Carb Counting: Is Under 30 Good For Keto?

The ketogenic (keto) diet is a popular low-carb, high-fat diet that has been used to help with weight loss and manage certain health conditions. To stay in ketosis, a person needs to consume up to 50 grams of carbohydrates per day, and for some, as low as 20-30 grams. The keto diet is designed to promote fat-burning, and achieving ketosis is essential for a ketogenic diet. The lower your carbs are, the quicker your body enters ketosis. This means 20 grams per day or lower is better for achieving ketosis.

How to calculate net carbs

"Net carbs" refers to the carbohydrates that are absorbed and digested by your body. Net carbs are calculated by subtracting the fibre content from the total number of carbohydrates.

Whole Foods

Whole foods contain natural fibre, so you can simply subtract the fibre content from the total number of carbohydrates to get the net carbs.

For example, a medium avocado contains 17.1 grams of carbohydrates, 13.5 grams of which are fibre. So, 17.1 grams of total carbohydrates minus 13.5 grams of fibre equals 3.6 grams of net carbs.

Processed Foods

To calculate net carbs in a packaged product, you need to know the total carbohydrates, fibre content, and sugar alcohol content.

Generally, you can subtract half of the sugar alcohols from the total carbohydrates listed on the nutrition label. However, Erythritol is an exception. If it is the only sugar alcohol listed, you can subtract its total amount from the total carbohydrates.

For example, a product containing 23 grams of total carbohydrates, 9 grams of fibre, and 11 grams of sugar alcohols (other than Erythritol) would have 8.5 grams of net carbs: 23 grams total carbohydrates minus 9 grams of fibre minus 5.5 grams of sugar alcohols (11 grams multiplied by 0.5) equals 8.5 grams of net carbs.

Diabetes

People with diabetes may benefit from calculating net carbs to help manage their dietary fibre intake and balance it with their medication. It is recommended that they consult a doctor, dietitian, or diabetes educator before starting a low-carb diet.

Keto Diet

On the keto diet, people aim to restrict carbohydrates to enter a metabolic state called ketosis, where the body uses ketones instead of glucose as its primary energy source. This typically involves keeping daily carb intake to a minimum and replacing calories with healthy fats and protein.

Most people on the keto diet aim for 30 to 50 grams of carbohydrates per day. To calculate net carbs, they subtract the grams of dietary fibre from the total grams of carbohydrates.

Other Considerations

The concept of net carbs is controversial, and the term is not recognised by the Food and Drug Administration (FDA). The FDA recommends using the total carbohydrates listed on nutrition labels.

Additionally, the method for calculating net carbs is an estimation, as everyone's digestive system is different. It is important to note that simply reducing carb intake may not be enough to lose weight or improve health. A well-balanced diet and regular exercise are crucial for optimal well-being.

Recommended daily protein intake

Protein is one of the three macronutrients found in food, and it plays a unique and important role in the body. It is made up of smaller units called amino acids, nine of which are essential, meaning your body cannot produce them and must be consumed in food every day. Animal protein sources such as meat, poultry, seafood, eggs, and cheese are considered "complete proteins" as they contain all nine essential amino acids.

On a keto diet, the recommended daily protein intake is between 1.2 to 2.0 grams per kg of reference body weight for most people. This range has been shown to preserve muscle mass, improve body composition, and provide other health benefits. For a 70-kg person, this translates to approximately 85-140 grams of protein per day.

It is important to note that the recommended protein intake can vary depending on individual factors such as weight, height, activity level, and muscle-building goals. For example, individuals who engage in resistance training or endurance exercise may require more protein than sedentary individuals. Additionally, those who are underweight or recovering from illness or injury may benefit from a higher protein intake of more than 2.0 grams of protein per kg of body weight, at least temporarily.

To ensure adequate protein intake, it is recommended to aim for at least 20 grams of protein at each meal. This amount has been shown to adequately stimulate muscle protein synthesis, which is crucial for muscle repair and growth.

