Am I Still In Ketosis While Eating 31G Carbs?

The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. The number of carbs one can consume and still be in ketosis varies from person to person, but generally, it is recommended to stay under 50 grams of carbs per day. This can be challenging as many everyday foods are high in carbs. Net carbs, which are calculated by subtracting dietary fiber from total carbs, are also important to consider as they impact blood glucose levels. For those aiming for a more restrictive keto diet, sticking to 30-50 total carbs daily is a guarantee to stay in ketosis. Therefore, if you are consuming 31 grams of carbs, you may still be in ketosis, depending on your body's unique response to the diet.

What is the keto diet?

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes very efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy to the brain. Ketogenic diets can cause significant reductions in blood sugar and insulin levels, which, along with increased ketones, has some health benefits.

There are several versions of the ketogenic diet, and what you eat depends on the type you follow. They include:

• Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
• Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as five ketogenic days followed by two high-carb days.
• Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
• High-protein ketogenic diet: This is similar to a standard ketogenic diet but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

The standard keto diet has been the subject of most research, and experts who recommend ketogenic diets are more likely to recommend this type.

To stay in ketosis, a person needs to consume up to 50 grams of carbs per day. The average recommended daily protein intake for a person following a keto diet is 46 grams for those assigned female at birth and 56 grams for those assigned male at birth. In addition, the keto diet involves moderate amounts of protein as excess protein can prevent ketosis.

The keto diet is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. It is used to help reduce the frequency of epileptic seizures in children, and while it has been tried for weight loss, it is best to make this only a short-term dietary change to jump-start weight reduction.

The keto diet is high in saturated fat, which is linked to heart disease. It may also lead to nutrient deficiency, liver and kidney problems, constipation, fuzzy thinking, and mood swings.

How many carbs can you eat on keto?

The ketogenic (keto) diet is a low-carb, high-fat eating plan that has been used to help control medical conditions such as diabetes and epilepsy. It has also been tested for cancer, polycystic ovary syndrome, and Alzheimer's disease.

The keto diet is distinctive for its exceptionally high-fat content, with 70% to 80% of calories coming from fat, while protein intake is moderate. The body enters a state of ketosis when it burns fat for energy instead of carbohydrates, and this is the goal of the keto diet.

To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day, and the lower the better. This is a very low amount compared to a standard Western diet, which is usually comprised of a lot of carbohydrates.

The number of carbs you can eat on keto may vary depending on personal factors such as physical activity and stress levels. For instance, athletes and people who engage in intense workouts can consume more carbs than 50 grams without getting kicked out of ketosis.

Additionally, different types of keto diets allow for different amounts of carbs:

• Standard ketogenic diet: 70% fat, 20% protein, and 10% carbs.
• Cyclical ketogenic diet: 5 days of low carbs and 2 days of high carbs.
• Targeted ketogenic diet: Consume more carbs around high-intensity workouts.
• High protein ketogenic diet: 60% fat, 35% protein, and 5% carbs.

It is important to note that the keto diet can be challenging to maintain due to its restrictiveness, and it may cause side effects such as hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog.

Before starting the keto diet, it is recommended to consult a doctor or dietitian to ensure it is safe and to create a meal plan that prevents nutritional deficiencies.

How to calculate net carbs

To calculate net carbs, you need to subtract the amount of fibre from the total number of carbs. If the food is processed, you should also subtract half of the sugar alcohol content. This is because fibre and sugar alcohols are not fully digestible.

Net carbs = total carbs – fibre – (sugar alcohols / 2)

For example, if a food has 20 grams of total carbs, 10 grams of fibre, and 10 grams of sugar alcohols, then the calculation would be as follows:

20 – 10 – (10 / 2) = 15 grams of net carbs

However, if the only sugar alcohol present is erythritol, you can subtract the full amount of sugar alcohols instead of halving it.

Some people on the keto diet count net carbs, while others count total carbs. Counting net carbs allows for more fibre from leafy greens and other low-carb veggies.

The keto diet recommends consuming 20-50 grams of carbs per day to stay in ketosis.

