Strategies To Counteract Carb Consumption On The Keto Diet

The ketogenic diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions for centuries. The keto diet typically restricts total carbohydrate intake to less than 50 grams per day, with some versions of the diet allowing as few as 20 grams of carbs daily. This high-fat, low-carb approach aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet has gained popularity as a weight-loss strategy, it is important to carefully monitor your macronutrient intake and overall calorie consumption to ensure effectiveness and avoid potential negative side effects.

Calculate net carbs

Net carbs are the number of carbohydrates that your body can digest and use for energy. To calculate net carbs, you need to subtract the amount of fibre and sugar alcohols from the total number of carbohydrates.

Net Carbs = Total Carbs – Fibre – Sugar Alcohols

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.

13g – 9g – 2g – 1g = 1g)

It's important to note that not all sugar alcohols are treated equally in this calculation. Erythritol and allulose can be completely subtracted from the total carbs, whereas other sugar alcohols like maltitol, sorbitol, isomalt or glycerin should only be halved when making the calculation.

Additionally, the number of net carbs you should aim for depends on your activity level and health goals. For most people, staying under 20-50 grams of net carbs per day will lead to ketosis, but active people can usually tolerate a higher daily carb limit.

Track macros

Tracking your macros is a crucial part of the keto diet. "Macros" are the three macronutrients in food: carbohydrates, protein, and fat. These are the building blocks of the foods we eat and are where all our calories come from.

The keto diet is based on the principle of restricting carbohydrates. This means that, on keto, you should be consuming no more than 5% of your total calories from carbohydrates. For most people, this will be less than 50 grams of net carbs per day, and it's recommended that you aim to be closer to 20 to 30 grams. Net carbs are the total amount of carbohydrates in a food, without fiber and sugar alcohols.

To calculate net carbs, use the following formula:

> Net Carbs = Total Carbs – (Fiber + Sugar Alcohols)

For example, let's say you weigh 160 lbs and need 1400 calories per day to lose weight at a rate of about 1 pound per week. In that case, you would require:

> 108g fats, 22g net carbs, and 81g protein

You can also use a keto macro calculator to determine your ideal macro intake based on your body weight, height, and activity level. These calculators will help you figure out how much of each macronutrient to eat to reach your goals.

Once you know your macros, the next step is to build your food choices and portions to match. You can use a keto food list, a macro meal planner, and portioning guide to help you with this. There are also many apps available that can help you track your macros and stay within your daily ranges.

Remember, the keto diet can be challenging because it is very restrictive. It may be helpful to ease into the diet gradually by stopping eating one type of high-carb food at a time.

Choose the right app

Choosing the right app to help you counter keto carbs can be tricky, as there are many options available. Here are some factors to consider and some popular choices to help you make an informed decision:

Factors to Consider:

• User Interface: Opt for an app with a user-friendly interface that is easy to navigate and use. This will save you time and make tracking your macros a more enjoyable part of your routine.
• Tracking Features: Look for an app that allows you to track not just carbs but also other important factors like macronutrients, calories, and even water intake. This will give you a more comprehensive view of your diet.
• Recipe and Meal Planning: Some apps offer extensive databases of keto-friendly recipes, meal planning options, and even shopping lists. This can be a great way to add variety to your diet and ensure you stick to your keto goals.
• Integration with Other Apps: If you use a fitness tracker or other health apps, look for an app that integrates seamlessly with them. This will provide a holistic view of your health and fitness data.
• Customizable Macros: Choose an app that lets you customize your macronutrient targets based on your specific needs, goals, and dietary restrictions.
• Progress Tracking: Some apps offer detailed insights into your progress, including weight loss, body measurements, blood glucose levels, and more. This can help you stay motivated and adjust your diet as needed.

