Carbs And Keto: How Much Is Too Much?

The ketogenic (keto) diet is a low-carbohydrate method of eating that aims to put the body into a state of ketosis. Ketosis is achieved by limiting carb intake and replacing carbohydrates with fats. The standard keto diet recommends that 70% of a person's intake be fat, 20% be protein, and only 10% be carbs. While there is no strict definition of a low-carb diet, anything under 100-150 grams of carbs per day is generally considered low. To stay in ketosis, a person can consume up to 50 grams of carbs per day, though some sources recommend staying under 20 grams to ensure ketosis. The number of carbs one can consume and still remain in ketosis may vary between individuals, but generally staying under 50 grams is recommended.

The amount of carbs to stay in ketosis

The ketogenic (keto) diet is a low-carbohydrate method of eating that puts the body into a state of ketosis. Ketosis is a metabolic state in which the body burns fat for energy instead of carbohydrates. To achieve and maintain ketosis, it is recommended to consume between 20 and 50 grams of carbohydrates per day. However, the ideal carb intake may vary depending on individual factors such as physical activity, stress levels, and sleep quality.

Determining Your Carb Limit

While 20-50 grams of carbs per day is a general guideline, some individuals may need to be more restrictive with their carb intake to stay in ketosis. This is especially true for those who have previously followed a high-carbohydrate diet, as their bodies are accustomed to burning carbs for fuel. In contrast, those who have adapted to a keto diet over several weeks may have more metabolic flexibility and can enter ketosis at a higher carb intake.

To find your unique carb limit, it is recommended to start with an upper limit of 50 grams per day and gradually reduce your carb intake. This approach can help you avoid the unpleasant symptoms of the "`keto flu," which can occur during the initial days of carb restriction. You can also monitor your ketone levels using blood ketone meters or ketone test strips to determine if you are in ketosis.

Types of Carbs to Consume and Avoid

When following a keto diet, it is important to choose foods with minimal carbs per serving. In general, non-starchy vegetables, berries, and dark chocolate (70% cocoa or higher) are keto-friendly options. Bread, baked goods, and traditional sweeteners, on the other hand, are high in carbs and should be avoided or limited.

Benefits of Ketosis

Achieving and maintaining ketosis through a keto diet offers several potential benefits. It can support weight loss, improve glycemic control, and reduce inflammation in the body. Additionally, ketosis may be beneficial for managing certain health conditions, such as type 2 diabetes, epilepsy, and autoimmune disorders.

Considerations

While the keto diet has gained popularity, it may not be suitable for everyone. It is important to consult with a healthcare professional before starting any new diet, especially if you have an existing health condition or are taking medication. Additionally, the keto diet can be challenging to maintain due to its restrictive nature, and it may not be sustainable for everyone in the long term.

How to calculate net carbs

To calculate net carbs, you need to subtract the amount of fibre and, in some cases, sugar alcohols from the total number of carbohydrates. Net carbs are those that are absorbed by the body and can be broken down into individual sugar units by enzymes in the small intestine.

The formula for calculating net carbs is as follows:

Total Carbs (g) – Fibre (g) – Erythritol (g) – Allulose (g) = Net Carbs

If the sugar alcohol listed is not erythritol, divide its value by two and subtract that number from the total carbs.

A food with 20 grams of total carbs may contain 10 grams of fibre and 10 grams of sugar alcohols. First, subtract all 10 grams of fibre and 5 grams of the sugar alcohols. Next, subtract this total of 15 grams from the 20 grams of total carbs. This leaves 5 grams of net carbs.

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels. Additionally, the methods for calculating net carbs are only estimations as everyone's digestive system and bodily processes are different.

When following a keto diet, it is generally recommended to consume 20-50 grams of carbs per day to reach ketosis. However, the specific carb limit may vary depending on individual factors such as physical activity, stress levels, and sleep.

The benefits of a keto diet

The ketogenic diet is a low-carb, high-fat diet that has been linked to a range of health benefits. Here are some of the potential benefits of a keto diet:

• Weight loss: Low-carb diets are an effective way to lose weight. Studies show that people on low-carb diets lose more weight, faster, than those on low-fat diets.
• Reduced appetite: Eating a low-carb diet leads to an automatic reduction in appetite. Studies show that when people cut carbs and eat more protein and fat, they end up eating fewer calories.
• Reduced abdominal fat: Low-carb diets are very effective at reducing abdominal fat, which is associated with inflammation and insulin resistance.
• Lowered triglycerides: Triglycerides are fat molecules that increase the risk of heart disease. Low-carb diets are very effective at lowering blood triglycerides.
• Increased 'good' HDL cholesterol: Low-carb diets tend to be high in fat, which leads to an increase in "good" HDL cholesterol.
• Reduced blood sugar and insulin levels: Low-carb diets can be particularly helpful for people with diabetes and insulin resistance. Studies show that cutting carbs lowers both blood sugar and insulin levels.
• Lowered blood pressure: Cutting carbs leads to a significant reduction in blood pressure, which should reduce the risk of heart disease and other diseases.
• Effective against metabolic syndrome: Metabolic syndrome is a condition associated with an increased risk of diabetes and heart disease. Low-carb diets are effective in treating all five symptoms of metabolic syndrome.
• Improved 'bad' LDL cholesterol levels: People who have high "bad" LDL are much more likely to have heart attacks. Low-carb diets increase the size of "bad" LDL particles, which reduces their harmful effects. They may also reduce the number of total LDL particles in the bloodstream.
• Therapeutic for brain disorders: The keto diet has been used for decades to treat epilepsy in children who don't respond to drug treatment. It is now being studied for its effects on other brain conditions, including Alzheimer's and Parkinson's disease.

