Staying In Ketosis: How Many Carbs Can You Eat?

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. To stay in ketosis, the body's fat-burning state, a person can consume up to 50 grams of carbs per day. This is a very low amount, considering that a medium plain bagel contains more than 50 grams of carbs. The keto diet is more restrictive than other low-carb diets, which are typically high in protein but only moderate in fat. The keto diet is distinctive for its exceptionally high-fat content, usually 70% to 80% of total daily calories.

The standard keto diet recommends a maximum of 50g of carbs per day

To stay in ketosis, it's important to eat fewer than 50g of carbs each day. This is significantly less than other low-carb diets, which typically allow up to 130g of carbs per day. The keto diet is more restrictive, as it aims to limit carbs to induce ketosis and use fat as the primary fuel source.

On the keto diet, it's crucial to consider "net carbs", which are absorbed into the body. Net carbs are calculated by subtracting dietary fiber and half of any sugar alcohols from the total carb content. This calculation ensures that essential fiber is still included in the diet.

The standard keto diet recommends getting 70-80% of daily calories from fat, 10-20% from protein, and only 5-10% from carbohydrates. This differs from other low-carb, high-protein diets like Paleo and Atkins, which allow for more protein.

The keto diet can be challenging due to its restrictive nature and potential side effects. It's important to be mindful of nutritional deficiencies and consult with a healthcare professional before starting this or any restrictive diet.

To calculate net carbs, subtract fibre and half the sugar alcohols from the total carb amount

When following a keto diet, it is important to consider the number of "net carbs" in foods. This is because the keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To calculate net carbs, subtract the amount of fibre and half the sugar alcohols from the total number of carbs.

Net carbs refer to the carbs that are absorbed by your body. They are sometimes called digestible or impact carbs. These include both simple and complex carbs. Simple carbs are found in foods like fruits, vegetables, milk, honey and syrup, and contain one or two sugar units linked together. Complex carbs, on the other hand, are found in grains and starchy vegetables and contain many sugar units linked together.

When you eat a carb-containing food, most of the carbs are broken down into individual sugar units by enzymes in your small intestine. However, some carbs can't be broken down, and others are only partially broken down and absorbed. These include fibre and sugar alcohols. Fibre, for example, passes directly into the colon and provides no calories or effects on blood sugar or insulin levels. Sugar alcohols are only partially absorbed into the small intestine and can have varying effects on blood sugar and insulin levels.

To calculate net carbs in whole foods, simply subtract the fibre from the total carbs. For example, an avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre, resulting in 3.6 grams of net carbs.

Calculating net carbs in processed foods is a little more complex. In general, half of the carbs from sugar alcohols can be subtracted from the total carbs listed on the nutrition label. Erythritol is an exception; if it's the only sugar alcohol listed, its carbs can be completely subtracted from the total.

It's important to note that the term "net carbs" is not recognised by the Food and Drug Administration (FDA), which recommends using total carbohydrates listed on nutrition labels instead.

Foods to avoid on keto include croutons, peas, potato chips, bananas, ham, margarine, piña coladas, beer, sweet potatoes, cow's milk, and trail mix

The keto diet is a low-carb, high-fat diet that can lead to weight loss and improve health. On keto, the body enters a state of ketosis, where it burns fat for fuel instead of carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of net carbohydrates per day. Net carbs can be calculated by subtracting the amount of fibre and half the sugar alcohol content from the total number of carbs listed on food labels.

Croutons

Croutons are typically made from bread, which is high in carbs and should be avoided on keto. Just two tablespoons of croutons contain almost three grams of net carbs, which will quickly eat into your daily allowance. A healthier alternative to croutons is hemp hearts, which are more nutrient-dense and have less than one gram of net carbs per two tablespoons.

Peas

Peas are a starchy vegetable with a high amount of carbs. One cup of peas contains 12 grams of net carbs, whereas non-starchy vegetables like broccoli, zucchini, and spinach have significantly fewer carbs. Broccoli, for example, has only 3.7 grams of net carbs per cup.

