The Keto Diet: Are Low Carbs Always Necessary?

The ketogenic, or keto, diet is a popular style of eating that restricts carbohydrates. It is a very low-carb, high-fat diet that has gained popularity in recent years. 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. However, to get into ketosis, which is essential for a ketogenic diet, most people will need to go under 50 grams per day. This level of carb intake may be challenging to maintain and may not be suitable for everyone. Therefore, it is important to understand the distinctions between a low-carb and keto diet to determine which one is right for your nutrition needs.

How many carbs can you eat and stay in ketosis?

The number of carbohydrates you can eat and remain in ketosis depends on several factors, including your physical activity, stress levels, sleep, and how adapted your body is to ketosis. However, as a general rule of thumb, limiting your carb intake to 20-50 grams per day will put you in ketosis.

Calculating Your Carb Limit

To find your unique carb limit, you can start with 20 grams of carbs per day and then slowly increase your intake by 5 grams, checking your ketone levels along the way. This can be done using a blood ketone meter or ketone test strips. The sweet spot for weight loss is typically between 1.5 to 3.0 mmol/L, and you don't need to be in deep ketosis to succeed.

Types of Keto Diets

There are several types of keto diets that allow for different amounts of carbs, protein, and fat:

• Standard Ketogenic Diet: 70% fat, 20% protein, and 10% carbs.
• Cyclical Ketogenic Diet: 5 low-carb days followed by 2 high-carb days.
• Targeted Ketogenic Diet: Consume more carbs around high-intensity workouts.
• High-Protein Ketogenic Diet: 60% fat, 35% protein, and 5% carbs.

Net Carbs

When following a keto diet, it's important to consider the number of "net carbs" in your food. To calculate net carbs, subtract the amount of fiber from the total number of carbs. If the food is processed, also subtract half of the sugar alcohol content.

Foods to Eat and Avoid

When on a keto diet, it's best to choose foods with minimal carbs per serving. Most vegetables that grow above the ground and fruits that are not very sweet are keto-friendly. Here are some examples:

Carbs to Consume:

• Berries (strawberries, blueberries, raspberries)
• Dark chocolate (at least 70% cocoa)

Carbs to Avoid:

• Bread and other baked goods (except those made with low-carb flours)
• Traditional sweeteners (honey, white sugar, brown sugar, coconut sugar)
• Wheat-based products, such as rice, pasta, and cereals

Other Strategies for Ketosis

In addition to limiting carbs, there are other strategies to reach ketosis:

• Intermittent Fasting: Try a 12-hour or 16-hour fast, or eat within an 8-hour window.
• Increase Physical Activity: Strenuous exercise depletes glycogen stores, and combining it with fasting will help you reach ketosis faster.

Tips for Sticking to Keto

The keto diet can be challenging due to its restrictive nature, and it may be helpful to ease into it gradually. Here are some additional tips:

• Focus on whole, unprocessed foods to benefit from their vitamins and minerals.
• Monitor your health regularly, especially your heart health, and check for hypoglycemia if you have diabetes.
• Consult a doctor or dietician before starting the keto diet, especially if you have diabetes or other health conditions.

To stay in ketosis, most people need to limit their carb intake to 20-50 grams per day. However, this number may vary depending on individual factors, and it's important to find your unique carb limit. The keto diet can be challenging, but it offers potential health benefits, including weight loss, increased energy, and improved management of certain diseases.

What foods can you eat on a keto diet?

The keto diet is a very low-carb, high-fat, and moderate-protein diet. The diet typically limits carbs to 20-50 grams per day. While some people on keto count their total carb intake, others count net carbs, which refers to total carbs minus fibre. This is because fibre is indigestible and cannot be broken down and absorbed by the body.

Animal Proteins

Fish and shellfish are keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. 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 healthy protein source as they contain less than 1 gram of carbs and about 6 grams of protein per large egg.

Dairy and Dairy Alternatives

Cheese, plain Greek yoghurt, and cottage cheese are suitable for the keto diet. Cream and half-and-half are also good options as they are very low in carbs and high in fat. Unsweetened plant-based milk such as soy, almond, and coconut milk can also be consumed on a keto diet.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some examples include spinach, kale, collard greens, bok choy, mustard greens, and cabbage.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs.

Other Non-Starchy Vegetables

Other non-starchy vegetables that are low in calories and carbs include cauliflower, spaghetti squash, jicama, turnips, and peppers.

Other Plant-Based Foods

Nuts, seeds, and berries are healthy, high-fat, and low-carb foods that can be included in a keto diet. Dark chocolate and cocoa powder are also suitable, but it is important to choose dark chocolate that contains a minimum of 70% cocoa solids.

Oils

Olive oil, coconut oil, avocado oil, butter, and ghee are good fats and oils for keto cooking and baking.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can improve alertness and mood.

Unsweetened Sparkling Water

Unsweetened sparkling water is a good keto-friendly alternative to soda. These beverages are generally free of sugar or sweeteners and contain no calories or carbs.

What are the benefits of a keto diet?

The keto diet is a popular style of eating that restricts carbohydrates and is very different from traditional low-carb diets in terms of its macronutrient breakdown. It is a very low-carb, high-fat diet that has gained popularity in recent years due to its potential health benefits.

