Keto Weight Loss: Understanding Net Carb Limits

The ketogenic diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions for centuries. It has gained popularity as a weight-loss strategy due to its ability to put the body into a state of ketosis, where fat is burned for fuel instead of carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day, and the fewer carbs, the better. Net carbs refer to the amount of carbs absorbed into the body, excluding fibre and sugar alcohols. While the ketogenic diet has been shown to be effective for weight loss and certain health conditions, it may be challenging to maintain due to the extreme restriction of carbohydrates. Additionally, there are potential risks and side effects associated with the diet, including kidney stones, vitamin and mineral deficiencies, and increased blood levels of uric acid. It is important for individuals to consult with a healthcare professional before starting the ketogenic diet to ensure it is safe and appropriate for their specific needs and health conditions.

How to calculate net carbs

When following a keto diet, it is important to track your net carb intake to ensure you stay in ketosis. Net carbs are the number of carbohydrates your body absorbs, and this can be calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbs.

To calculate net carbs, follow these steps:

• Determine the total carb content by looking at the nutrition label on the food product. This includes the total amount of carbohydrates, fibre, and sugar alcohols (sometimes listed as Erythritol).
• Subtract the amount of dietary fibre from the total carb content.
• Finally, subtract half the amount of sugar alcohols from the remaining number. The result is the net carb content of the food.

For example, if a food product has a total carb content of 20g, with 8g of fibre and 5g of sugar alcohols, the calculation would be:

20g - 8g - 2.5g = 9.5g of net carbs.

It is important to note that net carbs are different from total carbs, as net carbs represent the amount of carbohydrates that are actually absorbed and utilised by the body. By focusing on net carbs, individuals can ensure they are not exceeding their daily allowance while still consuming essential fibre.

Some foods that are commonly consumed on a keto diet and have very low net carb counts include meats such as beef, lamb, pork, chicken, and fish like cod and salmon. Green and leafy vegetables are also encouraged and can be enjoyed freely due to their low net carb content.

It is recommended to consume no more than 50 grams of net carbs per day while on a keto diet, and the fewer net carbs, the better.

How to stay in ketosis

To stay in ketosis, it is important to keep your intake of net carbs below 50 grams per day, and the fewer carbs you eat, the more effective the diet will be for reaching and maintaining ketosis. Net carbs are the amount of carbohydrates that are absorbed into your body. To calculate net carbs, take the total amount of carbohydrates and subtract the amount of dietary fibre and half the amount of sugar alcohols.

Foods to Eat

Meats such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon have very low net carbs. Most green and leafy vegetables also have an extremely low keto net carb count and can be enjoyed freely. High-fibre, low-fructose fruits can also be included in your keto diet plan.

Natural fats, such as butter and olive oil, are another good source of food to stay in ketosis. Above-ground vegetables, including leafy greens, broccoli, cauliflower, tomatoes, and aubergine, typically contain between one and five grams of net carbs.

Foods to Avoid

Foods to avoid on the keto diet include bread, tortillas, muffins, bagels, pancakes, cakes, cookies, sugar, and most fruits and fruit juices. Wheat-based products, such as rice, pasta, and cereals, are also high in carbs and should be limited. Beans, legumes, and starchy vegetables like potatoes, corn, and winter squash should also be avoided.

Other Tips to Stay in Ketosis

In addition to limiting your net carb intake, there are a few other things you can do to stay in ketosis:

• Avoid eating too often. If you're not hungry, don't eat. Intermittent fasting can help you get into ketosis faster.
• Measure ketones. Testing for ketones in your blood, breath, or urine can confirm that you are in ketosis.
• Be mindful of your protein intake. Excessive protein consumption can prevent you from getting into ketosis. Aim for 0.7-0.9 grams of protein per pound of body weight.
• Don't be afraid of eating fat. A keto diet should be high in fat, and you should add fat to compensate for the reduction in carbs. Choose fatty cuts of meat and add healthy fats to your meals.

Weight loss and keto

The ketogenic (keto) diet is a low-carbohydrate, high-fat eating plan that has been used to treat specific medical conditions for centuries. More recently, it has gained popularity as a potential weight-loss strategy. The keto diet is distinctive for its exceptionally high-fat content, typically comprising 70% to 80% of total daily calories, with only a moderate intake of protein.

The premise of the keto diet for weight loss is based on depriving the body of glucose, the main source of energy for cells, which is obtained from eating carbohydrate-rich foods. When the body is deprived of glucose, it turns to burning fat for fuel, producing ketones in the process. This state is known as ketosis, and it is the goal of the keto diet.

To achieve and maintain ketosis, the keto diet typically restricts total carbohydrate intake to less than 50 grams per day, with some sources suggesting a more stringent limit of 20 grams or less. This restriction on carbs is a must for keto dieters, as it is the only way to ensure the body stays in ketosis and continues to burn fat for energy.

Calculating Net Carbs

The term "net carbs" is often used in the context of the keto diet. Net carbs refer to the amount of carbohydrates that are absorbed into the body and are counted against your daily allowance. Not all carbs are created equal in this regard, as some sources of carbohydrates like fiber and sugar alcohols are not absorbed into the bloodstream.

To calculate net carbs, you need to look at the food label and do some simple math. First, determine the total carb content by adding up the total carbohydrates, including fiber and sugar alcohols (sometimes listed as Erythritol). Then, subtract the amount of dietary fiber and half the amount of sugar alcohols from the total carb content. The result is the net carb amount for that food.