Potato Chips

Potato chips are heavily processed and high in carbohydrates, with a one-ounce serving containing about 14 grams of net carbs. They are typically fried in oils that are not keto-friendly, such as corn, soybean, or canola oil. A healthier alternative to potato chips is a DIY seaweed snack made with nuts, seeds, vinegar, salt, and nori seaweed.

Bananas

Bananas are high in carbs, with one medium banana containing 20-27 grams of net carbs. This means that a single banana could use up your entire daily carb allowance. Instead of bananas, opt for lower-carb fruits like berries, watermelon, strawberries, or cantaloupe.

Ham

While ham itself is carb-free, most ham contains added sugars. A serving of honey-cured ham contains two to four grams of carbs, and glazed ham has even more. Uncured ham is a better option for keto, but be sure to check the nutrition label as some brands may still have added sugars.

Margarine

Margarine is made from oils such as soybean, palm, or palm kernel, which are not recommended on keto. It is also high in trans fats, which increase the risk of heart disease. A healthier alternative to margarine is extra-virgin olive oil, which has heart-healthy properties.

Piña Coladas

Piña coladas are blended, frozen drinks that are packed with sugar and carbohydrates. One small piña colada can contain 32 grams of net carbs, which is equivalent to one and a half days' worth of carbs for some people on keto. If you're looking for an alcoholic drink on keto, a vodka soda is a better option, with zero carbs per drink.

Beer

Even light beers pack six grams of carbohydrates per can. If you're craving a beer on keto, you'll have to borrow carbs from elsewhere in your diet, which may mean sacrificing vegetables or other nutritious foods.

Sweet Potatoes

Sweet potatoes are starchy vegetables that are high in carbs, with a medium sweet potato containing about 20 grams of carbs. A better option on keto is cauliflower, which has only 3.2 grams of net carbs per cup.

Cow's Milk

Whole milk contains 11.3 grams of net carbs per cup, which is too high for keto. Almond milk or soy milk are better alternatives, with about one gram of net carbs per cup. Just be sure to choose an unsweetened variety, as sweetened milk alternatives can be high in carbs.

Trail Mix

A standard one-ounce serving of trail mix has more than 12 grams of carbs. Trail mix often contains dried fruit, pretzel pieces, or chocolate candies, which are all high in carbs. A healthier alternative to trail mix is plain or roasted, salted nuts, which have fewer carbs and are a good source of fibre.

Foods to eat on keto include hemp hearts, broccoli, berries, deli meat, EVOO, vodka soda, cauliflower, almond milk, and nuts

The keto diet is a low-carb, high-fat diet that limits carbohydrates and replaces them with fats, putting the body into a state of ketosis. To stay in ketosis, a person can consume up to 50 grams of carbs per day, though some sources suggest a range of 20-50 grams.

Hemp Hearts

Hemp hearts are the shelled seeds of the hemp plant and have a nutty flavor. They are a good source of protein and are high in fiber and omega-3 and omega-6 fatty acids. They are also low in net carbs, with 1-2 grams of carbs in 3 tablespoons. Hemp hearts can be added to smoothies, sprinkled on salads or yogurt, or used in low-carb baking.

Broccoli

Broccoli is a keto-friendly vegetable that is low in carbohydrates and calories and high in fiber, vitamins, and antioxidants. One cup of cooked broccoli contains only 3 grams of net carbs, making it an excellent choice for those following a ketogenic diet. It can be roasted, steamed, or added to soups and salads.

Berries

Small amounts of berries, such as strawberries, raspberries, and blackberries, are usually suitable for a keto diet. They are low in carbs and high in fiber and antioxidants. For example, half a cup of raspberries contains 3 grams of carbs. However, blueberries should be eaten in moderation, as their carb content can add up quickly.

