Keto And Carb Counting: Burning The Right Way

The ketogenic (keto) diet is a low-carbohydrate method of eating that puts the body into a state of ketosis. Ketosis is when the body burns fat instead of carbohydrates for energy, causing glucose levels to drop. To stay in ketosis, a person can consume up to 50 grams of carbs per day. However, some people on keto can tolerate fewer or more carbs due to personal factors such as physical activity, stress levels, and sleep.

While on the keto diet, it is important to consume moderate amounts of protein as excess protein can prevent ketosis. Additionally, low-intensity workouts such as walking, swimming, biking, and gardening are better for improving fat-burning capacity.

Some people wonder if they can burn off excess carbs by working out harder or for longer periods. While this may help to a certain extent, it is not always effective, especially if you have barely begun the keto diet and your body is not yet used to burning fat instead of carbs for energy.

Working out harder to burn excess carbs

The ketogenic (keto) diet is a low-carbohydrate method of eating that puts the body into a state of ketosis. Ketosis is when the body burns fat instead of carbohydrates for energy, causing glucose levels to drop. When the body uses fat as energy and releases ketones, this is called ketosis. During ketosis, the body also produces less insulin and stores less fat.

To stay in ketosis, a person should consume up to 50 grams of carbohydrates per day. However, different keto diets allow for different amounts of carbs, protein, and fat. For example, the standard keto diet consists of 70% fat, 20% protein, and 10% carbs. On the other hand, the cyclical ketogenic diet involves a cycle of five low-carb days and two high-carb days.

Some people on the keto diet may occasionally exceed their daily carb limit. In such cases, one way to minimize the impact of excess carbs is by working out harder. For instance, if you usually walk on a treadmill for 40 minutes, you could increase that to 60-70 minutes on days when you've consumed more carbs than usual.

While increasing your workout intensity can help burn excess carbs, it's important to note that it may not be as effective if you're new to the keto diet. This is because, during the initial stages of the diet, it's recommended to strictly limit carbs to less than 20 grams per day for the first two weeks to curb cravings and facilitate keto adaptation.

Additionally, if you consume enough carbs to rebuild your glycogen stores, your body will be kicked out of ketosis and will start using those glycogen stores before tapping into your fat reserves. However, if you burn off those glycogen stores through intense workouts, you will transition back into ketosis.

It's worth noting that everyone's body is different, and the impact of excess carbs and workouts can vary. For some, a day with more carbs and activity may not cause issues, while for others, even a lot of activity may not be enough to counter the effects of a high-carb intake.

Furthermore, if you're an athlete or have a more active lifestyle, you may be able to consume more carbs on your training days while still maintaining ketosis. However, it's crucial to test your ketone levels while experimenting with different amounts of carbs to ensure you're staying within the optimal range.

In conclusion, while working out harder can help burn excess carbs and minimize their impact, it's important to combine this approach with a consistent and well-planned keto diet. Additionally, consider tracking your ketone levels to ensure you're staying on course with your dietary goals.

How to calculate net carbs

The concept of "net carbs" is disputed among experts and is not recognised by the FDA. However, for those who are interested in calculating net carbs, here is a detailed guide:

Net carbs refer to the carbohydrates that your body can fully digest and absorb. They are also called digestible carbs. The body can easily break down simple carbs, such as table sugar and regular pasta, into glucose for energy. On the other hand, complex carbs, like those found in vegetables, whole grains, nuts, and fruits, take longer to break down and are usually high in fibre.

To calculate net carbs in whole foods, subtract the fibre content from the total number of carbohydrates. For example, if a food contains 20 grams of total carbs and 10 grams of dietary fibre, it has 10 grams of net carbs. This is the amount of carbohydrates the body can digest into glucose.

To calculate net carbs in processed foods, subtract half of the sugar alcohol content from the total number of carbohydrates listed on the nutrition label. Erythritol is an exception; if it is the only sugar alcohol listed, subtract its total value from the total carbs.

A Simple Formula:

The following formula can be used to calculate net carbs:

Total Carbs (g) – Fibre (g) – Erythritol (g) – Allulose (g) = Net Carbs

If a different sugar alcohol is listed, divide its value in half and subtract that number from the total carbs:

Total Carbs – Fibre – (Other Sugar Alcohols ÷ 2) = Net Carbs

Examples of Calculating Net Carbs:

• A cup of strawberries with 11 grams of carbs and 3 grams of fibre: 11 – 3 = 8 grams of net carbs.
• HighKey’s Chocolate Chip Mini Cookies with 11 grams of total carbs, 2 grams of fibre, and 7 grams of erythritol per serving: 11 – 2 – 7 = 2 grams of net carbs.

Net Carbs on the Keto Diet:

The keto diet is a low-carbohydrate method of eating that involves limiting carbs and replacing them with fats, putting the body into a state of ketosis. To stay in ketosis, a person should consume up to 50 grams of carbs per day. Calculating net carbs is important for those following the keto diet, as it helps them stay within this limit.

The impact of protein on ketosis

The ketogenic (keto) diet is a low-carbohydrate, high-fat diet that puts the body into a state of ketosis. Ketosis is a metabolic state in which the body burns fat (ketones) for energy instead of glucose. While controlling carb intake is essential on keto, monitoring protein intake is also important.

Protein is a necessary component of any diet, including keto, as it is crucial for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts. However, there is a concern among ketogenic dieters that overeating protein might kick them out of ketosis. This is because the body can convert the amino acids from excess protein into glucose through a process called gluconeogenesis, and because the body prefers to use carbohydrates as its source of energy, it will do anything it can to get enough glucose.