Foods to Eat and Avoid on Keto

Meats such as beef, veal, lamb, pork, chicken, and turkey, and fish like cod, sardines, tuna, and salmon are all encouraged on the keto diet as they have very low net carbs. Most green and leafy vegetables also fall into this category and can be enjoyed freely.

On the other hand, the keto diet bans carb-rich foods, including starches from grains like bread, cereals, pasta, rice, and cookies, as well as potatoes, corn, and other starchy vegetables. Most fruits are also off the menu, except for small portions of berries, which are lower in net carbs compared to other fruits.

Benefits of Keto for Weight Loss

The keto diet has been shown to provide several benefits for weight loss, including:

• A satiating effect due to the high-fat content, reducing food cravings.
• A decrease in appetite-stimulating hormones like insulin and ghrelin when eating restricted amounts of carbohydrates.
• A direct hunger-reducing role of ketone bodies, which are the main fuel source on the diet.
• Increased calorie expenditure due to the metabolic effects of converting fat and protein to glucose.
• Promotion of fat loss over lean body mass, partly due to decreased insulin levels.

Potential Risks and Challenges

While the keto diet has been shown to be effective for weight loss, it is not without its potential risks and challenges. Some negative side effects of a long-term keto diet may include an increased risk of kidney stones, osteoporosis, and elevated blood levels of uric acid, which is a risk factor for gout.

Additionally, the keto diet can be challenging to maintain due to the extreme carbohydrate restriction. Possible symptoms during the initial phase of the diet, which may last days to weeks, include hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog.

Furthermore, an emphasis on foods high in saturated fat goes against recommendations from organizations like the American Heart Association and may have adverse effects on blood LDL cholesterol levels.

The keto diet has been shown to be effective for weight loss and improving metabolic health markers. However, it may not be suitable or sustainable for everyone due to its restrictive nature and potential side effects. It is always recommended to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

Health benefits of keto

The keto diet is a low-carb, high-fat diet that has been proven to be effective for weight loss and certain health conditions. Here are some of the health benefits of following a keto diet:

Weight Loss

The keto diet is well-known for its ability to promote weight loss. By significantly reducing carbohydrate intake, the body is forced to burn fat for fuel, leading to weight loss. This is especially useful for losing excess body fat without experiencing hunger cravings.

Improved Blood Sugar Control

The keto diet can be beneficial for individuals with type 2 diabetes or metabolic syndrome. Lowering carbohydrate intake leads to lower blood sugar and insulin levels, which can help manage blood sugar levels and improve insulin sensitivity.

Appetite Control

The keto diet has a satiating effect, reducing food cravings and increasing feelings of fullness. This makes it easier to stick to the diet and can lead to reduced calorie intake without feeling hungry.

Improved Metabolic Health

The keto diet has been shown to improve several markers of metabolic health, including blood pressure, HDL cholesterol, and triglyceride levels. It can also help reduce the risk of metabolic syndrome, which includes conditions such as hypertension, abdominal obesity, and elevated blood sugar.

Other Potential Benefits

Although more research is needed, the keto diet has been linked to potential improvements in other health conditions, such as polycystic ovary syndrome (PCOS), irritable bowel syndrome (IBS), and non-alcoholic fatty liver disease (NAFLD).

It's important to note that while the keto diet offers these potential health benefits, it may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have specific health concerns or conditions.

Foods to eat on keto

The keto diet is a high-fat, low-carb, and moderate-protein diet. It is designed to put the body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. 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 fibre from the total number of carbs in a serving of food.

Meat and Poultry

Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals such as potassium, selenium, and zinc. Examples include chicken, pork, steak, lamb, bacon, turkey, ham, and sausage.

Seafood

Fatty seafood like salmon, tuna, sardines, and mackerel are rich in B vitamins, potassium, and selenium, and high in omega-3 fats, which are associated with lower insulin levels and increased insulin sensitivity. Shellfish such as crab, clams, oysters, lobster, and mussels are also keto-friendly, but their carb count varies, so it's important to track these carbs.

Dairy

Cheese, cream, butter, and ghee are all keto-friendly. Cheese is low in carbs and high in fat and protein, while plain Greek yogurt and cottage cheese are high in protein and calcium.

Eggs

Eggs are a great source of protein and contain less than 1 gram of carbs per large egg. They also contain antioxidants that protect eye health.

Nuts and Seeds

Nuts and seeds are high in healthy fats, fibre, and protein, and low in net carbs. Examples include almonds, macadamia nuts, walnuts, and flaxseeds.

Healthy Oils

Olive oil, coconut oil, avocado oil, and butter are all good sources of healthy fats and can be used for cooking or added to meals for extra flavour.

Non-Starchy Vegetables

Dark green vegetables like broccoli, spinach, and kale are low in carbs and rich in vitamins, minerals, and antioxidants. Other keto-friendly vegetables include cauliflower, cabbage, green beans, zucchini, peppers, eggplant, tomatoes, asparagus, cucumber, onion, mushroom, and olives.

Berries

Blackberries, raspberries, and strawberries are lower in carbs and higher in fibre than other fruits, making them a good choice for keto.

Beverages

Unsweetened coffee and tea are keto-friendly and can be enjoyed with a splash of milk or cream. Dry wine and liquor can be consumed in moderation.

Frequently asked questions