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Net Carbs Vs Total Carbs! Keto Tip of the Day.

Welcome to my 2 o'clock tasting and a Keto tip! This is the Keto Mom page, my name is Stephanie and I have a lot of things that I want to talk about. I'm going to show you my favorite snacks, we're going to talk about net carbs and total carbs, and I'm also going to shake up some of my ketones.

We're going to talk about food and all things keto. I want to tell you all the great things that I can help you with. As you're diving into this new year and you're getting back on track, I know you all want to make this year great, but don't mess up good for perfect.

I'm actually guilty of this because I want things to go my way, I want our plans to go our way, I want my schedule to run a certain way, and I want my day to look a certain way. But when it doesn't, it's sometimes easier to just give up or get frustrated.

It would be easy to get frustrated and take the easy way out or quit. But always remember, for this year as you dive into your health journey, the only way you fail is if you quit. We're not going to be quitters.

Are you committed to not quitting?

If you do that, the rest of this year is going to be great. I'm not saying it's not going to be hard. But if you're determined not to quit, that is a huge step and then we can give you some tips.


I'm currently making chili for dinner. My girls love chili, and it's also super simple.

  • 3 lbs of hamburger

  • Rao's marinara sauce (from Costco)

  • Chili powder

  • garlic

  • vegetables

So I use around three pounds of hamburger. We make ours super meaty, we use a ton of hamburgers. And I also use Rao's marinara sauce from Costco because it's the best deal. And then I just season it with some chili powder, garlic, and any vegetables of your choice. I make it super chunky, and so I want to use three pounds of hamburger. You can cut up peppers or any vegetables you want.

Just don't mess up good for perfect. Chili is easy to do, I just throw it in the crock pot, and then it'll be ready for us after Costco or CrossFit. because we got to cross-fit here in a couple of hours.


A lot of you have been on this journey for a long time, and a lot of you have had great success on your journey. Just like this girl I was talking with, she's basically reached her goal. It's been a year, and she feels incredible. Her doctor said she was doing great. She's been drinking ketones, moving her body, and going for walks every day.

She has had many days where she wanted to quit. There's no reason for her to quit, she's doing great. She was just having a bad day, and that day does not define her whole journey.

Her biggest challenge is actually her expectations for her body. I think she has three kids, and she's expecting her body to look a certain way. But my body is not going to be the same as my body was when I was 20. I feel better, I'm actually almost 40 next month, but my body will not look the same unless I have surgery.

Our body was made to do great things. You can for sure lose weight, and get healthier, and stronger. But it's okay to have marks and show that you are a mother. I do CrossFit almost every day, I love to move my body, and health is important to me. But you can stick your whole entire hand in between my abs because my abs were torn apart.

So the doctor said even though I know what I need to do, how to eat, how to fuel my body and move my body. In order for me to fix my abs and make them look flatter, I would have to legitimately have a doctor fix them.

But if I do that, I'm not going to be able to work out for six months. It's not severe, but I don't want to do it. I don't want to not work out for half a year and be bedridden for weeks, so I'm not going to do it.

There are a lot of people who have this vision of what they want to look like. So whatever visual you have in your mind, we still need to be real. It all comes down to comparison, and us wanting to feel like we have to look a certain way. Stop it! Stop it right now!

Going back to Dinner...

We have Tacos every Tuesday, we love chicken tacos. I love chili, burgers, or any type of meat. Veggie meat, protein, or protein salad. Don't mess up good for perfect. There are so many different types of like low-carb noodles. There's really no meal that you can't make into a low-carb option.

There are so many different sugar-free sauces, and little hacks that can make it into low carb. You can visit for more recipes. You can even check Pinterest, or Google it. You can type dairy-free keto meals, keto snacks, low-carb snacks, or low-carb dinner meals.

There are so many options and yet, it kind of drives me crazy that people get bored of the food. Sometimes people overwhelm themselves with the number of meals that they feel they need to make. But if we keep it simple and pick our favorite foods, we'll be okay.


I'm going to shake up my ketones because I always have one in the afternoon. If you want to join me, we have something called our challenge. I've been drinking ketones for seven years. I really didn't start with the keto diet, but my husband did. So I helped him, watched him go up and down, in and out of ketosis. He had the food tracker, and the food scale, and had a hard time getting his body to make ketones. When he did, I would make something to knock him out of ketosis. It's like a vicious cycle.

