Keto And Carbs: How Much Is Too Much?

The ketogenic diet is a low-carbohydrate method of eating. The core principle of the diet is to keep the intake of carbohydrates extremely low – less than 50 grams per day. This is because when the body is deprived of carbohydrates, it switches to using fat as the primary energy source instead of glucose from carbohydrates. This state is called ketosis. The number of carbohydrates one can consume while staying in ketosis varies from person to person. While some people can remain in ketosis at higher levels of carb intake, others must restrict their intake to 20 grams of net carbs per day. The average person on the keto diet consumes 30 to 50 grams of carbs per day.

Net carbs vs total carbs

The keto diet is a low-carb, high-fat diet. The diet involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The body enters a state of ketosis, where it uses fat for energy instead of carbs.

Net Carbs

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the grams of fibre and some sugar alcohols from the total grams of carbs. Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy.

Total Carbs

Total carbs include all types of carbohydrates present in food, including fibre and sugar alcohols, which are not fully absorbed by the body.

Differences

The key difference between total carbs and net carbs is that total carbs include all the different types of carbs in a food or meal, such as starches, dietary fibre, and sugars. Net carbs, on the other hand, only include carbs that the body can fully digest into glucose.

Calculating Net Carbs

To calculate net carbs, one must determine the total amount of carbohydrates in a food or meal, then find the amount of fibre and subtract it from the total amount of carbohydrates. It is important to note the serving size of the food product, as these numbers are specific to one serving.

For example, if a food contains 20 grams of total carbs and 10 grams of dietary fibre, it has 10 grams of net carbs. This final number represents the amount of carbohydrates the food contains that the body can digest into glucose.

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement. The best diet involves consuming low-carb whole meals such as non-starchy vegetables, fruits with high fibre content, leafy greens, healthy fats such as olive oil, and high-quality meats and fish.

However, if you are following a ketogenic diet, you should count net carbs rather than total carbs. This is because the ketogenic diet puts the body into ketosis, and counting net carbs allows for the subtraction of fibre, which is a non-digestible carbohydrate, from the total carb count. This gives you a better idea of how many digestible carbs you are consuming and whether you are staying within your target.

Net Carbs and the Keto Diet

The keto diet typically restricts carbohydrates to a very low level, usually between 15-30 grams of net carbs per day, or 5-10% of total calories. However, this number can vary depending on age, weight, gender, and physical activity.

To go into ketosis and stay there, it is recommended to eat fewer than 20 grams of net carbs each day. While healthy, active and insulin-sensitive individuals can remain in ketosis at higher levels of carb intake, others must be more strict.

In conclusion, both net carbs and total carbs are important measures to consider when following a keto diet. Net carbs refer to the amount of digestible carbohydrates in a food product, while total carbs include all types of carbohydrates. Most dietitians recommend focusing on total carb consumption, but for those on a ketogenic diet, counting net carbs is crucial to achieving ketosis.

How to determine if you're in ketosis

Ketosis is a metabolic process that occurs when your body burns fat for energy instead of carbohydrates. This shift leads to elevated ketone levels in the body. While the exact level of carbohydrate restriction required to enter ketosis varies from person to person, there are several common signs and symptoms that can help you determine whether you're in ketosis. Here are some ways to tell if you've entered this state:

