Carbs That Kick You Out Of Ketosis

The ketogenic diet, or keto diet, is a popular low-carb, high-fat diet that has been used to help with weight loss and manage certain health conditions. To stay in ketosis, the metabolic state where the body uses stored fat as its primary energy source instead of carbohydrates, a person can consume up to 50 grams of carbohydrates per day. However, some people may need to stay under 20 grams to maintain ketosis, depending on individual factors such as physical activity and stress levels. Staying within this low-carb intake range helps the body switch to burning fat for fuel, leading to weight loss and other health benefits.

To stay in ketosis, aim for 20-50 grams of carbs per day

To stay in ketosis, it is recommended to consume between 20 and 50 grams of carbohydrates per day. This range is flexible and can vary depending on individual factors such as physical activity levels, stress levels, sleep quality, and the type of keto diet being followed.

The ketogenic diet, or keto diet, is a popular nutritional approach that involves significantly reducing carbohydrate intake and replacing carbohydrates with fats. This reduction in carbs puts the body into a state of ketosis, where it burns fat for energy instead of glucose. Ketosis offers several potential benefits, including weight loss, increased energy, and improved management of chronic illnesses.

The standard keto diet typically consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. However, the exact ratios can vary depending on the specific type of keto diet being followed. For example, the high-protein ketogenic diet consists of 60% fat, 35% protein, and 5% carbohydrates.

When aiming for 20 to 50 grams of carbs per day, it is important to be mindful of your food choices. Non-starchy vegetables like broccoli, zucchini, spinach, and cauliflower are good options. Berries, dark chocolate (70% cocoa or more), avocados, and fatty fish are also keto-friendly. It is recommended to avoid starchy foods like bread, pasta, rice, potatoes, and traditional sweeteners.

Additionally, it is worth noting that net carbs and total carbs are two different calculations. Net carbs are calculated by subtracting fibre and sugar alcohols from the total carbohydrate amount. Total carbs refer to the sum of all carbohydrates in a food item, including sugar, alcohols, and fibre. Some people on the keto diet choose to count net carbs, especially if they consume more fibre, while others count total carbs.

It is important to remember that the keto diet may not be suitable for everyone. It is always recommended to consult with a healthcare professional or a registered dietitian before starting any new diet, especially if you have a chronic health condition or are taking medication.

Focus on net carbs, not total carbs

The number of net carbs in a food is calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbs. Net carbs are the only type of carbs that provide energy on a keto diet, and they are also absorbed by the body. Fibre, on the other hand, is a type of carb that the body cannot digest, and therefore cannot turn into glucose for energy.

While the keto diet is generally considered a low-carb diet, it is important to focus on net carbs rather than total carbs. This is because the number of net carbs is a more accurate reflection of how many carbs are actually being absorbed by the body and used for energy.

For example, a food with 30 grams of total carbs but 10 grams of fibre would only have 20 grams of net carbs. This is because the fibre does not count towards the body's total carb intake, as it is not digested or turned into glucose.

Therefore, when tracking carb intake on a keto diet, it is crucial to pay attention to net carbs rather than total carbs. This will ensure that you are staying within your desired carb range and maintaining ketosis.

Additionally, focusing on net carbs allows individuals to include more high-fibre foods in their diet, such as leafy greens and other low-carb veggies. These foods not only provide important nutrients but also help with digestion and can prevent constipation, which is a common side effect of the keto diet.

By tracking net carbs instead of total carbs, individuals can make more informed choices about their food selections and better manage their keto diet.

Avoid high-carb foods like bread, pasta, rice, and potatoes

To stay in ketosis, a person needs to consume no more than 50 grams of carbohydrates per day. This means that high-carb foods like bread, pasta, rice, and potatoes should be avoided.

Bread is usually made with wheat flour, which is high in carbs. A two-slice serving of bread can contain up to 30 grams of carbs, which is already more than half of the daily carb allowance for someone on a keto diet.

Pasta is also a wheat-based product and is therefore high in carbohydrates. A cup of cooked pasta has around 40 grams of net carbs, which is almost the entire daily carb allowance for someone following the keto diet.

Rice is another grain that is rich in carbohydrates. It has a high glycemic index, which means it can cause a rapid increase in blood sugar levels. A cup of cooked rice can contain up to 50 grams of net carbs, which is already over the daily carb limit for keto.

Potatoes are starchy vegetables that are also high on the glycemic index. They can cause a quick spike in blood sugar levels, which is not ideal for people trying to maintain ketosis. A medium-sized potato can have around 35 grams of net carbs, which takes up a significant portion of the daily carb allowance for keto.

It is important to note that the standard keto diet consists of 70% fats, 20% proteins, and only 10% carbohydrates. This means that, on a 2,000-calorie diet, a person can consume up to 50 grams of carbs per day and still be in ketosis. However, some people might need to stay below this limit to maintain ketosis, especially if they are new to the diet or have previously consumed a high-carb diet.

Additionally, net carbs, which are calculated by subtracting fiber and sugar alcohols from the total carbohydrate count, are also important to consider. This is because fiber does not impact blood sugar levels and is, therefore, not included in the total carb count for keto.

Overall, to stay in ketosis, it is crucial to limit or avoid high-carb foods like bread, pasta, rice, and potatoes, as they can quickly use up the limited daily carb allowance for the keto diet.

Choose healthy fats like olive oil, fatty fish, and avocados

The keto diet is a high-fat, low-carb, and moderate-protein eating plan. It involves getting up to 80% of your daily calories from fat, 15-30% from protein, and 0-10% from carbohydrates. This means that a person can consume up to 50 grams of carbohydrates per day to stay in ketosis.

