Carbs And Keto: Counting Total Carbs For Ketosis

The ketogenic (keto) diet is a high-fat, moderate-protein, and very low-carb eating plan. The keto diet originated as a therapeutic diet used to control seizures in people with epilepsy. Today, it has become trendy, and many people are using it to lose weight. To stay in ketosis, a person requires up to 50 grams of carbs per day. However, the exact number of grams of carbohydrates will be different for everyone and is generally around 20 to 50 grams per day. Most Ketogenic diet guidelines recommend staying between 15 and 30 grams of net carbohydrates per day, or 5-10% of total calories. Net carbohydrates are calculated by subtracting the grams of dietary fiber and certain sugar alcohols from the total grams of carbohydrates.

How to calculate net carbs

Net carbs refer to the amount of carbohydrates that are absorbed by your body. The term is controversial and not recognised by the Food and Drug Administration (FDA), which recommends using total carbohydrates listed on nutrition labels.

However, if you are interested in calculating net carbs, there are a few steps you can take.

First, you need to identify the total amount of carbohydrates in a given food product or meal. This information can usually be found on the nutrition label.

Next, you need to identify the amount of fibre in the food product or meal. Again, this information should be available on the nutrition label.

Then, subtract the amount of fibre from the total amount of carbohydrates. For example, if a food contains 20 grams of total carbohydrates and 10 grams of fibre, the calculation would be 20 grams - 10 grams = 10 grams of net carbs.

It is important to note that this calculation assumes that all carbohydrates that are not fibre are digestible. However, this may not always be the case, as some foods may contain sugar alcohols that are only partially digested.

If the food product contains sugar alcohols, you can adjust the calculation by subtracting half of the sugar alcohol content from the total amount of carbohydrates. So, if a food contains 20 grams of total carbohydrates, 10 grams of fibre, and 10 grams of sugar alcohols, the calculation would be 20 grams - 10 grams - 5 grams = 5 grams of net carbs.

It is worth noting that this is a general guideline and that the specific calculation may vary depending on the type of sugar alcohol present. For example, in the case of erythritol, a type of sugar alcohol that is not fully digested, you can subtract the total amount of erythritol from the total amount of carbohydrates.

Additionally, if you are following a ketogenic diet, it is recommended to keep your net carb intake between 15-30 grams per day or 5-10% of total calories. This may vary depending on your activity level and lifestyle.

What foods to eat on keto

The keto diet is a high-fat, moderate-protein, and very low-carb eating plan. The diet typically consists of 70-75% fat, 20-25% protein, and 5-10% carbohydrates.

To stay in ketosis, a person should consume up to 50 grams of carbs per day. However, some people can eat more and stay in ketosis, while others may need to be more restrictive. Most keto diet guidelines recommend staying between 15-30 grams of net carbohydrates per day, or 5-10% of total calories. Net carbohydrates are calculated by subtracting the amount of fibre and sugar alcohol from the total number of carbs.

• Fish and seafood: Salmon, shrimp, lobster, flounder, crab, and sardines are good choices as they are high in essential nutrients like omega-3 and B vitamins, but very low in carbs.
• Meat and poultry: Turkey, beef, chicken, and sausages are popular on the keto diet as they are high in fat and low in carbs. However, it is recommended to eat these foods in moderation due to links with health conditions such as heart disease.
• Non-starchy vegetables: Broccoli, cauliflower, zucchini, bell peppers, and avocados are good options as they are low in carbs but still contain fibre and other important micronutrients.
• Berries: Strawberries, blackberries, raspberries, and blueberries are relatively low in carbs and contain healthy antioxidants.
• Nuts and seeds: Pumpkin seeds, almonds, cashews, chia seeds, pecans, hemp seeds, and macadamia nuts are healthy, high-fat, and low-carb food options. They also contain plenty of fibre and are linked to a lower risk of heart disease and diabetes.
• Eggs: Whole eggs are a good choice as they are low in carbs and high in protein and healthy fats. They are also versatile and can be used in various keto-friendly dishes.
• High-fat dairy products: Cheese, whole milk yogurt, ricotta cheese, and kefir are good sources of protein and fat. However, it is recommended to balance dairy intake with plant-based options.
• Oils: Olive, avocado, canola, nut, and seed oils are healthy sources of fat and contain no carbohydrates.
• High-cocoa chocolate: Chocolate with a cocoa content of 70% or more is a good source of antioxidants and may improve heart health.
• Coffee and tea: Tea and coffee are good carb-free drink options and are linked to a range of health benefits.

What foods to avoid on keto

The keto diet is a high-fat, very-low-carb, and moderate-protein eating plan. The aim is to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To stay in ketosis, a person should eat no more than 50 grams of carbohydrates per day.

