Carb-Loading On Off Keto Days: How Much Is Too Much?

The ketogenic (keto) diet is a popular low-carb, high-fat diet that has been used for decades to help with weight loss and manage certain health conditions. The keto diet limits carbs to 50 grams or less per day, and for some, as low as 20 grams. This low-carb intake helps the body switch to burning fat for fuel, leading to weight loss and other health benefits.

On off keto days, it is important to still be mindful of carb intake to maintain the benefits of the keto diet. While there may be some flexibility to consume more carbs on these days, it is generally recommended to keep carb intake below 50 grams to avoid disrupting ketosis. This means that even on off days, it is important to avoid high-carb foods such as sugary treats, starchy foods like bread and pasta, beans, legumes, and high-carb fruits. Instead, focus on low-carb, nutrient-rich foods.

Additionally, it is important to be mindful of other macronutrients on off keto days. The keto diet is a high-fat, moderate-protein diet. So, while there may be room for more carbs, it is important to still include enough healthy fats and protein in your meals.

How to calculate net carbs

To calculate net carbs, you need to subtract the amount of fibre and half the amount of sugar alcohols from the total number of carbohydrates. This is because fibre and sugar alcohols are not absorbed into the bloodstream in the same way as other carbohydrates.

• Determine the total carb content by looking at the nutrition label on the food product. This includes the total amount of carbohydrates, fibre, and any sugar alcohols (sometimes listed as erythritol).
• Subtract the amount of dietary fibre from the total amount of carbohydrates.
• If the food is processed, subtract half the amount of sugar alcohols from the total amount of carbohydrates. If the only sugar alcohol listed is erythritol, subtract the full amount.

The result is the amount of net carbs in the food. It is important to note that the number of net carbs will always be less than or equal to the total carb count.

For example, if a food product has 20 grams of total carbs, 8 grams of fibre, and 5 grams of sugar alcohols, the calculation would be as follows:

Net Carbs = Total Carbs - Dietary Fiber - Half Sugar Alcohols

Net Carbs = 20g - 8g - 5g = 7g

It is recommended that those on the keto diet consume no more than 50 grams of net carbs per day.

It is worth noting that the Food and Drug Administration (FDA) does not recognize the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels. Additionally, the concept of net carbs is not recognized by many scientists and healthcare professionals, so the benefits of calculating them may be unclear.

How to eat keto on a budget

The ketogenic diet is a high-fat, very low-carb diet that has become increasingly popular, often as a tool to lose weight. The diet tends to be high in animal products, fats, and other low-carb foods like avocado and coconut. These foods can be expensive, but there are ways to follow a keto diet on a budget.

Tips for Eating Keto on a Budget:

• Skip the packaged keto foods: Keto-compliant foods like meal-replacement bars, fat bombs, or shakes are not necessary for a keto diet and tend to be very pricey.
• Add non-starchy vegetables: While keto is focused on fats and proteins, it's important to bulk up meals with keto-approved, low-carb vegetables like spaghetti squash, cauliflower, and lettuce. Buy these vegetables whole and prepare them yourself to save money.
• Choose cheaper cuts of meat: Meat prices vary depending on the cut and type. For example, chicken thighs are generally more budget-friendly than chicken breasts.
• Shop at bargain grocery stores: Prices vary depending on where you shop. Look for bargain grocery stores or wholesale clubs to find better prices on meat, oils, and specialty items like nuts.
• Buy in bulk: Buying foods like nuts, seeds, shredded coconut, and cooking oils in bulk can help cut down on expenses.
• Look for sales and stock up: If you have room in your freezer, stock up on meats, vegetables, and avocados when they're on sale.
• Buy seasonal and frozen produce: Seasonal and locally grown vegetables tend to be less expensive. Frozen fruits and vegetables are also more affordable and last longer, reducing waste.
• Plan and prep meals: Planning meals before shopping can help avoid unnecessary purchases. Prepping meals ahead of time can also help you stick to your plan and prevent expensive takeout orders.
• Choose cheaper proteins: Eggs are an affordable, keto-friendly food that can be used in a variety of meals. Canned tuna, cheaper cuts of meat like chicken thighs or ground beef, and cooked whole chickens are also budget-friendly options.

