Lowering Carb Intake: A Guide To Keto Success

The ketogenic diet, or keto, is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

To stay in ketosis, a person should consume up to 50 grams of carbohydrates per day. This can be challenging, as it means cutting out some fruits and vegetables, as well as bread, beans, legumes, and wheat-based products like rice, pasta, and cereals.

Some tips to get your carb intake down when starting keto include:

- Easing into the diet gradually. For example, by cutting out one type of high-carb food at a time.

- Focusing on whole, unprocessed foods to benefit from their vitamins and minerals.

- Planning your meals in advance to help you stick to the diet.

- Trying intermittent fasting, which can help you enter ketosis faster.

Eat more meat, fish, eggs, nuts, and healthy oils

Meat, fish, eggs, nuts, and healthy oils 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 minerals. Meat is also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. It's best to choose 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 fish are carb-free and rich in B vitamins, potassium, and selenium. The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week.

Eggs are another healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein, making them ideal for keto. In addition, eggs have been shown to trigger hormones that increase feelings of fullness. It's important to eat whole eggs, as most of an egg's nutrients are found in the yolk.

Nuts and seeds are a healthy, high-fat, low-carb food. They are linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases. They are also high in fiber, which can help you feel full and lower your calorie intake.

When it comes to oils, olive oil is a great choice. It's high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk. Extra-virgin olive oil is also high in polyphenol antioxidants, which protect heart health. Avocado oil and coconut oil are other excellent plant-based oils to use on keto.

Choose dark, leafy greens

Dark, leafy greens are a fantastic addition to a keto diet. They are extremely low in carbohydrates, making them an excellent choice for keto dieters.

Leafy greens such as spinach, kale, arugula, collard greens, and romaine are packed with nutrients like iron, magnesium, potassium, B vitamins, vitamin A, vitamin C, and vitamin K. They are also rich in antioxidants, which can help reduce DNA damage and protect heart and eye health. For example, spinach contains around one gram of carbs per cup, while kale has around 4.7 grams of net carbohydrates per cup.

These greens are versatile and can be used in a variety of dishes like salads, stir-fries, stews, and soups. You can also add healthy fats to your greens by cooking them in oils like coconut oil or dressing them with butter or cheese.

When following a keto diet, it is important to monitor your daily carb count. While leafy greens are keto-friendly, if you are aiming for a more therapeutic ketogenic diet with a carb count of 20 grams or less daily, you may need to watch your intake of even these low-carb vegetables.

Try a cyclical ketogenic diet

The cyclical ketogenic diet is a variation of the standard keto diet, which involves adhering to a standard ketogenic diet protocol 5–6 days per week, followed by 1–2 days of higher carb consumption. During the standard ketogenic days, it's important to consume 20-50 grams of carbs per day, with healthy fats delivering approximately 65-90% of your total calorie intake. On the remaining 1–2 days per week, you should consume more carbs in order to break ketosis.

The cyclical keto diet is popular among those seeking muscle growth and improved exercise performance. It is also claimed to decrease keto-related side effects, add more fibre to your diet, and make the keto diet easier to stick to. However, there is limited research on the cyclical keto diet, so its long-term benefits and side effects are unknown.

• Do standard keto for a month first. This gives you time to fat-adapt, helping you return to ketosis faster after eating carbs.
• Plan your carb intake. Pick a day or two per week to eat high-carb and commit to it.
• Eat healthy carbs. Pick whole-food carbs like fruits, sweet potatoes, and other starchy vegetables.
• Manage your carbs. The cyclical keto diet requires some irregular carb counting, so make this easy by using a carb-counting app.

Remember, no matter which type of keto diet you choose, it's always important to choose healthy, nutrient-dense foods in order to reach your goals.

Eat fewer carbs, more fat

To follow a keto diet, you need to eat fewer carbs and more fat. The keto diet is a low-carb, high-fat diet that can help you lose weight and improve your health. Here are some tips to help you reduce your carb intake and increase your fat intake:

• Choose the right type of keto diet for you. There are several versions of the keto diet, including the standard ketogenic diet (SKD), cyclical ketogenic diet (CKD), targeted ketogenic diet (TKD), and high-protein ketogenic diet. The SKD is the most researched and recommended type.
• Drastically reduce your carbohydrate intake. Limit your carb consumption to around 20-50 grams per day. This will put your body into a state of ketosis, where it burns fat for energy instead of carbs.
• Replace carbs with healthy fats. Eat more meat, fish, eggs, nuts, and healthy oils like extra virgin olive oil and avocado oil.
• Be mindful of your protein intake. While you need a moderate amount of protein on the keto diet, too much can slow your transition into ketosis. Aim for around 35% of your total calorie intake from protein.
• Practice intermittent fasting. Try limiting food intake to an 8-hour window each day, which can help you get into ketosis faster.
• Use blood, urine, and breath tests to monitor your ketone levels and ensure you're in ketosis.
• Plan your meals in advance. This can help you stick to the keto diet and save time during the week.
• Be cautious of side effects. The keto diet may cause initial side effects like keto flu, so it's important to ease into the diet gradually and consider taking mineral supplements.
• Consult your doctor before starting the keto diet, especially if you have any health concerns or are taking medication.
• Consider a cyclical ketogenic diet. Once your body has adapted to burning fat, you can try a cyclical approach with periods of higher-carb refeeds to break a weight loss stall or improve hormonal balance.

Plan meals in advance

Planning meals in advance is a great way to stay on track with the keto diet. Here are some tips to help you plan your meals effectively:

• Familiarize yourself with keto-friendly foods: It is important to know which foods are suitable for the keto diet. Typically, this includes meat, fish, eggs, nuts, healthy oils, avocados, and low-carb vegetables. Knowing your options will make meal planning easier and ensure you stay within the recommended carb range.
• Calculate your net carbs: When planning your meals, consider the number of "net carbs" in each food item. To calculate net carbs, subtract the amount of fiber from the total number of carbs. If the food is processed, also subtract half of the sugar alcohol content. This calculation is crucial for staying within your carb limit.
• Moderate your protein intake: While the keto diet emphasizes high-fat consumption, it is important to moderate your protein intake. Excess protein can be converted into glucose, which may slow down your transition into ketosis. Aim for a moderate amount of protein, as recommended by the standard ketogenic diet guidelines.
• Use keto-friendly recipes: Many websites, food blogs, apps, and cookbooks offer keto-friendly recipes and meal ideas. These resources can be invaluable in helping you plan delicious and varied meals that fit within the keto diet guidelines.
• Consider meal delivery services: If you're short on time, consider using a meal delivery service that offers keto-friendly options. This can be a convenient way to enjoy keto meals at home without the hassle of cooking.
• Plan ahead for social gatherings: When attending social gatherings or visiting family and friends, consider bringing your own keto-friendly food. This can help you stay on track and avoid cravings for non-keto foods.
• Ease into the diet gradually: If you're new to the keto diet, consider easing into it gradually. For example, you might stop eating one type of high-carb food at a time, such as bread or sugary drinks. This can make the transition easier and help you stick to the diet in the long run.
• Focus on whole, unprocessed foods: Aim to consume carbs from whole, unprocessed foods whenever possible. This will ensure you're getting the full range of vitamins and minerals your body needs while staying within your carb limit.
• Monitor your health regularly: It is important to monitor your health regularly while on the keto diet, especially if you have a medical condition like diabetes. Check in with your doctor or healthcare provider to ensure the diet is not causing any adverse effects and is supporting your overall health.

Frequently asked questions