Grains and Starches

Whole grains like wheat, rice, corn, and oats are rich in carbohydrates and can hinder the body's ability to enter ketosis. This includes foods like bread, pasta, and potatoes.

Sugary Foods and Sweets

Candies, pastries, sugary drinks, and fruits with high sugar content like bananas, grapes, and mangoes are a definite no on the keto diet. These foods cause a quick rise in insulin levels, hindering fat burning and making it difficult to achieve and maintain ketosis.

Starchy Vegetables

Some vegetables contain higher levels of starch and carbohydrates. Potatoes, yams, and corn should be restricted on the keto diet.

Legumes and Beans

Despite being a good source of protein and fiber, beans and legumes like lentils, chickpeas, and black beans contain a significant amount of carbohydrates. These can potentially interrupt ketosis and cause fluctuations in blood sugar levels.

Processed Foods with Hidden Carbs

Processed foods like chips, pre-packaged snacks, and convenience meals often contain hidden sugars and carbs, which can impede your keto progress. It's important to read food labels and opt for whole, unprocessed foods instead.

Alcohol and Cocktails

Alcohol presents a challenge on the keto diet. While some alcoholic beverages contain minimal carbs, the body prioritizes metabolizing alcohol over fats, which can delay or halt ketosis. Cocktails mixed with sugary syrups or sodas can result in a high intake of carbs.

High-Carb Sauces and Condiments

Many condiments like ketchup, BBQ sauce, and sweet dressings contain sugars and starches that can quickly add up and disrupt ketosis.

Trans Fats and Hydrogenated Oils

Partially hydrogenated oils, which often contain trans fats, can have negative effects on heart health and contribute to inflammation. While there is no direct link between trans fats and ketosis, it is advisable to avoid them to promote overall health while on the keto diet.

Low-Fat and Diet Products

Low-fat and diet items often include extra sugars and artificial sweeteners to make up for the lack of fat. These products can increase your carbohydrate intake and impede your progress on the keto diet.

Dairy

While dairy can be part of a keto diet, it is important to choose the right types. Avoid sweetened or flavored dairy products, which can add to your carb count. Whole milk, for example, has 11 grams of carbs per cup, while unsweetened almond milk has just 3 grams in the same serving.

Certain Fresh Fruits

Fruits like mangoes, bananas, and grapes are naturally high in carbs and could prevent you from reaching or maintaining ketosis.

Refined Carbs

White bread, pasta, rice, and pastries are high in carbs and could prevent a ketogenic state if consumed in large quantities.

Beer and Mixed Drinks

Beer, liqueurs, and mixed drinks have a high carb and low nutrient count, making them unsuitable for a keto diet.

Honey and Syrups

Honey and syrups like agave or maple syrup are concentrated sugar and can easily increase your daily carb count without providing significant nutrition.

Juice

While fruit juice contains vitamins, it is also high in natural sugar and lacks dietary fiber. This can lead to blood sugar spikes and knock you out of ketosis.

Soda

Soda is essentially sugar water with no nutritional value and a high carb count. A single can of Coca-Cola contains 39 grams of carbs.

Ketchup, Barbecue Sauce, and Other Condiments

These condiments are packed with sugar and provide little in the way of nutrients or fiber. Eating large amounts of these can quickly add to your daily carb count.

Glazed or Honey-Baked Ham

The sugar baked onto or infused into these hams can keep you from reaching or maintaining ketosis.

Light or Low-Fat Margarine

While low-fat margarine is a staple in some weight loss diets, it is not ideal for keto as it is low in fat—your main source of fuel on this diet.

Dried Fruit or Trail Mix

When fruit is dried, its sugar is concentrated, resulting in high carb counts in small serving sizes. For example, a single Medjool date has 18 grams of carbs. Trail mix often includes chocolate chips, candies, or sugar-coated nuts, making it another food to avoid.

Low-Fat Diet Foods

Foods marketed as low-fat are often higher in sugar to compensate for the lack of fat. Common culprits include low-fat yogurt, mayonnaise, salad dressings, reduced-fat peanut butter, and skim milk.

Quinoa and Other Grains

Grains like quinoa and millet are too high in carbs to be included in a keto diet.

Dark Chocolate (Below 70% Cacao)

Dark chocolate with less than 70% cacao content is not keto-friendly due to its added sugar content.

Milk and White Chocolates

Milk and white chocolates are not suitable for a keto diet due to their high sugar content.

