Strategies To Consume Fewer Carbs On A Keto Diet

The ketogenic, or keto, diet is a low-carb, high-fat diet. It can be effective for weight loss and certain health conditions, such as type 2 diabetes. On a keto diet, you cut back significantly on carbohydrates, replacing them with fats, which puts your body into a state of ketosis. To stay in ketosis, a person should consume no more than 50 grams of carbs per day, and ideally less than 20 grams. This means avoiding foods like bread, rice, pasta, and some fruits and vegetables. Instead, a keto diet includes foods such as meat, fish, eggs, cheese, nuts, seeds, and non-starchy vegetables.

Eat more protein and fat

Eating more protein and fat is essential when following a keto diet. The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back on carbohydrates, putting your body into a metabolic state called ketosis, where it burns fat for fuel.

Eat More Protein:

• Include a variety of animal proteins such as fish, shellfish, meat, and poultry, which are low in carbs and rich in B vitamins and minerals.
• Eggs are an excellent source of protein and contain less than 1 gram of carbs per large egg. They also trigger hormones that increase feelings of fullness.
• Dairy products like Greek yogurt, cottage cheese, and cheese are high in protein and calcium. Greek yogurt and cottage cheese can help reduce appetite and promote fullness.
• Nuts and seeds are healthy, high-fat, and low-carb options. They are also high in fiber, which can help you feel full and naturally lower your calorie intake.

Eat More Fat:

• Add healthy fats like olive oil, butter, ghee, coconut oil, and avocado oil to your meals. These fats are stable at high temperatures and ideal for cooking.
• Avocados and olives are unique among vegetables as they are high in healthy fats and low in net carbs. Avocados also provide potassium, a mineral many people lack.
• Include fatty cuts of meat and liberally add healthy fats to your meals to reach the recommended fat intake of around 70% of total calories.
• Cream, half-and-half, and full-fat dairy products are very low in carbs and high in fat, making them ideal for keto. However, enjoy them in moderation as they are high in saturated fat.
• Unsweetened plant-based milk, such as soy, almond, and coconut milk, are keto-friendly alternatives to dairy milk.

Limit starchy vegetables and fruits

To follow a keto diet, it is important to limit your intake of starchy vegetables and fruits. Starchy vegetables, such as corn, potatoes, sweet potatoes, and beets, contain more digestible carbohydrates than fiber and should be limited when following a ketogenic diet. High-sugar fruits, such as bananas, raisins, dates, mangoes, and pears, should also be limited as they can spike your blood sugar more quickly than berries and have more carbohydrates.

A good rule of thumb is to aim for non-starchy vegetables with less than 8 grams of net carbs per cup. Net carbs are calculated by subtracting the fiber content from the total number of carbohydrates. Examples of non-starchy vegetables that fit this criterion include broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach.

When it comes to fruits, berries tend to be the best option on a keto diet as they are lower in net carbs and high in fiber. Examples of berries that can be included in moderation are blackberries, blueberries, raspberries, and strawberries.

It is important to note that the amount of carbohydrates you can consume while remaining in ketosis may vary from person to person. Generally, staying under 20 to 50 grams of carbohydrates per day is recommended to achieve ketosis. However, some individuals may need to stay under 20 grams, while others can consume up to 40 grams or more.

Additionally, it is worth mentioning that while limiting starchy vegetables and fruits is important, it is equally crucial to ensure you are getting adequate nutrients from other food sources. The keto diet can be restrictive, and it is always a good idea to consult with a healthcare professional or dietitian before making significant changes to your diet.

Avoid gluten-free baked goods

Gluten is a flexible protein found in grains like wheat, rye, malt, triticale, and barley. It is often added to packaged and processed foods to boost flavour and texture, and to allow dough to rise. Gluten is a staple of baked goods, and so it is important to be aware of the risks of consuming gluten-free baked goods on a keto diet.

Firstly, gluten-free baked goods are often made with gluten-free flour, such as almond or coconut flour. While these flours are keto-friendly, they are often used in conjunction with high-carb ingredients, such as sugar, which can easily kick you out of ketosis.

Secondly, gluten-free baked goods are often highly processed. The keto diet is most effective when you consume whole, unprocessed foods, as these provide vitamins and minerals that are beneficial to your health.

Thirdly, gluten-free baked goods can be high in fat. While the keto diet is a high-fat diet, it is important to remember that not all fats are created equal. The keto diet recommends consuming natural, healthy fats, such as those found in avocados, olives, and nuts.

Finally, gluten-free baked goods can be a source of hidden carbs. While gluten itself is a protein, many gluten-containing foods are also high in carbs. When these foods are replaced with gluten-free alternatives, it is important to check that the alternative is also low in carbs.

In conclusion, while it is possible to find keto-compliant and gluten-free versions of baked goods, it is important to be mindful of the potential risks. To stay within your keto macros, it is best to limit your consumption of gluten-free baked goods and opt for more natural, unprocessed, whole foods instead.