• Increased ketones in the blood: One of the most definitive ways to determine ketosis is by measuring the level of ketones in your blood using a specialised meter. This method is the most accurate and reliable, and it's commonly used in research studies. The meter calculates the amount of beta-hydroxybutyrate (BHB) in your blood, which is one of the primary ketones present. According to experts, nutritional ketosis is typically defined as having blood ketone levels equal to or above 0.5 millimolar (mM).
• Increased ketones in the breath: Another way to assess ketone levels is by using a breath analyser. This device monitors acetone, one of the three main ketones present in your blood during ketosis. As the level of acetone in your breath increases, it provides an indication of elevated ketone levels in your body.
• Bad breath: One of the more common side effects of ketosis is bad breath, often described as having a fruity or slightly sweet odour. This is caused by the presence of acetone, a ketone produced as a byproduct of fat metabolism.
• Appetite suppression: Many people following a keto diet report decreased hunger. This may be due to changes in hunger hormones and increased protein intake. The ketones themselves may also play a role in reducing appetite.
• Increased focus and energy: Long-term keto dieters often experience improved focus and energy levels. This is because a significant portion of the brain starts burning ketones instead of glucose. However, in the initial stages of the diet, it's common to go through a period of "keto flu," characterised by brain fog, tiredness, and feeling sick.
• Short-term fatigue and decreased performance: The transition to a keto diet can be challenging for new dieters, as it often leads to weakness and fatigue. This is a natural response as your body adapts to using fat instead of carbohydrates for fuel. Similarly, there may be a temporary decrease in exercise performance due to reduced glycogen stores in the muscles. However, after several weeks, most people report a return to normal energy levels and exercise capacity.
• Weight loss: Ketosis is often associated with weight loss, especially in the initial stages. However, it's important to distinguish between true fat loss and a reduction in water weight, which is more prominent during the first week.
• Digestive issues: Making dietary changes, such as starting a keto diet, can lead to digestive issues such as constipation and diarrhoea. These issues may subside over time, but it's important to ensure adequate fluid intake and fibre consumption to support digestive health.
• Sleep disturbances: The keto diet may initially disrupt sleep patterns, causing difficulty falling asleep or nighttime waking. However, most long-term keto dieters report improvements in sleep quality after adapting to the diet.

While these are some of the most common signs and symptoms of ketosis, it's worth noting that not everyone experiences the same effects. Additionally, the presence or absence of these indicators doesn't necessarily confirm or rule out ketosis. For a more definitive assessment, monitoring ketone levels in the blood or breath is recommended.

If you're considering starting a keto diet or want to determine if you're in ketosis, it's always a good idea to consult with a healthcare professional. They can provide personalised advice and guidance based on your specific circumstances.

How to test your carb limit

There is no one-size-fits-all approach to finding your ideal carb intake. The best way to find your body's "sweet spot" for carb intake is to experiment with different levels of carb restriction and see how your body responds. Here are some tips to help you test your carb limit:

• Start with a baseline: Begin by tracking your current carb intake for a few days to get a sense of your starting point. This will give you a baseline to work from as you start to make changes.
• Gradual reduction: Instead of making drastic changes, gradually reduce your carb intake over time. This will help your body adjust and make it easier to stick to the lower carb limit. A good starting point is between 30-50 grams of net carbs per day. Net carbs are calculated by subtracting fibre and sugar alcohols from your total carb count.
• Monitor your ketone levels: Invest in a blood ketone meter to track your ketone levels. This will help you understand how your body is responding to the reduced carb intake. Aim for a state of nutritional ketosis, where your body uses fat and ketones as its primary energy source instead of glucose from carbohydrates.
• Adjust and experiment: Once you have established a baseline and monitored your ketone levels, you can start experimenting with different carb limits. Try reducing your carb intake by 5 grams per day and monitor your ketone levels to see if you can reach a deeper level of ketosis.
• Consider your lifestyle: Your ideal carb limit will depend on your lifestyle and activity levels. If you are very active and exercise regularly, you may be able to tolerate a higher carb intake while still maintaining ketosis. On the other hand, if you lead a sedentary lifestyle, you may need to keep your carb intake on the lower end.
• Be mindful of stress: Stress can impact your body's ability to produce ketones. High-stress levels can increase cortisol levels, which can interfere with ketosis. Find ways to manage your stress, such as through meditation or improving sleep quality.
• Pay attention to your protein intake: In addition to carbs, also pay attention to your protein intake. Excess protein can increase insulin levels, which can prevent ketosis. Aim to get around 25% of your calories from protein.
• Give it time: Finding your ideal carb limit takes time and patience. Stick with a particular carb limit for at least a month before making any adjustments. This will allow your body to adapt and give you a better sense of how that carb limit is working for you.
• Consider a cyclical approach: If you find that a full ketogenic diet is too restrictive or leads to exhaustion, consider a cyclical ketogenic diet. This involves eating high fat and very low carb (50 grams of net carbs) for 5-6 days a week, followed by a carb refeed day where you increase your carb intake.
• Listen to your body: Ultimately, pay attention to how your body feels and performs at different carb limits. You may find that you have more energy and better focus at certain carb levels. Use this as a guide to help you find your ideal carb intake.

