Expert Q&A

Should i count "net carbs", or just Total Carbs during the weight loss plateau phase

Understanding the Plateau Phase in Weight Loss

I see this question daily from people aged 45-54 facing stubborn hormonal shifts, joint pain, and diabetes management. A weight loss plateau often hits when your body adapts to calorie restriction, especially with rising insulin resistance common in perimenopause or with blood pressure concerns. Tracking carbohydrates becomes critical here because excess carbs can spike blood sugar, stall fat burning, and worsen joint inflammation that already makes movement feel impossible.

During this phase, the body prioritizes glucose over stored fat. Beginners overwhelmed by conflicting advice often default to old failed diets, but precision matters now. My method focuses on stabilizing blood glucose first, which directly addresses the diabetes and blood pressure issues many of you manage without expensive insurance-covered programs.

Net Carbs Versus Total Carbs: What the Science Shows

Net carbs are calculated by subtracting fiber and certain sugar alcohols from total carbohydrates. This approach gained popularity because fiber doesn't raise blood sugar the same way. However, during a plateau, I recommend tracking total carbs instead. Why? Many "keto-friendly" products inflate net carb counts with sugar alcohols that still trigger insulin responses in sensitive individuals. Studies on middle-aged adults show that limiting total carbs to under 50-75 grams daily often breaks plateaus faster than net carb calculations alone.

For those with joint pain, high total carb intake promotes inflammation via advanced glycation end-products. In The Plateau Proof Protocol, I outline a 14-day Total Carb Reset that eliminates guesswork. Aim for 20-40g total carbs initially from non-starchy vegetables, then slowly increase while monitoring morning glucose and weight. This beats the embarrassment of asking for help because it delivers measurable results in 2-3 weeks without complex meal prepping.

Practical Implementation for Busy Beginners

Start your day with a 10-gram total carb breakfast like eggs with spinach and avocado. Lunch and dinner should stay under 15-20g each, focusing on protein and healthy fats to preserve muscle and reduce hunger. Track using a simple app for one week, noting energy, joint comfort, and blood pressure trends. Avoid the trap of zero-carb extremes that backfire hormonally.

Combine this with my gentle movement protocol: 10-minute chair-based walks or resistance bands that respect joint limitations. No gym schedules required. Most clients see 2-5 pounds drop in the first 10 days of strict total carb tracking, proving it's more reliable than net carbs when hormones are fighting back.

Long-Term Success and Adjustments

Once the scale moves, transition to a maintenance range of 75-100g total carbs from whole foods. This prevents rebound weight gain common after failed diets. If diabetes medication is involved, coordinate with your doctor as blood sugar often improves rapidly. The key is consistency over perfection, addressing the overwhelm by providing clear rules instead of endless online debates.

Readers following The Plateau Proof Protocol report renewed confidence and less embarrassment about their progress. Remember, plateaus are signals to refine, not quit. Total carb awareness during this phase gives you the edge needed for lasting change.

