The ketogenic (keto) diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates to burn fat for fuel, putting your body into a metabolic state called ketosis. While in ketosis, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.
The keto diet typically restricts carbohydrates to 20-50 grams per day, with the lower end of the range being more effective for reaching ketosis. However, some people on keto can tolerate more or fewer carbs depending on personal factors such as physical activity, stress levels, and sleep.
It is important to note that keto may not be suitable for everyone, and certain groups, such as those taking medication for high blood pressure or diabetes, should consult a doctor before starting this diet.
Characteristics | Values |
---|---|
Carbohydrate limit on keto | 20-50 grams of carbs per day |
Net carbs | Total carbs minus fiber and sugar alcohols |
Recommended daily protein intake | 46 g for people assigned female at birth; 56 g for people assigned male at birth |
Carbohydrate limit on keto with tren | Not recommended |
What You'll Learn
How many carbs are allowed on keto?
The ketogenic (keto) diet is a high-fat, very low-carbohydrate diet that puts the body into a state of ketosis. Ketosis is a metabolic state in which the body uses fat and ketones, rather than glucose, as its main fuel source. On a keto diet, you typically need to consume only 20-50 grams of carbs per day. This carb range usually applies to someone on a 2,000-calorie-per-day diet, although it works for most individuals wanting to get into ketosis.
How to Get Into Ketosis
To get into ketosis, you need to eat less than 50 grams of net carbs per day. Net carbs are calculated by taking the total carbohydrates minus fibre and sugar alcohols. The fewer carbs you eat, the more effective the diet is for reaching ketosis and losing weight.
What to Eat and What to Avoid on Keto
On a keto diet, you can eat:
- Red meat, such as beef, pork and lamb
- Poultry, such as chicken and turkey
- Fish of all types, including salmon, tuna, sole, trout, and halibut
- Natural fats, such as butter and olive oil
- Above-ground vegetables, including leafy greens, broccoli, cauliflower, tomatoes, and eggplant
You should avoid:
- Bread, tortillas, muffins, bagels, pancakes
- Cakes, cookies, and other baked goods
- Sugar and anything made with sugar
- Most fruits and fruit juice
Who Should Avoid Keto?
Keto is generally safe, but there are some precautions. Those who are breastfeeding or have rare metabolic conditions should avoid keto. If you take medication for high blood pressure or diabetes, you should speak with your doctor before starting a keto diet.
Potential Risks of a Keto Diet
Although keto is generally considered safe, some people following ketogenic diets have experienced adverse effects, including kidney stones and vitamin and mineral deficiencies. In some cases, there have been elevations in LDL-cholesterol and LDL-particle number.
There is no one-size-fits-all answer to this question. The keto diet can be followed long-term, but it is important to monitor your health and make sure you are getting all the necessary nutrients.
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What foods can you eat on keto?
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source.
Animal Proteins
Fish and shellfish are keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. They are also a good source of protein. Other fatty fish like sardines, mackerel, and albacore tuna are very high in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity.
Meat and poultry are staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.
Eggs are an extremely healthy protein source on the keto diet, as each large egg contains less than 1 gram of carbs and about 6 grams of protein. They also promote feelings of fullness and contain antioxidants that protect eye health.
Dairy and Dairy Alternatives
Cheese is a great fit for the keto diet, as most types are very low in carbs and high in fat. Just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium. Cheese is high in saturated fat, but studies suggest that it may not increase the risk of heart disease and may even help protect against it.
Plain Greek yogurt and cottage cheese are nutritious, high-protein foods that can be eaten in moderation on keto. They have been shown to help decrease appetite and promote feelings of fullness.
Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto. Butter and cream are rich in CLA, which may promote fat loss. However, it is best to enjoy these foods in moderation, as high consumption is linked to an increased risk of cardiovascular disease and stroke.
Unsweetened plant-based milk, such as soy, almond, and coconut milk, are keto-friendly. Sweetened options have too much sugar to be considered keto-friendly.
Green Leafy Vegetables
Green leafy veggies are extremely low in carbs, making them excellent for keto. They are also rich sources of vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.
High-Fat Veggies
Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. Avocados are also a good source of potassium, a mineral many Americans lack. One study found that consuming one avocado per day improved heart health risk factors.
