Staying In Ketosis: How Many Carbs Can You Consume Daily?

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 stay in ketosis, a person can consume up to 50 grams of net carbs per day, and for some, as low as 20-30 grams. Net carbs are the total carbs minus the sugar, fibre, and alcohol. The keto diet is not suitable for everyone, and it's important to consult a doctor or dietitian before starting this restrictive diet.

Net carbs vs total carbs

The keto diet is a low-carb, high-fat diet. It involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The keto diet aims to bring the body into a state of ketosis, where it uses fat for energy instead of carbohydrates.

Net Carbs

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are all the carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are calculated by subtracting the amount of fibre and sugar alcohols from the total carbohydrates in a food product or meal. This is because fibre and sugar alcohols are not fully absorbed by the body. Net carbs are the number of carbohydrates that are absorbed into your body.

Total Carbs

Total carbs include all types of carbohydrates present in food, including fibre and sugar alcohols, which are not fully absorbed by the body. Total carbs include all the different types of carbs in a food or meal, such as starches, dietary fibre, and sugars.

How to Calculate Net Carbs

To calculate net carbs, you need to know the total amount of carbohydrates in a food or meal, as well as the amount of fibre and sugar alcohols. First, determine the total amount of carbohydrates in a food or meal by checking the nutrition label or using a food tracking app. Then, determine the amount of fibre and sugar alcohols in the food or meal. Finally, subtract the amount of fibre and half the amount of sugar alcohols from the total amount of carbohydrates. The result is the net carb count.

Keto Diet Recommendations

For the keto diet, it is recommended to consume no more than 20-50 grams of net carbs per day. This will depend on your age, weight, gender, and physical activity level.

Benefits of Net Carb and Total Carb Diets

Both keto net carb and total carb diets may help with weight loss and blood sugar management. The total carb diet also includes more whole grains and fruits, which can increase fibre intake and promote digestive health.

Expert Recommendations

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement. They recommend consuming low-carb whole meals such as non-starchy vegetables, fruits with high fibre content, leafy greens, healthy fats such as olive oil, and high-quality meats and fish.

How to calculate net carbs

The keto diet is a very low-carb, high-fat diet that involves putting the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day. Net carbs are those that are absorbed into the body and include simple and complex carbs. Simple carbs are found in fruits, vegetables, milk, sugar, honey and syrup, while complex carbs are found in grains and starchy vegetables.

To calculate net carbs, you need to subtract the amount of fibre and half the amount of sugar alcohols from the total number of carbohydrates. Fibre is a type of complex carb that the body cannot digest, and it passes directly into the colon. Sugar alcohols, on the other hand, are only partially absorbed into the bloodstream and then excreted in urine.

• Determine the total carb content by looking at the nutrition label on food packaging. This includes the amount of fibre and any sugar alcohols (sometimes listed as erythritol).
• Subtract the amount of dietary fibre from the total carb content.
• Subtract half the amount of sugar alcohols from the total carb content.
• The result is the amount of net carbs in the food.

For example, if a food has 20 grams of total carbs, 8 grams of fibre and 5 grams of sugar alcohols, the net carb amount would be:

20 grams (total carbs) - 8 grams (fibre) - 2.5 grams (half of sugar alcohols) = 9.5 grams of net carbs.

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels. Additionally, not all sugar alcohols are treated equally when calculating net carbs. Erythritol, for instance, can be completely subtracted from the total carbs, as it has a minimal impact on blood sugar levels.

By calculating net carbs, individuals can effectively monitor their carbohydrate intake, which is particularly important for those following the keto diet or managing diabetes.

Foods to avoid on keto

To achieve ketosis, a metabolic state where the body burns stored fat for fuel instead of carbohydrates, a keto diet recommends limiting your daily carb intake to 50 grams or less. This means avoiding certain foods that are high in carbohydrates, such as:

Grains

Grains are filled with carbohydrates and can hinder your keto progress. It is best to avoid grains altogether, especially flour and corn tortillas, bread, pasta, cookies, crackers, and pizza crusts made from wheat, oats, rice, quinoa, millet, rye, corn, buckwheat, or barley.

Beans and Legumes

Beans and legumes are typically high in protein and other nutrients, but they are also high in carbs. Some examples of beans to avoid are Great Northern beans, black beans, pinto beans, garbanzo beans (chickpeas), and kidney beans.

Dairy Products

While dairy is generally a low-carb food group, it still contains carbs. It is recommended to limit your intake to no more than 3-4 ounces per day and avoid creamed cottage cheese and fat-free or low-fat yogurt.

Fruits

Fruits are often high in sugar and carbs. Dried fruits, fruit smoothies, and all fruit juices (except lemon and lime juice) are best avoided. Fresh fruits like bananas, mangoes, grapes, watermelon, oranges, pineapple, and papaya are also high in carbs and should be consumed sparingly or replaced with lower-carb options.

