Carbs On Keto: How Much Can You Consume?

The ketogenic, or keto, diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. The diet has gained attention as a potential weight-loss strategy, with the basic premise being that depriving the body of glucose – its main source of energy – will lead to the production of an alternative fuel called ketones, which are derived from stored fat. To stay in ketosis, the desired state of the keto diet, a person can consume up to 50 grams of carbohydrates per day, though some sources suggest that 35 grams of total carbs and 25 grams of net carbs are ideal. Net carbs are calculated by subtracting the amount of dietary fibre and half the amount of sugar alcohols from the total amount of carbohydrates.

To enter ketosis, aim for under 50g of carbs per day

To enter ketosis, it is recommended to consume under 50g of carbohydrates per day. This is because ketosis is a metabolic state in which your body burns fat instead of glucose as its primary fuel source. By reducing your carbohydrate intake, your body will begin to break down fat and ketone bodies for energy, resulting in weight loss and improved blood sugar control.

The number of carbohydrates one can consume while still maintaining ketosis varies from person to person. Some people may need to stay under 20g of net carbs per day to reach ketosis, while others can consume up to 50g or more. Net carbs refer to the amount of carbohydrates in a food item minus the fibre content. Fibre is not counted towards the total carbohydrate intake because it is not digested by the body.

When starting a ketogenic diet, it is recommended to begin with an upper limit of 50g of net carbs per day. This is a more manageable approach that may help reduce the unpleasant symptoms of carb restriction, known as the keto flu. After a few weeks, you can start experimenting with reducing your carb intake further to see if you can reach ketosis at a lower level.

It is important to note that not all carbohydrates are created equal. Simple sugars, such as candy and juice, will rapidly increase insulin and glucose levels, making it harder to stay in ketosis. Complex carbohydrates, on the other hand, are digested more slowly and will have less of an impact on your blood sugar. Therefore, it is best to choose low-starch, above-ground vegetables and low-glycemic fruits like berries as your carbohydrate sources.

Additionally, other factors such as stress levels, sleep, and exercise can also impact your carb limit. For example, high cortisol levels due to chronic stress can lead to increased blood sugar and insulin resistance, making it harder to stay in ketosis. Similarly, lack of sleep can impair insulin sensitivity, affecting your carb tolerance.

To determine your personal carb limit, it is recommended to test your ketone levels regularly using a blood-ketone testing meter. You can start with 20g of net carbs per day and gradually increase your intake by 5g each week while monitoring your ketone levels. If you find that your ketone levels drop and your glucose levels rise, you have likely reached your carb limit and should reduce your intake accordingly.

In conclusion, to enter and maintain ketosis, it is crucial to aim for under 50g of carbohydrates per day. However, this number may vary depending on individual factors such as activity level, stress, sleep, and how adapted your body is to the ketogenic diet. By testing your ketone levels regularly and making adjustments as needed, you can find your unique carb limit that allows you to stay in ketosis and reap the benefits of the keto diet.

Avoid high-carb foods like wheat, rice and pasta

Wheat, rice, and pasta are all high-carb foods that should be avoided when following a keto diet. This is because the keto diet is a very low-carb, high-fat diet that aims to put your body into a state of ketosis, where it burns fat instead of carbs for energy.

When following a keto diet, it is recommended to limit carb intake to 20-50 grams per day. This means that wheat, rice, and pasta, which are all rich in carbohydrates, can quickly use up your daily carb allowance and prevent you from reaching and maintaining ketosis.

• Cauliflower rice: This is a nutritious alternative to traditional rice that is low in carbs. It can be used as a base for stir-fries, curries, and even keto-friendly sushi rolls.
• Zucchini noodles: Also known as "zoodles", these can be used as a replacement for pasta. They can be lightly cooked or enjoyed raw in salads.
• Brown or purple rice: If you can't completely give up rice, opt for brown or purple rice instead of white rice. They have more fiber and are less processed, resulting in a reduced amount of net carbs.
• Whole wheat bread and tortillas: These have lower carb counts compared to their white, refined flour counterparts.

In addition to avoiding wheat, rice, and pasta, a keto diet also involves eliminating most fruit and dairy, whole grains, many vegetables, and legumes. It is important to carefully plan your meals and track your carb intake to ensure you stay within the recommended range for ketosis.

Calculate net carbs by subtracting fibre and sugar alcohols from total carbs

To calculate net carbs, you subtract fibre and sugar alcohols from the total number of carbs. This is because fibre and some sugar alcohols are not digested by the body and therefore do not impact blood sugar levels.

