In following my low-carb, high-fat (LCHF) diet, I’ve always been guided by the concept of “net carbs.” This is the notion that carbohydrates from fiber don’t get used by the body to raise blood glucose levels, so therefore fiber content can be subtracted from total carbs. What’s left, the net carbs, are what the LCHF dieter counts and pays attention to. Or so I have believed.
I’ve lost weight by keeping my net carb intake to around 30 – 35 grams per day. For instance, for the past five weeks, I’ve averaged a daily intake of 45 grams of total carbs, including 15 grams of fiber. That’s 30 net carbs per day. I’ve lost weight eating that way — a little over a pound a week on average in that 5-week span. And I’ve done it without feeling hungry, “hangry,” or deprived.
The net-carbs concept seemed clear, logical and uncontroversial to me, so I was surprised when I read a contrary opinion by a respected physician, author and researcher — Dr. Eric C. Westman of Duke University — in Keto Clarity, a book he co-wrote with well-know blogger and podcaster Jimmy Moore. [Read more…]