The most popular diet in the world according to Google searches, the ketogenic diet involves eating very few carbohydrates, lots of fat, and a moderate amount of protein each day. But since keto’s precise macronutrient recommendations can be difficult to follow, many shoppers have questions for natural product retailers. We hired a freelancer from the Midwest to assess his knowledge.

Health Food Merchandiser: What are the carb limits on a keto diet and how do I calculate them from the Nutrition Facts panel?

Retailer: Full disclosure: I’m not a keto expert; our dietitian would be much better off talking about it. I know the carb limits are pretty low for keto, but I can’t give you exact numbers. I think it also depends on your total calorie intake.

NMF: I got you. Do you know if I just count the carbs listed in the nutrition facts panels for everything I eat?

Retailer: I’m sorry, I’m not sure. Our dietitian is not here at the moment, and I don’t want to mislead you. Would you like to try to make an appointment with her?

How did this trader do it?

SaVanna Shoemaker, RDN, keto dietitian based in Little Rock, Arkansas Our expert educator: SaVanna Shoemaker, RDN, keto dietitian based in Little Rock, Arkansas

This retailer was actually right! She wasn’t sure of an exact answer, so she was right to direct the buyer to the staff dietitian for more information.

The keto diet is a very low-carb, moderate-protein, and high-fat diet. To reap the benefits of ketosis – where your body burns fat for fuel rather than carbs – you need to drastically limit your carb intake to around 50 grams of total carbs per day, although this may vary from person to person. ‘other. It mostly depends on your metabolism and activity level, so those with slower metabolisms may need to cut carbs more, while really active people can eat more carbs and stay in ketosis. But the guideline of 50 grams total per day works for most people.

Some people prefer to count net carbs, which is total carbs with fiber and sugar alcohols subtracted. Although fiber and sugar alcohols are carbohydrates, they are not absorbed by the body, so they generally do not impact your ability to enter ketosis. If you’re counting net carbs, you should aim for about 25 grams of net carbs per day.

You can find the carb count on the Nutrition Facts label of any packaged food. Be sure to note the serving size and total carb count. To calculate net carbs, simply subtract fiber and sugar alcohols, which will also be listed on the Nutrition Facts label, from total carbs.

This content was originally published here.