Keto Women's Guide: Ideal Carb Intake For Daily Success

The ketogenic diet, commonly known as the keto diet, is a low-carb, high-fat diet that has been used for decades to help with weight loss and manage certain health conditions. The keto diet is designed to promote fat-burning by keeping the body in a state of ketosis, where it uses stored fat as its primary energy source instead of carbohydrates. To achieve ketosis, it is generally recommended to limit daily carb intake to 50 grams or less, and for some, as low as 20-30 grams. However, it is important to note that everyone has a unique carb limit, which can depend on factors such as activity level, health goals, age, and gender. For women, the recommended daily carb intake on a keto diet is typically 20-50 grams of net carbs. This range can vary based on individual needs and factors such as activity level and weight goals. It is always recommended to consult with a healthcare professional or dietitian to determine the appropriate carb intake for your specific needs and goals.

How to calculate net carbs

To calculate net carbs, you need to subtract the amount of fibre from the total number of carbs. If the food is processed, you should also subtract half of the sugar alcohol content. These quantities can be found on food labels.

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

If the sugar alcohol listed is not erythritol, divide its value in half and subtract that number from the total carbs.

For example, a food that contains 20 grams (g) of total carbs and 10 g of dietary fibre has 10 g of net carbs.

Another example is a cup of strawberries with 11 grams of carbs and 3 grams of fibre. 11 – 3 = 8 grams of net carbs.

It's important to note that the term "net carbs" is controversial among nutrition experts and is not recognised by the Food and Drug Administration (FDA).

Calculating net carbs can be beneficial for people with diabetes, as it helps them track their intake of dietary fibre and balance their medications with their carb intake. It can also increase the number of food choices available, as many fruits and vegetables are rich in fibre and contribute fewer carbs to a person's daily goal.

However, one disadvantage is that it may increase the number of sugar-free treats in the diet, which may not be carb-free. Additionally, food nutritional labels can vary and cause confusion. Lastly, methods for calculating net carbs are only estimations, as everyone's digestive system and bodily processes are different.

How to track carbs

To track your carb intake, it is recommended to use a calorie-counting app. Some of the most popular apps include MyFitnessPal, Cronometer, and Carb Manager. These apps allow you to track your daily calorie and macronutrient intake, helping you stay within your desired limits.

MyFitnessPal

MyFitnessPal is a widely used calorie-tracking app that offers a free version as well as extra features with a paid subscription. It has a large food database, allowing users to find a variety of foods and recipes. However, the database includes user-submitted entries, which may lead to inaccuracies. The free version also does not track net carbs, requiring manual calculations, and it includes advertisements.

Cronometer

Cronometer offers a curated food database with detailed information on micronutrients and amino acids. It allows for easy net carb tracking and has the option to set a net carb limit. The app also offers multiple keto calculator settings and the ability to change macronutrient and micronutrient goals. However, the food database is more limited compared to other apps, and adding new recipes or foods can be tedious.

Carb Manager

Carb Manager is specifically tailored for low-carb and keto dieters, offering net carb tracking and a keto grading system for foods. It allows users to track their progress, ketone levels, insulin, and blood sugar over time. The app also provides access to keto information and a forum for keto dieters. However, it requires a monthly subscription to track micronutrients, and some recipes and food items may be inaccurate.

Other Tips for Tracking Carbs

In addition to using these apps, here are some general tips for tracking carbs effectively:

• Portion Control: Serving sizes on nutrition labels are often smaller than expected. By tracking your macros, you can develop a better understanding of optimal serving sizes for your goals.
• Hidden Carbs: Some products labelled as having zero carbs may still contain carbs. Even small amounts of carbs can add up over the course of a day.
• Mindful Eating: It is easy to overeat when we are not mindful of what we consume. Tracking your intake can help prevent unexpected weight gain or plateaus in your weight loss journey.
• Calculate Net Carbs: Remember to calculate net carbs by subtracting grams of fiber and sugar alcohols from the total grams of carbs. This is especially important for maintaining ketosis.

By utilizing these apps and following the tips above, you can effectively track your carb intake and ensure you are meeting your keto goals.

Keto-friendly foods

The keto diet is a high-fat, moderate-protein, and low-carb diet. It's important to know your daily carb limit to keep your body in a state of ketosis. Typically, the ketogenic diet limits carbohydrate intake to 50 grams or less per day and can go as low as 20 grams depending on individual needs.

Meat and Poultry

Meat and poultry products are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals such as potassium, selenium, and zinc. When following a keto diet, you can eat both lean and fatty cuts of meat, such as skin-on chicken breasts and ground beef.

Seafood

Most seafood is carb-free and is a good source of protein and essential vitamins and minerals like B12, iron, selenium, zinc, and vitamin D. Salmon, sardines, and trout are good choices as they are also high in omega-3 fats, which have been linked to improved insulin sensitivity and brain health.

