Finding Your Keto Carb Limit: A Personalized Guide

The ketogenic, or keto, diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day. However, the amount of carbs a person can eat and stay in ketosis may vary, and some people may need to restrict their carb intake to below 35 grams per day. To calculate net carbs, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount. To figure out your keto carb limit, you can experiment with eating extra carbs and checking your ketone levels.

Calculate your net carbs

To calculate your net carbs, you need to know the total number of carbohydrates in your food. This number can be found on the food's nutrition label.

Once you have the total number of carbohydrates, you need to identify the amount of fibre and sugar alcohols. These are types of carbohydrates that are not absorbed into your bloodstream in the same way as other carbohydrates.

To calculate net carbs, subtract the amount of fibre from the total number of carbohydrates. If the food is processed, also subtract half the amount of sugar alcohol. The result is the number of net carbs in the food.

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

20g (total carbs) - 8g (fibre) - 2.5g (half the sugar alcohols) = 9.5g of net carbs.

It's important to note that net carbs are different from total carbs and that the recommended daily intake of net carbs on a keto diet is ideally less than 50g per day.

Know your daily limit

The ketogenic diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. The keto diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein.

To stay in ketosis, a person requires up to 50 grams of net carbs per day. Net carbs are the amount of carbohydrates that are absorbed into your body. Some sources of carbohydrates like fibre and sugar alcohols are not absorbed into your bloodstream, and therefore, are not part of your daily allowance of net carbs.

The average recommended daily protein intake for a person assigned female at birth following a keto dietary plan is 46 grams, and for a person assigned male at birth, it is 56 grams. In addition to low carbs, the keto diet involves moderate amounts of protein, as excess protein can prevent ketosis.

To calculate your net carbs, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount. The result is the amount of net carbs in the food.

If you want to get into ketosis and reap the full metabolic benefits of low-carb diets, going under 50 grams of carbs per day may be necessary. However, this limit is flexible and depends on several factors.

Factors Affecting Your Daily Limit

Keto Adaptation

The more keto-adapted you are, the more carbs you will be able to eat while remaining in ketosis. The best way to take advantage of keto adaptation is by staying on a strict ketogenic diet for at least 3 to 6 months before trying anything fancy with your carb intake.

Exercise

The right type of exercise at the right time can help you achieve ketosis more quickly and boost your body's ketone levels. For example, if you are just starting the ketogenic diet, then you should focus on using exercise to deplete your glycogen stores, so your body is forced into ketosis more quickly. This can be done by doing at least one hour of high-intensity activity first thing in the morning, followed by a focus on recovery, rehydration, and mineral supplementation.

Stress

Stress increases the levels of stress hormones like cortisol in the blood, which increases blood sugar levels and decreases insulin sensitivity. This combination of actions causes more blood sugar to remain in the blood for longer periods, which shuts down the body's need to produce ketones.

Protein Intake

Insulin is a blood sugar-lowering hormone, but not only carbs, protein increases insulin levels too. Since high insulin levels can prevent ketosis, you should try to limit insulin release by not only restricting carbs but also by eating the right amount of protein. In general, you should aim to get around 25% of your calories from protein.

Finding Your Personal Daily Limit

To find your personal keto carb limit, you can experiment with eating extra carbs and checking your ketone levels. After establishing ketosis by eating less than 35 grams a day and verifying it with your ketone meter, try slowly increasing your carb consumption by 5 grams each day. Measure your ketones at the same time each day to see if the increase in carbs decreases your ketone levels.

Keep in mind that your stress levels, activity levels, protein intake, and keto adaptation will change your carb limit, so it may be easier to stick to a carb limit that keeps you in ketosis no matter what. Eating less than 35 grams of carbs per day is one of the most effective ways to accomplish this.

Understand ketosis

Understanding ketosis is key to figuring out your keto carb limit. Ketosis is a metabolic state in which the body uses fat instead of carbohydrates for energy. This happens when the body does not have enough glucose (its main source of energy) from carbohydrate foods and must, therefore, turn to fat as its primary fuel source.

When the body burns fat, it produces ketones, which are acids that appear in the blood and urine. Ketosis is achieved when the body uses fat as energy and releases ketones. During ketosis, the body also produces less insulin and stores less fat.

The keto diet is an extremely 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, this limit varies from person to person, and some people may need to restrict their carb intake to below 35 grams per day to achieve ketosis.

To calculate net carbs, you subtract the amount of dietary fibre and half the amount of sugar alcohols from the total number of carbs. Net carbs are the ones that are absorbed into the body, and on the keto diet, you are allowed up to 50 grams of net carbs per day.

