Carbs And Keto: How Much Is Too Much?

The ketogenic (keto) diet is a popular low-carb, high-fat diet that has been used to help with weight loss and manage certain health conditions. To stay in ketosis, a person's daily carb limit is typically 50 grams or fewer, but this can go as low as 20 grams depending on individual needs. Maintaining this low-carb intake helps the body switch to burning fat for fuel, leading to weight loss and other health benefits.

The keto diet is a high-fat, moderate-protein, and low-carb diet designed to promote fat-burning. To achieve ketosis, keep your daily carb intake under 50 grams, and for some, as low as 20-30 grams.

There are several methods to calculate carb intake on a keto diet, depending on your goals and health needs. The plate method simplifies meal planning by dividing your plate into four sections: fill half of the plate with non-starchy vegetables, a quarter with lean proteins, and the remaining quarter with healthy fats. The glycemic load approach focuses on choosing carbohydrates that have a minimal impact on blood sugar levels. The strict low-carb approach limits total daily carb intake to less than 50 grams, and in some cases, as low as 20 grams.

How to calculate net carbs

Net carbs are the amount of carbohydrates that are absorbed into your body and can be broken down into glucose. Net carbs are also referred to as digestible or impact carbs.

To calculate net carbs in whole foods, you subtract the fibre from the total number of carbs. For example, an avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. This means it contains 3.6 grams of net carbs.

To calculate net carbs in processed foods, you need to look at the nutrition label. First, find the total carbs per serving. Then, check the nutrition facts panel for dietary fibre, sugar alcohols, or allulose.

• If the food contains dietary fibre, sugar alcohols, or allulose, subtract the total value of each from the total carbs.
• If the food contains sugar alcohols other than erythritol, divide their total number of grams per serving in half and subtract that number from the total carbs.

For example, a serving of HighKey's Chocolate Chip Mini Cookies has 11 grams of total carbs, 2 grams of fibre, and 7 grams of erythritol. This means it contains 2 grams of net carbs.

Keto-Specific Information

The keto diet is an extremely low-carb, high-fat diet. To stay in ketosis, keto dieters must consume no more than 50 grams of net carbs per day. Most keto guidelines recommend staying between 15 and 30 grams of net carbs per day, or 5-10% of total calories.

Foods to Avoid on Keto

To stay in ketosis, avoid high-carbohydrate foods such as most fruits, pasta, potatoes, candy bars, pastries, donuts, candy, soda, juice, rice, and bread.

Low-Carb Foods to Include on Keto

• Cocoa powder and dark chocolate (at least 85% cocoa)
• Non-starchy vegetables, especially avocados
• Berries (in moderation)
• Shirataki noodles
• Olives
• Cauliflower

What foods are low in net carbs?

To calculate the net carbs in a food, you need to subtract the fibre content from the total number of carbs. For processed foods, you also need to subtract a portion of sugar alcohols. Net carbs refer to the amount of carbohydrates that your body actually absorbs.

• Meats such as beef, veal, lamb, pork, chicken, and turkey
• Fish such as cod, sardines, tuna, and salmon
• Green and leafy vegetables
• Avocados
• Eggs
• Asparagus
• Peppers
• Cauliflower
• Brussels sprouts
• Coconut
• Mushrooms
• Collard greens
• Raspberries
• Chia seeds
• Poultry products such as chicken, turkey, and duck
• Nuts and seeds such as pecans and macadamia nuts
• Red meat and organ meats such as liver
• Turnips
• Cacao nibs
• Cheese such as cheddar cheese and goat cheese
• Olives
• Oils such as coconut oil and olive oil
• Shirataki noodles
• Cocoa powder and dark chocolate

How to track carbs

How to Track Your Carb Intake

Tracking your daily carb intake is a great way to become more aware of how carbohydrates affect your body. It can also help you reach your fitness goals. Here are some tips to help you monitor your carb consumption:

Know Your Target

Before you start tracking, it's important to determine your daily carb goal. This will depend on your lifestyle and activity levels. For instance, athletes may require 2.7 to 4.5 grams of carbohydrates per pound of body weight, while the general recommendation for a 2,000-calorie diet is 225 to 325 grams of carbs per day.

