Carbs And Keto: Is 20 Grams The Magic Number?

The ketogenic diet is a high-fat, low-carb eating plan that has gained popularity in recent years. The goal of the keto diet is to reach a state of ketosis, where the body burns fat instead of glucose for energy. While the exact number of grams of carbohydrates allowed on a keto diet varies from person to person, it is generally recommended to stay between 15 and 30 grams of net carbohydrates per day, or 5-10% of total calories. This means that limiting carbohydrate intake to 20 grams per day can be considered keto, as long as it does not lead to negative health consequences. However, it is important to note that severely restricting carbohydrate intake can result in uncomfortable and dangerous side effects, and it is always recommended to speak with a healthcare professional before starting any new diet.

The keto diet is a high-fat, low-carb eating plan

The number of grams of carbohydrates consumed on the keto diet varies from person to person but is generally around 20 to 50 grams per day. Most keto dieters count "net carbs," which is the total number of carbohydrate grams minus fiber grams. Fiber is not counted in the total because it is not digested by the human body. Even a small amount of fruit, starchy vegetables, sugary foods, or whole grains can easily kick someone out of ketosis.

To achieve and maintain ketosis, it is recommended to keep total carb intake around 30 grams and net carb intake around 20 grams. However, the number of carbs that keeps someone in ketosis varies from person to person. Some people can consume more carbs and stay in ketosis, while others may need to be more restrictive. Very active people who exercise frequently are more likely to be able to consume more carbohydrates and stay in ketosis. On the other hand, those with a sedentary lifestyle and overweight individuals are encouraged to keep carb intake on the lower end.

The keto diet restricts many foods that are high in carbohydrates, including most fruits, pasta, potatoes, candy, pastries, donuts, bread, rice, and legumes. Non-starchy vegetables that grow above the ground tend to be low in carbs and are therefore suitable for the keto diet. Examples include broccoli, cauliflower, asparagus, zucchini, spinach, cabbage, and Brussels sprouts. Avocados and berries are also good options for the keto diet as they are high in essential vitamins, minerals, and healthy fats.

While the keto diet may lead to rapid weight loss, it is not without its risks and side effects. In the short term, severely low-carb diets may cause constipation, headaches, and keto flu symptoms such as fatigue, weakness, dizziness, and nausea. Long-term studies on the keto diet are limited, but there may be risks to heart health due to the high levels of saturated fat consumed. Additionally, the restrictive nature of the diet may lead to nutritional deficiencies, especially in fiber.

The body uses carbs as its primary source of energy, glucose

The body uses carbohydrates as its primary source of energy, in the form of glucose. Glucose is essential for maintaining brain and muscular function. When we consume large amounts of carbohydrates, our body converts unused glucose to glycogen, which is stored in the liver. Once the liver is full, any extra carbohydrates are stored as fat.

The lowest safe amount of carbohydrates is 50 grams per day, according to the Mayo Clinic. Limiting your daily intake to fewer than 20 grams can result in ketosis, a key element of the Atkins diet. During ketosis, the body no longer has enough glucose to keep the brain and muscles functioning, so it starts producing ketones that break down fat for energy. While this can be beneficial for weight loss, it can also lead to ketoacidosis, a dangerous condition that can cause abdominal pain, confusion, and even death in severe cases.

Side effects of ketosis include fatigue, headache, nausea, and bad breath. It is important to note that the threshold for ketosis varies from person to person, and some people can stay in ketosis while consuming more than 20 grams of carbohydrates per day.

The keto diet is a high-fat, low-carb eating plan that aims to change the way the body burns energy. By restricting carbohydrates, the body switches from using glucose to burning fat for fuel, resulting in weight loss and increased energy. However, it is important to note that the keto diet may also have unpleasant side effects, such as constipation and headaches, and may not be suitable for everyone.

While carbohydrates are the body's primary source of energy, it is possible to restrict them and still maintain adequate energy levels. This is done by increasing the consumption of fats, which are a very energy-dense molecule. Some of the energy from fats is converted into ketones, which can be used by the body for energy instead of glucose. This state of using fat and ketones as the primary energy source is called nutritional ketosis.

It is important to note that not all carbohydrates are equal, and some are better sources of glucose than others. Simple sugars, such as those found in candy and juice, will rapidly increase insulin and glucose levels, which can affect ketosis. Complex carbohydrates, on the other hand, are digested more slowly and have less of an impact on glucose and insulin levels. Plant-based, low-starch, above-ground vegetables like broccoli, cauliflower, asparagus, and zucchini are recommended on the keto diet, as well as low-glycemic fruits like berries.

The keto diet originated as a therapeutic diet for people with epilepsy

The keto diet is a high-fat, low-carbohydrate diet that originated as a therapeutic diet for people with epilepsy. It was first used in the 1920s to treat epilepsy in children whose seizures did not respond to medications. The diet is designed to change the way the brain gets energy to function, as the body usually uses carbohydrates for fuel. By reducing carbohydrate intake, the body is forced to use fat as its primary energy source instead, producing chemicals called ketones.

