Keto Diet: Cutting Carbs, All Or Nothing?

The keto diet is a low-carb, high-fat, and moderate-protein diet. It is a metabolic state in which the body uses fat and ketones instead of glucose as its main fuel source. The body enters a state of ketosis when it starts breaking down stored fat into molecules called ketone bodies to use for energy without relying on blood sugar from food. The keto diet is often used for weight loss and has been shown to be effective in improving type 2 diabetes and metabolic syndrome.

When following the keto diet, it is important to reduce your carb intake to less than 50 grams per day to reach ketosis. This usually means cutting out most high-carb foods like bread, rice, pasta, and sugar. However, not all carbs need to be restricted. Non-starchy vegetables, nuts, seeds, and some fruits like berries are allowed in moderation.

While the keto diet can be effective for weight loss and certain health conditions, it is not suitable for everyone. Some people may experience side effects such as keto flu, constipation, bad breath, hair loss, and gut health issues. Additionally, the long-term health consequences of the keto diet are not yet well understood, and it may be challenging to adhere to the restrictive nature of the diet.

How many carbs can you eat on keto?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates to burn fat for fuel. This can put your body into a metabolic state called ketosis, where your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

So, how many carbs can you eat on keto? Generally, to reach ketosis, you should aim for less than 50 grams of net carbs per day, and ideally below 20 grams. Net carbs are calculated by subtracting fibre, sugar alcohols, and other non-digestible carbs from the total amount of carbs. This typically translates to about 40 grams of carbohydrates or 10% of your total macronutrient intake per day.

However, the number of carbs you can eat on keto may vary depending on individual factors such as age, weight, physical activity, and medical history. It's important to note that a very low-carb diet may not be suitable or necessary for everyone.

• Focus on eating unprocessed whole foods.
• Choose non-starchy vegetables like broccoli, cauliflower, green beans, and spinach.
• Opt for high-fat, low-carb foods like nuts, seeds, avocados, and olive oil.
• Include protein-rich foods like meat, poultry, fish, and eggs.
• Avoid starchy vegetables, high-sugar fruits, grains, and processed foods, which are high in carbohydrates.
• Be mindful of your portion sizes, especially with nuts and dairy products.

What foods can you eat on keto?

A ketogenic diet is a low-carb, high-fat, and moderate-protein diet. It can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates, also known as carbs, in order to burn fat for fuel. This can put your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

Nuts, Seeds, and Healthy Oils

Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber, and protein. They are also very low in net carbs. Olive oil and coconut oil are recommended on the keto diet.

Meat

Meat is a source of lean protein and is considered a staple on the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, including potassium, selenium, and zinc. While processed meats, like bacon and sausage, are allowed on keto, they are not the best for your heart and may raise your risk of certain types of cancer.

Fish

Fish is rich in B vitamins, potassium, and selenium. It is also protein-rich and carb-free. Salmon, sardines, mackerel, albacore tuna, and other fatty fish boast high levels of omega-3 fats, which have been found to improve hemoglobin A1c levels. Frequent fish intake has also been linked to a decreased risk of chronic disease and improved mental health.

Eggs

Eggs are high in protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbohydrates and over 12 grams of protein. Eggs promote feelings of fullness and contain antioxidants such as lutein and zeaxanthin, which help protect eye health.

Non-Starchy Vegetables

Non-starchy vegetables are low in calories and carbs but high in many nutrients, including vitamin C and several minerals. They also contain antioxidants that help protect against cell-damaging free radicals. Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are good options.

Cheese

Cheese has zero carbohydrates and is high in fat and protein. It is also rich in calcium. However, a 1-ounce slice of cheddar cheese has about 5 grams of saturated fat, which has been linked to an increased risk of heart disease.

Plain Greek Yogurt and Cottage Cheese

Yogurt and cottage cheese are high in protein and calcium. Plain Greek yogurt provides about 8 grams of carbohydrates and 20 grams of protein per 7 ounces. Cottage cheese has just over 6 grams of carbohydrates and 28 grams of protein per 8 ounces. Choosing higher-fat options can help keep you full for longer.

Avocados

Avocados are high in monounsaturated fat and potassium, a mineral many Americans lack. Half of a medium avocado contains about 6 grams of total carbohydrates, 4.5 grams of which are fiber, and 360 milligrams of potassium, or about 8% of your daily needs. Swapping animal fats for plant fats like avocados can help reduce the risk of cardiovascular disease and type 2 diabetes.

Dark Chocolate and Cocoa Powder

Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy. Check the label, as the amount of carbs depends on the type and how much you consume.

Unsweetened Coffee and Tea

Plain coffee and tea contain zero grams of carbohydrates, fat, or protein, so they are okay on the keto diet. Drinking 2-3 cups of coffee per day lowers the risk of cardiovascular disease. Tea is rich in antioxidants and has many health-promoting properties that may protect against cancer, prevent high blood pressure and blood sugar, and promote cognitive function.

Foods to Limit on the Keto Diet

Some foods that are high in carbohydrates and should be limited on the keto diet include starchy vegetables (like corn, potatoes, sweet potatoes, and beets), high-sugar fruits (such as bananas, raisins, dates, mangoes, and pears), cereal, crackers, rice, pasta, bread, and beer.

What are the benefits of keto?

The keto diet is a low-carb, high-fat, moderate-protein diet that can be effective for weight loss and certain health conditions. Here are some of the benefits of keto:

Weight Loss

Keto diets are particularly useful for losing excess body fat without hunger. Studies have shown that low-carb diets can reduce a person's appetite, leading to them eating fewer calories and losing weight more easily than with other diets.

