Keto Carb Intake: The Two-Month Mark And Beyond

The ketogenic diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. While there is no strict definition of a low-carb diet, anything under 100-150 grams of carbs per day is generally considered low-carb. To stay in ketosis, a person requires up to 50 grams of carbs per day, though some sources suggest that 20 grams or fewer is more effective for reaching ketosis. The keto diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein. The premise of the keto diet for weight loss is that depriving the body of glucose, its main source of energy, will cause it to produce an alternative fuel called ketones from stored fat. This state of ketosis is the goal for many keto dieters, though it can be challenging to maintain.

How many carbs can I eat on keto?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It involves significantly cutting back on carbohydrates, so the body burns fat for fuel instead of carbs. This puts the body into a metabolic state called ketosis, where the liver turns fat into small energy molecules called ketones.

On a keto diet, you typically need to consume only 20-50 grams of carbs per day. This carb range usually applies to someone on a 2,000-calorie-per-day diet, although it works for most individuals wanting to get into ketosis. The lower your carbs are, the quicker your glycogen gets depleted, and the sooner you enter ketosis. That means 20 grams per day or lower favors ketosis better.

If you're new to keto, you can start with an upper limit of 50 grams per day. This approach is more manageable and may reduce the unpleasant symptoms typically experienced in the first few days of carb restriction, known as the keto flu.

Why Everyone Has a Different Carb Limit on Keto

The keto diet carb limit may vary from person to person. If 20-50 grams of carbs per day isn't keeping you in ketosis, you might need to cut your carbs further. This is often the case for people who have followed a standard high-carb diet for many years, as their bodies primarily burn carbs for fuel.

On the other hand, individuals who have reached keto-adaptation or fat adaptation after sticking to the keto diet for several weeks use fat more effectively, allowing their bodies to shift to ketosis more quickly. This is called metabolic flexibility.

Stress, Sleep, and Physical Activity

Other factors that can influence your carb limit include stress levels, sleep, and physical activity. High cortisol levels due to constant stress can lead to increased blood sugar and insulin resistance, possibly affecting your ketosis. Regular exercise, especially low-intensity steady-state workouts like walking or swimming, is better for improving your fat-burning capacity.

Protein Intake

It's important to consume protein in moderation on the keto diet. As 20-30% of calories must come from protein, someone on a 2,000-calorie-per-day plan would need 100-150 grams of protein to maintain muscle mass and weight loss.

However, eating too much protein may lead to an increase in insulin, particularly for those with type 2 diabetes. Research shows that dietary protein promotes insulin secretion, which can lower your ketone levels.

Finding Your Keto Carb Limit

To find your keto carb limit, you can test your ketone levels each day. Start with 20 grams of carbs each day and then check your ketone levels. Then, slowly increase your carbs by 5 grams and check again.

You can use a blood ketone meter, which measures beta-hydroxybutyrate (BHB) in the blood. Alternatively, you can use ketone test strips that measure acetoacetate in your urine.

Types of Carbs to Consume and Avoid on Keto

Choose foods with the fewest carbs per serving. As a general rule, most vegetables that grow above the ground and fruits that aren't very sweet are keto-friendly.

Carbs to consume on keto:

• Berries (strawberries, blueberries, raspberries)
• Dark chocolate (at least 70% cocoa)

Carbs to avoid on keto:

• Bread and other baked goods (except those made with low-carb flours)
• Traditional sweeteners (honey, white sugar, brown sugar, coconut sugar)

What foods can I eat on keto?

The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The diet is designed to put the body into a metabolic state called ketosis, where the body uses fat as energy instead of carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet as they are high in fat and very low in carbs. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals such as potassium, selenium, and zinc. Examples include turkey, beef, chicken, and sausages.

Fish and Seafood

Fish and seafood are good choices for the keto diet as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, shrimp, lobster, flounder, and crab are all keto-friendly options.

Eggs

Eggs are a great source of protein and are very low in carbs, with each large egg containing less than 1 gram of carbs. They also promote feelings of fullness and contain antioxidants that protect eye health.

Dairy

Cheese, cream, butter, and high-fat yogurt are all suitable for the keto diet. These foods are high in fat and low in carbs, making them a good fit. However, it is important to consume dairy in moderation as it is high in saturated fat.

Non-Starchy Vegetables

Non-starchy vegetables such as broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are low in calories and carbs but high in nutrients. They are also good sources of antioxidants, which help protect the body against cell damage.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also a good source of fiber, which can help with feelings of fullness. Examples include almonds, Brazil nuts, cashews, macadamia nuts, and walnuts.

Berries

Berries are the only fruits that are suitable for the keto diet as they are low in carbs and high in fiber. Examples include strawberries, raspberries, blueberries, and blackberries.

Oils

Olive oil and coconut oil are recommended on the keto diet as they are high in healthy fats and contain no carbohydrates.

Drinks

Unsweetened coffee and tea are carb-free drinks that are suitable for the keto diet. These drinks have health benefits, such as reduced risk of cardiovascular disease and improved alertness and mood.

