Carbs And Keto: How Much Is Too Much?

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. The diet aims to put the body into a state of ketosis, where it burns stored fat for energy instead of carbohydrates. To stay in ketosis, a person typically needs to consume under 50 grams of carbs per day, but this number can vary depending on individual factors such as physical activity and stress levels. Eating more than 50 grams of carbs may disrupt ketosis, but this threshold also differs from person to person. The keto diet has been linked to several potential health benefits, such as lower risks of diabetes and heart disease, improved cognitive function, and weight loss. However, it is important to note that there are also potential risks and side effects associated with the keto diet, including nutrient deficiencies and constipation.

How many carbs can you eat and stay in ketosis?

The ketogenic (keto) diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. The keto diet aims to put your body in a state of ketosis by restricting the number of carbs your body can use for energy. The general consensus is that to stay in ketosis, a person should consume no more than 50 grams of carbs per day. However, some sources suggest that staying under 20 grams of carbs per day is ideal for reaching ketosis.

The keto diet recommends getting 70-80% of your daily calories from fat, 5-10% from carbohydrates, and 10-20% from protein. This usually translates to about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein for a 2000-calorie diet.

It's important to note that the number of carbs one can consume and still be in ketosis may vary from person to person. Additionally, different types of keto diets allow for different amounts of carbs, protein, and fat. For example, the standard ketogenic diet consists of 70% fat, 20% protein, and 10% carbs, while the high-protein ketogenic diet consists of 60% fat, 35% protein, and 5% carbs.

When following a keto diet, it's recommended to focus on eating unprocessed whole foods and naturally high-fat foods while avoiding highly processed foods and foods with hidden sugars. Examples of keto-friendly foods include grass-fed and free-range meats, high-fat dairy products, olive oil, coconut oil, and non-starchy vegetables.

To calculate your net carbs, subtract the amount of fiber and half the sugar alcohol content from the total number of carbs. Net carbs are the carbs that are absorbed by the body and contribute to your daily calorie intake.

Overall, staying in ketosis requires limiting your carb intake, and the recommended threshold is around 50 grams of carbs per day, with some sources suggesting that staying under 20 grams is ideal for reaching ketosis.

What foods can you eat on a keto diet?

The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It's important to note that the keto diet is restrictive, and not all foods are suitable for this diet. Here is a list of foods that are generally considered acceptable on a keto diet:

Animal Proteins

Fish and shellfish are keto-friendly options. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. However, the carb count in shellfish varies, with shrimp and crabs containing no carbs, while oysters and octopus do have some. Meat and poultry are also considered staples on the keto diet, as they contain no carbs and are rich in B vitamins and minerals. Eggs are another excellent source of protein and are very low in carbohydrates.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are suitable for the keto diet. They are low in carbs and high in fat and protein. 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, can also be consumed on a keto diet.

Vegetables

Non-starchy vegetables like broccoli, cauliflower, bell peppers, zucchini, spinach, kale, and collard greens are excellent choices for the keto diet. They are low in carbs and high in vitamins, minerals, and antioxidants. Avocados and olives are also good options, as they are high in healthy fats and low in net carbs.

Other Plant-Based Foods

Nuts and seeds are healthy, high-fat, and low-carb foods. Berries, especially raspberries and strawberries, are also suitable for the keto diet, as they are low in carbs and high in fiber. Dark chocolate and cocoa powder, with a minimum of 70% cocoa solids, can be consumed in moderation.

Fats and Oils

Olive oil, butter, ghee, coconut oil, and avocado oil are good choices for fats and oils on a keto diet. They are high in healthy fats and contain no carbohydrates.

Beverages

Unsweetened coffee and tea are carb-free and suitable for the keto diet. Unsweetened sparkling water is also a good choice if you're looking for a soda alternative.

What are the risks of eating too many carbs?

