Carb Lover's Guide To Keto: Making The Switch

The keto diet is a high-fat, low-carbohydrate diet that can be challenging for those who love carbs. To achieve ketosis, a metabolic state where the body burns fat for fuel, it is essential to drastically reduce carbohydrate intake. This typically means limiting carbs to 20-50 grams per day, which can be difficult for those who enjoy carb-rich foods like bread, pasta, and potatoes. However, it is possible to follow a keto diet even if you love carbs by making some adjustments and substitutions.

One crucial aspect of the keto diet is increasing fat intake to compensate for the reduction in carbohydrates. This can include adding healthy fats like olive oil, avocado, and nuts to your meals. It is also important to ensure you are getting enough protein, as excessive protein consumption can prevent ketosis. Meat, poultry, and fish are excellent sources of protein and are recommended staples on the keto diet.

In addition to increasing fat and protein intake, it is essential to find low-carb substitutes for your favourite carb-rich foods. For example, instead of pasta, you can try spiralized vegetables or shirataki noodles. Instead of rice, you can use cauliflower rice. There are also many keto-friendly snack options, such as nuts, seeds, and dark chocolate.

While it can be challenging to give up carbs, the keto diet has been shown to have several potential health benefits, including weight loss and improved blood sugar control. However, it is always recommended to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

Stop eating carbs

Quitting carbs can be challenging, especially if you love them. However, there are several ways to curb your carb cravings without completely turning your diet or routine upside down. Here are some tips to help you stop eating carbs:

Understand the role of carbs

Carbs are one of three main fuel sources for our bodies, alongside proteins and fats. They play an important role in a balanced eating plan and are our body's favourite fuel source, especially for activity and exercise. Recognising the important role of carbs can help you make informed choices when it comes to your diet.

Identify triggers

Certain behaviours can trigger heavy cravings for carbs. One of the main reasons for carb cravings is an intake of refined carbs or simple sugars, such as white bread, pastries, sodas, and even pizza. These refined carbs are more quickly digested and absorbed, causing a spike in blood sugar and triggering hunger, leading to a vicious cycle of carb cravings.

Another trigger for carb cravings can be consuming too few carbs or too few calories overall. Carbs burn the fastest among the three main fuel sources, so if you're not including enough healthy carbs, your body will crave them. Similarly, if you're not eating enough calories, you'll be running on empty, which can trigger cravings.

Make smart substitutions

To break the cycle of refined carb cravings, try adding high-fibre carbs to your diet. High-fibre carbs are absorbed and digested more slowly, keeping your blood sugar stable and minimising hunger. Examples of high-fibre foods include nuts, seeds, avocados, and non-starchy vegetables like broccoli, cauliflower, green beans, and spinach.

At the same time, cut out white grains and simple sugars. Steer clear of foods made with white flour, such as white bread, crackers, tortillas, and pancakes. Also, limit high-sugar items like ice cream, candy, cookies, and sugar-sweetened drinks. Be mindful of added sugars in unexpected places, like granola, cereals, and yogurt.

Include lean proteins and healthy fats

In addition to choosing the right type of carbs, include a balance of lean proteins and healthy fats in your meals. A recommended approach is the "plate method," which involves filling half your plate with non-starchy vegetables, a quarter with lean protein, and the remaining quarter with high-fibre carbs or starchy veggies. This ensures you get the right balance and amount of nutrients and fuel.

Manage stress effectively

Stress can often trigger carb cravings, as eating refined carbs and simple sugars triggers a release of dopamine, a "feel-good" hormone. Instead of turning to food for stress relief, find non-nutritive ways to unwind, such as going for a walk, spending time in nature, or connecting with friends. These activities can boost your dopamine without relying on unhealthy foods.

Seek professional guidance

If you feel your fuel sources are still imbalanced or you're struggling to get your calorie count right, consult a dietitian. They can help you create a personalised plan that ensures you're getting all the essential nutrients while maintaining a low-carb diet. Remember, we're all different, and our bodies have unique needs.

Eat more fat

Eating more fat is a crucial component of the keto diet. This is because, when you cut down on carbs, you need to replace them with something else. A very low-carb diet must be high in fat to ensure you get enough energy and nutrition to sustain yourself.

On a keto diet, fat should account for around 60% to 70% of total calories. This means choosing fatty cuts of meat and adding healthy fats to your meals. Some good sources of fat include meat, poultry, fish, eggs, nuts, seeds, avocados, olive oil, butter, and ghee.

It's important to note that not all fats are created equal. You should avoid trans fats and choose healthy fats like monounsaturated and omega-3 fats instead. Additionally, while saturated fats are encouraged on the keto diet, it's important to consume them in moderation due to their potential impact on heart health.

Increasing your fat intake may seem challenging at first, especially if you're used to eating a lot of carbs. However, it's important to remember that fat helps you feel full and satisfied after meals, which can help with weight loss and appetite control.

When increasing your fat intake, it's crucial to listen to your body and adjust your portions as needed. Everyone's needs are different, so you may need to experiment to find the right amount of fat for your body and your goals.

In addition to eating more fat, staying hydrated is also important on the keto diet. Drinking plenty of water can help with fat digestion and support your body's natural detoxification processes.

