Keto Carb Intake: A One-Size-Fits-All Approach?

The keto diet is a high-fat, low-carb diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. The standard ketogenic diet consists of 70% fat, 20% protein, and 10% carbohydrates. While the recommended carbohydrate intake on the keto diet is generally between 20 and 50 grams per day, some people can tolerate more or fewer carbs, depending on individual factors such as physical activity levels and stress levels. Staying within the recommended carb range helps maintain ketosis, and net carbs, which exclude fiber and sugar alcohols, are also considered. The keto diet offers potential benefits for weight loss, blood sugar control, and other health conditions, but it is essential to consult a healthcare professional before starting any new diet.

The keto diet is high-fat, low-carb

The keto diet is a high-fat, low-carb approach to eating. It typically limits carbohydrates to 20–50 grams per day, replacing them with fats to put the body into a state of ketosis. This means the body burns fat instead of carbs for energy, which can support weight loss and improve blood sugar control.

On a keto diet, 70% of a person’s intake is fat, 20% is protein, and 10% is carbs. This means eating lots of fatty foods, such as meat, fish, eggs, dairy, oils, nuts, and some fruits and vegetables. Carbohydrates to avoid include bread, rice, pasta, and some fruits and vegetables, such as potatoes and sweet potatoes.

The keto diet is quite restrictive, and it can be challenging to get the right balance of nutrients. It may also cause side effects, especially when starting out, such as increased cholesterol levels, lightheadedness, fatigue, headaches, and leg cramps. It is important to consult a doctor or dietician before starting a keto diet, especially for those with diabetes or at risk of hypoglycaemia.

The keto diet is not suitable for everyone. It requires careful planning and monitoring to ensure it is followed safely and effectively.

Total carbs vs net carbs

The keto diet is a low-carb, high-fat diet. It involves taking a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The body enters a state of ketosis, where it uses fat for energy instead of carbs.

Total Carbs

Total carbs refer to the sum of all the carbohydrates you eat in a day. This includes all types of carbohydrates, such as fiber and sugar alcohols, which are not fully absorbed by the body. The total carb count can be found on food labels.

Net Carbs

Net carbs are the carbohydrates in food that can be absorbed and used by the body for energy. They are calculated by taking the total carb amount and subtracting the fiber and sugar alcohols. Net carbs are often referred to as digestible carbs.

Differences and Benefits

The main difference between total carbs and net carbs is that total carbs include all carbohydrates, while net carbs only include those that the body can absorb and use for energy.

The benefit of focusing on net carbs is that it allows for greater consumption of vegetables and other wholesome foods that contain carbohydrates. It is also easier to calculate and allows for more flexibility in food choices.

However, some experts recommend focusing on total carb consumption instead of net carbs as a more accurate measurement. This is because net carbs do not account for all the carbohydrates consumed, and it can be challenging to determine which carbohydrates are absorbed and used by the body.

Calculating Net Carbs

To calculate net carbs, you can use the following formula:

> Net carbohydrates = total carbohydrates – fiber – erythritol (if applicable)

For example, if a food has 20 grams of total carbohydrates and 8 grams of fiber, the net carb count would be 12 grams (20 grams of total carbs - 8 grams of fiber = 12 grams of net carbs).

Personalised Carb Limit

It is important to note that the ideal carb limit may vary from person to person. Factors such as physical activity, stress levels, sleep, and individual body responses can influence the number of carbs one can consume while staying in ketosis.

Additionally, those with diabetes or other health conditions should consult a doctor or dietician before starting the keto diet, as they may need to adjust their medication dosage and monitor their blood sugar levels more frequently.

Bottom Line

In conclusion, while net carbs are an important concept in the keto diet, it is crucial to understand the differences between total carbs and net carbs and how they can impact your body. The ideal carb limit may vary depending on individual factors, and it is always recommended to consult a healthcare professional before starting any new diet.

Personal factors influence carb limit

The keto diet is a low-carbohydrate, fat-rich eating plan that has been used to treat specific medical conditions. The diet typically reduces total carbohydrate intake to less than 50 grams a day, but this can be as low as 20 grams. However, the number of carbs one can have on keto may vary from person to person due to personal factors that influence their carb limit.

Previous Diet

Those who have followed a standard high-carbohydrate diet for many years, meaning their bodies primarily burn carbs for fuel, may need to cut their carbs further to reach ketosis sooner. On the other hand, individuals who have reached keto-adaptation or fat adaptation after sticking to a keto diet for several weeks use fat more effectively, allowing their bodies to shift to ketosis more quickly.

Physical Activity

Those who engage in prolonged and intense workouts may be able to consume more than 50 grams of carbs without getting kicked out of ketosis. Low-intensity steady-state workouts such as walking, swimming, biking, and gardening are better for improving fat-burning capacity and can be done even with low glycogen stores.

Stress and Sleep

High cortisol levels due to constant stress can lead to increased blood sugar and may contribute to insulin resistance, stress eating, and weight gain. It is important for people leading stressful lives to avoid added sugar and monitor their blood sugar to see how stress is affecting them.

Age

Older adults are prone to developing type 2 diabetes due to increased insulin resistance, making a very low-carb diet a good option. However, not all older adults can sustain the keto diet due to the unpleasant keto flu symptoms, so it may be necessary to gradually cut carbs instead of doing it abruptly.

Protein Intake

Eating too much protein can lead to an increase in insulin, especially for those with type 2 diabetes. Research shows that dietary protein promotes insulin secretion, which can lower ketone levels.

Sodium Intake

Low-carb diets lower insulin levels, causing the body to excrete excess sodium, which can lead to mild sodium deficiency. This can cause side effects such as lightheadedness, fatigue, headaches, leg cramps, and constipation. To avoid this, it is important to add more sodium to the diet by salting foods or drinking a cup of broth daily.