Starchy Vegetables

Starchy, carbohydrate-rich vegetables that grow underground, such as sweet potatoes, corn, carrots, and potatoes, are not keto-friendly.

Sugars and Sweeteners

Sugars and sweeteners, including cane sugar, honey, high-fructose corn syrup, agave nectar, maple syrup, and dates, are a no-go on a ketogenic diet. They can rapidly spike blood sugar levels and hinder ketosis.

Nuts

While most nuts are acceptable on a keto diet, some types, such as cashews, peanuts, pistachios, and chestnuts, have a higher carb content. It is important to consume nuts in moderation and be mindful of serving sizes.

Processed Meats

Processed meats, such as bacon with added sugar, hot dogs, packaged sausages, canned meat, beef jerky, and salami, often contain hidden carbs and additives that provide no nutritional value.

Unhealthy Fats and Oils

Consuming healthy fats is an integral part of a keto diet. However, it is essential to avoid unhealthy fats and inflammatory oils, including canola oil, sunflower oil, soybean oil, peanut oil, corn oil, grapeseed oil, and sesame oil.

Alcoholic and Sugary Drinks

Alcoholic beverages like beer, sweet wines, and cocktails made with mixers can be high in carbs and slow down weight loss. Similarly, sugary drinks, including fruit juices, soda, diet sodas, and sweetened milk-based drinks, should be avoided.

Foods to eat on keto

A keto diet is a very low-carb, high-fat diet that restricts a number of foods. To reach and maintain ketosis, a metabolic state in which your body burns fat for fuel instead of carbs, you must limit your daily carb intake to 20-50 grams.

Seafood and Meat

Seafood is an excellent choice for keto as it is usually carb-free and rich in protein and essential vitamins and minerals. For example, salmon and sardines are rich in omega-3 fats, which have been linked to improved insulin sensitivity and lower insulin levels. Other good options include trout, shrimp, and crab.

Meat and poultry are also considered staples on the keto diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals such as potassium, selenium, and zinc. When choosing meat, opt for lean and fatty cuts such as skin-on chicken breasts and ground beef.

Eggs

Eggs are very low in carbs and high in protein and healthy fats. They are also versatile and can be used in various keto-friendly dishes. Whole eggs are the best option as the yolks are concentrated in vitamins and minerals, as well as fat, which is essential on a keto diet.

Dairy

When choosing dairy products, opt for unsweetened, higher-fat options such as whole milk yogurt and cheeses. These products are rich in calcium, a mineral that is essential for skeletal and heart health. Some good options include blue cheese, cheddar cheese, Greek yogurt, and ricotta cheese.

Non-Starchy Vegetables

Non-starchy vegetables are low in carbs and high in fiber, which is important for digestive health. Good options include artichokes, asparagus, mushrooms, and collard greens. Dark, leafy greens such as spinach, kale, and Swiss chard are also excellent choices as they are packed with vitamins and minerals.

Healthy Fats

It is important to include healthy fats in your keto diet. Options such as olive oil, avocado oil, butter, and ghee are pure fat sources and contain no carbs. These fats are also rich in polyphenol antioxidants, which protect heart health.

Nuts and Seeds

Nuts and seeds are generally low in carbs and high in fiber, vitamins, and minerals such as calcium and magnesium. Some good options include chia seeds, pecans, hemp seeds, and macadamia nuts.

Berries

Although most fruits are too high in carbs for a keto diet, berries are an exception. They are low in carbs and high in fiber and antioxidants, which may reduce inflammation and protect against disease. Good options include raspberries, strawberries, blackberries, and blueberries.

How to calculate daily net carb intake

To calculate your daily net carb intake, it's important to first understand the difference between total carbs and net carbs. Total carbs refer to all carbohydrates in a food item, while net carbs are the ones that are actually absorbed into your body. Net carbs are the ones you need to focus on when following a keto diet because they directly contribute to your body's energy production.

To calculate your net carbs for the day, you'll need to look at the food labels of what you're consuming and do some simple math. Here are the steps:

• Determine the total carbohydrate content by looking at the nutrition label. This includes sugars, fiber, and sugar alcohols (sometimes listed as erythritol).
• Subtract the amount of dietary fiber from the total carbohydrate amount.
• If the food is processed, subtract half the amount of sugar alcohols from the total carbs as well.

The result is the amount of net carbs in that particular food item. To get your daily net carb intake, simply sum up the net carbs from everything you've consumed in a day.

It's important to note that on a keto diet, you should aim for no more than 50 grams of net carbs per day, and the fewer, the better. This may vary from person to person, with some individuals being able to consume up to 50 grams of net carbs and still enter a fat-burning state.

Additionally, when tracking your net carb intake, make sure to consider the type of food you're consuming. Whole, unprocessed foods are generally recommended as they provide essential vitamins and minerals.

Frequently asked questions