Dark Chocolate and Cocoa Powder

Dark chocolate with a cocoa content of 70% or more is suitable for the keto diet in moderation. Cocoa is also a good option as it is rich in antioxidants.

What are the benefits of keto?

The ketogenic diet has been linked to a wide range of health benefits, from weight loss to the potential treatment of serious diseases.

Weight Loss

The keto diet is well-known for its ability to promote weight loss. By reducing carbohydrate intake, the body enters a state of ketosis, where it burns fat for energy instead of carbohydrates. This leads to a reduction in insulin levels and an increase in calorie burning, resulting in weight loss.

Appetite Suppression

The keto diet has been shown to reduce appetite and calorie intake. This is due to the satiating effects of the high-fat, moderate-protein foods recommended on the keto diet.

Blood Sugar Control

The keto diet has been found to be particularly beneficial for people with diabetes or insulin resistance. By cutting carbs, blood sugar and insulin levels decrease, which can help manage and even reverse type 2 diabetes.

Heart Health

The keto diet has been linked to improved heart health, as it can lead to a reduction in cholesterol and triglyceride levels. This is especially true when healthful fats, such as avocados, are consumed in place of less healthful options.

Brain Health

The keto diet has been studied for its potential benefits on brain health, particularly in the treatment of epilepsy. The production of ketones during ketosis provides neuroprotective benefits, strengthening and protecting brain and nerve cells.

Cancer Treatment

The keto diet has been suggested as a potential adjuvant treatment for cancer. By starving cancer cells of glucose, they become more vulnerable to chemotherapy and radiation therapy. Additionally, the keto diet may reduce the risk of certain cancers by lowering insulin complications.

Other Potential Benefits

The keto diet has also been linked to improved metabolic health, reduced seizures in people with epilepsy, improved polycystic ovary syndrome (PCOS) symptoms, and therapeutic benefits for several brain disorders.

While the keto diet has many potential benefits, it is important to note that it may also have some adverse effects, especially when followed long-term. It is always recommended to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

What are the risks of keto?

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 people should be aware of before starting this dietary plan.

Firstly, the keto diet can lead to the "keto flu", which includes symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms are due in part to dehydration and electrolyte imbalances that occur as the body adjusts to ketosis, or burning fat for energy instead of carbohydrates.

Secondly, the keto diet may stress your kidneys. High-fat animal foods, such as eggs, meat, and cheese, are staples of the keto diet, and consuming large amounts of these foods can increase the risk of kidney stones. The keto diet may also overload the kidneys due to its high protein content.

Thirdly, the keto diet can cause digestive issues and changes in gut bacteria. The diet restricts carbohydrates, making it difficult to meet daily fiber needs, which can lead to constipation and negative effects on gut health.

Fourthly, the keto diet may lead to nutrient deficiencies, particularly of calcium, vitamin D, magnesium, and phosphorus. This is because the diet restricts nutrient-dense fruits, whole grains, and legumes.

Fifthly, the keto diet may cause dangerously low blood sugar levels, especially in individuals with type 1 diabetes who are at a high risk of hypoglycemic episodes.

Sixthly, the keto diet has been associated with impaired bone health in several studies, likely due to losses in bone mineral density.

Lastly, the keto diet may increase the risk of chronic diseases and early death, particularly when the diet focuses on animal foods. A long-term observational study linked animal-based low-carb diets to higher rates of death from heart disease, cancer, and all causes.

It is important to consult a healthcare professional before starting any new diet, especially one as restrictive as the keto diet. While the keto diet may be beneficial for weight loss and certain health conditions, it also carries several risks that should be carefully considered.

How do I get into ketosis?

To get into ketosis, you need to follow a ketogenic or keto diet, which consists of high fat, moderate protein, and very low carbs. The body enters ketosis when it uses ketone bodies—compounds produced from the breakdown of fat in the liver—as its primary energy source instead of glucose (sugar).

• Reduce your carb intake: Eating fewer than 50 grams of carbs a day is generally considered a ketone-producing diet. The fewer carbs you eat, the more effective the diet appears to be for reaching ketosis.
• Increase your healthy fat intake: Your body uses fats from your diet to help create ketones. Focus on healthy fats found in whole, unprocessed foods like eggs, olive oil, fatty cuts of meat (e.g. chicken thighs and pork belly), salmon, avocados, nuts, and seeds.
• Eat moderate amounts of protein: Excess protein can prevent ketosis. For the average healthy adult, protein should account for 30-35% of total dietary calories on keto.
• Try intermittent fasting: Intermittent fasting can help speed up the process of getting into ketosis. You can start with a 12-hour fast, combined with exercise for the best results.
• Increase your physical activity: Exercise can deplete glycogen stores in your muscles, which is necessary for your body to switch to burning fat for energy. High-intensity exercises like HIIT, long runs, and other endurance exercises are good options.
• Take supplements: Supplements like MCT oil, exogenous ketones, omega-3 fatty acids, electrolytes, and digestive enzymes can help boost ketone levels and support your body while in ketosis.

It typically takes two to four days to enter ketosis, but this timeline can vary depending on factors such as your metabolism, physical activity levels, age, body composition, sleep habits, and stress levels.

Frequently asked questions