Limiting Carbs On Keto: A Comprehensive Guide

The ketogenic (keto) diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. To stay in ketosis, a person should consume no more than 50 grams of carbs per day, though some sources suggest a limit of 35 grams of total carbs and 25 grams of net carbs. Net carbs are calculated by subtracting the grams of fibre from the total grams of carbs. The keto diet is often used for weight loss, and it can also help manage type 2 diabetes.

Calculate net carbs: subtract fibre and half the sugar alcohols from total carbs

When following a keto diet, it's important to keep track of how many carbs you eat in a day to ensure you stay in ketosis. The keto diet is an extremely low-carb, high-fat diet that helps people lose weight quickly and effectively.

To calculate net carbs, you need to subtract the amount of dietary fibre and half the amount of sugar alcohols from the total number of carbohydrates. Net carbs are the ones that are absorbed into your body. Fibre and sugar alcohols are not absorbed into your bloodstream and, therefore, are not part of your daily allowance of net carbs.

> Net Carbs = Total Carbs – Dietary Fibre – Half of Sugar Alcohols

For example, if a food has 20g of total carbs, 8g of fibre, and 5g of sugar alcohols, then it has 7g of net carbs.

> Net Carbs = 20g – 8g – 5g = 7g

It's important to note that the number of net carbs will always be less than or equal to the total carb count. On the keto diet, it is recommended to consume no more than 50g of net carbs per day, and the fewer, the better.

You can find the information needed to calculate net carbs on food labels. However, there are also numerous online databases that provide the net carb content of various foods.

By focusing on net carbs, you can ensure you're getting enough essential fibre while still maintaining the low-carb requirements of the keto diet.

Limit to 50g net carbs per day

To stay in ketosis, a person should consume no more than 50 grams of net carbs per day. Net carbs are absorbed into the body and are calculated by subtracting the grams of fibre from the total grams of carbs.

To calculate the net carbs in a food, first determine the carb content by checking the label for the number of total carbohydrates, fibre, and any sugar alcohols. Then, subtract the amount of fibre and half the amount of sugar alcohols from the total carb amount. The result is the net carb content.

For example, a medium red bell pepper has 7 grams of total carbs and 2.5 grams of fibre. Therefore, the net carbs in a red bell pepper are 4.5.

Meats such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon have very low net carbs. Most green and leafy vegetables also have an extremely low keto net carb count and can be enjoyed freely.

It is important to note that everyone has a different carb limit, and this limit can change depending on the day. It is recommended that people starting the ketogenic diet stick to 20 grams of net carbs per day for the first three months to allow the body to acclimate to the keto lifestyle. After this period, individuals can gradually increase their net carb intake and monitor their ketone levels to find their personal carb limit.

Avoid grains, sugar, fruit, tubers, high-fat dairy, and nuts

Grains

Grains are typically off-limits on low-carb diets. However, some grains are high in fibre, which means they can be enjoyed in moderation as part of a healthy, carb-controlled diet.

Foods that are high in fibre contain a lower number of net carbs (the number of carbs the body absorbs). You can calculate net carbs by subtracting the grams of fibre from the total grams of carbs.

Some grains that are low in carbs include:

• Oats
• Quinoa
• Bulgur
• Millet
• Wild rice
• Spelt
• Popcorn

Sugar

Sugar is prohibited on the keto diet because it rapidly raises blood sugar levels and impairs the body's capacity to achieve and maintain ketosis. Too much table sugar can increase insulin levels, causing the body to retain excess glucose as fat rather than use it for energy.

Fruit

Fruit is known to be high in carbs, but with the right picks, you can enjoy fruit on a keto diet. Fruits with the least amount of net carbs include:

• Avocados
• Blackberries
• Tomatoes
• Rhubarb
• Star fruit
• Raspberries
• Cantaloupe
• Strawberries
• Watermelon
• Lemons

Tubers

Tubers are starchy vegetables that are typically off-limits on the keto diet. Examples include:

• Potatoes
• Sweet potatoes
• Butternut squash

High-Fat Dairy

Dairy is allowed on the keto diet, but it's important to choose the right types and watch your portion sizes. Dairy products that are high in fat and low in carbs include:

• Butter
• Hard and soft cheeses
• Cream
• Cottage cheese
• Sour cream
• Greek yoghurt
• Cream cheese

Nuts

Nuts are allowed on the keto diet, but it's important to choose the right types and watch your portion sizes. Nuts that are low in carbs include:

• Brazil nuts
• Macadamia nuts
• Pecan nuts
• Walnuts
• Hazelnuts
• Peanuts
• Almonds

Exercise to deplete glycogen and encourage fat burning

To encourage fat burning, it is important to deplete glycogen stores. Glycogen is the body's stored form of glucose, which is derived from carbohydrates in the food we eat. When the body doesn't need fuel, glucose molecules are linked together to form glycogen molecules, which are stored in the liver and muscles. When the body needs energy, it can quickly mobilise and use these glycogen stores.