What foods to eat and avoid on keto

The keto diet is a very low-carb, high-fat diet that aims to put your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. While on the keto diet, your food choices are crucial to maintaining ketosis and reaping the potential benefits of the diet. Here is a list of foods to eat and avoid on the keto diet:

Foods to Eat on Keto:

• Fatty fish like salmon and avocados
• Dark green vegetables such as broccoli
• Cheese
• Eggs
• Meat
• Nuts
• Berries (strawberries, blueberries, raspberries)
• Dark chocolate (at least 70% cocoa)
• Olive oil
• Unsweetened almond milk
• Greek yogurt
• Coconut milk-based yogurts
• Full-fat options

Foods to Avoid on Keto:

• Refined carbs such as white bread, pasta, rice, pastries, and tortillas
• Starchy vegetables like potatoes, peas, corn, and carrots
• Fruits high in carbs, including bananas, grapes, mangoes, and pineapple
• Dried fruits
• Fruit juices and smoothies
• Sweetened condiments like ketchup and barbecue sauce
• Glazed or honey-baked ham
• Low-fat or fat-free dairy products
• Beans and other legumes
• Quinoa and other grains
• Beer and mixed drinks
• Tonic water (not sugar-free)
• Energy drinks (not sugar-free)
• Cocktails
• Bread and other baked goods
• Traditional sweeteners (honey, white sugar, brown sugar, coconut sugar)

It is important to note that the keto diet is not suitable for everyone, and it is always recommended to consult with a healthcare professional before starting any new diet, especially a restrictive one like keto. Additionally, the keto diet can be challenging to maintain due to its restrictive nature, and it may not be sustainable in the long term.

How to find your keto carb limit

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions and support weight loss. To stay in ketosis, a person needs to consume no more than 50 grams of net carbs per day, and the fewer carbs, the better. However, the number of carbs can vary from person to person, and it is important to find your unique keto carb limit. Here are some tips to help you find your keto carb limit:

• Start with the upper limit: If you are a beginner, start with the upper limit of 50 grams of net carbs per day. This approach is more manageable and can help reduce the unpleasant symptoms of the "keto flu" that are common in the first few days of carb restriction.
• Calculate your net carbs: To calculate your net carbs, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total number of carbs. Net carbs are the ones that are absorbed into your body, and by focusing on net carbs, you can still get the essential fibre your body needs.
• Experiment with different amounts: Start with 20 grams of carbs per day and then slowly increase your carb intake by 5 grams, checking your ketone levels each time. You can use a blood ketone meter or ketone test strips to measure your ketone levels.
• Consider your activity level: If you have an active lifestyle and burn more glycogen, you may be able to tolerate a higher carb intake on your training days. However, it is important to test for ketones while experimenting with different amounts of carbs.
• Factor in personal factors: Your keto carb limit can be affected by personal factors such as physical activity, stress levels, sleep, and how adapted your body is to keto. Keep track of your ketone readings to notice any trends or patterns.
• Choose the right types of carbs: Opt for foods with the fewest carbs per serving. Above-ground vegetables and non-sweet fruits are generally keto-friendly. Berries, dark chocolate (70% or higher cocoa), nuts, seeds, and avocados are good choices.
• Avoid high-carb foods: Stay away from bread, baked goods, traditional sweeteners, starchy vegetables, most fruits, beans, legumes, and other carb-rich foods.
• Try carb cycling: For more experienced keto dieters, you can try carb cycling, which involves including some higher-carb days in your week. This can help with weight loss plateaus, long-term adherence, and sports performance. However, do not experiment with carb cycling if you are new to keto or struggling with diabetes.
• Intermittent fasting: Intermittent fasting or switching between periods of eating and fasting can increase your ketone levels and help you reach ketosis faster. Start with a 12-hour fast and gradually increase the duration.
• Increase physical activity: Combining exercise with fasting can help deplete glycogen stores and get you into ketosis faster.

Remember, it is important to consult with a healthcare professional before starting any new diet, especially a restrictive diet like keto. Additionally, if you have a medical condition or are taking medication, speak to your doctor or dietitian to ensure the keto diet is safe and appropriate for you.

Frequently asked questions