Other Non-Starchy Vegetables
Several other non-starchy vegetables are low in calories and carbs yet full of nutrients and antioxidants. Examples include cauliflower, spaghetti squash, jicama, turnips, peppers, summer squash, zucchini, and bok choy.
Other Plant-Based Foods
Nuts and seeds are healthy, high in fat, and low in carbs. They are linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases. Berries are also keto-friendly, as they are low in carbs and high in fiber and antioxidants.
Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate has been linked to a reduced risk of heart disease, but it is important to choose dark chocolate with a minimum of 70% cocoa solids and eat it in moderation.
Fats and Oils
Olive oil is high in oleic acid, which has been found to decrease heart disease risk factors. Extra-virgin olive oil is also high in polyphenol antioxidants that protect heart health. Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs) that can increase ketone production. Avocado oil is another good choice.
Butter and ghee are good fats to include in the keto diet. Butter contains only trace amounts of carbs, and ghee is totally carb-free. Like other types of full-fat dairy, they don't appear to be as harmful to health as once thought.
Unsweetened Coffee and Tea
Coffee and tea are healthy, carb-free drinks that can improve alertness and mood. They are also linked to a reduced risk of diabetes. Adding heavy cream to coffee or tea is fine, but it is best to avoid "light" coffee and tea lattes, as they are typically made with nonfat milk and high-carb flavorings.
Unsweetened Sparkling Water
Unsweetened sparkling water is a great keto-friendly alternative to soda. These beverages are refreshingly fizzy and may be flavored but are generally free of sugar or sweeteners. However, some varieties may contain small amounts of fruit juice, so it is important to check the label.
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What foods should you avoid on keto?
A ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.
High-Carb Foods (Grains & Refined Carbs)
Grains like rice, wheat, oats, barley, rye, quinoa, and buckwheat are all high in carbs. Even whole grains, often considered healthy, are best avoided on a keto diet. Starchy vegetables such as potatoes, sweet potatoes, corn, and legumes like beans, chickpeas, lentils, and peas should be limited due to their carb content. Refined carbs like bread, pasta, pastries, tortillas, and crackers contain refined flour and sugars, which quickly elevate blood sugar levels. These foods typically contain over 15 grams of carbs per serving and can make it difficult for your body to stay in ketosis.
Processed Foods
Processed foods are generally high in carbs, unhealthy fats, and sodium. This includes snacks like chips, crackers, and pretzels, as well as fast foods like burgers, fries, pizza, and sandwiches. Processed meats such as packaged sausages, deli meats, and salami often contain high sodium levels and preservatives, which can lead to water retention and stall weight loss.
Sugary Drinks, Juices, and Sweet Syrups
Sugary beverages and juices are among the quickest ways to derail ketosis due to their high carb content. This includes sodas, flavored drinks, energy drinks, mocktails, and fruit juices. Sweet syrups like honey, maple syrup, and agave nectar are also high in carbs and can spike blood sugar levels.
Alcoholic Beverages
Alcoholic drinks contain sugars and carbs derived from grains and fruits, which can interfere with ketosis. Beer, sweet wines, and cocktails are best avoided. If you choose to drink, opt for keto-friendly options like dry wines or spirits with zero-carb mixers. However, remember that alcohol can slow metabolism, so moderation is essential.
Trans & Hydrogenated Fats
Unhealthy fats like trans and hydrogenated fats can contribute to inflammation and hinder your progress. This includes margarine, processed oils like canola, sunflower, soybean, and corn oils, vegetable shortening, and non-dairy creamers.
High-Carb Condiments & Sauces
Certain condiments and sauces may contain hidden sugars, carbs, and unhealthy fats. BBQ sauce, ketchup, honey mustard, and sweet chili sauce are high in carbs and sugar, making them incompatible with keto. Instead, opt for low-carb condiments like mustard, mayonnaise, and hot sauce.
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How to find your keto carb limit
The ketogenic, or keto, diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. To stay in ketosis, a person needs to consume up to 50 grams of carbohydrates per day. However, the exact amount of carbs you can eat while staying in ketosis may vary slightly between individuals. In this article, we will discuss how to find your keto carb limit and provide tips for following a keto diet.
Calculating Your Keto Carb Limit
To find your keto carb limit, you need to understand the concept of "net carbs." Net carbs refer to the amount of carbohydrate that is directly absorbed by the body and contributes calories. To calculate net carbs, subtract the amount of fibre and other nondigestible carbs, such as sugar alcohols, from the total amount of carbs. On a keto diet, you need to monitor your net carb intake and keep it within your personalised limit.
