Understanding Net Calories For Effective Keto Weight Loss

The ketogenic or keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. It has gained popularity as a potential weight-loss strategy due to its exceptionally high-fat content, typically 70% to 80%. The premise of the keto diet for weight loss is depriving the body of glucose, the main source of energy obtained from eating carbohydrate-rich foods. When the body is deprived of glucose, it turns to burning stored fat for energy, producing ketones, which the body uses as fuel. To achieve and maintain ketosis, a metabolic state where the body burns fat for energy instead of glucose, carbohydrate intake must be drastically reduced to around 5% to 10% of total calories, or 20 to 50 grams of net carbs per day. While calories are still important on a ketogenic diet, the focus is on tracking carbohydrate intake and achieving a calorie deficit to lose weight.

Understanding net carbs

To lose weight on the keto diet, it is important to understand the role of net carbs. The keto diet is a very low-carb diet that puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. Net carbs are the number of total carbohydrates in a food item minus its fibre content. Fibre is a type of carbohydrate that the human body cannot digest, so it does not count towards the total carbs that can trigger an insulin response and prevent your body from going into ketosis.

The formula for calculating net carbs is:

> Total Carbohydrates – Fibre = Net Carbs

For example, one cup of cooked cauliflower florets contains 5 grams of total carbohydrates. However, it also contains 2 grams of fibre, which can be subtracted from the total to give you 3 grams of net carbs.

Most keto diets recommend consuming between 20 to 50 grams of net carbs per day. You can find the total carbohydrate and fibre content of a food item on its nutrition label or by searching for its nutrition facts online.

It is important to note that net carbs are different from total carbs. Counting total carbs involves simply adding up the total grams of carbohydrates consumed in a day, without subtracting fibre or sugar alcohols. Net carbs, on the other hand, take into account the indigestible carbohydrates that pass through your system without being absorbed.

While following the keto diet, it is generally recommended to count net carbs rather than total carbs. This is because net carbs give you a more accurate picture of the carbohydrates that your body can actually use for energy. By counting net carbs, you can also include more vegetables and other wholesome foods in your diet while still staying within the recommended range for ketosis.

In conclusion, understanding net carbs is crucial for successfully following the keto diet and achieving your weight loss goals. By calculating the net carbs of the foods you eat, you can ensure that you stay within the recommended range of 20 to 50 grams of net carbs per day and maintain ketosis for effective weight loss.

How to calculate net carbs

Net carbs are the amount of carbohydrates in a food product that you can digest and use for energy. They are calculated by taking the total amount of carbohydrates and subtracting the amount of fibre and sugar alcohols.

Net carbs = total carbs – fibre – sugar alcohols

It is important to note that not all sugar alcohols are truly carb-free, and some manufacturers market their products as "low-carb" when they are not. The following sugar alcohols do not count towards net carbs:

• Erythritol
• Isomalt
• Sorbitol
• Xylitol

The sugar alcohols below partially count towards net carbs:

• Maltitol
• Sorbitol
• Isomalt
• Glycerin

For these sugar alcohols, divide the number of grams by 2 and add it to your carb count. For example, if a food product contains 10 grams of maltitol, divide 10 by 2, which equals 5. Add 5 to the total carb count.

Additionally, it is important to be aware of your gut bacteria, as they can ferment sugar alcohols, leading to gas and bloating in your small intestine. It is recommended to consume less than 15 grams of sugar alcohols and be cautious of mannitol, maltitol, and sorbitol, as gut bacteria thrive on them.

When following a keto or low-carb diet, tracking net carbs is crucial to ensure you do not exceed your daily carb limit. By keeping net carbs under approximately 50 grams per day, your body will enter a state of ketosis, where it shifts from burning glucose to burning fat, including body fat.

Let's say a food product has:

• Total carbs: 20 grams
• Fibre: 5 grams
• Sugar alcohols: 5 grams (using erythritol as an example)

Using the formula:

Net carbs = 20 grams (total carbs) – 5 grams (fibre) – 5 grams (sugar alcohols)

Net carbs = 10 grams

So, the net carb count for this food product is 10 grams.

