Carbs On Keto: What, Why, And How?

The keto diet is a low-carb, high-fat diet that can be challenging to stick to. One way to make it easier is to try keto cycling, which involves following the keto diet for a certain amount of time and then taking a day or more off. This can help you manage carb cravings and give you a mental break from the strict diet. However, it's important to note that there is limited research on the benefits and risks of keto cycling, and it may not be as effective for weight loss as traditional keto.

On keto cycling, you would typically follow the keto diet for 5-10 days and then take 1-2 days off. During the days off, it's important to stick to whole foods with low amounts of sugar, like fruit, sweet potatoes, and whole grains, rather than binging on refined carbs and sweets.

Before trying keto cycling, it's recommended to follow a clean keto diet and a regular exercise plan for at least three months to ensure your body is fat-adapted and can easily get back into ketosis after the higher-carb days. It's also important to consult a healthcare professional before starting any new diet, especially if you have a medical condition or are pregnant or nursing.

The cyclical ketogenic diet: 5 low-carb days and 2 high-carb days

The cyclical ketogenic diet is a variation of the standard keto diet, which involves going in and out of ketosis on a weekly basis. This diet is particularly popular among athletes as it can enhance their performance. It involves sticking to a standard keto diet for 5-6 days of the week, followed by 1-2 days of higher carb intake.

During the standard keto days, it is 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, you can increase your carb consumption to 60-80% of your total calories.

For example, if your daily calorie requirement is 2,000 calories, 70-80% of that would be carbs, which is equivalent to 350-400 grams of carbs. These days are often referred to as "refeeding days" or "carb-loading days", as they replenish your body's depleted glucose reserves.

It is important to note that the goal of refeeding days is not just to increase the number of carbs but also to focus on the quality of carbs. Instead of relying on unhealthy sources like white bread and baked goods, it is recommended to get the majority of your carbs from healthy sources such as whole-wheat or brown-rice pasta, sweet potatoes, chickpeas, and grains. These complex carbs are high in vitamins, minerals, and fiber, which help stabilize blood sugar levels.

The cyclical ketogenic diet is a flexible approach that allows you to experience the benefits of ketosis while also incorporating carbohydrates strategically. It is important to note that there is limited research on this diet, and it may not be suitable for everyone, especially those at risk of diabetes or with high carbohydrate sensitivity.

Targeted ketogenic diet: Eat more carbs around high-intensity workouts

The targeted ketogenic diet (TKD) is a version of the keto diet that allows athletes to receive the benefits of the standard keto diet (SKD) while also boosting their athletic performance. The main difference between TKD and SKD is when those carbs are consumed. On SKD, carbs are spread throughout the day, while on TKD, carbs are consumed almost entirely at one time, usually before, during, or after a workout. This helps replenish glycogen stores, preventing exercise fatigue and low blood sugar.

The TKD is designed for athletes who perform high-intensity exercises such as professional athletes, distance runners, bodybuilders, or Crossfit athletes. The increased carbohydrate intake around workouts helps reduce fatigue and stabilise blood sugar levels. It is important to note that TKD may not be optimal for strength training as there is some evidence that carb re-feeding may not improve performance during such workouts.

To follow TKD, it is recommended to first become fat-adapted by following SKD for at least 4-6 weeks. This means your body can easily move in and out of ketosis or burn fat for energy. Once fat-adapted, you can start experimenting with TKD by consuming about 15-50 grams of fast-absorbing carbs before, during, or after your workout. These carbs can come from dextrose powder, white rice, or white potatoes. It is important to avoid fructose as it is not readily used for energy by the muscles.

While on TKD, it is crucial to keep your protein intake constant to support lean muscle growth. Additionally, if weight loss is your goal, you should keep your energy intake constant by subtracting fat calories from other meals to compensate for the extra carb calories before your workout.

Overall, TKD can be a beneficial strategy for athletes who want to boost their performance while still enjoying the benefits of the keto diet. However, it requires experimentation to find the right amount and timing of carbs that work best for your body.

High-protein ketogenic diet: 60% fat, 35% protein, 5% carbs

The high-protein ketogenic diet is a variation of the standard ketogenic diet (SKD), which is a high-fat, low-carb, moderate-protein diet. While the SKD typically includes 70% fat, 20% protein, and 10% carbs, the high-protein version includes more protein and slightly less fat. Here's a detailed guide to the high-protein ketogenic diet:

Overview:

• The high-protein ketogenic diet is a variation that includes 60% fat, 35% protein, and 5% carbs.
• This diet is similar to the SKD but includes more protein, which can be beneficial for muscle maintenance and satiety.
• However, it's important to note that excess protein can be converted to glucose, which may slow down the transition into ketosis.

