Keto For Men: Understanding Carb Intake For Weight Loss

The ketogenic (keto) diet is a high-fat, moderate-protein, and low-carb eating plan. The keto diet originated as a therapeutic diet used to control seizures in people with epilepsy. Today, it has become a trendy way to lose weight. The keto diet limits carbohydrates and replaces them with fats, putting the body into a state of ketosis. To stay in ketosis, a person should consume up to 50 grams of carbs per day, though some sources suggest 35 grams of total carbs and 25 grams of net carbs. The keto diet is restrictive, eliminating most fruit, dairy, whole grains, and legumes, and can have unpleasant side effects such as constipation and headaches.

How many carbs can be consumed and still be in ketosis?

The keto diet is a high-fat, low-carbohydrate diet that puts the body into a state of ketosis. Ketosis is when the body burns fat instead of carbohydrates for energy, causing glucose levels to drop and the body to produce ketones. To stay in ketosis, most people need to consume between 20 to 50 grams of carbohydrates per day. However, the amount of carbs a person can consume and still be in ketosis varies depending on individual factors such as physical activity levels, stress levels, and sleep.

For those new to the keto diet, it is recommended to start with an upper limit of 50 grams of carbs per day. This approach is more manageable and can help reduce the unpleasant symptoms of the "keto flu," which is expected in the first few days of carb restriction. The keto flu can include symptoms such as lightheadedness, fatigue, headaches, and leg cramps.

To find your personal keto carb limit, you can experiment with eating extra carbs and checking your ketone levels. You can do this by using a blood ketone meter or ketone test strips. Start with 20 grams of carbs per day and then slowly increase your carb intake by 5 grams, checking your ketone levels each time. The sweet spot for weight loss is generally considered to be between 1.5 to 3.0 mmol/L of ketones in the blood.

It is important to note that not all carbs are created equal. When following the keto diet, it is best to choose foods with the fewest carbs per serving, such as vegetables that grow above the ground and fruits that are not very sweet. Bread, traditional sweeteners, and other baked goods should be avoided as they are high in carbohydrates.

In addition to limiting carbs, it is also important to consume moderate amounts of protein on the keto diet. Excess protein can increase insulin levels and prevent ketosis. For most people, 20-30% of their calories should come from protein.

Overall, finding your personal keto carb limit may take some time and experimentation. It is important to be patient and listen to your body. If you are experiencing unpleasant side effects or having difficulty sustaining the keto diet, it is best to consult with a healthcare professional or dietitian for guidance.

What foods can be eaten to stay in ketosis?

To stay in ketosis, it's important to eat foods that are low in carbohydrates and high in fats. Here are some food groups that fit the bill:

Animal Proteins

Fish and shellfish are keto-friendly options 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 lower insulin levels and increased insulin sensitivity. Meat and poultry are also considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Eggs are another excellent source of protein and are very low in carbs.

Dairy and Dairy Alternatives

Cheese is a great option on the keto diet as it is low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also suitable, as they are high in protein and can be eaten in moderation. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly options.

Green Leafy Vegetables

Dark leafy greens like spinach, kale, and collard greens are excellent choices as they are extremely low in carbs and packed with vitamins, minerals, and antioxidants. Other keto-friendly vegetables include zucchini, avocado, olives, broccoli, cauliflower, green beans, bell peppers, and tomatoes.

Nuts, Seeds, and Healthy Oils

Nuts and seeds are healthy, high in fat, and low in carbs. Olive oil, butter, and ghee are also good choices for healthy fats.

Berries

Berries, especially raspberries and strawberries, are low in carbs and high in fiber, making them a suitable option for a sweet treat on the keto diet.

Unsweetened Coffee and Tea

Coffee and tea are carb-free and can help increase your metabolism and improve alertness and mood. They have also been linked to a reduced risk of diabetes.

Dark Chocolate and Cocoa Powder

Dark chocolate with a high percentage of cocoa solids (70% or more) can be enjoyed in moderation on the keto diet. Cocoa is also considered a "superfood" due to its rich antioxidant content.

How to calculate net carbs

Net carbs are the total amount of digestible carbohydrates in a food product or meal. They refer to the carbs that are absorbed by your body and broken down into simple sugars (glucose) for energy. Net carbs are also referred to as digestible or impact carbs.

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

To calculate net carbs in processed foods, subtract half of the sugar alcohol content from the total number of carbs, in addition to the fibre content. Sugar alcohols are usually listed under the Total Carbohydrate section on nutrition labels.

