Madeleine Hull
The ketogenic, or keto, diet is a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. It typically involves a person consuming 70% fat, 20% protein, and 10% carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day, although this number can vary depending on individual factors such as activity level and genetic makeup. Net carbs are calculated by subtracting the amount of fiber and sugar alcohol from the total number of carbohydrates. This can be determined by reading food labels. Counting carbs is important for keto dieters to ensure they stay in ketosis, and it can be challenging due to the restrictive nature of the diet.
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What You'll Learn
Counting net carbs
To calculate net carbs, subtract the amount of fibre from the total number of carbs. You can also subtract half the sugar alcohol content if the food is processed. This information is available on food labels. For example, if a food contains 30 grams of total carbs, 10 grams of fibre, and 5 grams of sugar alcohol, the net carb count is 15 grams (30 grams - 10 grams - 2.5 grams).
The standard ketogenic diet recommends keeping net carbs to 5-10% of your total calorie intake, which is about 20 grams per day. However, the "right" number of net carbs varies between individuals. Some people can eat slightly more carbs and remain in ketosis, especially if they are highly active.
To stay in ketosis, most people on a keto diet should consume no more than 50 grams of net carbs per day. This can be challenging as it is a very restrictive diet that eliminates several food groups. For example, 1,000 grams of broccoli, raspberries, or Brazil nuts contain about 50 grams of net carbs, whereas 200 grams of cashews or 100 grams of lentils contain the same amount.
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Recommended daily intake
The recommended daily intake of carbohydrates on a ketogenic diet varies between sources and individuals. The standard ketogenic diet typically restricts net carbohydrate intake to around 50 grams per day to stay in ketosis, but some strict keto diets may limit net carbs to as few as 20 grams. This equates to 5 to 10% of your total calorie intake.
The exact ratio of fat, protein, and carbohydrates depends on the individual's genetic makeup and body composition. The standard ketogenic diet generally recommends consuming 70% fat, 20% protein, and 10% carbohydrates. However, some variations of the keto diet exist, such as the cyclical ketogenic diet, which involves five low-carb days and two high-carb days. Another variation is the targeted ketogenic diet, which allows for higher carbohydrate intake around high-intensity workouts.
To calculate net carbs, it is essential to consider the total carbohydrates, fibre, sugar, and sugar alcohols in a food item. Net carbs refer to the carbohydrates in food that the body can digest and use for energy. Fibre and some sugar alcohols, for example, are not digested and absorbed by the body and, therefore, do not contribute to net carb intake.
It is important to note that the ketogenic diet is generally very restrictive, eliminating several food groups, and may not be suitable for everyone. It is recommended to consult with a physician and a dietitian before starting a ketogenic diet to ensure it aligns with your health goals and existing health conditions.
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High-intensity workouts
The ketogenic diet is a low-carbohydrate, fat-rich eating plan that has been used to treat specific medical conditions and support weight loss. Typically, the diet restricts net carbohydrate intake to 50 grams per day, though some sources suggest that intake can be as low as 20 grams per day or as high as 130 grams per day.
Combining the keto diet with high-intensity workouts is possible, but it requires careful planning and consideration. High-intensity interval training (HIIT) is a demanding form of exercise that combines various intense movements, such as high knees, mountain climbers, and burpees, to elevate the heart rate and induce heavy sweating. Due to the intense nature of HIIT, some people believe that the keto diet impairs the ability to perform at a high level during such workouts, as the diet restricts carbs to 50 grams, and carbs are needed to power through HIIT.
However, studies have shown that it is possible to combine the keto diet with HIIT. One study found that after a 4-week adaptation period of restricting carbs to 50 grams daily, participants were able to perform HIIT without compromising their performance. It is important to note that reaching a keto-adapted state, where the body uses fat as its primary fuel source instead of glucose, can take several weeks. Additionally, the targeted ketogenic diet (TKD) is a variation of the standard keto diet specifically designed for athletes or individuals who engage in intense workouts. TKD involves consuming a small number of carbs before, during, or after exercise to enhance performance. The amount of carbs can vary from 5 to 30 grams, depending on the individual and the type of exercise.
For those combining the keto diet with high-intensity workouts, it is recommended to:
- Get fully adapted to the keto diet first and ensure your body is using fat as its primary fuel source.
- Consider taking a creatine supplement, which can enhance muscle performance during HIIT workouts.
- Implement the targeted ketogenic diet (TKD) by consuming a small number of carbs before, during, or after workouts to enhance performance and prevent low blood sugar.
- Monitor your carb intake and ketone levels using ketone test strips to ensure you stay within the recommended carb count for ketosis.
- Focus on consuming carbs from whole, unprocessed foods to benefit from their vitamins and minerals.
- Be mindful of your stress levels, as elevated cortisol from chronic stress can lead to increased blood sugar and contribute to insulin resistance.
