Keto Diet: Is 30-Carb Intake Still Ketosis Friendly?

The ketogenic diet is a popular eating plan for weight loss and other health benefits. It involves eating a high-fat, moderate-protein, and low-carb diet to stay in ketosis, a metabolic state where the body uses ketones instead of glucose as its primary energy source. While there is no strict definition of a low-carb diet, anything under 100-150 grams of carbs per day is generally considered low carb. To enter ketosis, most people need to consume fewer than 50 grams of carbs per day. Some sources recommend staying between 15 and 30 grams of net carbohydrates per day, or 5-10% of total calories, while others suggest a limit of 35 grams of total carbs and 25 grams of net carbs. This limit can vary depending on individual factors such as activity level, stress levels, and protein intake. To find their personal carb limit, people can gradually increase their carb intake while monitoring their ketone levels using a blood-ketone testing meter. Maintaining a keto diet can be challenging due to the restriction of certain food groups, but it offers potential health benefits such as weight loss and improved blood sugar regulation.

The number of carbs needed to enter ketosis

The number of carbohydrates one needs to consume to enter ketosis varies from person to person. Factors such as body composition, activity level, and fat loss goals influence the number of carbs required to reach this state. However, it is generally recommended to limit carb intake to between 15 and 50 grams per day, or 5-10% of total calories, to achieve ketosis.

Net carbohydrates, which are calculated by subtracting fiber and sugar alcohols from total carbohydrates, are the most common way to measure carb intake. For most people, keeping net carbs below 25 grams and total carbs below 35 grams will result in ketosis within a week. However, some people may need to restrict their carb intake to less than 20 grams of net carbs to reach a deeper level of ketosis.

It is important to note that not all carbs are created equal. Carbohydrates from vegetables, berries, avocados, and cocoa powder are generally considered better options than those from grains, starchy vegetables, and processed meats. Additionally, physical activity and stress levels can impact ketosis, so it is crucial to consider these factors when determining the number of carbs needed to reach this state.

To determine your personal carb limit for ketosis, it is recommended to start with a restricted carb intake of 35 grams or less per day and gradually increase your carb consumption by 5 grams each day while monitoring your ketone levels. This will allow you to find the right balance between carb intake and ketone production to achieve and maintain ketosis.

How to calculate net carbs

The concept of "low carb" is ambiguous, and the number of carbs considered "low" varies from person to person. However, on the keto diet, the goal is to enter a state of ketosis, which requires a more restricted carbohydrate intake. Most keto guidelines recommend staying between 15 and 30 grams of net carbs per day, or 5-10% of total calories. Net carbs are calculated by subtracting dietary fiber and sugar alcohols from the total amount of carbohydrates.

To calculate net carbs, it is essential to understand the different types of carbohydrates and how they are digested by the body. Carbohydrates are classified as simple or complex carbs. Simple carbs are easily and quickly digested by the body and are found in table sugar and regular pasta. Complex carbs, on the other hand, take longer to break down and are commonly found in vegetables, whole grains, nuts, and fruits, which are usually high in fiber.

When calculating net carbs, it is crucial to consider the role of fiber and sugar alcohols. Fiber is a complex carb that the body cannot fully digest. It can be insoluble or soluble, with insoluble fiber aiding in digestion and soluble fiber being fermented by the colon into short-chain fatty acids that support gut health. When calculating net carbs, the total amount of dietary fiber can be subtracted from the total carbohydrates.

Sugar alcohols are commonly used in low-carb foods to add sweetness. They are processed by the body similarly to fiber, but there are variations among different types. Erythritol, for example, has a minimal impact on blood sugar and is not fully digested, so its total value can be subtracted from the total carbohydrates. Other sugar alcohols, like maltitol, sorbitol, and glycerin, do affect blood sugar levels and are partially digested, so their total grams per serving should be divided by half before subtracting from the total carbohydrates.

To calculate net carbs for a food product, start by looking at the total carbs per serving. Then, identify if there are any dietary fiber, sugar alcohols, or allulose listed under the Total Carbohydrate section. If erythritol or allulose is present, subtract their total value from the total carbs. If other sugar alcohols are listed, divide their value by half and subtract that number from the total carbs.

For example, let's calculate the net carbs for a food product with 20 grams of total carbs, 10 grams of dietary fiber, and 10 grams of sugar alcohols. First, subtract the 10 grams of fiber from the total carbs, leaving 10 grams. Then, as we are dealing with a common sugar alcohol, divide the 10 grams by half, resulting in 5 grams. Subtract this value from the remaining 10 grams, giving us a final net carb count of 5 grams.

