Staying Keto: Counting Carbs And Jets

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 keto diet has gained popularity in recent years as a weight-loss strategy, with many people aiming for 20 to 50 grams of net carbohydrates per day. This is a very low amount of carbs, and the diet can be challenging to maintain. To stay in ketosis, a person can consume up to 50 grams of carbs per day. This involves drastically reducing the intake of wheat-based products, fruits, starchy vegetables, and legumes, and replacing them with fatty foods such as eggs, meat, fish, and dairy products.

The Standard Ketogenic Diet: 70% fat, 20% protein, 10% carbs

The Standard Ketogenic Diet (SKD) is a very low-carb, moderate-protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.

On the SKD, you drastically reduce your carbohydrate intake and replace it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

Guidelines for the SKD:

• The SKD generally restricts total carbohydrate intake to less than 50 grams per day, with some sources suggesting a more stringent limit of 20 grams per day.
• For a 2,000-calorie diet, this translates to about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein.
• Emphasize fats at every meal and snack to meet the high-fat requirement. Include foods like cocoa butter, lard, poultry fat, olive oil, avocado, coconut meat, nuts, and seeds.
• Moderate your protein intake. While protein is important, too much can prevent ketosis. Aim for 0.7-0.9 grams of protein per pound of body weight.
• Most non-starchy vegetables are included, such as leafy greens, cauliflower, broccoli, bell peppers, onions, mushrooms, cucumber, and summer squashes.
• Choose healthy fats like monounsaturated and omega-3 fats.
• Limit your sodium intake as the SKD naturally reduces insulin levels, which can lead to excess sodium excretion.
• Stay well-hydrated, as the initial phase of the SKD can be dehydrating.
• Be patient and give your body time to adjust to the SKD. It can take several weeks to fully adapt to this new way of eating.

Foods to Eat on the SKD:

• Red meat and poultry
• Fatty fish (salmon, trout, tuna, mackerel)
• Eggs
• Butter and cream
• Cheese (unprocessed varieties like cheddar, goat, cream, blue, or mozzarella)
• Nuts and seeds (almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds)
• Healthy oils (extra virgin olive oil, avocado oil)
• Avocados
• Low-carb vegetables (green veggies, tomatoes, onions, peppers)

Foods to Avoid on the SKD:

• Sugary foods (soda, fruit juice, cake, ice cream, candy)
• Grains and starches (wheat products, rice, pasta, cereal)
• Most fruit (except small portions of berries)
• Beans and legumes (peas, kidney beans, lentils, chickpeas)
• Root vegetables and tubers (potatoes, sweet potatoes, carrots)
• Alcohol
• Low-fat or diet products
• Unhealthy fats (processed vegetable oils, mayonnaise)

Ketosis: a metabolic state where body fat is burned for energy

Ketosis is a metabolic state where the body burns fat for energy instead of carbohydrates. The keto diet is a popular way to achieve this state, and it involves eating a low-carb, high-fat diet.

When on a keto diet, it is important to track your net carbs, which are the carbohydrates that are absorbed and used by the body for energy. Net carbs are calculated by taking the total carb content of a food and subtracting the amount of fibre and sugar alcohols, which are not fully absorbed by the body.

The keto diet recommends staying under 50 grams of net carbs per day to maintain ketosis. However, some people may need to stay under 20 grams to achieve ketosis, and this level of intake leaves very few carb options outside of vegetables and small amounts of berries.

To achieve ketosis, it is also important to eat moderate amounts of protein, as excess protein can prevent ketosis. A well-formulated keto diet should be high in fat and moderate in protein, with fat intake making up around 70% of total calories.

The keto diet can be challenging to sustain due to its restrictive nature, and it may cause side effects such as the ""keto flu," which includes symptoms like lethargy, headaches, and nausea. It is important to consult a healthcare professional before starting any new diet, especially a restrictive one like keto.

Net carbs: total carbs minus fibre and sugar alcohols

Net carbs are the total number of carbohydrates in a food or meal minus the amount of fibre and sugar alcohols. Net carbs are the only type of carbs that count towards your daily limit on a keto diet. This is because fibre and sugar alcohols are not fully digested or absorbed by the body and therefore do not affect your blood sugar levels.