Ketosis can be achieved by eating unprocessed whole foods and limiting carb intake to below 50 grams per day. However, this may not be enough to reach ketosis, and some people may need to further restrict their carb intake.

There are a few factors that can impact ketosis and, therefore, your keto carb limit. These include:

• Keto adaptation: The more adapted you are to keto, the more carbs you can eat while remaining in ketosis.
• Exercise: High-intensity exercise can help deplete glycogen stores and force the body into ketosis. Low-intensity exercise can enhance fat burning and increase ketone levels.
• Stress: Stress increases cortisol levels, which can impair ketosis.
• Protein intake: Insulin is released in response to protein, so too much protein can prevent ketosis.

Adapt your diet

Adapting your diet is crucial to achieving and sustaining ketosis, a metabolic state where your body burns fat for energy instead of carbohydrates. Here are some essential dietary adjustments to embrace the keto lifestyle:

Understand Net Carbs

The keto diet is not just about reducing total carbohydrate intake; it's about monitoring "net carbs." Net carbs refer to the carbohydrates that are absorbed into your body and impact your blood sugar levels. To calculate net carbs, subtract the amount of fibre and half the amount of sugar alcohols from the total carbohydrate content. This calculation is crucial because it determines your daily allowance of net carbs, which should not exceed 50 grams per day for effective ketosis.

Choose the Right Foods

When adapting your diet, it's essential to select foods that align with the keto guidelines. Here are some food choices to embrace and avoid:

• Meats and Fish: Opt for fatty fish like salmon and tuna, and various meats such as beef, lamb, poultry, and eggs. These foods are rich in protein and essential nutrients while being low in net carbs.
• Vegetables: Leafy greens like spinach and kale, and above-ground vegetables like broccoli and cauliflower, are excellent choices. They provide essential vitamins and minerals while being low in net carbs.
• Fats and Oils: Include healthy fats in your diet, such as olive oil, coconut oil, avocado, nuts, and seeds. These foods will help you meet your daily fat intake requirements, which should be around 70% of your total calories.
• Dairy: Choose high-fat dairy products like hard cheeses, high-fat cream, and butter. These options are generally low in carbs and suitable for the keto diet.
• Fruits: While most fruits are high in carbs, you can include small portions of low-glycemic berries like raspberries and blackberries. These fruits provide antioxidants and fibre while keeping your carb intake in check.
• Avoid Starchy and Sugary Foods: Stay away from grains (wheat, corn, rice, cereal), sugar (honey, agave, maple syrup), starchy vegetables (potatoes, yams), and fruits high in carbs (bananas, apples, oranges). These foods can quickly push you over your carb limit and hinder ketosis.

Manage Protein Intake

While protein is essential, excessive intake can interfere with ketosis. Aim for moderate protein consumption, with a daily intake of around 25% of your calories coming from protein sources. This balance will ensure you get enough protein without hindering ketone production.

Stay Consistent

Consistency is vital when adapting your diet for keto. Stick to your chosen keto plan, whether it's the standard ketogenic diet, cyclical ketogenic diet, or targeted ketogenic diet. Give your body time to adjust to this new way of eating, as it may take a few weeks to fully enter ketosis and experience the associated benefits.

Monitor and Adjust

Everyone's experience with keto is unique, and you may need to fine-tune your diet to find your optimal carb limit. Use tools like blood ketone meters or Ketostix to monitor your ketone levels. If you're not reaching your desired level of ketosis, try slowly increasing your carb intake by 5 grams per day, focusing on complex carbs from vegetables or low-glycemic fruits.

Remember, the key to adapting your diet for keto is understanding net carbs, choosing the right foods, managing protein intake, staying consistent, and monitoring your progress to make any necessary adjustments.

Monitor health

Regular health monitoring is important when following the keto diet to ensure the diet is not having any adverse effects on the heart. For people with diabetes, it is also important to monitor for hypoglycemia (low blood sugar).

Before starting a keto diet, it is recommended to consult a doctor to ensure the diet will be safe for you.

Side Effects

The keto diet can cause side effects such as:

• Hunger
• Fatigue
• Low mood
• Irritability
• Constipation
• Headaches
• Brain "fog"

These side effects may subside as your body adjusts to the diet, but it is important to be aware of them and monitor your health to ensure the diet is not causing any harm.

Long-Term Effects

There is limited research on the long-term effects of the keto diet. Some possible negative side effects of a long-term keto diet include:

• Increased risk of kidney stones and osteoporosis
• Increased blood levels of uric acid (a risk factor for gout)
• Nutrient deficiencies

Frequently asked questions