Keto Diet Carb Counting: How Many Carbs Per Day?

The ketogenic, or keto, diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. In recent years, it has gained popularity as a weight-loss strategy. The keto diet typically restricts total carbohydrate intake to less than 50 grams per day, with some sources suggesting that intake may need to be as low as 20 grams per day to reach ketosis. This involves significantly reducing or eliminating foods such as bread, rice, pasta, beans, legumes, and certain fruits and starchy vegetables. To compensate for the reduction in carbs, the keto diet emphasises the consumption of high-fat foods, including fatty cuts of meat, nuts, seeds, avocados, and plant oils.

To stay in ketosis, aim for 50g or fewer net carbs per day

To stay in ketosis—a metabolic state where your body burns fat for energy instead of carbohydrates—when following a keto diet, it's recommended to consume 50 grams or fewer of net carbs per day. Net carbs are the amount of carbohydrates that get absorbed into your body and are calculated by subtracting the amount of fibre and sugar alcohols from the total amount of carbs. Net carbs are the ones you need to keep track of when following a keto diet as they are the ones that will impact your daily allowance.

The keto diet is a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. The basic principle of the keto diet is to deprive the body of glucose, which is the main source of energy for all cells in the body, and instead, burn fat for fuel. This shift from burning carbohydrates to fat results in the production of ketones, which can be used by the body for energy.

The number of net carbs you can consume and still remain in ketosis may vary slightly between individuals, but generally, staying under 50 grams per day is recommended. This may seem like a very low number, and that's because it is! It's important to note that this limit leaves you with very few carb options—mainly vegetables and small amounts of berries.

To calculate the net carbs in a food item, you can use online databases, or you can do it yourself by looking at the food label. First, determine the total carb content by adding up the total carbohydrates, fibre, and any sugar alcohols (sometimes listed as erythritol). Then, subtract the amount of dietary fibre and half of the sugar alcohols from the total carb content. The result is the amount of net carbs in that particular food.

For example, let's say a food item has 20 grams of total carbohydrates, 8 grams of fibre, and 5 grams of sugar alcohols. To calculate the net carbs, you would do the following:

Net Carbs = Total Carbs - Dietary Fibre - Half of Sugar Alcohols

Net Carbs = 20g - 8g - 2.5g = 9.5g

By keeping your net carb intake to 50 grams or fewer per day, you'll be well on your way to achieving and maintaining ketosis, which is essential for the success of a ketogenic diet.

Avoid too much protein, which can prevent ketosis

While it may seem counterintuitive, given that the keto diet is a low-carb, high-fat approach, it is important to monitor your protein intake as well. Excessive protein consumption can prevent your body from entering ketosis, which is the defining feature of the keto diet.

When you eat a lot of protein, your body breaks it down into amino acids, which can then be converted into glucose through a process called gluconeogenesis. This can become a problem on a keto diet because it interferes with ketosis, the metabolic state where your body burns fat for energy instead of glucose.

To understand how this happens, we need to look at the role of two hormones: insulin and glucagon. When protein is digested, it triggers the release of both insulin and glucagon, which have opposing functions. Insulin stimulates the uptake of sugar into cells and reduces the breakdown and release of fat from fat cells, while glucagon triggers the breakdown of glycogen, fat burning, and the release of fat from fat cells. Insulin decreases ketone production, while glucagon stimulates it.

The ratio of insulin to glucagon plays a crucial role in determining how protein intake affects ketone levels. If insulin levels are higher, ketone production will be reduced, and you may be "kicked out" of ketosis. On the other hand, when glucagon levels are higher, ketosis will be maintained.

It's important to note that the impact of protein intake on ketone levels can vary depending on individual factors such as health, activity levels, and body composition. For example, people with type 2 diabetes are more likely to experience a significant increase in insulin levels after consuming protein, which can impair ketone production. In contrast, healthier and more active individuals can typically consume more protein without it affecting their ketosis.

To ensure you're getting enough protein but not too much, it's recommended to consume 0.6-0.8 grams of protein per pound of lean body mass if you're sedentary, 0.8-1.0 grams if you're regularly active, and 1.0-1.2 grams if you lift weights.

