Keto Diet: Counting Your Daily Carb Allowance

The ketogenic (keto) diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it uses fat as the primary energy source instead of glucose from carbohydrates. To stay in ketosis, the standard keto diet recommends consuming less than 50 grams of carbohydrates per day, though some people may need to be more restrictive and limit their intake to 15-30 grams. This can be achieved by focusing on net carbs, which are the carbs that are absorbed into the body, rather than total carbs. Net carbs can be calculated by subtracting the amount of dietary fibre and half the amount of sugar alcohols from the total number of carbohydrates listed on a food label.

Total carbs vs net carbs

The keto diet is a low-carb, high-fat diet. The diet involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The only way to achieve ketosis is to drastically restrict your carb intake so that your body begins producing ketones from stored and consumed fats and uses them for energy.

The total carbs include all types of carbohydrates, including fiber and sugar alcohols, which are not fully absorbed by the body. Net carbs, on the other hand, are all the carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are calculated by subtracting the amount of fiber and sugar alcohols from the total amount of carbohydrates. For processed foods, you also subtract half of the sugar alcohol content.

The amount of net carbs you should eat on a keto diet depends on your age, weight, gender, and physical activity. A general guideline for most keto diets limits daily net carb intake to 20-50 grams.

Benefits of Net Carbs vs Total Carbs:

Tracking net carbs instead of total carbs is less restrictive and allows for more consumption of vegetables and other wholesome foods that contain carbohydrates. It also ensures that your body gets the essential fiber it needs for proper function.

Foods to Eat on a Keto Diet:

Meats such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon have very low net carbs. Most green and leafy vegetables also have an extremely low keto net carb count and can be enjoyed freely. High-fiber, low-fructose fruits can also be included in a keto diet.

How to calculate net carbs

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 carbs per day. However, the number of carbs can vary from person to person, and some may be able to consume up to 100 grams of carbs and still enter a fat-burning state.

To calculate net carbs, you need to subtract the amount of fiber and sugar alcohols from the total number of carbs. Net carbs are the carbs that are absorbed by the body, and this calculation helps determine how many carbs you can consume while staying in ketosis.

Net Carbs = Total Carbs - Fiber - Sugar Alcohols

For example, if a food has 20 grams of total carbs, 8 grams of fiber, and 5 grams of sugar alcohols, the net carb calculation would be:

20 grams - 8 grams - 5 grams = 7 grams of net carbs.

It's important to note that not all sugar alcohols are treated equally in this calculation. Erythritol, for instance, can be completely subtracted from the total carb count if it's the only sugar alcohol listed in the ingredients. On the other hand, sugar alcohols like maltitol, sorbitol, and isomalt have a higher glycemic index and may impact your blood sugar levels, so only half of their carb content is usually subtracted.

Additionally, the calculation for net carbs can vary depending on whether you're calculating for whole foods or processed foods. Whole foods, like fruits and vegetables, contain naturally occurring fiber, so you simply subtract the fiber from the total carbs to get the net carbs. For processed foods, it's best to have as much information as possible, including the amount of fiber and any sugar alcohols present, to accurately calculate the net carbs.

Foods to eat on keto

The keto diet is a high-fat, low-carb, and moderate-protein diet. It restricts carbohydrates to put the body into a state of ketosis, where it burns fat for fuel instead of carbs. This means that keto-friendly foods are those that are low in carbs and high in fat and protein.

Seafood

Seafood is an excellent choice for keto dieters as it is carb-free and rich in protein and essential vitamins and minerals like B12, iron, selenium, zinc, and vitamin D. Omega-3-rich fatty fish such as salmon, sardines, mackerel, and albacore tuna are particularly good choices.

Meat and Poultry

Meat and poultry are staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. Both lean and fatty cuts can be eaten, such as skin-on chicken breasts and ground beef.

Eggs

Eggs are very low in carbs and high in protein and healthy fats. They are also versatile and can be used in several keto-friendly dishes. Whole eggs are best, as the yolks are concentrated in vitamins and minerals and provide a source of fat.

Dairy

Dairy products are a good source of calcium, which tends to be low in keto diets. Choose unsweetened, higher-fat options like whole milk yogurt, Greek yogurt, cottage cheese, ricotta cheese, and various types of cheese to reduce your carb intake. Butter is another good source of fat.

Non-Starchy Vegetables

Non-starchy vegetables are low in carbs and high in fiber, which is important for digestive health. Good choices include artichokes, asparagus, mushrooms, collard greens, broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, and dark leafy greens like kale.

Nuts and Seeds

Nuts and seeds are generally low in carbs and high in fiber, vitamins, and minerals like calcium and magnesium. Good choices include chia seeds, pecans, hemp seeds, macadamia nuts, almonds, Brazil nuts, walnuts, and flaxseeds.

Healthy Oils

Olive oil and avocado oil are good choices for keto-friendly oils, as they are pure fat sources and contain no carbs. Butter and ghee are also good sources of fat.

