Keto Diet Carb Intake: Counting Carbs The Right Way

The ketogenic (keto) diet is a low-carb, high-fat diet that puts the body into a state of ketosis, which can help with weight loss and type 2 diabetes management. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day, with some sources recommending a range of 15 to 30 grams. This amount can vary depending on individual factors such as overall calorie intake, body weight, metabolic efficiency, and activity level. To calculate net carbs, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrates listed on food labels. While on the keto diet, it is important to consume healthy fats and moderate amounts of protein, as excess protein can prevent ketosis.

Calculating net carbs

To calculate net carbs, you need to determine the total number of carbohydrates in a food item. This is done by looking at the food label and adding up the total carbohydrates, fibre, and any sugar alcohols (sometimes shown as "erythritol" on nutrition labels).

Once you have the total carb content, you can calculate the net carbs by subtracting the amount of dietary fibre and half of the sugar alcohols (if the food is processed). The result is the number of net carbs in the food item.

For example, if a food item has 20 grams of total carbohydrates, 8 grams of dietary fibre, and 5 grams of sugar alcohols, the calculation would be:

20 grams (total carbs) - 8 grams (dietary fibre) - 2.5 grams (half of sugar alcohols) = 9.5 grams of net carbs

It is important to note that net carbs are different from total carbs because net carbs are the ones that are absorbed into the body. Some sources of carbohydrates like fibre and sugar alcohols are not absorbed into the bloodstream and, therefore, are not part of the daily allowance of net carbs.

On the keto diet, it is recommended to stay under 50 grams of net carbs per day, and the fewer net carbs, the better. This calculation can be done manually or with the help of online databases and calculators.

Net carbs vs total carbs

When starting a keto diet, you will likely come across the terms "net carbs" and "total carbs". Understanding the difference between the two is crucial for achieving your keto goals.

Total Carbs

Total carbs refer to all carbohydrates present in a food item, including those that are not fully absorbed by the body, such as fiber and sugar alcohols. When counting total carbs, you do not subtract any amounts; you simply count all the grams of carbohydrates listed on the nutrition label.

Net Carbs

Net carbs, on the other hand, are the carbohydrates that are absorbed and used by the body for energy. To calculate net carbs, you subtract the amount of fiber and sugar alcohols from the total number of carbohydrates. Net carbs are often referred to as digestible or absorbable carbs.

Why the Difference Matters

The distinction between net and total carbs is important because it affects your daily carbohydrate intake calculation, which is crucial for staying in ketosis. Ketosis is a metabolic state where the body uses fat instead of carbohydrates for energy, resulting in weight loss and other health benefits.

By focusing on net carbs, you can still include nutrient-dense, fibre-rich foods in your diet, such as vegetables, fruits, nuts, and seeds, without worrying about exceeding your carbohydrate limit. This makes the keto diet less restrictive and easier to follow.

Calculating Net Carbs

To calculate net carbs, follow these steps:

• Determine the total amount of carbohydrates in a food by checking the nutrition label.
• Identify the amount of fiber in the food.
• Subtract the amount of fiber 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 fiber, the net carb count would be 12 grams (20 grams total carbs - 8 grams fiber = 12 grams net carbs).

Bottom Line

When following a keto diet, focus on tracking and limiting your net carb intake rather than total carbs. This will ensure you stay within your carbohydrate target and maintain ketosis, while still allowing for a varied and nutritious diet.

How to stay in ketosis

Ketosis is a metabolic state in which the body uses stored fat as its main fuel source instead of glucose (sugar). It is characterised by elevated levels of ketones in the blood, which are produced when the liver breaks down fat into molecules that can be used for fuel.

How to Achieve and Stay in Ketosis:

• Follow a Keto Diet: A keto diet involves consuming 60-75% of daily calories from fat, 15-30% from protein, and only 5-10% from carbohydrates. This usually means eating 50 grams of carbs or less per day. By limiting your intake of carbs, your insulin and blood sugar levels are kept low, signalling the liver to start breaking down fat into ketones, which are used as a source of energy by the body.
• Increase Healthy Fats: On a keto diet, most of your calories come from fat, which acts as your energy source. If you don't consume enough fat (60-75% of your daily calories), you may be tempted to turn to carbs for energy, which would likely kick you out of ketosis. Good sources of healthy, keto-friendly fats include eggs, fatty cuts of meat, olive oil, coconut oil, avocado oil, MCT oil, butter, avocados, nuts, and seeds.
• Plan Meals in Advance: Planning your meals in advance is very helpful when it comes to staying in ketosis. This will help you avoid impulsive, high-carb food choices that will boot you out of ketosis.
• Keep Keto-Friendly Snacks on Hand: Keep keto-friendly snacks readily available to help you avoid high-carb temptations when hunger strikes. Cheese sticks, hard-boiled eggs, and IQBAR are some examples of keto-friendly snacks.
• Watch Out for Hidden Carbs: Some foods, such as condiments, sauces, salad dressings, and marinades, often contain sneaky carbs (usually refined sugar) that can sabotage ketosis. Read food labels carefully and choose low-carb options to avoid hidden carbs.
• Exercise Regularly: When you exercise, your body is forced to use fat stores as a fuel source, which helps deplete glycogen stores and increase ketone production. Aim for at least 30 minutes of moderate-intensity exercise per day.
• Practice Intermittent Fasting: Intermittent fasting involves limiting food intake to a specific time window each day. One popular method is the 16/8 method, which involves eating all your daily calories within an 8-hour window and fasting for the remaining 16 hours. Intermittent fasting can help you get into a state of ketosis faster by depleting your glucose stores at a faster rate.
• Stay Hydrated: Drinking enough water is essential for ensuring that ketones can be effectively broken down and utilised for energy. It's also necessary for the liver to properly metabolise fat, the primary energy source in ketosis.

