Carbs On Keto: How Much Is Too Much?

The ketogenic, or keto, diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. The diet aims to force the body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. To stay in ketosis, a person can consume up to 50 grams of carbs per day. However, this number can vary depending on the individual and their body composition. It is important to consult with a physician and a dietitian before starting a keto diet to ensure it is safe and to create a meal plan that is tailored to one's existing health conditions and nutritional needs.

To stay in ketosis, aim for up to 50g of carbs per day

The keto diet is a low-carb, high-fat eating plan that has been used to help control diabetes and treat epilepsy in children. The diet aims to force the body into using a different type of fuel. Instead of relying on sugar (glucose) from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.

To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day. This is because the keto diet is an extremely low-carb diet, with only a moderate intake of protein. The diet typically reduces total carbohydrate intake to less than 50 grams a day, and can be as low as 20 grams a day.

The number of net carbs in a food can be calculated by looking at the label and following two simple steps. First, determine the total carb content by checking the number of total carbohydrates, fibre, and any sugar alcohols. Then, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount to get the net carb amount.

It is important to note that this diet has some potential risks, including an increased risk of nutrient deficiency, liver problems, kidney problems, and constipation. Therefore, it is recommended to consult a doctor or dietitian before starting the keto diet.

Avoid high-carb foods like grains, legumes, fruits, starchy vegetables, etc

Grains, legumes, fruits, and starchy vegetables are all high in carbohydrates and should be avoided or limited on a keto diet.

Grains, such as bread, rice, pasta, and cereals, are high in carbs and are not typically allowed on a keto diet. This includes both refined and whole grains, as well as flour products. Instead, those on a keto diet are encouraged to choose foods high in fats, such as avocados, nuts, and seeds.

Legumes, including beans, lentils, and peanuts, are also high in carbs and should be avoided. These foods are typically a good source of plant-based protein and fibre, but on a keto diet, it is important to choose alternative sources for these nutrients, such as meat, fish, eggs, and non-starchy vegetables.

Most fruits are rich in carbohydrates and are not suitable for a keto diet. However, berries can be consumed in small portions as they are lower in net carbs compared to other fruits. For example, a cup of raspberries has only 1.7 grams of net carbs. It is important to note that even these lower-carb fruits should be consumed in moderation on a keto diet.

Starchy vegetables, such as potatoes, sweet potatoes, corn, peas, and carrots, are also high in carbs and should be limited or avoided. Non-starchy vegetables, such as leafy greens, broccoli, cauliflower, and zucchini, are lower in net carbs and can be enjoyed more freely on a keto diet.

It is important to note that the keto diet is a restrictive diet and can be challenging to maintain. It is always recommended to consult with a doctor or registered dietitian before starting any new diet, especially a restrictive one like keto.

Focus on high-fat foods like fatty meats, nuts, seeds, avocados, etc

When following a keto diet, it's important to remember that not all fats are created equal. While the keto diet is all about fat—up to 80% of your total daily calories should come from fat—it's crucial to focus on healthy fat sources. This means indulging in fatty meats, nuts, seeds, avocados, and other foods that are rich in healthy fats.

Avocados are an excellent source of heart-healthy monounsaturated fatty acids (MUFAs). They also provide a hefty dose of fibre and essential vitamins and minerals. Enjoy avocados by themselves, in guacamole, or add them to smoothies and salads. Avocado oil is another great option, especially for high-heat cooking.

Nuts are a fantastic way to boost your intake of healthy fats, plant-based protein, and fibre. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto. Just remember to check the labels, as some nuts have more carbs than others. For example, cashews should be avoided on keto, as just three handfuls are enough to reach the daily keto limit of 20-30 grams of net carbs.

Nut butters, such as almond butter, offer the same benefits as whole nuts but in a more versatile package. Just make sure to choose a nut butter without added sugar.

Seeds, such as chia seeds and flax seeds, are another great way to get healthy fats into your keto diet. They are rich in omega-3 fatty acids, which can help improve your omega-6 to omega-3 ratio and optimise your health.

When it comes to fatty meats, it's important to opt for leaner meats like skinless chicken and turkey. The American Heart Association (AHA) advises limiting fatty meats like beef, lamb, and pork, as they are high in saturated fat.

