Staying In Ketosis With 30 Net Carbs: Is It Possible?

The keto diet is a popular choice for those looking to lose weight or manage type 2 diabetes. It involves limiting your carbohydrate intake to up to 50 grams per day, which puts your body into a state of ketosis. This means your body burns fat for energy instead of carbohydrates, resulting in weight loss and improved insulin sensitivity. However, some people may need to limit themselves to 30 grams or fewer carbs per day to stay in ketosis, especially if they have underlying metabolic issues or type 2 diabetes. Net carbs, which are calculated by subtracting dietary fibre from total carbs, are also important to consider when following a keto diet.

The number of carbs to stay in ketosis

The number of carbohydrates a person can consume and remain in ketosis varies slightly between individuals. However, the general consensus is that a person should consume up to 50 grams of carbohydrates per day to stay in ketosis.

The ketogenic (keto) diet involves limiting carbohydrates and replacing them with fats, putting the body into a state of ketosis. The keto diet is very restrictive, excluding fruits and vegetables, as well as bread, beans, and legumes.

The standard keto diet recommends that 70% of a person's intake be fat, 20% be protein, and 10% be carbs. However, different keto diets allow for different amounts of carbs, protein, and fat. For example, the cyclical ketogenic diet consists of five low-carb days followed by two high-carb days.

To calculate the number of carbs consumed, it is important to consider the number of "net carbs" in foods. Net carbs are calculated by subtracting the amount of fiber from the total number of carbs. If the food is processed, half of the sugar alcohol content should also be subtracted.

Some people choose to calculate net carbs, allowing for a slightly higher total carb intake, while others stick to a more restrictive total carb limit to guarantee staying in ketosis.

The number of carbs a person can consume and remain in ketosis can vary depending on personal factors such as physical activity, stress levels, and sleep. For instance, individuals who engage in prolonged and intense workouts may be able to consume more than 50 grams of carbs without getting kicked out of ketosis. Similarly, stress levels and sleep quality can impact cortisol levels, which can affect blood sugar and insulin resistance, ultimately influencing ketosis.

Additionally, the amount of protein consumed can impact ketosis. Excessive protein consumption can lead to increased insulin levels, potentially preventing the body from reaching full ketosis.

To find one's personal keto carb limit, it is recommended to start with a lower carb intake and gradually increase it while monitoring ketone levels. This can be done using a blood ketone meter or ketone test strips.

In summary, while the general recommendation for staying in ketosis is to consume up to 50 grams of carbs per day, this number can vary depending on individual factors such as activity level, stress, sleep, and protein intake.

Calculating net carbs

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the grams of fibre and sugar alcohols from the total grams of carbohydrates. Net carbs are considered a more accurate reflection of carbohydrate consumption because fibre is not digested and therefore does not impact blood sugar levels.

To calculate net carbs, you can use the following formula:

Total carbs (in grams) minus fibre (in grams) minus sugar alcohols (in grams) equals net carbs (in grams).

For example, if a food product contains 20 grams of total carbs, 5 grams of fibre, and 5 grams of sugar alcohols, you would calculate the net carbs as follows:

20 grams (total carbs) - 5 grams (fibre) - 5 grams (sugar alcohols) = 10 grams (net carbs).

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels. Additionally, the method for calculating net carbs is only an estimation as digestion and bodily processes vary from person to person.

When following a keto diet, calculating net carbs can be beneficial as it allows for a slightly higher total carb intake while still maintaining ketosis. This is because net carbs take into account the fibre content, which is not digestible and does not impact blood sugar levels.

For those with diabetes, calculating net carbs can also be helpful in managing their condition. By tracking net carbs, individuals with diabetes can better understand the impact of different foods on their blood sugar levels and determine the amount of insulin they need.

In summary, calculating net carbs involves subtracting fibre and sugar alcohols from total carbohydrates. This provides a more accurate representation of carbohydrate consumption that reflects blood sugar impact. This calculation is especially relevant for individuals following a keto diet or managing diabetes.

Ketogenic diet types

The ketogenic or keto diet is a high-fat, low-carbohydrate dietary approach that aims to facilitate weight loss, enhance mental clarity, and boost energy levels. The diet induces a metabolic state called ketosis, where the body utilises fat as its primary fuel source instead of carbohydrates. While the standard keto diet involves getting 70-75% of calories from fat, 20% from protein, and 5% from carbs, several variations of the keto diet have emerged to cater to different needs and goals. Here are some of the most common types of ketogenic diets:

Standard Ketogenic Diet (SKD)

This is the most common approach to keto, typically consisting of 70-75% fat, 20% protein, and 5-10% carbs. A standard ketogenic diet usually allows for 20-50 grams of carbohydrates per day and has been shown to be successful in helping people lose weight, improve blood glucose control, and enhance heart health.

