Keto Diet: Is 30 Grams Of Carbs Acceptable?

The ketogenic diet is a popular eating plan for weight loss. It involves a reduction in the consumption of carbohydrates, which are replaced with healthy fats and protein. The body enters a state of ketosis, where it uses ketones instead of glucose as its primary energy source. The number of carbohydrates that can be consumed while maintaining ketosis varies from person to person, but it is generally agreed that it is fewer than 50 grams per day. For some, this number may be as low as 20 grams per day.

30g of carbs exceeds the daily allowance for keto

When following a keto diet, there is very little room for manoeuvre when it comes to defining what low-carb means. Essentially, low-carb in keto terms means that your carbs have been restricted to the point where you can enter ketosis.

To enter and remain in ketosis, the macronutrient guidelines for the average person are: 5-10% of calories from carbs and 70-75% from fats. For most people, this means consuming around 30 to 50 grams of carbs per day.

Net carbs are the total amount of carbs you consume (in grams), minus the 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 keto.

Some people choose to calculate net carbs when they're on a ketogenic diet. This means they'll get to eat slightly more total carbs during the day, which can make their lives a lot easier.

Others choose to stick to 30-50 total carbs daily, which is much more restrictive but guarantees they'll stay in ketosis.

If you're eating just 30-50 grams of carbs per day, you'll want to make those carbs count. That means eating more high-fibre, nutrient-dense carbs and avoiding carbohydrates like sugar, grains (bread, white rice, quinoa), and starchy vegetables (sweet potatoes and other tubers).

On keto, you'll consume whole foods that rank very low on the glycemic index and have very low net carb counts, including green leafy vegetables, healthy fats (avocados, olive oil, MCT oil), and high-quality protein.

It's best to avoid anything in the grain family when trying to avoid excess carbs. With carb counts hitting up to 30 grams per serving, grains are likely to be too carb-heavy to fit into your diet, even in modest amounts.

The same goes for starchy vegetables like potatoes and squash. One-half cup of most starchy vegetables will provide at least 10 grams of net carbs, which is too many when trying to keep carbs low. Instead, focus on non-starchy varieties like green leafy vegetables (kale and spinach) and cruciferous vegetables (cabbage, broccoli, cauliflower).

Fruit tends to be high in carbs, but you can enjoy a few varieties in moderation. Berries, for instance, are considerably lower in carbs than other types of fruit, and avocados are practically in line with low-carb veggies.

Most people eat between 25-50 grams of carbs per day or 5-10% of their total calories on the ketogenic diet. While a stark contrast to the Standard American Diet, lowering your carb intake and getting into ketosis can lead to impressive health benefits.

The exact amount of carbs you consume will depend on your body composition, activity level, and fat loss goals.

To reach ketosis, you may need to go under 50g of carbs per day

The number of carbs required to reach ketosis varies from person to person. While some people may need to limit themselves to no more than 30 grams of total carbohydrates per day, others may be able to consume slightly more. However, if you want to get into ketosis and reap the full metabolic benefits of low-carb diets, going under 50 grams of carbs per day may be necessary.

Sticking to under 50 grams of carbs per day can be challenging, but it's definitely achievable. This usually means avoiding high-carb foods like bread, pasta, rice, and potatoes, as well as starchy vegetables like sweet potatoes and squash. Instead, focus on low-carb, nutrient-dense foods like non-starchy vegetables (e.g. leafy greens, broccoli, cauliflower), healthy fats (e.g. avocados, olive oil, nuts and seeds), and high-quality protein sources like meat and fish.