Choose low-carb milk alternatives

Cow's milk is not keto-friendly. It contains a form of sugar called lactose, which can affect blood sugar and therefore prevent ketosis if consumed in large amounts.

So, what are some good low-carb milk alternatives? Here are some of the best options:

Almond Milk

Almond milk is one of the most commonly used dairy milk alternatives in the keto community. It has a creamy consistency and a white to light tan colour, with a nutty and rich taste. It is also rich in vitamin E, a powerful antioxidant. One cup of almond milk typically contains around 1.99 grams of carbs.

Coconut Milk

Coconut milk is another favourite for many. It has a naturally sweet, coconut taste, a creamy consistency, and a white colour. The thickness of the milk depends on its fat content. Coconut milk is high in healthy fats, most of which are MCTs (medium-chain triglycerides). One cup of coconut milk typically contains around 3.38 grams of carbs.

Macadamia Nut Milk

Macadamia nut milk has a pleasant, almost fruity, rich flavour, a smooth texture, and a white to cream colour. It is low in calories but rich in healthy fats and calcium. One cup of macadamia milk typically contains around 1 gram of carbs.

Flax Milk

Flax milk has a rich, nutty flavour similar to almond milk. It can vary in colour, from light to darker tan depending on the type of flax seeds used. Flax milk is high in omega-3 fatty acids and is made by grinding up flax seeds that have been soaked in water overnight. One cup of flax milk typically contains around 2 grams of carbs.

Cashew Milk

Cashew milk is creamy and tasty and can be used in most recipes that call for milk. It has a creamy consistency, a nutty taste, and a light cream colour. It is rich in magnesium, iron, calcium, vitamin A, and vitamin D. One cup of cashew milk typically contains around 2 grams of net carbs.

Soy Milk

Soy milk, or soya milk, is plant-based and has a slightly sweet but mostly neutral taste. It has a smooth texture and a white to tan colour. It is high in calcium, potassium, and vitamin B12. However, some people on a strict ketogenic diet may choose to exclude soy products, so soy milk may not be one of the most optimal keto milk options. One cup of soy milk typically contains around 1.6 grams of carbs.

Hemp Milk

Hemp milk is made from hemp seeds and has a texture similar to cow's milk and a taste that is neutral to slightly nutty. It is rich in calcium, iron, and magnesium. One cup of hemp milk typically contains around 1.3 grams of carbs.

Other Options

Some less common but still viable low-carb milk alternatives include pumpkin seed milk, pili nut milk, and brazil nut milk.

Eat more nuts and seeds

Nuts and seeds are a fantastic addition to a keto diet. They are highly nutritious, containing healthy fats, protein, fiber, vitamins, minerals, and antioxidants. They are also versatile and can be eaten alone as snacks or added to a variety of recipes.

The Best Nuts and Seeds for Keto

• Flaxseeds: High in fiber, particularly soluble fiber, which has been linked to improved digestive and metabolic health.
• Hemp seeds: Rich in omega-3 fatty acids and various minerals, including potassium, magnesium, and calcium.
• Pumpkin seeds: A great source of protein and zinc.
• Pecans: May reduce the risk of cardiovascular disease and diabetes.
• Brazil nuts: An excellent source of selenium, which is critical for thyroid health and protection against oxidative stress. However, limit your intake to one to three nuts per day to avoid selenium toxicity.
• Walnuts: May benefit heart health by reducing risk factors such as high LDL cholesterol and blood pressure.
• Macadamia nuts: Particularly rich in omega-9 fatty acids, which have been linked to reduced levels of inflammatory chemicals and a potential reduction in cancer risk.
• Chia seeds: An excellent source of soluble fiber, offering digestive benefits and protection against diabetes and high cholesterol.
• Hazelnuts: High in proanthocyanidins, potent antioxidants that protect against oxidative stress and inflammation.
• Almonds: Particularly high in vitamin E, which acts as an antioxidant, protecting cells and reducing inflammation.

Tips for Including Nuts and Seeds in Your Keto Diet

• Use nuts and seeds as a crunchy topping for salads, stir-fries, or keto crackers.
• Add them to smoothies, protein shakes, or keto-friendly baked goods and desserts.
• Make your own nut butter or buy keto-friendly options like almond or macadamia nut butter.
• Try nut or seed milk as a low-carb alternative, such as macadamia or flax milk.
• Use nut flours as a substitute for high-carb flours in baked goods. For example, almond flour or hazelnut flour.

A Word of Caution

While nuts and seeds are nutritious, they are calorie-dense due to their high-fat content. Therefore, if you are trying to lose weight, be mindful of your portion sizes and avoid overeating nuts and seeds, as this may hinder your progress. Additionally, some nuts and seeds are higher in carbohydrates, so enjoy these in moderation or avoid them altogether if you are sensitive to carbs.

Frequently asked questions