Keto Diet: Counting Carbs And Calories

The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that aims to put the body into 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 carbs per day, with some sources suggesting an upper limit of 100 grams per day. Net carbs refer to the amount of carbohydrates that are absorbed into the body, excluding fibre and sugar alcohols. While on the keto diet, it is important to eat high-fat foods and avoid foods such as bread, beans, legumes, starchy vegetables, and fruits with high sugar content.

How to calculate net carbs

To calculate net carbs, you need to subtract indigestible carbs from the total number of carbs. This is because net carbs refer to the number of carbs that your body can actually digest and absorb.

The two main types of indigestible carbs are dietary fibre and sugar alcohols. Dietary fibre is a complex carb that your body cannot digest. It passes straight into your colon and then out of your body without being broken down into individual sugar units or absorbed into your bloodstream. Sugar alcohols, meanwhile, are only partially absorbed into your body and have a minimal effect on blood sugar and insulin levels.

To calculate net carbs in whole foods, you can simply subtract the fibre content from the total carbs. For example, if a food contains 20 grams of total carbs and 10 grams of fibre, it has 10 grams of net carbs.

Calculating net carbs in processed foods is a little more complicated. You need to subtract half of the sugar alcohol content from the total carbs listed on the nutrition label. Erythritol is an exception to this rule. If it is the only sugar alcohol listed in the ingredients, you can subtract its total value from the total carbs.

Total Carbs (g) – Fibre (g) – Erythritol (g) – Allulose (g) = Net Carbs

If the sugar alcohol listed in the ingredients is not erythritol, divide its value in half and subtract that number from the total carbs:

Total Carbs – Fibre – (Other Sugar Alcohols ÷ 2) = Net Carbs

Foods to eat on keto

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The diet restricts carbohydrates to 20-50 grams per day, putting the body into a metabolic state called ketosis, where it burns fat for fuel instead of carbs. While the keto diet can be challenging due to its restrictive nature, there are still many nutritious foods that can be enjoyed. Here are some foods that can be included in a keto diet:

Animal Proteins

Most animal proteins are low in carbs and appropriate for the keto diet. Fish and shellfish are excellent choices as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which have been linked to improved insulin sensitivity and brain health. Meat and poultry are considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Eggs are another healthy protein source for keto, with less than 1 gram of carbs and about 6 grams of protein per large egg.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are great options on the keto diet. Most types of cheese are very low in carbs and high in fat, making them a good fit. Plain Greek yogurt and cottage cheese are high in protein and calcium, and they help decrease appetite and promote feelings of fullness. Cream and half-and-half are also keto-friendly, but they should be consumed in moderation due to their high saturated fat content. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also suitable dairy alternatives.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are especially packed with vitamin K and iron. Other keto-friendly veggies include salad greens, cooking greens, herbs, summer squashes, peppers, and avocados.

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, and other chronic diseases. Berries, particularly raspberries and strawberries, are also keto-friendly due to their low carb and high fiber content. Dark chocolate and cocoa powder are delicious sources of antioxidants and can be enjoyed in moderation on the keto diet. Olive oil, coconut oil, avocado oil, butter, and ghee are excellent choices for healthy fats and oils.

Beverages

Unsweetened coffee and tea are carb-free and suitable for the keto diet. They have been shown to reduce the risk of diabetes and improve alertness and mood. Unsweetened sparkling water is another great keto-friendly alternative to soda.

Foods to avoid on keto

A keto diet is a high-fat, very low-carbohydrate diet that puts the body into a metabolic state called ketosis. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day.

Grains

Grains are filled with carbohydrates, which can hinder ketosis. It is best to avoid grains altogether, especially wheat, oats, rice, quinoa, millet, rye, corn, buckwheat, and barley. This includes foods made with these grains, such as bread, pasta, pizza crusts, cookies, and crackers.

Beans and Legumes

Beans and legumes are typically high in protein and other vital nutrients, but they are also high in carbs. Some examples of beans and legumes to avoid are black beans, pinto beans, garbanzo beans (chickpeas), kidney beans, and red beans.

Dairy Products

While dairy is generally a low-carb food group, it still contains carbs, so it should be consumed in moderation. Dairy products to avoid or limit include low-fat milk, shredded cheese, fat-free butter alternatives, low-fat whipped cream, low-fat cream cheese, and ice cream.

Fruits

Fruits contain natural sugars and carbs. Fruits to avoid on a keto diet include apples, bananas, grapefruit, grapes, honeydew melon, oranges, pineapple, watermelon, fruit juices, dried fruit, smoothies, papaya, mangoes, and tangerines.