Remember, there is no one-size-fits-all approach to keto, and your carb limit may vary depending on various factors. By experimenting with different levels of carb restriction and monitoring your ketone levels, you can find the sweet spot that works best for your body and your goals.

Factors that can influence your daily carb limit

Your daily carb limit can be influenced by several factors, including your bio-individuality and lifestyle choices. Here are some key factors that can impact your carb limit:

• Emotional Stress Levels: Stress can affect your insulin response to stress hormones. On a stressful day, you may notice a rise in glucose levels, which can suppress your ketones. Managing stress through activities like yoga, deep breathing, or making lifestyle changes to reduce stress levels can help your glucose levels and overall well-being.
• Coffee Consumption: Coffee can impact glucose and insulin levels differently in individuals. While it may raise glucose levels in some people, others may see no change or even improved glucose metabolism and insulin sensitivity. To understand how coffee affects you, test your glucose levels before and after drinking coffee.
• Exercise: Exercise can influence insulin levels in two ways. Overtraining can lead to increased cortisol levels, impacting insulin and glucose levels. Taking rest days and allowing for proper recovery is essential. Additionally, exercise activates glucose transport, and as this acute effect wears off, it is replaced by increased insulin sensitivity. Testing your glucose and ketone levels before and after exercise can help you understand how your body responds.
• Sleep: Research has shown that even a single night of partial sleep loss can impair fasting insulin sensitivity. Therefore, it is recommended to test your glucose levels after a full night of sleep to get the most accurate results.
• Types of Carbohydrates: Different forms of carbohydrates can affect insulin levels differently. Simple sugars from candy and juice will rapidly increase insulin and glucose levels, making it challenging to maintain ketosis. On the other hand, complex carbohydrates are digested more slowly and have a lesser impact on glucose and insulin levels. Focusing on plant-based, low-starch, above-ground vegetables as your carb sources is recommended.

It is important to note that these factors can vary from person to person, and finding your optimal daily carb limit may require some experimentation and tracking. Additionally, consulting with a healthcare professional or dietitian before making significant dietary changes is always advisable.

How to track your results

Tracking your results is an important part of the keto diet. Here are some ways to do this effectively:

Use a Keto App

There are many keto apps available that can help you track your diet and fitness progress. These apps often include features such as meal planning, grocery lists, keto recipes, and advanced health metrics tracking. Some apps also allow you to scan barcodes to log foods and track their nutritional content. Additionally, some apps can connect with other fitness apps and devices to help you monitor your activity levels.

Calculate and Track Your Macros

To stay in ketosis, it is crucial to monitor your macronutrient intake, especially your carbohydrate, protein, and fat consumption. Keto apps can assist in tracking these macros, but you can also do it manually by reading food labels and calculating the amounts yourself. This ensures that you stay within the recommended ranges for keto, such as keeping your carb intake below 35 grams of total carbs or 25 grams of net carbs.

Monitor Your Ketone Levels

Measuring your ketone levels can help you determine if you are in ketosis. This can be done through blood or urine testing. By tracking your ketone levels over time, you can adjust your diet and exercise routines to optimize your results. If your ketone levels are consistently low, you may need to reduce your carb intake or increase your healthy fat consumption.

Keep a Food Journal

Consider maintaining a food journal or diary to record everything you eat and drink throughout the day. This practice can help you become more mindful of your food choices and identify any problem areas in your diet. Additionally, a food journal can provide valuable information about how different foods affect your energy levels, mood, and overall well-being.

Weigh Yourself Regularly

Regularly weighing yourself can help you track your weight loss progress. It is recommended to weigh yourself at the same time each day, ideally in the morning after using the restroom and before eating or drinking anything. This provides a consistent measurement to help you monitor your weight loss journey.

Take Body Measurements

In addition to weighing yourself, taking body measurements can help you track changes in your body composition. Measure your waist, hips, thighs, arms, and other areas of interest. This is especially useful if you are focusing on building muscle or toning certain areas of your body.

Track Non-Scale Victories

While weight loss is a common goal of the keto diet, it is important to recognize non-scale victories as well. Notice how your clothes fit differently, how your energy levels have improved, or any positive changes in your lab work or health markers. Celebrating these victories can help you stay motivated and appreciate the benefits of your keto journey.

Frequently asked questions