Improved Blood Sugar Control

Keto diets can help lower blood sugar levels, which is important for people with diabetes. Carbohydrates raise blood sugar much more than protein or fat. By lowering carb intake, people with type 2 diabetes may be able to reduce or eliminate their need for insulin and other diabetes medications.

Improved Metabolic Health

Ketogenic diets may play a strong role in improving several markers of metabolic health, including blood pressure, blood sugar, HDL cholesterol, and triglyceride levels. In people with metabolic syndrome, following a keto diet typically leads to weight loss and improvements in many health markers.

Controlled Type 1 Diabetes

While people with type 1 diabetes still need to take insulin injections, low-carb diets can improve blood sugar control and reduce the risk of hypoglycemia. A keto or very low-carb approach will require less insulin and increase the likelihood of staying within a healthy blood sugar range.

Improved Fatty Liver Disease

Non-alcoholic fatty liver disease (NAFLD) is caused by excess fat buildup in the liver. A keto or low-carb diet may help reduce or reverse NAFLD by lowering insulin resistance and reducing liver fat storage.

Other Potential Benefits

Although more research is needed, there is emerging evidence that keto may be helpful for polycystic ovary syndrome (PCOS), irritable bowel syndrome (IBS), and other conditions.

What are the risks of keto?

The keto diet is a low-carb, high-fat, and moderate-protein diet. It can be an effective way to lose weight and improve certain health conditions. However, there are some risks and side effects associated with the keto diet that you should be aware of.

Keto Flu

One of the most common side effects of starting a keto diet is experiencing the "keto flu." This is a result of changes to your body's fluid and mineral balance when you cut out carbs. Symptoms of keto flu include difficulty focusing, fatigue, headaches, and constipation. These symptoms are usually temporary and can be minimised by replenishing fluids and increasing salt intake.

Nutritional Deficiencies

The keto diet restricts several food groups, which can make it challenging to meet your nutritional needs. You may need to take supplements or carefully plan your meals to ensure you're getting enough fibre, vitamins, and minerals.

Kidney Stones and Gout

The keto diet may increase your risk of kidney stones and gout. Nutritional ketosis can lead to higher levels of uric acid, which is a risk factor for these conditions.

Bad Breath

When your body runs on fatty acids instead of carbohydrates, it releases ketones through your breath, giving it a sweet or fruity odour. This is often referred to as "keto breath."

Increased Cholesterol

The keto diet's emphasis on high-fat foods can lead to a rise in LDL or "bad" cholesterol, which is a risk factor for heart disease. It is important to focus on healthy fats, such as those found in avocados, olives, and nuts.

Mood Changes

Reducing your carbohydrate intake can affect your serotonin levels, which can impact your mood. Some people may experience feelings of grouchiness or irritability while on a low-carb diet.

Digestive Issues

The keto diet is low in fibre, which can lead to constipation. Additionally, the high-fat content of the diet may cause digestive issues such as bloating and gas.

Other Potential Risks

Other potential risks of the keto diet include hair loss, damaged gut health, and negative long-term effects on overall health. More research is needed to fully understand the long-term impacts of the keto diet.

How do you start keto?

The keto diet is a low-carb, high-fat, moderate-protein diet. It can be effective for weight loss and certain health conditions, such as type 2 diabetes, metabolic syndrome, and epilepsy.

Step 1: Understand the keto diet

First, it's important to understand what the keto diet entails. The keto diet is a low-carbohydrate, high-fat, moderate-protein eating plan. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only about 5% to 10% of energy intake comes from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts breaking down stored fat into molecules called ketone bodies to use for energy.

Step 2: Know what to eat and what to avoid

When following a keto diet, it's important to focus on eating high-fat foods such as fatty cuts of meat, nuts, seeds, avocados, and plant oils. You should also include moderate amounts of protein, such as chicken, fish, beef, and eggs. Non-starchy vegetables like broccoli, cauliflower, and spinach are also recommended.

At the same time, it's crucial to limit or avoid high-carb foods such as starchy vegetables (potatoes, corn, sweet potatoes), fruits and fruit juices, grains and flour products, added sugars, and processed foods.

Step 3: Plan and prepare

Before starting the keto diet, it's a good idea to plan your meals and restock your kitchen with keto-friendly foods. You can find various keto meal plans and recipes online. It's also recommended to consult a healthcare professional or dietitian before starting the keto diet, especially if you have any medical conditions or are taking medications.

Step 4: Monitor your progress and make adjustments

When following the keto diet, it's important to monitor your progress and make adjustments as needed. This may include tracking your weight, measuring your ketone levels, and assessing how you feel physically and mentally. If you're not seeing the desired results or are experiencing negative side effects, you may need to adjust your food choices or macronutrient ratios.

Step 5: Be mindful of potential challenges and side effects

The keto diet can be challenging to maintain due to its restrictive nature. It may also lead to initial side effects, often referred to as the "keto flu," which can include symptoms such as hunger, fatigue, low mood, irritability, constipation, and brain fog. These side effects typically subside within a few days to a few weeks.

Additionally, long-term keto dieters may experience an increased risk of nutrient deficiencies, kidney stones, and osteoporosis. It's important to work with a healthcare professional to monitor your health and make any necessary adjustments to your diet.

Step 6: Consider the long-term sustainability

While the keto diet can be effective for short-term weight loss and improving certain health conditions, it may not be sustainable for everyone in the long term. It's important to consider your individual needs, preferences, and health goals when deciding whether to start and continue with the keto diet.

In summary

Starting the keto diet involves understanding the basics, planning your meals, and restocking your kitchen with keto-friendly foods. It's important to monitor your progress and be mindful of potential challenges and side effects. Finally, consider the long-term sustainability of the keto diet for your individual needs and health goals.

Frequently asked questions