Low-carb and ketogenic diets, as well as strenuous exercise, deplete glycogen stores, causing the body to metabolise fat for energy. This is because when the body doesn't have enough glucose, it will start breaking down stored fat to use as fuel. This process is called ketosis, and it is the basis of the ketogenic diet.

To deplete glycogen through exercise, focus on high-intensity workouts. This could include sprinting, HIIT training, or running fast on a treadmill for 45 minutes. These types of workouts will rapidly deplete glycogen stores and trigger the body to use fat for fuel.

It's important to note that when starting a low-carb diet or a new workout routine, your body may need time to adjust. You may experience symptoms like fatigue, low energy, and mental dullness. It can take several months for an athlete to adjust to a low-carb, high-fat, or keto diet before they experience positive metabolic changes and increased muscle glycogen.

Additionally, make sure to replenish glycogen stores after a workout by consuming a post-workout snack with carbohydrates and at least 20 grams of protein. This will help your body recover and prepare for your next training session.

By combining a well-formulated keto diet with the right types of exercise, you can effectively deplete glycogen stores and encourage your body to burn fat for energy.

Manage stress to control cortisol and insulin levels

Stress is a natural human response to difficult situations. When stressed, the body releases the hormone cortisol, triggering the "fight or flight" response. Typically, the body returns to normal once the perceived danger has passed. However, chronic stress can lead to physical and mental health issues, including anxiety, insomnia, muscle pain, high blood pressure, and a weakened immune system.

Cortisol, a steroid hormone, is produced by the adrenal glands and plays a crucial role in regulating stress, metabolism, immunity, inflammation, and blood pressure. When the body experiences stress, the sympathetic nervous system activates the fight-or-flight response, stimulating the hypothalamic-pituitary-adrenal (HPA) axis. This activation leads to the release of cortisol and epinephrine, causing various physiological changes.

Elevated cortisol levels can have negative consequences, including imbalances in blood sugar and blood pressure. Cortisol increases blood sugar levels by stimulating the release of glucose and enhancing the activity of epinephrine and catecholamines, leading to increased blood pressure and heart rate. Chronically high cortisol levels can lead to insulin resistance, a significant risk factor for type 2 diabetes.

To manage stress and control cortisol and insulin levels, consider the following strategies:

• Eat a balanced diet: Consume a diet rich in fruits, vegetables, whole grains, beans, nuts, and seeds. These foods can help stabilize cortisol levels and provide essential nutrients that support stress management.
• Limit caffeine intake: While caffeine may provide an initial energy boost, it can increase cortisol levels and negatively affect your mood. Reduce your caffeine intake or switch to decaf if you notice negative effects.
• Improve sleep quality: Stress can disrupt sleep, and lack of sleep can further increase cortisol levels. Prioritize getting a good night's rest by creating a relaxing bedtime routine and maintaining a consistent sleep schedule.
• Try relaxation techniques: Deep breathing and meditation are effective tools for stress reduction. Deep breathing can be practiced anywhere and helps lower blood pressure, heart rate, and cortisol levels.
• Consider supplements: Omega-3 fatty acids and vitamin D supplements have been linked to lower cortisol levels. Always consult with a healthcare professional before starting any supplements.
• Practice stress management techniques: This may include getting more and better-quality sleep, breath work, acupuncture, cardio/resistance/relaxation exercises, and addressing psychological/emotional issues.
• Optimize your diet: Reduce your consumption of added sugars, saturated fats, and processed foods. Instead, focus on whole foods, complex carbohydrates, and a variety of plant-based foods rich in fiber, antioxidants, and phytonutrients.

By incorporating these strategies into your daily routine, you can effectively manage stress, control cortisol levels, and improve insulin sensitivity, promoting overall health and well-being.

Frequently asked questions