The ketogenic diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. To stay in ketosis, a person should consume up to 50 grams of carbohydrates per day. However, some people on keto count their total carb intake, while others count net carbs (total carbs minus fibre). The keto diet typically limits carbs to 20-50 grams per day.
The keto diet has gained popularity due to its potential benefits for weight loss and blood sugar control. Early evidence also suggests that this low-carb, high-fat diet may help treat certain cancers and Alzheimer's disease. Nonetheless, higher-quality research is needed to determine the keto diet's long-term safety and effectiveness.
The keto diet is extremely restrictive and may cause side effects, especially when starting. Some possible side effects include increased cholesterol levels and changes in gut health.
Characteristics | Values |
---|---|
Carbohydrate intake | Up to 50 grams per day |
Protein intake | Moderate amounts |
Fat intake | High amounts |
Net carbs | Total carbs minus fibre |
Total carbs | 20-50 grams per day |
Net carbs calculation | Total carbs - fibre - half the sugar alcohol content |
Total carbs calculation | Total digestible carbs |
Fibre | Indigestible |
Sugar alcohol | Indigestible, less effect on blood sugar levels |
Ketosis | State where body burns fat for energy |
What You'll Learn
What is the keto diet?
The keto diet is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.
The keto diet typically contains 70% fat, 20% protein, and only 10% carbs. It usually involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils.
The keto diet has many health benefits. It can help with weight loss, as it is very filling and can lead to reductions in diastolic blood pressure and triglyceride levels. It can also help manage certain medical conditions, like epilepsy, heart disease, and type 2 diabetes.
However, there are some potential risks and side effects associated with the keto diet. It is high in saturated fat, which has been linked to heart disease. It can also lead to nutrient deficiencies, liver problems, kidney problems, and constipation. Therefore, it is important to consult a doctor or a registered dietitian before starting the keto diet.
Good and Bad Carbs: Understanding the Keto Carb Spectrum
You may want to see also
What foods can you eat on the keto diet?
The keto diet is a low-carb, high-fat, moderate-protein diet. It can be effective for weight loss and certain health conditions, and has been demonstrated in many studies.
Meat and Poultry
Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals. They're also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.
Fish and Shellfish
Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and albacore tuna are also fatty fish, boasting high levels of omega-3 fats, which have been found to improve hemoglobin A1C levels.
Eggs
Eggs are high in protein, B vitamins, minerals, and antioxidants. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They also trigger hormones that increase feelings of fullness.
Cheese
There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them great for the keto diet. Cheese is also rich in protein and calcium.
Greek Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese are nutritious, high-protein foods. While they contain some carbs, you can eat them in moderation on keto. Both have been shown to help decrease appetite and promote feelings of fullness.
Cream and Half-and-Half
Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto.
Plant-Based Milk
Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milk. You should choose unsweetened versions, as sweetened options have too much sugar to be considered keto-friendly.
Green Leafy Vegetables
Green leafy veggies are extremely low in carbs, making them excellent for keto. They're also rich sources of vitamins, minerals, and antioxidants. In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.
Peppers
Peppers are also a rich source of vitamin C. For instance, one bell pepper provides 107% of the daily value (DV) for vitamin C.
Summer Squash
Summer squashes, such as yellow squash and zucchini, are extremely versatile and low in carbs. In fact, zucchini is extremely popular on keto. Using a spiralizer, you can make zucchini noodles, which are an excellent substitute for pasta or noodles.
High-Fat Veggies
Avocados and olives, while technically fruits, are unique among vegetables in that they're fairly high in fat. They also contain fiber and are low in net carbs.
Nonstarchy Vegetables
Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants. Low-carb veggies make great substitutes for high-carb foods. For instance, you can easily turn low-carb cauliflower into cauliflower rice or mashed cauliflower.
Nuts and Seeds
Nuts and seeds are healthy, high in fat, and low in carbs. They're also high in fiber, which can help you feel full and naturally lower your calorie intake.
Berries
Most fruits are too high in carbs to eat on the keto diet, but berries are an exception. Berries, particularly raspberries and strawberries, are low in carbs and high in fiber.
