Fat And Carb Balance: Mastering The Keto Diet

The keto diet is a low-carb, high-fat diet that has been around for nearly 100 years. It has been used to treat epilepsy and is now popular for weight loss and suppressing appetite. The keto diet involves slashing your carb intake and upping your fat intake, which puts your body in a state of ketosis, where it uses fat for fuel.

On a standard diet, most people eat around 50-55% carbohydrates, 20-25% protein and 20-25% fat. On a keto diet, this changes to 75% fat, 20% protein and 5% carbohydrates. For example, a moderately active woman who weighs 150 pounds might eat 25 grams of carbs, 86 grams of protein and 189 grams of fat per day.

It's important to note that not all fats are equal. The keto diet recommends healthy fats such as grass-fed beef tallow oil, nuts, avocado and fatty fish. It suggests avoiding saturated fats and trans fats, which can increase your risk of heart disease and Type 2 diabetes.

The keto diet also recommends non-starchy vegetables such as cauliflower, broccoli, zucchini and mushrooms, and low-carb fruits such as berries.

How much fat should you eat on keto?

The keto diet is a low-carb, high-fat diet that has been around for nearly 100 years. It was initially used as a natural treatment for epilepsy but has since become a popular weight-loss method.

On keto, the body enters a state called ketosis, where it uses fat for fuel instead of carbohydrates. To enter ketosis, you need to be eating a significant amount of fat—generally, 60-75% of your food should be from fat.

Calculating Your Macros

To work out your fat intake, you can use an online calculator to determine your personalised macros. As a general rule, your diet should be made up of:

• 60-75% fat
• 15-30% protein
• 5-10% carbohydrates

It's important to plan your meals and measure your ketones to ensure you're entering ketosis.

Types of Fat to Eat

Not all fats are created equal. On keto, it's best to consume healthy fats such as:

• Monounsaturated fat
• Polyunsaturated fats
• Grass-fed beef tallow oil

Try to avoid saturated and trans fats, which can increase your "bad" cholesterol and the risk of heart disease and Type 2 diabetes. Foods to avoid include:

• Vegetable and canola oils
• Dairy
• Processed junk foods

How much protein should you eat on keto?

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions and is now popular as a weight-loss strategy. It is distinctive for its exceptionally high-fat content—70% to 80% of total daily calories—and moderate intake of protein and carbohydrates.

The amount of protein recommended on a keto diet varies depending on the source. One source suggests that the average person should consume between 1.5 and 2 grams of protein per kilogram of body weight, or about 0.7 to 0.9 grams per pound. This equates to around 10-20% of your daily calories coming from protein. For a 2,000-calorie diet, this would be about 75 grams of protein per day.

However, the ideal amount of protein can vary depending on individual factors such as age, gender, weight, and activity level. For example, those looking to maintain muscle mass while losing weight, or older adults aiming to stay active and healthy, may require a higher protein intake.

It's important to note that eating too much protein on a keto diet can be problematic. This is because the body can convert excess amino acids from protein into glucose through a process called gluconeogenesis, potentially sabotaging weight loss efforts and preventing the body from entering a state of ketosis.

To determine the optimal amount of protein for your specific needs and goals, it is recommended to consult with a healthcare professional or use a keto calculator that takes into account your individual metrics and activity levels.

How many carbs can you eat and stay in ketosis?

The number of carbohydrates you can eat and remain in ketosis depends on several factors, including your age, activity level, goals, and daily calorie consumption. As a general rule, you should limit your net carbohydrate intake to 30 grams per day to stay in ketosis. However, this number may vary depending on your individual needs and circumstances.

Ketosis is a metabolic state that occurs when the body switches from burning glucose for fuel to burning fat. This is achieved by significantly reducing carbohydrate intake and increasing fat intake. The keto diet has been shown to aid in weight loss, suppress appetite, and lower cholesterol.

Calculating Carb Intake

To calculate your net carb intake, subtract the amount of dietary fiber and sugar alcohol from the total carbs in a food item. For example, if a food item has 20 grams of total carbs, 10 grams of dietary fiber, and 6 grams of sugar alcohol, you would subtract the fiber and sugar alcohol from the total carbs, resulting in 4 grams of net carbs.

Factors Affecting Carb Intake

It is important to note that your carb intake may be unique to you and may differ from another person's. Your age, activity level, and daily calorie consumption all play a role in determining how many carbs you can eat while staying in ketosis. Additionally, your carbohydrate tolerance may vary from that of others.

Tips for Staying in Ketosis

To maintain ketosis, it is recommended to stick to 30-50 grams of carbs per day or lower. This will help prevent an increase in blood sugar levels, deplete stored glycogen, and force your body to burn fat to create ketones. However, it is also important to ensure you are getting enough fat and protein in your diet. Fat should make up 70-80% of your daily calories, while protein should make up 20-30%.

In conclusion, the number of carbs you can eat and remain in ketosis depends on various factors, but generally limiting net carbs to 30 grams per day is a good guideline. By understanding your individual needs and staying within your carb limit, you can effectively stay in ketosis and reap the benefits of the keto diet.

What are net carbs?

Net carbs refer to the total amount of digestible carbohydrates in a food item. They are calculated by subtracting the grams of fibre and sugar alcohols from the total grams of carbohydrates.

How to Calculate Net Carbs

The formula for calculating net carbs is: Total Carbohydrates – Fibre – Sugar Alcohols = Net Carbs. For example, a large banana containing 31 grams of total carbohydrates and 3.5 grams of fibre would have 27.5 grams of net carbs.

Who Counts Net Carbs?

Low-carb dieters, such as those on the Atkins or Keto diets, typically count net carbs as it gives them more flexibility in their food choices. For instance, it allows them to include healthy foods like vegetables in their diet.

Should You Count Net Carbs?

Counting net carbs can increase awareness of fibre intake and encourage people to increase their fibre consumption. However, most health organisations and professionals do not recommend counting net carbs.

The Bottom Line

While net carb counting may be useful for those on low-carb diets, it is not a scientifically recognised term and is not necessary for the general population.

How do you calculate net carbs?

The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis. Ketosis is when the body uses fat instead of carbohydrates as its main energy source, resulting in weight loss and improved blood sugar control.

To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day. This is where the concept of "net carbs" comes in. Net carbs refer to the amount of carbohydrates in a food after subtracting the fibre content.

> Net Carbs = Total Carbs - Fibre - Sugar Alcohols & Allulose

For example, if a food has 13 grams of total carbohydrates, 9 grams of fibre, 2 grams of erythritol, and 1 gram of allulose, it would have 1 gram of net carbohydrates.

It is important to note that not all sugar alcohols are created equal. Erythritol and xylitol, for instance, have a negligible impact on blood sugar levels, while maltitol and sorbitol have a higher glycemic index.

Additionally, the calculation for net carbs differs between whole foods and processed foods. For whole foods, simply subtract the fibre content from the total carbohydrates. For processed foods, it is recommended to also subtract half of the sugar alcohol content. This is because some sugar alcohols are only partially absorbed by the body and can have varying effects on blood sugar levels.

By calculating net carbs, individuals on the keto diet can make informed choices about their food intake and ensure they stay within the recommended carbohydrate limit to maintain ketosis.

Frequently asked questions