The formula for calculating net carbs is:

> NET CARBS = TOTAL CARBS – FIBRE – SUGAR ALCOHOLS & ALLULOSE

For example, a food product with 13 grams of total carbohydrates, 9 grams of fibre, 2 grams of erythritol and 1 gram of allulose would have 1 gram of net carbohydrates.

> 13g – 9g – 2g – 1g = 1g

The Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels. However, many people on a keto diet count net carbs because it encourages the consumption of whole foods and vegetables, which are important sources of fibre.

It's important to note that not all sugar alcohols are treated equally in net carb calculations. Erythritol and allulose, for example, have a negligible impact on blood sugar and can be subtracted from the total carb count. Other sugar alcohols, such as maltitol, sorbitol and isomalt, have a higher glycemic index and may affect blood sugar levels. As a rule of thumb, you can count erythritol and allulose as 0 net carbs and count half the carbs in other sugar alcohols.

Additionally, the method for calculating net carbs may vary depending on the country. In the United States, total carbs include fibre and sugar alcohols, so these need to be subtracted to get net carbs. In Europe, however, the carbs listed on nutrition labels often already exclude fibre and sugar alcohols, so you would only need to subtract sugar alcohols and allulose to get net carbs.

Overall, understanding how to calculate net carbs can be a useful tool for managing your diet and blood sugar levels, especially for people with diabetes or those following a keto diet.

Exercise can help you enter ketosis more quickly

Exercise is a great way to speed up the process of entering ketosis. The more energy you use during the day, the more fuel your body needs. Exercise helps to reduce the body's stores of glycogen, a form of glucose. Typically, eating carbs restores glycogen levels, but on a low-carb diet, your body turns to fat as a source of fuel instead.

Exercising in a fasted state has been shown to increase ketone levels. However, it may take 1-4 weeks for your body to adapt to using ketones and fatty acids as primary fuel sources, and during this time, your physical performance may be temporarily reduced.

According to a study published in the journal of Medicine & Science in Sports & Exercise, intense exercise before starting a fast can help you reach ketosis faster. Researchers from Brigham Young University in Utah looked at 20 healthy men and women who completed two 36-hour fasting periods, one starting with exercise and one without. They found that participants entered ketosis three and a half hours sooner, on average, when they started their fast with an exercise session.

The researchers theorised that exercise helped kickstart the fast by using up some of the body's glucose or stored carbohydrate energy. Participants worked out by running on a treadmill for 40 to 50 minutes with intense effort (70% of their maximum heart rate). It's important to note that the best exercise style and timing may vary from person to person, and further research is needed to determine the ideal type of exercise and duration for inducing ketosis.

While entering ketosis through exercise and a low-carb diet can be beneficial, it's important to note that severely low-carb diets may come with unpleasant side effects like constipation and headaches. Additionally, the restrictive nature of such diets may lead to nutritional deficiencies. Therefore, it's recommended to consult a healthcare professional or a dietitian before starting a ketogenic diet to ensure it is safe and suitable for your individual needs.

Stress can impair ketosis by increasing cortisol levels

Cortisol is the body's main stress hormone, and its levels are influenced by lifestyle, health habits, diet, environment, and even thoughts. When faced with a stressful event, the adrenal glands release cortisol, which increases heart rate and blood pressure, and prepares the body to take immediate action. Cortisol also plays a role in regulating sleep-wake cycles and controlling how the body breaks down carbohydrates, proteins, and fats.

The Impact of Chronic Stress

Chronic stress can disrupt the daily rhythms of cortisol, resulting in either high or low levels. High cortisol levels have been linked to various health issues, including high blood pressure, insomnia, and an increased risk of type 2 diabetes, depression, and other health problems. On the other hand, low cortisol levels, known as hypocortisolism or Addison's disease, can cause symptoms such as skin darkening, low blood pressure, abdominal pain, and mood issues.

The Link Between Stress and Ketosis

When following a ketogenic diet, limiting carb intake can trigger a starvation response in the body, leading to the release of stress hormones like cortisol. This increase in cortisol can initially impair ketosis by promoting an increase in blood sugar levels. However, once the body consistently enters ketosis and begins using alternative fuel sources like ketones and fat, cortisol levels tend to decrease.

Managing Stress and Cortisol Levels

It is important to manage stress and balance cortisol levels to maintain overall health and support ketosis. This can be achieved through mindfulness and stress reduction techniques, such as deep breathing, meditation, and yoga. Additionally, maintaining positive social connections, physical and emotional intimacy, and spending time in nature can help reduce stress and cortisol levels.

In summary, while stress can impair ketosis by increasing cortisol levels, there are effective strategies to mitigate its impact. By incorporating stress management techniques and adopting a well-formulated ketogenic diet, individuals can reduce cortisol levels and promote a healthier stress response.

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