Carb Counting: 30 Carbs Daily For Keto Success

The ketogenic (keto) diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To enter and remain in ketosis, the average person needs to consume under 50 grams of carbohydrates per day, with some sources recommending a maximum of 30 grams. This involves significantly limiting carb intake, causing the body to burn fat instead of carbs for energy, leading to a drop in glucose levels. This forces the body to produce ketones, which are acids that appear in the blood and urine when the body burns fat. While on the keto diet, it is important to calculate net carbs, which is the total amount of carbs consumed minus dietary fiber, as dietary fiber does not raise blood glucose levels.

To enter ketosis, aim for 30-50g of carbs per day

To enter ketosis, it is recommended to consume between 30 and 50 grams of carbohydrates per day. This amount of carbohydrates allows the body to enter and remain in ketosis, a metabolic state where the body uses ketones instead of glucose as its primary energy source.

The number of carbohydrates one should consume to enter ketosis varies depending on individual body composition, activity level, and fat loss goals. Generally, a person should consume up to 50 grams of carbohydrates per day to stay in ketosis. However, some people may need to consume fewer than 30 grams of carbohydrates per day to reach and maintain this state.

To calculate your net carbs, subtract the grams of dietary fibre from the total amount of carbohydrates. Net carbs are calculated this way because dietary fibre does not raise your blood glucose levels, which is what you want to avoid on a keto diet.

When following a keto diet, it is important to focus on consuming high-fibre, nutrient-dense carbohydrates, such as green leafy vegetables, healthy fats like avocados and olive oil, and high-quality protein. It is best to avoid carbohydrates like sugar, grains (bread, white rice, quinoa), and starchy vegetables (sweet potatoes, squash).

Day 1:

2 eggs with ½ cup sauteed kale and onion and a piece of Cloud Bread (5 net carbs)

Grass-fed burger lettuce wraps with cheese, ½ avocado, and mayonnaise, with a handful of macadamia nuts (9 net carbs)

1 ½ cups Garlic-Lemon Zucchini Pasta (12 net carbs)

Classic No-Bake Cookie (6 net carbs)

Day 2:

Keto Oatmeal with ¼ cup blueberries (5 net carbs)

1 ½ cups Keto Taco Salad (7 net carbs)

3 Simple Keto Meatballs over one cup of spaghetti squash with olive oil and ¼ cup tomato sauce (14 net carbs)

Day 3:

3 Mocha Cheesecake Brownie Bites (4.5 net carbs)

Strawberry Collagen Shake (4 net carbs)

1 ½ cups Low-Carb Chili (8 net carbs)

6 oz Instant Pot Ribs with side Cauliflower Mashed Potatoes (8 net carbs)

Classic No-Bake Cookie (6 net carbs)

Day 4:

2 eggs with ½ cup sauteed kale and onion and a piece of Cloud Bread (5 net carbs)

1 cup Cauliflower Mac and Cheese (12 net carbs)

Italian Turkey Casserole (5 net carbs)

3 Mocha Cheesecake Brownie Bites (4.5 net carbs)

Keto Oatmeal with ¼ cup blueberries (5 net carbs)

Day 5:

Sheet Pan Sausage And Peppers (5 net carbs)

Creamy Garlic Chicken over spaghetti squash (12 net carbs)

Classic No-Bake Cookie (6 net carbs)

Net carbs are total carbs minus fibre

Net carbs are the total amount of carbohydrates you consume, minus the number of grams of dietary fibre. Net carbs are calculated this way because dietary fibre does not raise your blood glucose levels, which is what you're trying to avoid on a keto diet.

To calculate net carbs, subtract the amount of fibre from the total number of carbs. For example, if a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre, you would subtract 13.5 from 17.1, giving you 3.6 grams of net carbs.

Some people choose to calculate net carbs instead of total carbs when following a ketogenic diet. This means they can eat slightly more total carbs during the day, which can make sticking to the diet easier.

However, the Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels. Nutrition experts also say the science behind net carb claims is unclear, and it's uncertain whether counting net carbs will help or hinder weight loss efforts.

The ketogenic (keto) diet limits carbohydrates and replaces them with fats, putting the body into a state of ketosis. To stay in ketosis, a person needs to consume up to 50 grams of carbohydrates per day, although this may vary depending on body composition, activity level, and fat loss goals.

Avoid grains, starchy vegetables, and fruits

A keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day, though some sources suggest limiting this further to 30 grams.

Grains, starchy vegetables, and fruits often contain high levels of carbohydrates, so these food groups should be avoided or limited on a keto diet.

