Carb Counting: Is 12 Carbs Low Enough For Keto?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates to burn fat for fuel, which can put your body into a metabolic state called ketosis. The number of carbs you can eat on a keto diet depends on various factors, including your weight loss goals, current metabolic health, and activity levels. Generally, staying under 50 grams of net carbs per day is recommended to stay in ketosis, with some sources suggesting that consuming 20 grams or fewer is ideal.

What is a keto diet?

A keto diet is a low-carb, high-fat diet. It can be effective for weight loss and certain health conditions, as demonstrated in many studies.

On a keto diet, you cut back significantly on carbohydrates to burn fat for fuel. This can put your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy. Eating a keto diet lowers insulin levels, often dramatically, and naturally reduces calorie intake, which can help you access your body fat stores for energy.

The keto diet is especially useful for losing excess body fat without hunger and for improving type 2 diabetes or metabolic syndrome. It may also help reduce blood sugar levels, which is important for people with diabetes.

To remain in ketosis, it's recommended to consume under 50 grams of net carbs (total carbs minus fibre) per day, ideally below 20 grams. The fewer carbs you eat, the more effective the diet appears to be for reaching ketosis, losing weight, or improving type 2 diabetes.

The keto diet is generally safe, but there are some potential side effects, and people with certain medical conditions or taking certain medications should take precautions. For example, those taking medication for high blood pressure or breastfeeding women should consult a doctor before starting a keto diet.

The keto diet is a popular and effective approach for weight loss and improving health conditions such as type 2 diabetes. However, it is essential to monitor your carbohydrate intake and ensure adequate nutrition to stay in ketosis and achieve the desired results.

What to eat on a keto diet?

The keto diet is a very low-carb, high-fat diet that restricts a number of food groups. To reach and maintain ketosis, a metabolic state in which your body burns fat for fuel instead of carbs, you'll need to consume a variety of keto-friendly foods that still provide essential nutrients. Here's a list of foods to eat on a keto diet:

Seafood

Seafood like salmon and sardines are excellent choices for a keto diet. They are carb-free, rich in protein, and contain essential vitamins and minerals like B12, iron, selenium, zinc, and vitamin D.

Meat and Poultry

Meat and poultry products, such as steak, organ meats, and chicken, are common staples on a keto diet. They are high in vitamins and minerals and provide an important energy source. You can eat both lean and fatty cuts, such as skin-on chicken breasts and ground beef.

Eggs

Eggs are a versatile and nutritious ingredient on a keto diet. They are very low in carbs and high in protein and healthy fats. Whole eggs are the best choice, as egg yolks are concentrated in vitamins and minerals.

Dairy Products

Choose unsweetened, higher-fat dairy products like whole milk yogurt, cheeses, cream, and butter to reduce your carb intake and maintain a keto-friendly macronutrient ratio. Dairy products provide essential nutrients like calcium, which is crucial for skeletal and heart health.

Non-Starchy Vegetables

Non-starchy vegetables like artichokes, asparagus, mushrooms, and collard greens are low in carbs and high in fiber, which is important for digestive health. Dark green vegetables, such as broccoli, are also rich in magnesium, protein, vitamin C, and antioxidants.

Fruits

Avocados, coconuts, and blackberries are some keto-friendly fruit options. Most fruits are high in carbs, so it's important to research and check labels.

Nuts and Seeds

Nuts and seeds, such as chia seeds, pecans, hemp seeds, and macadamia nuts, are generally low in carbs, high in fiber, and rich in vitamins and minerals. They are a good source of healthy fats and can help meet your daily fat intake goals.

Healthy Oils

Healthy oils like olive oil, avocado oil, and coconut oil are excellent sources of fat and can help you reach your daily fat intake goals. They are also associated with a lower risk of heart disease.

Unsweetened Coffee and Tea

Plain coffee and tea are carb-free and can be enjoyed on a keto diet. They have been linked to a reduced risk of cardiovascular disease and improved alertness and mood.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa powder are delicious sources of antioxidants and may reduce the risk of heart disease. Choose dark chocolate with a minimum of 70% cocoa solids and consume in moderation.

Remember, it's important to monitor your overall nutrient intake and choose nutrient-rich foods. Consult with a healthcare professional or registered dietitian to design a keto diet that meets your specific health needs and ensures you're getting essential nutrients.

Keto results — how can it benefit you?

Keto diets are often undertaken to achieve weight loss, but they have other benefits, too. Here are some of the results you can expect from a keto diet.

Weight Loss

Keto diets are well-known for their ability to help people lose weight. This is because keto diets lower insulin levels, which can help you access your body fat stores more easily. In fact, more than 35 scientific studies show that, when compared to other diets, low-carb and keto diets lead to greater weight loss.

Control or Reverse Type 2 Diabetes

Keto diets can provide powerful blood sugar control for people with type 2 diabetes. Carbohydrates raise blood sugar much more than either protein or fat. To lower blood sugar – and potentially reverse type 2 diabetes – eat fewer carbs. It can be that simple.

Improve Metabolic Health & Blood Pressure

Ketogenic diets may play a strong role in improving several markers of metabolic health, including blood pressure, blood sugar, HDL cholesterol, and triglyceride levels. In studies, when people with metabolic syndrome follow a keto diet, they typically lose weight and many of their health markers improve – often significantly.

