Carb Counting: Staying In Ketosis On A Budget

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, also known as carbs, in order to burn fat for fuel. This can put your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy. Eating a keto diet lowers insulin levels, often dramatically, and naturally reduces calorie intake, which can help you access your body fat stores for energy.

To remain in ketosis, it is recommended to stay under 50 grams of net carbs (total carbs minus fibre) per day, ideally below 20 grams. The fewer carbs you eat, the more effective the diet appears to be for reaching ketosis, losing weight, or improving type 2 diabetes.

Net carbs vs total 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.

Net Carbs

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are all the carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are determined by removing fibre and sugar alcohols from the total carbohydrates count. Fibre is a type of carbohydrate that the body cannot digest and so cannot transform into glucose for energy. The body only partially digests most sugar alcohols.

Total Carbs

Total carbs include all types of carbohydrates present in food, including fibre and sugar alcohols, which are not fully absorbed by the body.

Calculating Net Carbs

To calculate net carbs, you need to subtract the amount of fibre from the total amount of carbohydrates. If the food is processed, you should also subtract half the sugar alcohol content.

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement. However, if you are following a ketogenic diet, you should count net carbs rather than total carbs. This is because the ketogenic diet puts the body into ketosis, in which it uses fat for energy instead of carbs. Counting net carbs allows for the subtraction of fibre, which is a non-digestible carbohydrate, from the total carb count. That gives you a better idea of how many digestible carbs you are consuming and whether you are staying within your carbohydrate target.

The amount of net carbs you should have on a keto diet will depend on your age, weight, gender, and physical activity. However, a general guideline for most keto diets limits daily net carb intake to 20-50 grams. According to Dr. Andreas Eenfeldt, MD, staying below 20 grams of net carbs per day is the most effective level for weight loss, but below 50 grams can work fine too for many people and is easier to do.

How to calculate net carbs

Net carbs are the carbs that are absorbed by your body. They are also referred to as digestible or impact carbs. The term is not recognised by the Food and Drug Administration (FDA), which recommends using total carbohydrates listed on nutrition labels.

Simple and Complex Carbs

There are two types of carbs: simple and complex. Simple carbs contain one or two sugar units linked together and are found in fruits, vegetables, milk, sugar, honey and syrup. Complex carbs contain many sugar units linked together and are found in grains and starchy vegetables like potatoes.

Calculating Net Carbs in Whole Foods

To calculate net carbs in whole foods, you subtract the fibre from the total number of carbs. For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. So, 17.1 grams of total carbs minus 13.5 grams of fibre equals 3.6 grams of net carbs.

Calculating Net Carbs in Processed Foods

To calculate net carbs in a packaged product, you need to know the total carbs, fibre, and sugar alcohols. Generally, half of the carbs from sugar alcohols can be subtracted from the total carbs listed on the nutrition label. Erythritol is an exception; if it's the only sugar alcohol in the ingredients list, its carbs can be completely subtracted from the total carbs.

Calculating Net Carbs for Diabetes

Calculating net carbs can be beneficial for people with diabetes as it helps them track their intake of dietary fibre and balance medications with carb intake. However, it's important for people with diabetes to consult a doctor, dietitian, or diabetes educator before starting a low-carb diet.

What foods are keto-friendly

The keto diet is a high-fat, moderate-protein, and very low-carb diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

Animal Proteins

Fish and shellfish are keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Meat and poultry are also considered staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most types are very low in carbs and high in fat. Other keto-friendly dairy products include plain Greek yogurt, cottage cheese, cream, and half-and-half. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some keto-friendly leafy greens include spinach, kale, collard greens, lettuce, arugula, bok choy, 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, low-carb veggies that are keto-friendly include cauliflower, spaghetti squash, jicama, turnips, bell peppers, zucchini, and summer squashes such as yellow squash.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries, particularly raspberries and strawberries, are also keto-friendly as they are low in carbs and high in fiber. Dark chocolate and cocoa powder, which are rich in antioxidants, can also be enjoyed in moderation on the keto diet.

Oils

Olive oil, coconut oil, avocado oil, butter, and ghee are good fats to include in the keto diet.

