Carb Consumption On Keto: How Much Is Too Much?

The ketogenic (keto) diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day. However, this number is not set in stone, as different keto diets allow for different amounts of carbs, protein, and fat. While staying within the carb limit is crucial, it is also important to ensure adequate protein and fat intake. This means that hitting your carb goal every day may not be necessary, as long as you are meeting your protein and fat goals and staying within the recommended carb range.

How to get into ketosis

Ketosis is a metabolic state in which the body uses stored fat, instead of glucose, for fuel. The body typically uses glucose, or sugar, as its primary energy source. However, when there is a lack of glucose, the body turns to burning fat for energy instead. This is the basis of the ketogenic (keto) diet, which involves limiting carbohydrates and replacing them with fats.

Reduce Carbohydrate Intake

The most important factor in entering ketosis is to eat a very low-carb diet. The recommended amount varies, but generally, it is advised to consume 50 grams or less of carbohydrates per day. This amount can differ from person to person, and some people may need to further reduce their carb intake to reach ketosis.

Increase Physical Activity

Being more physically active can help deplete your body's glycogen stores. Normally, these stores are replenished when you eat carbohydrates. However, if you minimize your carb intake, your body will turn to fat as an alternative fuel source. Exercise helps encourage the body to use fat for fuel, but it may take some time for your body to adjust to this new source of energy.

Fasting

Intermittent fasting can be a useful tool to reach ketosis. Short-term fasting, even for just a few hours, can help your body enter a state of ketosis. This approach is particularly useful for children with epilepsy, as it can help reduce seizures more quickly.

Increase Healthy Fat Intake

Most people on the keto diet replace carbohydrates with an increase in healthy fats. Good sources of healthy fats include fatty fish like salmon, avocados, and avocado oil. However, it is generally recommended to limit saturated and trans fats, such as those found in fried foods.

Test Ketone Levels

You can measure your body's ketone levels to track your progress and make adjustments to your diet. There are simple tests, such as strips and monitors, that can be purchased online to check for ketones in your urine or blood.

Consume More MCT Oil

Medium-chain triglycerides (MCTs), found in MCT oil, can help you reach ketosis. MCTs are rapidly absorbed and converted into ketones, providing an alternative fuel source for your body.

Check Protein Intake

It is important to consume an adequate amount of protein while on the keto diet. The recommended amount varies, but a standard suggestion is to consume about 1 gram of protein per pound of body weight per day. For those who exercise heavily, the recommended amount may be higher, at around 1.5 grams per pound.

Be Mindful of Calories

If weight loss is your goal, be mindful of your total calorie intake. Even if you are consuming high amounts of healthy fats, eating too many calories can cause your weight loss to stall.

Be Patient

Reaching ketosis can take some time, and it may be challenging for some people. For most, it will take a few days to enter ketosis, but for others, it may take a week or longer. Factors such as dietary plans and activity levels will influence how quickly you enter ketosis.

What to eat on a keto diet

The keto diet is a high-fat, moderate-protein, and very low-carb diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

Animal Proteins

Fish and shellfish are keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium. Meat and poultry are also considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They’re also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Dairy and Dairy Alternatives

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet. Plain Greek yogurt and cottage cheese are also nutritious, high-protein foods. While they contain some carbs, you can eat them in moderation on keto. Cream and half-and-half are also very low in carbs and high in fat, making them ideal for keto.

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. Greens add bulk to your meals without drastically increasing the carb count.

High-Fat Veggies

Avocados and olives are unique among vegetables in that they’re fairly high in fat. They also contain fiber and are low in net carbs. Avocados are high in monounsaturated fat and potassium, a mineral many Americans lack. Olives contain oleuropein, an antioxidant that has anti-inflammatory properties and may protect your cells from damage.

Other Non-Starchy Vegetables

Several other non-starchy 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. Spaghetti squash serves as a natural alternative to spaghetti, and low-carb root veggies such as jicama and turnips make great substitutes for roasted potatoes or french fries.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and naturally lower your calorie intake. Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbs and high in fiber. 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.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can 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

Unsweetened sparkling water is a great keto-friendly alternative to soda. These beverages are refreshingly fizzy and may be flavored but are generally free of sugar or sweeteners.

Potential risks of a keto diet

The keto diet is a low-carb, high-fat diet that is advertised as a weight-loss solution. However, it comes with several potential risks that should be carefully considered before starting this diet. Here are some of the possible dangers of following a keto diet:

• Nutrient deficiencies: The keto diet restricts nutrient-dense fruits, whole grains, and legumes, which may result in insufficient amounts of vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies, affecting overall health.
• Kidney problems: The high intake of animal foods and proteins on the keto diet may cause kidney stones and overload the kidneys, leading to a potential increase in the risk of chronic kidney disease.
• Digestive issues: The keto diet's restriction of carbs can make it challenging to meet daily fiber needs, leading to digestive discomfort and constipation. It may also negatively impact gut health and disrupt the balance of beneficial bacteria in the gut.
• Low blood sugar: While keto can help manage blood sugar levels in people with diabetes, it may also increase the risk of dangerously low blood sugar levels, especially in individuals with type 1 diabetes. This can lead to hypoglycemia, which is marked by confusion, shakiness, fatigue, and sweating, and can have severe consequences if not addressed promptly.
• Bone health: Several studies have linked the keto diet to impaired bone health, with a potential decrease in bone mineral density and an increase in bone breakdown. This could have negative long-term effects on bone strength and overall skeletal health.
• Increased risk of chronic diseases: There is ongoing debate about the impact of the keto diet on the risk of chronic illnesses such as heart disease and cancer. Some evidence suggests that high-fat, low-carb diets focusing on animal foods may lead to adverse health outcomes, while diets emphasizing vegetable sources of fats and proteins offer potential benefits.
• Social isolation and disordered eating: Strict diets like keto may lead to social isolation due to restricted food choices and could potentially trigger disordered eating behaviours.
• Liver problems: The high-fat content of the keto diet could strain the liver, especially if there are existing liver conditions.

