Staying Under Carb Limit: Mastering The Keto Diet

The ketogenic diet, commonly known as the keto diet, is a popular low-carb, high-fat diet that has been used for decades to help with weight loss and manage certain health conditions. To stay in ketosis, a person needs to consume up to 50 grams of carbohydrates per day, though some sources suggest that 20 grams is the most effective amount for achieving weight loss. The keto diet is restrictive, and it is important to consult a doctor before starting it.

How to calculate net carbs

To calculate net carbs, you need to subtract the amount of fibre and, in some cases, sugar alcohols from the total number of carbohydrates in a food product.

Net carbs are the total amount of digestible carbohydrates in a food product or meal. They are the carbs that your body digests and absorbs, and are also referred to as digestible carbs. The body can break down and absorb net carbs into glucose for energy.

Total carbs include all the different types of carbs in a food or meal, including starches, dietary fibre, and sugars. The body cannot fully digest some types of complex carbs, such as fibre. So, to calculate net carbs, you need to subtract the amount of fibre from the total number of carbs. This is because fibre passes through the colon unchanged and has no effect on blood sugar or insulin levels.

In the case of processed foods, you should also subtract half the sugar alcohol content from the total number of carbs. Sugar alcohols are only partially absorbed by the small intestine and have a lower effect on blood sugar and insulin levels. Erythritol is an exception to this rule, and its total value can be subtracted from the total carbs.

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

If you are on a keto diet, it is important to track your net carbs to stay in ketosis. The recommended daily net carb intake for keto is between 20 and 50 grams.

What foods are keto-friendly?

A keto-friendly diet typically includes foods that are full-fat, low in carbohydrates, and with a moderate amount of protein. Here is a list of keto-friendly foods:

Meat and Poultry

Beef, pork, lamb, chicken, and turkey are excellent sources of protein and healthy fats. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals such as potassium, selenium, and zinc.

Fish and Shellfish

Salmon, sardines, mackerel, and tuna are fatty fish that are rich in B vitamins, potassium, and selenium. They are also high in omega-3 fatty acids, which have been linked to improved brain health and a reduced risk of disease.

Eggs

Eggs are a staple on the keto diet as they are high in protein and contain less than 1 gram of carbohydrates per large egg. They also promote feelings of fullness and contain antioxidants that protect eye health.

Dairy

Cheese, plain Greek yogurt, and cottage cheese are keto-friendly options. Most types of cheese are very low in carbohydrates and high in fat, making them a great fit for the keto diet. Plain Greek yogurt and cottage cheese are high in protein and can help reduce appetite and promote feelings of fullness.

Plant-Based Fats

Avocados, olives, and coconut oil are plant-based fats that are high in healthy monounsaturated and omega-3 fatty acids. They are also low in net carbs.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbohydrates. They are also high in fiber, which can help increase feelings of fullness and naturally lower calorie intake. Examples include almonds, Brazil nuts, macadamia nuts, and walnuts.

Non-Starchy Vegetables

Green leafy vegetables such as spinach, kale, and collard greens are extremely low in carbohydrates and rich in vitamins, minerals, and antioxidants. Other keto-friendly vegetables include broccoli, cauliflower, bell peppers, zucchini, and cabbage.

Berries

Berries, especially raspberries, blackberries, and strawberries, are low in carbohydrates and high in fiber and antioxidants.

Beverages

Unsweetened coffee and tea are carb-free drinks that can be enjoyed on the keto diet. They may also provide health benefits, such as a reduced risk of diabetes and improved alertness and mood. Unsweetened sparkling water is another keto-friendly beverage option.

Dark Chocolate and Cocoa Powder

Dark chocolate (70% cocoa or higher) and cocoa powder are delicious sources of antioxidants and may offer heart health benefits. However, they should be consumed in moderation.

What foods should be avoided?

To stay in ketosis, the body needs to be restricted to up to 50 grams of carbohydrates per day. This means that a keto diet involves avoiding or limiting the following food groups:

Refined Carbohydrates

White bread, pasta, rice, pastries, tortillas, and other refined carbs are all high in carbohydrates and could prevent a ketogenic state. These foods are fine to eat in moderation if you’re not on a keto diet, but those looking to maintain ketosis will need to limit them.

Alcoholic Drinks

Beer, liqueurs, and mixed drinks are high in carbohydrates and low in nutrients, making them unsuitable for a keto diet. Lower-carb drinks such as dry red or white wine, plain spirits, or hard liquor are better options, providing around 5 grams of carbohydrates or less per serving.

Sweetened Condiments

Ketchup, barbecue sauce, and sweet chilli sauce are examples of condiments that are high in sugar and low in nutrients and fibre. While not as high in carbohydrates as other foods on this list, it is easy to consume a lot of them, so only small portions should be consumed.

Glazed or Honey-Baked Ham

The sugar content of honey-baked ham can prevent ketosis. Instead, opt for regular deli ham, which has less than 1 gram of carbohydrates per slice.

Light or Low-Fat Margarine

Light or low-fat margarine is often used in weight-loss diets, but it is low in fat, which is the main source of fuel on a keto diet. Instead, opt for unsalted butter or regular margarine.

Dried Fruit or Trail Mix

When fruit is dried, its sugar is concentrated, so even a small serving can contain a high level of carbohydrates. Fresh berries are a better option, with less than 4 grams of carbohydrates per 1/4 cup.

Low-Fat Diet Foods

Foods marketed as low-fat are often higher in sugar to compensate for the lack of fat. Common reduced-fat foods that are high in added sugars include low-fat yoghurt, mayonnaise, salad dressings, peanut butter, and milk.