Deli Meat

Deli meat, such as bacon, sausage, and chicken, can be a good source of fat and protein on a keto diet. When choosing deli meat, look for options with higher fat content to fit the keto macros. Some brands offer keto-friendly options with added ingredients like cheese or spices.

EVOO (Extra Virgin Olive Oil)

Extra virgin olive oil is a pure fat source that contains no carbs. It is high in oleic acid, which has been found to decrease heart disease risk factors. It is also rich in polyphenol antioxidants, which protect heart health. EVOO is an ideal base for salad dressings and healthy mayonnaise.

Vodka Soda

When it comes to alcoholic beverages on a keto diet, pure spirits like vodka are a better choice than sugary cocktails. A vodka soda is a good option, as it is carb-free. However, it is important to be careful with mixers and avoid sugary options.

Cauliflower

Cauliflower is a versatile, low-carb vegetable that can be used as a substitute for starchy foods like potatoes and rice. It has a neutral flavor and slightly starchy texture, making it perfect for comfort foods. Cauliflower can be baked, boiled, pan-fried, or enjoyed raw. It is also often used to make cauliflower rice or mashed cauliflower.

Almond Milk

Unsweetened almond milk is a keto-friendly option, as it is low in carbs, with only 1.4 grams of carbs per cup. It is also rich in important nutrients like calcium and vitamin E, especially when fortified. Sweetened almond milk, on the other hand, contains 16 grams of carbs and is not recommended for a keto diet.

Nuts

Nuts are a healthy, high-fat, and low-carb snack option for the keto diet. The best nuts for keto include pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, peanuts, and almonds. These nuts have a lower carb content and can be enjoyed in moderation. However, it is important to watch your portions, as nuts are high in calories and can slow down weight loss if overeaten.

The keto diet has been used to treat medical conditions such as diabetes, epilepsy, cancer, PCOS, and Alzheimer's disease

The keto diet has been used to treat a variety of medical conditions, including diabetes, epilepsy, cancer, PCOS, and Alzheimer's disease.

Diabetes

The keto diet has been used to treat diabetes since the 19th century. The diet can help to improve blood glucose (sugar) levels and reduce the need for insulin. By switching the body's primary energy source from carbohydrates to fat, the keto diet can lead to a reduction in blood sugar spikes and improved diabetes symptoms. However, it is important to consult a doctor before starting the keto diet as there are possible risks associated with it.

Epilepsy

The keto diet was introduced as a treatment for epilepsy in 1920, particularly for children whose seizures have not responded to medication. The diet is high in fat and low in carbohydrates, which can help to control seizures. Several studies have shown that the keto diet can reduce or prevent seizures, with over half of children who go on the diet experiencing at least a 50% reduction in seizure frequency.

Cancer

The keto diet has been studied as a potential adjuvant to cancer therapy. The diet may help to slow tumor growth and improve tumor response to standard treatments. By mimicking the metabolic effects of starvation, the keto diet deprives cancer cells of their primary energy source, glucose, while providing alternative energy sources for healthy cells. Initial studies and case reports suggest that the keto diet is safe and tolerable for cancer patients, but more research is needed.

PCOS

The keto diet has been studied as a potential treatment for polycystic ovarian syndrome (PCOS) due to its potential benefits for insulin resistance. Research has shown that the keto diet can improve insulin sensitivity, help balance hunger hormones, and promote weight loss in people with obesity and type 2 diabetes. Small studies have also indicated improvements in PCOS symptoms such as weight, hormone levels, liver function, menstrual regularity, and fertility. However, more research is needed to determine the long-term effects of the keto diet on PCOS.

Alzheimer's Disease

The keto diet has been studied as a potential treatment for Alzheimer's disease, with some research suggesting that it may help to prevent early memory decline. A study in mice found that a molecule found in the keto diet, beta-hydroxybutyrate, plays a key role in preventing early memory loss comparable to the mild cognitive impairment that precedes full-blown Alzheimer's disease in humans. While these results are promising, more research is needed to determine the potential benefits of the keto diet for Alzheimer's disease.

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