Calculating net carbs can be beneficial for those on a keto diet as it allows for more flexibility in food choices. By subtracting the grams of fiber from total carbohydrates, individuals can include more nutrient-rich, high-fiber foods in their diet while still maintaining the low-carb requirements of keto.

What foods to eat and avoid on keto

The keto diet is a 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. To achieve and maintain ketosis, it's important to limit your daily carb intake to around 20-50 grams of net carbohydrates. Here are some foods that you should try to include in your diet and some that you should avoid:

Foods to Eat on Keto:

• Healthy fats: Avocados, olive oil, MCT oil, nuts, and seeds are excellent sources of healthy fats, which are crucial on a keto diet.
• High-quality protein: Meat, poultry, and fatty fish like salmon are good sources of protein, which is important for maintaining muscle mass.
• Low-carb vegetables: Green, leafy vegetables like kale and spinach, and non-starchy veggies like broccoli, cauliflower, and zucchini are keto-friendly options.
• Berries: Raspberries, strawberries, and blueberries are lower in carbs than other fruits and can be enjoyed in moderation.
• Dark chocolate: Choose dark chocolate with a cacao content of 70% or higher, as it contains less added sugar.
• Shirataki noodles: These noodles are made mostly of water and fiber, so they have very few carbs and are a great substitute for pasta.
• Cauliflower: This versatile vegetable can be used as a substitute for starchy foods like rice and potatoes.
• Unsweetened almond milk: Almond milk has a low carb count and can be used as a liquid base for smoothies or a dairy alternative.
• Deli meat: Sliced deli ham, for example, has zero carbs per slice, but check the ingredients to ensure there's no added sugar.
• Eggs: Eggs are a great source of protein and can be prepared in a variety of ways to suit your taste.

Foods to Avoid on Keto:

• Refined carbs: White bread, pasta, rice, tortillas, cookies, and pastries are high in carbs and should be avoided.
• Starchy vegetables: Potatoes, sweet potatoes, carrots, peas, and corn have a high carb content and should be limited or avoided.
• Fruit: Most fruits, including bananas, mangoes, grapes, and dried fruits, are high in natural sugars and carbs, so they can easily tip you out of ketosis.
• Honey and syrups: These are essentially concentrated sugar and can quickly increase your daily carb count.
• Juice: Fruit juice is high in sugar and lacks dietary fiber, making it a non-keto-friendly option.
• Soda: Soda is packed with sugar and provides no nutritional value, so it's best to avoid it.
• Condiments: Ketchup, barbecue sauce, and sweet chili sauce are high in sugar and carbs and should be used sparingly.
• Glazed ham: Honey-baked or glazed ham is infused with sugar and can hinder your ketosis state.
• Low-fat or light margarine: These are low in fat, which is your main source of fuel on a keto diet. Opt for unsalted butter or regular margarine instead.
• Trail mix: Trail mix often contains dried fruit, chocolate, and candy, all of which are high in carbs and should be avoided.
• Beer and mixed drinks: These alcoholic beverages have a high carb and low nutrient count, so they are not keto-friendly.
• Dairy: Some dairy products, like creamed cottage cheese and low-fat or fat-free yogurt, are high in carbs and should be limited.
• Processed meats: Bacon with added sugar and other processed meats may contain hidden carbs, so it's best to opt for fattier, unprocessed cuts of meat.
• Grains: Flour, corn tortillas, bread, pasta, and crackers are filled with carbohydrates and should be avoided to maintain ketosis.

How to find your personal carb limit

The keto diet is a low-carb, high-fat diet that aims to get your body into a state of ketosis, where it burns ketones instead of glucose for energy. While the general guideline for keto is to consume less than 50 grams of carbs per day, the exact number varies from person to person. Here are some tips to help you find your personal carb limit:

Start with the Recommended Limit

As a general guideline, it is recommended to limit your carb intake to 35 grams of total carbs and 25 grams of net carbs (net carbs are calculated by subtracting fibre from total carbs) per day. This is a good starting point for most people, and you will likely enter ketosis at this level.

Track Your Ketones

To accurately determine your personal carb limit, you can use tools like a blood ketone meter or Ketostix to measure your ketone levels. Establish a baseline by eating less than 35 grams of carbs per day and verifying that you are in ketosis. Then, slowly increase your carb intake by 5 grams per day, preferably from complex carbohydrates like vegetables or low-glycemic fruits. Continue monitoring your ketone levels to see if the increase in carbs affects your ketosis state.

