Keto Magic Carb Count: What You Need To Know

The ketogenic (keto) diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions for centuries. In the 19th century, it was used to help control diabetes, and in 1920, it was introduced as an effective treatment for epilepsy in children. The keto diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease.

The keto diet is distinctive for its exceptionally high-fat content—typically, 70% to 80% of total daily calories. It also includes a moderate intake of protein and limits total carbohydrate intake to less than 50 grams a day. The premise of the keto diet for weight loss is that depriving the body of glucose—the main energy source for cells—will trigger the production of ketones from stored fat.

To stay in ketosis, a person on a keto diet can consume up to 50 grams of net carbs per day. Net carbs are calculated by subtracting dietary fibre and half of any sugar alcohols from the total carbohydrate amount.

The keto diet has been shown to produce beneficial metabolic changes in the short term, including weight loss, improved insulin resistance, and reduced blood pressure and cholesterol. However, eliminating several food groups and the potential for unpleasant symptoms may make compliance difficult.

The number of carbs in keto-friendly foods

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day, and the fewer carbs, the better. Net carbs are calculated by subtracting dietary fibre and half of the sugar alcohols from the total carbohydrate amount.

Meat and Poultry

Meats such as beef, veal, lamb, pork, chicken, and turkey are all keto-friendly and have very low net carbs.

Fish

Fish such as cod, sardines, tuna, and salmon are also good options, as they have very low net carbs.

Vegetables

Most green and leafy vegetables have an extremely low keto net carb count and can be enjoyed freely. Above-ground vegetables, including leafy greens, broccoli, cauliflower, tomatoes, and aubergine, typically have 1 to 5 grams of net carbs per 100 grams of food.

Fruits

Although most fruits are high in carbs, small portions of berries are allowed on the keto diet as they are lower in net carbs than other fruits.

Dairy

Some dairy foods are allowed on the keto diet, but it is important to choose options with lower lactose content, such as butter and hard cheeses. Cream, ice cream, and full-fat milk are restricted due to their high lactose content.

Nuts and Seeds

Nuts and seeds are allowed on the keto diet, as they are high in fat and low in net carbs. Examples include macadamia nuts, walnuts, almonds, pecans, sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds, and flax seeds.

Fats and Oils

To meet the high-fat requirement of the keto diet, it is important to include healthy fats in your meals. Recommended options include olive oil, palm oil, coconut oil, avocado, and cocoa butter.

Drinks

Water is the perfect drink for those on the keto diet, and coffee and tea are also fine, preferably without sweeteners. A small amount of milk or cream in coffee or tea is acceptable, but it is important to monitor the carb count, especially if consuming multiple cups per day. Dry red or white wine is another option, with 2 grams of net carbs per 5 ounces.

Foods to Avoid

Foods that are high in carbs and should be avoided on the keto diet include bread, tortillas, muffins, bagels, pancakes, cakes, cookies, sugar, and most fruits and fruit juices. Starchy vegetables like potatoes, corn, and winter squash are also restricted. Legumes, including beans, lentils, and peanuts, are not allowed due to their carb content.

It is important to note that the keto diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before starting any new diet.

How to calculate net carbs

To calculate net carbs, you must first understand the difference between total carbs and net carbs. Net carbs are absorbed into your body, while total carbs are not. Net carbs are the ones you need to focus on when on a keto diet because they are the ones that will kick you out of ketosis.

To calculate net carbs, you can use one of the many online databases, or you can do it yourself. To do it yourself, follow these two simple steps:

• Determine the total carb content by looking at the number of total carbohydrates, fibre, and any sugar alcohols (sometimes shown as "erythritol" on nutrition labels).
• Subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount. The result is the amount of net carbs in the food.

For example, if a food has 20g of total carbohydrates, 8g of fibre, and 5g of sugar alcohols, the calculation would be:

Net Carbs = Total Carbs - Dietary Fibre - Half the Sugar Alcohols

Net Carbs = 20g - 8g - 5g/2 = 7g

Remember, when on a keto diet, you are allowed to have no more than 50 grams of net carbs per day, and the fewer, the better! By focusing on net carbs, you can still ensure your body gets the essential fibre it needs for proper function.

Additionally, when on a keto diet, it is important to not only focus on eating high-fat foods but also to include a variety of allowed meats, fish, vegetables, fruits, nuts, and seeds to ensure adequate intake of fibre, B vitamins, and minerals.

The benefits of a keto diet

The keto diet is a low-carb, high-fat diet that has been shown to offer several health benefits. Here are some of the most significant advantages of following a keto diet:

• Weight Loss: The keto diet is particularly effective for losing excess body fat without hunger. Studies show that people on low-carb diets lose more weight, faster, than those on low-fat diets.
• Improved Type 2 Diabetes: The keto diet can help improve type 2 diabetes or metabolic syndrome. By reducing carb intake, blood sugar and insulin levels drop, which can lead to a reduction or elimination of glucose-lowering medication.
• Better Metabolic Health: Ketogenic diets may play a role in improving metabolic health, including blood pressure, blood sugar, HDL cholesterol, and triglyceride levels.
• Control Type 1 Diabetes: People with type 1 diabetes need to take insulin regardless of their diet. However, low-carb diets can improve blood sugar control and reduce the risk of hypoglycemia.
• Improve Fatty Liver Disease: A keto or low-carb diet may help reduce or reverse non-alcoholic fatty liver disease (NAFLD) by lowering insulin resistance and reducing liver fat.
• Other Potential Benefits: A keto diet may also be beneficial for other conditions, including polycystic ovary syndrome (PCOS) and irritable bowel syndrome (IBS).
• Appetite Suppression: Studies indicate that cutting carbs can automatically reduce your appetite and calorie intake.
• Lower Triglycerides: Low-carb diets are very effective at lowering blood triglycerides, which are fat molecules that increase the risk of heart disease.
• Increase 'Good' HDL Cholesterol: Low-carb and keto diets tend to be high in fat, which leads to an impressive increase in blood levels of "good" HDL cholesterol.

