Keto Diet Basics: Understanding Carb Intake For Beginners

The ketogenic, or keto, diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. The diet has gained popularity as a potential weight-loss strategy, with celebrities and athletes turning to the regimen. The keto diet involves slashing your carb intake and upping your fat intake, with the body using fat for fuel instead of carbohydrates. To stay in ketosis, the body's state of burning fat for energy, a person can consume up to 50 grams of carbohydrates per day. However, the amount of carbs needed to stay in ketosis varies from person to person, with some people requiring less than 35 grams per day.

How to calculate net carbs

The ketogenic diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. The basic principle of the keto diet is to keep your carbohydrate intake extremely low – less than 50 grams per day. This forces your body to use fat as its primary energy source instead of glucose from carbohydrates.

To calculate the number of net carbs in a serving of food, you need to subtract the amount of fibre from the total number of carbs. Net carbs refer to the total carbs minus fibre and some sugar alcohols, which are not digestible. Fibre is a type of complex carb that your body cannot digest.

If the food is processed, you should also subtract half of the sugar alcohol content. Sugar alcohols are used to add sweetness to many low-carb foods, and your body processes them similarly to fibre. However, not all sugar alcohols are created equal. Erythritol, for example, is not digested by your body at all, so you can subtract its total value from the total carbs. For other sugar alcohols, such as maltitol, sorbitol, isomalt, and glycerin, you should only subtract half of their total value.

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

If the food contains sugar alcohols other than erythritol, use this formula:

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

Let's look at an example. Suppose you are eating a cup of strawberries. Strawberries have 11 grams of total carbs and 3 grams of fibre. Using the formula, we get:

11 grams – 3 grams = 8 grams of net carbs

Now, let's calculate the net carbs for a snack that uses sugar alcohols. HighKey's Chocolate Chip Mini Cookies have 11 grams of total carbs, 2 grams of fibre, and 7 grams of erythritol per serving. Here's the calculation:

11 grams – 2 grams – 7 grams = 2 grams of net carbs

By subtracting the grams of fibre from the total grams of carbohydrates, you are only counting the carbs that are actually being digested and absorbed. This gives you more flexibility to incorporate nutrient-rich, high-fibre foods that leave you feeling full and support your overall health.

Foods to avoid on keto

To achieve ketosis, the body must limit its intake of carbohydrates and replace them with fats. This means that a person can consume up to 50 grams of carbohydrates per day to stay in ketosis. However, the exact number varies from person to person, depending on their body and activity level.

Grains

Grains are filled with carbohydrates and should be avoided on the keto diet. This includes wheat, oats, rice, quinoa, millet, rye, corn, buckwheat, and barley. Breads, pasta, pizza crusts, cookies, and crackers made from these grains should also be avoided.

Beans and Legumes

Beans and legumes are typically high in protein and nutrients, but they are also high in carbohydrates. Examples include black beans, pinto beans, garbanzo beans (chickpeas), kidney beans, and red beans.

Dairy Products

While dairy is typically a low-carb food group, it is important to limit intake to no more than 3-4 ounces per day. Dairy products to avoid include creamed cottage cheese and fat-free or low-fat yogurt.

Fruits

Fruits are often high in sugar and carbohydrates. Fruits to avoid on the keto diet include bananas, mangoes, grapes, watermelon, oranges, pineapple, honeydew melon, apples, grapefruit, papaya, tangerines, and dried fruits. Fruit juices, smoothies, and fruit juice concentrates should also be avoided.

Starchy Vegetables

Starchy vegetables, especially those that grow underground, are high in carbohydrates and should be avoided. These include potatoes, sweet potatoes, corn, cherry tomatoes, parsnips, yucca, and carrots.

Sugars and Sweeteners

Sugars and sweeteners are a no-go on the keto diet. This includes cane sugar, honey, high-fructose corn syrup, agave nectar, turbinado sugar, maple syrup, raw sugar, sucralose, palm sugar, coconut sugar, aspartame, and saccharin.

Nuts

While most nuts are acceptable on the keto diet, some have a higher carb content. Nuts to avoid include cashews, peanuts, pistachios, and chestnuts.

Meat and Fish

When it comes to meat and fish, it is best to choose organic, grass-fed options. Processed meats, such as hot dogs, packaged sausages, canned meat, beef jerky, bacon, and salami, should be avoided or limited.

Oils

Not all oils are created equal. Oils to avoid include sunflower oil, safflower oil, soybean oil, peanut oil, corn oil, grapeseed oil, and sesame oil.

Beverages

It is important to limit alcohol consumption, as it can slow down weight loss. Beer, sweet wines, cocktails with mixers, and flavoured liquors should be avoided. Fruit and vegetable juices, soda, diet sodas, and sweetened milk-based drinks should also be limited or avoided.

Foods to eat on keto

The keto diet is a low-carb, high-fat, moderate-protein eating plan. The diet is designed to put the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. To stay in ketosis, a person should eat up to 50 grams of carbohydrates per day.

