Keto Diet Calorie Counting: Carb Intake Explained

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. It involves limiting your carbohydrate intake to a maximum of 50 grams per day and replacing those calories with fat. This puts your body into a state of ketosis, where it burns fat instead of carbohydrates for energy. The number of carbs you can eat on the keto diet depends on your activity level, stress levels, and sleep, among other factors. For example, if you are very active and exercise 4-5 times per week, you may be able to consume more carbs and stay in ketosis. On the other hand, if you lead a sedentary lifestyle and are overweight, it is recommended to keep your carb intake on the lower end, around 20 grams per day, to ensure you achieve ketosis.

The keto diet recommends a daily carb intake of 20-50 grams

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. The ketogenic or "keto" diet works by limiting carbohydrates and replacing them with fats, putting the body into a state of ketosis.

Ketosis is a natural metabolic state where the body burns fat for energy instead of carbohydrates. This shift in energy sources can lead to weight loss and improved health outcomes, such as lower insulin resistance, blood pressure, and cholesterol levels.

To achieve and maintain ketosis, the keto diet recommends a daily carb intake of 20-50 grams. This range is crucial for keeping the body in a state of ketosis. Net carbs, which exclude fibre and sugar alcohols, are also considered, with some people choosing to count these instead of total carbs.

The recommended daily carb intake on the keto diet is significantly lower than a standard Western diet, which can make it challenging to follow. However, the exact number of carbs can vary depending on individual factors such as physical activity levels, stress levels, and sleep quality.

For those new to the keto diet, starting with an upper limit of 50 grams of carbs per day is recommended. This approach may help reduce the unpleasant symptoms associated with the initial phase of carb restriction, known as the "keto flu."

It is important to note that the keto diet is not suitable for everyone, and it is always advisable to consult a healthcare professional before making significant dietary changes.

Net carbs are calculated by subtracting fibre and sugar alcohols from total carbs

The keto diet is a low-carbohydrate, fat-rich eating plan that has been used to treat specific medical conditions. The diet typically reduces total carbohydrate intake to less than 50 grams a day and can be as low as 20 grams a day. The premise of the keto diet is that if you deprive the body of glucose, an alternative fuel called ketones is produced from stored fat.

Net carbs refer to the total carbs minus fibre and some sugar alcohols, which are not digestible. They are the total amount of digestible carbohydrates in a food product or meal. Net carbs are sometimes referred to as digestible or impact carbs. The terms refer to carbs that are absorbed by the body, including both simple and complex carbs.

When calculating net carbs, you should subtract the fibre from the total carbs listed on a food's nutrition label. This is because the body cannot fully digest most types of dietary fibre.

You should also subtract half the amount of sugar alcohols from the total carb amount listed on the label to get the net carbs. Erythritol is an exception to this rule, as it is a type of sugar alcohol that the body cannot digest into glucose at all. Therefore, to calculate the net carbs of a food containing erythritol, subtract the total amount from the total amount of carbs listed on the nutrition label.

Some ready-to-eat foods, including energy bars and protein bars, contain both fibre and sugar alcohols. In these cases, calculate the number of grams of fibre and the amount of sugar alcohol, add these two numbers together, and subtract that number from the total carbs.

Calculating net carbs can be beneficial for people with diabetes, as it can help them track their intake of dietary fibre and balance medications with carb intake. However, it is important for people with diabetes to consult a doctor or dietitian before starting a low-carb diet.

Total carbs are not always equal to net carbs

When following a keto diet, it is important to understand the difference between total carbs and net carbs. Total carbs refer to all carbohydrates present in a food item, whereas net carbs are the carbohydrates that can be absorbed and used by the body for energy. The key distinction is that net carbs are calculated by subtracting fibre and sugar alcohols from the total carb count, as these are not fully absorbed by the body.

Total carbs and net carbs are not always equal because some carbohydrates are not fully digestible. Fibre, for example, is a type of complex carbohydrate that the body cannot digest. It moves slowly through the digestive system and is not broken down into glucose. As a result, it does not contribute to blood sugar spikes or energy in the same way that digestible carbohydrates do.

Sugar alcohols, such as mannitol, sorbitol, and xylitol, are also considered indigestible carbohydrates. They are modified alcohol molecules that resemble sugar and are commonly used as artificial sweeteners. However, their impact on blood sugar levels and the body is not fully understood, and they may cause problems for some individuals. Therefore, when calculating net carbs, it is generally recommended to subtract half the amount of sugar alcohols from the total carb count.