• 100 grams of meat, poultry, or fish (about the size of a deck of cards)
• 240 grams of plain Greek yogurt
• 210 grams of cottage cheese
• 100 grams of hard cheese (about the size of a fist)
• 100 grams of almonds, peanuts, or pumpkin seeds (about the size of a fist)

In summary, a daily protein intake of 1.2-2.0 grams per kg of reference body weight is recommended for most people on a keto diet. This range promotes various health benefits, including muscle preservation and improved body composition. However, individual factors may require adjustments to protein intake, and it is always advisable to consult with a healthcare professional or dietitian before starting any new diet.

Different types of keto diets

The ketogenic diet is a low-carb, high-fat diet that has gained popularity for its ability to produce quick weight loss and increased energy. While the standard approach to keto involves getting 75% of your calories from fat, 20% from protein, and 5% from carbs, several variations of the diet have emerged to suit different needs and goals. Here is an overview of some of the most common types of keto diets:

• Strict Keto Diet: This is the original version of the keto diet, developed in the 1920s to treat seizures in children with epilepsy. It is the most restrictive form of the diet, allowing for the lowest amount of carbs, with 90% of daily calories coming from fat, 6% from protein, and just 4% from carbs. This version is best suited for those using keto as a therapeutic treatment for epilepsy.
• Standard Keto Diet (SKD): This is the most common approach to keto and involves getting 75% of calories from fat, 20% from protein, and 5% from carbs, typically limiting carb intake to around 20-30 grams per day. It is important to note that this version is not the same as the therapeutic keto diet used for epilepsy. The standard keto diet is suitable for people looking to accelerate weight loss and tap into other reported health benefits.
• Targeted Keto Diet (TKD): This version of the keto diet is designed for athletes looking to improve their performance. It involves following a standard keto diet but adding around 25 grams of easily digestible carbs 30-45 minutes before exercising. The idea is to provide just enough carbs to fuel workouts while still allowing the body to return to ketosis easily after cooling down.
• High-Protein Keto Diet: This variation increases the protein intake, with 30% of calories coming from protein, 65% from fat, and 5% from carbs. It is intended for bodybuilders and older individuals who need to protect muscle mass and prevent muscle breakdown. It may also be beneficial for those showing signs of protein deficiency.
• Cyclical Keto Diet (CKD) or Keto Cycling: This approach involves cycling in and out of keto, typically following the diet for five days and then having one or two days with more carbs. It is designed to make the keto diet more manageable and can be helpful for those who find it challenging to stick to the strict restrictions. However, it may promote carb binging and can be difficult for the body to return to ketosis after high-carb days.
• Lazy Keto Diet: This version of the keto diet focuses solely on tracking carb intake, without the need to count calories, fat, or protein. As long as carb intake stays low enough, usually below 50 grams per day, the body will remain in ketosis. This approach is suitable for those interested in ketosis but who don't want the hassle of tracking multiple macronutrients.
• Mediterranean Keto Diet: This combines the standard keto diet with elements of the Mediterranean diet, emphasizing the quality of fats consumed. It prioritizes monounsaturated fatty acids and omega-3s, which may help lower LDL cholesterol and reduce inflammation. This approach offers a flexible and sustainable way of eating, emphasizing unprocessed foods and high nutrient density.
• Keto 2.0: This is a lower-fat version of the standard keto diet, with 50% fat, 30% protein, and 20% carbs. It allows for a wider variety of carbs, such as fruits, vegetables, beans, and whole grains, as well as leaner cuts of meat and seafood. This approach may be more suitable for those who find the standard keto diet too restrictive and challenging to maintain in the long run. However, with the higher carb intake, the body will no longer be in ketosis.
• Dirty Keto: This variation follows the same macronutrient distribution as the standard keto diet but allows for highly processed and prepackaged meals. Convenience is prioritized over the quality of food sources. While this approach may be suitable for those who need a high level of convenience, it can lead to nutritional deficiencies and increased consumption of unhealthy fats and sodium.
• Clean Keto: Swinging in the opposite direction of dirty keto, clean keto focuses on sourcing the healthiest and most organic versions of foods. It emphasizes whole, single-ingredient foods and includes plenty of plant-based options. This approach may be more financially demanding due to the higher cost of grass-fed meats and cold-pressed oils, but it can be a relatively healthier way to follow the keto diet.