Despite this concern, eating protein won't affect ketone levels. You can eat high-fat and high-protein and stay in ketosis. In fact, many people who transition from keto to the carnivore diet—a diet that consists mostly of animal products—have no problem staying in nutritional ketosis.

Gluconeogenesis (GNG) is a metabolic pathway that allows the liver and kidneys to make glucose from non-carbohydrate sources. It is a necessary process that is already happening in the body and makes ketosis possible in the first place. GNG is an extremely stable process and it's not easy to increase it even with extra protein. Studies have shown that GNG production doesn't increase even with extra amino acids.

While it is a myth that too much protein will knock you out of ketosis, it is still important to monitor your protein intake on keto. The average recommended daily protein intake for a person on a keto diet is 46 g for those assigned female at birth and 56 g for those assigned male at birth. This is considered a moderate amount of protein.

If your goal is to lose fat, increased protein consumption is a great way to approach your keto diet plan. Protein is more satiating than fat, is very nutrient-dense, and people tend to overeat when protein is low. Additionally, if you eat too much fat, your body will burn that new fat coming in and won't get the chance to burn your stored fat reserves.

It's also important to note that not eating enough protein on keto can have serious side effects, including worsened workout performance, neuron atrophy, a weaker immune system, and an increased risk of certain diseases.

The importance of fat in a keto diet

Fat is a key component of the keto diet. It is the primary source of fuel and calories, and the amount consumed will determine whether one achieves their body goals or not. Eating too much fat may stall weight loss and even lead to a gain in body fat. Conversely, not eating enough fat may result in unhealthy weight loss and hunger pangs.

Fat Consumption and Energy Production

On a keto diet, the body is starved of its primary fuel source, sugar. This causes an increase in fat-burning capacity, and fatty acids and some amino acids are converted into ketones, which serve as an alternative fuel source. Restricting carbs puts the body into a state of ketosis, which has benefits such as increased weight loss, improved cognitive function, and sustained energy levels.

Fat Consumption, Calories, and Weight Loss

High-fat, low-carb diets like keto are effective for weight loss because they help reduce calorie intake without a noticeable difference. Keto-friendly foods tend to be more satiating than carb-rich, processed foods. Eating high-fat, low-carb keto foods leads to feeling fuller for longer, and the body relies on its fat stores for fuel, resulting in fat loss.

Won't Eating Fat Make You Fat?

All macronutrients can be stored as fat, but only if there is a calorie surplus. When in a calorie deficit, the body burns its stored energy sources, including body fat. Thus, the key to weight loss or gain is calorie consumption. Eating fat will not make you fat, but eating too much fat may lead to a calorie surplus and, consequently, weight gain.

Finding Your Balance

Since fat is the primary source of calories on a keto diet, it is used as a lever to meet body composition goals. To lose weight, decrease fat consumption, and to gain weight, increase fat consumption. The amount of fat consumed depends on individual goals and the pace at which these goals are to be achieved.

Healthy Sources of Fat

Healthy sources of fat on a keto diet include whole foods such as:

• Egg yolks
• Olives
• Healthy oils like coconut oil, olive oil, MCT oil, and avocado oil
• High-fat nuts like macadamias, pecans, and almonds
• Fatty fish like salmon and sardines
• Avocados
• Butter or ghee
• Low-carb chocolate
• High-fat cheeses like mascarpone and cream cheese
• Full-fat yogurt
• Fatty cuts of meat like pepperoni and bacon

How to avoid common keto mistakes

The keto diet is a low-carbohydrate method of eating that puts the body into a state of ketosis. Here are some tips to help you avoid common mistakes when following a keto diet:

• Don't eat too many carbs: To stay in ketosis, aim for up to 50 grams of carbs per day. This leaves you with limited carb options, mainly vegetables and small amounts of berries.
• Avoid eating too much protein: Excessive protein consumption can prevent you from reaching full ketosis. Aim for 0.7–0.9 grams of protein per pound (1.5–2.0 grams per kg) of body weight.
• Don't be afraid to eat fat: A keto diet should be high in fat, with around 70% of total calories coming from fat. Choose fatty cuts of meat and add healthy fats like monounsaturated and omega-3 fats to your meals.
• Replenish sodium: Low carb diets reduce insulin levels, causing your body to shed excess sodium and water. To avoid side effects like lightheadedness and fatigue, add more sodium to your diet by salting your food or drinking broth.
• Be consistent: It can take several days to a few weeks for your body to adapt to burning fat instead of carbs. Don't quit too soon if you're feeling unwell; this is a normal part of the process known as the "keto flu."
• Gradually ease into the diet: Rather than making abrupt changes, try stopping one type of high-carb food at a time, such as bread or juice. This can help you stick to the diet and avoid cravings.
• Choose whole, unprocessed foods: Opt for whole, unprocessed foods to get the full benefit of their vitamins and minerals.
• Monitor your health: Check in with your doctor regularly to ensure the keto diet is not negatively affecting your health, especially if you have diabetes or heart-related issues.
• Manage your stress levels: High cortisol levels due to chronic stress can lead to increased blood sugar and insulin resistance, making it harder to stay in ketosis. Implement stress reduction strategies such as regular exercise and meditation.
• Calculate your net carbs: When tracking your carb intake, remember to calculate the number of net carbs by subtracting fiber and half the sugar alcohol content from the total carb amount.

Frequently asked questions