Carb Restriction On Keto: How Much Is Too Much?

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. On a strict ketogenic diet, carbohydrates make up about 5% to 10% of energy intake. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts burning stored fat for energy instead of carbohydrates. To stay in ketosis, a person should consume up to 50 grams of carbs per day, though some sources suggest staying under 20 grams. This means avoiding foods like bread, rice, pasta, starchy vegetables, high-sugar fruits, honey, syrup, sugar, beer, and milk. Instead, a keto diet includes foods like meat, poultry, fish, eggs, non-starchy vegetables, nuts, seeds, and healthy oils.

How to calculate net carbs

Net carbs refer to the carbohydrates that your body digests and absorbs. They are also known as digestible carbs. Net carbs are calculated by subtracting indigestible carbs, such as fibre, from the total number of carbs.

Simple and Complex Carbs

All carbs fall into two categories: simple and complex. Simple carbs are easily and quickly digested by the body and are found in table sugar and regular pasta. Complex carbs, on the other hand, take longer to break down and are commonly found in vegetables, whole grains, nuts and fruits, which are usually high in fibre.

Calculating Net Carbs in Whole Foods

To calculate net carbs in whole foods, subtract the fibre content from the total number of carbs. For example, an 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.

Calculating Net Carbs in Processed Foods

When calculating net carbs in processed foods, it is important to subtract half of the sugar alcohol content from the total number of carbs. Erythritol is an exception, as it is not digested by the body and can be completely subtracted from the total carb count.

Example Calculation

Take, for instance, a product containing 23 grams of total carbs, 9 grams of fibre, and 11 grams of sugar alcohols. First, subtract the fibre content from the total carbs: 23 grams minus 9 grams equals 14 grams. Next, subtract half of the sugar alcohols: 14 grams minus 5.5 grams (half of 11 grams) equals 8.5 grams of net carbs.

Benefits of Calculating Net Carbs

Calculating net carbs can be beneficial for people with diabetes, as it helps them track their intake of dietary fibre and balance their medication with carb intake. It can also increase the number of food choices available, as many fruits and vegetables are rich in fibre and contribute fewer carbs.

Drawbacks of Calculating Net Carbs

One drawback of counting net carbs is that it may increase the number of sugar-free treats in the diet, which are not necessarily carb-free. Additionally, food nutritional labels can vary and may cause confusion. It is also important to note that the concept of net carbs is not recognised by many scientists and healthcare professionals, and there is ongoing debate about whether to count net or total carbs.

How to eat keto

The keto diet is a high-fat, moderate-protein, and very low-carb diet. The diet is designed to put your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of carbs per day, with some sources suggesting a limit of 20 grams.

What to eat

• Meat: Fresh meat and poultry contain no carbohydrates and are rich in vitamins and minerals.
• Fish: Fatty fish like salmon and tuna are high in omega-3 fats and improve haemoglobin A1c levels.
• Eggs: High in protein and antioxidants.
• Non-starchy vegetables: Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are low in calories and carbs but high in nutrients.
• Cheese: Zero carbohydrates and high in fat and protein.
• Nuts and seeds: Full of healthy fats, fibre, and protein.
• Olive oil and coconut oil: Recommended oils for the keto diet.
• Berries: Rich in antioxidants and low in carbs.
• Unsweetened coffee and tea: Contain zero carbohydrates, fat, or protein.
• Dark chocolate and cocoa powder: Check the label for carb content.

What to avoid

• Starchy vegetables and high-sugar fruits: Corn, potatoes, sweet potatoes, bananas, mangoes, and grapes.
• Honey, syrup, and sugar: High in carbohydrates and low in nutrients.
• Baked goods: Including gluten-free options.
• Beer: Even light beers can contain 6 grams of carbohydrates per can.
• Milk: Whole milk has 11 grams of net carbs per cup.
• Dried fruit and trail mix: The sugar in dried fruit is concentrated into smaller serving sizes.
• Reduced-fat foods: These are often higher in sugar to compensate for the lack of fat.
• Legumes and beans: Challenging to incorporate due to their carb content.
• Grains: Quinoa and millet are too high in carbs to be a staple in your keto diet.
• Sweet sauces: Ketchup, barbecue sauce, and sweet chilli sauce are packed with sugar.
• Reduced-fat dairy: Sweetened or flavoured varieties will add to your carb count.

How to get into ketosis

To get into ketosis, you need to restrict your carbohydrate intake and replace those calories with fat. This puts your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates.

