Bowl of Cut-Up Fresh Broccoli, Raw Finding Net Carbs is Easy – Broccoli Has Only 3.4 Net Carbs Per Cup. Net carbs are the total carbohydrates found in the food you want to eat, minus the fiber content in grams.

For example, if you were thinking about eating a cup of broccoli with your bun-less burger for lunch, a cup of cut-up broccoli has a total of 8 carbohydrates. According to my Corinne T. Netzer’s “Complete Book of Food Counts,” that cup of broccoli also has 4.6 grams of fiber.

To find the net carb count, you subtract the amount of fiber (4.6 grams) listed in the book for that food from the total carb count (8 grams). That results in a net carb count of 3.4 carbs. The net-carb count is the number you keep track of.

There are additional food restrictions during the first couple of weeks to help you get into ketosis easier, but since weight loss isn’t the goal, there’s no reason why you can’t be in ketosis in less than 3 days and then move into your chosen low-carb plan.