Animal Proteins

Fish and shellfish are keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. They are also high in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity. Meat and poultry are also staple foods on the keto diet, as they contain no carbs and are rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most varieties are very low in carbs and high in fat. Cream and half-and-half are also good choices, as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Non-starchy vegetables, such as broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach, are also good choices, as they are low in calories and carbs but high in nutrients. Avocados and olives, while technically fruits, are also keto-friendly due to their high fat and low net carb content.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries are also a good choice, as they are low in carbs and high in fiber. Dark chocolate and cocoa powder are also allowed on the keto diet, as they are delicious sources of antioxidants.

Fats and Oils

Olive oil is a good choice for keto, as it is high in oleic acid, a monounsaturated fat that has been found to decrease the risk of heart disease. Coconut oil and avocado oil are also good choices. Butter and ghee are also good fats to include in the keto diet.

Drinks

Unsweetened coffee and tea are healthy, carb-free drinks that can be enjoyed on the keto diet. Unsweetened sparkling water is also a good choice, as it is refreshingly fizzy and generally free of sugar or sweeteners.

How to adapt to keto

Adapting to the keto diet can be challenging, but there are ways to make the transition smoother. Here are some tips to help you adapt to a keto lifestyle:

Understand the Basics of Keto

Know what you're getting into. The keto diet is a high-fat, low-carbohydrate diet that puts your body into a state of ketosis. This means that instead of using carbohydrates as its primary energy source, your body will start burning fat for fuel.

Calculate Your Carb Limit

Not everyone's carb limit is the same. It depends on factors such as activity level, stress levels, and how adapted your body is to using ketones for energy. In general, aim for less than 50 grams of carbs per day, and consider using a blood ketone meter to track your ketone levels.

Focus on Healthy Fats

When on keto, make sure to include plenty of healthy fats in your diet, such as avocado, coconut oil, nuts, and fatty fish. This will help you stay full and provide your body with the energy it needs.

Choose the Right Proteins

Protein is important, but too much can interfere with ketosis. Aim for moderate protein intake, with sources such as grass-fed beef, free-range poultry, wild-caught fish, and tofu.

Eat Plenty of Non-Starchy Vegetables

Vegetables that grow above ground tend to be non-starchy and low in carbs. Enjoy leafy greens like spinach and kale, as well as broccoli, cauliflower, and asparagus.

Manage Your Electrolytes

Low carb diets can lead to a reduction in insulin levels, which causes your body to shed excess sodium. This can result in side effects like lightheadedness and fatigue. Make sure to add more sodium to your diet, either through salting your food or drinking broth.

Stay Hydrated

Drinking plenty of water is always important, but it's especially crucial when you're on keto. Water can help with the initial transition, reduce feelings of hunger, and support your body's natural processes.

Be Patient

It takes time for your body to adapt to using ketones for energy. Give yourself at least three to six months of strict keto dieting to fully adapt and experience the benefits.

Exercise Strategically

Exercise can help you achieve ketosis more quickly and boost ketone levels. Focus on high-intensity training to deplete glycogen stores, followed by low-intensity exercise to enhance fat burning. Just be mindful of not overdoing it, as too much stress can impair ketone production.

Manage Your Stress

Stress can increase cortisol levels, which can interfere with ketosis. Find ways to reduce stress, such as improving sleep quality, meditating, and not over-exercising.

Remember, adapting to keto takes time and dedication. Listen to your body, make adjustments as needed, and always consult with a healthcare professional before starting any new diet.

How exercise affects keto

The ketogenic diet is a low-carb, high-fat, moderate-protein diet that puts the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. While the keto diet has been linked to a long list of potential health benefits, its effect on athletic performance remains a subject of controversy. Here's how exercise affects keto and vice versa:

Endurance

Studies have shown that the keto diet may improve endurance in athletes as it allows the body to use fat as an alternative energy source. However, this was observed in the context of providing ketone supplements rather than through the diet itself. The keto diet has also been found to boost fat-burning during exercise, especially during low-to-moderate intensity workouts.

Muscle Recovery

The keto diet could also speed up post-workout muscle recovery and reduce inflammation. A mouse study showed that following a ketogenic diet for eight weeks increased muscle recovery following exhaustive exercise.

Fat Burning

The keto diet comprises mostly fat, which explains why more fat is burned during exercise. However, it's important to remember that creating a calorie deficit is still necessary for weight loss.

Energy Levels and Muscle Growth

Switching to a ketogenic diet can negatively affect energy levels, especially when the body is first adapting to using fat for fuel instead of carbs. The keto diet may also impair muscle growth as it often involves restricting protein intake and is often low in calories, making it harder to consume enough protein to promote muscle synthesis and repair.

Best Exercises on the Keto Diet

The keto diet may be better suited for low-intensity, steady-state forms of physical activity than high-intensity bursts of exercise as carbs are the main source of energy for the latter. Jogging, biking, rowing, and yoga are examples of activities that may be especially beneficial on keto.

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