Starchy Vegetables

White and sweet potatoes, peas, and corn are nutritious but too high in carbohydrates for a keto diet. Beets and carrots have slightly fewer carbohydrates per serving, so they may be included in small amounts.

Sweetened Yogurt or Dairy

Flavoured or sweetened yoghurt and cottage cheese will add to your carbohydrate count. Aim for plain, full-fat yoghurt or cottage cheese, such as Greek yoghurt or Icelandic skyr. Unsweetened coconut milk-based yoghurts are also a good option, as they have more fat and fewer carbohydrates.

Certain Fresh Fruits

Fruits such as mangoes, bananas, and grapes are naturally high in carbohydrates. While they are nutritious, they could prevent ketosis, so they should be used sparingly.

Beans and Other Legumes

Legumes such as beans, lentils, and chickpeas are challenging to incorporate into a keto diet due to their carbohydrate content. Green beans and black soybeans are the lowest in carbohydrates and can be included in small amounts.

Quinoa and Other Grains

Grains such as quinoa and millet are too high in carbohydrates to be a staple in a keto diet. If you want to include quinoa, use it as a garnish rather than a central part of your meal.

Sugary Foods

Candy, cakes, ice cream, pastries, and soda are all high in sugar and should be avoided on a keto diet.

Starchy Foods

Starchy foods such as bread, pasta, rice, potatoes, and oats are high in carbohydrates and should be avoided.

Alcohol

Beer, wine, and high-carb alcoholic beverages are high in carbohydrates and should be avoided. Dry wines and plain spirits are lower-carb options.

Fruits

Apples, bananas, oranges, and other high-carb fruits should be avoided or limited on a keto diet.

Beans and Legumes

Lentils, chickpeas, and other legumes are high in carbohydrates and should be limited or avoided.

Alcoholic Drinks

Alcoholic drinks, in general, are high in carbohydrates and should be limited or avoided.

Non-Keto-Friendly Vegetables

Some vegetables, such as peas and corn, are higher in carbohydrates and should be limited or avoided.

Non-Keto-Friendly Fruits

Fruits such as mangoes, bananas, and grapes are high in carbohydrates and should be limited or avoided.

How to stay in ketosis

The ketogenic (keto) diet is a low-carb, high-fat diet that puts the body into a metabolic state called ketosis. In this state, the body uses stored fat as its primary energy source instead of carbohydrates. To stay in ketosis, a person must consume a maximum of 50 grams of carbohydrates per day, with some people requiring as low as 20 grams to stay in ketosis.

Tracking Your Carb Intake

To stay in ketosis, it is crucial to accurately track your carb intake. Tools like MyFitnessPal and Carb Manager can help you monitor your carb and macronutrient intake to ensure you stay within your limits.

Planning Your Meals

Pre-planning your meals is essential for staying in ketosis. By planning ahead, you can ensure that you stick to your daily carb and calorie limits. It is also important to measure portions accurately using a food scale or measuring cups.

Knowing What to Eat and What to Avoid

Knowing which foods to eat and which to avoid is critical for staying in ketosis. Here are some guidelines:

• Eat: Meat, poultry, fish, eggs, low-carb non-starchy vegetables, healthy fats like avocado, olive oil, and fatty fish, and small servings of berries.
• Avoid: Sugary foods, starchy foods like bread, pasta, rice, potatoes, and oats, beans, legumes, most fruits, and alcohol.

Other Tips

• Stay hydrated: Drinking plenty of water can help reduce keto flu symptoms and support your overall health.
• Choose high-quality fats: Opt for healthy fats like avocado, olive oil, and fatty fish instead of processed or unhealthy fats.
• Don't be afraid of eating fat: It is important to include enough fat in your diet to stay satiated and meet your energy needs.
• Get enough protein: While keto is primarily a high-fat diet, protein is crucial for satiety and muscle preservation. Include enough protein from sources like lean meats, fish, and eggs.
• Be mindful of your activity level: If you are highly active, you may need to consume more carbs to support your energy needs.
• Consider your weight goals: If weight loss is your goal, you may need to follow a stricter carb limit, typically under 20 grams of net carbs per day.

Potential health risks

The ketogenic diet is a popular low-carb, high-fat diet that has been used for decades to help with weight loss and manage certain health conditions. However, it is not without its risks. Here are some potential health risks associated with the keto diet:

• Kidney Stones: The high fat and protein intake associated with the keto diet can increase the risk of kidney stones.
• Nutrient Deficiencies: The keto diet may lack essential vitamins and minerals, especially if individuals do not supplement or consume nutrient-rich foods. This can lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.
• Liver Problems: The high-fat content of the keto diet could overload the liver and worsen existing liver conditions.
• Kidney Problems: The keto diet may overload the kidneys, which are responsible for metabolizing protein. This is especially concerning for those with chronic kidney disease.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.
• Fuzzy Thinking and Mood Swings: Low-carb diets may cause confusion and irritability as the brain functions best when using sugar from healthy carbohydrates as an energy source.
• Low Blood Pressure: The keto diet could lead to a drop in blood pressure.
• Heart Disease: The keto diet is associated with an increase in "bad" LDL cholesterol, which is a risk factor for heart disease.
• Social Isolation and Disordered Eating: Strict diets like keto could lead to social isolation and disordered eating patterns.
• Pregnancy Complications: Low-carbohydrate diets followed before or during pregnancy are associated with an increased risk of birth defects and gestational diabetes, respectively.
• Other Health Conditions: The keto diet may also be unsafe for individuals with conditions involving the pancreas, thyroid, or gallbladder.
• Short-Term Side Effects: Individuals new to the keto diet may experience the "keto flu," which includes symptoms like an upset stomach, dizziness, decreased energy, and mood swings.

Frequently asked questions