Net vs total carbs
2 min read
Keto tracks net carbs, not total carbs. The difference matters — it lets you eat plenty of vegetables and berries without breaking ketosis.
The formula
Net carbs = total carbs − fiber − sugar alcohols (allulose and erythritol). Fiber and most sugar alcohols pass through your gut without raising blood sugar, so they do not count against your limit.
Why this matters
A cup of broccoli has 6 g total carbs but only 3.6 g net carbs. A berry bowl with chia may show 20 g total but 8 g net. Tracking total would make keto needlessly restrictive — you would skip some of the most nutrient-dense foods.
When to use total carbs
If you stall or your body is very insulin-sensitive (type 2 diabetes, PCOS), some people respond better to counting total carbs. Start with net; switch to total only if progress stalls for 3+ weeks.
- Net carbs = total − fiber − sugar alcohols
- 20 g net carbs per day is the weight-loss target
- Allows plenty of vegetables, nuts, and berries
- Switch to total carbs only if you plateau hard