Staying Keto: Counting Carbs In An Hour

The ketogenic diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. The keto diet typically reduces total carbohydrate intake to less than 50 grams a day, with some people consuming as few as 20 grams a day. The diet is designed to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To stay in ketosis, a person can consume up to 50 grams of carbs per day, with some sources recommending a range of 15-30 grams of net carbs per day. The number of carbs consumed can vary depending on individual factors such as physical activity levels, stress levels, and sleep. While the keto diet has been shown to be effective for weight loss and certain health conditions, it may not be suitable for everyone and can cause side effects such as the keto flu. It is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

How to calculate net carbs

"Net carbs" refers to the carbohydrates that are absorbed and digested by your body. The term “net carbs” is controversial, and organisations like the Food and Drug Administration (FDA) do not recognise it, instead recommending tracking total carbohydrates.

Net carbs are calculated differently for whole and processed foods.

Calculating Net Carbs in Whole Foods

To calculate net carbs in whole foods, simply subtract the fibre content from the total number of carbohydrates. For example, an avocado contains 17.1 grams of total carbs, 13.5 grams of which are fibre. Therefore, the number of net carbs in an avocado is 3.6 grams.

Calculating Net Carbs in Processed Foods

To calculate net carbs in processed foods, it is recommended to subtract half of the sugar alcohol content from the total number of carbohydrates. Erythritol is an exception to this rule, as it is not digested by the body and can be completely subtracted from the total number of carbohydrates.

For example, a maltitol-sweetened Atkins bar contains 23 grams of total carbs, 9 grams of fibre, and 11 grams of sugar alcohols. Half of the sugar alcohols amount to 5.5 grams. Therefore, the net carbs in this product are 8.5 grams (23 grams of total carbs – 9 grams of fibre – 5.5 grams of sugar alcohols = 8.5 grams of net carbs).

Calculating Net Carbs for Diabetes

Calculating net carbs can be especially beneficial for people with diabetes, as it helps them track their intake of dietary fibre and balance their insulin intake with the amount of carbohydrates they consume.

Net Carbs on a Ketogenic Diet

The ketogenic (keto) diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person should consume up to 50 grams of net carbs per day. Net carbs are calculated by subtracting the fibre content from the total number of carbs and, if the food is processed, subtracting half of the sugar alcohol content.

Other Considerations

It is important to note that the methods for calculating net carbs are only estimations, as everyone's digestive system is different. Additionally, nutritional labels can vary and may cause confusion. Consulting a doctor or a dietitian before making significant changes to your diet is always recommended.

Foods to eat on keto

The keto diet is a high-fat, moderate-protein, and very low-carb 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 as the primary energy source instead of glucose from carbohydrates.

Animal Proteins

Fish and shellfish are keto-friendly, being very low in carbs while rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and albacore tuna are also high in omega-3 fats, which are associated with lower insulin levels and increased insulin sensitivity.

Meat and poultry are staple foods on the keto diet, being carb-free and rich in B vitamins and minerals.

Eggs are also an excellent source of protein and are very low in carbs, and they can be used to make several keto-friendly dishes.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, being very low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also good options, being high in protein and calcium.

Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto.

Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Examples include spinach, kale, collard greens, salad greens, and cooking greens.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. They are also good sources of fiber.

Other Non-Starchy Vegetables

Cauliflower, summer squashes (such as yellow squash and zucchini), peppers, and low-carb root veggies (such as jicama and turnips) are low in calories and carbs, yet full of nutrients and antioxidants.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and lower your calorie intake.

Berries are low in carbs and high in fiber, and they are loaded with antioxidants that may reduce inflammation and protect against disease.

Fats and Oils

Olive oil is high in oleic acid, a monounsaturated fat associated with a lower risk of heart disease. Coconut oil and avocado oil are also good choices.

Butter and ghee are good fats to include in the keto diet, with ghee being totally carb-free.

Drinks

Unsweetened coffee and tea are carb-free drinks that can be enjoyed on the keto diet. They also have health benefits, such as reduced risk of diabetes and improved physical performance and alertness.

Unsweetened sparkling water is a good keto-friendly alternative to soda.

Foods to avoid on keto

To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day. However, some people can eat more and still be in ketosis, while others may need to be more restrictive. Most guidelines recommend staying between 15 and 30 grams of net carbohydrates per day, or 5-10% of total calories. Net carbohydrates are calculated by subtracting fibre and sugar alcohols from the total amount of carbohydrates.

Grains

Grains are filled with carbohydrates and should be avoided on a keto diet. This includes wheat, oats, rice, quinoa, millet, rye, corn, buckwheat, and barley. Breads, pasta, pizza crusts, cookies, and crackers made from these grains should also be avoided. Instead, try a cauliflower pizza crust or zucchini noodles as a keto-friendly alternative.

Beans and Legumes

Beans and legumes are typically high in protein and other nutrients, but they are also high in carbohydrates. Some examples of beans to avoid are black beans, pinto beans, garbanzo beans, kidney beans, and red beans. If you're craving beans, try pea-based alternatives or Enoki mushrooms, which have a similar texture to cooked beans.

Dairy Products

While dairy is typically a low-carb food group, it is important to limit your intake to no more than 3-4 ounces per day. Dairy products to avoid on a keto diet include creamed cottage cheese and fat-free or low-fat yogurt. When it comes to cheese, shredded cheese often contains potato starch, so it's best to stick with slices or blocks of cheese.