Keep a Food Journal

Consider carrying a small notebook to jot down the number of carbs you consume at each meal or snack. Logging your food intake in a journal or diary can help you stay accountable and provide an accurate record of your daily carb intake.

Understand Serving Sizes

When preparing meals with grains, fruits, beans, vegetables, sweets, or grain-derived products, use measuring cups and scales to accurately determine the number of carbs per serving. For example, long-grain brown rice contains approximately 44 grams of carbs per cup.

Consider Liquid Carbs

Don't forget to account for carbs in liquids. Unless you're drinking water, unsweetened tea, or beverages with artificial sweeteners, your drink likely contains carbs. Fruit punch, soda, smoothies, milk, fruit nectars, and coffee drinks are all examples of liquids that contribute to your daily carb count.

Utilize Technology

Take advantage of the many calorie-tracking apps available, such as MyFitnessPal, Cronometer, or Carb Manager. These apps have large food databases and can help you calculate your net carb intake, making it easier to stay within your desired range.

Calculate Net Carbs

To ensure accuracy, familiarize yourself with the concept of net carbs. Net carbs are the amount of carbohydrates absorbed by your body. To calculate net carbs, subtract dietary fiber and half of the sugar alcohols from the total carb content. On the keto diet, it's recommended to stay below 50 grams of net carbs per day.

Plan Your Meals

Meal planning and preparation can make tracking carbs easier. When you plan your meals in advance, you can ensure you stay within your desired carb range and make adjustments as needed.

Be Mindful of Mindless Eating

It's easy to overeat or make less healthy choices when you're not paying attention to your food intake. Being mindful of what you eat and how it aligns with your goals can help you stay on track.

By following these tips, you'll be well on your way to effectively tracking your carb intake and reaching your health and fitness goals.

What foods to avoid on keto

The keto diet is a very low-carb, high-fat diet. The aim is to reach a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. To achieve this, keto dieters should consume no more than 50 grams of net carbs per day, with some sources suggesting an even lower threshold of 15-30 grams. Net carbs are calculated by subtracting the amount of dietary fibre and sugar alcohols from the total amount of carbohydrates.

Grains and Starches

Grains and starchy foods such as wheat, rice, corn, and oats are rich in carbohydrates and can hinder the body's ability to enter ketosis. Cauliflower rice and zucchini noodles are recommended as low-carb substitutes.

Sugary Foods and Sweets

Candies, pastries, sugary drinks, and honey should be avoided as they can cause a quick rise in insulin levels, hindering fat burning and making it difficult to achieve and maintain ketosis. Natural sweeteners like stevia or erythritol, and dark chocolate with at least 70% cocoa content, are recommended as substitutes.

Starchy Vegetables

Starchy vegetables like potatoes, yams, and corn should be restricted on the keto diet. Leafy greens such as spinach, kale, and arugula, as well as broccoli and cauliflower, are recommended as nutrient-rich, low-carb substitutes.

Legumes and Beans

Legumes like beans, lentils, and chickpeas are high in carbohydrates and can potentially interrupt ketosis. Nuts and seeds, such as almonds, walnuts, and chia seeds, are suggested as alternatives, providing healthy fats and protein.

Processed Foods with Hidden Carbs

Processed foods like chips, pre-packaged snacks, and convenience meals often contain hidden sugars and carbs that can impede keto progress. It is recommended to opt for whole, unprocessed foods and make your own low-carb snacks, such as kale chips or nut blends.

Alcohol and Cocktails

Alcoholic beverages, especially those mixed with sugary syrups or sodas, can provide a significant intake of carbs. Spirits with low-carb mixers, such as vodka, gin, or tequila with soda water or diet tonic, are suggested as lower-carb alternatives.

High-Carb Sauces and Condiments

Condiments like ketchup, BBQ sauce, and sweet dressings often contain sugars and starches that can quickly add up and disrupt ketosis. Olive oil and mustard are recommended as low-carb alternatives.

Trans Fats and Hydrogenated Oils

Partially hydrogenated oils, which often contain trans fats, can have negative effects on heart health and contribute to inflammation. It is recommended to avoid margarine and processed foods containing hydrogenated oils, and instead choose natural sources of healthy fats like avocados, olive oil, and nuts.

