Carbs And Keto: How Many To Eat?

The ketogenic (keto) diet is a low-carb, high-fat diet that can help with weight loss, blood sugar control, and certain health conditions. To enter and remain in ketosis, the body's fat-burning state, keto dieters typically restrict their daily carbohydrate intake to 20-50 grams. This is a significant reduction compared to other low-carb diets, which allow up to 130 grams of carbs per day. The keto diet's effectiveness varies depending on individual factors such as physical activity, stress levels, and sleep. It's important to monitor nutritional intake and consult a healthcare provider before starting the keto diet.

How to calculate net carbs

To calculate net carbs, you must first understand the difference between total carbs and net carbs. Total carbs refer to the total carbohydrate content of a food or beverage, while net carbs are the ones that are actually absorbed into your body. Net carbs are calculated by subtracting certain elements, such as dietary fibre and sugar alcohols, from the total carb content.

• Determine the total carb content: Look at the nutrition label of the food or beverage and note the total number of carbohydrates. This includes the amount of fibre and any sugar alcohols (sometimes listed as erythritol). Sugar is usually already included in the total carbohydrate amount.
• Subtract dietary fibre and half the amount of sugar alcohols: To get the net carb amount, subtract the amount of dietary fibre and half the sugar alcohol content from the total carbohydrate amount. The formula is: Net Carbs = Total Carbs - Dietary Fibre - Half of Sugar Alcohols. For example, if a food has 20g of total carbs, 8g of dietary fibre, and 5g of sugar alcohols, the net carb amount would be 7g (20 - 8 - 5/2 = 7).
• Track your daily net carb intake: On the keto diet, it is recommended to limit your net carb intake to no more than 50 grams per day, and the fewer, the better. This is because reducing carbs puts your body into a state of ketosis, where it burns stored fat for fuel.
• Choose low-net carb foods: Meat, fish, leafy greens, and most above-ground vegetables generally have very low net carb counts and can be enjoyed freely on the keto diet.
• Use online resources: There are online databases and mobile apps that can help you calculate net carbs for specific foods and track your daily intake.

How to know if you're in ketosis

Overview

The ketogenic (keto) diet is a popular, effective way to lose weight and improve health. It involves limiting carbohydrates and replacing them with fats, putting the body into a state of ketosis. While in ketosis, the body burns fat for energy instead of glucose, leading to elevated ketone levels in the blood.

Signs of Ketosis

There are several signs that indicate you have entered ketosis:

• Increased ketones in the blood and breath: The most definitive sign of ketosis is having elevated ketones in the blood, which can be measured using a specialized meter. Alternatively, a breath analyzer can be used to measure ketone levels in the breath. Urine tests are also an option but are less reliable.
• Bad breath: The presence of ketones in the breath can also lead to bad breath, often described as having a sweet or fruity odour.
• Weight loss: Ketosis is associated with weight loss, initially due to a reduction in water weight, followed by consistent fat loss over time.
• Increased thirst and dry mouth: As the body loses water weight, you may experience increased thirst and a dry mouth. Dehydration is a potential risk, which can lead to other health complications.
• Fatigue and weakness: In the initial stages of ketosis, you may feel more tired and weaker than usual due to the body adjusting to burning fat instead of carbohydrates for energy.
• Appetite suppression: Many people on a keto diet report decreased hunger, which may be due to alterations in hunger hormones and increased protein intake.
• Digestive issues: Any significant dietary change can affect digestion, and the keto diet is no exception. Constipation, diarrhea, and stomach upset may occur but usually improve over time.
• Sleep disturbances: The keto diet may initially disrupt sleep, causing difficulty falling asleep or nighttime waking. However, long-term keto dieters often report improved sleep.
• Changes in exercise performance: In the short term, a keto diet may lead to decreased exercise performance due to reduced glycogen stores in the muscles. However, after several weeks, performance typically returns to normal, and certain endurance sports may even benefit from the diet.
• Muscle cramps and spasms: Dehydration and electrolyte imbalances can lead to muscle cramps and spasms. Ensuring adequate hydration and consuming electrolyte-rich foods can help alleviate these issues.

How to avoid common mistakes

Not Doing Your Research

Before starting a keto diet, it is important to do your research and consult a healthcare professional. The keto diet is not suitable for everyone, and some people may need to take extra precautions. For example, those taking medication for diabetes or high blood pressure should speak to their doctor about adjusting their medication. It is also not recommended for women who are pregnant, postpartum, or nursing.

Eating Too Many Carbs

To stay in ketosis, it is recommended to consume fewer than 50 grams of carbohydrates per day. This is significantly less than other low-carb diets, which typically restrict carb intake to less than 130 grams per day. Eating too many carbs can prevent your body from reaching ketosis and reaping the full metabolic benefits of the keto diet.

Eating Too Much Protein

While protein is an important macronutrient, consuming too much can prevent your body from reaching ketosis. This is especially true for low-carb dieters who eat a lot of lean animal foods. A good range to aim for is 0.7-0.9 grams of protein per pound of body weight.

Skipping Fats

Fats are essential on the keto diet. If you don't eat carbs, you must add fat to compensate. Otherwise, you may experience hunger and inadequate nutrition. Choose healthy fats like monounsaturated and omega-3 fats, and aim for around 70% of your total calories from fat.

