Carb Limits For Keto: How Strict Is It?

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It's commonly known as a keto diet and is used for weight loss and blood sugar control. The keto diet typically limits carbs to 20–50 grams per day. The diet is restrictive and may not be a practical long-term option for those looking to lose weight and improve their health. The keto diet may be too restrictive for most people, leading to poor long-term adherence. It's important to consult a healthcare provider before starting any diet to reduce the risk of complications.

How many carbs can you have on keto?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates to burn fat for fuel. This puts your body into a metabolic state called ketosis, where your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

The number of carbs you can have on keto depends on several factors, including your individual goals, activity levels, and overall health. In general, it is recommended to consume fewer than 50 grams of carbs per day to reach ketosis. However, some people may need to go as low as 20 grams or lower to achieve ketosis.

• Calculate your net carbs: Net carbs refer to total carbs minus fiber. This is because fiber is indigestible and doesn't impact your blood sugar levels. You can calculate net carbs by subtracting the grams of fiber from the total carbs listed on food labels.
• Consider your protein intake: Excessive protein intake can prevent ketosis. It's generally recommended to keep protein intake moderate, at around 20-35% of your total calories.
• Choose your fats wisely: Keto is a high-fat diet, but not all fats are created equal. Prioritize healthy fats like olive oil, avocado oil, nuts, seeds, and fatty fish.
• Focus on whole, unprocessed foods: Choose carbs from whole, unprocessed foods like non-starchy vegetables, nuts, seeds, and berries. These foods are rich in nutrients and lower in carbs.
• Be mindful of hidden carbs: Some foods, like sauces, condiments, and dairy products, can contain hidden carbs. Read labels carefully and choose low-carb options when possible.
• Track your carb intake: Use a food journal or a keto app to track your carb intake. This can help you stay within your daily carb limit and make adjustments as needed.

Remember, it's important to consult with a healthcare professional or registered dietitian before starting any new diet, especially one as restrictive as keto. They can help you determine the appropriate number of carbs for your specific needs and ensure you're meeting all your nutritional requirements.

What foods can you eat on keto?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. Here is a list of foods that you can eat while on the keto diet:

Animal Proteins

Fish and shellfish are keto-friendly, as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which are associated with lower insulin levels and increased insulin sensitivity. Meat and poultry are also considered staple foods on the keto diet, as they contain no carbs and are rich in B vitamins and minerals. Eggs are another excellent source of protein for the keto diet, as they contain less than 1 gram of carbs and about 6 grams of protein per large egg.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most varieties are very low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also suitable, as they are high in protein and can be eaten in moderation. Cream and half-and-half are also good choices, as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly options.

Vegetables

Green leafy vegetables, such as spinach, kale, and collard greens, are excellent choices for the keto diet as they are extremely low in carbs and packed with vitamins, minerals, and antioxidants. Other non-starchy vegetables, such as cauliflower, broccoli, zucchini, peppers, avocados, and olives, are also good options as they are low in calories and carbs while being full of nutrients.

Other Plant-Based Foods

Nuts and seeds are healthy options on the keto diet, as they are high in fat and low in carbs. Berries, such as raspberries and strawberries, are also suitable, as they are low in carbs and high in fiber. Dark chocolate and cocoa powder can be consumed in moderation, as they contain antioxidants and may reduce the risk of heart disease.

Beverages

Unsweetened coffee and tea are carb-free drinks that are suitable for the keto diet. Unsweetened sparkling water is also a good choice, as it is refreshingly fizzy and typically free of sugar or sweeteners.

What are the benefits of keto?

