Choosing A Carb Target: Customizing Your Keto Diet

The ketogenic diet is a very low-carb, high-fat diet that aims to put the body into a state of ketosis. To achieve this, an individual's daily carbohydrate intake should be limited to 20-50 grams. However, the number of carbs one can consume and still remain in ketosis may vary depending on personal factors such as physical activity and stress levels.

For those new to the keto diet, it is recommended to start with an upper limit of 50 grams of carbs per day to avoid unpleasant symptoms associated with the sudden restriction of carbs, known as the keto flu.

When choosing carb sources, it is best to opt for whole, unprocessed foods like berries, dark chocolate, avocados, and nuts. It is also important to read nutrition labels and be mindful of hidden carbs in processed foods.

Additionally, Target offers a variety of keto-friendly foods, including fresh produce, meat, cheese, and low-carb snacks, making it a convenient option for those following a keto diet.

Understanding net carbs

The keto diet is a very low-carb, high-fat diet. It involves drastically reducing your intake of carbs to under 20-50 net carbs per day and replacing them with fat. This change leads to a metabolic state called ketosis.

To calculate the number of net carbs in a serving of food, you subtract the amount of fibre from the total number of carbs. If the food is processed, you also subtract half of the sugar alcohol content. These quantities are available on food labels.

Net carbs, also called digestible carbs, are the type of carbohydrates that the body can absorb and turn into glucose for energy.

Fibre is a type of carbohydrate that the body cannot digest and so cannot turn into glucose for energy. The amount of fibre is included in the number of total carbs but not in the number of net carbs.

Sugar alcohols are types of carbohydrates that the body does not fully digest, and so they have less effect on blood sugar levels than regular sugar. Examples of sugar alcohols include hydrogenated starch hydrolysates.

When calculating net carbs in processed foods, you need to subtract half the amount of sugar alcohol from the total number of carbs.

Some keto dieters count net carbs, which allows them to get fibre from leafy greens and other low-carb veggies. Others count total carbs, which may be for therapeutic reasons or because they are following a keto carnivore diet.

Examples of Net Carbs in Foods

• Berries: Target carries blueberries, strawberries, blackberries, and raspberries, which are low in net carbs and can be enjoyed with some homemade whipped cream and a keto-friendly sweetener for a healthy snack or dessert.
• Broccoli and cauliflower: These cruciferous veggies are low in net carbs and can be roasted in the oven for a crunchy snack.
• Avocados: Avocados are a keto-friendly food that can be enjoyed in many ways, such as cubed with seasoned salt and balsamic vinegar or dredged in coconut flour and egg and cooked in an air fryer.
• Coleslaw: A bag of tri-colour coleslaw can be turned into a healthy snack with the addition of a sugar-free dressing.
• Cheese: Cheese is low in carbs and high in fat, making it a good choice for keto diets. Target offers a variety of cheeses, including mozzarella, parmesan, cheddar, cream cheese, Colby Jack, and provolone.
• Nuts, seeds, and nut butters: Nuts and seeds are a snacking foundation for the keto diet, offering a wide array of micronutrients, healthy fats, and a moderate amount of protein. Target offers a variety of nut butter brands, including Good & Gather, Justin's, and Marathon.

Tips for Counting Net Carbs

• Read labels: When shopping for keto-friendly foods, be sure to read the nutrition labels to check the number of net carbs.
• Be aware of portion sizes: Even keto-friendly fruits like berries can send you out of ketosis if you consume too much, so be mindful of your serving sizes.
• Choose organic and grass-fed when possible: When buying meat, cheese, butter, or dairy products, opt for organic and grass-fed options when possible to avoid added sugars, antibiotics, hormones, and other harmful chemicals.
• Avoid processed meats: Processed meats like lunch meat and cured meat can contribute to inflammation in the body, so it's best to minimise these and opt for minimally processed options when possible.

High-protein vs standard keto

The ketogenic diet is a very low-carb, high-fat diet. Typically, a keto diet involves staying under 20-50 net carbs per day, with 75% of your calories from fat, 20% from protein, and 5% from carbs. However, there are several variations of the keto diet, including high-protein keto and standard keto.

High-Protein Keto

High-protein keto is a version of the keto diet that involves increasing protein intake. In this type of keto diet, protein should make up about 30% of your calories, with 65% coming from fat and only 5% from carbs. This version of the diet is intended for those who need extra protein to protect muscle mass, such as bodybuilders and older people. It is also suitable for those who show signs of protein deficiency, such as muscle loss or thinning hair. However, those with kidney issues should be careful not to increase their protein intake too much, as it can lead to waste buildup in the blood. Additionally, high-protein keto may not be suitable for those following the diet for therapeutic reasons, as it can lower the amount of ketones in the blood.

Standard Keto

The standard keto diet is the most common approach, with 75% of calories from fat, 20% from protein, and 5% from carbs. This typically means limiting carb intake to about 20-30 grams per day. This version of the diet is suitable for people looking to accelerate weight loss and access other reported health benefits. However, it may not be suitable for pregnant women, people with diabetes, or those with a history of kidney stones. The standard keto diet can cause side effects such as bad breath, dizziness, constipation, and low energy levels, commonly known as "keto flu". Additionally, drastic weight changes can increase the risk of mortality.