Not Replenishing Sodium

Low-carb diets can lead to a mild sodium deficiency, as insulin levels decrease and the body sheds excess sodium and water. This can cause side effects such as lightheadedness, fatigue, headaches, leg cramps, and constipation. To avoid this, add more sodium to your diet by salting your food or drinking a cup of broth daily.

Quitting Too Soon

Adapting to the keto diet can take time, and you may experience unpleasant symptoms such as the "keto flu" in the first few days or weeks. It's important to be patient and give your body time to adjust before deciding to quit.

Going Overboard with Fat

While fat is essential on the keto diet, eating too much can prevent your body from using its stored fat for energy. Portion control is important, especially with nuts and dairy products, as the calories and carbs can add up quickly.

Not Counting Carbs

To ensure you stay in ketosis, it is important to count your carbs and keep track of your nutritional intake. This can be done through food logs or by working with a registered dietitian.

Not Getting Enough Micronutrients

The keto diet restricts many foods, so it is crucial to ensure you are still meeting your micronutrient needs. Pay close attention to vitamins B and C, selenium, magnesium, and phosphorus.

How to adapt keto for athletes

Athletes who follow the keto diet can have higher carbs on their training days. However, the same rule applies: test for ketones while experimenting with different amounts of carbs.

Macronutrient Distribution

The standard keto diet for weight loss consists of:

• 60-75% fat
• 15-30% protein
• 5-10% carbs

You may see slight variations in the preferred macronutrient distribution, such as 70-80% daily calories from fat or up to 10% from carbohydrates.

Therapeutic Keto

The therapeutic keto diet, used to treat conditions like epilepsy or cancer, follows a 3-to-1 or 4-to-1 ratio of fat to carbohydrates and protein. This means someone following this version of the keto diet gets 90% of their daily calories from fat, 6-7.5% from protein, and 5% from carbs.

Keto-Friendly Foods

The keto diet includes a wide variety of low-carb foods, such as:

• Dairy products (cheese, cream cheese, butter, and yogurt without sugar)
• Fruits (avocados, tomatoes, blackberries, raspberries, lemons, and olives)
• Meat (red meat, game, seafood, and poultry)
• Non-starchy vegetables (spinach, lettuce, broccoli, cauliflower, eggplant, bell peppers, and mushrooms)
• Nuts (Brazil nuts, almonds, macadamia nuts, and pecans)
• Oils (avocado oil, olive oil, and coconut oil)
• Seeds (flaxseeds, hemp seeds, and chia seeds)

Low-Carb Food Swaps

• Almond, coconut, or chickpea flour for flour
• Cauliflower rice for rice
• Cheese crisps or sliced nuts for croutons
• Lettuce wrap for bread or tortilla wraps
• Mashed cauliflower for mashed potatoes
• Pork rinds for bread crumbs
• Vegetable-based noodles, such as zucchini noodles, for pasta

How to know if keto is safe for you

The ketogenic (keto) diet is a high-fat, low-carb, and adequate-protein diet that is popular for weight loss. It involves reducing carbohydrate intake and replacing carbs with fat, putting the body into a metabolic state called ketosis. While the keto diet can be effective for weight loss, it is not without risks and may not be safe for everyone. Here are some things to consider when deciding if keto is safe for you:

Understand the Risks

Keto is associated with several potential risks, including:

• Increased "bad" LDL cholesterol: The high intake of saturated fats encouraged in keto can lead to an increase in LDL cholesterol, which is a risk factor for heart disease.
• Nutrient deficiencies: The diet restricts many nutrient-rich foods like fruits, whole grains, and starchy vegetables, which can lead to deficiencies in vitamins, minerals, and fibre.
• Liver and kidney problems: The high-fat content can put extra strain on the liver, and the high protein intake may overload the kidneys.
• Constipation: The diet is low in fibrous foods, which can lead to constipation.
• Fuzzy thinking and mood swings: Low-carb diets may cause confusion and irritability as the brain functions best when it has sugar from healthy carbohydrates as its energy source.

Check with a Healthcare Professional

Before starting any new diet, it is essential to consult with a healthcare professional, such as a doctor or a registered dietitian. They can help determine if keto is safe for you based on your individual health status and needs. This is especially important if you have a pre-existing medical condition, such as kidney disease or diabetes, as keto may worsen these conditions or interfere with medications.

Monitor Your Health

If you decide to proceed with keto, regular health monitoring is crucial. This includes checking your cholesterol, blood sugar, and kidney function to ensure the diet is not having any negative impacts on your body. It is also important to be mindful of any side effects, such as constipation or mood changes, and adjust the diet or stop if necessary.

Make Sustainable Choices

Keto is not meant to be a long-term diet and can be challenging to maintain. It is essential to consider whether you can sustainably follow the diet while maintaining a healthy relationship with food. Keto can be restrictive, and rapid weight loss can lead to weight cycling or yo-yo dieting, which can be detrimental to your health. Instead, focus on making sustainable changes that you can maintain in the long term.

Focus on Healthy Fats

While keto does require a high intake of fat, it is important to prioritise healthy fats. Choose unsaturated fats like nuts, seeds, and oils (e.g., olive oil, avocado oil) over saturated fats from processed meats, butter, and large amounts of red meat, which can negatively impact your health.

Frequently asked questions