Foods to eat and avoid on keto

The keto diet is a low-carb, high-fat diet that aims to put your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. The number of carbs you can eat and still be in ketosis varies from person to person, but it's generally agreed that staying under 50 grams per day is best for achieving ketosis. Some people may need to go as low as 20-30 grams per day.

Foods to Eat on Keto

• High-fat dairy: butter, cheese, cream, full-fat yogurt, and unsweetened almond or soy milk.
• Meat: unprocessed meats such as beef, lamb, veal, chicken, and deli ham. Fatty fish like salmon are also a good option.
• Eggs.
• Nuts and seeds: hemp hearts, sunflower seeds, pumpkin seeds, almonds, walnuts, and sesame seeds.
• Healthy oils: extra-virgin olive oil, walnut oil, and sesame oil.
• Low-carb vegetables: spinach, kale, broccoli, zucchini, cauliflower, and avocado.
• Low-glycemic fruits: blackberries, blueberries, raspberries, and strawberries.

Foods to Avoid on Keto

• Grains: bread, pasta, cookies, crackers, flour and corn tortillas, and pizza crust.
• Starchy vegetables: potatoes, sweet potatoes, peas, corn, and carrots.
• High-sugar fruits: bananas, mangoes, grapes, pineapple, and dried fruits.
• Legumes: beans, lentils, chickpeas, and peas.
• High-carb sauces and condiments: ketchup, barbecue sauce, and honey.
• Sugar-free foods: while these may seem keto-friendly, artificial sweeteners can stimulate appetite and increase the risk of weight gain.
• Alcohol: especially beer, liqueurs, and mixed drinks. Dry red or white wine and hard liquor are lower-carb options.
• Low-fat or fat-free dairy: cream cheese, margarine, low-fat or skim milk, and low-fat yogurt.
• Processed meats: bacon with added sugar, and other processed meats that may contain hidden carbs.

How to track carb intake

Tracking your carb intake can be done in several ways, depending on your personal preference and health needs. Here are some detailed methods to help you monitor your carbohydrate consumption:

Basic Carb Counting:

• Identify the individual food items in your meal. Note down each ingredient, especially if it's a home-cooked meal without nutrition labels.
• Calculate the quantity of each serving of foods with nutrition labels. Convert the units from the recipe to match the serving size units, then divide the ingredient quantity by the serving size.
• For fresh foods without labels, use a tool like the USDA Food Search tool or the U.S. Department of Agriculture's Food Composition Database to look up nutrition information.
• Determine the number of carbs in each food item and record it.
• Sum up the total carbohydrate content of all the food items in your meal.
• Convert the total carbohydrate quantity into calories by multiplying the sum by 4.
• Estimate your consumption as a fraction of the total dish consumed. Multiply this fraction by the total grams and calories of carbs to find your intake.

Using a Carb Calculator:

Online carbohydrate calculators can estimate the ideal percentage of carbohydrates you should consume each day. These calculators consider factors like exercise intensity and duration.

Diabetes Management:

If you have diabetes, carb counting is crucial for managing your blood glucose levels. Work with a registered dietitian nutritionist (RDN) or Certified Diabetes Care and Education Specialist (CDCES) to determine the right approach for you. They can help you create an eating plan, known as medical nutrition therapy.

• For Type 1 diabetes: Count the number of grams of carbohydrates in your meals and snacks to determine the required dose of insulin.
• For Type 2 diabetes: Consistency is key. Eat a steady amount of carbs throughout the day to maintain blood glucose levels. Basic carb counting or methods like the Diabetes Plate Method can help.

Keto Diet:

When following a ketogenic diet, your carb intake is restricted to facilitate entering and maintaining ketosis. This typically means keeping your daily carb intake to around 30-50 grams. Calculate your net carbs by subtracting dietary fiber from the total carb amount, as fiber doesn't raise blood glucose levels.

• Focus on high-fiber, nutrient-dense carbs and avoid sugar, grains, starchy vegetables, and processed meats.
• Pair unprocessed, high-quality meats with low-carb vegetables for well-rounded meals.
• Dairy can be variable, so always check the labels. Cheese and butter tend to be more keto-friendly than milk and yogurt.
• Fruits tend to be high in carbs, but avocados and berries can be enjoyed in moderation.

Frequently asked questions