In summary, while protein is essential for a healthy diet and has many benefits, it's important to monitor your intake when following a keto diet. Excessive protein consumption can prevent ketosis by increasing insulin levels and reducing ketone production. By finding the right balance, you can maintain ketosis while still enjoying the benefits of adequate protein intake.

Don't fear fats—a very low-carb diet must be high in fat

A ketogenic or "keto" diet is a low-carbohydrate, fat-rich eating plan that has been used to treat specific medical conditions for centuries. The keto diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein. The premise of the keto diet for weight loss is that if you deprive the body of glucose, an alternative fuel called ketones is produced from stored fat.

The brain demands the most glucose, about 120 grams daily, and cannot store it. During fasting or very low carbohydrate intake, the body first pulls stored glucose from the liver and breaks down muscle to release glucose. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose.

When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping) and strenuous exercise. Proponents of the keto diet state that if carefully followed, blood levels of ketones should not reach a harmful level (ketoacidosis) as the brain will use ketones for fuel, and healthy individuals will produce enough insulin to prevent excessive ketones.

Why You Shouldn't Fear Fats

• There's no scientific reason to fear fat—as long as you avoid trans fats and choose healthy fats like monounsaturated and omega-3 fats.
• A very low-carb diet must be high in fat to provide enough energy and nutrition.
• Most people get the majority of their calories from carbs, especially sugars and grains. When you remove this energy source, you must replace it with something else.
• Fats are essential to compensate for the reduction in carbs and prevent hunger and inadequate nutrition.
• A fat intake around 70% of total calories may be suitable for some people on low-carb or ketogenic diets.
• To achieve this, choose fatty cuts of meat and liberally add healthy fats to your meals.

Replenish sodium lost due to reduced insulin levels

Replenishing sodium lost due to reduced insulin levels is an important aspect of a keto diet. When you start a keto diet, your insulin levels drop, and your kidneys release more sodium. This sudden loss of sodium can lead to symptoms like weakness, brain fog, and irritability, collectively known as the keto flu.

To combat these symptoms, it is recommended to increase your salt intake. However, it is important to opt for high-quality sea salt or pink Himalayan salt, which contain beneficial trace minerals. Bone broth is also suggested as a fantastic source of sodium and other electrolytes.

Additionally, drinking plenty of water is crucial when dealing with keto flu sodium issues, as it helps maintain fluid balance. It is also important to replenish electrolytes lost through urination and sweating.

The recommended sodium intake on a keto diet is generally 3,000-5,000 mg per day, significantly higher than standard dietary recommendations. This difference is due to the reduced insulin levels and increased fluid excretion associated with the ketogenic diet.

Be patient—it can take a few days to weeks to adapt to a keto diet

Adopting a keto diet can be challenging for some people. It is a total turnaround from how most people eat, with a breakdown of 5 to 10% carbs, 70 to 75% fat, and the rest from protein. The transition from using glucose as the primary source of energy to relying on fat and ketones can take some time and adjustment.

The process of keto-adaptation, or fat-adaptation, begins after the first few days on the diet. During this initial period, it is common to experience symptoms such as fatigue, weakness, lightheadedness, "brain fog," headaches, irritability, muscle cramps, and nausea, often referred to as the "keto flu." These side effects typically subside within a few days to a week as the body starts adapting to using fat and ketones for energy.

After about a week to ten days, many people on a keto diet start to feel the positive effects of keto-adaptation. They may experience improved mental concentration and focus, as well as increased physical energy. By the end of the second week, and sometimes up to three weeks, the body has usually made significant progress in adapting to using fat for energy. Hunger and food cravings decrease, and stamina and vitality increase.

However, the body continues to make subtle changes even after the initial adaptation period. For example, it gradually becomes more efficient at conserving protein, leading to reduced protein cravings. Athletes may also notice a decrease in lactic acid buildup in their muscles during long training sessions, resulting in reduced fatigue and soreness. These changes can take up to 12 weeks to occur, and it may take this long to reach full ketosis.

While the timeline for adapting to a keto diet varies from person to person, it generally takes a few days to a few weeks for the body to adjust and fully adapt to using fat as the primary energy source. It is important to be patient during this transition period and not abandon the diet too soon.

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