Sample Keto Meals on a Budget:

Day 1:

• Breakfast: 3 egg and cheese omelet with spinach, side of frozen berries
• Lunch: Chicken soup with shredded chicken, broth, celery, garlic, herbs, and topped with plain Greek yogurt
• Dinner: Pork chops with sautéed green beans and almonds

Day 2:

• Breakfast: Cottage cheese with frozen strawberries and seeds
• Lunch: Hard-boiled eggs mashed on cucumber slices, topped with hemp hearts and full-fat salad dressing
• Dinner: Lettuce cups with ground turkey, frozen vegetable mix, and plain Greek yogurt

Day 3:

• Breakfast: Smoothie with frozen raspberries, nut butter, spinach, and coconut milk
• Lunch: Tuna salad stuffed in red bell peppers
• Dinner: Cauliflower "rice" stir fry with frozen broccoli, shredded chicken, sesame seeds, garlic, and ginger

Day 4:

• Breakfast: Fried eggs with sautéed spinach cooked in butter or oil
• Lunch: Turkey roll-ups with plain Greek yogurt, sliced peppers, and cucumbers
• Dinner: Bunless burger on a bed of greens topped with cheese, side of roasted Brussels sprouts

Day 5:

• Breakfast: Full-fat Greek yogurt with nuts
• Lunch: Salad with hard-boiled eggs, cheese, sliced peppers, mushrooms, and lemon olive oil dressing
• Dinner: Ground chuck meatballs served over spaghetti squash, tossed in avocado oil and Parmesan

Day 6:

• Breakfast: Bell pepper and mushroom omelet with shredded cheese
• Lunch: Arugula salad with canned tuna, cucumbers, radishes, sunflower seeds, and olive oil dressing
• Dinner: Chicken thighs with coconut cauliflower soup

Day 7:

• Breakfast: Nut and seed porridge made with canned coconut milk
• Lunch: Egg salad made with plain Greek yogurt on celery sticks
• Dinner: Pork tenderloin, eggplant, and zucchini cooked in butter and topped with cheese

Budget-Friendly Keto Snacks:

• Sliced veggies with nut butter
• Full-fat Greek yogurt with frozen berries
• A handful of nuts or seeds
• Hard-boiled eggs
• Celery sticks with cottage cheese or pimento cheese
• Unsweetened dark chocolate (70% or more cocoa) or Stevia-sweetened chocolate
• Homemade kale chips roasted with healthy oils

What to eat and what to avoid

What to Eat

To stay in ketosis, it is recommended to eat no more than 50 grams of net carbs per day, and for some, as low as 20-30 grams. Net carbs are the amount of carbohydrates absorbed into your body. To calculate net carbs, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount.

Meat such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon have very low net carbs and can be enjoyed freely. Most green and leafy vegetables also have an extremely low keto net carb count and can be eaten without restriction.

Other foods to eat on a keto diet include:

• High-fat dairy such as cheese
• Eggs
• Avocados
• Olive oil
• Nuts
• Dark green vegetables such as broccoli
• Berries

What to Avoid

To maintain ketosis, it is important to avoid high-carb foods, including:

• Sugary foods such as candy, cakes, ice cream, pastries, and soda
• Starchy foods such as bread, pasta, rice, potatoes, and oats
• Beans and legumes
• High-carb fruits such as apples, bananas, and oranges
• Alcohol, especially sugary cocktails and high-carb beers

How to track carbs

Tracking your daily carb intake can help you be more aware of the effects of carbs on your body. It can be a tedious task, but there are several apps that can make the process easier.