Strict Keto Diet

The strict keto diet is the original version created in the 1920s to treat epilepsy. It allows for the lowest amount of carbs, with 90% of calories coming from fat, 6% from protein, and only 4% from carbs. This version is best suited for people using keto to treat epilepsy but may come with side effects such as constipation, weight loss, and growth problems.

Targeted Keto Diet

The targeted keto diet is designed for athletes looking to improve their performance. It involves following a standard keto diet until 30-45 minutes before exercising, at which point you consume about 25 grams of carbs to fuel your workout. This approach allows you to return to ketosis easily after cooling down and can enhance athletic endurance.

High-Protein Keto Diet

This version of the keto diet includes more protein, with a ratio of 30% protein, 65% fat, and 5% carbs. It is intended for individuals who need protein to protect muscle mass, such as bodybuilders or older adults. However, those with kidney issues should be cautious about increasing their protein intake.

Cyclical Keto Diet

Also known as keto cycling, this approach involves cycling in and out of keto by following the diet for a set number of days and then having higher-carb days. For example, you might follow a cyclical keto diet with five keto days followed by two higher-carb days. This version is intended to make the keto diet more manageable and can be especially useful for athletes who need extra carbohydrates to fuel their workouts.

Lazy Keto Diet

The lazy keto diet simplifies the standard keto diet by focusing solely on tracking carbohydrate intake. As long as carb intake stays low enough, typically below 50 grams per day, this approach can lead to similar results as the standard keto diet. However, it is important to note that lazy keto may not be suitable for pregnant women, people with diabetes, or those with type 1 diabetes at risk of ketoacidosis.

Mediterranean Keto Diet

The Mediterranean keto diet combines the standard keto diet with elements of the Mediterranean diet, emphasising the consumption of fatty fish, olive oil, and monounsaturated fatty acids. This approach offers a flexible and sustainable way of eating that prioritises high-quality fats and nutrient-dense foods.

Keto 2.0

Keto 2.0 is a newer variation of the standard keto diet that decreases the amount of fat and increases the intake of protein and carbohydrates. The breakdown is typically 50% fat, 30% protein, and 20% carbs, allowing for a wider variety of food choices. However, with this approach, you may no longer be in ketosis as your body may use carbohydrates instead of fat for energy.

Dirty Keto Diet

The dirty keto diet follows the same macronutrient distribution as the standard keto diet but allows for highly processed and prepackaged meals. While this approach offers convenience, it may lead to nutritional deficiencies and increased consumption of unhealthy fats and sodium.

Clean Keto Diet

Swinging in the opposite direction of dirty keto, clean keto focuses on consuming the healthiest versions of foods, such as organic, grass-fed, and cold-pressed options. This approach prioritises food quality and may be a relatively healthier way to follow the keto diet.

Foods to eat on keto

The keto diet is a high-fat, low-carb, and moderate-protein diet. The diet aims to reach a metabolic state called ketosis, where the body uses ketone bodies instead of blood sugar from food as its primary energy source. To reach and maintain ketosis, it is recommended to consume 20-50 grams of carbs per day. However, the exact amount varies from person to person.

Animal Proteins

Fish and shellfish are excellent choices on the keto diet. They are carb-free and rich in B vitamins, potassium, selenium, and omega-3 fats. Salmon, sardines, mackerel, and albacore tuna are good options.

Meat and poultry are also staples on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. Choose grass-fed meat when possible, as it has more omega-3 fats and conjugated linoleic acid.

Eggs are another healthy protein source, with less than 1 gram of carbs and about 6 grams of protein per large egg. They also promote feelings of fullness and contain antioxidants that protect eye health.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most varieties are very low in carbs and high in fat. Plain Greek yogurt and cottage cheese can also be consumed in moderation, as they are high in protein and can help decrease appetite.

Cream and half-and-half are also keto-friendly, as they are very low in carbs and high in fat. However, they should be consumed in moderation due to their high saturated fat content.

Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also suitable, as long as they are not oat milk.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some examples include spinach, kale, collard greens, salad greens, and cooking greens.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are high in healthy fats and low in net carbs. They also contain fiber and various nutrients.

