Counting Net and Total Carbs


Counting Net and Total Carbs

Whether it’s losing fat, gaining strength and mass, or seeking out mental fortitude, we all have different fitness needs and wants.  At 104010, we fully understand this and that is why we create different programs and modifications. We’re positive that you will attain your goals with the combination of our programming, knowledge, and consistent effort. 

That said, this week, we will touch on strategies to shed fat by following a low carb diet. The key to this is understanding that not all carbohydrates are created equally. Here are the details on net carbs and total carbs.

Breaking Down the Basics 

The difference between carbs and net carbs is crucial in making a low carb diet successful toward fat/weight loss.

Carbs vs. Net Carbs: What’s the Difference?

Carbohydrates (Carbs) are sugars in food that supply energy in the form of calories. Carbs come in all different types of sugars including starch, fiber, and sugar alcohols.

Net carbs are thought to represent the number of carbohydrates that are actually absorbed by your body without impacting blood sugar levels and insulin response.

Net Carbs are helpful in allowing you to eat sweet-tasting foods that are technically “sugar-free” because sugar alcohols provide a sweet taste to food items without impacting net carb counts. Keep in mind this does not mean you are allowed to take in copious amounts of fruits.  Just as important, it’s not beneficial to ingest sweeteners that are not natural, like artificial sweeteners.  Think about 104010 and our products.  Nothing artificial and that includes sugar. 

Why explore a low carb diet a shot?

Lower carb diets have been shown to be a successful approach to helping people get leaner without losing muscle if done properly. With that said, the quality of food and total calories consumed should be at the top of your list. This will fuel your body properly to endure tough missions and give you a much needed natural energy boost.

How to Calculate Net Carbs

Step 1 – Determine Total Carb Content

Read the nutrition label and determine the grams of total carbs. The grams of total carbs listed on the food label are just that…total carbohydrates. 

Step 2 – Subtract Dietary Fiber

To calculate the net carbohydrates, take the total carbohydrates and subtract both the grams of fiber and sugar alcohols. What you have left is your net carbs.

How to Improve Your Nutrition with Net Carbs

Even though low carb diets are popular and can be successful in promoting fat/weight loss and improving overall health, many carbohydrates provide rich sources of nutrition, especially fruits, vegetables, and whole grains. 

Using net carbs can allow additional room in your low carb diet for more nutrition from healthy carbs including: 


Fiber provides many benefits to your health.. Fiber can be found in a variety of foods including fruit, vegetables, legumes, and whole grains. 

High fiber diets have been associated with a lower risk of multiple health conditions including high cholesterol, gut health, blood sugar control, cardiovascular disease, and all causes of death. 

Higher fiber foods contribute to feeling full, which help with the unsatisfied feeling of a low calorie and Carb diet. For all of these reasons the American Heart Association (AHA) also recommends a fiber-rich diet.

Essential Micronutrients

We all need a specific level of essential vitamins and minerals to function at our optimal level. Fruits, veggies, and many plant-based foods are an excellent source of these essential micronutrients. Yes, these are all considered carb foods. They have a multitude of lower net carb options that will give you the nutrients your body needs to perform at that optimal level.

If you’ve never tried a low natural carbohydrate nutrition plan and you feel like you’re plateauing, we suggest you give it a try to see if it is sustainable, convenient, and receptive to your unique body type.  

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