Beverages

Unsweetened coffee and tea are carb-free drinks that are suitable for the keto diet. Unsweetened sparkling water is also a great keto-friendly alternative to soda.

How to eat keto

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

What to Eat on a Keto Diet

• Non-starchy vegetables such as broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach.
• Fatty fish like salmon, sardines, mackerel, and albacore tuna, which are rich in omega-3 fats and B vitamins.
• Meat and poultry, which contain no carbohydrates and are rich in B vitamins and minerals.
• Eggs, which are high in protein and antioxidants.
• Nuts and seeds, which are full of healthy fats, fibre, and protein.
• Olive oil and coconut oil.
• Cheese, Greek yogurt, and cottage cheese, which are high in protein and calcium.
• Avocados, which are high in monounsaturated fat and potassium.
• Dark chocolate and cocoa powder, in moderation.

What to Avoid on a Keto Diet

• Starchy vegetables like corn, potatoes, sweet potatoes, and beets.
• High-sugar fruits such as bananas, raisins, dates, mangoes, and pears.
• Bread, pasta, rice, and other wheat-based products.
• Beans and legumes.
• Baked goods, including gluten-free options.
• Honey, syrup, and sugar.
• Fruit juices and drinks.

Tips for Starting a Keto Diet

• Know what foods you will eat and avoid.
• Examine your relationship with fat and be prepared to consume more of it.
• Understand that protein should be consumed in moderation, as overeating protein can take your body out of ketosis.
• Find keto-approved recipes that you will enjoy.
• Talk to your family and friends about your weight loss goals and get their support.
• Be prepared for side effects like the "keto flu", which may include lethargy, mental fog, constipation, or diarrhea.
• Up your electrolytes by salting your food, drinking salted bone broth, and eating non-starchy vegetables.
• Have a plan for after your keto diet, as it is not meant to be a long-term solution.

How to get into ketosis

Ketosis is a metabolic state in which the body uses stored fat as its primary fuel source instead of glucose. This occurs when there is a lack of carbohydrates, forcing the body to burn fat for energy instead. Ketosis is achieved by restricting carbohydrate intake, moderating protein consumption, and increasing calories from fat.

Reduce Carbohydrate Intake

The most important factor in entering ketosis is to eat a very low-carb diet. Most people need to consume less than 50 grams of carbohydrates per day to reach ketosis, though some may need to limit their intake to 20 grams or fewer. This can be challenging as it severely restricts food choices, mainly to vegetables and small amounts of berries.

Increase Physical Activity

Increasing physical activity can help deplete the body's glycogen stores. Normally, these stores are replenished when carbohydrates are consumed, but on a low-carb diet, they are not sufficiently replaced. This encourages the body to turn to fat as a fuel source. Exercise also increases ketone production, though it may take 1-4 weeks for the body to adapt to using ketones and fatty acids as primary fuel sources.

Fasting

Intermittent fasting can help induce ketosis. Short-term fasts of 12-48 hours have been shown to help some people reach ketosis quickly, though most people do not need to fast for this long.

Increase Healthy Fat Intake

Most people in ketosis replace lost carbohydrates with healthy fats. Good sources of healthy fats include fatty fish such as salmon, avocados and avocado oil, nuts and nut butter, extra virgin olive oil, and fatty meats.

Test Ketone Levels

Testing ketone levels is the best way to know whether you are in ketosis. The three types of ketones can be measured in your breath, urine, and blood. Urine testing strips are a cheap and simple way to monitor ketone levels, though they are not as accurate as breath or blood tests.

Check Protein Intake

It is important to consume an adequate amount of protein while in ketosis. The recommended amount varies, but one standard is to consume about 1 gram of protein per pound of body weight per day.

Consume More MCT Oil

Medium-chain triglycerides (MCTs), found in coconut oil, can help increase ketone levels. Unlike most fats, MCTs are rapidly absorbed and used for energy or converted into ketones.

Be Patient

Entering ketosis can take time, and some people may experience an adjustment period known as the "keto flu." This can include symptoms such as headaches, fatigue, nausea, bad breath, and increased thirst. It is important to be patient and give your body time to adapt to this new diet.

Frequently asked questions