Brenda Khan
The ketogenic diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. The diet typically reduces total carbohydrate intake to less than 50 grams a day, with some versions of the diet recommending an intake of fewer than 20 grams of carbohydrates per day. This means that people on the keto diet need to pay close attention to their macronutrient distribution and net carbs in particular. Net carbs refer to the total number of carbohydrates that are absorbed by the body, excluding indigestible carbohydrates like fibre and sugar alcohols. To calculate net carbs, simply subtract the grams of fibre and sugar alcohols from the total number of carbohydrates. This calculation is important for people on the keto diet as it helps them stay in ketosis, a metabolic state where the body uses fat as its primary fuel source.
| Characteristics | Values |
|---|---|
| Carbohydrates | Less than 50 grams a day, can be as low as 20 grams a day |
| Fats | 70-80% of total daily calories |
| Protein | 10-20% of total daily calories |
| Calories | Not a focus of keto, but still important to consider |
| Net carbs | Total carbs – dietary fiber – sugar alcohols |
| Sugar | Keep as low as possible |
| Cholesterol | Not a concern |
| Sodium | Aim for 3000mg-5000mg per day |
| Serving size | Important to pay attention to |
What You'll Learn
Calculate net carbs
To calculate net carbs, you need to subtract the amount of fibre from the total number of carbs. If the food is processed, you should also subtract half of the sugar alcohol content. These quantities can be found on food labels.
Net Carbs = Total Carbs – Fibre – Sugar Alcohols & Allulose
For example, a keto pancake 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 term "net carbs" is not recognised by the Food and Drug Administration (FDA), which instead recommends using the total carbohydrates listed on nutrition labels.
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Check for hidden sugars
When following a keto diet, it's important to check for hidden sugars in food products. Sugar is a generic name for carbohydrates with a sweet taste, and it can be classified into monosaccharides and disaccharides. Monosaccharides, the simplest form of sugar, include galactose, fructose, and glucose. Disaccharides, on the other hand, are created using two different monosaccharides, such as lactose, which is made from galactose and glucose.
To check for hidden sugars, start by reading the nutrition label on the product. Look out for any phrases indicating added sugar, such as "no sugar added", "no added sugar", or "0 grams of added sugar". These phrases don't necessarily mean the product is sugar-free, as natural sugars or other forms of sugar may still be present.
Next, examine the list of ingredients. Sugar can go by many different names, including dextrose, glucose, fructose, corn syrup, maltose, and fruit juice concentrate. Sugar alcohols, such as erythritol and xylitol, are also used in some products and can impact your blood sugar levels. Be cautious of products with a long list of ingredients, as this may indicate a high amount of added sugar.
Additionally, pay attention to the total carbohydrate content listed on the nutrition label. This includes all types of sugars, starches, fibres, and sugar alcohols. To calculate the net carbs, subtract the grams of fibre and sugar alcohols from the total carbohydrates. Net carbs represent the number of carbohydrates that are actually absorbed by your body and impact your blood sugar levels.
Lastly, be mindful of serving sizes. Check the number of servings per container and calculate the total amount of sugar you will consume if you eat more than one serving. This is especially important for products with a high sugar content per serving, such as salad dressings or chocolate.
By following these steps, you can effectively check for hidden sugars and make more informed choices about the food products you consume while on a keto diet.
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Understand macronutrient distribution
Understanding macronutrient distribution is key to staying in ketosis. The keto diet is a low-carbohydrate, high-fat eating plan. The premise of the diet is that by depriving the body of glucose, the main source of energy for all cells in the body, an alternative fuel called ketones is produced from stored fat.
The keto diet typically reduces total carbohydrate intake to less than 50 grams a day, with some sources suggesting less than 20 grams a day. This equates to around 5% or fewer of calories from carbohydrates.
The keto diet is distinctive for its exceptionally high-fat content, with 70% to 80% of calories derived from fat. The remaining 15-25% of calories come from protein.
To achieve this macronutrient distribution, it is important to understand how to read food labels. The serving size, total calories, macronutrient ratio, daily values, and ingredients list are all important factors to consider when choosing keto-friendly foods.
The total carbohydrates, including fiber and sugar, are particularly important to monitor when following a keto diet. Net carbs, which are calculated by subtracting dietary fiber and sugar alcohols from total carbohydrates, are often used as a guide for keto dieters.