To calculate the net carbs in a food or meal, first determine the total amount of carbohydrates. Then, establish the amount of fibre and sugar alcohols. Finally, subtract the amount of fibre and half the amount of sugar alcohols from the total amount of carbohydrates. The result is the net carb count.

For example, if a food has 20 grams of total carbohydrates, 8 grams of fibre, and 5 grams of sugar alcohols, the net carb count would be 7 grams (20 grams of total carbs - 8 grams of fibre - 2.5 grams of sugar alcohols = 7 grams of net carbs).

It is important to track your net carb intake when following a keto diet to ensure you stay within your daily limit and maintain ketosis. The daily net carb limit for most keto diets is between 20 and 50 grams.

Ketogenic diets: promote nutritional ketosis

The ketogenic (keto) diet is a low-carb, high-fat diet that aims to bring the body into a state of ketosis. Ketosis is a metabolic state where the body uses fat instead of glucose as its primary energy source. This shift in energy source occurs when the body's glucose levels drop due to reduced carbohydrate intake. To compensate, the body burns fat for energy, producing ketones, which are acids that appear in the blood and urine.

The keto diet typically restricts net carbohydrate intake to around 20-50 grams per day. Net carbs are calculated by subtracting fibre and sugar alcohols from the total carbohydrate amount. Fibre and sugar alcohols are not included in net carb counts because they are not fully digested and absorbed by the body and therefore do not raise blood sugar levels.

The standard ketogenic diet consists of 70% fat, 20% protein, and 10% carbs. However, there are different variations of the keto diet, such as the cyclical ketogenic diet, which involves five low-carb days followed by two high-carb days. It is important to note that the keto diet can be challenging to sustain long-term due to its restrictive nature, and it may cause side effects such as "keto flu," which includes symptoms like lethargy, headaches, and nausea.

To promote and maintain nutritional ketosis, individuals should focus on consuming high-fat foods and significantly limiting carbohydrates. This can be achieved by choosing fatty cuts of meat, adding healthy fats to meals, and opting for low-carb vegetables, such as leafy greens and broccoli. Additionally, individuals should be mindful of their protein intake, as excessive protein consumption can interfere with ketosis.

It is recommended to gradually ease into the keto diet, such as by eliminating one type of high-carb food at a time. Before starting the keto diet, it is essential to consult a healthcare professional to ensure it is safe and suitable for your specific needs and goals.

Ketone levels: can be tested with a blood test, breathalyser or urine test

Ketone levels can be tested with a blood test, breathalyser or urine test.

Blood Test

A blood ketone test measures the level of ketones in your blood. Ketones are acids that your body produces when it breaks down fat for energy. Typically, the cells in your body use blood glucose (from carbohydrates) for energy. However, if your cells can't get enough glucose, your body will start breaking down fat for energy instead, which produces ketones. This process is called ketosis. If your body breaks down fat too quickly, ketones can accumulate in your blood and urine, causing it to become too acidic. This condition is called ketoacidosis, which is a medical emergency.

A blood test is usually performed by a healthcare professional who will take a blood sample from a vein in your arm using a small needle. The process usually takes less than five minutes and may cause slight pain or bruising. There are also at-home blood testing meters available.

Breathalyser Test

A breathalyser test measures the amount of acetone in your breath. Breathalysers are the fastest and most convenient way to measure ketones. They are easy to use, portable, and provide precise results. There are various types of breathalysers available, such as the Keyto, Ketonix, and Biosense devices. These devices usually connect to a smartphone app and provide additional features like recipes and community support.

Urine Test

A urine ketone test uses a sample of your urine to determine the presence of ketones. You can purchase urine test strips at a local drugstore or pharmacy without a prescription. The test strip is placed into the urine sample and will change colour to indicate the ketone level. The colour is then compared to a chart provided with the test kit. Urine tests are easy to carry and less expensive than blood tests, but they may not be as accurate, especially if you are dehydrated.

Each of these methods has its advantages and disadvantages, and the best test for you will depend on your individual needs and preferences. It is always recommended to consult with a healthcare professional to determine the most suitable test for monitoring your ketone levels.

Frequently asked questions