Exceptions

Erythritol is a type of sugar alcohol that can be completely subtracted from the total carbs, as it is not digested by the body. Allulose is another rare sugar that can be excluded from the total carbs, as it has a low glycemic index and is not fully metabolised.

Calculating net carbs can be useful for people trying to lose weight or manage their health. It can also be beneficial for people with diabetes, as it helps them determine the amount of insulin they need.

Limitations

The concept of net carbs is controversial and not recognised by many scientists and healthcare professionals. The Food and Drug Administration (FDA) does not recognise the term and recommends using total carbohydrates listed on nutrition labels instead.

How to determine if you're in ketosis

To determine if you're in ketosis, look out for the following signs:

Fatigue and weakness

You may experience increased tiredness and weakness as your body switches from burning carbohydrates to burning fat for energy. Carbohydrates provide a quicker burst of energy for the body, so this switch can be one of the biggest issues for new dieters. Well-known side effects include weakness and fatigue, which often cause people to quit the diet before they get into full ketosis.

Flu-like symptoms

Some people experience what is known as the "keto flu" when their body first enters ketosis. This can include nausea, fatigue, dizziness, and constipation. However, some people also report feelings of well-being and mild euphoria.

Bad breath

Bad breath is among the most common side effects of ketosis. This is because ketones, including acetone, leave the body through the breath and give off a fruity or sweet odour.

Digestive issues

Making any dietary changes can raise the risk of stomach upset and other digestive complaints. This is also true when switching to a ketogenic diet, with constipation being a common side effect in the beginning.

Appetite suppression

Many people report decreased hunger while following a keto diet. The ketones themselves may also affect your brain, helping to reduce appetite.

Increased ketones

Having ketones in the blood is the most definitive sign that someone is in ketosis. Doctors may also use urine and breath tests to check for ketone levels, but these are less reliable than blood samples. A special home testing kit allows people to measure their own blood ketone levels.

Weight loss

The keto diet may help promote weight loss in several ways, including boosting metabolism and reducing appetite. However, in the first few days, any weight loss is typically just a reduction in water weight. True fat loss may not occur for several weeks.

Changes in focus and energy

People often report brain fog, tiredness, and feeling sick when starting a very low-carb diet. However, long-term keto dieters often report increased focus and energy as their body adapts to burning fat for fuel instead of carbohydrates.

How to test your carb limit

The ketogenic (keto) diet is a high-fat, moderate-protein, and low-carb diet that puts the body into a state of ketosis. To stay in ketosis, a person should consume up to 50 grams of carbs per day. However, the amount of carbs one can consume and still be in ketosis varies from person to person. Some people can easily get into ketosis with 50 grams of carbs, while others need to stay under 35 grams or even 20 grams.

• Start with a baseline: Begin by restricting your carb intake to 20 grams of net carbs or total carbs per day for at least three months. Net carbs are calculated by subtracting fibre and sugar alcohols from the total carb count.
• Monitor your ketone levels: Use a blood-ketone testing meter to regularly test your blood and monitor your ketone levels. You are in nutritional ketosis when your ketone levels reach 0.5 mmol/L.
• Gradually increase your carb intake: After maintaining ketosis for three months, you can start testing your carb edge. Increase your daily net carbs by 5 grams and stay at this level for at least three days, testing your ketone and glucose levels to ensure you remain in ketosis.
• Adjust as needed: If you remain in ketosis, continue increasing your net carbs by 5 grams every three days until you reach your personal carb limit, or "carb edge." If you get kicked out of ketosis, immediately reduce your carb intake to the previous level and maintain that level for a few days before trying to increase again.
• Consider other factors: Your carb limit can be influenced by various factors such as emotional stress levels, coffee consumption, exercise, and sleep. Monitor these factors and make adjustments as needed to ensure they are working in your favour.
• Track your results: With so many variables at play, it's helpful to track your data using an app or journal. This will allow you to analyse your results and make informed decisions about your carb intake and lifestyle choices.
• Consult a healthcare professional: Before starting any new diet, it's always a good idea to consult a healthcare professional or dietitian. They can provide guidance and help you determine if the keto diet is right for you.

Remember, the keto diet can be challenging due to its restrictive nature, and it may not be suitable for everyone. It's important to be patient and persistent when testing your carb limit, as it may take some time to find the right balance for your body.

Frequently asked questions