Step 1: Determine your daily goal

The recommended amount of daily carbs varies depending on your lifestyle. The general public should get 225 to 325 grams per day when following a basic 2,000-calorie diet. Athletes, for example, should get approximately 2.7 to 4.5 grams of carbohydrates per pound of body weight daily.

Step 2: Know your serving sizes

When preparing foods like oatmeal, whole-grain cereal, brown rice, quinoa, and pasta, it is important to know how many carbs you are getting per serving. Use measuring cups and scales to increase your accuracy. Prepared foods with labels will give you the carb content per serving.

Step 3: Consider your liquids

Don't forget to include liquids in your carb count. Unless it is water, unsweetened tea, or a beverage containing an artificial sweetener, it likely contains carbs. This includes fruit punch, soda, smoothies, milk, fruit nectars, and coffee drinks. Check the nutrient labels for accurate amounts.

Step 4: Choose a tracking app

There are several apps available to help you track your carb intake, including MyFitnessPal, Cronometer, and Carb Manager. These apps allow you to log the foods you eat and see the number of carbs you are consuming. Some apps also offer additional features such as social networking, progress sharing, and net carb tracking.

Step 5: Log your meals

Use your chosen app to log the meals you eat throughout the day. Most apps will have a database of foods to choose from, or you can scan barcodes to get nutritional information. You can also create custom recipes and log them.

Step 6: Calculate your net carbs

Net carbs are the amount of carbs that are absorbed into your body. To calculate net carbs, subtract the amount of dietary fiber and half the amount of sugar alcohols from the total number of carbs. On the keto diet, it is recommended to stay under 50 grams of net carbs per day.

Step 7: Review your progress

At the end of the day, review your carb intake and see how close you are to your goal. If you are above or below your target, adjust your intake accordingly.

Keto diet health risks

The keto diet is a low-carb, high-fat diet that can lead to weight loss and lower blood sugar levels. However, it is not without its risks. Here are some of the potential health risks associated with the keto diet:

• Nutrient deficiencies: The keto diet restricts several nutrient-dense foods, such as fruits, whole grains, and legumes, which may result in deficiencies in vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus.
• Digestive issues and changes in gut bacteria: The diet's restriction of carbs can make it challenging to meet daily fiber needs, leading to digestive discomfort and constipation. Additionally, a diet low in fiber may negatively affect gut bacteria, potentially compromising immunity, mental health, and inflammation levels.
• Kidney problems: The high intake of animal foods on the keto diet can cause blood and urine to become more acidic, leading to an increased risk of kidney stones. The diet may also overload the kidneys, which work to metabolize protein.
• Liver problems: The high amount of fat in the keto diet may be challenging for the liver to metabolize, potentially worsening any existing liver conditions.
• Increased risk of chronic diseases and early death: While the health impact of the keto diet is still being debated, some evidence suggests that high-fat, low-carb diets focusing on animal foods may increase the risk of heart disease, cancer, and all-cause mortality.
• Bone health: The keto diet has been linked to impaired bone health in several studies, with a potential decrease in bone mineral density and an increase in bone breakdown.
• Low blood sugar: While keto can help manage blood sugar levels in diabetics, it may also increase the risk of hypoglycaemic episodes, especially in individuals with type 1 diabetes.
• Social isolation and disordered eating: The strict nature of the keto diet may lead to social isolation and, in some cases, disordered eating patterns.
• Constipation: The keto diet's restriction of fibrous foods like grains and legumes can result in constipation.
• Fuzzy thinking and mood swings: The keto diet's low-carb nature may cause confusion and irritability as the brain functions best when using sugar from healthy carbohydrates as its energy source.
• Keto flu: As your body adapts to ketosis, you may experience symptoms such as an upset stomach, dizziness, decreased energy, and mood swings, commonly known as the "keto flu."

It is important to consult a healthcare professional before starting any new diet, especially one as restrictive as keto, to ensure it is safe and appropriate for your individual needs.

Frequently asked questions