Plan your meals

Planning your meals is essential for staying on track with the keto diet. Here are some tips to help you plan your meals effectively:

• Choose a protein source: Start by selecting a protein source such as meat, fish, seafood, eggs, or tofu. These foods are rich in essential amino acids and will keep you feeling full and satisfied.
• Include low-carb vegetables: Add a variety of non-starchy, low-carb vegetables to your meals. Leafy greens like spinach, kale, and arugula, as well as broccoli, cauliflower, green beans, and bell peppers, are excellent choices.
• Healthy fats: Incorporate healthy fats like olive oil, avocado oil, butter, and ghee to add flavor and fullness to your meals. Fats should make up a significant portion of your calorie intake on a keto diet.
• Meal preparation and planning: Plan your meals ahead of time to ensure you have all the necessary ingredients and stay on track. You can batch cook and prepare meals in advance to save time during the week.
• Drink choices: Water, unsweetened coffee, and tea are the best choices for beverages on a keto diet. Avoid sugary drinks and fruit juices, as they are high in carbohydrates. Alcohol should also be limited, with dry wine and spirits being better options.
• Avoiding high-carb foods: Stay away from high-carb foods like bread, pasta, rice, potatoes, and sugar. These foods will quickly take you out of ketosis and hinder your progress.
• Portion sizes: Pay attention to portion sizes, especially with nuts, seeds, and dairy products. While these foods are keto-friendly, they can be calorie-dense and easy to overeat.
• Intermittent fasting: Consider incorporating intermittent fasting into your keto diet. This involves eating within a specific time window or fasting for a certain period to accelerate weight loss and improve health.
• Sample meal plan: A sample keto meal plan for a day could include eggs and bacon for breakfast, a chicken and avocado salad for lunch, and a fatty steak with broccoli and cheese for dinner.

Eat more protein

Protein is a staple in any diet, including the keto diet. When following a keto diet, it's important to opt for complete proteins, which contain all nine essential amino acids in the proportions your body needs. Additionally, high-quality protein sources are free of added sugar, unhealthy fats, and artificial additives.

• Choose high-protein animal products like beef, especially if your goal is to build muscle. Animal proteins have higher amounts of leucine, which triggers muscle protein synthesis. Beef is also a good source of iron, zinc, and B vitamins.
• Include eggs in your diet, as they are a perfect protein source for keto. Pasture-raised eggs are ideal, as they have higher amounts of omega-3 fatty acids and antioxidants.
• Fatty fish, such as tuna and salmon, are excellent sources of high-quality protein and essential omega-3 fatty acids, which have anti-inflammatory properties and support heart health.
• Nuts and seeds are high in fat, fiber, and important nutrients, including antioxidants. Walnuts, chia seeds, and flax seeds are good sources of omega-3s, while pumpkin seeds and almonds provide calcium and iron, respectively.
• Tofu is a versatile, plant-based source of protein that also offers calcium, manganese, and copper.
• Turkey is another solid option for protein on a keto diet. It is low in carbs and loaded with other nutrients like selenium and vitamin B.

However, it's important not to go overboard with protein on a keto diet. Excessive protein intake can be converted into glucose, which may increase blood sugar and insulin levels, potentially blocking ketosis. Aim for between 0.6 and 1 gram of protein per pound of lean body mass.

By incorporating a variety of high-quality protein sources into your keto diet, you can ensure you're getting enough of this essential macronutrient while still staying within your daily carb limit.

Try intermittent fasting

Intermittent fasting is a great way to kick-start your keto journey, especially if you love carbs. It can help you lose weight and improve your metabolic health, even without any weight loss. Intermittent fasting is an ancient practice that involves alternating between periods of eating and fasting. There are several ways to do it, but the most popular methods are:

12-hour fast: This is a simple method where you fast for 12 hours, which can include the time you are asleep. For example, you can stop eating at 7 pm and resume at 7 am the next day.

5:2 Intermittent Fasting: On this plan, you eat low-carb for five days and then restrict yourself to 500-600 calories or very limited carbs for the remaining two days. You can choose to have your fasting days consecutively or spread them out during the week, depending on your preference and schedule.

18:6 Intermittent Fasting: This plan involves fasting for 18 hours and eating within a 6-hour window. This has gained popularity because you get the benefits of fasting while simply skipping breakfast and late-night snacks. For example, you can have your eating window between 1 pm and 7 pm.

Eat-Stop-Eat: This method involves fasting for a 24-hour period, once or twice a week. This option might be challenging for beginners, so it is recommended to work your way up to it gradually.

OMAD (one meal a day): As the name suggests, this method involves eating only one meal a day, which should be as nutrient-dense as possible and based on low-carb, healthy fat principles. This option is not for beginners, and it is important to ensure you are getting adequate nutrition under medical supervision.

During your fasting periods, you can consume clear liquids, unsweetened tea, and black coffee to stay hydrated. It is important to note that intermittent fasting should be done correctly and with guidance to ensure it is safe and effective. It is always a good idea to consult your doctor or healthcare provider before starting any new diet or lifestyle change.

Frequently asked questions