Low-Fat and Diet Products

Low-fat and diet products often contain extra sugars and artificial sweeteners, which can increase carbohydrate intake and hinder keto progress. Full-fat dairy products, such as yogurt, cheese, and heavy cream, are suggested as lower-carb alternatives.

How to balance macros on keto

The keto diet is a very regimented, low-carb, high-fat, moderate-protein way of eating. It involves tracking your macronutrients (macros)—the energy-supplying nutrients your body needs in large quantities. These are fat, protein, and carbohydrates.

The keto diet is different from other weight-loss plans because it changes the way your body uses energy. Normally, your body burns glycogen (derived from dietary carbohydrates) for fuel. The keto diet encourages your body to use byproducts of fat metabolism, known as ketones, for fuel instead. This causes your body to enter a fat-burning state called ketosis, which suppresses your appetite and may make it easier to eat less.

How to Balance Your Macros

To achieve ketosis, you need to significantly increase the percentage of fat in your diet while cutting out most carbs. On a typical keto plan, you'll get roughly 70-75% of your calories from fat, 20-30% from protein, and 5-10% from carbohydrates.

• Fat: Fat is the most energy-dense nutrient, supplying nine calories per gram. On the keto diet, fat should make up around 70-80% of your total calorie intake. You can add more fat to your diet by consuming fatty cuts of meat, eggs, fatty fish, whole raw milk, avocados, nuts, and MCT oil. You can also cook with fats like lard, tallow, butter, coconut oil, and olive oil.
• Protein: Protein and carbohydrates each supply four calories per gram. Protein is essential for muscular and hormonal health. On the keto diet, protein should make up around 20-30% of your total calorie intake. Good sources of protein include lean meats, seafood, poultry, eggs, dairy, and nuts and seeds.
• Carbohydrates: Carbohydrates provide the body with a vital form of energy called glucose. However, in the absence of carbohydrates, your body can make its own glucose via gluconeogenesis. Therefore, carbs are the most optional macro on the keto diet. To achieve ketosis, keep your carb intake to less than 50 grams per day, or around 5-10% of your total calorie intake. Net carbs (absorbed carbs) should be no more than 30-50 grams per day.

Tips for Sticking to Your Macros

• Use a keto calculator: Input your details (such as age, gender, height, weight, and activity level) into a keto calculator to determine your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). This will help you work out how many calories you need to eat per day to maintain your weight or achieve a calorie deficit or surplus.
• Use a food journal or app: Track your macros through a food journal or a macro-tracker app. This will help you ensure you're consuming the right ratio of nutrients to stay in ketosis.
• Plan and prep your meals: Planning and preparing your meals in advance will help you stick to your keto macros.
• Be mindful of your lifestyle: Certain lifestyle factors, such as hydration and exercise, will also contribute to your success on the keto diet. Dehydration can exacerbate symptoms of the "keto flu," so be sure to sip on calorie-free, electrolyte-rich beverages throughout the day. Additionally, regular exercise can help boost your resting metabolic rate and support your weight loss goals.
• Don't forget micronutrients: While tracking your macros is essential, you also need to ensure you're getting enough micronutrients like potassium, calcium, and vitamins C and B. As the keto diet eliminates certain food groups, consider finding alternate sources of these nutrients or adding small amounts of these foods back into your diet.

Common Pitfalls to Avoid

• Don't be afraid of eating fat: Some people believe that cutting out fat on a low-carb diet will make it healthier. However, this is a mistake. If you don't eat carbs, you must add fat to compensate. Otherwise, you may experience hunger and inadequate nutrition.
• Don't skip on protein: Inadequate protein intake is one of the biggest mistakes people make on the keto diet. Protein is critical for muscular and hormonal health, so be sure to prioritize it.
• Don't go overboard with carbs: Keeping your carb intake low is crucial for achieving and maintaining ketosis. Even a cheat day with over 50 grams of carbs will knock you out of ketosis.
• Don't forget to be patient: It can take a few days for your body to adapt to burning fat instead of carbs, and you may experience symptoms of the "keto flu" during this time. It may take several weeks for your body to fully adjust, so be patient and stick to the plan.

Frequently asked questions