Customizing Your Carb Intake For A Successful Keto Diet

The ketogenic (keto) diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. To stay in ketosis, a metabolic state where the body uses fat and ketones as its main fuel source, most people need to consume 20-50 grams of carbs per day, with the lower end of the range being more effective. However, the ideal carb intake can vary depending on individual factors such as physical activity levels, stress levels, and sleep. It's important to note that keto may not be suitable for everyone, especially those with certain medical conditions or taking specific medications. Before starting any new diet, it's recommended to consult a healthcare professional.

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.

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 carbs. (The math works out to 13g – 9g – 2g – 1g = 1g.)

Another example: a food label that lists 4 grams of total carbs and 4 grams of allulose would have 0 grams of net carbs. (4g – 4g = 0g.)

A third example: a food label that lists 3 grams of total carbs and 1 gram of fibre would have 2 grams of net carbs. (3g – 1g = 2g.)

The standard ketogenic diet consists of 70% fat, 20% protein, and 10% carbs. To stay in ketosis, a person should consume up to 50 grams of carbs per day.

Not all carbs are equal, and not all of them count towards your total carb intake. Fibre and certain sugar alcohols don't count towards your total carbs on keto.

Sugar alcohols are processed similarly to fibre. Many sugar alcohols are only partially absorbed in the small intestine, and there is a lot of variation among different types. Researchers report the small intestine absorbs 2–90% of sugar alcohols. However, some are only briefly absorbed into the bloodstream and then excreted in urine.

• Erythritol: Glycemic index 0, insulin index 2
• Isomalt: Glycemic index 9, insulin index 6
• Maltitol: Glycemic index 35, insulin index 27
• Sorbitol: Glycemic index 9, insulin index 11
• Xylitol: Glycemic index 13, insulin index 11

Track macros

Tracking your macronutrients is an essential part of the keto diet. Macronutrients, or macros, are the three main food groups: carbohydrates, protein, and fat.

The keto diet is a low-carb, high-fat diet. It can be effective for weight loss and certain health conditions, such as type 2 diabetes or metabolic syndrome. On keto, your body enters a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates.

• Calculate your net carbs: Net carbs are the amount of carbohydrates that are absorbed into your body. To calculate net carbs, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount. On keto, aim to consume no more than 50 grams of net carbs per day, with the ideal range being between 20-50 grams.
• Use a tracking app: There are many apps available, such as Carb Manager, that can help you track your macros. These apps allow you to log meals, calculate net carbs, and provide keto-friendly recipes and meal plans.
• Focus on whole, unprocessed foods: When following keto, it's important to consume carbs from whole, unprocessed foods to benefit from their vitamins and minerals. Examples include meat, poultry, fish, eggs, leafy greens, and non-starchy vegetables.
• Be mindful of your protein intake: While protein is important on keto, excessive protein consumption can prevent you from reaching ketosis. Aim for 0.7-0.9 grams of protein per pound of body weight.
• Choose healthy fats: When reducing your carbohydrate intake, it's crucial to add healthy fats to your diet. Include natural fats like butter and olive oil, as well as fatty fish like salmon and tuna.
• Monitor your progress: Keep track of your ketone levels to ensure you're staying in ketosis. You can use a blood ketone meter or ketone test strips to measure your ketone levels. Additionally, pay attention to any physical symptoms, such as increased energy or reduced appetite, which can indicate that your body has entered ketosis.
• Consider your personal factors: Everyone's experience with keto is unique. Factors such as your previous diet, activity level, stress levels, and sleep can influence how your body responds to the diet. Make adjustments as needed to find what works best for you.
• Consult a healthcare professional: Before starting keto, especially if you have a medical condition or take medications, consult your doctor or a dietitian. They can help you determine if keto is safe for you and provide guidance on adjusting your medication or creating a personalised plan.

Plan meals

Planning meals is a crucial part of the keto diet. Here are some tips to help you plan your keto meals effectively:

• Start with your favourites: When starting a keto meal plan, it is best to begin with keto-friendly meals that you already enjoy. This helps you get accustomed to the diet without feeling overwhelmed. You can gradually add new keto recipes to your meal plan as you become more comfortable.
• Stock up on keto staples: Having a well-stocked pantry and freezer with keto staples such as seafood, meat, tofu, yogurt, avocado, coconut oil, olive oil, nuts, eggs, kale, spinach, broccoli, onions, and keto-friendly condiments will make meal preparation easier.
• Prepare a grocery list: Making a grocery list ensures you buy only what you need, saving time and money. You can use apps or curated plans to help you create a customised keto grocery list.
• Batch prepping: Preparing meals ahead of time is optional but recommended. Stews, soups, and sauces work well for batch cooking and can be frozen for later.
• Double up on recipes: Instead of always cooking new meals, occasionally double the recipe and store the extra portions for future meals.
• Include breakfast: Don't forget to plan for breakfast. You can prepare breakfast meals ahead of time to save time in the morning. Examples of keto-friendly breakfast meals include low-carb almond chia pudding, keto blueberry sponge cake in a mug, and keto pecan and Brazil nut granola.
• Frozen ingredients: Include frozen vegetables and stir-fry mixes in your meal prep. They are a good backup for fresh produce and may even contain more micronutrients.