Popular Choices:

• Carb Manager: One of the most popular choices, Carb Manager, offers a comprehensive set of features, including macro tracking, a recipe library, meal planning, and progress insights. It integrates with popular fitness trackers and has a user-friendly interface. It also provides a community aspect with weekly challenges and forums.
• KETO.app: This app allows for personalized macro goals based on your body type and activity level. It offers a comprehensive food database, a recipe library, and meal planning options. Users appreciate its simplicity and the wide range of recipes available.
• MyFitnessPal: While not keto-specific, this versatile app caters to various dietary needs, including keto. It allows you to track macros, log meals, and scan barcodes. It also integrates with fitness trackers and has an extensive food database.
• Daily Carb Pro: This app is particularly useful if you want to track information beyond carbs, such as glucose, medications, exercise, and blood pressure. It provides daily exercise logs and allows you to log heart rate, triglycerides, and cholesterol.
• My Keto: My Keto is a helpful app for those new to the keto diet, offering a built-in macros calculator, food reference guide, recipes, and meal prep ideas. It also includes a calorie and carb counter, and you can view charts and graphs of your progress.

Avoid hidden carbs

To avoid hidden carbs when on a keto diet, it is important to be vigilant about reading food labels and understanding what a daily limit of carbs looks like.

Sugar Alcohols and Sweeteners

Sugar alcohols are often found in "sugar-free" and "carb-free" products, but they are not zero-carb and can be associated with insulin spikes and increased blood sugar levels. Instead, opt for sweeteners such as stevia, pure liquid sucralose, or erythritol.

Seasonings and Sauces

Even small amounts of seasonings and sauces can add up to your daily carb count. For example, a tablespoon of ginger root or a large clove of garlic contains 1 gram of carbs. Lemon and lime juice also contain 1 gram of carbs per tablespoon, while balsamic vinegar contains 2 grams per tablespoon. It is best to opt for homemade dressings or full-fat healthy bottled dressings.

Dairy

All dairy products contain some carbs. Full-fat dairy products are recommended on a keto diet because the amount of carbs increases when the fat content is lowered. Choose whole milk, plain or Greek yogurt (which contain around 6-7 grams of carbs from naturally occurring sugars), natural butter (zero carbs), and heavy cream (0.8 grams of carbs per 2 tablespoons).

Meat and Eggs

Beef, poultry, pork, lamb, and goat are recommended meats on the keto diet and contain zero carbs. However, processed meats such as deli meats, sausages, and bacon often have added sugar and starch, so it is important to read the labels. Eggs are also a good source of protein and fat on a keto diet, with 0.6 grams of carbs per large egg.

Vegetables

While vegetables are an important part of a healthy diet, not all vegetables are created equal when it comes to carb content. Vegetables that grow below ground, especially starchy vegetables, tend to be higher in carbs. For example, a large baked potato contains 54 grams of carbs, while a medium-sized sweet potato contains 20 grams. On the other hand, spinach, cauliflower, broccoli, kale, cucumbers, zucchini, and other above-ground vegetables are typically lower in carbs.

Fruits

Most fruits are high in carbs and are best avoided on a keto diet. Even a handful of fruit can blow your carb count for the day. Berries are the lowest in carbs, but even they should be limited to special occasions.

Eat more fat

The keto diet is high in fat, moderate in protein, and low in carbohydrates. This means that 60-70% of your calories should come from fat.

Choose High-Fat Proteins

Select proteins with a higher fat content, such as pork, 80/20 ground beef, chicken legs and thighs, duck, chicken with the skin on, turkey legs and thighs, and sausage.

Eat Full-Fat Dairy

Choose full-fat dairy options such as cheese, yogurt, cottage cheese, sour cream, cream cheese, and heavy cream. Avoid low-fat and fat-free options as they tend to have more sugar and sodium added.

Cook with Fats

Use fats such as olive oil, coconut oil, sesame oil, avocado oil, butter, coconut butter, clarified butter, lard, tallow, and palm shortening for cooking. Cook your vegetables in these fats or dress your salad with olive oil.

Eat Fatty Fish

Eat sustainable salmon, mackerel, and sardines, which are all high in healthy omega-3 fatty acids.

Snack on Nuts and Seeds

Snack on high-fat nuts such as pecans, walnuts, macadamia nuts, and Brazil nuts. Chia, sunflower, and sesame seeds are also high in fat. Just remember to eat nuts in moderation as they are also high in protein and carbs.

Make Fat Bombs

Fat bombs are a great way to instantly add more fat to your diet. You can make them in large batches and freeze them. There are many recipes available online, both sweet and savoury.

Remember, it is important to consult with a doctor or licensed professional before making any dramatic changes to your diet.

Frequently asked questions