A Typical Meal Plan

Here's an example of a daily meal plan that sticks to under 50 grams of carbs:

• Breakfast: 2 eggs with sauteed kale and onion, and a piece of cloud bread (5 net carbs)
• Lunch: Grass-fed burger lettuce wraps with cheese, avocado, mayonnaise, and macadamia nuts (9-12 net carbs)
• Dinner: Keto taco salad with ground beef, cheese, lettuce, tomato, and low-carb taco shells (7-14 net carbs)
• Snacks: Classic no-bake cookies (6 net carbs), keto oatmeal with blueberries (5 net carbs)

Finding Your Personal Carb Limit

It's important to remember that everyone's carb limit is different and can depend on various factors such as activity level, health conditions, and weight loss goals. If you're just starting out, it's recommended to begin with a higher carb limit (e.g. 50 grams) and gradually reduce it to find your personal carb limit. This can be done by slowly adding 5 grams of complex carbs to your daily intake and monitoring your ketone levels.

Other Factors to Consider

In addition to your carb intake, there are other factors that can impact your ability to reach and maintain ketosis. These include:

• Protein intake: Excessive protein consumption can prevent your body from reaching full ketosis, as amino acids from proteins can be turned into glucose.
• Fat intake: A very low-carb diet must be high in fat to ensure adequate energy and nutrition.
• Exercise: The right type of exercise can help you reach ketosis more quickly and boost ketone levels. High-intensity training can deplete glycogen, while low-intensity exercise can enhance fat burning and increase ketone levels.
• Stress: Stress can increase cortisol levels, which can impair your ability to stay in ketosis.

Net carbs are the total carbs minus the grams of dietary fibre

When discussing carbohydrate intake, particularly in the context of a ketogenic diet, it is essential to understand the concept of net carbs. Net carbs refer to the total carbohydrate content of a food item minus the grams of dietary fibre it contains. This calculation provides a more accurate representation of the carbohydrates that impact your blood sugar and insulin levels.

On a ketogenic diet, the goal is to keep your carbohydrate intake low enough to induce a metabolic state called ketosis. In this state, your body becomes incredibly efficient at burning fat for energy instead of relying primarily on glucose (blood sugar) derived from carbohydrates. By subtracting the grams of dietary fibre from the total carbohydrate count, you are essentially isolating the carbohydrates that can affect your blood sugar and insulin response.

Dietary fibre is a type of carbohydrate that the body cannot digest and absorb like other carbohydrates. Instead, it passes through the digestive tract relatively intact, providing various health benefits along the way. Soluble fibre, for example, can help lower blood cholesterol and regulate blood sugar levels, while insoluble fibre adds bulk to stool and promotes regular bowel movements, supporting overall digestive health.

When you look at a food label, the total carbohydrate count includes all types of carbohydrates present in the food, such as starches, sugars, and fibre. However, since fibre is not digested and absorbed in the same way as other carbohydrates, it does not have the same impact on blood sugar and insulin levels. Therefore, by subtracting the grams of fibre from the total carbohydrates, you are left with the net carbs, which represent the carbohydrates that are more readily available for your body to use for energy and can potentially knock you out of ketosis if consumed in excess.

To illustrate this concept, let's consider an example. Suppose you are looking at a food label that lists 30 grams of total carbohydrates per serving. If the label also indicates that there are 5 grams of dietary fibre per serving, you would subtract those 5 grams from the total carbohydrate count. In this case, the net carbs per serving would be 25 grams (30 grams total carbs minus 5 grams of fibre). This net carb value is what you would consider when tracking your carbohydrate intake and maintaining a state of ketosis.

It is important to note that while net carbs provide a more precise way to track carbohydrate intake, the specific amount of carbs that will keep you in ketosis can vary from person to person. Factors such as activity level, metabolism, and individual goals play a role in determining the ideal carb range for maintaining ketosis. Therefore, it is always a good idea to consult with a healthcare professional or a nutritionist who can provide personalized guidance based on your unique needs and circumstances.

Most unprocessed meat contains zero net carbs

When it comes to finding foods with no carbs, meat is the star category. Practically any meat in its natural form is zero-carb. So, you can eat your steaks, bake that chicken, and stay full with these high-protein, zero-carb foods.

Beef

Any beef is up for grabs! Just remember that some diets like Whole30 also require you to eat grass-fed or organic beef to avoid preservatives, additives, and other harmful ingredients found in low-quality beef.