I started with drinking a packet of ketones, and I call it my mom fuel. But it's not just for moms, it gave me the energy to keep up with my kids. I didn't have to take a nap. It's a supplement, a tool, it gives me ketones in my system. I eat a low-carb and higher protein.

This is what I did because I was overwhelmed with the thought of switching everything to keto. I've learned over the last seven years that most people don't do keto properly, and most people can't sustain it. So low carb or carb conscious is great. It's more sustainable, it starts as a diet, and then it becomes a lifestyle if you stay consistent with it.


Take a packet, put it in some water, and shake it up. I'll have this all gone in under an hour, probably 30 minutes or less. The same thing for our challenge kit. Your body can actually make ketones but you can drink them as well.

These challenge kits are where the majority of people start. We have a five-day intermittent fasting kit. I believe in intermittent fasting, it's incredible. I've been doing it for weeks consistently, since Christmas. But if you want help with intermittent fasting, you can drink everything in the fasting kit.

You can do it for five days and then get into the routine of how great you feel, whatever works for you. Some people just do intermittent fasting and water. Ketones help with appetite control, you can message me and we can chat about all these things.

We're going to work on your goals, making better food choices, drinking your water, and moving your body. You need to do those things consistently over time. I've never missed a day drinking ketones in seven and a half years. It works and it's incredible.

Why in the world would I not drink ketones? I might not be perfect in my diet all the time. I do more high protein and this is why I actually started intermittent fasting because I listened to two of the doctors at the beginning of December. All of them were talking about intermittent fasting. And so I'm doing it consistently Monday through Friday, no matter what.

I'm going to walk you through the best way to get started. I'll show you some visuals, and I also want to know your goals.


How do I calculate net carbs and total carbs?

By the way, I like keto snacks. I love to have these things with me when we're traveling, at events, or going places. So this does not need to be an everyday thing, but when you're on the go, it's good to have options like a good, better, best.

So all you have to do to calculate net carbs and total carbs is to look at the back of the package and be very cautious with your servings.

Look at the serving size, look at the total carbs. This one says 9, you can then subtract fiber and sugar alcohol, and that gives you 2 net carbs. Just look at the back of a pack, flip it over and subtract the total carbs from the sugar alcohol, because that doesn't spike your insulin, and also subtract the fiber. Those don't have to count.

If you'd like to keep track of your carbs then that's just a good calculation. For somebody who wants to lose a ton of weight, or whose body doesn't process food as well, you might stick to total carbs. You can just subtract fiber and sugar alcohol from the total carbs.

Everybody's bodies are different. I have a faster metabolism than my husband. My husband is not like that, his body just holds on to the food. So if he really wanted to lose weight, he has to be more strict. I have more dairy, he doesn't. I could have more keto treats or packaged stuff, but he wouldn't. There are certain ways he has to eat and he knows it.

Some people will feel so bloated when they have too much dairy, especially women. If you truly want to feel better and your goal is to make a lifestyle, then you have to pay attention to when you eat food and how it affects your body. Give it 30 minutes and you can feel it.

This is just a guide. I also want to give you some ideas for snacks. If you're intermittent fasting, drinking ketones, having a good dinner, then here's a good guide for you. Most people overeat good food, if you're hungry go drink some water and then grab a snack. Here are a couple of snacks that I would choose, like Almonds. The tip is to flip it over and check the serving size, this says 1/4 cup.

It is not a serving size to sit at your desk and eat all your almonds or eat as much as you want. It's actually only a quarter of a cup, and that's a serving size. So if I need a snack, I'm either going to grab almonds or hard-boiled eggs. But I need to remember to make them my go-to snacks.

Pickles really help with cravings. If you are craving something, eat a pickle, go brush your teeth and you're done. We also like stringy cheese or beef sticks. Those are some good snacks if you're a snacker. But don't snack, just to snack. Snack only if you're hungry.

If you're busy and you find yourself gravitating towards more junk in the afternoons, you can always pack your own cooler. A little cooler with pickles, hard-boiled eggs, veggies, meat, and some cheese wraps. You can pack your own lunch and bring your own cooler.

It might take a little bit more time, but if you do it consistently over time you will create a routine, habit, or system. Just be mindful that if you're on the go and you stop at fast food, you can choose the best foods possible. Grab a burger, a side of veggies, salad, or chicken and put the dressing on the side, or lettuce wraps.

Alright! I look forward to any questions that you have, I'd love to help. You can join me for intermittent fasting, grab the kit, message me and I'll give you a whole bunch of different options. I hope you guys have a great day. Thank you for being here, and we'll talk to you soon. Bye!

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