The standard ketogenic diet consists of 70% fat, 20% protein, and 10% carbohydrates. To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day, though some sources recommend staying under 20 grams. Net carbs can be calculated by subtracting the amount of fibre from the total number of carbs.

Foods to avoid on a keto diet include starchy vegetables like potatoes, fruits like bananas, dried fruit, beans, legumes, grains, sugar, juice, and alcohol. Foods that are high in healthy fats and very low in carbohydrates such as nuts, seeds, eggs, meat, fish, and non-starchy vegetables like broccoli, spinach, and cauliflower are recommended.

Potential risks of a keto diet

The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. Here are some potential risks of a keto diet:

• Nutrient deficiency: The keto diet restricts several food groups, including fruits, whole grains, and legumes, which are rich sources of essential vitamins and minerals. This may lead to deficiencies in selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: The liver metabolizes fat, and the high-fat content of the keto diet may overload it, especially for those with pre-existing liver conditions.
• Kidney problems: The kidneys help metabolize protein, and the high protein content of the keto diet may overload them. Additionally, the diet's focus on animal foods can cause the blood and urine to become more acidic, leading to an increased risk of kidney stones.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to digestive issues and constipation.
• Fuzzy thinking and mood swings: The brain functions best when using glucose (derived from carbohydrates) as its primary energy source. Low-carb diets like keto may cause confusion and irritability.
• Bone health: The keto diet has been linked to decreased bone strength and bone mineral density in several studies, especially in children with epilepsy.
• Chronic diseases and early death: While research is mixed, some evidence suggests that low-carb diets high in animal fats may increase the risk of heart disease, cancer, and all-cause mortality.
• Digestive issues and changes in gut bacteria: The keto diet's restriction of carbohydrates can make it difficult to meet daily fiber needs, leading to digestive discomfort and potential negative effects on gut health.
• Dangerously low blood sugar: Low-carb diets like keto can help manage blood sugar levels in people with diabetes. However, they may also increase the risk of hypoglycemia, especially in individuals with type 1 diabetes who are taking insulin.
• Keto flu: As the body adapts to ketosis, some people may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation.

Keto flu and side effects

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only about 5% to 10% of energy intake comes from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts burning stored fat for energy instead of carbohydrates.

Keto Flu

The keto flu, or "carb flu," is a group of symptoms that may appear two to seven days after starting a ketogenic diet. It is your body's response to entering ketosis and can often mimic flu-like symptoms, hence the name. You may experience these symptoms if you drastically and suddenly remove carbs from your diet. The symptoms include:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog

The keto flu can last a week or less for most people, but in extreme cases, it can last up to a month. However, some people may never experience the keto flu as they are naturally "metabolically flexible," meaning they can shift metabolic states easily without experiencing health symptoms.

Managing Keto Flu Symptoms

• Ease into the diet gradually by starting with a typical low-carb diet and giving your body time to adjust before going full keto.
• Stay hydrated by drinking plenty of water. This will help with headaches and boost your energy levels.
• Take an electrolyte supplement or increase your intake of electrolytes like salts, potassium, and magnesium. This can help with cramps and nausea.
• Increase your intake of healthy fats. Do not reduce your calorie intake too much, and avoid going low-carb and low-fat at the same time.
• Get plenty of rest. If you're having trouble sleeping, try taking an Epsom salt bath to relax your muscles and improve electrolyte absorption.
• Engage in light exercise, such as restorative yoga, to help relieve muscle pain and tension and boost your mood and motivation.

Other Side Effects of the Keto Diet

In addition to the keto flu, there are other potential side effects and challenges associated with the keto diet:

• It can be challenging to stick to the keto diet because it is very restrictive, and you may get bored with the limited food options.
• The diet can cause constipation and "keto flu," and the long-term health consequences are not yet well understood.
• Highly restrictive diets like keto can be difficult to follow and may negatively impact your relationship with food.
• Other negative side effects of the keto diet include bad breath, hair loss, and damaged gut health.
• The keto diet excludes a wide range of foods, including some fruits and vegetables, bread, beans, legumes, starchy vegetables, and high-sugar fruits.
• It can be difficult to meet nutritional needs while on the keto diet, and regular health monitoring is important to check for any effects on the heart or hypoglycemia (low blood sugar).
• Before starting the keto diet, it is recommended to consult with a doctor or work with a registered dietitian to ensure it is safe and to help create a plan to meet your nutritional needs.

Frequently asked questions