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Low-carb fruits
The ketogenic diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day, though some sources suggest that 20 grams is the upper limit.
While fruits tend to be high in carbohydrates due to their natural sugars, some fruits are suitable for a keto diet. These include:
- Watermelon: This fruit has the lowest carbohydrate content, with 7.5 grams of carbs per 100 grams of fruit. It is also a good source of vitamins A and C and has a high water content, which will fill you up.
- Cantaloupe: Cantaloupe is another low-carb melon option, with 8 grams of carbs per 100 grams of fruit. It is also cholesterol-free, low in sodium, and a good source of vitamins A and C, as well as folate.
- Honeydew: With 9 grams of carbs per 100 grams, honeydew is slightly higher in carbs than other melons, but it is still considered a low-carb fruit. It is packed with potassium, copper, and vitamin C.
- Peaches: Despite their sweet taste, peaches have a surprisingly low carbohydrate content. For every 100 grams of fruit, you'll get 10.1 grams of carbs and 1.5 grams of fiber, netting 8.6 grams of carbohydrates.
- Avocados: Avocados are considered fruits and have a relatively low carbohydrate content, with 8.5 grams of carbs per 100 grams. They are also high in fiber and monounsaturated ("good") fats and have more potassium than a banana.
- Plums: While fresh plums are a low-carb option, with 7.6 grams of carbs per medium plum, dried plums (prunes) are much higher in carbs, with 64 grams of carbs per 100 grams.
- Pineapple: A half-cup of pineapple, or 100 grams, has 11 grams of carbs. This tropical fruit is a good source of manganese, an essential mineral that affects the nervous system, hormones, blood sugar, and calcium absorption.
- Strawberries: Strawberries are a popular low-carb fruit, as they have the least amount of carbs of any berry. They are also excellent sources of potassium and vitamin C.
- Cucumbers: Cucumbers are a refreshing and nutritious addition to any salad. They have a low carb count, especially when peeled, and they provide a satisfying crunch.
When following a keto diet, it is important to calculate "net carbs" by subtracting the amount of fiber and half of the sugar alcohol content from the total number of carbs. This is because the body cannot completely break down and absorb these types of carbs, so they pass through the digestive system without being digested.
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Weight loss
The ketogenic diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, the ketogenic diet was used to help control diabetes. More recently, it has been used to treat epilepsy, cancer, polycystic ovary syndrome, and Alzheimer's disease. The diet has gained attention as a potential weight-loss strategy due to its low-carb nature.
The keto diet involves limiting your carbohydrate intake to up to 50 grams per day, which is significantly less than the amount of carbs in a medium plain bagel. This reduction in carbs puts your body into a state of ketosis, where it burns fat instead of glucose for energy. As a result, staying in ketosis may lead to weight loss.
To achieve ketosis, the keto diet recommends getting 70-80% of your daily calories from fats, 5-10% from carbohydrates, and 10-20% from protein. This equates to a daily intake of around 1000 grams of low-carb foods like broccoli, raspberries, or Brazil nuts, or 200 grams of high-carb foods like cashews or 100 grams of lentils. It is important to note that the keto diet excludes some fruits and vegetables, as well as bread, beans, and legumes.
While the keto diet may lead to short-term weight loss, its long-term effects are unclear. Some studies have shown that individuals on the keto diet lost an additional two pounds after a year when compared to those on a conventional low-fat diet. However, other studies have shown that many diets, including keto, may result in similar amounts of weight loss in the long run. Additionally, the keto diet can be challenging to maintain due to its restrictiveness, and it may cause unpleasant side effects.
Before starting the keto diet or any other weight-loss plan, it is important to consult a healthcare professional or dietitian to ensure it is safe and suitable for your individual needs.
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Frequently asked questions
To stay in ketosis, a person should consume up to 50 grams of carbs per day. However, the "right" number of net carbs depends on the individual. Some people can eat more carbs and stay in ketosis, while others need to stay on the lower end of the spectrum.
Net carbs are the carbohydrates in food that you digest and use for energy. Your body can't completely break down and absorb some types of carbs, like fiber and sugar alcohols. These carbs pass through your body without being digested, so you can subtract them from your daily carb total.
To calculate net carbs, subtract the amount of fiber from the total number of carbs. If the food is processed, subtract half of the sugar alcohol content as well. These quantities are available on food labels.
The ketogenic diet is a low-carbohydrate, high-fat eating plan. Wheat-based products such as rice, pasta, and cereals are high in carbs and should be limited. Some fruits are also high in carbs, so it is important to research and check labels.
The ketogenic diet eliminates several food groups, which may make it difficult to comply with. It also emphasizes foods high in saturated fat, which goes against recommendations from the Dietary Guidelines for Americans and the American Heart Association. Before starting a ketogenic diet, it is recommended to consult with a physician and a dietitian to closely monitor any biochemical changes.