Manage stress

Managing Stress on a Keto Diet

Stress is a common problem in our fast-paced world, and diet can play a role in how we respond to it. The keto diet has been linked to reduced stress and improved mental health in some studies, but it's important to note that everyone's experience is unique. Here are some tips to manage stress while on a keto diet:

• Understand the Basics of Stress Response: When faced with a challenging situation, our bodies release stress hormones like cortisol, which is a normal and helpful reaction to acute stressors. However, if cortisol levels remain elevated for an extended period, it can lead to chronic stress and negative health consequences.
• Recognize the Initial Stress of Carb Restriction: Restricting carbohydrates can be interpreted by the body as a form of acute stress, as it signals a potential food shortage. This may lead to a temporary rise in cortisol levels, but it doesn't mean you'll be chronically stressed on a keto diet. The body is adaptable, and one study showed no significant changes in cortisol levels after six weeks on keto.
• Monitor Cortisol Levels: In some cases, a calorie-restricted keto diet has been found to decrease baseline cortisol levels, particularly in obese men in their 50s and 60s. However, this response may vary depending on age, gender, and other factors.
• Address Anxiety and Depression: The keto diet has been linked to reduced anxiety and depression in some studies. Clinical depression and anxiety have also been associated with low levels of the neurotransmitter Gamma-aminobutyric acid (GABA). Researchers suggest that a ketogenic diet may increase GABA levels, similar to the effects of anti-anxiety medications.
• Reduce Oxidative Stress: Sugar consumption is linked to increased oxidative stress and free radical damage in the body, which may be a risk factor for developing depression. A 2015 animal study found that a ketogenic diet may help reduce oxidative stress.
• Support Mitochondrial Function: Mitochondria play a crucial role in energy production in the body. Their dysfunction and low levels of ATP (energy currency) have been linked to depression. Research suggests that ketosis may improve mitochondrial function, making it easier to synthesize ATP and potentially enhancing mental well-being.
• Build Stress Resilience with BDNF: Brain-Derived Neurotrophic Factor (BDNF) is a protein that can be depleted by chronic stress, and its decreased levels are associated with depression. A low-carb diet, particularly when combined with exercise, has been found to raise BDNF levels, enhancing stress resilience.
• Address Keto Flu and Low Mood: During the transition to a keto diet, some people experience 'keto flu,' which can include low mood, brain fog, and fatigue. These side effects typically occur within the first four weeks and often improve with increased hydration and electrolyte intake.
• Consider Social Implications: The keto diet can be restrictive, cutting out many common staples. This may make it challenging to attend social gatherings and potentially lead to feelings of isolation. It's important to find a balance and make adjustments as needed to suit your individual needs.
• Monitor Thyroid Function: In some cases, a keto diet has been linked to changes in thyroid function, particularly in people with epilepsy. These changes have been associated with depression. It's crucial to monitor thyroid function and make adjustments if necessary.
• Seek Professional Help: If you experience mental health challenges on a keto diet, it's essential to seek professional help. Reach out to mental health resources and consult with your medical provider.
• Build a Foundation with High-Quality Foods: Staying hydrated and consuming a variety of whole foods ensures your body receives essential nutrients, supporting overall health and stress management.
• Adjust Carb Intake: If you feel the keto diet is contributing to your mental health challenges, consider adjusting your carb intake. You can try cyclical keto, traditional low-carb, or a balanced whole-food diet to find what works best for you.

Monitor blood sugar

Monitoring your blood sugar is an important part of the keto diet, especially if you have diabetes or are at risk of developing it. Here are some detailed instructions on how to monitor your blood sugar while on a keto diet:

• Understanding Blood Sugar and Ketosis: It is important to understand the relationship between blood sugar and ketosis. When you eat carbohydrates, your body turns them into glucose (blood sugar) for energy. On a keto diet, you drastically reduce your carb intake, forcing your body to burn fat for energy instead of glucose. This results in lower blood sugar levels and improved insulin sensitivity.
• Target Blood Sugar Range: The ideal blood sugar range for people on a keto diet can vary depending on individual factors. However, in general, you want your blood sugar levels to be within the normal range, which is typically between 70-130 mg/dL (3.9-7.2 mmol/L) when fasting, and below 140 mg/dL (7.8 mmol/L) two hours after eating.
• Testing Blood Sugar: To monitor your blood sugar levels, you can use a blood glucose meter, which requires pricking your finger to draw a small amount of blood. You can purchase these devices at most pharmacies or online. Test your blood sugar at different times of the day, especially before and after meals, to get a clear picture of your blood sugar trends.
• Interpreting Results: If your blood sugar levels are consistently above the target range, you may need to adjust your diet. Reduce your carb intake, especially from high-carb foods like bread, sweets, and starchy vegetables. Increase your consumption of healthy fats and non-starchy vegetables. Also, ensure you're getting enough fibre, which can help slow the absorption of glucose into the bloodstream.
• Managing Diabetes: If you have diabetes, monitoring your blood sugar becomes even more crucial. Work closely with your healthcare team to adjust your medication dosage and diet as needed. They may recommend more frequent blood sugar testing, especially if you're taking insulin or other blood sugar-lowering medications. Additionally, be mindful of the signs and symptoms of low blood sugar (hypoglycemia), such as dizziness, sweating, and confusion, as the keto diet may increase the risk of hypoglycemic episodes.
• Long-Term Monitoring: Monitoring your blood sugar levels is not just a short-term endeavour. To maintain the benefits of the keto diet and manage your weight and blood sugar effectively, make blood sugar testing a part of your regular routine. This will help you identify patterns and adjust your diet and lifestyle accordingly.

Frequently asked questions