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Starting your keto journey can be overwhelming, especially when it comes to keeping track of your macros. One of the most important aspects of a ketogenic diet is controlling your carbohydrate intake. That’s where calculating net carbs comes in! Net carbs are the carbs that your body actually absorbs, so they are the only ones that count towards your daily limit. The calculation is simple: Net Carbs = Total Carbs - Fiber Yes, it’s that easy! To start, you’ll want to take a look at the nutrition label of the food you’re eating. Look for “Total Carbohydrates” and “Fiber” – these are the numbers you need to plug into the equation. Let’s use an example: a serving of almond flour has 4 grams of total carbs and 2 grams of fiber. To get the net carbs, you would subtract the fiber from the total carbs: 4g - 2g = 2g net carbs. It’s important to note that some foods, like leafy greens, have negligible amounts of net carbs. That means you can eat as much of them as you want without worrying about staying under your carb limit! If you’re new to tracking your net carbs, it can be helpful to use a food tracking app to easily keep track of your daily intake. Some popular options include MyFitnessPal, Carb Manager, and Cronometer. Now that you know how to calculate net carbs, let’s talk about some easy ways to incorporate low-carb options into your meals! First up, a delicious breakfast option: almond flour pancakes. These pancakes are fluffy and filling, and have only 3g of net carbs per serving. To make them, mix together 1 cup of almond flour, 2 eggs, 2 tablespoons of unsweetened almond milk, 1 tablespoon of coconut flour, 1 tablespoon of sweetener of your choice, and a pinch of salt. Cook on a griddle over medium heat until golden brown on both sides. Serve with your favorite low-carb syrup. For lunch, try a classic favorite – a BLT lettuce wrap. Instead of bread, wrap bacon, lettuce, tomato, and mayo in a large leaf of lettuce. This option has only 2g of net carbs and is a great way to get in some veggies while still feeling satisfied. Finally, for dinner, try a low-carb staple – cauliflower rice. To make it, simply pulse cauliflower in a food processor until it resembles rice. Cook in a pan with your favorite seasonings and vegetables for a filling and nutritious side dish. Remember, the key to success on a ketogenic diet is to focus on whole, nutrient-dense foods and to track your macros. With the knowledge of how to calculate net carbs and some easy low-carb recipes, you’ll be well on your way to a healthier lifestyle.

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