What Are Net Carbs? Which Carbs Count..?

What Are Net Carbs? Which Carbs Count..?

A carb is a carb, right?


What is the “net carb” count of this food item? Answer – 25 grams


Yes, a carb is carb, but when determining “net carbs” you CAN subtract the total fiber in grams from the total carbs in grams. For example, if your bread of choice has 14 grams of carbs in a single serving and 6 grams of fiber, your net carb content is 8 grams. Why you ask? It all “breaks down” to glucose… quite literally. In order to manufacture energy for cellular activity, our body will break everything down to glucose, which is then converted to ATP (Adenosine Tri-Phosphate) – the energy that fuels all cellular activity. Carbs are most easily converted to ATP, with the exception of fiber. Fiber comes in two forms – insoluble fiber, which is most common in our diet and functions to add bulk to our stool but DOESN’T get absorbed as a nutrients. Soluble fiber, on the other hand, does get absorbed and acts as an electrolyte, pulling water with it to form a gel-like substance that actually abstructs the absorption of cholesterol. In either case, both forms can be subtracted from your total carb intake.

What does this mean for your HCG diet? While on the low calorie phase of your HCG 2.0 diet, not a whole lot. I still recommend keeping total carbs under 30 grams per day, but following the low calorie phase, you can certainly subtract the fiber from total carbs. Why during the low calorie phase, but not maintenance? Just to keep you comfortably in a state of ketosis. Not only will this facilitate maximum weight loss, it will also mediate hunger. If you’re in an optimal state of ketosis, you’ll be supplied with ample amounts of ketone calories from stored fat. Your body cannot differentiate ketone calories from calories consumed from a meal and will respond with a feeling of satiety as though you’ve just eaten. This will limit hunger on the low calorie phase of your HCG diet.

One more thing relating to Fiber… If it isn’t absorbed, why do we need it in our diet? It’s the glue that holds everything together. Keeps us regular.


Dr. Zach LaBoube


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