Shirataki Noodles
Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 gram of net carbs and only 15 calories per serving because they're mostly water. They're made from a viscous fiber called glucomannan, which offers many potential health benefits.
Dark Chocolate and Cocoa Powder
Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate contains flavanols, which may reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy. It's important to choose dark chocolate that contains a minimum of 70% cocoa solids and eat it in moderation.
Olive Oil
Olive oil is high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors. In addition, extra-virgin olive oil is high in polyphenol antioxidants, which further protect heart health by decreasing inflammation and improving artery function.
Butter and Ghee
Butter contains only trace amounts of carbs, and ghee is totally carb-free. Like other types of full-fat dairy, butter and ghee don't appear to be as harmful to health as previously thought.
Coffee and Tea
Coffee and tea are healthy, carb-free drinks. They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood. Coffee and tea drinkers have also been shown to have a significantly reduced risk of diabetes.
Unsweetened Sparkling Water
If you're looking for a keto-friendly alternative to soda, unsweetened sparkling water is a great choice. These beverages are refreshingly fizzy and may be flavored but are generally free of sugar or sweeteners.
F1 Keto Gummies: Do They Work or Are They Hype?
You may want to see also
What foods should you avoid on the keto diet?
The keto diet is a low-carb, high-fat diet. It is a metabolic state in which your body uses fat and ketones instead of glucose as its main fuel source. To achieve ketosis, the body must be in a state of very low carbohydrate intake, generally under 50 grams per day, and ideally below 20 grams.
Bread, Pasta, Rice, and Other Refined Carbs
Eating refined, high-carb foods like white bread, pasta, rice, pastries, and tortillas could prevent a ketogenic state if you exceed your daily carb allowance.
Beer and Mixed Drinks
Beer, liqueurs, and mixed drinks have a high carb and low nutrient count, which makes them foods to avoid on a keto diet.
Honey and Syrups
Honey, maple syrup, and agave are concentrated sugar and can easily increase your daily carb count without providing significant nutrition.
Fruit Juices
Fruit juices are high in fast-digesting carbs that spike your blood sugar.
Ketchup, Barbecue Sauce, and Other Condiments
Ketchup, barbecue sauce, and sweet chilli sauce are examples of sugar-packed condiments that don't provide much in terms of nutrients or fibre.
Glazed or Honey-Baked Ham
The sugar baked onto or infused into these hams can keep you from reaching or maintaining ketosis.
Low-Fat or Light Margarine
Light or low-fat margarine skimps on fat, which is your main source of fuel on the keto diet.
Dried Fruit or Trail Mix
When fruit is dried, its sugar is concentrated into smaller serving sizes, resulting in high levels of carbohydrates.
Low-Fat Diet Foods
Foods marketed as low-fat are often higher in sugar to compensate for the lack of fat.
Potatoes and Other Starchy Vegetables
White and sweet potatoes, peas, corn, and carrots should be avoided due to their high carb content.
Sweetened Yogurt or Dairy
Flavoured or sweetened yogurt and cottage cheese will add to your carb count.
Certain Fresh Fruits
Fruits like mangoes, bananas, grapes, and raisins are naturally higher in carbs and could keep you from reaching or maintaining ketosis.
Beans and Other Legumes
Legumes like beans, lentils, and chickpeas may be challenging to incorporate into your keto diet due to their carb content.
Quinoa and Other Grains
Grains like quinoa and millet are too high in carbohydrates to be included in a keto diet.
Cow's Milk
Whole milk has a high net carb content and is not keto-compliant.
Carrots
Carrots, although healthy, are starchier than other vegetables and have a relatively high net carb count.
Best Protein Powders for Keto Diet Success
You may want to see also
How do you calculate net carbs?
Net carbs are defined as the carbohydrates that your body actually digests and absorbs. That's why many people refer to net carbs as digestible carbs.
To calculate net carbs, you must first understand the two types of carbs: simple and complex. Simple carbs are easily and quickly digested by your body and are found in table sugar and regular pasta. Complex carbs, on the other hand, are harder for your body to break down and are commonly found in vegetables, whole grains, nuts, and fruits, which are usually high in fibre.
