Understanding Net Carbs Versus Total Carbs
As the founder of CFP Weight Loss and author of The CFP Method, I’ve guided thousands of adults over 45 who felt defeated by conflicting nutrition advice. The net carbs versus total carbs debate creates unnecessary confusion. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbs. Manufacturers love this because it lets them market products as “keto-friendly” with labels showing just 3–5 net carbs when total carbs might reach 20–25 grams.
For sustainable fat loss, especially with hormonal changes after 45, I recommend tracking total carbs first. Why? Net carb math often hides blood-sugar-spiking starches and processed fibers that stall progress. In The CFP Method, we start clients at 75–100 grams of total carbs daily, spread across three meals. This moderate approach prevents the rebound weight gain common with very-low-carb diets while still improving insulin sensitivity.
How to Track Carbs Effectively on a Busy Schedule
Beginners overwhelmed by meal plans should use a simple food scale and one app like Cronometer for the first two weeks. Weigh your food raw, log it, and note your total carbs—not net. Target 25–35 grams per meal. Focus on whole-food