The risks of a keto diet

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. However, there are several risks associated with the keto diet that should be considered before starting this dietary plan. Here are some of the potential risks and dangers of following a keto diet:

• Kidney problems: The high protein content in the keto diet may overload the kidneys, which are responsible for metabolising protein. This can be especially harmful to individuals with chronic kidney disease (CKD).
• Nutrient deficiencies: The keto diet restricts several nutrient-dense foods, such as fruits, whole grains, and legumes. This may lead to deficiencies in vitamins and minerals, including calcium, vitamin D, magnesium, and phosphorus.
• Digestive issues: The keto diet's restriction of carbs can make it challenging to meet daily fibre needs, leading to digestive discomfort and constipation.
• Liver problems: The high-fat requirement of the keto diet means that the liver has to work harder to metabolise fat. This could worsen any existing liver conditions.
• Fuzzy thinking and mood swings: The brain functions optimally when it uses sugar from healthy carbohydrates as its energy source. Low-carb diets like keto may cause confusion and irritability.
• Constipation: The keto diet's restriction of fibrous foods like grains and legumes can lead to constipation.
• Increased risk of chronic diseases and early death: Some evidence suggests that high-fat, low-carb diets focused on animal foods may increase the risk of heart disease, cancer, and all-cause mortality. However, more extensive research is needed to confirm this link.
• Bone health: The keto diet has been associated with impaired bone health in several animal studies. It may reduce bone mineral density and trigger bone breakdown over time.
• 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 individuals with type 1 diabetes.
• Social isolation and disordered eating: The strict nature of the keto diet may lead to social isolation and contribute to disordered eating patterns.
• Keto flu: Many people experience symptoms like an upset stomach, dizziness, decreased energy, and mood swings when starting the keto diet. This is known as the "keto flu" and is caused by the body's adaptation to ketosis.

How to get into ketosis

Ketosis is a metabolic state in which the body burns stored fat instead of glucose for fuel. This happens when there is a lack of glucose, which is typically the body's main source of energy. In this state, the body breaks down fat stores and produces compounds called ketones, which it uses as an alternative fuel source.

• Reduce Carbohydrate Intake: Eating a very low-carb diet is crucial for entering ketosis. Aim for 20-50 grams of carbs per day, or even less if you can. This will depend on your activity levels and individual factors.
• Increase Physical Activity: Being more active can help deplete your body's glycogen stores, which encourages the production of ketones. Exercise, especially in a fasted state, can help raise ketone levels.
• Intermittent Fasting: Short fasts or intermittent fasting protocols can help you get into ketosis faster. This could be a short-term fast or simply extending the time between dinner and breakfast.
• Consume Healthy Fats: Increase your intake of healthy fats like fatty fish, olive oil, avocado oil, and avocados. This is important on a ketogenic diet as it helps boost ketone levels.
• Maintain Adequate Protein Intake: It's important to consume enough protein while on a ketogenic diet. This helps supply your liver with amino acids for gluconeogenesis, the process of making glucose. It also helps preserve muscle mass during weight loss.
• Test Ketone Levels: You can use simple ketone tests, such as strips or monitors, to check your ketone levels in the blood, breath, or urine. This will help you track your progress and make any necessary adjustments to your diet.

Tips for Success:

• Track Your Carb Intake: Keep a close eye on your carb consumption to ensure you're staying within the recommended range.
• Limit Eating Out: Eating at restaurants can make it harder to track your carb intake accurately.
• Be Aware of Hidden Carbs: Condiments, sauces, and dressings can be high in carbs, so be mindful of these additions to your meals.
• Manage Stress: High cortisol levels due to chronic stress can lead to increased blood sugar and insulin resistance, which may hinder ketosis. Consider stress reduction strategies like exercise and meditation.
• Gradual Transition: If you're new to keto, consider easing into the diet gradually. For example, stop eating one high-carb food at a time, such as bread or sugary drinks.

Precautions:

• Medical Supervision: If you have certain health conditions or take medications for high blood pressure or diabetes, consult a doctor before starting a ketogenic diet.
• Not Suitable for Everyone: Breastfeeding women and people with specific metabolic conditions should avoid ketosis.
• Potential Risks: There are potential side effects to a ketogenic diet, including kidney stones, vitamin and mineral deficiencies, and changes in cholesterol levels. Long-term health implications are still being studied.
• Consult a Healthcare Professional: Before starting any new diet, it's important to speak with a healthcare professional to ensure it's safe and suitable for you.

Frequently asked questions