Grains to Avoid

Grains are typically off-limits on keto diets due to their high carbohydrate content. However, some grains are healthier options than others. Refined grains, for example, are grain products that have been processed to improve their texture and prolong their shelf life. This processing results in a lower fibre content, which increases the number of net carbs in the final product. Examples of grains that are high in carbs and should be avoided include:

• Couscous
• Wheat products, such as rice, pasta, and cereals
• Barley
• Bulgur
• Millet
• Spelt

Starchy Vegetables to Avoid

Starchy vegetables are also best avoided on a keto diet as they contain more than 5 grams of carbohydrates per 100 grams of weight. Examples of starchy vegetables to avoid include:

• Potatoes
• Sweet potatoes
• Peas
• Corn
• Butternut squash

Fruits to Avoid

Fruits are an important part of a healthy diet, as they are rich in vitamins and minerals. However, many fruits are high in carbohydrates and natural sugars, so they should be avoided or limited on a keto diet. Examples of fruits that are high in carbs include:

• Bananas
• Apples
• Grapes
• Mangos
• Pineapples
• Oranges
• Raisins
• Pears
• Apricots
• Plums
• Cherries
• Cranberries
• Pomegranates
• Figs
• Kiwi
• Dragon fruit
• Persimmons
• Papaya
• Nectarines
• Peaches
• Canned fruit
• Fruit smoothies and juices (except for lemon and lime juice)

Focus on non-starchy vegetables, meat, and low-carb fruits

A keto diet is a low-carb, high-fat diet that limits carbohydrates and replaces them with fats, putting the body into a state of ketosis. To stay in ketosis, a person should consume up to 50 grams of carbs per day. This can be challenging, as it requires limiting or excluding a wide range of foods, including fruits, some vegetables, bread, beans, and legumes.

To focus on non-starchy vegetables, meat, and low-carb fruits on a keto diet, here are some guidelines and recommendations:

Non-Starchy Vegetables

Non-starchy vegetables are an essential part of a keto diet. These vegetables provide the body with antioxidant protection and fiber while being low in carbs. Leafy salad greens such as lettuce, spinach, and arugula are excellent choices. Other non-starchy vegetables to include are:

• Broccoli
• Bok choy
• Cabbage
• Kale
• Zucchini
• Avocado
• Asparagus
• Chili peppers

When choosing vegetables, remember that those that grow above ground tend to be the best for keto. Root vegetables, such as potatoes, and sweet potatoes, are generally higher in starch and carbs, so they should be avoided or limited.

Meat

Meat is a staple food on the keto diet. Fresh meat, including beef, pork, and poultry, contains no carbs and is rich in B vitamins and minerals. It is also a great source of high-quality protein, which can help preserve muscle mass during the low-carb diet. When choosing meat, opt for grass-fed options whenever possible, as they have higher levels of omega-3 fats and conjugated linoleic acid (CLA).

Low-Carb Fruits

While most fruits are too high in carbs for a keto diet, there are some exceptions. Berries, such as raspberries, strawberries, blackberries, and blueberries, are lower in carbs and can be enjoyed in moderation. For example, half a cup of raspberries contains only 3 grams of carbs. Avocados, though technically a fruit, are also a good choice due to their high fat and fiber content and low net carbs.

When it comes to other fruits, it is best to treat them as an occasional treat. Small amounts of tart fruits, such as lemons, can be included in your diet. Additionally, be mindful of portion sizes, as larger fruits tend to have more sugar. Always check the carb content of fruits before including them in your keto meal plan.

Calculate net carbs to allow for more food options

The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day. However, some people aim for an even lower carb intake of 20-30 grams per day.

To calculate your net carbs, you need to subtract the fibre and sugar alcohols from the total number of carbs. This is because fibre and sugar alcohols are not digested and absorbed by the body in the same way as other carbohydrates. They do not raise your blood glucose levels, which is what you are trying to avoid on a keto diet.

> NET CARBS = TOTAL CARBS – FIBRE – SUGAR ALCOHOLS

For example, if a food has 13 grams of total carbohydrates, 9 grams of fibre, 2 grams of erythritol, and 1 gram of allulose, it would have 1 gram of net carbohydrates (13g – 9g – 2g – 1g = 1g).

Some people choose to calculate net carbs instead of total carbs when following a ketogenic diet. This allows them to eat slightly more total carbs during the day, providing more food options. However, calculating net carbs can be confusing due to conflicting and outdated information. It is also controversial within the low-carb community, as the term ""net carbs" is not recognised by the Food and Drug Administration (FDA).

It is important to note that the exact number of carbs you consume will depend on your body composition, activity level, and fat loss goals. Additionally, not all foods have nutrition labels, so it can be challenging to calculate net carbs for whole foods.

In summary, calculating net carbs can be a useful tool for people on a keto diet as it allows for more food options and the inclusion of important sources of nutrition. However, it is essential to understand how to calculate net carbs correctly and to track your progress to ensure you are staying within your desired carb range.

Frequently asked questions