Keto Diet: Free Carbs And How To Use Them

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, where the liver turns fat into small energy molecules called ketones, which the brain and other organs can use for energy.

The keto diet typically limits carbs to 20-50 grams per day. While some people on keto count their total carb intake, others count net carbs. Net carbs refer to total carbs minus fibre and sugar alcohols. That's because fibre is indigestible, so it can't be broken down and absorbed by the body.

- Animal proteins such as fish, shellfish, meat and poultry

- Dairy products such as cheese, plain Greek yoghurt and cottage cheese

- Green leafy vegetables such as spinach, kale and collard greens

- Nuts and seeds

- Berries

- Unsweetened coffee and tea

- Dark chocolate and cocoa powder

What are net carbs?

Net carbs are the number of grams of carbohydrates in a food item minus the grams of fibre and sugar alcohols. Net carbs are considered the number of carbohydrates that your body actually digests.

The formula to calculate net carbs is: Total Carbohydrates – Fibre – Sugar Alcohols = Net Carbs.

For example, a large banana has 31 grams of total carbohydrates, 3.5 grams of fibre, and 27.5 grams of net carbs.

Net carbs are often tracked by people on low-carb diets, such as the Atkins or keto diet. By tracking net carbs, individuals can have more flexibility in their diet while still maintaining a low-carb intake.

It is important to note that there is no formal or government-regulated definition of net carbs. Additionally, organisations like the FDA and the American Diabetes Association do not recognise net carbs as a measure. For personalised advice on carb intake, it is best to consult a dietitian or doctor.

How many carbs should you eat per day?

The number of carbohydrates you should eat per day depends on the type of keto diet you are following. The standard ketogenic diet recommends that 70% of a person's intake be fat, 20% be protein, and 10% be carbs. This equates to around 165g of fat, 40g of carbohydrates, and 75g of protein for a 2000-calorie diet.

However, different keto diets allow for different amounts of carbs, protein, and fat. For example, the cyclical ketogenic diet involves five low-carb days and two high-carb days. On the other hand, the targeted ketogenic diet allows a person to eat more carbs around high-intensity workouts.

The ketogenic diet typically reduces total carbohydrate intake to less than 50g a day, but this can be as low as 20g. To remain in ketosis, it is recommended to stay under 50g of net carbs per day, ideally below 20g. Net carbs are calculated by subtracting the amount of fibre from the total number of carbs.

It is important to note that the keto diet is restrictive and can be challenging to maintain. It may also cause side effects such as hunger, fatigue, low mood, and irritability.

How does the keto diet work?

The keto diet is a low-carb, high-fat diet that aims to force the body into using a different type of fuel. Typically, the body uses sugar (glucose) from carbohydrates as its main source of energy. However, when following a keto diet, the body enters a metabolic state called ketosis, where it burns fat for fuel instead.

In a keto diet, the body draws its energy from dietary fat and the body's fat storage, which produces ketone bodies. Ketone bodies can be measured in the blood to determine whether ketosis has been achieved. Ketosis can also be identified by certain symptoms, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.

To enter ketosis, it is important to limit carbohydrate consumption to around 20-50 grams per day, with some sources suggesting that fewer than 20 grams per day virtually guarantees nutritional ketosis. This reduction in carbs should be replaced with fat, which should make up about 60-75% of your daily calories. It is also crucial to moderate protein consumption, as too much protein can be converted into glucose, slowing down the transition into ketosis.

The keto diet has gained popularity due to its potential benefits for weight loss and blood sugar control. It has also been studied for its potential effects on certain cancers, Alzheimer's disease, and other health conditions. However, it is important to consult a doctor or dietitian before starting a keto diet, as it may have some side effects and is not suitable for everyone.

Examples of low-carb foods

A keto diet is a low-carb, high-fat diet. It 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. Here are some examples of low-carb foods:

• Meat and Poultry: Animal protein has close to zero carbs. Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals. They’re also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.
• Fish and Shellfish: Fish and other seafood tend to provide incredibly nutritious and healthy benefits. They’re particularly high in B12, iodine, and omega-3 fatty acids. Like meat, almost all types of fish and seafood contain next to no carbs.
• Eggs: Eggs are high in protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbohydrates and over 12g of protein.
• Non-starchy vegetables: Most vegetables are low in carbs. Leafy greens and cruciferous vegetables have particularly low levels, and most of their carbs consist of fibre. Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are good options.
• Lower-carb fruits: Depending on how many carbs you aim for, you may want to restrict your fruit intake to 1-2 pieces per day. Avocados, olives, strawberries, blackberries, blueberries, raspberries, and oranges are good options.
• Nuts and seeds: Nuts and seeds are very popular on low-carb diets. Some are low in carbs but high in fat, fibre, protein, and various micronutrients.
• High-fat dairy: If you tolerate dairy, full-fat dairy products are excellent low-carb foods. Cheese, butter, heavy cream, Greek yoghurt, and plain whole milk are good options.
• Fats and oils: Fats and oils do not contain any carbs and are acceptable on a low-carb, real-food-based diet. Extra virgin olive oil, avocado oil, and coconut oil are good options.

Tips for the keto diet

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. Here are some tips to help you get started and stay on track:

• Understand the basics: The keto diet involves drastically reducing your carbohydrate intake and replacing it with healthy fats. This shift in macronutrient ratios puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.
• Plan your meals: Familiarize yourself with keto-friendly foods and plan your meals accordingly. Focus on whole, single-ingredient foods like meat, fish, eggs, nuts, healthy oils, avocados, and low-carb vegetables.
• Read food labels: Check the grams of fat, carbs, and fiber on food labels to determine how different foods fit into your keto diet. Look for foods that are high in fat and low in carbs.
• Be mindful of portion sizes: While the keto diet emphasizes fat intake, it's important not to overeat. Measure your portions to ensure you're getting the right balance of nutrients.
• Consider intermittent fasting: Intermittent fasting can help you enter ketosis faster. Try limiting your food intake to an 8-hour window each day and fasting for the remaining 16 hours.
• Stay hydrated: The keto diet can change your body's water and mineral balance, so it's important to drink plenty of water and consider adding extra salt to your meals.
• Supplement wisely: While not necessary, certain supplements can be beneficial on the keto diet. These include MCT oil, minerals, caffeine, exogenous ketones, and creatine.
• Manage side effects: The keto diet may cause side effects like the \"keto flu\" during the initial transition period. To minimize these side effects, start with a low-carb diet and gradually reduce your carb intake.
• Get professional advice: Consult a healthcare professional or a nutritionist before starting the keto diet, especially if you have any health conditions or dietary restrictions. They can help you determine if the keto diet is right for you and provide guidance on how to follow it safely and effectively.

Frequently asked questions