By excluding indigestible carbohydrates like fibre and sugar alcohols, net carbs provide a more accurate representation of the carbohydrates that will impact blood sugar levels and energy levels. This distinction is particularly important for individuals with diabetes, who need to carefully manage their carbohydrate intake to maintain safe blood sugar levels.

In summary, total carbs and net carbs are not interchangeable terms. Net carbs are calculated by subtracting indigestible carbohydrates, providing a more precise measurement of the carbohydrates that the body can utilise for energy. This distinction is crucial for individuals following a keto diet, as it helps them stay within their carbohydrate targets and maintain ketosis.

Keto-friendly carb sources include cocoa powder, dark chocolate, avocados, berries, and shirataki noodles

Keto-Friendly Carb Sources

Cocoa Powder

Cocoa powder is a popular keto-friendly ingredient, often used in baking and smoothies. It is made from cocoa beans, which are fermented, dried, and ground into a fine powder. Cocoa powder is rich in flavour and adds a deep chocolate taste to various dishes. When choosing a cocoa powder for the keto diet, look for products that are unsweetened and have no added sugars. Some brands also offer keto-specific cocoa powders, which can be a great option.

Dark Chocolate

Dark chocolate is another indulgent treat that can be enjoyed in moderation on the keto diet. It contains a higher concentration of cocoa and typically has less sugar than milk chocolate. When selecting a dark chocolate, aim for varieties with at least 70% cocoa solids to maximise the health benefits and ensure it fits within your keto macros. Additionally, some brands offer keto-friendly dark chocolate products specifically designed to be low in carbs.

Avocados

Avocados are a versatile fruit that can be incorporated into sweet and savoury dishes. They are an excellent source of healthy monounsaturated fats, vitamins, minerals, and fibre. A whole avocado contains around 12.8 grams of carbohydrates, but the recommended serving size is about one-third of a medium avocado, which reduces the carb intake further. Avocados are a great way to add creaminess and healthy fats to your keto meals.

Berries

Berries, including strawberries, raspberries, blueberries, and blackberries, are keto-friendly fruits known for their nutritional benefits. They are rich in vitamins, minerals, and antioxidants. While they do contain carbohydrates, they also provide a good amount of fibre, which is important for a well-rounded keto diet. Enjoy berries as a snack or add them to yoghurt, salads, or keto desserts.

Shirataki Noodles

Shirataki noodles are a unique, low-carb noodle option made from the starch of the konjac plant, also known as glucomannan. This type of starch is not digested by the body, making shirataki noodles extremely low in calories and carbohydrates. They are a versatile ingredient that can be used in place of traditional noodles or pasta. Shirataki noodles are a great way to enjoy your favourite noodle dishes while sticking to your keto diet.

High-carb foods to avoid include fruits, pasta, potatoes, candy, and bread

A keto diet is a low-carb, fat-rich eating plan that has been used to treat specific medical conditions. The diet typically reduces total carbohydrate intake to less than 50 grams a day, but this can be as low as 20 grams. The average recommended daily protein intake for a person assigned female at birth following a keto diet is 46 grams, and for a person assigned male at birth, it is 56 grams.

High-carb foods to avoid when following a keto diet include:

Fruits

Fruits are an excellent source of healthful carbohydrates, particularly bananas, apples, and mangoes. One medium banana contains 26.9 grams of carbohydrates, while a medium apple contains 20.6 grams. Mangoes, another sweet tropical fruit, contain 24.8 grams of carbohydrates per cup.

Pasta

Pasta is a versatile and inexpensive food, but it is also high in carbs. Just 1 cup of cooked spaghetti contains 46 grams of carbs. Choosing whole wheat pasta is a slightly lower-carb option, containing 45 grams of net carbs per cup.

Potatoes

Sweet potatoes are a delicious and nutritious food, containing 37.3 grams of carbohydrates per large, baked potato. They are also a good source of potassium and vitamins A and C. However, they are high in starch and should be avoided when following a keto diet.

Candy

Candy, cake, and chocolate are all high in carbs and should be avoided when following a keto diet. These foods are typically high in refined sugar, which can cause blood sugar spikes and crashes.

Bread

Both white and whole wheat bread contain significant amounts of carbohydrates. Bread is a staple food in many cultures, but it is best to limit consumption when on a keto diet. Whole wheat bread typically has a lower amount of carbs compared to white bread.

Frequently asked questions