Staying Keto: Counting Carbs To Stay In Ketosis

The ketogenic diet is a popular eating plan that involves limiting carbohydrates and replacing them with fats, putting the body into a state of ketosis. While there is no strict definition of a low-carb diet, anything under 100-150 grams of carbohydrates per day is generally considered low carb. To stay in ketosis, a person should consume up to 50 grams of carbohydrates per day, though some sources recommend staying under 35 grams.

The amount of carbohydrates a person can consume and still be in ketosis varies depending on individual factors such as body type, exercise regime, and length of time on the keto diet. Some people can easily get into ketosis and stay there with 50 grams of total carbohydrates per day, while others need to stay at around 20 grams.

To calculate net carbs, people on the keto diet should subtract the amount of dietary fibre and half the amount of sugar alcohols from the total number of carbohydrates. Net carbs are the ones that are absorbed into the body, and on the keto diet, people are allowed to have no more than 50 grams of net carbs per day.

It is important to note that the keto diet is very restrictive and can be challenging to maintain. It is always recommended to consult a doctor or dietitian before making any significant changes to your diet.

Net carbs vs total carbs

The keto diet is a low-carb, high-fat diet. It involves taking a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The body enters a state of ketosis, where it changes from using glucose as its primary energy source to using ketones created from fat metabolism.

Net Carbs

Net carbs refer to the total carbs minus fibre and some sugar alcohols, which are not digestible. They are the total amount of digestible carbohydrates in a food product or meal. Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy.

Total Carbs

Total carbs include all types of carbohydrates, including fibre and sugar alcohols, which are not fully absorbed by the body. Total carbs include all carbohydrates present in food.

How to Calculate Net Carbs

To calculate net carbs, you need to subtract the amount of fibre and half the amount of sugar alcohols from the total amount of carbohydrates. This is because the body cannot fully digest most types of dietary fibre, and only partially digests most sugar alcohols.

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement. However, if you are following a ketogenic diet, you should count net carbs rather than total carbs. This is because the ketogenic diet puts the body into ketosis, so it uses fat for energy instead of carbs. Counting net carbs allows for the subtraction of fibre, which is a non-digestible carbohydrate, giving you a better idea of how many digestible carbs you are consuming.

Health Benefits of the Keto Net Carb Diet

The keto net carb diet has several potential health benefits, including improved blood sugar control, reduced inflammation, and a reduced risk of heart disease.

Health Benefits of the Total Carb Diet

The total carb diet can also be beneficial for health. Eating a moderate amount of carbohydrates, along with balanced amounts of protein and fat, can help regulate blood sugar levels. Whole grains, fruits, and vegetables are key components of the total carb diet, which can increase fibre intake and promote digestive health. A balanced diet with complex carbs can give continuous energy throughout the day, increasing energy levels.

Challenges of the Keto Net Carb Diet

Some challenges of the keto net carb diet include flu-like symptoms, such as lethargy, headaches, and nausea, once the body enters ketosis. It can also be challenging to sustain long-term, especially for those used to consuming high-carb foods. The high protein intake may also raise the risk of kidney stones, and the high fat intake may negatively affect cholesterol levels.

Challenges of the Total Carb Diet

Some challenges of the total carb diet include the difficulty of limiting refined and processed carbohydrates, which are highly palatable. Some individuals may also have trouble consuming enough protein on this diet, especially if they restrict high-fat animal products. Sugary drinks, processed snacks, and sweets are also common sources of added sugars, which might be difficult to control on a diet high in total carbohydrates.

How to calculate net carbs

To calculate net carbs, you need to subtract the amount of fibre from the total number of carbs. If the food is processed, you should also subtract half of the sugar alcohol content.

Here's a formula for calculating net carbs:

Net carbs = Total Carbs (g) – Fibre (g) – Erythritol (g) – Allulose (g)

If the sugar alcohol listed isn't erythritol, divide its value by two and subtract that number from the total carbs:

Net carbs = Total Carbs – Fibre – (Other Sugar Alcohols ÷ 2)

Here's an example: a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. So, 17.1 grams of total carbs – 13.5 grams of fibre = 3.6 grams of net carbs.

Another example: a cup of strawberries has 11 grams of carbs and 3 grams of fibre. 11 – 3 = 8 grams of net carbs.

Net carbs are the amount of carbohydrates that your body digests and absorbs. They are also referred to as digestible or impact carbs. Simple carbs are found in table sugar and regular pasta, while complex carbs are commonly found in vegetables, whole grains, nuts and fruits, which are usually high in fibre.

It's important to note that not all experts agree on the concept of net carbs. The Food and Drug Administration (FDA), for example, does not recognise the term and recommends using the total carbohydrates listed on nutrition labels.

How to determine if you're in ketosis

Ketosis is a metabolic process that occurs when the body doesn't have enough carbohydrates to burn for energy, so it starts burning fat instead. This process is often induced by the ketogenic (keto) diet, which involves eating high levels of fat and very low levels of carbohydrates.

Determining whether you're in ketosis can be done through several methods, some more accurate than others. Here are some ways to know if you're in ketosis:

Increased Ketones

The presence of ketones in the blood is the most definitive sign of ketosis. Ketones are chemicals produced by the liver when the body is in ketosis. While blood tests are the most accurate way to measure ketone levels, breath analyzers and urine tests can also be used, although they are less reliable.

The ideal range for blood ketone levels is between 0.5 and 3 millimoles per liter.

Weight Loss

One of the most common effects of ketosis is weight loss. This is because the keto diet reduces the body's stores of glycogen and water, leading to a rapid initial drop in water weight. However, true fat loss may take several weeks to occur.