Both high-protein keto and standard keto have their own advantages and considerations. High-protein keto may be beneficial for those who need extra protein to support muscle mass and prevent muscle breakdown, while standard keto is suitable for those seeking accelerated weight loss. It is important to consider individual goals, activity levels, and health history when choosing between these two variations of the keto diet. Consulting with a healthcare professional or a registered dietitian can help determine which version of the keto diet is the best fit for an individual's specific needs and goals.

Keto-friendly foods to eat

The ketogenic diet is a very low-carb, high-fat diet. It involves drastically reducing your intake of carbs to under 50 grams per day and replacing them with fat. This change leads to the metabolic state called ketosis.

Seafood

Seafood is a great source of protein and essential vitamins and minerals. Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity. Shellfish such as shrimp and crab contain no carbs, but oysters and octopus do, so these should be consumed in moderation.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals. Choose chicken, beef, and fish more often and limit processed meats.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They can be used to make several keto-friendly dishes, like omelets and frittatas.

Dairy

Cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half are all keto-friendly dairy options. They are low in carbs and high in fat, making them ideal for the keto diet.

Plant-based milk

Unsweetened soy, almond, and coconut milk are all keto-friendly options. Avoid oat milk, even if it's unsweetened, as it is too high in carbs.

Green leafy vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some keto-friendly leafy greens include lettuce, spinach, kale, collard greens, bok choy, and cabbage.

High-fat veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. They also contain fiber, which is important for digestive health.

Other non-starchy vegetables

Cauliflower, broccoli, green beans, bell peppers, zucchini, and spinach are all non-starchy vegetables that are low in calories and carbs but high in nutrients.

Nuts and seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and naturally lower your calorie intake. Some of the lowest-carb nuts and seeds include almonds, Brazil nuts, macadamia nuts, and walnuts.

Berries

Berries, particularly raspberries, strawberries, and blackberries, are low in carbs and high in fiber. They are also loaded with antioxidants that may reduce inflammation and protect against disease.

Dark chocolate and cocoa powder

Dark chocolate and cocoa are delicious sources of antioxidants. Choose dark chocolate that contains a minimum of 70% cocoa solids and eat it in moderation.

Keto-friendly foods to avoid

When following a keto diet, it is important to restrict your total carbohydrate intake to reach and maintain ketosis, a metabolic state in which your body burns fat for fuel instead of carbohydrates. This means cutting out or significantly limiting high-carb foods and drinks.

• Bread and high-carb baked goods: rolls, bagels, and tortillas.
• Grains and pasta: rice, oats, couscous, and noodles.
• Sweeteners and sugary foods: table sugar, honey, agave, ice cream, cakes, and sugary cereals.
• Carb-rich snack foods: chips, crackers, and granola bars.
• Starchy vegetables: potatoes, sweet potatoes, and butternut squash.
• Legumes: black beans, lentils, and chickpeas.
• Most fruits and fruit juices: grapes, dried fruit, pineapple, bananas, and orange juice.
• Sweetened drinks: soda, fruit smoothies, sugary coffee drinks, and energy drinks.
• Higher-carb alcoholic drinks: beer and sugary mixed drinks.
• Sugary condiments: sugary salad dressings, ketchup, and barbecue sauce.

While you need to restrict these foods and drinks on a keto diet, you can still enjoy small portions of some high-carb foods as long as you stay within your allotted daily carb intake range.

It is also important to note that not all fruits and vegetables are created equal when it comes to keto. Even though they are healthy, dried and frozen fruits can be high in added sugar and carbs, and cauliflower pizza crusts often contain high-carb flours. Fruit juices, even those that are labelled "healthy", will impact your blood sugar.

How to calculate your unique keto carb limit

The keto diet is a very low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person needs to consume no more than 50 grams of carbohydrates per day. However, the number of carbs can vary from person to person, and it is important to calculate your unique keto carb limit.

Factors Affecting Carb Limit

Several factors can affect an individual's carb limit on the keto diet, including physical activity levels, stress levels, sleep quality, and how adapted their body is to keto. For example, those who engage in prolonged and intense workouts may be able to consume more than 50 grams of carbs without getting kicked out of ketosis. On the other hand, those with high stress levels and poor sleep may have higher blood sugar and insulin resistance, making it more difficult to stay in ketosis.

Calculating Your Limit

To calculate your unique keto carb limit, it is recommended to start with a higher carb limit of 50 grams per day and gradually reduce it over time. This approach can help you avoid the unpleasant symptoms of carb restriction, known as the keto flu. Additionally, you can experiment with different amounts of carbs while testing your ketone levels using a blood ketone meter or ketone test strips. By slowly increasing your carb intake by 5 grams at a time and monitoring your ketone levels, you can find the limit that works best for your body and lifestyle.

Types of Carbs to Consume and Avoid

When following the keto diet, it is important to choose foods with the fewest carbs per serving. In general, vegetables that grow above the ground and fruits that are not very sweet, such as berries, are keto-friendly. It is also crucial to read nutrition labels and ingredient lists to ensure that products fit within your macros and goals. Additionally, it is recommended to avoid bread, baked goods, traditional sweeteners, and starchy vegetables like potatoes.

Frequently asked questions