Eggs

Eggs are very low in carbs and high in protein and healthy fats. They are also versatile ingredients that can be used in several keto-friendly dishes. Whole eggs are the best choice as egg yolks are concentrated in vitamins and minerals, as well as fat, which is important for keto dieters.

Dairy Products

Choose unsweetened, higher-fat dairy products like whole milk yogurt, Greek yogurt, cottage cheese, and cheeses to reduce your carb intake and maintain a keto-friendly macronutrient ratio. Dairy products provide nutrients like calcium, which is essential for skeletal and heart health.

Non-Starchy Vegetables

Non-starchy vegetables are low in carbs and high in fiber, which is important for digestive health. Good choices include artichokes, asparagus, mushrooms, collard greens, broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, and salad greens.

Nuts and Seeds

Nuts and seeds are generally low in carbs and high in fiber, vitamins, and minerals like calcium and magnesium. Good choices for the keto diet include chia seeds, pecans, hemp seeds, macadamia nuts, almonds, Brazil nuts, cashews, walnuts, and pumpkin seeds.

Healthy Oils

Olive oil and coconut oil are recommended on the keto diet. Olive oil is high in oleic acid, which is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs), which can increase ketone production and may promote weight loss. Avocado oil is another good choice.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants. Choose dark chocolate with a minimum of 70% cocoa solids and eat it in moderation. Check the label to monitor your carb intake.

Foods to avoid on keto

To maintain ketosis, there are several food groups that should be avoided on a keto diet.

Firstly, grains should be avoided, as they are filled with carbohydrates. This includes wheat, oats, rice, quinoa, millet, rye, corn, buckwheat, and barley. As a result, bread, pasta, pizza crusts, cookies, and crackers are also off the menu.

Starchy vegetables are also not recommended, as they are high in carbohydrates. This includes potatoes, sweet potatoes, corn, cherry tomatoes, parsnips, yucca, and carrots.

Beans and legumes are typically high in protein and nutrients, but they are also high in carbs, so they should be avoided. This includes lentils, chickpeas, kidney beans, and peas.

When it comes to dairy, it is typically low-carb, but it does contain carbs, so it should be consumed in moderation. Creamed cottage cheese and fat-free or low-fat yogurt are best avoided.

Fruits are healthy, but they are high in natural sugars and carbs, so they can slow down or halt ketosis. Fruits to avoid include apples, bananas, grapefruit, grapes, honeydew melon, oranges, pineapple, watermelon, fruit juices, dried fruit, and smoothies.

While on a keto diet, it is important to be mindful of added sugars. Cane sugar, honey, high-fructose corn syrup, agave nectar, turbinado sugar, maple syrup, and raw sugar are all best avoided.

Finally, while nuts are generally acceptable on a keto diet, some have a higher carb content and should be consumed in moderation. These include cashews, peanuts, pistachios, and chestnuts.

In addition to these food groups, it is also important to limit alcohol consumption, especially beer, wine, and cocktails, as they are high in carbs.

Benefits and risks of keto

The keto diet is a high-fat, very-low-carb diet that shifts the body into a metabolic state called ketosis, where the body uses fat instead of carbs for energy. The diet is used to help reduce the frequency of epileptic seizures in children and aid weight loss.

Benefits of the Keto Diet

The keto diet offers several benefits:

• Increased Fat Burning: By reducing carbs, the body burns fat more efficiently, making it easier to lose weight.
• Reduced Blood Sugar and Insulin Levels: Lower carb intake helps decrease blood sugar and insulin levels, which may reduce the risk of diabetes.
• Improved Mental Focus: Ketones are a more stable energy source for the brain, potentially enhancing cognitive function.
• Weight Loss: The keto diet can aid weight loss by increasing fat-burning and decreasing calorie intake and hunger-promoting hormones like insulin.
• Blood Sugar Control: The keto diet reduces carb intake, improving blood sugar and insulin response.
• Cancer Treatment: The keto diet has been shown to be beneficial when used as a complementary treatment method for certain types of cancer.

Risks of the Keto Diet

There are several potential risks associated with the keto diet:

• Kidney Stones: High fat and protein intake can increase the risk of kidney stones.
• Nutrient Deficiencies: The keto diet may lack essential vitamins and minerals, so it’s crucial to supplement or consume nutrient-rich foods.
• Cholesterol: The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease.
• Liver Problems: With so much fat to metabolize, the diet could make any existing liver conditions worse.
• Kidney Problems: The keto diet may overload the kidneys, which help metabolize protein.
• Constipation: The keto diet is low in fibrous foods like grains and legumes.
• Fuzzy Thinking and Mood Swings: Low-carb diets may cause confusion and irritability as the brain works best when the energy source is sugar from healthy carbohydrates.
• Disordered Eating: Any diet that severely restricts a group of foods could increase the risk of disordered eating.
• Missing Nutrients: It takes extra effort to ensure sufficient fiber intake while following the keto diet.

Frequently asked questions