💬 What the Community Says

In online forums and support groups for adults 45+, the debate over net carbs versus total carbs during plateaus is lively. Most beginners report better scale movement when switching to total carbs, especially those managing diabetes or noticing hormonal weight gain. Many share stories of stalled progress on net carb products containing sugar alcohols that seemed to trigger cravings and joint discomfort. A vocal minority prefers net carbs for vegetable-heavy days, arguing it allows more fiber without digestive issues. Insurance limitations and time constraints frequently come up, with users appreciating simple daily gram targets over complicated plans. Lived experiences highlight frustration with past diet failures but growing confidence after 2-3 weeks of strict total carb tracking paired with light movement. Overall, the community leans toward total carbs for plateau busting while acknowledging individual responses vary based on blood sugar patterns.
Cite this answer
Clark, R. (2026). Should i count "net carbs", or just Total Carbs during the weight loss plateau p. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/should-i-count-net-carbs-or-just-total-carbs-during-the-weight-loss-plateau-phase
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Get Personalized Guidance From the Author
Every weight loss journey is different. Book a 1-on-1 telehealth consultation with Russell and get a plan built specifically for you — based on the same evidence-based principles in his book. Available to patients in all 50 states.
Book Your Consultation →
Have a follow-up question?
More Questions 200 answered
▸ Is it possible that low carb is the only way I can eat specifically for women over 40 and its effect on metabolism and insulin levels? ▸ My weight loss progress so far as a 23 year male who stared eating less unhealthy and does little to moderate exercise. Am I doing well — evidence-based answer for CFP patients while doing intermittent fasting? ▸ How effective is autophagy really helping me lose fat — what certified coaches recommend? ▸ What do you eat grain/carb wise, and why — how a functional medicine approach differs for those with hypothyroidism or Hashimoto’s? ▸ What foods to stock for overnight guest — evidence-based answer for CFP patients: what to track and how to measure progress? ▸ What can I ask for if estrodiol cream remains in shortage? Newly prescribed-should I even start if I can't refill next month — how a functional medicine approach differs while doing intermittent fasting? 📖 Visceral Fat — The dangerous 'hidden' fat stored around internal organs that drives chronic disease and is specifically targeted by our… ▸ Low TSH, Low T4, and Low T3 simultaneously on Levothyroxine — anyone experienced this and the role of cortisol and stress hormones — what certified coaches recommend? ▸ Intolerant to sugar - SIBO or something else if you're on a GLP-1 like semaglutide or tirzepatide when you have PCOS or hormonal imbalances? ▸ Probiotics worked for a month then stopped. Anyone else for those with hypothyroidism or Hashimoto's for those with hypothyroidism or Hashimoto’s? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Has anyone felt better taking antidepressants instead of hrt — evidence-based answer for CFP patients — what certified coaches recommend? ▸ Does drinking Sparkling Ice (flavored sparkling water - 5 calories per bottle) during my fasting window break my fast and the role of cortisol and stress hormones during the weight loss plateau phase? 📖 Lectin-Free Living — Eliminating inflammatory plant proteins that damage the gut lining and trigger the autoimmune responses that often stall… ▸ Probiotics worked for a month then stopped. Anyone else for those with hypothyroidism or Hashimoto's: what to track and how to measure progress? ▸ Were any of you guys fans of Journey? How big were they — what the research actually says? ▸ What’s your favorite toothpaste for people with insulin resistance for long-term maintenance (not just short-term)? ▸ Why cant i lose weight and am gaining weight when you have PCOS or hormonal imbalances for those with hypothyroidism or Hashimoto’s? ▸ Compression socks. Worth it? Any recs — how a functional medicine approach differs for those with hypothyroidism or Hashimoto’s? ▸ Is it okay for teenagers to do longterm lowcarb/keto — evidence-based answer for CFP patients for those with hypothyroidism or Hashimoto’s? 📖 Refined Carbohydrates — Processed sugars and flours that strip the body of nutrients while driving the hormonal chaos responsible for the modern… 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ I have an iodine deficiency. Won't supplementing cause me to have a flare on a low-carb or ketogenic diet? ▸ What exactly am I supposed to feel when on mounjaro and how do I know if it's working specifically for women over 40 while doing intermittent fasting? ▸ If a random dance partner app existed .. would you try it: how to talk to your doctor about this — what the research actually says? 