Keto Diet: Carb Control For Weight Loss

The ketogenic diet, or keto diet, is a low-carb, high-fat eating plan that has been used to treat specific medical conditions for centuries. The diet involves drastically reducing carbohydrate intake and replacing it with fat, which puts the body into a metabolic state called ketosis. To stay in ketosis, a person should consume up to 50 grams of carbohydrates per day, although different keto diets allow for different amounts of carbs, protein, and fat. The keto diet has been shown to be an effective way to lose weight and improve health, including reducing the risk of certain diseases.

What can you eat on a keto diet?

A keto diet is a low-carb, high-fat diet. It can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates, 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.

• 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 considered staple foods on the keto diet. They are a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein.
• Dairy and dairy alternatives: Cheese, plain Greek yogurt and cottage cheese, cream and half-and-half, and unsweetened plant-based milk are suitable for the keto diet.
• Green leafy vegetables: 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 as they’re fairly high in fat. They also contain fiber and are low in net carbs.
• Other non-starchy vegetables: 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.
• Other plant-based foods: Nuts and seeds are healthy, high in fat, and low in carbs. Most fruits are too high in carbs to eat on the keto diet, but berries are an exception. Dark chocolate and cocoa powder are also good options.
• Unsweetened coffee and tea: Coffee and tea are healthy, carb-free drinks. They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood.
• Unsweetened sparkling water: Unsweetened sparkling water is a great choice for a keto-friendly alternative to soda.

What are the health benefits of a keto diet?

The keto diet is a low-carb, high-fat diet that has been used for centuries to treat specific medical conditions. It has been shown to have many health benefits, including:

Weight Loss

The keto diet is an effective way to lose weight and lower the risk of diseases. Research shows that the keto diet may be as effective for weight loss as a low-fat diet. One review of 13 studies found that the keto diet led to a slightly greater reduction in weight compared to a low-fat diet.

Lowered Risk of Diabetes

The keto diet can help people with type 2 diabetes lose weight and manage their blood sugar levels. One study found that the keto diet improved insulin sensitivity by 75%. Another study found that those who followed a keto diet for 2 years experienced improved blood sugar management, and the use of certain blood sugar medications decreased.

Improved Metabolic Health

The keto diet can improve several markers of metabolic health, including blood pressure, blood sugar, HDL cholesterol, and triglyceride levels. In studies, when people with metabolic syndrome followed a keto diet, they typically lost weight and saw improvements in their health markers.

Reduced Risk of Heart Disease

The keto diet may lower the risk of developing heart disease by lowering blood pressure, improving HDL ("good") cholesterol levels, and lowering triglycerides. The keto diet is also effective in reducing harmful abdominal fat, which is a risk factor for heart disease.

Treatment of Neurological Conditions

The keto diet originated as a treatment for neurological diseases such as epilepsy. Studies have shown that the diet can also have benefits for Alzheimer's disease, autism, brain cancers, Parkinson's disease, and polycystic ovary syndrome.

Other Potential Benefits

The keto diet is also being studied for its potential benefits in treating cancer, traumatic brain injuries, and other health conditions. Additionally, the keto diet may increase focus and energy levels, as research suggests that the brain works more efficiently on ketones than on glucose.

While the keto diet has many potential health benefits, it is important to note that it may also have some side effects and negative long-term effects. It is always recommended to consult with a healthcare professional before starting any new diet, especially one that involves significant changes in macronutrient intake, such as the keto diet.

What are the side effects of a keto diet?