Chicken

Chicken is a lean meat that is packed with protein. If you want to grow muscle and keep your diet to foods without carbs, then chicken is a great choice.

Lamb

Eating no carb usually means eating more meat, so it's nice to know that lamb is an option for when you want to switch it up. Lamb is also a fantastic source of Vitamin B12, which helps your body form red blood cells.

Pork

When consuming pork, be cautious of added sugars, additives, and other harmful ingredients. The industrial pork industry is notoriously unhealthy.

Other Zero-Carb Meats

Venison and most organ meats (except liver) are also zero-carb foods.

No-Carb Fish and Seafood

Fish are a great source of protein and are also safe choices among zero-carb foods. Salmon, tilapia, tuna, and catfish are all on the menu.

Note: some seafood and shellfish, like oysters, shrimp, crab, mussels, and lobster, have trace amounts of carbs.

No-Carb Fats and Oils

Butter, olive oil, and coconut oil are excellent choices for zero-carb foods.

Zero-Carb Beverages

Water, black coffee, and plain tea are excellent choices. For a twist, add lemon or lime to your water.

Zero-Carb Seasonings

Salt, black pepper, mustard powder, and everything bagel seasoning are all great options for seasoning zero-carb foods.

Zero-Carb Condiments and Dips

Vinegar, mayonnaise, liquid aminos, and some hot sauces are good condiments to eat with zero-carb foods. Always check labels for hidden carbs, especially in mayonnaise and hot sauces.

Zero-Carb Sweeteners

Stevia, erythritol, monk fruit, and xylitol are recommended sweeteners for when you need that extra bit of sweetness with your zero-carb foods. Avoid Splenda if on keto.

Dairy can be hit or miss on keto

So, which dairy products are keto-friendly? Here are some of the best options:

• Butter: With zero carbs and about 11 grams of fat per tablespoon, butter is an ideal source of fat on the keto diet. Grass-fed butter is a better option as it is higher in omega-3 fatty acids.
• Hard and soft cheeses: Most cheeses are keto-friendly, but harder cheeses like Parmesan and Swiss tend to have fewer carbs than soft cheeses. Brie cheese, for example, has less than a gram of carb per ounce. Semi-hard cheeses like Swiss are also keto-friendly.
• Cream: Heavy cream or heavy whipping cream is low in carbs and high in fat, making it a good choice for keto. However, it should be consumed in moderation as it is high in calories and saturated fat.
• Unsweetened Greek yogurt: While it does contain some carbs, plain Greek yogurt can be enjoyed in moderation on keto. It is also high in protein and can help decrease appetite and promote feelings of fullness.
• Cottage cheese and sour cream: These dairy products have a similar carb content to Greek yogurt (about 11 grams of carbs per cup) and can be included in a keto diet as long as you keep your carb intake in check.
• Cream cheese: With just 1 gram of carb per ounce, cream cheese can be enjoyed in moderation on keto. Spread it on celery stalks or strawberries, or add it to sauces for added creaminess.

It's important to note that not all dairy products are keto-friendly. Here are some dairy foods that should be avoided or limited on a keto diet:

• Milk: Whole milk contains 12 grams of carbs per cup, while low-fat or skim milk has even more. Even lactose-free milk replaces lactose with sugar, making it unsuitable for keto.
• Ice cream: With its high sugar content, ice cream is a definite no-go on the keto diet.
• Flavored milk: Flavored milk, such as chocolate milk, will have a higher sugar content and is not recommended for keto.
• Sweetened yogurts: Some sweetened yogurts can pack close to 40 grams of carbs per serving, so they should be enjoyed in smaller portions or swapped for unsweetened or low-carb alternatives.

In conclusion, dairy can be included in a keto diet, but it's important to choose the right types of dairy products and consume them in moderation. Always check the nutrition labels to ensure they fit within your daily carb allowance. Additionally, if you have a dairy intolerance or allergy, it's best to avoid dairy altogether and get your fat and protein from other sources.

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