Carbs And Keto: Are 41G Too Many?

The keto diet is a high-fat, low-carb eating plan that is advertised as a weight-loss solution. It involves limiting carbohydrates and replacing them with fats, putting the body into a state of ketosis. To stay in ketosis, a person can consume up to 50 grams of carbs per day, although some sources suggest that a maximum of 20 grams of carbs is required to reach ketosis. This equates to a daily intake of approximately 1,000 grams of broccoli, raspberries, or Brazil nuts in terms of low-carb foods. However, when it comes to high-carb foods, 200 grams of cashews or 100 grams of lentils amount to about 50 grams of net carbs.

The keto diet is quite restrictive, and it is important to monitor health regularly while following this diet as it can cause side effects. It is also not recommended as a long-term solution and should only be used to jump-start weight reduction.

To stay in ketosis, a person should consume a maximum of 50g of carbs per day

Staying in Ketosis

Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy without circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again.

Carb Targets to Stay in Ketosis

According to a 2018 review, a person should consume up to 50 grams of carbohydrates per day to stay in ketosis. However, the exact amount needed to achieve ketosis can vary from person to person, with some people needing as few as 10 grams per day.

How to Calculate Carbs

For anyone following the keto diet, it is important to consider the number of "net carbs" in foods. Net carbs refer to total carbs minus fiber. This is because fiber is indigestible, so it can’t be broken down and absorbed by your body.

Keto-Friendly Foods

Some keto-friendly foods include:

• Nuts
• Seeds
• Healthy oils
• Plain Greek yogurt
• Cottage cheese
• Unsweetened coffee and tea
• Dark chocolate and cocoa powder
• Fish
• Meat and poultry
• Eggs
• Green leafy vegetables
• High-fat veggies like avocados and olives
• Shirataki noodles
• Berries
• Butter and ghee
• Unsweetened sparkling water

The keto diet is associated with an increase in bad LDL cholesterol

The keto diet is a popular, very low-carbohydrate, high-fat, and moderate-protein diet. It involves limiting your total carbohydrate intake to 20–50 grams per day, which forces your body to shift from using glucose as its main source of energy to using ketone bodies, a type of chemical formed from the breakdown of fat. This shift puts the body into a natural metabolic state known as ketosis.

However, the effect of the keto diet on LDL cholesterol levels is not always consistent. Some studies have shown that the keto diet can lead to a decrease in LDL cholesterol levels, while others have found no significant change. The impact of the keto diet on LDL cholesterol may depend on the quality of the diet and individual genetic factors.

For example, a study published in the Journal of Clinical Lipidology found that the keto diet generally produces modest reductions in triglycerides, modest changes in HDL ("good") cholesterol, and minimal changes in LDL cholesterol. However, some studies included in the review showed an increase in LDL levels on low- or very-low-carb diets. Another study found that a keto diet led to a decrease in LDL cholesterol levels in participants who ate a low-carb diet high in healthy unsaturated fat and limited in unhealthy saturated fat.

Individual genetic factors may also play a role. Some people have an inherited genetic mutation that affects the way LDL particles are regulated, and if these individuals follow a keto diet, their LDL levels can skyrocket. This is not a common occurrence, but it can be dangerous for those who have this genetic predisposition.

Overall, while the keto diet is generally considered healthy and safe for most people, it may be associated with an increase in bad LDL cholesterol, especially if the diet includes a lot of unhealthy saturated fats. It is important for individuals to consult with a healthcare professional before starting the keto diet, especially if they have high cholesterol or other health conditions.

The keto diet is not recommended as a long-term solution

The keto diet is a very low-carb, high-fat diet. While it may lead to short-term weight loss for some people, it is not recommended as a long-term solution. Here are some reasons why:

Lack of Sustainability

The keto diet is very restrictive, with limited food options and flavours, which can make it challenging to stick to in the long term. It is natural to feel bored with the diet and crave a wider variety of foods. Additionally, the diet can be socially isolating, as it may be difficult to eat at restaurants or with friends and family who are not following the same diet.

