Keto Diet: Counting Carbs For Weight Loss

The ketogenic, or keto, diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions for centuries. The keto diet aims to limit carbohydrates and replace them with fats, putting the body into a state of ketosis, which may help with weight loss and feeling energized. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day. Net carbs are calculated by subtracting the amount of fiber and half the amount of sugar alcohols from the total number of carbs. This restrictive diet can be challenging to maintain and may cause side effects such as lethargy, headaches, and nausea. It is important to consult with a doctor or dietitian before starting the keto diet to ensure it is safe and well-planned.

To enter ketosis, aim for under 50g of carbs per day

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. The aim of the keto diet is to enter a state of ketosis, where the body burns fat for fuel instead of carbohydrates. To enter ketosis, it is recommended to consume under 50 grams of carbohydrates per day. This can be challenging as it is a very restrictive diet, but there are strategies to help stay on track.

The keto diet, or ketogenic diet, is a low-carbohydrate, high-fat eating plan. It has been used for centuries to treat specific medical conditions, such as diabetes and epilepsy. More recently, it has gained popularity as a weight-loss strategy.

Ketosis is a state where the body burns fat for fuel instead of carbohydrates. When you drastically reduce your carbohydrate intake, your body begins to break down fat for energy, resulting in the formation of ketones. Ketones can then be used by the body for energy.

To stay in ketosis, it is recommended to consume under 50 grams of carbohydrates per day. This may vary slightly between individuals, but in general, sticking to this guideline will help you maintain ketosis.

When following the keto diet, it is important to consider the number of "net carbs" in foods. Net carbs are calculated by subtracting the amount of fiber from the total number of carbs. If the food is processed, you should also subtract half of the sugar alcohol content. These quantities can be found on food labels.

The keto diet consists of foods high in protein and healthy fats. This includes red meat, poultry, fatty fish, non-starchy vegetables, dark leafy greens, avocado, coconut oil, bone broths, and plenty of water. It is important to read food labels and be mindful of your carbohydrate intake, as wheat-based products, fruits, and some vegetables are high in carbs.

Tips for staying on the keto diet

Staying on the keto diet can be challenging due to its restrictive nature. Here are some tips to help you stay on track:

• Ease into the diet gradually. For example, start by eliminating one type of high-carb food at a time, such as bread or juice.
• Focus on consuming whole, unprocessed foods to benefit from their vitamins and minerals.
• Regularly monitor your health to check for any effects the diet may be having on your heart.
• Consult with a doctor or dietitian before starting the keto diet to ensure it is safe and suitable for you.

Net carbs are absorbed into the body

Net carbs are the amount of carbohydrates that are absorbed by the body and contribute calories. They are calculated by subtracting the amount of indigestible carbohydrates (such as insoluble fibre and some sugar alcohols) from the total amount of carbohydrates.

The body breaks down most carbohydrates into individual sugar units, which it can then absorb. However, some carbs cannot be broken down into individual sugars, while others are only partially broken down and absorbed. These include fibre and sugar alcohols.

Fibre is a unique form of carbohydrate that is not absorbed in the small intestine. This is because the links between sugar units cannot be broken down by the enzymes in the digestive tract. Therefore, fibre passes directly into the colon. Insoluble fibre, which makes up about two-thirds of the fibre we eat, does not dissolve in water. It creates bulkier stools and can help prevent constipation. It also provides no calories and has no effect on blood sugar or insulin levels.

Sugar alcohols, on the other hand, are only partially absorbed in the small intestine, and there is a lot of variation among different types. Researchers report that the small intestine absorbs 2-90% of sugar alcohols. Some are only briefly absorbed into the bloodstream and then excreted in urine. Sugar alcohols can have varying effects on blood sugar and insulin levels, although these effects are considerably lower than those of sugar.

When calculating net carbs, you subtract the amount of fibre and sugar alcohols from the total amount of carbohydrates. For whole foods, you simply subtract the fibre from the total carbs. For processed foods, you generally subtract half of the carbs from sugar alcohols from the total carbs listed on the nutrition label.

Net carbs are particularly important for people on a keto or low-carb diet, as they directly impact blood sugar and contribute calories. When on a keto diet, it is important to keep net carbs low (under about 50 grams a day) to stay in ketosis, where the body shifts from burning glucose to burning fat.

Total carbs are different from net carbs

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

When discussing carbohydrates, it is important to differentiate between total carbs and net carbs. Total carbs refer to all types of carbohydrates, including starches, dietary fibre, and sugars. On the other hand, net carbs only include the carbohydrates that the body can fully digest and absorb for energy. Net carbs are calculated by subtracting the amount of fibre and sugar alcohols from the total amount of carbohydrates.