Eating too many carbs can have several negative consequences, especially for those on a keto diet. Here are some of the risks associated with consuming too many carbohydrates:

• Disruption of Ketosis: Ketosis is a metabolic state where the body burns fat for energy instead of carbohydrates. Eating more than 50 grams of carbs per day may disrupt ketosis, as carbs are the body's preferred energy source. In ketosis, the body uses ketone bodies, produced by the liver from fat, as fuel.
• Weight Gain: When there is an excess of carbohydrates, the body converts them into glucose. If this glucose is not used for energy, it can be stored as fat, contributing to weight gain.
• Blood Sugar Imbalance: Consuming too many carbs can lead to spikes in blood sugar levels, which can be detrimental for people with diabetes or prediabetes.
• Nutritional Imbalance: A diet high in carbohydrates may lead to an imbalance in other macronutrients, such as protein and healthy fats. This can result in nutritional deficiencies and impact overall health.
• Digestive Issues: A high-carb diet may cause digestive issues for some individuals, such as constipation or upset stomach, especially when switching from a low-carb diet.
• Increased Risk of Certain Diseases: Excessive carbohydrate consumption has been linked to an increased risk of developing type 2 diabetes, heart disease, and certain types of cancer.
• Negative Impact on Athletic Performance: For athletes or individuals engaging in intense workouts, consuming too many carbs can negatively affect their performance. This is because carbs are quickly burned as fuel, leading to a decrease in energy levels during prolonged or high-intensity exercise.

It is important to note that the specific risks and consequences of consuming too many carbs can vary depending on individual factors such as overall health, activity level, and dietary goals. Additionally, the definition of "too many carbs" can differ depending on the context and the specific diet being followed.

How do you calculate net carbs?

To calculate net carbs, you need to subtract the amount of fibre and sugar alcohols from the total number of carbs. This is because fibre and some sugar alcohols are not digested by the body and, therefore, do not impact blood sugar.

The formula for calculating net carbs is:

> NET CARBS = TOTAL CARBS – FIBER – SUGAR ALCOHOLS & ALLULOSE

For example, a keto pancake with 13 grams of total carbohydrates, 9 grams of fibre, 2 grams of erythritol, and 1 gram of allulose would have 1 gram of net carbohydrates.

> The math works out to 13g – 9g – 2g – 1g = 1g.

The number of net carbs a person should eat per day to stay in ketosis varies from person to person. However, it is generally recommended to stay under 20-50 grams of net carbs per day.

What are the benefits of a keto diet?

The keto diet is a low-carb, high-fat eating plan that has been linked to several health benefits. Here are some of the advantages of a keto diet:

• Weight Loss: Low-carb diets are one of the simplest and most effective ways to lose weight. Studies show that people on low-carb diets lose more weight, faster, than those on low-fat diets.
• Reduced Appetite: Hunger is often the worst side effect of dieting, but low-carb eating leads to an automatic reduction in appetite. Studies show that when people cut carbs and eat more protein and fat, they end up eating fewer calories.
• Abdominal Fat Loss: Low-carb diets are very effective at reducing harmful abdominal fat that is known to cause serious metabolic problems.
• Reduced Triglycerides: Triglycerides are fat molecules that increase your risk of heart disease. When people cut carbs, they tend to experience a dramatic reduction in blood triglycerides.
• Increased 'Good' HDL Cholesterol: Low-carb diets tend to be high in fat, which leads to an impressive increase in blood levels of "good" HDL cholesterol.
• Reduced Blood Sugar and Insulin Levels: Cutting carbs lowers both blood sugar and insulin levels, which may treat and possibly even reverse type 2 diabetes.
• Lower Blood Pressure: Low-carb diets are an effective way to lower blood pressure, which should reduce your risk of heart disease, stroke and kidney failure.
• Effective Against Metabolic Syndrome: Low-carb diets effectively reverse all five key symptoms of metabolic syndrome, a serious condition that increases your risk of heart disease and type 2 diabetes.
• Improved 'Bad' LDL Cholesterol Levels: Low-carb diets increase the size of "bad" LDL particles, which reduces their harmful effects. They may also reduce the number of total LDL particles in your bloodstream.
• Therapeutic for Brain Disorders: The keto diet has been used for decades to treat epilepsy in children who don't respond to drug treatment. It is now being studied for its effects on other brain conditions, including Alzheimer's and Parkinson's disease.

Frequently asked questions