Increased Thirst

Ketosis can cause dehydration and electrolyte imbalances, leading to increased thirst. High levels of ketones in the body, as well as the reduction in water weight, can contribute to dehydration. It is important to drink plenty of water and other fluids to avoid dehydration and its associated complications.

Muscle Cramps and Spasms

Dehydration and electrolyte imbalances can also cause muscle cramps and spasms. Electrolytes are essential for carrying electrical signals between the body's cells, and imbalances can lead to disrupted electrical messages, resulting in muscle contractions and spasms.

Headaches

Headaches are a common side effect of ketosis, often occurring due to dehydration and electrolyte imbalances. They typically last from one day to one week but may persist for longer in some cases.

Fatigue and Weakness

In the initial stages of a ketosis diet, people often experience increased tiredness and weakness as the body switches from burning carbohydrates to burning fat for energy. This fatigue should improve over several weeks as the body adapts to the new fuel source.

Digestive Issues

Making any dietary changes can increase the risk of digestive issues, and the keto diet is no exception. Constipation, diarrhea, and stomach upset are common side effects, especially during the transition period.

Appetite Suppression

Many people on the keto diet report decreased hunger. This may be due to alterations in hunger hormones and increased intake of proteins, as well as the potential appetite-suppressing effects of ketones themselves.

Increased Focus and Energy

Long-term keto dieters often experience increased focus and energy levels. This is because ketones are a potent fuel source for the brain, and burning ketones instead of glucose can enhance cognitive function.

Short-Term Fatigue and Decreased Performance

In the initial stages of the keto diet, people may experience general tiredness and a decrease in exercise performance due to the reduction in glycogen stores, the body's primary fuel source for high-intensity exercise. However, after several weeks, performance usually returns to normal, and a keto diet may even be beneficial for certain types of ultra-endurance sports.

While there are many signs that can indicate ketosis, the most accurate way to determine if you're in ketosis is to measure your blood ketone levels using a specialized meter. This method is used in most research studies and involves calculating the amount of beta-hydroxybutyrate (BHB), one of the primary ketones, in your blood.

It is important to note that ketosis may not be suitable for everyone, and certain medical conditions may be contraindicated for the keto diet. Consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

How to test your carb limit

The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day, though some sources suggest a limit of 35 grams. However, the number of carbohydrates one can consume and still remain in ketosis varies from person to person.

Step 1: Start with the Recommended Limit

When beginning the keto diet, it is recommended to stick to 20 grams of net carbs per day or 35 grams of total carbs for therapeutic purposes and weight loss. Net carbs are calculated by subtracting the grams of fibre from the total grams of carbohydrates.

Step 2: Maintain the Recommended Limit for 3 Months

To ensure your body completely adjusts to the keto diet, it is important to maintain the recommended carb limit of 20 grams of net carbs per day for a full three months before trying to increase your carb intake.

Step 3: Gradually Increase Your Carb Intake

After maintaining ketosis for three months, you can start testing your carb edge by gradually increasing your net carb intake. Start by adding 5 grams of net carbs to your daily limit, so that your new daily net carb intake is 25 grams. Stay at this level for at least three days, testing your ketone and glucose levels to ensure you remain in ketosis.

Step 4: Monitor Your Ketone and Glucose Levels

Use a blood-glucose testing meter to monitor your ketone and glucose levels throughout the process of increasing your carb intake. Test before you eat and 30 and 120 minutes after eating, and try to be consistent with your testing times so that you can compare results.

Step 5: Adjust Your Carb Intake Accordingly

If you find that you are no longer in ketosis after increasing your net carb intake, immediately dial back to the previous level and maintain that level for a few days. If you successfully remain in ketosis at the new level for one week, you can try increasing your net carb intake again by another 5 grams and monitor your levels for another week.

Factors That Can Influence Your Daily Carb Limit

It is important to note that your daily carb limit can be influenced by various factors, including emotional stress levels, coffee consumption, exercise, and sleep. These factors can impact your insulin response and glucose levels, so it is important to be mindful of them when testing your carb limit.

Factors that can influence your daily carb limit

There are several factors that can influence how many carbs you can eat and stay in ketosis. Here are some key considerations:

Keto Adaptation

The more adapted your body is to ketosis, the more carbs you may be able to tolerate while remaining in that state. This is because your body becomes more efficient at using ketones as its primary energy source instead of glucose. To take advantage of keto adaptation, it is recommended to stick to a strict ketogenic diet for at least 3 to 6 months.

Exercise

The type and intensity of exercise can impact your carb limit. High-intensity training can deplete glycogen stores and help your body enter ketosis more quickly. Low-intensity exercise, on the other hand, can enhance fat burning and increase ketone levels. Doing at least 30 minutes of low-intensity activity every day can help increase your daily carb limit without affecting ketone levels.

Stress

Stress increases cortisol levels, which can impact ketosis by raising blood sugar levels and decreasing insulin sensitivity. Therefore, managing stress through techniques like meditation can be beneficial for maintaining ketosis and potentially increasing your carb limit.

Protein Intake

Protein can increase insulin levels, and if they get too high, it can prevent ketosis. Thus, it is important to consume moderate amounts of protein while on a ketogenic diet. The recommended intake is around 25% of your calories from protein, but this may vary depending on your activity level and calorie intake.

Individual Variation

It is important to note that everyone's carb limit is unique and can vary depending on factors such as body composition, metabolic rate, and individual differences in metabolism. Some people may be able to stay in ketosis with a slightly higher carb intake, while others may need to restrict carbs more strictly.

To find your personal carb limit, you can start by sticking to the general guideline of up to 50 grams of carbs per day. From there, you can experiment with slowly increasing your carb intake while monitoring your ketone levels and weight loss progress.

Frequently asked questions