The ketogenic (keto) diet is a popular low-carb, high-fat diet that has been used for decades to help with weight loss and manage certain health conditions. To achieve ketosis, a metabolic state where the body uses stored fat as its primary energy source, it is essential to limit carbohydrate intake. Typically, the keto diet restricts carbs to 50 grams or less per day, and for some, as low as 20 grams. This shift in metabolism helps burn stored fat, leading to weight loss and other health benefits.

The keto diet is not just about limiting carbs but also involves increasing fat intake. By reducing carbs, the body burns fat more efficiently, making it easier to lose weight. Additionally, lower carb intake helps decrease blood sugar and insulin levels, which may reduce the risk of diabetes.

To ensure success on the keto diet, it is crucial to accurately track carb intake and stay within the recommended limits. Tools like MyFitnessPal and Carb Manager can help with this. It is also important to remember that the specific amount of carbs needed depends on individual factors such as activity level, weight goals, age, gender, and health conditions. Consulting a healthcare professional or dietitian can provide personalized guidance.

Keto Characteristics

The number of calories and carbs to achieve ketosis

The number of calories and carbohydrates you need to consume to enter ketosis will depend on several factors, including your body weight, body fat percentage, fitness level, baseline caloric needs, activity level, weight goals, age, gender, and health conditions.

Calorie Intake

To calculate your calorie intake, you should first consider your fat-loss goals and daily caloric needs. For example, a daily deficit of more than 1000 calories (-2 lbs per week) is challenging to maintain. As a result, women shouldn't consume less than 1200-1500 calories per day, and men no less than 1500-1800 calories per day.

Once you've determined your daily caloric needs, you can calculate your macro targets. For a Standard Ketogenic Diet (SKD), your macros should be 70% fat, 20% protein, and 10% carbohydrates.

Carb Intake

To achieve and maintain ketosis, most ketogenic diet guidelines recommend limiting your daily carbohydrate intake to 15-50 grams of net carbs. Net carbs are calculated by subtracting fibre and sugar alcohols from the total carbohydrate amount. The fewer carbs you consume, the easier it will be to enter ketosis.

However, it's important to note that highly active individuals may need to consume more carbohydrates to support their energy needs. Additionally, those with certain health conditions may require a modified carb intake.

Ketosis and the Keto Diet

Ketosis is a metabolic state where the body uses stored fat as its primary energy source instead of carbohydrates. This state is achieved by following a low-carb, high-fat, moderate-protein diet, where your body shifts from burning glucose (from carbs) to burning ketones (from fat) for fuel.

The keto diet is a popular dietary approach that has been used for decades to promote weight loss and manage specific health conditions. By significantly reducing carb intake, the keto diet forces the body to enter ketosis, leading to increased fat burning and various health benefits.

To summarise, achieving ketosis requires a personalised approach that considers various factors. While limiting carbs to 15-50 grams of net carbs per day is generally recommended, adjusting your calorie intake and macro ratios is also crucial for success.

How to calculate net carbs

Net carbs are the number of carbohydrates that are absorbed by your body and can be calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbohydrates. Net carbs are also referred to as digestible or impact carbs.

Total Carbs vs Net Carbs

The total number of carbohydrates in a food product or meal is different from the net carbs. Total carbs include all types of carbs, such as starches, dietary fibre, and sugars. On the other hand, net carbs only include carbs that the body can fully digest into glucose.

Simple Carbs vs Complex Carbs

The two main types of carbs are simple and complex. Simple carbs are made up of just one or two sugar molecules, which means they are easily and quickly digested by the body. They are found in table sugar and regular pasta. Complex carbs, on the other hand, contain chains of several sugar molecules, which means they take longer to break down and provide a more lasting source of energy. Complex carbs are commonly found in vegetables, whole grains, nuts, and fruits, which are usually high in fibre.