Control Type 1 Diabetes

People with type 1 diabetes need to take insulin injections no matter what type of diet they eat. However, low-carb diets often improve blood sugar control and reduce the risk of hypoglycaemia (dangerously low blood sugar). A keto or very low-carb approach (less than 30 grams per day) will require the least amount of insulin and increase the likelihood of remaining within a healthy blood sugar range throughout the day and night.

Improve Fatty Liver Disease

In non-alcoholic fatty liver disease (NAFLD), too much fat is stored in the liver. Recent research suggests a keto or low-carb diet may help reduce or even reverse NAFLD. Consuming a lot of refined carbs or sugar can be especially problematic. Although the exact mechanism isn’t fully understood, insulin resistance and high insulin levels are known to drive excessive storage of liver fat.

Other Potential Benefits

Although there’s less high-quality research about the benefits of a keto diet for other conditions, emerging evidence suggests that it might be helpful for some people – and for many, it’s certainly worth trying. Other potential benefits include improved Polycystic Ovary Syndrome (PCOS) and Irritable Bowel Syndrome (IBS).

Risks of a Keto Diet

Does eating a keto diet pose any health risks? Although research on long-term health effects is needed, the evidence to date suggests that keto diets providing adequate nutrition are unlikely to cause harm. However, some people following ketogenic diets have experienced adverse effects, including kidney stones and vitamin and mineral deficiencies. These side effects are rare and typically depend on the variety of foods eaten.

In some cases, elevations in LDL-cholesterol have occurred in people who eat keto or low-carb diets with less fat and more protein than the classic ketogenic diet. However, individuals with diabetes or insulin resistance often respond to low-carb eating with improved lipid markers overall.

Potential risks of a keto diet

The keto diet is a low-carb, high-fat diet that has been associated with several health benefits, including weight loss and improved blood sugar control. However, it's important to be aware of the potential risks involved:

Nutrient Deficiencies:

The keto diet restricts several nutrient-dense foods, such as fruits, whole grains, and legumes. This may lead to deficiencies in vitamins and minerals like calcium, vitamin D, magnesium, and phosphorus. It's important to ensure adequate nutrient intake through diet or supplementation.

Kidney Problems:

The high intake of animal foods on the keto diet can lead to increased acidity in the blood and urine, which may cause kidney stones. The diet may also overload the kidneys due to its high protein content. People with chronic kidney disease should avoid keto as it can worsen their condition.

Digestive Issues:

The keto diet can be low in fiber, leading to digestive discomfort and constipation. It may also negatively impact gut health by altering the composition of gut bacteria.

Increased Risk of Chronic Diseases:

There is evidence suggesting that keto diets high in animal foods may increase the risk of heart disease and cancer. However, vegetable-based low-carb diets have been associated with a lower risk of these chronic illnesses.

Bone Health:

The keto diet has been linked to impaired bone health, with some studies showing a decrease in bone mineral density and an increase in blood markers for bone breakdown.

Low Blood Sugar:

While keto can help manage blood sugar levels in people with diabetes, it may also increase the risk of dangerously low blood sugar (hypoglycemia) in individuals with type 1 diabetes.

Keto Flu:

As your body transitions to using ketones and fat for fuel, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms usually improve within a few weeks, but it's important to monitor them and stay hydrated.

Social Isolation and Disordered Eating:

Strict diets like keto could lead to social isolation and disordered eating patterns. It is not a sustainable long-term solution for weight loss and may cause weight gain once the diet is stopped.

It is always recommended to consult a healthcare professional before starting any new diet, especially if you have a medical condition.

How to get into ketosis

Ketosis is a metabolic state in which your body uses fat and ketones as its main fuel source instead of glucose (sugar). Here are some tips to help you get into ketosis:

• Reduce your carb intake: Eating fewer carbs is essential for achieving ketosis. Aim for less than 20 grams of net carbs per day, or up to 50 grams if you're gradually transitioning to ketosis. Net carbs are calculated by subtracting the amount of fibre from the total number of carbs.
• Avoid eating too often: Intermittent fasting can help you get into ketosis faster. If you're not hungry, don't eat. Try eliminating snacks or reducing your meal frequency.
• Measure ketones: You can use blood, breath, or urine tests to confirm that you are in ketosis. Each method has its pros and cons, so choose the one that suits you best.
• Be mindful of your protein intake: Excessive protein consumption can prevent you from reaching ketosis. Aim for a moderate protein intake, as recommended by experts.
• Choose healthy fats: While a keto diet is high in fat, focus on healthy fats like olive oil, avocado, and nuts. Avoid processed fats and trans fats.
• Drink plenty of water: Staying hydrated is important, especially when reducing carbs, as it can help with the initial side effects of ketosis, like the "keto flu."
• Get enough sleep: Sleep plays a crucial role in regulating metabolism and hormone balance. Aim for 7-9 hours of quality sleep each night.
• Exercise regularly: Incorporate exercise into your routine, such as weight training and high-intensity interval training, as it can help deplete glycogen stores and promote ketone production.
• Be consistent: Give your body time to adapt to this new way of eating. It may take a few days to a few weeks to fully enter ketosis and experience the associated benefits.

Remember to consult with a healthcare professional before starting any new diet, especially if you have a medical condition or are taking medications.

Frequently asked questions