Weight Loss

The keto diet is especially useful for losing excess body fat without hunger. It can also help manage type 2 diabetes or metabolic syndrome by improving blood sugar control. Many studies show significant weight loss on keto, without the need to count calories.

Improved Blood Sugar Control

The keto diet can lower insulin levels, often dramatically, which helps access body fat stores for energy. This makes it a great option for people with type 2 diabetes, as it can help reduce blood sugar levels.

Improved Metabolic Health

Ketogenic diets may play a strong role in improving several markers of metabolic health, including blood pressure, blood sugar, HDL cholesterol, and triglyceride levels. In studies, people with metabolic syndrome who followed a keto diet typically lost weight and saw significant improvements in their health markers.

Other Potential Benefits

Although more research is needed, emerging evidence suggests that the keto diet might be helpful for people with polycystic ovary syndrome (PCOS) and irritable bowel syndrome (IBS).

Considerations

It is important to note that the keto diet is restrictive and may not be a practical long-term option for those looking to lose weight and improve their health. It can also cause side effects like the "keto flu," which may include headaches, fatigue, brain fog, irritability, and lack of motivation.

Before starting any diet, it is recommended to consult a healthcare provider to ensure it is safe and suitable for your individual needs and health status.

What are the potential risks of a keto diet?

The keto diet is a very low-carb, high-fat diet that has gained popularity in recent years. While it has therapeutic benefits, such as helping treat epilepsy, and is linked to weight loss and other health benefits in the short term, it may lead to several potential risks over time. Here are some of the possible risks associated with the keto diet:

Nutrient Deficiencies: The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes. As a result, it may not provide sufficient amounts of essential vitamins and minerals, such as calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies, including deficiencies in selenium, magnesium, phosphorus, and vitamins B and C.

Digestive Issues and Constipation: The keto diet's restriction of carbs and fiber-rich foods can lead to digestive discomfort and constipation. High-fiber foods like high-carb fruits, starchy vegetables, whole grains, and beans are limited on the keto diet, making it challenging to meet daily fiber requirements.

Kidney Problems: The high intake of animal foods and proteins on the keto diet may increase the risk of kidney stones. This is because animal foods can make your blood and urine more acidic, leading to increased calcium excretion in the urine. Additionally, the keto diet may overload the kidneys, which are responsible for metabolizing protein.

Liver Problems: The keto diet's high-fat content can put a strain on the liver, as it has to metabolize large amounts of fat. This could worsen any existing liver conditions.

Impaired Bone Health: Several studies have linked the keto diet to decreased bone strength and reduced bone mineral density. This may occur as your body adapts to ketosis.

Risk of Chronic Diseases and Heart Disease: The keto diet's high-fat content, particularly from animal sources, has been associated with an increased risk of heart disease and other chronic illnesses. The diet is also linked to an increase in "bad" LDL cholesterol, which is a risk factor for heart disease.

Social Isolation and Disordered Eating: Strict diets like keto may lead to social isolation or disordered eating patterns due to the restrictive nature of the diet and the potential for high costs associated with keto-compliant foods.

Low Blood Sugar: Low-carb diets like keto can lead to dangerously low blood sugar levels, especially in individuals with type 1 diabetes. This can result in hypoglycemia, which is marked by confusion, shakiness, fatigue, and sweating. If left untreated, hypoglycemia can lead to coma and even death.

Fuzzy Thinking and Mood Swings: Low-carb diets like keto may cause confusion and irritability due to the brain's preference for glucose from healthy carbohydrates as its primary energy source.

It is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet. While it may offer short-term benefits, it also carries potential risks that should be carefully considered.

How do you get into ketosis?

To get into ketosis, you need to restrict your carbohydrate intake and replace those calories with protein-rich foods and fats. The exact distribution of calories will vary from person to person, but generally, a low-carb diet consists of 10% to 25% carbohydrates, 40% to 50% protein, and 30% to 40% fats.

On the other hand, the keto diet is stricter and requires restricting carbohydrates to 5% to 10% of your total calories, with protein making up 15% to 30%, and fat comprising at least 70% to 80% of your diet.

To get into ketosis, it is recommended to consume fewer than 50 grams of carbohydrates per day, and ideally below 20 grams. This level of carbohydrate restriction will enable your body to enter a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates.

• Plan your meals: Set aside time for meal planning and preparation to ensure your meals align with your diet.
• Be patient: It takes around three to five weeks to transition to the ketogenic state, and you may experience some discomfort during this time.
• Track your food: For the first two weeks, use an app to monitor your food and macronutrient intake to ensure you are staying within the recommended ranges.
• Choose the right foods: Prioritize nutrient-dense leafy greens, high-quality proteins, and sufficient electrolytes and fluids. Opt for unsaturated fats from plants, nuts, and seeds over saturated fats from animal sources.
• Include convenient options: Include packaged options like keto shakes to support your keto goals.
• Consider supplements: Speak to your healthcare provider about adding a fiber supplement and multivitamin to your routine, as you may miss out on these nutrients on a low-carb or keto diet.

Frequently asked questions