How to get into ketosis

The ketogenic (keto) diet is a high-fat, moderate-protein, and very low-carb eating plan. The goal of a keto diet is to get and keep the body in a state of ketosis, where it uses fat instead of carbohydrates as its primary energy source. To achieve and maintain ketosis, it is essential to drastically reduce carbohydrate intake, typically to less than 50 grams per day, though this may vary depending on individual factors. Here are some detailed instructions on how to get into ketosis:

Understand the Basics of Ketosis and the Keto Diet:

• Ketosis is a metabolic state where the body burns fat instead of carbohydrates for energy, resulting in the production of ketones, which are used as fuel.
• The keto diet aims to induce and maintain ketosis by significantly limiting carbohydrate intake and increasing fat consumption.

Limit Your Carbohydrate Intake:

• The general guideline for keto is to consume less than 50 grams of carbohydrates per day. However, some sources suggest a more restrictive limit of 20-30 grams of net carbs per day.
• Net carbs are calculated by subtracting dietary fibre and certain sugar alcohols, such as erythritol, from the total carbohydrate amount.
• To ensure you stay within the carb limit, track your carbohydrate intake and choose low-carb food options.

Increase Your Healthy Fat Intake:

• As the name suggests, the keto diet is high in fat. Aim for fat to make up around 70% of your total calorie intake.
• Choose fatty cuts of meat, add healthy fats like olive oil and avocado to your meals, and include high-fat dairy products like cheese.

Be Mindful of Your Protein Intake:

• While protein is important, excessive consumption can interfere with ketosis. Aim for protein to make up around 20-25% of your total calorie intake.
• Include fatty fish like salmon, eggs, and lean proteins like chicken, ensuring you add healthy fats when cooking.

Know What to Eat and What to Avoid:

• Focus on whole, unprocessed foods. Include leafy greens, above-ground vegetables, nuts, seeds, and low-glycemic impact berries.
• Avoid grains, sugar, most fruits, tubers, high-carb vegetables like potatoes, and processed foods.

Stay Consistent and Patient:

• It takes time for the body to adapt to burning fat instead of carbs. Be patient and consistent with your diet, as it may take a few weeks to fully enter and maintain ketosis.
• Track your progress and make adjustments as needed, but give your body time to adjust to this new way of eating.

Manage Stress and Exercise:

Stress and exercise can impact ketosis. Mitigate stress through meditation and adequate sleep, and incorporate a combination of high-intensity and low-intensity exercises into your routine.

Consider Supplements:

If desired, you can use supplements like ketone salts and MCT oil to boost ketone levels. However, these should not replace a well-formulated keto diet.

Remember, it is always recommended to consult with a healthcare professional or dietitian before starting any new diet, especially one as restrictive as keto. They can guide you in safely and effectively reaching and maintaining ketosis.

How to stay in ketosis

The ketogenic (keto) diet is a high-fat, moderate-protein, and very low-carb eating plan that puts the body into a state of ketosis. Ketosis is when the body uses fat and ketones (acids that appear in the blood and urine when the body burns fat) as its primary energy source instead of glucose from carbohydrates. To stay in ketosis, the general recommendation is to consume less than 50 grams of carbohydrates per day. However, the exact number of carbs can vary from person to person, and some people may need to restrict their carb intake to below 35 grams per day. Here are some tips to help you stay in ketosis:

• Calculate your net carbs: Net carbs are calculated by subtracting fiber and certain sugar alcohols from the total carb count. Net carbs are generally easier to track and allow for greater consumption of vegetables and other nutritious foods while still maintaining ketosis.
• Choose the right types of carbohydrates: Not all carbs are created equal. Avoid high-carb foods such as most fruits, pasta, potatoes, candy, rice, and bread. Instead, opt for low-carb vegetables like avocados, berries, broccoli, and cauliflower.
• Increase your healthy fat intake: Since the keto diet restricts carbohydrates, you need to replace them with healthy fats. Include fatty cuts of meat, high-fat dairy, nuts, seeds, and healthy oils like olive oil and avocado oil in your diet.
• Moderate your protein intake: Excessive protein intake can prevent ketosis. Aim for around 25% of your calories from protein. This may vary depending on your activity level and calorie intake, so use a keto calculator to determine your ideal protein intake.
• Exercise strategically: High-intensity exercise can help deplete glycogen stores and encourage ketone burning. Combine this with low-intensity exercise to enhance fat burning and increase ketone levels.
• Manage your stress levels: Stress can increase cortisol levels, which can impair ketosis. Find ways to reduce stress, such as improving sleep quality, meditating, and reducing your workload.
• Be mindful of your sodium intake: Low carb diets can lead to a mild sodium deficiency, causing side effects like lightheadedness, fatigue, and headaches. Add more sodium to your diet by salting your foods or drinking a cup of broth daily.
• Give it time: It takes time for your body to adapt to burning fat instead of carbs. The "keto flu" is a common side effect that can make you feel unwell for the first few days or weeks. Stick with the diet for at least 3-6 months to give your body time to adjust and fully benefit from ketosis.

Frequently asked questions