Drinks

Unsweetened coffee and tea are carb-free and can be enjoyed on the keto diet. Unsweetened sparkling water is another good option, but be aware that some varieties flavoured with fruit juice may contain carbs.

How to avoid common keto mistakes

The keto diet is a popular, effective way to lose weight, but it is very restrictive, and it can be tough to get it right. Here are some common mistakes to avoid when starting a keto diet:

Cutting Carbs and Increasing Fat Too Quickly

The keto diet involves eating less than 50 grams of carbohydrates per day. This is a drastic change for your body, so it is recommended to ease into it. Taper down your carb intake instead of cutting them out all at once.

Not Drinking Enough Water

The keto diet can cause dehydration. The decrease in carb intake causes shifts in your fluid and electrolyte balance, and the body loses water as these stores are depleted. Drink plenty of water throughout the day, aiming to consume half your body weight in ounces of water.

Not Preparing for the Keto Flu

As your body transitions from burning carbs to burning fat, you may experience the "keto flu," with symptoms such as headaches, fatigue, nausea, and dizziness. This usually starts within a few days of beginning the diet and goes away after a few weeks. To reduce these symptoms, eat foods rich in potassium, magnesium, and sodium, and stay hydrated.

Not Eating Enough Omega-3 Fatty Acids

While fat is an important part of the keto diet, it is essential to choose healthy sources of fat. Include anti-inflammatory omega-3s, found in foods like salmon, sardines, oysters, herring, and mussels. Other good sources of healthy fats include avocado, olive oil, chia seeds, and flaxseed.

Not Salting Your Food Enough

It is important to add more salt to your food on the keto diet. As ketones build up in the body, they are excreted through urine, taking water and sodium with them. You can also lose sodium when you cut out processed foods, which are a major source of salt in the standard American diet.

Not Consulting Your Doctor

The keto diet can be especially beneficial for people with certain medical conditions, but it is important to talk to your doctor before starting. Some medications may need to be adjusted, as the diet can affect blood sugar and blood pressure.

Not Paying Attention to Veggie Intake

It is important to watch your vegetable intake on keto, as vegetables contain carbohydrates. However, do not skip veggies altogether, as they provide important nutrients and fiber. Go for non-starchy options like leafy greens, cucumber, broccoli, and bell peppers.

Focusing Only on Carb-Counting

While it is important to restrict carbs, the keto diet is about more than just cutting carbs. Food quality matters, too. Choose unrefined, whole foods, and try to eat a balanced diet with a variety of nutrient-rich fruits and vegetables.

Not Exercising

Exercise provides many benefits that will help the keto diet work to your advantage. Combining keto with exercise improves metabolic flexibility, giving you more energy and more stable blood glucose levels.

Not Drinking Enough Electrolytes

In addition to drinking enough water, it is important to replace lost electrolytes on the keto diet. You lose electrolytes like sodium and potassium through urine, and you may also be losing them through sweat if you are exercising. Eat electrolyte-rich foods like leafy greens, and consider taking an electrolyte supplement.

Not Getting Enough Micronutrients

The keto diet involves eliminating many carb-rich foods that provide important micronutrients. Make sure to replace these with other foods that contain the same vitamins and minerals. For example, spinach, beef liver, and egg yolk are good sources of vitamin A, while broccoli, bell peppers, and strawberries are high in vitamin C.

Not Consuming Enough Fibre

It can be challenging to get enough fibre on a low-carb diet, but it is important for a healthy digestive system. Include fibre-rich, low-carb foods like cruciferous vegetables, chia seeds, psyllium husk, nuts, avocados, and low-carb berries.

How to track your macros

Tracking your macros is an essential part of the keto diet. The keto diet is a low-carb, high-fat diet that puts your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To stay in ketosis, you need to consume fewer than 50 grams of net carbs per day. Net carbs are the amount of carbohydrates that are absorbed into your body. To calculate your net carbs, you need to subtract the amount of dietary fiber and half of the sugar alcohols from the total number of carbohydrates. This can be done using an online calculator or mobile app, or by looking at food labels and doing the calculation yourself.

When tracking your macros on the keto diet, it's important to focus on consuming high-fat, low-carb foods such as meat, fish, eggs, dairy products, avocados, nuts, seeds, and non-starchy vegetables. You should avoid high-carb foods like fruit, bread, pasta, potatoes, candy, and soda.

In addition to tracking your carb intake, it's also important to monitor your protein and fat intake. The keto diet is a moderate-protein diet, and consuming too much protein can prevent your body from reaching ketosis. It's recommended to aim for 0.7-0.9 grams of protein per pound of body weight. As for fats, they should make up around 70% of your total calorie intake.

It's also important to note that the keto diet may not be suitable for everyone and can be restrictive. It's always a good idea to consult with a healthcare professional or registered dietitian before starting any new diet, especially one as restrictive as keto. They can help you determine if it's right for you and ensure you're meeting all your nutritional needs.

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