What foods to eat and avoid on keto

The keto diet is a very low-carb, high-fat diet. The goal is to achieve a metabolic state called ketosis, where your body burns fat for energy instead of carbohydrates. While there is no strict definition of a low-carb diet, anything under 100-150 grams of carbohydrates per day is generally considered low-carb. To enter ketosis, most people will need to consume fewer than 50 grams of carbohydrates per day.

Foods to avoid on keto:

• Refined carbs such as white bread, pasta, rice, pastries, and tortillas.
• Beer, liqueurs, and mixed drinks.
• Honey, syrups, and other sweeteners.
• Fruit juice.
• Soft drinks.
• Condiments such as ketchup, barbecue sauce, and sweet chili sauce.
• Glazed or honey-baked ham.
• Light or low-fat margarine.
• Dried fruit or trail mix.
• Low-fat diet foods such as low-fat yoghurt, mayonnaise, salad dressings, peanut butter, and skim milk.
• Potatoes and other starchy vegetables like peas, corn, beets, and carrots.
• Sweetened yoghurt or dairy products.
• High-carb fruits such as mangoes, bananas, and grapes.
• Beans, lentils, chickpeas, and other legumes.
• Quinoa and other grains.
• Milk and white chocolate.
• Bacon with added sugar and other processed meats.
• Vegetable, seed, and nut oils.
• Tonic water, energy drinks, and cocktails.

Foods to eat on keto:

• Fatty fish like salmon.
• Avocados.
• Dark chocolate (at least 70% cocoa).
• Eggs.
• Cheese.
• Dark green vegetables like broccoli.
• Raspberries, strawberries, and blueberries.
• Nuts.
• Olive oil.
• Meat and poultry.
• Almond milk.
• Soy milk.
• Greek yoghurt or Icelandic skyr.
• Unsweetened coconut milk-based yoghurt.

How to start a keto diet

The keto diet is a high-fat, low-carb diet that aims to put your body into a state of ketosis, which can influence everything from weight loss to type 2 diabetes. Here are some tips to help you get started:

Understand the Basics

Know what foods you can and cannot eat on the keto diet. Severely limit your carb intake, starting with 20-50 grams of carbohydrates per day. Avoid bread, pasta, chips, cookies, candy, ice cream, beans, fruit, and starchy vegetables like potatoes. Focus on eating meat, fish, eggs, nuts, healthy oils, and low-carb veggies.

Assess Your Relationship with Fat

The keto diet involves consuming a lot of fat, which can be uncomfortable at first. Start making small adjustments to your diet, such as ordering a burger without the bun or choosing green vegetables instead of fries. Cook with more olive or avocado oil, and add fat to your meals to stay full and satisfied.

Moderate Your Protein Intake

Another common misconception about the keto diet is that you can eat unlimited amounts of protein. However, protein can be converted into glucose, so overeating protein can take your body out of ketosis. Keep your protein intake moderate, and think of your meals as a small portion of meat topped with a generous amount of fat.

Learn to Cook Keto-Friendly Meals

Explore keto websites and cookbooks to find recipes you'll enjoy. Having a repertoire of keto-approved meals will make it easier to stick to the diet and avoid carbs.

Prepare for Side Effects

Be aware of the "keto flu," which is a period of adjustment after starting the diet when your body is switching to burning fat for energy. You may experience lethargy, mental fog, constipation, or diarrhea. Choose a slow time to start the diet, and take it easy with exercise during the first week or two.

Increase Electrolytes

In ketosis, your body excretes more water and electrolytes, so it's important to get enough sodium and potassium. Salt your food, drink bone broth, and eat non-starchy veggies like asparagus, kale, bell peppers, and arugula.

Know When to Consult a Doctor

The keto diet may not be suitable for everyone, especially those with certain medical conditions. Consult a doctor before starting the keto diet, especially if you have insulin, high blood sugar, or high blood pressure.

Make a Long-Term Plan

The keto diet is not meant to be a forever diet, and experts recommend keeping it short-term. Use the keto diet as a way to transition to a healthier diet that includes fewer carbs and more non-starchy vegetables.

Frequently asked questions