Can You Eat More Than 20 Carbs On Keto?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. To stay in ketosis, the body's fat-burning state, a person should consume up to 50 grams of carbohydrates per day, though some sources recommend staying under 20 grams. The keto diet typically consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. Net carbs, which subtract fibre and sugar alcohols from the total carb count, are also considered when tracking keto diets.

The number of carbs you can eat on a keto diet

The number of carbohydrates, or carbs, a person can eat while on a keto diet depends on several factors, including their body, how long they've been on the diet, and their exercise regime.

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, a person cuts back significantly on carbohydrates so that their body enters a metabolic state called ketosis, where it burns fat for fuel.

To stay in ketosis, a person needs to consume no more than 50 grams of carbohydrates per day. This is the standard amount that can get almost anyone into ketosis, provided they eat within their daily macros. However, some people might need to stay under 20 grams of carbs per day to enter and remain in ketosis.

For those new to the keto diet, it is recommended to stick to 20 grams of net carbs per day for the first three months. Net carbs are calculated by subtracting the fibre content from the total number of carbs. If the food is processed, half of the sugar alcohol content should also be subtracted.

After the initial three-month period, a person can start testing their carb edge by gradually increasing their net carb intake and monitoring their ketone and glucose levels.

It's important to note that the keto diet can be challenging to maintain due to its restrictive nature, and it may cause side effects such as "keto flu," which includes symptoms like an upset stomach, headache, and fatigue.

How to calculate net carbs

'Net carbs' refers to the carbohydrates that are absorbed by your body and are also known as digestible or impact carbs. Net carbs are calculated by subtracting the fibre from the total number of carbs.

The term 'net carbs' is controversial and not recognised by the Food and Drug Administration (FDA), which recommends using the total carbohydrates listed on nutrition labels.

Calculating Net Carbs in Whole Foods

To calculate net carbs in whole foods, you can subtract the fibre from the total number of carbs. For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which are fibre. So, 17.1 grams of total carbs minus 13.5 grams of fibre equals 3.6 grams of net carbs.

Calculating Net Carbs in Processed Foods

To calculate net carbs in packaged products, it is best to have as much information as possible. Generally, half of the carbs from sugar alcohols can be subtracted from the total carbs listed on the nutrition label.

Erythritol is an exception. If it is the only sugar alcohol listed in the ingredients, its carbs can be completely subtracted from the total carbs.

Calculating Net Carbs for Diabetes

Calculating net carbs can be beneficial for people with diabetes as it helps them track their intake of dietary fibre and balance their medications with their carb intake.

People with diabetes should consult a doctor, dietitian, or diabetes educator before starting a low-carb diet.

Other Factors Affecting Net Carbs

Other factors that may affect net carb intake include physical activity, stress levels, and sleep. For example, increased exercise depletes glycogen stores faster, so having slightly more carbs will help maintain ketosis.

Additionally, high cortisol levels due to constant stress can lead to increased blood sugar and insulin resistance, which may affect ketosis.

Types of Carbs to Consume and Avoid on Keto

When following a keto diet, it is best to choose foods with the fewest carbs per serving. As a general rule, most vegetables that grow above the ground and fruits that are not very sweet are keto-friendly.

Carbs to consume on keto include:

• Berries (strawberries, blueberries, raspberries)
• Dark chocolate (at least 70% cocoa)

Carbs to avoid on keto include:

• Bread and other baked goods (except those made with low-carb flours)
• Traditional sweeteners (honey, white sugar, brown sugar, coconut sugar)

How to determine if you're in ketosis

Ketosis is a metabolic state in which your body uses fat and ketones as its main fuel source instead of glucose. The keto diet is a popular, effective way to lose weight and improve your health. It is a low-carb, high-fat diet that will raise your blood levels of ketones.

