daily carb limit to keep your body in a state of ketosis. Typically, the ketogenic diet limits carbohydrate intake to 50 grams or less per day and can go as low as 20 grams depending on individual needs. Maintaining this low-carb intake helps your body switch to burning fat for fuel, leading to weight loss and other health benefits. Women typically need 20-50 grams of net carbs per day on a keto diet, depending on factors like activity level and health goals.

How to calculate net carbs

Net carbs are the amount of carbohydrates that are absorbed into your body. They are also known as digestible or impact carbs. The number of net carbs can be quite different from the total number of carbs in a food product. This is because some sources of carbohydrates, like fibre and sugar alcohols, are not absorbed into your bloodstream and, therefore, are not part of your daily allowance of net carbs.

To calculate net carbs, you subtract the amount of fibre and half the amount of sugar alcohols from the total number of carbohydrates.

Calculating Net Carbs in Whole Foods

Whole foods contain naturally occurring fibre. To calculate net carbs in whole foods, simply subtract the fibre from the total number of carbs. For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. So, 17.1 grams of total carbs minus 13.5 grams of fibre equals 3.6 grams of net carbs.

Calculating Net Carbs in Processed Foods

To calculate net carbs in a packaged product, you need to know the total number of carbs, the amount of fibre, and the amount of sugar alcohols. First, subtract the amount of fibre from the total number of carbs. Then, subtract half the amount of sugar alcohols from that number.

For example, a maltitol-sweetened Atkins bar label states that it contains 3 grams of net carbs. However, when subtracting only half the carbs from sugar alcohols, the net carb value is 8.5 grams: 23 grams of total carbs minus 9 grams of fibre minus 11 grams of sugar alcohols (11 grams multiplied by 0.5 equals 5.5 grams) equals 8.5 grams of net carbs.

Calculating Net Carbs for Diabetes

Calculating net carbs can be beneficial for people with diabetes as it helps them track their intake of dietary fibre and balance their medications with their carb intake. Knowing how much fibre and sugar alcohol are in a food or meal can help a person with diabetes determine the amount of insulin they need.

Benefits and Drawbacks of Calculating Net Carbs

Calculating net carbs can increase the number of food choices a person has, as many fruits and vegetables are rich in fibre and contribute fewer carbs to a person's daily goal. It can also promote a healthy intake of dietary fibre, which can increase feelings of fullness and help control blood sugar levels.

However, counting net carbs can also increase the amount of sugar-free treats in the diet, which may not be carb-free. Additionally, food nutritional labels vary and can cause confusion. Lastly, methods for calculating net carbs are only estimations, as everyone's digestive systems and bodily processes are different.

How to track net carbs

To track net carbs, it's important to understand the difference between total carbs and net carbs. Net carbs are the ones that are absorbed into your body, while some sources of carbohydrates like fibre and sugar alcohols are not absorbed into your bloodstream.

To calculate net carbs, you can use the following formula:

Net Carbs = Total Carbs - Fibre - Sugar Alcohols*

• Use a calorie-tracking app: There are several apps available that can help you track your daily calorie and macronutrient intake, such as MyFitnessPal, Cronometer, and Carb Manager. These apps allow you to log the foods you eat and calculate your net carb intake. MyFitnessPal, for example, allows you to search for foods in their database, scan barcodes, or manually enter recipes and ingredients.
• Calculate net carbs manually: If you prefer not to use an app, you can calculate net carbs by looking at food labels. First, determine the total carbohydrate content, including fibre and any sugar alcohols. Then, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount to get the net carbs.
• Use online databases: There are online databases that provide information on the net carb content of various foods. You can use these to look up the net carb content of specific foods and calculate your daily intake.
• Read nutrition labels: By reading nutrition labels, you can gather information on total carbohydrates, fibre, and sugar content. From there, you can manually calculate the net carbs using the formula mentioned earlier.

Remember, when following a keto diet, it's recommended to limit your net carb intake to no more than 50 grams per day. By tracking your net carb intake, you can ensure you stay within this limit and maintain ketosis.

Recommended daily net carb intake

The recommended daily net carb intake for a keto diet is generally between 20 and 50 grams. However, some sources suggest that a strict keto diet requires a more limited intake of 20 to 30 grams of net carbs per day for optimal ketosis.

The specific amount of net carbs you need depends on your goals, body composition, and individual factors such as activity level, age, gender, and health conditions. For instance, highly active individuals may require more carbs to meet their energy needs.