When following a ketogenic diet, it is crucial to focus on healthy fat sources like olive oil, fatty fish, and avocados. Olive oil is a staple of the heart-healthy Mediterranean diet and can be used for light sautéing, dressings, or drizzling over cooked meats or vegetables. It has 119 calories and 13.5 grams of fat per tablespoon, only 2 grams of which are saturated fat. Avocado oil, on the other hand, is ideal for high-heat cooking due to its high smoke point. It has 124 calories and 14 grams of fat per tablespoon, of which 1.6 grams are saturated.

Avocados, though technically a fruit, are another great source of healthy fats on the keto diet. They are rich in heart-healthy monounsaturated fatty acids (MUFAs) and packed with fiber, which bolsters digestive health. Half an avocado contains 114 calories, 1.3 grams of protein, 10.5 grams of fat, 6 grams of total carbs, and 5 grams of fiber.

When it comes to fatty fish, good options include Atlantic mackerel, farmed Arctic char, anchovies, sardines, and wild king salmon. These fish are not only high in healthy fats but also loaded with nutrients like omega-3 fatty acids, vitamin B, selenium, and vitamin D. For example, mackerel is an excellent source of vitamin D, providing 91% of your recommended daily intake per serving. Vitamin D is important for supporting immune function and reducing inflammation that can contribute to heart disease and diabetes.

In summary, when following a keto diet, it is important to choose healthy fats like olive oil, avocado oil, avocados, and fatty fish. These foods provide essential nutrients and help you meet the high-fat requirements of the keto diet while also promoting heart health and reducing inflammation.

Monitor your blood sugar and ketone levels

Monitoring your blood sugar and ketone levels is an important part of managing your health, especially if you have diabetes or are on a ketogenic diet. Here are some detailed instructions on how to monitor your blood sugar and ketone levels:

Testing Blood Sugar Levels

• Hemoglobin A1c (HbA1c): This test provides an estimate of your average blood glucose levels over the past 2-3 months by measuring the amount of sugar stored in your red blood cells. An HbA1c level of less than 6.0% is considered "normal", while a level between 6.0 and 6.4% indicates "prediabetes", and a level of 6.5% or above is indicative of type 2 diabetes. However, these "normal" ranges may not be optimal, as studies have shown that the risk of diabetes, heart disease, and other health issues increases with an HbA1c above 5.0%.
• Oral Glucose Tolerance Test (OGTT): This test involves ingesting a sugary solution and measuring its impact on blood sugar levels.
• Fasting Blood Glucose: This measures your blood glucose levels after an overnight fast of around 12 hours. A level under 100 mg/dl (5.6 mmol/L) is considered normal, while a level from 100 to 125 mg/dl (5.6 to 6.9 mmol/L) indicates prediabetes, and a level over 125 mg/dl (6.9 mmol/L) suggests diabetes. However, some studies have found that even levels within the normal range may increase the risk of developing diabetes.
• Postprandial Blood Glucose: This measures your blood glucose levels after a meal, typically peaking 1 to 1.5 hours after eating. As a general rule, it is recommended to keep blood sugar spikes to under 30 mg/dl over your baseline level one hour after a meal. For example, if your baseline is 85 mg/dl (4.7 mmol/L), you should aim to stay below 115 mg/dl (6.4 mmol/L). By three hours after eating, your blood sugar levels should be back near your baseline.

Testing Ketone Levels

• Blood Ketone Meters: These devices allow you to test for ketones in your blood, which are produced by the liver when the body burns fat as fuel. Ketone meters use blood ketone test strips and can also read blood glucose test strips. The Precision Xtra and Nova Max Plus are commonly used blood ketone meters.
• Urine Test Strips: These strips can be used to test for ketones in your urine, but they are not as accurate as blood ketone meters. Urine test strips involve dipping the strip into a container of urine and waiting for it to change color. While they cannot provide a current ketone level, they can indicate your ketone levels within the last few hours.

Interpreting Ketone Test Results

• For individuals with diabetes: A ketone level of 0.6 mmol/L up to 1.0 mmol/L is considered normal. A level between 1.0 and 1.5 mmol/L is when you should contact your healthcare provider. A level between 1.5 and 2.9 mmol/L indicates a risk of ketoacidosis, and a level over 3.0 mmol/L is a medical emergency.
• For individuals on a ketogenic diet: Nutritional ketosis, where your body burns fat for energy instead of glucose, is typically achieved with ketone levels between 0.5 and 3 mmol/L. It may take a few weeks to reach and maintain these levels, and consistent testing can help identify foods that knock you out of ketosis.

Tips for Monitoring Blood Sugar and Ketone Levels

• Test at the same time each day: This ensures that your body is in a similarly fasted state each time you test, providing more consistent results.
• Consider intermittent fasting: Intermittent fasting can help lower blood glucose and insulin levels, making it easier to reach and maintain ketosis.
• Exercise regularly: Physical activity increases insulin sensitivity and improves your body's ability to manage blood sugar levels.
• Get enough sleep: Sleep is crucial for maintaining healthy insulin function and managing blood sugar levels.
• Avoid carb binging: Consuming large amounts of carbohydrates can lead to spikes in blood sugar levels and disrupt ketosis.
• Consider a ketogenic diet: The ketogenic diet limits carbohydrates, helping to minimize blood sugar spikes and promote the use of fat for energy.

Frequently asked questions