Strict Keto Diet: Counting Net Carbs For Weight Loss

The ketogenic diet is a high-fat, moderate-protein, and low-carb eating plan. To stay in ketosis, the body requires up to 50 grams of carbs per day. However, the exact number of grams of carbohydrates will differ for everyone. It is generally around 20 to 50 grams per day. Many people on a keto diet count net carbs, which is the total number of carbs minus fibre. Fibre is not counted in the carbohydrate total because it is not digested by the human body.

Net carbs: the number of carbs to watch on a keto diet

The keto diet is a high-fat, moderate-protein, and low-carb eating plan. The core principle of the ketogenic diet is keeping carbohydrate intake extremely low – less than 50 grams per day. This is because the keto diet aims to get the body into a state of ketosis, where it burns fat instead of carbohydrates for energy.

Net carbs are the total carbs minus the fibre (and minus sugar alcohols, if applicable). For example, a medium red bell pepper has 7 grams of total carbs and 2.5 grams of fibre, so its net carbs are 4.5. This is the number you would track to monitor your daily carb intake.

The number of net carbs you can eat and remain in ketosis varies slightly between individuals. However, in general, a person should consume up to 50 grams of net carbs per day to stay in ketosis. Most ketogenic diet guidelines recommend staying between 15 and 30 grams of net carbs per day, or 5-10% of total calories.

How to calculate net carbs

To calculate the number of net carbs in a serving of food, subtract the fibre content from the number of total carbs. If the food is processed, also subtract half of the sugar alcohol content. These quantities are available on food labels.

Wheat-based products such as rice, pasta, and cereals are high in net carbs and should be limited on a keto diet. Fruits and vegetables can also be high in net carbs, so it is important to research and check labels.

Tips for staying on a keto diet

Keeping to the keto diet can be challenging because it is very restrictive. To make it easier, try easing into the diet gradually. For example, you could stop eating one type of high-carb food at a time, such as bread or juice. It is also a good idea to consume carbs from whole, unprocessed foods to benefit from their vitamins and minerals.

When to consult a doctor

It is important to check with a doctor before making any significant changes to your diet, such as switching to a ketogenic diet. For people with diabetes, it is crucial to monitor for hypoglycaemia (low blood sugar) while on the keto diet.

The keto diet is not a zero-carb diet

The purpose of keeping carbohydrates low on a keto diet is to force the body to use fat as its primary energy source instead of glucose from carbohydrates. This state is called ketosis and is characterised by the production of ketones, which can be used by the body's cells for energy.

While the keto diet does require a significant restriction of carbohydrates, it is important to note that it is not a zero-carb diet. This means that some carbohydrate-containing foods can still be included in the keto diet, albeit in limited quantities. For example, keto dieters can consume small amounts of low-carb fruits like berries, as well as non-starchy vegetables like broccoli, cauliflower, and asparagus.

Additionally, the keto diet does not restrict all types of carbohydrates equally. Simple carbohydrates, such as those found in candy, juice, and starchy vegetables, are more likely to affect ketosis and should be limited. On the other hand, complex carbohydrates from plant-based foods and low-glycemic fruits are less likely to impact ketosis and can be consumed in slightly larger quantities.

Furthermore, the keto diet is not just about restricting carbohydrates. It also involves increasing the consumption of healthy fats and moderate amounts of protein. In fact, a well-formulated keto diet should be high in fat and moderate in protein, with carbohydrates making up only a small percentage of total calories.

In conclusion, while the keto diet does require a significant reduction in carbohydrate intake, it is not a zero-carb diet. Keto dieters can still consume some carbohydrates, especially from low-carb fruits, non-starchy vegetables, and complex carbohydrate sources. Additionally, the keto diet is about more than just carb restriction; it also involves increasing healthy fats and moderate protein intake.

How to calculate net carbs

Net carbs are the fully digestible carbohydrates in a food product or meal. They are also referred to as digestible or impact carbs. Net carbs include both simple and complex carbs. Simple carbs contain one or two sugar units, while complex carbs contain many sugar units linked together.

To calculate net carbs in whole foods, subtract the fibre from the total number of carbs. For 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 minus 13.5 grams of fibre equals 3.6 grams of net carbs.

To calculate net carbs in a packaged product, you need to know the total carbs, fibre, and sugar alcohols listed on the nutrition label. Generally, you can subtract half of the carbs from sugar alcohols from the total carbs. However, if the only sugar alcohol in the ingredients list is erythritol, you can subtract its total value from the total carbs.

For example, if a product contains 23 grams of total carbs, 9 grams of fibre, and 11 grams of sugar alcohols (other than erythritol), the net carb value is 8.5 grams (23 grams of total carbs minus 9 grams of fibre, minus 5.5 grams of sugar alcohols).

Other Considerations

The Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using total carbohydrates listed on nutrition labels. Additionally, people with diabetes should consult their doctor, dietitian, or diabetes educator before starting a low-carb diet, as calculating net carbs can help them track their fibre intake and balance medications with carb intake.

The keto diet is not suitable for everyone

The keto diet is a high-fat, low-carb, and moderate-protein eating plan. It is often used for weight loss, but it is also a medical diet that can be beneficial for people with certain conditions. However, it is not suitable for everyone.

The keto diet is not a good option for those with kidney disease, as it may cause kidney stones and overload the kidneys with excess protein. It is also not recommended for individuals with chronic kidney disease (CKD), as the acid buildup in the blood from animal foods can lead to a state of acidosis, worsening the progression of CKD.

The keto diet is typically not suitable for people with an eating disorder, at risk for heart disease, or who are pregnant or trying to become pregnant. It is generally only explored for children with epilepsy, type 2 diabetes, or obesity.

Additionally, the keto diet may lead to nutrient deficiencies, especially if it restricts nutrient-dense fruits, whole grains, and legumes. It can also cause digestive issues, negatively impact bone health, and increase the risk of chronic diseases and early death, especially if the diet focuses on animal foods.

Furthermore, the keto diet can be challenging to maintain due to its restrictive nature, and it may not be sustainable long-term. It is important to consult a healthcare provider before starting the keto diet, as individual needs vary, and there may be unnecessary risks associated with these dietary changes.

The keto diet can be challenging to stick to

In addition, the keto diet can be difficult to maintain due to its restrictive nature. It eliminates most fruits and dairy products, whole grains, many vegetables, and legumes. As a result, people on the keto diet may find it challenging to get all the necessary nutrients and may need to take supplements. The diet can also be socially isolating, as it can be difficult to find keto-friendly options when dining out or socializing with friends.

Furthermore, the keto diet requires careful planning and monitoring. To stay in ketosis, people must limit their carbohydrate intake to a maximum of 50 grams per day, and they need to be mindful of their protein intake as well, as excess protein can prevent ketosis. This involves regularly testing ketone levels in the blood and making adjustments to the diet as needed. For some, the time and effort required to maintain the keto diet may be challenging or unsustainable in the long term.

Finally, the keto diet may not be suitable for everyone. It is not recommended for people with certain medical conditions, such as kidney stones or type 1 diabetes. Additionally, pregnant or breastfeeding women, children, and individuals with disordered eating patterns should not follow the keto diet without medical supervision. Consulting a healthcare professional before starting the keto diet is essential to ensure it is safe and appropriate for the individual.

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