Remember, the key to a successful keto or low-carb diet is accurately calculating and tracking your net carb intake to stay within your desired range.

How to stay in ketosis

Ketosis is a metabolic state in which the body uses stored fat as its main fuel source instead of glucose (sugar). It is characterised by elevated levels of ketones in the blood, which are produced when the liver breaks down fat into molecules that can be used for fuel.

How to Achieve and Stay in Ketosis

• Follow a Keto Diet: On a keto diet, 60-75% of your daily calories should come from fat, 15-30% from protein, and only 5-10% from carbohydrates. This translates to consuming about 50 grams of carbs or less daily. By limiting your intake of carbs, your insulin and blood sugar levels are kept low, signalling the liver to start breaking down fat into ketones, which are used as a source of energy by the body.
• Up Your Healthy Fats: On a keto diet, the bulk of your calories come from fat, which acts as your energy source. If you don't consume enough fat, you may be tempted to turn to carbs for energy, which would likely kick you out of ketosis. Good sources of healthy, keto-friendly fats include eggs, fatty cuts of meat, olive oil, coconut oil, avocado oil, MCT oil, butter, avocados, nuts, and seeds.
• Plan Meals in Advance: Planning your meals in advance is very helpful when it comes to staying in ketosis. Plan out your weekly meals, make a grocery list, and stick to it. This will help you avoid impulsive, high-carb food choices that will boot you out of ketosis.
• Keep Keto-Friendly Snacks on Hand: Keep keto-friendly snacks readily available to help you avoid high-carb temptations when hunger strikes. Cheese sticks, hard-boiled eggs, and IQBAR are some examples of snacks that can be kept in your fridge or backpack.
• Watch Out for Hidden Carbs: Some foods, such as condiments, sauces, salad dressings, and marinades, often contain sneaky carbs (usually refined sugar) that can sabotage ketosis. Read food labels carefully and choose low-carb options to avoid these hidden carbs.
• Exercise Regularly: When you exercise, your body is forced to use fat stores as a fuel source, which helps deplete glycogen stores and increase ketone production. Aim for at least 30 minutes of moderate-intensity exercise per day.
• Practice Intermittent Fasting: Intermittent fasting involves limiting food intake to a specific time window each day. One popular method is the 16/8 method, which involves eating all of your daily calories within an 8-hour window and fasting for the remaining 16 hours. Intermittent fasting can help you get into a state of ketosis faster by depleting your glucose stores at a faster rate.
• Stay Hydrated: Adequate hydration is essential for ensuring that ketones can be effectively broken down and utilized for energy. It's also necessary for the liver to properly metabolize fat, the primary energy source in ketosis. Dehydration can often be mistaken for hunger, leading to overeating carbs.

How to build muscle on keto

The keto diet is a very low-carb, high-fat diet that encourages your body to use ketones as fuel rather than glucose, which is the body's preferred source of energy. While it is commonly used for weight loss, it can also be used to build muscle. Here are some tips to help you build muscle on a keto diet:

Determine Your Calorie Intake

To build muscle effectively, you need to consistently consume more calories than you burn. Calculate your maintenance calories, which is the number of calories you need to consume per day to stay at the same weight. When trying to build muscle, it is recommended to increase your calorie intake by 15% above your maintenance calories. For example, if your maintenance calories are 2000 per day, you should consume 2300 calories per day to build muscle. Make sure to adjust your calorie intake monthly to account for changes in your weight.

Eat Plenty of Protein

Protein is essential for building muscle as it is the building block of muscles. Most studies suggest consuming 0.7-0.9 grams of protein per pound of body weight (1.6-2.0 grams per kg) to build muscle effectively. While there is a concern that consuming too much protein can encourage gluconeogenesis and stop the body from making ketones, studies have shown that people can safely consume around 1 gram of protein per pound of body weight (2.1 grams per kg) and stay in ketosis.