Food Choices:

• Animal Proteins: Fish, shellfish, meat, and poultry are excellent choices. They are low in carbs and provide essential nutrients like B vitamins, potassium, selenium, and high-quality protein.
• Dairy: Cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half are good options. They are high in fat and protein while being low in carbs.
• Plant-Based Milk: Unsweetened soy, almond, and coconut milk are suitable, while oat milk should be avoided due to its high carb content.
• Vegetables: Green leafy veggies, peppers, summer squashes, avocados, olives, cauliflower, and broccoli are excellent choices. They are low in carbs and provide various vitamins, minerals, and antioxidants.
• Fats and Oils: Extra virgin olive oil, avocado oil, butter, and ghee are recommended. They are pure sources of healthy fats and provide additional health benefits.
• Nuts and Seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds are good options. They are high in healthy fats, fiber, and protein while being low in net carbs.
• Dark Chocolate and Cocoa Powder: Choose dark chocolate with a minimum of 70% cocoa solids and consume in moderation. They are delicious sources of antioxidants.

Meal Ideas:

• Breakfast: Veggie and egg muffins, nut milk chia pudding with berries, egg omelet with avocado, Greek yogurt with nut butter and cocoa, or cream cheese pancakes with blueberries.
• Lunch: Chicken salad with olive oil and feta cheese, almond milk milkshake with peanut butter and cocoa, avocado shrimp salad, or ground beef lettuce wrap tacos.
• Dinner: Salmon with asparagus, cheese-shell tacos, pork chops with Parmesan cheese and broccoli, chicken stuffed with pesto and cream cheese, or white fish with kale and pine nuts.

Tips and Tricks:

• Familiarize yourself with food labels to understand the grams of fat, carbs, and fiber in your favorite foods.
• Plan your meals in advance to make it easier to stick to the diet.
• Use keto-friendly recipes and meal ideas from websites, food blogs, apps, and cookbooks.
• Consider meal delivery services that offer keto-friendly options.
• Bring your own food to social gatherings or when visiting family and friends to help curb cravings and stick to your plan.

Side Effects and Considerations:

• The keto diet may cause initial side effects like "keto flu," which can include diarrhea, constipation, vomiting, poor energy, and digestive discomfort. These usually resolve within a few days.
• To minimize side effects, you can start with a regular low-carb diet before transitioning to keto, and add extra salt or mineral supplements to address the shift in water and mineral balance.
• The keto diet may also lead to long-term side effects, such as low protein in the blood, extra fat in the liver, and micronutrient deficiencies.
• Consult your doctor before starting the keto diet, especially if you have type 1 diabetes or are pregnant.

The high-protein ketogenic diet can be a beneficial variation for those seeking to increase their protein intake while still maintaining the benefits of ketosis. It emphasizes high-fat, low-carb food choices with a particular focus on animal proteins and healthy fats. By following this guide and making gradual adjustments, you can successfully incorporate the high-protein ketogenic diet into your lifestyle.

Calculate net carbs: Subtract fibre from total carbs

To calculate net carbs, subtract the fibre content from the total number of carbs. This is because fibre is a type of carbohydrate that the body cannot digest, so it passes through the body without being broken down or absorbed.

Net carbs = Total carbs – Fibre – Sugar alcohols & Allulose

For example, a food product with 13 grams of total carbohydrates, 9 grams of fibre, 2 grams of erythritol, and 1 gram of allulose would have 1 gram of net carbohydrates.

It's important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs". The FDA recommends using the total carbohydrates listed on nutrition labels. Additionally, nutrition labels in some countries like Australia and Europe may calculate net carbs differently.

Keto flu: Temporary symptoms include difficulty focusing and less energy

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms can range from mild to severe and vary from person to person. They are caused by the body adapting to a new diet consisting of very few carbohydrates.

The most common symptoms of keto flu include:

• Nausea
• Constipation
• Headaches
• Fatigue
• Sugar cravings
• Diarrhea
• Muscle soreness
• Difficulty focusing
• Less energy

These symptoms can last from a few days to several weeks and are usually temporary. However, if you are feeling particularly unwell, it is best to consult a doctor to rule out other causes.

• Stay hydrated: Drink plenty of water to prevent dehydration, which can worsen symptoms such as fatigue and muscle cramping.
• Replace electrolytes: Include potassium-rich, keto-friendly foods like green leafy vegetables and avocados in your diet. These foods are also high in magnesium, which may help reduce muscle cramps, sleep issues, and headaches.
• Get enough rest: Lack of sleep can cause an increase in the stress hormone cortisol, which can negatively impact your mood and make keto-flu symptoms worse.
• Eat enough fat: Transitioning to a very low-carb diet can cause cravings for restricted foods. Eating enough fat will help reduce cravings and keep you feeling satisfied.
• Cut out carbs slowly: If you are having a difficult time adapting, try eliminating carbohydrates gradually rather than all at once.

Frequently asked questions