Carbs In A Keto Meal: Counting Macros

The ketogenic, or keto, diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. It has gained popularity as a potential weight-loss strategy, with the basic premise being that if you deprive the body of glucose, it will start burning fat for energy instead. This state is called ketosis, and the body's production of ketones as an alternative fuel source is what gives the diet its name.

To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day, and some sources suggest that even fewer carbs are better. This can be calculated by looking at the number of total carbohydrates in a food product, then subtracting the amount of fibre and half the amount of sugar alcohols.

The keto diet is very restrictive, and it can be challenging to maintain. It is also not suitable for everyone, including pregnant women, serious endurance athletes, and people managing type 1 diabetes.

How to calculate net carbs

Net carbs are the amount of carbohydrates that are directly absorbed by the body and contribute calories. They are also referred to as digestible or impact carbs. Net carbs are calculated by subtracting indigestible carbohydrates (such as insoluble fibres and sugar alcohols) from the total amount of carbohydrates.

To calculate net carbs in whole foods, subtract the fibre from the total number of carbs. For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. So, 17.1 grams of total carbs minus 13.5 grams of fibre equals 3.6 grams of net carbs.

To calculate net carbs in processed foods, it is generally recommended to halve the number of carbs from sugar alcohols and subtract this figure from the total carbs listed on the nutrition label. Erythritol is an exception to this rule. As a sugar alcohol that is not digested by the body, its total number of carbs can be subtracted from the total carbs.

For example, a maltitol-sweetened Atkins bar contains 3 grams of net carbs according to the label. However, when subtracting only half the carbs from sugar alcohols, the net carb value is 8.5 grams: 23 grams of total carbs minus 9 grams of fibre minus 11 grams of sugar alcohols (11 grams multiplied by 0.5 equals 5.5 grams) equals 8.5 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.

How to calculate your personal carb limit

The keto diet is a very low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat instead of carbohydrates for energy. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day. However, the number of carbs you should consume on keto can vary depending on your personal goals and other factors. Here's how to calculate your optimal carb intake:

Determine Your Starting Point

Start by understanding the basics of the keto diet. Generally, keto involves limiting your carbohydrate intake and replacing it with healthy fats. This shift in macronutrient ratios causes your body to enter ketosis, leading to potential benefits such as weight loss and improved blood sugar control.

Calculate Your Net Carb Allowance

The term "net carbs" refers to the amount of carbohydrates that are actually absorbed by your body. To calculate your net carb allowance:

• Subtract the amount of dietary fiber from the total number of carbohydrates.
• If the food is processed, also subtract half the amount of sugar alcohols from the total.

This calculation will give you the number of net carbs in a serving. Remember, on keto, your goal is to stay below 50 grams of net carbs per day.

Consider Your Activity Level

Your carb limit can also vary depending on your activity level. If you engage in regular exercise or sports, you may be able to tolerate a slightly higher carb intake while still maintaining ketosis. Use an online keto calculator to input your weight and activity level, which will provide a more personalized estimate of your carb, protein, and fat macros.

Track Your Food Intake

To ensure you stay within your carb limit, it's important to track your food intake. Read nutrition labels and research the carb content of the foods you eat. There are also smartphone apps and online databases that can help you calculate net carbs for various foods. Planning your meals ahead of time can make it easier to stay within your carb limit.

Adjust and Refine

Remember that keto is not a one-size-fits-all approach. Your optimal carb limit may vary based on your individual biology and goals. Be prepared to experiment and adjust your carb intake based on how your body responds. If you find that you're not reaching ketosis or experiencing the desired effects, consider reducing your carb intake further.

In conclusion, calculating your personal carb limit on keto involves understanding net carbs, tracking your intake, and adjusting based on your goals and activity level. Remember to consult with a healthcare professional or dietitian before starting any new diet, especially one as restrictive as keto.

What foods to eat on keto

The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is designed to send your body into ketosis, which is when your body turns fat into fuel rather than relying on carbs for energy.

• Fish and seafood, such as salmon, shrimp, lobster, crab, and sardines.
• Meat and poultry, including turkey, beef, chicken, and sausages.
• Non-starchy vegetables like bell peppers, broccoli, zucchini, cauliflower, and asparagus.
• Avocados, in moderation.
• Berries, in moderation.
• Nuts and seeds, such as pumpkin seeds, almonds, cashews, chia seeds, pecans, hemp seeds, and macadamia nuts.
• Eggs.
• High-fat dairy products like whole milk yogurt, whole milk ricotta cheese, blue cheese, and cheddar cheese.
• Oils, such as olive oil, avocado oil, and butter.
• High-cocoa chocolate (70% cocoa or more).
• Coffee and tea without sugar.