Consider Your Activity Level

Your activity level plays a role in determining your carb limit. If you are a very active person who exercises regularly, you may be able to consume more carbs and still stay in ketosis. On the other hand, if you lead a sedentary lifestyle, it is recommended to keep your carb intake on the lower end to ensure you achieve ketosis.

Exercise Strategically

The type and timing of your exercises can impact your carb limit. High-intensity exercises can help deplete glycogen stores and force your body into ketosis more quickly. Aim for at least one hour of high-intensity activity in the morning, followed by a focus on recovery and rehydration. For even better results, consider fasting until dinner time after your workout. Low-intensity exercises, such as a brisk walk or cycling, can be done daily to enhance fat burning and increase ketone levels.

Manage Your Stress Levels

Stress can impact your body's ability to produce ketones. When stressed, the body releases cortisol, which increases blood sugar levels and decreases insulin sensitivity. This can interfere with ketosis. To mitigate stress, consider techniques like meditation, improving sleep quality, and maintaining a healthy work-life balance.

Watch Your Protein Intake

While protein is essential, too much of it can interfere with ketosis. Insulin, which is released in response to carbs and protein, can prevent ketosis. Therefore, it's important to limit your protein intake and focus on getting the right amount for your body. Aim for around 25% of your calories from protein, and use a keto calculator to determine your exact needs based on your activity level and calorie intake.

Remember, finding your personal carb limit for keto may require some experimentation and patience. By tracking your ketone levels and making adjustments as needed, you can discover the carb intake that works best for your body and your lifestyle.

The benefits of a low-carb diet

Weight Loss

One of the most well-known benefits of a low-carb diet is weight loss. Studies have shown that people on low-carb diets lose more weight, and faster, than those on low-fat diets—even when the latter are actively restricting calories. This is because low-carb diets act to rid excess water from the body, lowering insulin levels and leading to rapid weight loss in the first week or two.

Reduced Abdominal Fat

Not all fat in the body is the same. Visceral fat tends to lodge around organs and is associated with inflammation and insulin resistance. Low-carb diets are very effective at reducing this harmful abdominal fat, which should lead to a drastically reduced risk of heart disease and type 2 diabetes.

Lower Triglycerides

Triglycerides are fat molecules that increase the risk of heart disease. When people cut carbs, they tend to experience a dramatic reduction in blood triglycerides. On the other hand, low-fat diets often cause triglycerides to increase.

Increased 'Good' HDL Cholesterol

High-density lipoprotein (HDL) is often called "good" cholesterol as it lowers the risk of heart disease. Low-carb diets tend to be high in fat, which leads to an impressive increase in blood levels of HDL cholesterol.

Reduced Blood Sugar and Insulin Levels

Low-carb diets can be particularly helpful for people with diabetes and insulin resistance. Studies prove that cutting carbs lowers both blood sugar and insulin levels drastically. Some people with diabetes who start a low-carb diet may need to reduce their insulin dosage by 50% almost immediately.

Lower Blood Pressure

Elevated blood pressure is a significant risk factor for many diseases, including heart disease, stroke, and kidney failure. Low-carb diets are an effective way to lower blood pressure and should, therefore, reduce the risk of these diseases.

Effective Against Metabolic Syndrome

Metabolic syndrome is a condition associated with a high risk of diabetes and heart disease. It is characterized by elevated blood pressure, high fasting blood sugar levels, and low "good" HDL cholesterol levels. However, a low-carb diet is incredibly effective in treating all five of these symptoms.

Improved 'Bad' LDL Cholesterol Levels

People with high levels of "bad" LDL cholesterol are much more likely to have heart attacks. However, the size of the particles is important—smaller particles are linked to a higher risk of heart disease, while larger particles are linked to a lower risk. Low-carb diets increase the size of "bad" LDL particles while reducing the number of total LDL particles in the bloodstream.

Therapeutic for Several Brain Disorders

A large part of the brain can burn ketones, which are formed during starvation or when carb intake is very low. This is the mechanism behind the ketogenic diet, which has been used for decades to treat epilepsy in children who don't respond to drug treatment. Very low-carb and ketogenic diets are now being studied for other brain conditions as well, including Alzheimer's and Parkinson's disease.

Frequently asked questions