Keto Induction: Carb Counting For Beginners

The ketogenic diet is a low-carb, high-fat diet that has been used for centuries to treat specific medical conditions. The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day, and can be as low as 20 grams a day. The Atkins diet, known as Induction, is designed to jumpstart weight loss and transform your body into a fat-burning machine. During Induction, the body switches its main fuel source from carbs to fat through a metabolic shift known as ketogenesis. To stay in ketosis, a person requires up to 50 grams of carbs per day.

Foods to eat on the keto diet

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It involves limiting your total carbohydrate intake to less than 50 grams per day to reach and maintain ketosis, a metabolic state in which your body burns fat for fuel instead of carbs. Here are some foods to eat on the keto diet:

• Seafood: Salmon, sardines, and trout are excellent sources of omega-3 fats and protein, with zero carbs.
• Meat and Poultry: Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals.
• Eggs: Whole eggs are best as the yolks contain important vitamins and minerals, and eggs are also high in protein and healthy fats.
• Dairy Products: Choose full-fat, unsweetened dairy like cheese, Greek yogurt, cottage cheese, and ricotta cheese.
• Non-Starchy Vegetables: Broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, artichokes, asparagus, mushrooms, and collard greens are good options.
• Nuts and Seeds: Try chia seeds, pecans, hemp seeds, and macadamia nuts, but remember to keep portion sizes small.
• Berries: Blackberries, raspberries, and strawberries are lower in carbs and high in fiber.
• Fats and Oils: Olive oil, avocado oil, butter, and coconut oil are good choices.
• Beverages: Water, unsweetened coffee, and tea are best. Avoid sugary drinks and fruit juice.

Foods to avoid on the keto diet

The keto diet is a low-carb, high-fat diet that is designed to help the body burn fat for fuel instead of carbohydrates. The diet is known to be restrictive, and there are several food groups that should be avoided to stay in ketosis. Here are some foods to avoid on the keto diet:

• Grains and Starches: Wheat, rice, corn, and oats are high in carbohydrates and can impede the body's ability to enter ketosis.
• Sugary Foods and Sweets: Candies, pastries, and sugary drinks can cause a quick rise in insulin levels, hindering fat burning and promoting fat storage.
• High-Carb Fruits: Fruits like bananas, grapes, and mangoes contain significant amounts of sugar and are not recommended. Instead, opt for berries or avocados.
• Starchy Vegetables: Potatoes, yams, and corn are starchy vegetables that are high in carbohydrates and should be limited.
• Legumes and Beans: Lentils, chickpeas, and black beans contain carbohydrates and can cause fluctuations in blood sugar levels.
• Processed Foods: Chips, pre-packaged snacks, and convenience meals often contain hidden carbs and sugars.
• Alcohol and Cocktails: Alcohol can delay or halt ketosis, and cocktails mixed with sugary syrups or sodas are high in carbs.
• High-Carb Sauces and Condiments: Ketchup, BBQ sauce, and sweet dressings often contain added sugars and starches.
• Trans Fats and Hydrogenated Oils: Partially hydrogenated oils, such as margarine, can have negative effects on heart health and contribute to inflammation.
• Low-Fat and Diet Products: These products often contain added sugars and artificial sweeteners, which can increase carbohydrate intake.

How to calculate net carbs

To calculate net carbs, you need to subtract the amount of fibre from the total number of carbs. If the food is processed, you should also subtract half of the sugar alcohol content. This information is available on food labels.

For example, if a food has 10 grams of total carbs, 3 grams of fibre, and 1 gram of sugar alcohol, the net carbs would be 6.5 grams (10 grams – 3 grams – 0.5 grams).

It's important to note that net carbs are different from "impact carbs" or "net impact carbs", which are unregulated terms invented by food manufacturers to make their products seem more appealing.

How to calculate net carbs in processed foods

To calculate the net carbs in a processed food product, you need to look at the nutrition label.

The basic formula for calculating net carbs is:

> Net Carbs = Total Carbs - Fibre - Sugar Alcohols & Allulose

This is because the body cannot fully digest fibre and sugar alcohols, so they are subtracted from the total carb count.

However, there are some exceptions to this rule. For example, erythritol is a type of sugar alcohol that the body cannot digest at all, so its total amount can be subtracted from the total carb count.

Additionally, the law allows manufacturers to round off if a product has fewer than 0.5 grams of any carbohydrate, which will show up as zero on the nutrition label. So, it's important to also check the ingredients list, where these fractional carbs must be listed if they are added to a product.

How to calculate net carbs in processed foods, part two

To calculate net carbs in processed foods, it is important to consider the number of "net carbs" in foods. Net carbs are all the carbs in a serving of food, including the type the body cannot completely digest and turn into glucose for energy. The body is able to absorb net carbs, also called digestible carbs.

To calculate the number of net carbs in a serving, subtract the fibre content from the number of total carbs. If the food is processed, also subtract half the sugar alcohol content.

For example, if a processed food has 10 grams of total carbs, 3 grams of fibre, and 2 grams of sugar alcohol, the net carbs are 10 - (3 + 2/2) = 7 grams.

The amount of fibre is included in the number of total carbs, but not in the number of net carbs. Fibre is a type of carbohydrate that the body cannot digest and so cannot turn into glucose for energy.

The body does not digest all sugar alcohols, so they have less effect on blood sugar levels than regular sugar. Some examples of sugar alcohols include hydrogenated starch hydrolysates.

The Atkins diet, a well-known low-carb diet, recommends limiting net carbs to 20-25 grams a day to achieve ketosis and jumpstart weight loss.

• Saturated fats (tallow, schmaltz, lard, duck fat, bacon grease, etc.)
• All meats, but beware of processed meats
• Eggs
• Full-fat dairy (heavy cream, butter, and cheese)
• Nuts and seeds (macadamia, walnuts, almonds, pecans, hazelnuts, peanuts)
• Low-carb vegetables (leafy greens, cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, summer squashes)
• Certain fruits in small portions (berries)
• Dark chocolate (90% or higher cocoa solids), cocoa powder, unsweetened coffee and tea, unsweetened vinegars and mustards, herbs, and spices

Frequently asked questions