When calculating net carbs, you can subtract the total amount of dietary fibre from the total carbs per serving. Sugar alcohols, which are used to add sweetness to many low-carb foods, can also be subtracted from the total carbs. However, not all sugar alcohols are created equal. Erythritol, for example, has a very low glycemic index and isn't fully digested by the body, so you can subtract its total value from the total carbs. Other sugar alcohols, like maltitol and sorbitol, do affect your blood sugar and are partially digested, so it is recommended to divide their total number of grams per serving in half and then subtract that number from the total carbohydrates.
Total Carbs (g) – Fiber (g) – Erythritol (g) – Allulose (g) = Net Carbs
If the sugar alcohol is not erythritol, use this formula:
Total Carbs – Fiber – (Other Sugar Alcohols ÷ 2) = Net Carbs
For example, a cup of strawberries has 11 grams of carbs and 3 grams of fibre. 11 – 3 = 8 grams of net carbs. HighKey’s Chocolate Chip Mini Cookies have 11 grams of total carbs, 2 grams of fibre and 7 grams of erythritol per serving. 11 – 2 – 7 = 2 grams of net carbs.
Calculating net carbs can be beneficial for those trying to lose weight or manage their diabetes. However, it's important to note that many scientists and healthcare professionals do not recognise the concept of net carbs, and there is ongoing debate about its benefits.
Cheese and Keto: Carb Counts and Tips
You may want to see also
What are the benefits of the keto diet?
The keto diet is a low-carb, high-fat diet that can be beneficial for weight loss and certain health conditions. Here are some of the key benefits of the keto diet:
Weight Loss
Weight loss is one of the most commonly cited benefits of the keto diet. By reducing carbohydrate intake, the body shifts from burning carbohydrates to burning fat for fuel, leading to effective weight loss. The keto diet can also help reduce appetite and cravings, making it easier to stick to the diet and achieve long-term weight loss goals.
Improved Blood Sugar Control
The keto diet is particularly beneficial for people with type 2 diabetes or insulin resistance. By eliminating sugar and significantly reducing carbohydrate intake, the keto diet helps lower and stabilise blood sugar levels. This can lead to a reduction in diabetes medication and a lower risk of heart disease.
Enhanced Heart Health
The keto diet has been shown to improve several biomarkers associated with heart disease. It can lead to a decrease in total cholesterol, a reduction in triglycerides, and an increase in HDL ("good") cholesterol. By improving these markers, the keto diet may reduce the risk of cardiovascular disease.
Reduced Inflammation
The keto diet produces ketones, specifically BHB (ß-hydroxybutyrate), which has strong anti-inflammatory properties. BHB helps inhibit inflammatory pathways and activates the AMPK pathway, which assists in reducing inflammation in the body. Additionally, the keto diet promotes the consumption of anti-inflammatory foods such as olive oil, avocados, and omega-3-rich foods.
Brain Health
The keto diet has been found to have neuroprotective benefits, strengthening and protecting brain and nerve cells. The diet may help prevent or manage neurological conditions such as Alzheimer's disease and epilepsy. The ketogenic diet was initially implemented as a treatment for epileptic seizures and has been shown to reduce seizure activity, especially in children with focal seizures.
Other Potential Benefits
The keto diet has also been linked to improved skin clarity, reduced risk of certain cancers, improved hormonal balance in conditions like PCOS, and a reduction in migraine frequency.
Keto Diet: Understanding the Impact of 30 Net Carbs
You may want to see also
Frequently asked questions
Generally, a person should consume up to 50 grams of carbs per day to stay in ketosis. However, some people may need to consume fewer carbs to reach ketosis.
The keto diet typically restricts net carbs to around 50 grams per day. However, other low-carb diets may allow up to 130 grams of carbs per day.
Following a low-carb diet, such as the keto diet, may help with weight loss. It is recommended to consult a dietitian before making any significant dietary changes.
Depending on the foods consumed, 50 grams of net carbs can vary. For example, 1,000 grams of broccoli, raspberries, or Brazil nuts are approximately 50 grams of net carbs.