The distinction between total carbs and net carbs is crucial when following a keto diet. This is because only net carbs are counted when calculating daily carbohydrate consumption. By subtracting the fibre content, which is a non-digestible carbohydrate, individuals can gain a better understanding of their digestible carb intake and whether they are staying within their target range.

To calculate net carbs, individuals should first determine the total amount of carbohydrates in a food or meal by checking the nutrition label. Next, identify the amount of fibre in the food or meal. Finally, subtract the amount of fibre from the total amount of carbohydrates to arrive at the net carb count. For example, if a food contains 20 grams of total carbohydrates and 8 grams of fibre, the net carb count would be 12 grams.

It is important to note that the recommended amount of net carbs can vary depending on age, weight, gender, and physical activity level. However, a general guideline for keto diets is to limit daily net carb intake to 20-50 grams.

Keto flu is a common side effect

Keto Flu: A Common Side Effect

The "keto flu" is a common side effect of the ketogenic diet, affecting most people who adopt this ultra-low-carb regimen. It is characterised by a collection of flu-like symptoms, including fatigue, nausea, brain fog, muscle soreness, and irritability, among others. This adaptation phase can last anywhere from a few days to several weeks, and in rare cases, up to a month.

The keto flu is believed to be the body's response to entering ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates (its default fuel source). This drastic shift in energy sources can confuse the body, leading to withdrawal-like symptoms. While unpleasant, these symptoms are usually temporary and can be managed through various strategies.

Managing Keto Flu Symptoms

• Ease into the diet: Instead of abruptly eliminating carbs, start with a typical low-carb diet and gradually transition into the full keto diet.
• Stay hydrated: Drink plenty of water to counter the risk of dehydration, which is common on a keto diet due to the rapid shedding of water stores.
• Replace electrolytes: Add electrolytes like salts, potassium, and magnesium to your diet. Drinking sports drinks or taking supplements can help.
• Get enough rest: Keto flu can disrupt sleep patterns, so ensure you get adequate rest. Taking an Epsom salt bath or drinking herbal tea can help promote relaxation and improve sleep.
• Light exercise: Try light activities like yoga or leisurely walking to help relieve muscle pain and tension.
• Consume enough fat: Eating enough fat, the primary fuel source on the keto diet, will help reduce cravings and keep you feeling satiated.
• Gradually cut carbs: If you're having a particularly difficult time, try reducing your carb intake slowly over time instead of all at once.

While the keto flu can be an uncomfortable experience, it is generally not a cause for concern. However, if you experience severe symptoms like fever, prolonged diarrhoea, or vomiting, it is best to consult a doctor to rule out other underlying causes.

Keto may not be suitable for everyone

The keto diet is not a one-size-fits-all solution for weight loss. While it has been used to treat specific medical conditions, it may not be suitable for everyone. Here are some reasons why:

Health Conditions

The keto diet is not recommended for individuals with certain health conditions, such as kidney damage, heart disease, liver or pancreatic conditions, or a history of gallbladder issues. It is also not suitable for people with type 1 diabetes, as they are at a higher risk of developing ketoacidosis, a dangerous condition with high levels of toxic acid in the blood. Additionally, those with type 2 diabetes should proceed with caution and consult a doctor, as the keto diet can interfere with their medication.

Pregnancy and Lactation

Pregnant and lactating women are advised to avoid the keto diet. Restricting carbohydrates during pregnancy may affect the baby's weight and development. It may also prevent the mother from getting the necessary nutrients. During lactation, a low-carb intake can lead to ketoacidosis, which is linked to the metabolic changes and increased nutritional demands of milk production.

Recovery from Surgery

After surgery, it is crucial to provide the body with adequate nutrients for a speedy recovery. The keto diet's high-fat and low-carb nature may lead to serious nutritional deficiencies in this delicate period, so it is not recommended.

Children and Adolescents

Children below the age of 18 should not follow the keto diet unless advised by a doctor due to specific health concerns, such as obesity. This is because they are still growing and require a balanced diet with adequate fats, carbohydrates, proteins, and other nutrients. The restrictive nature of the keto diet may hinder their overall development.

Eating Disorders

Individuals with eating disorders should not follow the keto diet, as it is very restrictive and requires precise adherence. The diet's strict rules may cause psychological discomfort and imbalances in those with food disorders, and it may not provide the necessary nutrients for their condition.

Athletes and Endurance Sports

Serious endurance athletes may struggle with the keto diet's restrictions, as it may affect their energy levels and performance. While the body adapts to using fat for fuel, the transition phase can be challenging and may impact their training.

Individual Metabolism and Health History

Not everyone's body reacts the same way to the keto diet. Individual metabolism and health history play a significant role in determining the suitability of the diet. It is essential to consult a doctor and undergo a health check-up before starting the keto diet, especially if you have a history of health issues or allergies.

Frequently asked questions