Finding Your Carb Sweet Spot On Keto

The ketogenic diet is a high-fat, moderate-protein, and low-carb diet. To stay in ketosis, a person should consume up to 50 grams of carbs per day, but this number can vary depending on the individual. For instance, some people can easily get into ketosis and stay there with 50 grams of total carbs per day, while others need to stick to around 20 grams. To calculate your net carbs, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total number of carbs.

Calculate net carbs by subtracting fibre and sugar alcohols from the total carb content

To calculate net carbs, subtract the fibre and sugar alcohol content from the total number of carbohydrates in a food product. This is because fibre and sugar alcohols are not digestible, so they don't affect your blood sugar levels.

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the number of indigestible carbohydrates (fibre and some sugar alcohols) from the total number of carbohydrates.

The calculation for net carbs is: Total Carbohydrates - Fibre - Sugar Alcohols = Net Carbs.

For example, if a food product has 20g of total carbohydrates, 10g of fibre, and 10g of sugar alcohols, you would subtract 10g of fibre and 5g of sugar alcohols (half the total) from the total carbohydrates:

20g total carbs - 10g fibre - 5g sugar alcohols = 5g net carbs.

It's important to note that not all sugar alcohols are treated equally in this calculation. Erythritol, for instance, cannot be digested into glucose at all, so you can subtract its total amount from the total carbohydrates.

The calculation for net carbs when a food contains Erythritol would look like this: 20g total carbs - 10g fibre - 10g Erythritol = 0g net carbs.

The concept of net carbs is particularly relevant for people on a keto diet, as it helps them stay within their daily carbohydrate limit. The threshold to achieve and maintain ketosis is generally around 50 grams of carbohydrates or fewer per day.

However, it's worth noting that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels.

Stay under 50g of net carbs per day

Staying under 50g of net carbs per day

To reach ketosis, the body must be in a state where it burns fat for energy instead of carbohydrates. Most people will need to consume under 50 grams of net carbs per day to reach this state.

Net carbs are calculated by subtracting fibre, sugar alcohols, and other non-digestible carbs from the total carb amount.

• Vegetables: spinach, broccoli, peppers, zucchini, tomatoes
• Fruits: raspberries, blueberries, strawberries
• Nuts: walnuts, hazelnuts, almonds, Brazil nuts

The following foods are high in carbs and should be limited:

• Wheat products: rice, pasta, cereals
• Some fruits and vegetables
• Beans and legumes

It is important to note that the number of carbs a person can consume and stay in ketosis may vary. It is always recommended to consult a doctor or dietician before starting a new diet.

Avoid wheat-based products, fruits, vegetables, beans and legumes

Wheat-based products are a staple food for many people, but they are off the menu when it comes to keto. This is because they are high in carbohydrates, which are restricted on a keto diet. The same goes for fruits, vegetables, beans, and legumes.

When it comes to wheat-based products, this includes bread, pasta, cereals, and baked goods like cakes, biscuits, and muffins. These foods are typically made with refined grains that have been stripped of their fibre and nutrients, leaving mostly starch and sugar behind. Starch is a type of carbohydrate that can be quickly broken down by the body, leading to a spike in blood sugar levels. This is something that people on a keto diet want to avoid, as it can kick the body out of ketosis, a state where it burns fat for fuel instead of carbohydrates.

There are some wheat-based products that are better choices than others when it comes to keto. For example, opting for whole wheat bread or pasta can be a slightly better option as they contain more fibre and nutrients. However, even these options should be limited on a keto diet due to their carbohydrate content.

Fruits are also typically high in carbohydrates and natural sugars, which can be problematic for people on a keto diet. While some fruits, like avocados, tomatoes, and lemons, can be included in moderation due to their lower carb content, most fruits should be avoided or limited. This includes popular choices like bananas, apples, oranges, and grapes, as well as dried fruits and fruit juices.

Vegetables are a bit more varied when it comes to keto. While some vegetables, like potatoes, sweet potatoes, carrots, and peas, are too starchy and high in carbs for keto, others can be enjoyed freely. These include non-starchy options like broccoli, zucchini, spinach, cauliflower, and bell peppers. It's important to note that even some keto-friendly vegetables, like onions and mushrooms, can add up in carbs if consumed in large quantities, so portion size is key.

Beans and legumes, such as black beans, chickpeas, and edamame, are also not typically considered keto-friendly due to their high carbohydrate content. Just one cup of black beans contains 41 grams of carbohydrates, which is almost an entire day's worth of carbs on a keto diet. However, beans can be included in small amounts or when keto cycling, which involves following a ketogenic diet for a few days and then taking a break to eat higher levels of carbohydrates.

Overall, when it comes to wheat-based products, fruits, vegetables, beans, and legumes, it's important to be mindful of the carbohydrate content and make choices that fit within the restrictions of a keto diet.

Eat meat, fish, cheese, eggs, and green, leafy vegetables

Meat, fish, cheese, eggs, and green, leafy vegetables are all recommended foods to eat on a keto diet.

Meat and poultry are considered staple foods on the keto diet. They contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. When choosing meat, opt for grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Fish and shellfish are also keto-friendly. Salmon and other fatty fish, such as sardines, mackerel, and herring, are excellent choices as they are carb-free and rich in B vitamins, potassium, and selenium. Additionally, salmon and other fatty fish are high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity.

Cheese is another good option for keto as it is low in carbs and high in fat. Just one ounce of cheddar cheese provides one gram of carbs, six grams of protein, and a good amount of calcium. Cheese also contains CLA, which has been linked to fat loss and improvements in body composition.

Eggs are an extremely healthy protein source for keto. Each large egg contains less than one gram of carbs and about six grams of protein. Eggs can be boiled, fried in butter, or made into an omelet for a quick, inexpensive meal. It is important to eat whole eggs rather than just egg whites, as most of an egg's nutrients are found in the yolk, including antioxidants that protect eye health.

Green, leafy vegetables are extremely low in carbs, making them excellent for keto. They are also rich sources of vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron. Other keto-friendly leafy greens include lettuce, arugula, bok choy, cabbage, and Swiss chard.

Test your ketone levels with a blood-ketone testing meter

Testing your ketone levels with a blood-ketone meter is a good way to ensure your body is in ketosis. Ketone meters are devices that allow you to test for ketones in your blood. Ketones are chemicals produced by the liver when your body needs to burn fat as fuel.

To test your blood ketone levels, you will need a blood ketone meter and a kit that includes a lancet pen and ketone test strips. You can purchase these online or at a pharmacy. The strips are for single use only and can be expensive, so it's important to check whether they are covered by your insurance. When purchasing test strips, make sure to get the correct ones for your meter.

• Load a needle into the lancet pen according to the package instructions.
• Wash your hands with soap and dry them thoroughly.
• Remove a test strip from its packaging and insert it into the meter.
• Place the lancet pen on the side of your fingertip and push the button.
• Gently squeeze your finger to produce a large drop of blood. You will need enough blood to load the strip properly.
• Touch the end of the test strip to the drop of blood until it fills the opening and the meter registers.
• Wait a few seconds for the meter to give you a reading.
• Record your results and discard the test strip.

It's important to note that ketone levels can vary from person to person, and you should consult your healthcare provider to determine what levels are considered normal for you. If you have diabetes, high ketone levels can be dangerous and lead to a life-threatening complication called diabetic ketoacidosis (DKA). Therefore, it is crucial to monitor your ketone levels and seek medical advice if you have any concerns.

Frequently asked questions