Leena Watts
The ketogenic diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To calculate your optimum net carb intake on keto, you need to determine the number of net carbs in your food. This is different from the amount of total carbs because net carbs are the ones absorbed into your body. To calculate net carbs, you subtract the amount of dietary fibre and half the amount of sugar alcohols from the total amount of carbohydrates. The keto diet recommends no more than 50 grams of net carbs per day, but the fewer carbs, the better.
What You'll Learn
Calculating net carbs
To calculate net carbs, you need to know the total number of carbohydrates in a food item. This information can be found on the food's nutrition label.
Once you have the total number of carbohydrates, you must subtract the amount of dietary fibre. Dietary fibre is a type of carbohydrate that the body cannot digest, so it is not included in the number of net carbs.
If the food item is processed, you should also subtract half of the sugar alcohol content from the total number of carbohydrates. Sugar alcohols are only partially absorbed by the body and have a smaller effect on blood sugar levels than regular sugar.
So, to calculate net carbs, use the following formula:
Net Carbs = Total Carbs - Dietary Fibre - Half of Sugar Alcohols
For example, let's say a food item has 20 grams of total carbs, 8 grams of dietary fibre, and 6 grams of erythritol (a sugar alcohol). Using the formula, we subtract 8 grams and half of 6 grams (3 grams) from 20 grams, which gives us 9 grams of net carbs.
It's important to note that the number of net carbs will always be less than or equal to the total carb count. Additionally, on a keto diet, it is recommended to limit net carbs to no more than 50 grams per day, with lower amounts being more effective for ketosis.
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Total carbs vs net carbs
The keto diet is a low-carb, high-fat diet. The diet involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes.
Total Carbs
Total carbs include all types of carbohydrates present in food, including fibre and sugar alcohols, which are not fully absorbed by the body.
Net Carbs
Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are determined by removing fibre and sugar alcohols from the total carbohydrates count.
How to Calculate Net Carbs
To calculate net carbs, you need to:
- Determine the total amount of carbohydrates in a food or meal by checking the nutrition label.
- Determine the amount of fibre in the food or meal.
- Subtract the amount of fibre from the total amount of carbohydrates. The result is the net carb count.
For example, if a food has 20 grams of total carbohydrates and 8 grams of fibre, the net carb count is 12 grams (20 grams of total carbs - 8 grams of fibre = 12 grams of net carbs).
Keto Net Carb Diet
The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis, a state where the body changes from using glucose as its primary energy source to using ketones created from fat metabolism.
Total Carb Diet
The total carb diet focuses on the total carbohydrates consumed rather than just the net carbs. This diet does not restrict carbohydrate intake but emphasizes whole, unprocessed foods, including fruits, vegetables, whole grains, and legumes, while limiting added sugars and refined carbohydrates.
Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement. The best diet involves consuming low-carb whole meals such as non-starchy vegetables, fruits with high fibre content, leafy greens, healthy fats such as olive oil, and high-quality meats and fish. This is the most effective method for losing weight and living a healthy lifestyle.
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Recommended daily protein intake
Protein is one of the three macronutrients, or "macros", found in food, and it plays a unique and important role in the body. It is made up of several smaller units called amino acids, nine of which are "essential", meaning your body cannot produce them and they must be consumed in food every day.
The amount of protein you should eat depends on your goals and activity level. For most people, a protein intake of 1.2 to 2.0 grams per kg of reference body weight is recommended. This range has been shown to preserve muscle mass, improve body composition, and provide other health benefits.
If you are trying to lose fat mass while building or maintaining lean mass, you may want to aim for the higher end of this range, between 1.6 and 2.0 grams per kg. On the other hand, if you are following a keto diet for therapeutic purposes, such as managing certain cancers, it is recommended to aim for the lower end of the range, between 1.2 and 1.5 grams per kg of body weight per day, and only under strict medical supervision.
For those on a keto diet, it is recommended to stay between 1.2 and 2.0 grams of protein per day, per kg of body weight. This is roughly 85-140 grams of protein per day for a person weighing 70 kg (154 pounds).
- 100 grams (3.5 ounces) of meat, poultry or fish (about the size of a deck of cards)
- 240 grams (8 ounces) of plain Greek yogurt
- 210 grams (7 ounces) of cottage cheese
- 100 grams (3.5 ounces) of hard cheese (about the size of a fist)
- 100 grams (3.5 ounces) of almonds, peanuts, or pumpkin seeds (about the size of a fist)
It is important to note that the most common mistake that stops people from reaching ketosis is not too much protein, but rather too many carbs. To reach ketosis, it is recommended to consume less than 50 grams of net carbs per day, and less than 20 grams of total carbs per day.
In summary, consuming the right amount of protein is crucial for maintaining muscle mass, improving body composition, and promoting overall health. When following a keto diet, it is important to monitor your protein intake and ensure it aligns with your specific goals and activity level, while also keeping your carb intake within the recommended range for ketosis.
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Standard keto diet
The standard ketogenic diet is made up of 70% fat, 20% protein, and 10% carbohydrates. This means that, on average, a person should consume up to 50 grams of carbohydrates per day to stay in ketosis. However, this number can vary depending on age, activity level, goals, and daily calorie consumption.
To calculate your net carbs, you must subtract the amount of dietary fibre and half the amount of sugar alcohols from the total number of carbohydrates. Net carbs are the ones that are absorbed into your body, and it is important to stay under 50 grams per day.
To calculate your keto diet macros, you must first establish your estimated TDEE (total daily energy expenditure). Your TDEE measures how much energy you expend each day at rest and when exercising. The keto diet is challenging, and it is recommended that beginners follow a structured meal plan.
It is important to note that the keto diet is not suitable for everyone, and it is always best to consult a doctor or licensed health care worker before making any significant changes to your diet.
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Calorie deficit
To calculate your carb intake for keto, you must first calculate your total daily energy expenditure (TDEE). This is the number of calories your body burns in 24 hours and is calculated by combining your basal metabolic rate (BMR) with your physical activity level (PAL). Your BMR is the amount of energy you spend per unit of time while resting, and this can be calculated using your gender, age, height, and weight. Your TDEE will then tell you how many calories you need to eat daily to cover your energy expenditure.
Once you have calculated your TDEE, you can set a calorie deficit to achieve fat loss. A calorie deficit means consuming fewer calories than your body burns. A 10% calorie deficit will help you lose weight at a moderate rate, while a 20% deficit is recommended for fat loss.
After setting your calorie deficit, you can calculate your macronutrient ratios. On the keto diet, 5% or fewer calories should come from carbohydrates. This usually works out to be between 20-30 grams of carbohydrates per day. To calculate your exact carb intake, you can use an online keto calculator. These calculators take into account various factors such as your age, gender, weight, body fat percentage, and activity level to determine your ideal carb intake for keto.
It is important to note that the keto diet is challenging to stick to and can cause side effects. It is recommended that beginners follow a structured meal plan and consult a doctor before making any significant dietary changes.
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Frequently asked questions
To stay in ketosis, it is recommended to consume no more than 50 grams of net carbs per day. However, the fewer carbs, the better.
To calculate net carbs, subtract the amount of dietary fiber and half the amount of sugar alcohols from the total number of carbs. Net carbs = Total Carbs - Dietary Fiber - Half of Sugar Alcohols.
Meats such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon have very low net carbs. Most green and leafy vegetables also have a low keto net carb count.