Gradual Transition

It can be challenging to sustain the keto diet due to its restrictive nature, and it may cause side effects such as keto flu. To make the diet more manageable, it is recommended to ease into it gradually by stopping the consumption of one type of high-carb food at a time.

Medical Conditions

For people with diabetes, it is important to consult a doctor or dietitian before starting the keto diet, as it may be necessary to adjust medication dosages and test blood sugar levels more frequently. A personalized plan can help manage the condition while following the keto diet.

Carb Cycling

Carb cycling involves including some higher-carb days in a week, with the idea of helping with weight loss plateaus, long-term adherence to the keto diet, and boosting sports performance. However, it is not suitable for everyone, especially those new to the keto diet or struggling with diabetes.

Individual Variation

Ultimately, the number of carbs one can have on the keto diet may vary due to individual factors such as activity level, stress, sleep, and how adapted they are to the diet. It is recommended to test ketone levels regularly to determine one's unique carb limit and make adjustments as needed.

High-intensity workouts and keto

High-intensity workouts are a challenge for anyone, but they can be particularly difficult for those on the keto diet. The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While this can lead to weight loss, increased energy, and improved cardiovascular function, it can also impact the body's ability to perform high-intensity exercises.

The Science Behind It

The human body stores carbohydrates in muscle cells as muscle glycogen, which is used as an immediate fuel source during high-intensity exercises. On the keto diet, the body burns fat for energy instead of carbohydrates, and fat is not as easily burned, leading to a less efficient fuel source for the body. As a result, the keto diet can limit performance during high-intensity workouts.

The Ketogenic Diet and Athletes

Several studies have examined the effects of the keto diet on athletes. One study found that elite competitive walkers on the keto diet were able to increase fat burning during training but experienced worse athletic performance compared to those on a standard diet. Similarly, a small study on 42 healthy adults showed a decrease in performance in endurance capacity and peak power after six weeks on the keto diet. These findings suggest that while the keto diet may boost fat burning, it may not be the best diet for improving performance in high-intensity exercises.

Tips for Combining Keto and High-Intensity Workouts

So, can you do high-intensity workouts while on the keto diet? The answer is yes, but with some adjustments. Here are some tips to help you combine keto and high-intensity workouts effectively:

• Reach a fat-adapted state: To perform high-intensity exercises on keto, it is essential to reach a fat-adapted state. This means consistently keeping your carb intake to 30-50 grams or lower for several weeks so that your body becomes more efficient at burning fat.
• Consider carb timing: You can consume carbs strategically around your workout sessions. For example, eat half of your daily carb allowance (25 grams) 30-60 minutes before your workout and the remaining 25 grams as part of your post-workout recovery.
• Try the cyclical or targeted keto diet: If you lead a very active life, you may benefit from the cyclical keto diet (CKD) or the targeted keto diet (TKD). These variations of the standard keto diet allow for more carbohydrates and can give you the energy you need for high-intensity workouts.
• Monitor your ketone levels: Use ketone test strips to check your blood or urine ketone levels and ensure you are still in ketosis, especially if you are consuming more carbohydrates.
• Focus on recovery: High-intensity workouts can be demanding, so prioritize recovery to maintain your overall well-being. Low-intensity workouts, such as walking, swimming, and biking, are excellent active recovery options that improve your fat-burning capacity.

In conclusion, while the keto diet may impact your performance in high-intensity exercises, it is possible to combine the two with careful planning and adjustments. Remember to listen to your body, adjust your workout intensity as needed, and always consult with a healthcare professional before starting any new diet or exercise routine.

Stress levels and sleep

Stress and sleep are two important factors that can impact your keto diet and overall health. Here's how they're related and some tips to manage them:

Stress

Cortisol is a hormone released by your adrenal glands, and it plays a crucial role in our bodies, such as boosting energy during stressful times to keep us alert. While short-term stress can be beneficial, chronic stress can have negative consequences. Prolonged high cortisol levels due to constant stress can disrupt the hypothalamic pituitary adrenal (HPA) axis, leading to difficulty sleeping. Additionally, elevated cortisol levels can result in increased blood sugar, insulin resistance, stress eating, and weight gain. It may even be a reason you're getting kicked out of ketosis.

To manage stress while on the keto diet:

• Avoid added sugar so that your body can better respond to stress.
• Monitor your blood sugar to understand how stress affects you.
• Implement stress reduction strategies such as regular exercise and meditation, which complement the keto diet.

Sleep

A good night's sleep is essential for overall health and can be impacted when transitioning to a keto diet. Keto insomnia is a common temporary problem when starting a keto diet, caused by factors such as low glucose levels, electrolyte imbalances, and digestive issues. This can lead to difficulty falling asleep, increased stress and irritability, and fatigue during the day. However, keto insomnia usually resolves within a few weeks as your body adapts to its new macros.

To improve sleep while on the keto diet:

• Gradually reduce carbohydrates to ease your body into ketosis and minimise discomfort.
• Consume your carbs later in the day as eating carbs before bed can help with sleep by increasing brain tryptophan, which is then metabolised into sleep-regulating serotonin and melatonin.
• Ensure you get enough electrolytes, as electrolyte imbalances can trigger insomnia and other keto flu symptoms. Eat a variety of electrolyte-rich foods like broccoli, watermelon, chicken, and strawberries.
• Include keto-friendly foods with nutrients that promote better sleep, such as magnesium, tryptophan, vitamin D, and omega-3 fatty acids.
• Follow a consistent sleep schedule and wind down before bed with a relaxing routine, avoiding electronics and caffeine close to bedtime.
• Exercise regularly but avoid doing it too close to bedtime, as this may interfere with sleep for some individuals.

Frequently asked questions