It is important to note that the keto diet restricts many foods that are good sources of fiber and B vitamins, such as whole grains, fruits, vegetables, and legumes. As a result, it is important to ensure adequate fiber intake while on the keto diet.

What foods to avoid on keto

To achieve ketosis, the metabolic state where your body burns fat for energy instead of carbohydrates, it is important to avoid certain foods on a keto diet. Here is a list of foods to avoid to stay on track:

Grains and Starches

Avoid wheat, rice, corn, and oats as they are rich in carbohydrates and can hinder ketosis. Instead, opt for cauliflower rice or zucchini noodles.

Sugary Foods and Sweets

Candies, pastries, and sugary drinks should be avoided as they cause a quick rise in insulin levels, hindering fat burning. Natural sweeteners like stevia or erythritol can be used instead to satisfy your sweet tooth.

Starchy Vegetables

While vegetables are generally nutritious, starchy vegetables like potatoes, yams, and corn should be restricted on a keto diet. Leafy greens such as spinach and kale are excellent substitutes, providing low carbohydrates and essential vitamins and minerals.

Legumes and Beans

Despite being good sources of protein and fiber, legumes and beans contain a significant amount of carbohydrates and can interrupt ketosis. Nuts and seeds are excellent alternatives, providing healthy fats and protein.

Processed Foods with Hidden Carbs

Chips, pre-packaged snacks, and convenience meals often contain hidden sugars and carbs, impeding your keto progress. It is best to opt for whole, unprocessed foods and make your own low-carb snacks like kale chips or cheese crisps.

Alcohol and Cocktails

Alcohol can delay or halt ketosis as the body prioritizes metabolizing it over fats. If you choose to consume alcohol, opt for low-carb options like spirits with sugar-free mixers such as soda water or sparkling water.

High-Carb Sauces and Condiments

Condiments like ketchup, BBQ sauce, and sweet dressings are high in sugar and carbohydrates. Instead, use olive oil and mustard, which have low carbohydrate content and can add flavor to your meals.

Trans Fats and Hydrogenated Oils

Partially hydrogenated oils, often containing trans fats, can have negative effects on heart health and inflammation. While there may be no direct link to ketosis, it is best to avoid them for overall health. Opt for natural sources of healthy fats like avocados, olive oil, and nuts.

Low-Fat and Diet Products

Low-fat and diet products often contain added sugars and artificial sweeteners, which can increase your carbohydrate intake and hinder ketosis. Instead, opt for full-fat dairy products and grass-fed meats, which are lower in carbohydrates and more satisfying.

How to manage side effects

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions and is popular for weight loss. While it has many possible benefits, including weight loss, increased energy, and treating chronic illnesses, there are some side effects to be aware of.

Keto Flu

The most common side effect is "keto flu," which includes symptoms such as headaches, nausea, brain fog, muscle cramping, fatigue, weakness, irritability, and constipation. This is a result of the body adapting to a low-carb state and should pass within a few days to a few weeks. Ensure you are getting enough electrolytes, and consider sipping on broth or taking a salt tablet to increase sodium intake. Drinking enough fluids and electrolytes may help ease these symptoms.

Dehydration

The keto diet can lead to dehydration due to frequent urination. This can cause lightheadedness, dizziness, and even kidney injury or kidney stones. It is important to increase your water intake before starting the keto diet and continue drinking plenty of water throughout.

Nutritional Deficiencies

The keto diet is extremely low in certain fruits, vegetables, grains, and legumes that are generally considered healthy. This can lead to nutritional deficiencies, including fiber, certain vitamins, minerals, and phytochemicals. It is important to ensure you are getting enough nutrients from your diet or consider taking supplements.

Heart Issues

The keto diet may increase the risk of heart issues due to the high intake of saturated fats. A 2016 study found that people following low-carb diets had higher levels of low-density lipoprotein cholesterol, which is a risk factor for heart disease. Electrolyte deficiencies caused by the keto diet can also lead to cardiac arrhythmia.

Yo-Yo Dieting

The keto diet is very restrictive, and people often have difficulty staying on it long-term. This can lead to yo-yo dieting, which can have negative effects on the body, including weight fluctuations and increased mortality risk.

Other Side Effects

Other potential side effects of the keto diet include bad breath, fatigue, constipation, irregular menstrual cycles, decreased bone density, and sleep issues.

It is important to consult with your doctor or a registered dietitian before starting the keto diet to ensure it is right for you and to help manage any side effects.

Frequently asked questions