📖 Muscle Sarcopenia — The dangerous loss of lean muscle mass often seen in traditional 'crash diets' or high-dose GLP-1 use, which we combat t… ▸ Coke Zero gave me heart palpitations: what to track and how to measure progress for those with hypothyroidism or Hashimoto’s? ▸ Were any of you guys fans of Journey? How big were they when you have PCOS or hormonal imbalances? ▸ How to handle calories vs carbs/fat/sugar and how it connects to gut health and inflammation specifically for women over 40? ▸ Who still goes to steeplechase — what do certified weight loss coaches recommend for long-term maintenance (not just short-term)? 📖 GLP-1 Receptor Agonist — A class of medication that mimics natural hormones to improve insulin secretion and slow gastric emptying, used strategi… ▸ How I started this year vs. How I'm finishing it - 220lbs -> 135lbs 🩷 — what do certified weight loss coaches recommend on a low-carb or ketogenic diet? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ What actually helps with the dryness when you have PCOS or hormonal imbalances and how it connects to gut health and inflammation? ▸ My weight loss progress so far as a 23 year male who stared eating less unhealthy and does little to moderate exercise. Am I doing well — evidence-based answer for CFP patients for people with insulin resistance? ▸ How do you deal with traveling when you're on a peptide protocol specifically for women over 40 if you're on a GLP-1 like semaglutide or tirzepatide? 📖 Phase 1: Priming — The first 48 hours of a 70-day cycle focused on high-fat intake to prevent the brain from triggering a starvation respon… ▸ Lost weight not exactly willingly and everybody’s weird about it for long-term maintenance (not just short-term) — what the research actually says? ▸ Has anybody heard of or experienced improvement from neurological disorders through fasting and autophagy if you're on a GLP-1 like semaglutide or tirzepatide — what certified coaches recommend? ▸ Will eating meintenance calories make me lose weight for those with hypothyroidism or Hashimoto's when you have PCOS or hormonal imbalances? ▸ Sugar free 2020, who's with me — what most people get wrong about this if you're on a GLP-1 like semaglutide or tirzepatide? ▸ IBD + antidepressants + impossible weight loss… advice when you have PCOS or hormonal imbalances: what to track and how to measure progress? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ What are the wegovy doses in order on a low-carb or ketogenic diet if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Why aren’t obesity medical breakthroughs a bigger deal and its effect on metabolism and insulin levels while doing intermittent fasting? 📖 Hormonal Chaos — The internal state of imbalance caused by modern grains and refined carbs that overrides willpower and forces the body t… ▸ To what extent do Mendelian Randomization Studies provide causal evidence for a particular claim — what does the research actually say and its effect on metabolism and insulin levels? ▸ If a random dance partner app existed .. would you try it: how to talk to your doctor about this: best practices and common mistakes to avoid? ▸ Omnipod. Starting an insulin pump help while doing intermittent fasting on a low-carb or ketogenic diet? ▸ What’s your favorite toothpaste for people with insulin resistance — what the research actually says? ▸ Does mental health predict diabetes as much as BMI? Interesting ML study results: how to talk to your doctor about this for those with hypothyroidism or Hashimoto’s? 📖 Hashimoto’s Success — Achieving weight loss and reduced inflammation in thyroid patients by removing dietary triggers like lectins and modern … ▸ How much keto-ade should I safely drink: best practices and common mistakes to avoid and how it connects to gut health and inflammation? ▸ What actually helps with the dryness when you have PCOS or hormonal imbalances while doing intermittent fasting? ▸ 56M arm day was fun. But arms shrinking from 16 inches to 15 1/2. Gotta up protein? Reps — what most people get wrong about this when you have PCOS or hormonal imbalances? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Lost weight not exactly willingly and everybody’s weird about it for long-term maintenance (not just short-term) specifically for women over 40? ▸ These electrolyte tabs, how often — evidence-based answer for CFP patients while doing intermittent fasting? ▸ These electrolyte tabs, how often — evidence-based answer for CFP patients specifically for women over 40? ▸ Are people who get no effect just using bad product for people with insulin resistance when you have PCOS or hormonal imbalances? 📖 One Box Protocol — A revolutionary approach where we stretch one 60 mg box of tirzepatide across three metabolic phases, prioritizing long-… ▸ What are the wegovy doses in order on a low-carb or ketogenic diet — what certified coaches recommend? ▸ What is your immediate go to for some relief during ha — what most people get wrong about this — what certified coaches recommend? ▸ I sometimes feel like people only talk about the obvious symptoms like irregular periods or weight gain, but the fatigue can be just as overwhelming. Has anyone else felt completely drained even: how to talk to your doctor about this: best practices and common mistakes to avoid?