There are several ways to determine if you are in ketosis:

• Measure your blood ketone levels using a specialised meter. This is the most reliable and accurate method and is used in most research studies. The meter calculates the amount of beta-hydroxybutyrate (BHB) in your blood, one of the primary ketones present in the bloodstream. Nutritional ketosis is typically defined as blood ketones equal to or above 0.5 millimolar (mM).
• Monitor your breath for an unusual, fruity smell. This is caused by elevated ketone levels, specifically acetone, a ketone that exits the body in your urine and breath.
• Check for weight loss. The keto diet is highly effective for weight loss, with many people experiencing a rapid drop in water weight in the first week.
• Notice any changes in your appetite. Many people report decreased hunger while following a keto diet, which may be due to alterations in your body's hunger hormones, as well as the intake of more protein.
• Observe your energy levels. People often report increased focus and energy when in ketosis. However, in the initial stages of a ketosis diet, you may first experience fatigue and weakness as your body switches from burning carbohydrates to burning fat for energy.
• Monitor your breath and urine using ketone test strips. This is a hassle-free and travel-friendly way to check your ketone levels.
• Observe any digestive issues. Making any dietary changes can raise the risk of stomach upset and other digestive complaints.
• Check for muscle cramps and spasms. Dehydration and electrolyte imbalances can cause muscle cramps. Ensure you are getting enough electrolytes from your food to avoid these issues.
• Notice any changes in your sleep. Many people report insomnia or waking up at night when they first reduce their carbs drastically. However, this usually improves within a few weeks.
• Monitor your fluid intake. Ketosis may cause increased thirst, which may be a side effect of water loss.
• Look out for flu-like symptoms. At the beginning of ketosis, people may experience a range of negative symptoms, often called the "keto flu".

It's important to note that the only objective way to verify that you're in ketosis is by checking your ketone levels. However, if you are losing weight, enjoying your keto diet, and feeling healthier, there is no need to worry about your ketone levels.

How to test your carb limit

To test your carb limit, you must first calculate your macros. You can use a keto calculator to determine the recommended amount of carbs you should eat daily, based on your weight, height, body fat estimate, and exercise regimen. This will be your starting point.

After three months of sticking to 20 grams of net carbs per day, you can begin to test your carb edge. Start by increasing your net carbs by 5 grams and testing your ketones and glucose with a blood-glucose testing meter. Stay at this level for at least three days, testing to monitor your tolerance and ensure you remain in ketosis. If you get kicked out of ketosis, immediately dial your carbs back down.

If you successfully remain in ketosis, increase your net carbs by another 5 grams and test for another week. Continue this process, increasing your net carbs by 5 grams every three days, until you reach your personal carb limit or "carb edge".

Other factors that can influence your daily carb limit include emotional stress levels, coffee consumption, exercise, and sleep.

Factors that can influence your daily carb limit

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. While the keto diet typically limits carb intake to 20-50 grams per day, several factors can influence how many carbs an individual can consume while staying in ketosis.

Previous diet

If you have followed a standard high-carb diet for a long time, your body primarily burns carbs for fuel. In this case, you may need to cut your carbs further to reach ketosis. On the other hand, if you have been on a keto diet for several weeks, your body becomes keto-adapted or fat-adapted, meaning it can shift to ketosis more quickly and utilise fat more effectively.

Activity level

If you engage in prolonged and intense workouts, you may be able to consume more than 50 grams of carbs without getting kicked out of ketosis. This is because increased exercise depletes glycogen stores faster. However, low-intensity workouts such as walking, swimming, and biking are better for improving your fat-burning capacity, even with low glycogen stores.

Stress and sleep

High cortisol levels due to constant stress can lead to increased blood sugar, insulin resistance, and weight gain. It may also disrupt your sleep. To manage stress, it is important to avoid added sugar and monitor your blood sugar levels. Implementing stress reduction strategies such as regular exercise and meditation can also help.

Age

Older adults are more prone to developing type 2 diabetes due to increased insulin resistance, making a very low-carb keto diet a good option. However, some older adults may find it challenging to sustain the keto diet due to unpleasant keto flu symptoms, so a gradual transition may be necessary.

Carb cycling

Carb cycling involves including higher-carb days in your week, which can help with overcoming a weight loss plateau, improving long-term adherence, and boosting sports performance. During periods of high-carb consumption, you can go as high as 100 grams of carbs, focusing on whole food sources like leafy greens, zucchini, peas, potatoes, and whole grains.

Protein intake

Excessive protein intake may lead to increased insulin levels, especially in individuals with type 2 diabetes. Therefore, while keeping carbs under 50 grams, it is important to monitor your protein intake and its effect on ketosis.

Frequently asked questions