The keto diet is a low-carb, high-fat diet that has been used for centuries to treat specific medical conditions. While it has many possible benefits, it may also come with some side effects. Here are some of the potential side effects of a keto diet:

• Keto flu: At the beginning of the keto diet, as your body depletes its carb stores and switches to using ketones and fat for fuel, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms usually improve within a few weeks, but it's important to monitor them and stay hydrated.
• Kidney stress: The keto diet includes a lot of high-fat animal foods like eggs, meat, and cheese, which can make your blood and urine more acidic. This can lead to increased excretion of calcium in your urine and a higher risk of kidney stones. The keto diet is also not recommended for people with chronic kidney disease as it can lead to a state of acidosis, worsening the condition.
• Digestive issues and changes in gut bacteria: The keto diet restricts carbs, making it difficult to meet your daily fiber needs. This can lead to digestive discomfort and constipation. In addition, a low-carb diet may negatively affect your gut bacteria, which can have implications for immunity, mental health, and inflammation.
• Nutrient deficiencies: The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes. This may lead to deficiencies in vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus. Over time, this can result in health issues.
• Dangerously low blood sugar: While low-carb diets like keto can help manage blood sugar levels in people with diabetes, they may also increase the risk of hypoglycemia, especially in individuals with type 1 diabetes. Hypoglycemia is marked by confusion, shakiness, fatigue, and sweating, and can lead to coma and death if not treated.
• Impaired bone health: Several studies in animals have linked the keto diet to decreased bone strength and bone mineral density loss. Human studies have also found that the keto diet may lead to lower bone mineral density scores and higher levels of blood markers for bone breakdown.
• Increased risk of chronic diseases and early death: The long-term effects of the keto diet on chronic illnesses such as heart disease and cancer are not yet fully understood. Some evidence suggests that high-fat, low-carb diets that focus on animal foods may lead to poor health outcomes, while those emphasizing vegetable sources of fats and proteins provide benefits. More research is needed to confirm these findings.

How do you calculate net carbs?

Net carbs are the amount of carbohydrates your body digests and absorbs as energy. They are calculated by subtracting the number of indigestible carbohydrates (dietary fibre and some sugar alcohols) from the total amount of carbohydrates.

To calculate net carbs, you must first look at the total amount of carbohydrates per serving on the food or drink you are about to consume. Next, check the nutrition facts panel to see if any dietary fibre, sugar alcohols, or allulose are listed under the Total Carbohydrate section. If so, you can subtract the total value of each of these from the total amount of carbohydrates.

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

However, if a sugar alcohol other than erythritol is listed under the Total Carbohydrate section, you must divide its value in half and subtract that number from the total amount of carbohydrates.

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

Let's look at some examples of how to calculate net carbs.

Example 1: A cup of strawberries has 11 grams of carbohydrates and 3 grams of fibre. 11 – 3 = 8 grams of net carbs.

Example 2: HighKey's Chocolate Chip Mini Cookies have 11 grams of total carbs, 2 grams of fibre, and 7 grams of erythritol per serving. 11 – 2 – 7 = 2 grams of net carbs.

It is worth noting that not all sugar alcohols are treated equally in these calculations. Erythritol is not digested by the body and can be subtracted in full from the total amount of carbohydrates. However, other sugar alcohols, such as malitol, sorbitol, isomalt, and glycerin, are partially digested and should be halved before being subtracted.

Calculating net carbs can be a useful tool for those following a low-carb or keto diet, as it allows for more flexibility in food choices and helps to incorporate nutrient-rich, high-fibre foods.

What foods are high in carbs?

Carbohydrates are a macronutrient that the body needs in large quantities every day. They are broken down by the body into glucose, which is converted into energy. There are three main types of carbs: starches, sugars, and fibres. While fibres do not raise blood sugar levels, starches and sugars do.

Some foods that are high in carbs include:

• Soft pretzels
• Processed sugary cereals
• Canned fruit
• Bagels
• Soda
• Potato chips
• Candy
• French fries
• Sweetened yoghurt
• Fruit juice

However, not all carbs are bad for you. In fact, many of the healthiest foods are high in carbohydrates. Here are some nutritious options:

• Quinoa
• Oats
• Buckwheat
• Bananas
• Sweet potatoes
• Beets
• Oranges
• Blueberries
• Grapefruit
• Apples
• Kidney beans
• Chickpeas

When choosing which carbs to eat, it is best to opt for unprocessed or minimally processed options such as whole grains, fruits, vegetables, and beans. These foods are high in fibre, vitamins, minerals, and other beneficial substances.

Frequently asked questions