Carbs And Keto: Daily Intake For Week 6

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. While on the keto diet, it is important to eat high-fat foods and plenty of protein, and avoid sugary and starchy foods.

How to calculate net carbs

The term "net carbs" is used to refer to the carbohydrates that are absorbed by your body. Net carbs are also referred to as digestible or impact carbs. They are calculated by subtracting indigestible carbohydrates from the total amount of carbohydrates.

The formula for calculating net carbs is:

Net Carbs = Total Carbs - Fibre - Sugar Alcohols/2

Here, the total carbs refer to all the carbs in a serving of food, including the type that the body cannot completely digest and turn into glucose for energy. Fibre is a type of carbohydrate that the body cannot digest, so it is not included in the number of net carbs. Sugar alcohols are partially digestible, so only half of their quantity is subtracted from the total carbs.

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels. Additionally, the method for calculating net carbs is only an estimation as everyone's digestive system is different.

Let's say a food item has 20 grams of total carbs, 5 grams of fibre, and 10 grams of sugar alcohols.

First, subtract the fibre:

20 grams (total carbs) - 5 grams (fibre) = 15 grams

Next, subtract half of the sugar alcohols:

15 grams - 5 grams (half of sugar alcohols) = 10 grams net carbs

So, the final answer is that this food item contains 10 grams of net carbs.

It is worth mentioning that there are some exceptions to the rule of subtracting half of the sugar alcohols. For example, erythritol is a sugar alcohol that is not digested by the body at all, so you can subtract its full value from the total carbs. On the other hand, allulose is a rare sugar that can also be completely subtracted from the total carbs, as it has a low glycemic index and only 10% of the calories of regular sugar.

By calculating net carbs, you can better understand how your body processes different types of carbs, which can help you manage your blood sugar, weight, and overall health.

What foods are low in net carbs?

Net carbs refer to the amount of carbohydrates your body actually absorbs. To calculate the net carbs in whole foods, you subtract the fibre content from the total number of carbs. For processed foods, you also need to subtract a portion of the sugar alcohols.

Some foods that are low in net carbs include:

• Meat, fish, and seafood: Animal protein has close to zero carbs, with the exception of organ meats like liver, which contain about 4% carbs. Fish and seafood are particularly high in B12, iodine, and omega-3 fatty acids.
• Eggs: Rich in protein and healthy fats, and low in carbs. One large egg contains 6.3 grams of protein, 5.3 grams of fat, and less than one gram of carbs.
• Non-starchy vegetables: Most vegetables are low in carbs, especially leafy greens and cruciferous vegetables like broccoli. Starchy root vegetables like potatoes and sweet potatoes are high in carbs and should be avoided.
• Fruits: Avocados, apricots, and berries are low in net carbs. However, most fruits are high in carbs, so intake should be limited to 1-2 servings per day.
• Nuts and seeds: Some nuts and seeds are low in carbs and high in fat, fiber, protein, and micronutrients. Examples include pumpkin seeds, squash seeds, pecans, and macadamia nuts.
• Dairy: Full-fat dairy products like plain yoghurt are excellent low-carb foods, as long as they don't have added sugar.
• Fats and oils: Fats and oils do not contain any carbs and are acceptable on a low-carb diet. Examples include extra virgin olive oil and coconut oil.
• Dark chocolate: Dark chocolate with at least 70-85% cocoa content has a low net carb value.
• Herbs and spices: Most herbs and spices are very low in carbs and can add flavour to your meals. Examples include salt, pepper, garlic, ginger, cinnamon, mustard, and oregano.

How to get into ketosis

To get into ketosis, you need to reduce your carbohydrate intake and replace those calories with fat. This metabolic state can be achieved by eating fewer than 50 grams of net carbs per day, with the ideal intake being below 20 grams. Net carbs are calculated by subtracting the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount.

To reach and maintain ketosis, it is important to monitor your carb intake and choose foods with lower net carb counts. Meat, poultry, fish, natural fats like butter and olive oil, and above-ground vegetables such as leafy greens, broccoli, and tomatoes are good options. It is also important to stay hydrated and replenish electrolytes, especially sodium, as low-carb diets can lead to a mild sodium deficiency.

In addition to reducing carb intake, intermittent fasting or reducing the frequency of meals can help you get into ketosis faster. However, it is important to listen to your body and eat when hungry.

While a keto diet can be safe for most people, it is recommended to consult a doctor or dietitian before starting, especially if you have a medical condition or take medications.

What are the potential risks of a keto diet?

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. While it can lead to weight loss, it is not recommended as a long-term dietary change due to the following potential risks:

• Nutrient deficiency: The keto diet restricts several food groups, including fruits, whole grains, and legumes, which are rich sources of essential vitamins and minerals. This may lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: The high-fat content of the keto diet means that the liver has to metabolize large amounts of fat. This could worsen any existing liver conditions.
• Kidney problems: The kidneys help metabolize protein, and the high protein content of the keto diet may overload them. Additionally, the diet's emphasis on animal foods can lead to a higher risk of kidney stones and increased acid levels in the blood, which can worsen chronic kidney disease.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to digestive issues and constipation.
• Fuzzy thinking and mood swings: Low-carb diets like keto may cause confusion and irritability as the brain functions best when it has sugar from healthy carbohydrates as its energy source.
• Low blood sugar: The keto diet may cause dangerously low blood sugar levels, especially in individuals with type 1 diabetes who are taking insulin medication. This can lead to hypoglycemia, marked by confusion, shakiness, fatigue, and sweating, and can be life-threatening if not treated promptly.
• Bone health: Several studies in animals have linked the keto diet to decreased bone strength and bone mineral density loss.
• Increased risk of chronic diseases and early death: There is conflicting evidence regarding the keto diet's impact on the risk of chronic illnesses such as heart disease and cancer. Some research suggests that high-fat, low-carb diets focusing on animal foods may lead to poor health outcomes, while those emphasizing vegetable sources of fats and proteins provide benefits.

How to start a keto diet

The keto diet is a high-fat, low-carb eating plan that has been used for centuries to treat specific medical conditions. It is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

• Know what foods you will eat and avoid. You will be severely limiting carbs to around 20-50 grams per day. Beans, fruit, and veggies contain carbs, while meat and pure fats like butter and olive oil do not.
• Examine your relationship with fat. To prepare for a high-fat diet, start making small adjustments to your daily meals. For example, order a burger on lettuce leaves instead of a bun, and opt for non-starchy veggies instead of potatoes or rice.
• Understand that this is a moderate-protein diet. Protein can be converted into glucose, so overeating protein can take your body out of ketosis.
• Hone your cooking skills. Look for keto-approved recipes that you will enjoy, so you are not tempted to turn to carbs.
• Talk to your family about your weight loss goals. This diet is often done short-term (three to six months), so assure your family that it is temporary.
• Know what side effects to expect. Many people experience keto flu in the first week or so of the diet, which can include lethargy, mental fog, and constipation or diarrhea.
• Up your electrolytes. In ketosis, your kidneys excrete more water and electrolytes, so be sure to get enough sodium and potassium.
• Acknowledge when keto might not be right for you. This diet may not be sustainable if you are vegan, for example, as you cannot eat beans or lentils, and nuts and seeds are limited. It may also be unsuitable if you have certain medical conditions, such as GI issues or insulin, oral, or non-insulin injectable medications for high blood sugar or blood pressure.
• Have a plan for after. A keto diet is not meant to be a forever diet, so have a plan for how you will change your eating habits after. For example, aim to eat less bread, pasta, flour, and sugar, and more non-starchy veggies.

Frequently asked questions