Calculating Net Carbs in Whole Foods

To calculate net carbs in whole foods, you simply subtract the amount of fibre from the total number of carbs. For example, if a food contains 20 grams of total carbs and 10 grams of fibre, then it has 10 grams of net carbs.

Calculating Net Carbs in Processed Foods

To calculate net carbs in processed or packaged foods, you need to consider the amount of sugar alcohols in addition to fibre. Generally, you can subtract half of the carbs from sugar alcohols from the total carbs listed on the nutrition label. However, if the only sugar alcohol in the ingredients list is erythritol, you can subtract its carbs completely from the total carbs.

Benefits of Calculating Net Carbs

Calculating net carbs can be beneficial for people who need to carefully manage their carbohydrate intake, such as those on a keto diet or with diabetes. It can also promote a healthier intake of dietary fibre, which can increase feelings of fullness and help control blood sugar levels. Additionally, it can increase food choices as many fruits and vegetables are rich in fibre and contribute fewer carbs.

Drawbacks of Calculating Net Carbs

One disadvantage of counting net carbs is that it may increase the consumption of sugar-free treats, which are not necessarily carb-free. Additionally, food nutritional labels can vary and may cause confusion. It is important to note that calculating net carbs is not universally recognised or recommended, and individual responses to carbohydrate intake may vary.

Recommended foods

To achieve ketosis, it is recommended to consume no more than 50 grams of net carbs per day, and for some, as low as 20-30 grams. Net carbs are calculated by subtracting the amount of fibre and sugar alcohols from the total amount of carbs.

Meat

Beef, pork, lamb, chicken, and turkey are excellent sources of protein and healthy fats. It is important to choose fatty cuts of meat to ensure adequate fat intake.

Fish

Fatty fish, such as salmon, trout, tuna, cod, sardines, and mackerel, are good options. They provide a boost of omega-3 fatty acids and are high in fat.

Eggs

Whole eggs are nutrient-dense and versatile, making them a staple on the keto diet. They are a good source of protein and healthy fats.

Vegetables

Non-starchy, low-carb vegetables such as broccoli, cauliflower, spinach, kale, tomatoes, onions, bell peppers, and asparagus are recommended. These vegetables are low in carbs and calories while being high in fibre and nutrients.

Berries

Small servings of raspberries, blackberries, and strawberries are allowed on the keto diet as they are lower in carbs compared to other fruits. However, they should still be consumed in moderation due to their carb content.

High-Fat Dairy

Cheese, butter, ghee, and cream are encouraged on the keto diet as they are high in fat and low in carbs. For example, 100 grams of cheddar cheese contains only 2.44 grams of carbs.

Nuts and Seeds

Nuts and seeds are a good source of healthy fats and protein. Examples include almonds, walnuts, macadamia nuts, pumpkin seeds, and sunflower seeds. Just be mindful of the carb content, as it can add up quickly.

Healthy Oils

Plant-based oils such as olive oil, coconut oil, and avocado oil are recommended. They are high in healthy fats and can be used for cooking or added to salads.

Dark Chocolate and Cocoa Powder

Dark chocolate with a cocoa content of 85% or more is a good treat on the keto diet. It is high in fat and antioxidants, and the small amount of sugar it contains is unlikely to affect ketosis.

Avocados

Avocados are a must on the keto diet. They are high in essential vitamins, minerals, and monounsaturated fat. They also help with the keto-adaptation phase, making it easier for your body to adjust to burning fat for fuel.

Shirataki Noodles

These noodles are a great substitute for pasta, as they contain less than 1 gram of carbs per serving. They are mostly made of water and fibre, making them a low-carb, keto-friendly option.

Risks of the keto diet

To achieve ketosis, the keto diet requires you to eat a minimum of 50 grams to a maximum of 100 grams of carbohydrates per day. The diet also requires 5% of calories from carbohydrates, 15% from protein, and 75% from fat.

Dehydration

One of the possible early side effects of the keto diet is dehydration. This is caused by water loss before fat loss. Some symptoms of dehydration include dark-colored urine and dizziness.