Other Non-Starchy Vegetables

There are several other non-starchy, low-carb vegetables that are suitable for the keto diet. Examples include summer squashes, peppers, cauliflower, spaghetti squash, jicama, and turnips.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs and net carbs. They are also linked to a reduced risk of heart disease, certain cancers, and depression. Examples include almonds, Brazil nuts, macadamia nuts, pecans, and walnuts.

Berries are also a good choice, as they are low in carbs and high in fiber and antioxidants. Examples include raspberries, strawberries, blackberries, and blueberries.

Dark chocolate and cocoa powder are delicious sources of antioxidants and can be consumed in moderation on the keto diet, as long as they contain a minimum of 70% cocoa solids.

Unsweetened Coffee and Tea

Coffee and tea are carb-free and have many health benefits, including reduced risk of diabetes and improved physical performance and alertness.

Fats and Oils

Olive oil, butter, ghee, avocado oil, and coconut oil are good choices for fats and oils on the keto diet. They are high in healthy fats and contain no carbs.

Side effects of keto

The keto diet has become a popular nutrition fad in recent years, with many people adopting it for weight loss. However, it is essential to be aware of the potential side effects before adopting this diet.

Keto Flu

The keto flu is a common side effect experienced by people starting the keto diet. It is characterised by symptoms such as brain fog, headaches, nausea, fatigue, and muscle aches. These symptoms occur due to plummeting electrolyte levels as the body transitions to using ketones as its primary energy source. The good news is that this is usually temporary, and increasing fluid and electrolyte intake can help mitigate these symptoms.

Bad Breath

One of the biggest complaints from people on the keto diet is bad breath, often described as having a metallic taste. This is caused by the production of ketone bodies, specifically acetone, during fatty acid metabolism. As the body adapts to running on ketones, this side effect typically disappears.

Hair Loss

Hair loss can occur on the keto diet, often due to calorie restriction and weight loss. Additionally, vitamin and mineral deficiencies, particularly zinc and biotin, and unfavourable shifts in the microbiome due to the restrictive and high-fat nature of the diet, can contribute to hair thinning and loss.

Constipation

The keto diet's lack of carb-rich whole grains, pulses, fruits, and starchy vegetables can result in constipation. It is crucial to include high-fibre low-carb foods, such as avocado, broccoli, artichokes, Brussels sprouts, chia seeds, flaxseeds, and almonds, and ensure adequate water and salt intake to promote regular bowel movements.

Diarrhea

While constipation is more common, some people on the keto diet may experience diarrhea, especially if they consume large amounts of MCT oil or coconut oil. These fats can overload the kidneys and lead to digestive issues. To avoid this, it is recommended to go easy on added fats and ensure they are paired with food and adequate water intake.

Weight Regain

The keto diet is often praised for its quick initial weight loss results. However, this is partly due to water loss, as the body stores grams of carbs with about four grams of water. Therefore, when increasing carb consumption, a bump on the scale is expected. Regaining weight after resuming a less restrictive diet is common, and focusing on portion sizes, high-fibre carbs, and pairing them with protein and healthy fats can help manage this.

Dehydration

The keto diet can lead to dehydration due to the body's fluid loss being greater than the intake. Symptoms of dehydration include dark-coloured urine and constipation. It is important to increase water intake and consider drinking broth or consuming salty foods to replenish electrolytes.

Gastrointestinal Issues

Common gastrointestinal side effects of the keto diet include constipation, diarrhea, nausea, and vomiting. Diarrhea is more frequent, possibly due to the body's difficulty in absorbing the high-fat content of the diet.

Vitamin and Mineral Deficiencies

The keto diet restricts many fruits and vegetables, which can lead to lower intakes of essential vitamins and minerals, such as folate, thiamin, and vitamins A, B6, B12, C, E, and K. These nutrients are vital for various body functions and development, including bones, gums, metabolism, and red blood cells.

Reduced Athletic Performance

Research has shown that athletes who followed the keto diet performed worse on high-intensity cycling and running tasks compared to those on a high-carb diet. The keto diet's restriction of carbohydrates, the body's main source of energy, can negatively affect physical performance and energy levels, making it challenging to exercise.

Increased Stress on Kidneys

The keto diet can put more stress on the kidneys, especially if protein intake is too high. While the diet should be higher in fat, some people make the mistake of consuming excessive amounts of meat, leading to a higher protein intake than necessary. It is crucial to speak with a healthcare professional to ensure the diet is tailored correctly and does not negatively impact kidney function.

Frequently asked questions