Factors Affecting Your Keto Carb Limit
It's important to note that the keto carb limit can vary from person to person. Here are some factors that can influence the number of carbs you can eat while staying in ketosis:
- Body Composition: The amount of body fat and resting metabolic rate can impact ketosis. Individuals with lower body fat percentages may be able to tolerate more carbs while staying in ketosis.
- Activity Level: Active individuals who engage in regular exercise or have physically demanding jobs may be able to consume more carbs compared to those who are sedentary.
- Individual Variation: Each person's body is unique, and there can be variations in how efficiently the body utilises carbs and transitions into ketosis.
Tips for Staying Within Your Keto Carb Limit
- Understand Carbohydrate Sources: Become familiar with the carb content of different foods. Wheat-based products, fruits, starchy vegetables, and beans are high in carbs and should be limited. Opt for non-starchy vegetables, nuts, and seeds instead.
- Read Food Labels: Check the nutrition labels on packaged foods to determine their carb content. Pay attention to the serving size and calculate the net carbs to make informed choices.
- Prioritise Whole, Unprocessed Foods: Choose whole, unprocessed foods that provide additional nutrients, such as vitamins and minerals. This will ensure you're getting adequate nutrition while managing your carb intake.
- Gradual Transition: Instead of making abrupt changes, ease into the keto diet gradually. Start by reducing your carb intake slowly or eliminating one high-carb food at a time.
- Monitor Your Health: Regularly check your health parameters, especially if you're following a keto diet. Consult a healthcare professional to monitor the effects of the diet on your heart, blood sugar levels, and overall well-being.
- Consult a Dietitian: Working with a registered dietitian can be beneficial. They can help you create a personalised meal plan that takes into account your specific health needs and goals while ensuring you're getting adequate nutrition.
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Potential risks of a keto diet
A ketogenic diet is a low-carb, high-fat, and moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis. While the keto diet is linked to weight loss and other health benefits in the short term, it may lead to several health issues over time. Here are some potential risks of a keto diet:
- Nutrient deficiency: The keto diet restricts several food groups, including fruits, whole grains, and legumes, which are excellent sources of essential vitamins and minerals. This may lead to deficiencies in vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus.
- Liver problems: The liver plays a crucial role in metabolizing fat. With the high-fat content of the keto diet, the liver may be overworked, and any existing liver conditions could be exacerbated.
- Kidney problems: The kidneys help metabolize protein, and the high protein content of the keto diet may overload them. Additionally, the high intake of animal foods can cause the blood and urine to become more acidic, leading to an increased risk of kidney stones.
- Constipation and digestive issues: The keto diet restricts carbohydrates, making it challenging to meet daily fiber needs. This can lead to digestive discomfort and constipation.
- Fuzzy thinking and mood swings: The brain functions best when it has an adequate supply of glucose, derived from healthy carbohydrates. The low-carb nature of the keto diet may cause confusion and irritability.
- Bone health: Several studies in animals have linked the keto diet to decreased bone strength and bone mineral density loss.
- Increased risk of chronic diseases and early death: Some evidence suggests that high-fat, low-carb diets focusing on animal foods may lead to adverse health outcomes. A long-term study linked animal-based low-carb diets to higher death rates from heart disease, cancer, and all causes.
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Frequently asked questions
On a keto diet, it is recommended to consume only 20-50 grams of carbs per day. This carb range usually applies to someone on a 2,000-calorie-per-day diet, although it works for most individuals wanting to get into ketosis.
Exceeding the recommended carb intake on a keto diet can lead to a drop in ketone levels and potentially kick you out of ketosis. The threshold for staying in ketosis varies from person to person and can be influenced by factors such as physical activity, stress levels, and sleep.
Some people following a keto diet may experience what is commonly known as the "keto flu," which includes symptoms such as difficulty focusing, decreased energy levels, increased thirst, and fruity-scented breath. These symptoms are usually temporary and can be mitigated by staying hydrated and replenishing electrolytes.
Recommended foods on a keto diet include meat, poultry, fish, eggs, non-starchy vegetables, healthy fats like olive oil and avocados, and low-carb dairy products. Foods to be avoided include starchy vegetables, fruits with high sugar content, grains, sugar, and highly processed foods.