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Starting a keto diet can be a little tricky, especially when you’re trying to calculate net carbs. The good news is that once you get the hang of it, it becomes second nature! When it comes to net carbs, you want to focus on the carbs that will actually affect your body’s blood sugar levels. To find this number, you should subtract the total grams of fiber and sugar alcohols from the total carbs in a food item. This will give you the net carbs that will actually be digested and affect your blood sugar. One thing to keep in mind is that different people will have different tolerances for net carbs. Some people may be able to eat a higher amount and still stay in ketosis, while others may need to limit their intake more strictly. So, how do you know how many net carbs to aim for? A good rule of thumb is to aim for around 20-30 grams of net carbs per day, although this number may vary depending on your goals and individual needs. It’s always a good idea to consult with a healthcare professional before starting any new diet plan. Now, let’s take a look at some common foods and their net carb counts: - Leafy greens (like spinach, kale, and lettuce) are great choices, with most varieties containing less than 1 gram of net carbs per cup. - Non-starchy vegetables (like broccoli, cauliflower, and zucchini) are also good options, typically containing 2-5 grams of net carbs per cup. - Berries (like strawberries, raspberries, and blackberries) are a sweet treat with around 5-8 grams of net carbs per cup. - Nuts and seeds can be a satisfying snack, although it’s important to keep portion sizes in mind as they can add up quickly. Most nuts contain around 2-4 grams of net carbs per ounce. - Dairy products (like cheese and heavy cream) can be included in moderation, with most cheeses containing less than 1 gram of net carbs per ounce and heavy cream containing less than 1 gram per tablespoon. Keep in mind that processed foods and snacks will often have added sugars and higher net carb counts, so it’s important to read labels carefully and choose whole, minimally processed foods whenever possible. By focusing on net carbs and choosing nutritious, whole foods, a keto diet can be a healthy and delicious way to support your health goals. Happy calculating!

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