Weight Regain

When people come off the keto diet, they often regain any weight they have lost. This is because restrictive diets like keto can slow down your metabolism, making it harder to lose weight in the long term. The weight regain may also be due to the strict nature of the diet, which can lead to yo-yo dieting, where periods of extreme restriction are followed by periods of overeating.

Health Risks

The keto diet may also pose several health risks if followed for an extended period. It is associated with an increase in "bad" LDL cholesterol, which is a risk factor for heart disease. The high-fat content of the diet, especially saturated fats, can contribute to this increased risk. Additionally, the diet may lead to nutrient deficiencies, as it restricts fruits, vegetables, and whole grains, which are important sources of vitamins, minerals, and fibre.

Negative Impact on Athletic Performance

Some researchers have found that the keto diet may negatively affect athletic performance. The body is in a more acidic state during ketosis, which may limit its ability to perform at peak levels. While keto can help athletes lose weight, this weight loss may be offset by reductions in strength and endurance.

Difficulty in Maintaining Weight Loss

Even if you successfully lose weight on the keto diet, maintaining that weight loss can be challenging. The keto diet does not teach portion control or healthy eating habits, so when you transition back to a more relaxed diet, it can be difficult to maintain a healthy weight. Additionally, any muscle mass lost during weight loss may be regained as fat, which burns calories at a slower rate, affecting your metabolism and making future weight loss more difficult.

The keto diet can cause nutrient deficiency

The Keto Diet and Nutrient Deficiency

The keto diet is a popular, high-fat, low-carb eating plan often followed for weight loss. While it can be effective for this purpose, it also comes with serious risks, including nutrient deficiency.

How the Keto Diet Works

The keto diet forces the body to use a different type of fuel. Instead of relying on sugar (glucose) from carbohydrates, the body uses ketone bodies, which the liver produces from stored fat. This state is called ketosis.

To achieve ketosis, dieters must consume very few carbohydrates—typically under 50 grams per day. This leaves only a few carb options, mainly vegetables and small amounts of berries. The diet also involves moderate amounts of protein, as too much can prevent ketosis.

Nutrient Deficiency Risks

The keto diet's strict restrictions on entire food groups can lead to nutrient deficiencies, especially when the diet is prolonged.

Micronutrient Deficiencies

The keto diet may cause deficiencies in various micronutrients, including:

• Folate (B9)
• Biotin (B7)
• Selenium
• Choline
• Vitamins A, E, D, and C
• Chromium
• Iodine
• Magnesium
• Molybdenum

Fibre Deficiency

The keto diet may be lower in fibre because whole grains are eliminated. Fibre is crucial for digestive health and can help lower the risk of heart disease, diabetes, high blood pressure, and colon cancer.

Electrolyte Deficiency

The keto diet can lead to a mild sodium deficiency due to reduced insulin levels, which cause the kidneys to excrete excess sodium. Low sodium levels can cause side effects such as lightheadedness, fatigue, headaches, leg cramps, and constipation.

Preventing Nutrient Deficiencies on the Keto Diet

To prevent or correct nutrient deficiencies while on the keto diet:

• Eat a varied diet that includes nutrient-dense foods, such as grass-fed meat, pastured poultry, wild-caught fish, eggs, bone broth, and colourful raw vegetables.
• Take supplements to ensure adequate micronutrient intake. A multivitamin containing active B vitamins and other essential nutrients can be beneficial.
• Gradually ease into the keto diet to give your body time to adjust.
• Consult a doctor and a registered dietitian before starting the keto diet to ensure it is safe and appropriate for you.

The keto diet may overload the kidneys

The keto diet has been linked to an increased decline in kidney function for those with chronic kidney disease. When eating a high-protein diet, the kidney must work harder due to increased blood flow to the filtering unit, which can lead to the progression of chronic kidney disease.

Additionally, the keto diet may worsen metabolic acidosis, a common complication of chronic kidney disease, affecting bone and muscle health. Those with or at risk for kidney disease are advised to consult a physician or nephrologist for dietary recommendations, as a high-protein diet may not be suitable for those with advanced kidney disease.

While the keto diet has been shown to be beneficial for weight loss and diabetes management, it is important to consider the potential impact on kidney health, especially for those with underlying renal issues.

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