How to maintain weight after keto

Maintaining your weight after keto can be challenging, as it requires a careful approach to avoid undoing your progress. Here are some strategies to help you maintain your weight after achieving your goals with the keto diet:

• Gradually Increase Carbohydrate Intake: Instead of abruptly increasing your carbohydrate intake, do it gradually. Start by adding approximately 10 grams of complex carbohydrates to your diet each week. Focus on carbohydrates from whole grains, fruits, vegetables, nuts, and legumes. Avoid unhealthy carbs like white bread, cookies, and donuts.
• Increase Protein Intake: Research has shown that protein is an effective macronutrient for weight loss and maintenance. Include foods like skinless chicken, fish, lean red meat, tofu, and legumes in your diet, as they are rich in protein.
• Add Resistance Training: Start resistance or strength training if you haven't already. This type of workout routine improves muscle strength and endurance and is beneficial for weight loss and maintenance. It also increases your resting metabolic rate, helping you burn more calories even at rest.
• Include More Fruits and Vegetables: Add more fruits and starchy vegetables to your diet, such as berries, carrots, black beans, edamame, kiwi, butternut squash, watermelon, lentils, and more. These foods are lower in calories, high in antioxidants, and provide a better source of carbs and natural sugars than heavily processed foods.
• Intermittent Fasting: Consider incorporating intermittent fasting into your routine. This involves abstaining from eating for a set period, such as fasting for 12 hours a day or 16 hours, alternate-day fasting, or a weekly 24-hour fast. This approach helps reduce your overall caloric intake, aiding in weight maintenance.
• Stay Active: Adopt a more active lifestyle by incorporating regular movement throughout your day. Take frequent breaks, go for walks, and practice stretching or yoga. This will help you maintain your weight and improve your overall well-being.
• Continue Keto with Minor Adjustments: If you feel great on the keto diet and want to stick with it, you can continue while making minor adjustments to maintain your weight. Gradually increase your fat and protein intake without raising carbs enough to get out of ketosis. This way, you can find the perfect amount of food for your height, weight, and activity level.
• Switch to Low-Carb Paleo: If you want to increase your carb intake but not return to a high-carb diet, consider transitioning to a low-carb Paleo diet. This allows for more flexibility and micronutrient-dense options like parsnips, carrots, and butternut squash.
• Focus on Weight Maintenance: Make a plan for weight maintenance in advance. It's essential to think about maintenance during your weight loss journey, not just after reaching your goal. This will help you avoid sliding back into old eating habits and undoing your progress.
• Switch from Fat Loss to Muscle Gain: Instead of focusing solely on weight maintenance, shift your goal to muscle gain. Engage in resistance training and adjust your diet to support muscle growth. This will help you maintain a low body fat percentage while building muscle, which has various health benefits.

Keto and diabetes

A ketogenic diet is a very low-carb diet, usually considered to be around 30g of carbohydrates or fewer per day. This diet encourages the body to get its energy from burning body fat, which produces an energy source called ketones. This process of breaking down body fat is known as ketosis.

Ketogenic diets can be very effective in achieving two common aims of diabetes control: lowering blood glucose levels and reducing weight. The diet helps to lower the body's demand for insulin, which has benefits for people with type 1 and type 2 diabetes.

Benefits of a Ketogenic Diet

• Ketone bodies produced from burning fat for fuel have potent weight loss effects, help lower blood glucose levels, and reduce reliance on diabetes medication.
• The diet can also help to reduce high blood pressure, lower triglyceride levels, and raise HDL cholesterol levels, which are beneficial for heart health.
• Ketogenic diets may also have therapeutic benefits for other long-term conditions such as cancer, epilepsy, Alzheimer's disease, and dementia.

Side Effects and Precautions

It is important to note that a significant change in diet can have side effects, and a ketogenic diet is no exception. The body needs to adjust to switching its fuel source from glucose to fat, and during this transition, some people may experience "keto-flu," which usually goes away within about four weeks.

Additionally, there are certain groups of people for whom a ketogenic diet may not be suitable or may require close supervision. These include pregnant women, breastfeeding women, children, people at risk of hypoglycemia, people with a very low BMI, and those with conditions that a ketogenic diet may exacerbate.

Combining Keto with Exercise

Combining a ketogenic diet with exercise can be a powerful way to reduce blood glucose levels and achieve weight loss. Exercise can help accelerate the process of burning body fat and improve overall metabolic health.

However, it is important to note that exercising on a ketogenic diet requires careful consideration, especially for people on diabetes medications that can cause hypos. It is recommended to consult with a healthcare professional to determine the appropriate adjustments to medication and exercise routines.

Safety Considerations

There is a general lack of long-term studies into the safety and effectiveness of ketogenic diets, which is why consulting a doctor before starting this diet is crucial. Prolonged ketosis has been associated with potential risks for pregnant women, such as developmental issues for the baby. Additionally, there is a lack of research on the safety of ketogenic diets while breastfeeding, so a conservative carbohydrate intake is recommended in this case.

For people on hypo-causing medications, a ketogenic diet may increase the risk of hypos, so precautions must be taken, and regular blood glucose tests are advised. Other diabetes medications may need to be reviewed and adjusted by a doctor to ensure they are still appropriate and necessary.

While ketogenic diets offer potential benefits for people with diabetes, it is essential to prioritize safety and work closely with a healthcare team when considering this dietary approach. Individual variations and specific health considerations must be taken into account to ensure a safe and effective implementation of the ketogenic diet.

Frequently asked questions