Just thought I might make a post about what I do/was told to do by my nutritionist as far as what I look for in my foods (nutrition facts). Holly over at 300pd also does this but I actually had this instructed to me by my NUT, I just was not entirely following it. For me, it is hard to know what is really right when you have so many conflicting diet plans from others who have had the same surgery as you. It was nice to find someone who has had success and does the same thing you were told to do.
So basically I am on a low-carb diet. I obviously don't want to entirely disregard calories and fat, but they sort of go hand in hand most of the time when you have a low carb food you don't have a lot of calories or fat. Now this is not always true, just like something might have low carbs but have loads of sugar. If there are loads of sugar it may as well say high carb on it.
But there is also another thing we consider into the carb counting. If an item has 5g+ of fiber in it, you subtract that from the overall carb amount and this new number that you get is the "net carb". So say something has 10g of carbs, but there is 7g of fiber. Technically that item only has 3g of carbs. For whatever reason that I don't fully understand, the fiber sort of "counteracts" that carbohydrate or.. whatever. You can read more information here.
So the ROT (rule of thumb) that I am told to go by is no more than 40g of carbs PER DAY. This is very difficult. Utilizing a program or app for your phone (such as MyFitnessPal) really helps to keep track of this. A lot of items you input into there already has NET carbs programmed for you as you search for something (but not always). But if not, it does calculate everything if you input every food and drink item you had that day. So at the end of the day you can look on that day's chart and see easily all the calories, fat, carbs, sugar, fiber and protein and various others. So you can just take the total amount of carbs that day and subtract any fiber from that.
But in all, this is really the #1 main goal I aim for is 40g of carbs a day or less. I use MFP (MyFitnessPa) when I remember to calculate my daily intake and make sure I'm doing okay. My name on there is Discordya if you'd like to find me :)