In addition to these foods, other healthy fat sources to include in your keto diet are olive oil, coconut and coconut oil, full-fat Greek yogurt, fatty fish like salmon, eggs, and cheese.

Avoid trans fats and choose healthy fats like monounsaturated and omega-3 fats

The keto diet is a low-carb, high-fat eating plan that has been used to treat various medical conditions. The diet aims to force the body to use ketone bodies, a type of fuel produced by the liver from stored fat, instead of sugar (glucose) from carbohydrates. To stay in ketosis, the body's state of burning fat for energy, a person's daily carb intake should not exceed 50 grams. While the keto diet allows for the consumption of some healthy fats, it is important to avoid trans fats and choose healthier alternatives.

Trans fats are considered the worst type of dietary fat due to their negative impact on health and lack of known health benefits. They are created through a process called hydrogenation, which turns healthy oils into solids and prevents them from becoming rancid. Industrial-made trans fats, commonly found in solid margarines, vegetable shortening, commercial baked goods, and fast food, have been banned in the United States and many other countries due to their harmful effects.

Consuming trans fats increases the amount of harmful LDL cholesterol in the bloodstream while reducing beneficial HDL cholesterol. This creates inflammation, which is linked to an increased risk of heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fats can be detrimental to health, with a 23% increased risk of heart disease for every 2% of daily calories from trans fat consumption. Therefore, it is crucial to avoid trans fats and choose healthier alternatives when following a keto diet or any nutritional plan.

Monounsaturated and polyunsaturated fats, such as omega-3 and omega-6 fatty acids, are considered healthier choices. Monounsaturated fats, found in olive oil, peanut oil, canola oil, avocados, and most nuts, can help reduce bad cholesterol levels and lower the risk of heart disease and stroke. They also provide essential nutrients for developing and maintaining healthy cells and offer vitamin E, a powerful antioxidant. Polyunsaturated fats, including omega-3 fatty acids and omega-6 fatty acids, are essential for normal body functions and must be obtained from food sources. Good sources of omega-3 fatty acids include fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, walnuts, and certain plant oils. Omega-6 fatty acids can be found in vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils.

In summary, when following a keto diet or any nutritional plan, it is crucial to avoid trans fats due to their detrimental effects on health. Instead, prioritize healthy fats like monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids, which offer a range of health benefits and contribute to a well-rounded and nutritious diet.

Monitor your health and consult a doctor or dietitian before starting the keto diet

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. While it is generally safe, there are some potential side effects and precautions to be aware of. Before starting the keto diet, it is important to monitor your health and consult with a doctor or dietitian to ensure it is safe for you.

• Health Monitoring: Regularly check your health, especially if you have any pre-existing conditions. The keto diet can impact your heart, liver, and kidneys, so it is important to monitor these areas. For people with diabetes, monitoring for hypoglycemia (low blood sugar) is crucial.
• Medical History: Discuss any medications or health conditions you have with your doctor before starting the keto diet. Certain medications, such as those for diabetes or high blood pressure, may require adjustments when following a keto diet.
• Nutritional Deficiencies: The keto diet restricts many food groups, which can lead to nutritional deficiencies. It is important to work with a dietitian to ensure your diet includes a variety of recommended meats, fish, vegetables, fruits, nuts, and seeds to meet your nutritional needs.
• Individual Variability: The ideal ratio of fat, protein, and carbohydrates can vary between individuals. A dietitian can help tailor a meal plan to your specific needs and health conditions.
• Potential Side Effects: The keto diet may cause side effects such as keto flu, constipation, fuzzy thinking, and mood swings. It is important to be aware of these potential side effects and consult a doctor if you experience any adverse reactions.
• Long-Term Effects: There is limited research on the long-term effects of the keto diet. While it can provide short-term benefits, the effects after one year may not be significantly different from conventional weight-loss diets.
• Restrictive Nature: The keto diet is very restrictive, and it can be challenging to maintain and adhere to long-term. It is important to consider your ability to sustain the diet and make adjustments as needed.

Frequently asked questions