Gastrointestinal Issues

Common side effects of a keto diet include gastrointestinal problems like constipation, diarrhea, nausea, and vomiting. Diarrhea is more frequent, potentially due to the body having difficulty absorbing the high-fat content of foods.

Kidney Stones

The keto diet could lead to kidney stones, which are mineral-formed substances in your kidneys. One review found that kidney stones are more likely to occur in people without kidney disease due to the focus on animal-based and high-fat foods. For those with kidney disease, keto can lead to further long-term kidney damage and worsen metabolic acidosis.

Ketoacidosis

Ketoacidosis occurs when there is a buildup of ketones, the acids produced as byproducts of fat burning, in the blood. The ketones make the blood acidic and can spill over into your urine. This condition can be fatal if left untreated, so seek immediate medical attention if you experience signs of ketoacidosis.

Reduced Athletic Performance

Researchers found that participants performed worse on high-intensity cycling and running tasks after four days on a ketogenic diet compared to those on a high-carb diet. Therefore, athletes may experience reduced athletic performance when following the keto diet.

Vitamin and Mineral Deficiencies

The keto diet may lead to a lower intake of important nutrients such as folate, thiamin, and vitamins A, B6, B12, C, E, and K. These vitamins and minerals are essential for various body functions and development related to bones, gums, metabolism, and red blood cells.

Weight Regain

Due to the restrictive nature of the keto diet, people may regain any lost weight when they return to their initial eating patterns. This is because it is challenging to follow long-term and sustain.

Heart Disease

The keto diet's high-fat content, especially saturated fats, can increase the risk of heart disease. The diet is associated with an increase in "bad" LDL cholesterol, which is linked to an increased likelihood of heart disease and strokes.

Fuzzy Thinking and Mood Swings

Low-carb diets like keto may cause confusion and irritability. The brain typically functions best when using sugar from healthy carbohydrates as its energy source.

Social Isolation and Disordered Eating

Strict diets like keto could also lead to social isolation or disordered eating patterns.

Other Health Risks

The keto diet is not suitable for those with conditions involving the pancreas, liver, thyroid, or gallbladder. It can worsen liver conditions and overload the kidneys, which help metabolize protein. Additionally, those with eating disorders or a history of eating disorders should avoid the keto diet.

How to track carbs

To track your carb intake on the keto diet, it is important to differentiate between total carbs and net carbs. Net carbs are the ones that are absorbed into your body, while some sources of carbohydrates like fiber and sugar alcohols are not absorbed into your bloodstream.

To calculate the number of net carbs in a food item, you can follow these steps:

• Determine the total carb content by looking at the nutrition label. This includes the total amount of carbohydrates, fiber, and sugar alcohols.
• Subtract the amount of dietary fiber and half the amount of sugar alcohols from the total carbohydrate amount. The result is the number of net carbs in that particular food item.

For example, if a food item has 20g of total carbs, 8g of fiber, and 5g of sugar alcohols, the calculation would be:

Net Carbs = Total Carbs - Dietary Fiber - Half the Sugar Alcohols

Net Carbs = 20g - 8g - 5g = 7g

It is important to note that the number of net carbs will always be less than or equal to the total carb count.

There are also several mobile applications available to help you track your carb intake, such as Carb Manager and MyFitnessPal. These apps provide comprehensive tracking features and can help ensure you stay within your desired carb limits.

Additionally, it is worth noting that not all carbs are created equal. Carbohydrates from whole, unprocessed foods like vegetables, fruits, and whole grains are generally considered healthier and more nutritious than those from processed or refined sources.

When following the keto diet, it is recommended to limit your net carb intake to around 50 grams or less per day. However, this may vary depending on individual factors such as activity level, weight goals, age, gender, and health conditions.

By accurately tracking your carb intake and choosing healthy, whole food sources, you can ensure you are meeting your keto goals and maintaining a nutritious diet.

Frequently asked questions