To achieve ketosis, it is crucial to monitor your daily carb intake and make adjustments as needed. Staying within the recommended net carb range will help your body stay in ketosis, maximizing fat-burning and promoting weight loss.

When starting a keto diet, it is advisable to begin with 20 grams of net carbs per day for at least three months to allow your body to acclimate to the keto lifestyle fully. After this initial period, you can gradually increase your net carb intake by small increments and monitor your ketone levels to determine your personal carb tolerance.

It is worth noting that net carbs are calculated by subtracting the amount of fiber and half the amount of sugar alcohols from the total number of carbs. This calculation ensures that you are only counting the carbs that are absorbed and utilized by your body.

Additionally, it is important to consult a healthcare professional or dietitian for personalized guidance regarding your keto diet, as they can provide tailored advice based on your unique circumstances.

Net carbs and total carbs

The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person can consume up to 50 grams of net carbs per day. Net carbs are considered the carbohydrates that your body actually digests. However, there is no formal or government-regulated definition of net carbs.

Net carbs are typically calculated by subtracting fibre and sugar alcohols from the total number of carbohydrates. This is because fibre and some sugar alcohols are not absorbed into the bloodstream and, therefore, are not part of your daily allowance of net carbs.

For example, if a food label states 40 grams of total carbs and 5 grams of fibre, you would subtract 5 from 40, giving you 35 grams of net carbs.

The calculation is slightly different for sugar alcohols. If a food contains sugar alcohols like sorbitol, isomalt, maltitol, lactitol, and/or xylitol, you only need to subtract half of their total value from the total carbs. So, if a food has 40 grams of total carbs, 5 grams of fibre, and 8 grams of these sugar alcohols, the calculation would be:

40 grams of total carbohydrates – 5 grams of dietary fibre – [8 grams sugar alcohols/2] = 31 grams of net carbs

However, if a food contains sugar alcohols like erythritol or mannitol, you can subtract the entire amount of sugar alcohols from the total carbs. These sugar alcohols don't impact glucose levels in the same way as other sugar alcohols. So, if a food has 40 grams of total carbs, 5 grams of fibre, 8 grams of xylitol, and 3 grams of erythritol, the calculation would be:

40 grams of total carbohydrates – 5 grams of dietary fibre – [8 grams sugar alcohols (xylitol)/2] – 3 grams of erythritol = 28 grams of net carbs

It's important to note that the term "net carbs" is not defined by the Food and Drug Administration (FDA) and there is no universal definition. Therefore, it's a good idea to check with a doctor or dietitian before starting a low-carb diet to ensure you're getting the right balance of nutrients.

How to maintain ketosis

To maintain ketosis, a woman must consume no more than 50 grams of net carbs per day. Here are some detailed tips for women to stay in ketosis:

Calculate your net carbs

Determine the total carb content by checking the food label for the number of total carbohydrates, dietary fibre, and sugar alcohols. Then, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrates to find the net carbs.

Choose the right foods

Meats such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon have very low net carbs. Most green and leafy vegetables also have an extremely low keto net carb count and can be enjoyed freely.

Increase physical activity

The more energy you expend, the more fuel your body needs. Exercise helps deplete the body's glycogen stores, which are normally replenished by eating carbs. However, on a low-carb diet, glycogen stores are not sufficiently restored, encouraging the body to turn to fat as fuel.

Consume more healthy fats

Avocados, avocado oil, fatty fish like salmon, olive oil, and avocado oil are good sources of healthy fats. It is important to limit saturated and trans fats, such as those from fried foods.

Test ketone levels

You can track your progress and make adjustments to your diet by testing ketone levels in your breath, urine, and blood. Simple ketone tests, such as strips and monitors, are available for purchase online.

Maintain adequate protein intake

It is important to consume enough protein to supply your liver with amino acids for gluconeogenesis, the process of making glucose. Additionally, ensure your protein intake is sufficient to maintain muscle mass, especially during weight loss.

Try intermittent fasting

Intermittent fasting can help you reach ketosis faster. The most common method involves eating within an eight-hour window and fasting for the remaining 16 hours of the day.

Be mindful of sodium levels

Low-carb diets can lead to lower insulin levels, causing your body to shed excess sodium and water, which may result in mild sodium deficiency. To counteract this, add more sodium to your diet by salting your food or drinking a cup of broth daily.

Be patient

Adapting to a low-carb diet can take time, and you may experience symptoms like "keto flu," including an upset stomach, headache, and fatigue. It may take a few days to a week or longer to enter ketosis, so be patient and give your body time to adjust.

Frequently asked questions