Recommended daily protein intake

The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day. The keto diet also involves moderate amounts of protein, as too much protein can prevent ketosis. The average recommended daily protein intake for a person assigned female at birth following a keto diet is 46 grams, and for a person assigned male at birth, it is 56 grams.

Protein is one of the three macronutrients found in food and plays a crucial role in the body. It is made up of several smaller units called amino acids, nine of which are essential and must be consumed in food daily. Animal protein sources, such as meat, poultry, seafood, eggs, and cheese, contain all nine essential amino acids. Keto-friendly plant protein sources include tofu, soy-based products, nuts, and seeds, although some are higher in carbs than others.

Protein has various important functions in the body. It is a major component of every cell and is necessary for muscle repair and growth, maintaining healthy skin, hair, nails, bones, and internal organs, and creating hormones and enzymes. Getting enough protein can also help with weight control by reducing appetite and preventing overeating.

The recommended daily protein intake on a keto diet varies depending on individual factors. For most people, a protein intake of 1.2 to 2.0 grams per kg of reference body weight is suggested. This range has been shown to preserve muscle mass, improve body composition, and provide other health benefits. However, the ideal protein intake can differ based on factors such as age, weight, muscle mass, and level of physical activity.

For those engaging in weight lifting, resistance training, or endurance exercise, a higher protein intake of up to 1.6 g/kg/day may be beneficial for increasing muscle mass. Additionally, older individuals may require a minimum of 1.2 grams of protein per kg daily to counteract muscle loss and other age-related changes.

It is important to note that the recommendations provided are general guidelines, and individual needs may vary. Consulting with a healthcare professional or dietitian can help determine the optimal protein intake for specific needs and goals.

Foods to avoid on keto

The keto diet is an extremely low-carb, high-fat diet that helps people lose weight quickly and effectively. The diet is designed to put the body into a state of ketosis, where it burns stored fat for fuel instead of carbohydrates and sugar. To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day.

Grains

Grains are filled with carbohydrates, which can hinder ketosis progress. It is best to avoid grains altogether, especially flour and corn tortillas, bread, pasta, cookies, crackers, and pizza crusts made from wheat, oats, rice, quinoa, millet, rye, corn, buckwheat, or barley.

Beans and Legumes

Beans and legumes are typically high in protein and other nutrients, but they are also high in carbs. It is recommended to avoid beans like Great Northern beans, black beans, pinto beans, garbanzo beans, kidney beans, and red beans. Peas, lentils, and nuts are lower-carb alternatives that can be consumed in moderation.

Dairy Products

While dairy is typically a low-carb food group, it is important to limit intake to no more than 3-4 ounces per day. Dairy products to avoid include creamed cottage cheese and fat-free or low-fat yogurt.

Fruits

Fruits are often high in sugar and carbs, which can slow down or halt ketosis. Fruits to avoid include dried fruits like raisins, dates, and dried mango, fruit smoothies, all fruit juices (except lemon and lime juice), apples, bananas, grapefruit, grapes, honeydew melon, oranges, pineapple, watermelon, papaya, mangoes, and tangerines.

Starchy Vegetables

Starchy, carbohydrate-rich vegetables that grow underground are high in carbs and should be avoided. These include potatoes, sweet potatoes, corn, cherry tomatoes, parsnips, yucca, and carrots.

Sugars

Sugars are a no-go on a ketogenic diet. Avoid all forms of sugar, including cane sugar, honey, high-fructose corn syrup, agave nectar, turbinado sugar, maple syrup, raw sugar, sucralose, palm sugar, coconut sugar, aspartame, and saccharine.

Nuts

While most nuts are acceptable on a keto diet, some types have a higher carb content. Nuts to avoid include cashews, peanuts, pistachios, and chestnuts.

Meat and Fish

When possible, choose organic, grass-fed animal meats and seafood. Avoid processed meats with added nitrates and additives, such as hot dogs, packaged sausages, canned meat, beef jerky, bacon, salami, and chicken nuggets.

Oils

Not all oils are created equal. Avoid processed or inflammatory oils like sunflower oil, safflower oil, soybean oil, peanut oil, corn oil, grapeseed oil, and sesame oil. Opt for virgin olive oil, coconut oil, avocado oil, or macadamia oil instead.

Drinks

Drink plenty of water, and avoid high-carb beverages like beer, wine, cocktails, fruit and vegetable juices, soda, diet sodas, and sweetened milk-based drinks. Alcohol can slow down weight loss, so it is important to drink in moderation.

Frequently asked questions