The keto diet is typically prescribed by a physician and carefully monitored by a dietitian, and it involves a strict ratio of fat to carbohydrate and protein grams. The "classic" ketogenic diet provides 3 to 4 grams of fat for every 1 gram of carbohydrate and protein, amounting to about 90% of calories from fat. The diet is usually started in the hospital, with the child fasting under medical supervision for 18-24 hours before the diet is gradually introduced.

The keto diet has been shown to successfully reduce seizures in many patients, with over half of children experiencing at least a 50% reduction in seizure frequency. Some children, around 10-15%, even become seizure-free. The mechanism by which the keto diet regulates seizures is not well understood, but it is believed that the low sugar and high-fat components alter the 'excitability' of the brain, reducing the tendency to generate seizures.

While the keto diet has proven effective in managing epilepsy, it is not without its risks and side effects. Long-term use of the diet has been associated with low bone density, slower growth, and tiredness. Additionally, the restricted food choices make it challenging for adults to maintain in the long run, which is why it is usually recommended for children.

The keto diet can lead to constipation and headaches

The keto diet is a popular eating pattern that involves drastically cutting back on carbohydrates and increasing fat and protein intake. The diet is designed to induce ketosis, a metabolic state in which the body burns fat as its primary source of energy instead of glucose from carbohydrates. While the keto diet is often touted for its weight loss and health benefits, it can also lead to some unpleasant side effects, including constipation and headaches.

Constipation on the Keto Diet

The keto diet is typically low in fiber, as it restricts many fiber-rich foods such as fruits, whole grains, and starchy vegetables. This lack of fiber can lead to digestive issues and constipation, which is defined as having three or fewer bowel movements per week, with stools that are hard and difficult to pass. The high-fat content of the keto diet can also be challenging for some people to digest, contributing to constipation.

To prevent and treat constipation on the keto diet, it is important to include plenty of high-fiber, keto-friendly foods. Non-starchy vegetables like leafy greens, broccoli, cauliflower, and asparagus are good sources of fiber. Limited amounts of berries, avocados, nuts, and seeds can also help increase fiber intake. Staying properly hydrated by drinking enough water is also crucial for maintaining regular bowel movements.

Headaches on the Keto Diet

Headaches are a common side effect of the keto diet, especially during the initial stages when the body is transitioning to a state of ketosis. Two main factors that contribute to keto headaches are low blood sugar levels and dehydration. When starting the keto diet, the body relies on ketone bodies instead of glucose for energy, which can lead to a drop in blood sugar levels. This transition can be stressful for the brain, resulting in mental fatigue, brain fog, and headaches.

Dehydration is another common issue on the keto diet, as people tend to urinate more frequently when they enter ketosis. Additionally, the reduced intake of carbohydrates can lead to a drop in insulin levels, affecting electrolytes such as potassium and sodium, which are important for maintaining hydration. Dehydration and electrolyte imbalances can trigger headaches.

To prevent and alleviate keto headaches, it is essential to stay properly hydrated by drinking plenty of water and consuming water-rich, low-carb foods like cucumbers, zucchini, and lettuce. Eating electrolyte-rich foods like avocados, spinach, and almonds can also help maintain hydration and electrolyte balance. It is also recommended to avoid intense exercise during the initial days of the keto diet, as it can further stress the body and increase the likelihood of headaches.

Net carbs are the total carbs minus fibre and sugar alcohols

Net carbs are calculated by subtracting fibre and sugar alcohols from the total number of carbohydrates in a food product. This is because fibre and sugar alcohols are thought to have a minimal impact on blood sugar levels.

The formula for calculating net carbs is:

Net carbs = Total carbohydrates – Fibre – Sugar alcohols

For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. So, 17.1 grams of total carbs – 13.5 grams of fibre = 3.6 grams of net carbs.

However, it's important to note that the calculation for net carbs in processed foods may differ slightly. In general, only half of the carbs from sugar alcohols are subtracted from the total carbs listed on the nutrition label. This is because sugar alcohols are only partially absorbed in the small intestine, and there is variation among different types.

For example, a maltitol-sweetened Atkins bar label states that it contains 3 grams of net carbs. However, when subtracting only half of the carbs from sugar alcohols, the net carb value is 8.5 grams: 23 grams of total carbs – 9 grams of fibre – 11 grams of sugar alcohols (11 grams x 0.5 = 5.5 grams) = 8.5 grams of net carbs.

The concept of net carbs is based on the idea that not all carbohydrates affect the body in the same way. Simple or refined starches and sugars, for instance, are rapidly absorbed and cause a spike in blood sugar levels. On the other hand, fibre and sugar alcohols are indigestible or only partially digested, and therefore have a minimal impact on blood sugar.

While the keto diet recommends keeping total carbohydrates to a minimum, usually around 20-50 grams per day, net carbs are also an important consideration. This is because net carbs represent the amount of carbohydrates that can be absorbed and used by the body, and therefore have a more direct impact on ketosis.

To achieve and maintain ketosis, it is recommended to keep net carbs to a minimum, typically around 20 grams per day for beginners. However, this amount may vary depending on individual factors such as body composition, activity level, and overall health.

Frequently asked questions