Starchy Vegetables

Starchy, carbohydrate-rich vegetables that grow underground, such as potatoes, sweet potatoes, corn, cherry tomatoes, parsnips, and carrots, are high in carbs and should be avoided.

Sugars

Sugars are a no-go on a ketogenic diet. Avoid foods with added sugars and sweeteners, such as cane sugar, honey, high-fructose corn syrup, agave nectar, maple syrup, and artificial sweeteners.

Nuts

While most nuts are acceptable on a keto diet, some types have a higher carb content. Nuts to avoid or limit include cashews, peanuts, pistachios, and chestnuts.

Meat and Fish

When possible, choose organic, grass-fed animal meats and seafood. Avoid processed meats with added nitrates and additives, such as hot dogs, packaged sausages, canned meat, beef jerky, bacon, and salami.

Oils

Not all oils are created equal. Avoid processed and inflammatory oils, including sunflower oil, safflower oil, soybean oil, peanut oil, corn oil, grapeseed oil, and sesame oil.

Drinks

It is important to limit alcoholic and sugary drinks. Avoid beer, sweet wines, cocktails with mixers, fruit and vegetable juices, soda, and sweetened milk-based drinks.

Baked Goods

Even gluten-free baked goods can be high in carbohydrates and low in fiber.

Remember, the key to a successful keto diet is limiting your carb intake and getting most of your calories from fat. It is also important to consult with a healthcare professional or dietitian before starting any new diet.

The benefits of keto

The 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. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy without circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again.

The keto diet has been used in clinical settings to reduce seizures in children with epilepsy. It is also being studied for its potential benefits in other neurological conditions, cancer, diabetes, PCOS (polycystic ovary syndrome), obesity, high cholesterol, and cardiovascular disease. People also eat keto to lose weight.

Weight Loss

The keto diet is a very effective way to lose weight. Studies show that people on low-carb diets lose more weight, faster, than those on low-fat diets — even when the latter are actively restricting calories. This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two.

Improved Health

The keto diet can also improve your health in the following ways:

• Reduced blood sugar and insulin levels: The keto diet can be particularly helpful for people with diabetes and insulin resistance, which affect millions of people worldwide. Studies prove that cutting carbs lowers both blood sugar and insulin levels drastically.
• Lower blood pressure: Cutting carbs leads to a significant reduction in blood pressure, which should reduce your risk of heart disease and kidney failure.
• Effective against metabolic syndrome: Metabolic syndrome is a collection of symptoms, including elevated blood pressure, fasting blood sugar levels, and low "good" HDL cholesterol levels. A low-carb diet is incredibly effective in treating all five of these symptoms.
• Improved 'bad' LDL cholesterol levels: When you eat a low-carb diet, the size of your "bad" LDL particles increases, which reduces their harmful effects. Cutting carbs may also reduce the number of total LDL particles in your bloodstream.
• Therapeutic for several brain disorders: The keto diet has been used for decades to treat epilepsy in children who don't respond to drug treatment. Very low-carb and ketogenic diets are now being studied for other brain conditions as well, including Alzheimer's and Parkinson's disease.

The drawbacks of keto

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. While it has been used to manage epilepsy and is popular for weight loss, there are several drawbacks to the keto diet.

Firstly, it is a highly restrictive diet that can be challenging to follow long-term. It cuts out many nutritious foods, including whole grains, beans, fruits, and vegetables, which can lead to nutrient deficiencies and constipation. This restriction can also make it difficult to eat out or socialise, impacting an individual's relationship with food and others.

Secondly, the keto diet can cause various side effects, including gastrointestinal issues such as constipation, diarrhea, nausea, and vomiting. Diarrhea is particularly common, possibly due to the body's difficulty in absorbing the high-fat content of keto foods. The diet can also lead to dehydration, as the initial weight loss is often water loss rather than fat loss.

Thirdly, the keto diet may increase the risk of certain health issues. For example, it can raise LDL ("bad") cholesterol levels, especially if the diet includes a lot of saturated fat. The high consumption of animal proteins on the keto diet may also increase the risk of kidney stones and hasten kidney disease.

Additionally, the keto diet may not be suitable for everyone. It is not recommended for individuals with certain conditions, such as eating disorders, liver or kidney problems, or a history of kidney stones. It is also unsafe for women who are pregnant or trying to conceive, as low-carb diets are linked to a higher risk of neural tube defects in babies.

Finally, the keto diet may not be a sustainable solution for weight loss. While it can lead to short-term weight loss, individuals often regain the weight when they return to their regular eating patterns. This is partly because the keto diet is challenging to maintain and partly because it may cause muscle loss rather than fat loss.

In conclusion, while the keto diet may offer some benefits, it is important to consider these drawbacks and potential risks before starting this highly restrictive and challenging diet regimen.

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