In addition to monitoring carbohydrate intake, it is also important to ensure adequate protein and fat intake. The majority of calories on the keto diet should come from healthy fats, such as olive oil, avocado oil, butter, and ghee. Protein should make up around 15-25% of calories, with moderate intake of animal proteins such as meat, poultry, and seafood.
By understanding the macronutrient distribution and reading food labels, individuals can make informed choices about their food selections to stay within the recommended ranges for the keto diet.
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Know your daily values
To successfully follow a keto diet, it is important to know your daily values. This means understanding the nutritional value of the food you are eating and how it fits into your daily macros.
The keto diet is an ultra-low-carb diet, with a daily carb intake of fewer than 20 grams for most people. It is also a high-fat diet, with 70-80% of calories coming from fat. This means that the majority of your calories should come from fat, with only a small amount coming from carbohydrates.
To know your daily values, you need to be able to read food labels. Serving size is important, as it will tell you how much of the food is considered a serving and how many servings are in the package. This will help you to understand how the food fits into your daily macros. For example, if a package of food contains four servings and the total carbohydrates are listed as 40 grams, then there are actually 160 grams of carbohydrates in the whole package.
The total calories listed on a food label are also important, as this will help you understand how the food fits into your daily energy intake. On the keto diet, it is also important to look at the macronutrient ratio of the food. This means looking at the total carbohydrates, total protein, and total fat. A typical keto macro ratio is 20-25% or more of calories from protein, 5% or fewer from carbs, and the rest (75-80% or more) from healthy fats.
It is also helpful to look at the daily values listed on food labels. These show the average percentage of a specific nutrient that the food provides for the entire day, assuming a 2,000-calorie diet. A low daily value is 5% or less, while a high daily value is 20% or more. However, these values are based on the average adult caloric needs and may not apply directly to your diet if your calorie intake is significantly higher or lower.
Finally, checking the ingredients list is crucial on the keto diet. This will help you spot hidden sources of sugar and other non-keto-friendly ingredients. Some ingredients to avoid on the keto diet include starches from grains, potatoes, corn, and other starchy vegetables, as well as most fruits.
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Identify low-carb ingredients
When following a keto diet, it is important to identify low-carb ingredients to ensure you are consuming fewer than 20 grams of carbs each day. Here are some tips to help you identify low-carb ingredients:
- Check the nutrition label: Read the nutrition facts label on packaged foods to understand the carbohydrate content and identify hidden sugars. Look for foods with a low total carbohydrate count and subtract the grams of fibre and sugar alcohols to calculate the net carbs.
- Choose non-starchy vegetables: Opt for vegetables that are low in calories and carbs, such as broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, and dark leafy greens.
- Include healthy fats: Avocados, olives, nuts, seeds, and oils such as olive oil, avocado oil, and coconut oil are excellent sources of healthy fats and are low in net carbs.
- Select suitable dairy options: Cheese, plain Greek yoghurt, and cottage cheese are good choices as they are high in protein and calcium while being low in carbs. Cream and half-and-half are also suitable in moderation.
- Opt for low-carb protein sources: Meat, poultry, fish, and eggs are excellent sources of protein and are typically carb-free. When choosing dairy, opt for unsweetened plant-based milk like soy, almond, or coconut milk.
- Avoid high-carb foods: Stay away from starchy vegetables like potatoes and sweet potatoes, high-sugar fruits, grains, legumes, and processed snacks.
- Be mindful of portion sizes: Pay attention to the serving size on the nutrition label to ensure you don't exceed your daily carb limit.
- Read ingredient lists: Avoid products that list sugar, honey, syrup, or artificial sweeteners in the ingredients. Also, look out for starchy fillers like corn, flour, oats, potato, rice, and soy.
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Frequently asked questions
Start slowly and opt for slow-release, low GI carbs. Try to choose healthy, whole carbs that won't cause spikes in your blood sugar.
Whole grains, legumes, starchy vegetables, fruits, and most dairy products are all good sources of carbs. Some specific examples include oatmeal, beans, apples, carrots, berries, and yoghurt.
You will likely gain some weight when re-introducing carbs, as carbs retain water. However, if you choose healthy, whole carbs and avoid processed foods, you can minimise weight gain and maintain your health and weight loss results.
It will take a few weeks for your body to adjust to the change. About 14 days is a reasonable amount of time for your body to transition off keto.
One common mistake is to suddenly increase your carb intake too quickly, which can cause bloating, bathroom issues, blood sugar spikes, fatigue, and irritability. It is also important to be aware of your sugar intake and avoid high-sugar foods, as sugar is addictive and can cause blood sugar spikes.