Benefits of the Keto Diet

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It is a metabolic state in which the body uses ketone bodies for fuel instead of glucose. Here are some of the benefits of the keto diet:

• Weight Loss: The keto diet can promote weight loss by boosting metabolism and reducing appetite. Studies have shown that people on keto diets lose more weight, faster, than those on low-fat diets.
• Improved Blood Sugar and Insulin Levels: The keto diet can help lower blood sugar and insulin levels, making it beneficial for people with diabetes and insulin resistance. Some people with diabetes who follow a keto diet may need to reduce their insulin dosage.
• Reduced Risk of Certain Cancers: The keto diet may help prevent or treat certain cancers by causing more oxidative stress in cancer cells than in normal cells, leading to cell death. It may also lower the risk of insulin-related complications, which are linked to some cancers.
• Improved Heart Health: The keto diet can improve heart health by reducing cholesterol levels. Studies have shown that the keto diet can lead to a significant drop in total cholesterol, "bad" LDL cholesterol, and triglycerides, while increasing "good" HDL cholesterol.
• Protection of Brain Function: The ketones produced during the keto diet can provide neuroprotective benefits, strengthening and protecting brain and nerve cells. The keto diet has been used to treat epilepsy and is being studied for its effects on other brain conditions, such as Alzheimer's and Parkinson's disease.
• Improved PCOS Symptoms: The keto diet can improve symptoms of polycystic ovary syndrome (PCOS), a hormonal disorder that can lead to skin problems and weight gain. A small study found that a keto diet improved several markers of PCOS, including hormone ratios and fasting insulin levels.
• Reduced Seizures: The keto diet has been shown to reduce seizures in people with epilepsy, especially those who have not responded to other treatment methods.

What are the side effects of keto?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. While keto is generally safe, there are some potential side effects to be aware of. Here are some of the most common side effects of the keto diet:

• Dehydration: The keto diet can cause water loss before fat loss, which can lead to dehydration. It is important to drink plenty of water and increase electrolyte intake to stay hydrated.
• Gastrointestinal issues: Constipation, diarrhea, nausea, and vomiting are common side effects of the keto diet. This is likely due to the high-fat content of the diet and the reduction in water weight.
• Kidney stones: The keto diet's focus on animal-based and high-fat foods can increase the risk of kidney stone formation. For those with kidney disease, keto can lead to further long-term kidney damage.
• Reduced athletic performance: Athletes may experience decreased exercise performance and endurance while on the keto diet. This is due to the body's transition from using carbs to fat as its primary energy source.
• Vitamin and mineral deficiencies: The keto diet limits many fruits and vegetables, which can lead to lower intake of important nutrients such as vitamins A, B6, B12, C, E, and K, as well as folate and thiamin.
• Keto flu: Some people may experience symptoms such as exercise tolerance difficulties, headache, fatigue, muscle aches, and nausea while adapting to the keto diet. These symptoms usually improve within a few days to a few weeks.
• Increased cholesterol levels: The keto diet's emphasis on high-fat foods can lead to increased LDL ("bad") cholesterol levels, which are linked to an increased risk of heart disease and strokes.
• Fatty liver: Following the keto diet for an extended period can lead to the development of fatty liver.
• Hypoglycemia: For individuals using medications to manage blood sugar levels, the keto diet may cause severe hypoglycemia if proper medication adjustments are not made beforehand.
• Heart palpitations: Some people may experience an increased heart rate or heart palpitations during the first few weeks of the keto diet. Staying hydrated and increasing salt intake may help alleviate this symptom.

How do you calculate net carbs?

Net carbs are the number of carbohydrates that your body digests and absorbs. To calculate net carbs, you need to subtract indigestible carbs from the total amount of carbs. This is because the body is unable to fully digest some types of carbs, such as fibre and certain sugar alcohols.

Net Carbs = Total Carbs – Fibre – Sugar Alcohols

For example, if a food contains 20 grams of total carbs, 10 grams of fibre, and 10 grams of sugar alcohols, then the calculation would be as follows:

20 – 10 – 10 = 0 grams of net carbs

It's important to note that not all sugar alcohols are treated equally in this calculation. Erythritol, for instance, is not digested by the body at all, so you can subtract its full value from the total carbs. On the other hand, for other sugar alcohols like maltitol and sorbitol, you would subtract half of their value from the total carbs.

Frequently asked questions