Fruits

Fruits tend to be high in sugar and carbohydrates, so it's best to avoid them on a keto diet. Fruits to avoid include bananas, mangoes, grapes, watermelon, apples, grapefruit, oranges, pineapple, honeydew melon, papaya, tangerines, and dried fruits. If you're craving something sweet, opt for lower-carb fruits like strawberries, blueberries, raspberries, or blackberries.

Starchy Vegetables

Starchy, carbohydrate-rich vegetables that grow underground, such as potatoes, sweet potatoes, corn, carrots, and parsnips, should be avoided on a keto diet. Instead, focus on incorporating leafy green vegetables like spinach, zucchini, broccoli, and cauliflower into your meals.

Sugars and Sweeteners

Sugars and sweeteners are a no-go on a ketogenic diet. This includes cane sugar, honey, high-fructose corn syrup, agave nectar, maple syrup, raw sugar, coconut sugar, and artificial sweeteners like aspartame and sucralose. If you have a sweet tooth, try using low-carb sweeteners like stevia or monk fruit in your recipes.

Nuts

While most nuts are acceptable on a keto diet, some types have a higher carb content. Nuts to avoid include cashews, peanuts, pistachios, and chestnuts. Stick to nuts like pecans, Brazil nuts, macadamia nuts, and walnuts, which are lower in carbs and packed with healthy fats.

Meat and Fish

When it comes to meat and fish, it's best to choose organic, grass-fed options whenever possible. Processed meats, such as hot dogs, packaged sausages, canned meat, beef jerky, and bacon, should be limited due to their high sodium content.

Oils

Not all oils are created equal when it comes to a keto diet. Avoid processed and inflammatory oils like sunflower oil, soybean oil, peanut oil, and corn oil. Instead, opt for virgin olive oil, coconut oil, avocado oil, and macadamia oil, which are better choices for your body.

Drinks

Drinks can be a significant source of hidden sugars and carbs, so it's important to be mindful of what you're consuming. Beer, wine, cocktails, fruit juices, soda, and sweetened milk-based drinks are all high in carbs and should be avoided. Stick to water, dry wines, club soda, or unsweetened tea and coffee.

How to get into ketosis

To get into ketosis, you need to follow a ketogenic (keto) diet, which involves limiting your carbohydrate intake and replacing those calories with fat. This puts your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates.

The general rule for keto is to consume under 50 grams of net carbs per day. Net carbs are calculated by subtracting the amount of fibre from the total number of carbs. However, some people can stay in ketosis while consuming up to 100 grams of carbs per day. It's important to note that net carbs don't include fibre, which doesn't count towards your carbohydrate limits because it doesn't break down into glucose in your digestive system.

What to Eat and What to Avoid on Keto

On a keto diet, you can eat foods like meat, poultry, fish, eggs, non-starchy vegetables, leafy greens, natural fats like butter and olive oil, and some berries and dark chocolate (at least 70% cocoa).

You should avoid high-carb foods like bread, pasta, rice, potatoes, candy, pastries, donuts, soda, juice, and most fruits.

Tips for Getting into Ketosis

• Start with the upper limit of 50 grams of net carbs per day and gradually reduce your carb intake to avoid the unpleasant symptoms of the "keto flu," which include fatigue, low mood, irritability, and constipation.
• Focus on eating more healthy fats like fatty fish and avocados to decrease your carb cravings and improve your energy levels.
• If you're physically active, you may be able to consume more carbs and still stay in ketosis.
• Manage your stress levels, as high cortisol levels can lead to increased blood sugar and insulin resistance, making it harder to stay in ketosis.
• Monitor your blood sugar and ketone levels to track how your body is responding to the diet.
• Consider intermittent fasting or increasing your physical activity to reach ketosis faster.

Remember to consult with a healthcare professional before starting any new diet, especially if you have a medical condition or take medications.

Potential risks of a keto diet

A ketogenic diet is a low-carb, high-fat diet that can lead to a metabolic state called ketosis, where the body uses fat as its primary energy source instead of glucose from carbohydrates. While this diet has gained popularity, it is not without its risks. Here are some potential dangers of following a keto diet:

• Kidney Problems: The high intake of animal foods and proteins in a keto diet can cause a build-up of acid in the blood, which may overload the kidneys and increase the risk of kidney stones. This can be especially harmful to people with chronic kidney disease (CKD).
• Nutrient Deficiency: Restricting fruits, whole grains, and legumes may lead to deficiencies in vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus. Over time, this can have negative health consequences.
• Digestive Issues: The keto diet's restriction of high-fibre foods can lead to constipation and other digestive issues. It may also negatively impact gut health by reducing beneficial bacteria in the gut, which could affect immunity, mental health, and inflammation.
• Low Blood Sugar: While keto can help manage blood sugar levels in people with diabetes, it may also increase the risk of hypoglycaemic episodes, especially in those with type 1 diabetes. This can lead to dangerous complications if not carefully managed.
• Bone Health: Animal studies suggest that the keto diet may decrease bone strength and bone mineral density. This could potentially lead to an increased risk of fractures and other bone-related issues over time.
• Increased Risk of Chronic Diseases: Some evidence indicates that keto diets high in animal fats may increase the risk of heart disease and cancer. However, vegetable-based low-carb diets have been associated with lower rates of death from these causes.
• Social Isolation and Disordered Eating: The strict nature of the keto diet may lead to social isolation and disordered eating patterns.
• Other Short-Term Side Effects: Many people experience the "keto flu" when starting the diet, with symptoms such as an upset stomach, dizziness, fatigue, and mood swings.

Frequently asked questions