Track Your Carb Intake

On a traditional muscle-building diet, carbs usually make up the bulk of the calories. However, on a keto diet, you need to restrict carbs to reach and maintain ketosis. Most people need to consume fewer than 50 grams of carbs per day, although this may vary. Consider timing your carb intake around your workouts, which is known as a targeted keto diet, to aid in exercise performance.

Increase Your Fat Intake

Monitoring your fat intake is crucial on the keto diet as your body relies primarily on fat for fuel when carb intake is limited and you are in a state of ketosis. After accounting for protein and carbs, fat should make up the rest of your diet. Calculate your fat requirements by subtracting your protein and carb needs from your daily calorie needs and dividing the remaining number by 9.

Resistance Train Regularly

In addition to nutrition, resistance training is key to gaining muscle. Incorporate exercises such as squats, bench presses, pull-ups, and push-ups into your weekly routine to promote muscle growth. Consider hiring a personal trainer if you are new to resistance training to ensure proper form and maximize your efforts.

Consider Supplements

While not necessary, supplements can help you build muscle. If you struggle to meet your daily protein goals, consider using a protein powder supplement such as whey, casein, pea, or hemp protein. Keep in mind that many protein powders contain carbs, so you will need to account for them in your daily carb allowance. Creatine monohydrate supplements can also aid in gym performance and lead to increased muscle gain. Additionally, remember that your body's levels of sodium, potassium, and magnesium may drop while on keto, so consider taking supplements or eating foods rich in these minerals, such as dark leafy greens, nuts, seeds, and avocados.

Other Tips:

• Be patient, as you may experience an initial drop in strength and performance when starting the keto diet.
• Track your carb intake to ensure you stay under 50 grams per day to maintain ketosis.
• Prepare for potential side effects, such as the keto flu, which may include symptoms like fatigue, nausea, irritability, and insomnia.
• Beware of hidden carbs in beverages and condiments.
• Test your ketone levels regularly using keto strips or a keto breath test to ensure you are in ketosis.
• Get plenty of sleep, as it is crucial for muscle gain and exercise performance.

Physical activity on keto

Exercise is an important component of the keto diet, as it can help to speed up the weight loss process. However, the keto diet may affect your athletic performance, and certain types of exercise may be more challenging than others. Here's what you need to know about physical activity while on a keto diet:

Endurance and Fat Burning

Studies have shown that the keto diet may improve endurance in athletes. This is because the body becomes more efficient at using fat as an alternative source of energy. Additionally, the keto diet has been found to boost fat burning during exercise, which can contribute to weight loss. However, it's important to note that the keto diet ultimately impaired exercise performance in these athletes, as fat is not as easily burned as carbohydrates.

Muscle Recovery and Growth

The keto diet has also been linked to faster muscle recovery after workouts. However, it may impair muscle growth due to restricted protein intake and lower calorie consumption. To maximize muscle growth, consuming more calories than you expend throughout the day is necessary. The keto diet can be low in calories, which could make it more challenging to increase muscle mass.

Energy Levels and Intensity of Exercise

Switching to a keto diet can lead to decreased energy levels, especially during high-intensity exercises. This is because carbohydrates are the main source of energy for high-intensity activities, and the keto diet severely restricts carbohydrate intake. As your body adapts to using fat for fuel instead of carbohydrates, you may experience a decrease in energy levels, which can gradually improve over time.

Recommended Exercises

Low-intensity steady-state (LISS) cardio exercises, such as jogging, cycling, swimming, and yoga, tend to be more suitable for people on the keto diet. These exercises are less affected by the diet and are easier to recover from. However, high-intensity interval training (HIIT) exercises, such as sprinting, boxing, and jumping rope, may be more challenging on the keto diet due to the restricted carbohydrate intake.

To summarize, while the keto diet has potential benefits for weight loss and endurance, it may impair muscle growth and reduce energy levels, especially during high-intensity exercises. It is recommended to focus on low-intensity steady-state exercises when following a keto diet, and ensure adequate calorie and protein intake to support muscle growth and recovery.

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