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  1. #1
    Registered User fishprince's Avatar
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    In Keto diets, does fiber count towards your carb totals?

    I've used the search function and found conflicting answers. I want to start a Keto diet to lean out for the summer, but want to make sure I do it right. I've pretty much figured out my diet, with the exception of this question. Also some processed foods (i.e. protien bars) count "net carbs", if I consume these products should I count the entire carb total or just the "net carb" total?

    Thanks.
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  2. #2
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    Just the net carb total for your total carbs that day (don't include the fiber).
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  3. #3
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    The point of keto is to minimize glycogen stores and to train the body to burn fat for fuel. When usable carbs are present, the body has little desire to use fat. Fiber is a carb but it does not provide energy for the body. Hence, you do not count fiber as a carb while on this diet. But I think for simplicity of counting calories, some people count it as a calorie... but they still disregard its effects on metabolism (which is zero).

    Personally, I take all fiber out of my calorie calculations.

    If something is 100 grams of carbs with 99 grams of fiber, then you count 1 gram of carbs.
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  4. #4
    Registered User fishprince's Avatar
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    Thanks for the clarification. I've got my diet down, 6 Pack here I come
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  5. #5
    Not Happy With Squat MuscleHustleSS's Avatar
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    Question about Fiber as well, the Metamucil I take has listed the following

    Total Carbs 5G

    -Dietary Fiber 3G
    --Soluble Fiber 2G

    Are net carbs 2 or are they 0?
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  6. #6
    Registered User Absane's Avatar
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  7. #7
    Registered User fishprince's Avatar
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    So just to clarify...only subtract insoluble fiber from carbs to calculate net carbs...soluble fiber is therefore counted as a carb?
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  8. #8
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    Awesome,been looking out for this answer! diet just got a little bit more interesting!
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    Originally Posted by MuscleHustleSS View Post
    Question about Fiber as well, the Metamucil I take has listed the following

    Total Carbs 5G

    -Dietary Fiber 3G
    --Soluble Fiber 2G

    Are net carbs 2 or are they 0?
    Originally Posted by fishprince View Post
    So just to clarify...only subtract insoluble fiber from carbs to calculate net carbs...soluble fiber is therefore counted as a carb?
    No. That says that of the 3gr Dietary Fiber, 2 grams are soluble.

    To calc you take Total Carbs and subtract all fiber. i.e. 5gr - 3gr fiber = 2gr digestable carbs.
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  10. #10
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    Woah. Just brought my 42g total carbs down to 22g. Fiber FTW!

    Thanks guys.
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  11. #11
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    Originally Posted by Dansom View Post
    Woah. Just brought my 42g total carbs down to 22g. Fiber FTW!

    Thanks guys.
    Yeah, basically. lol
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