Carb Limits: Ketos Diet Essentials For Beginners

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein eating plan that has been used to treat specific medical conditions for centuries. The diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, and its restriction of total carbohydrate intake to less than 50 grams a day. The premise of the diet is that depriving the body of glucose, its main source of energy, will cause it to enter a metabolic state called ketosis, in which it burns fat for fuel. While in ketosis, the body uses ketone bodies, produced by the liver from fat, for energy instead of glucose. This can lead to weight loss and may have other health benefits, such as improved metabolic health and reduced blood sugar levels. However, the diet is very restrictive, and there are concerns about its long-term health effects.

What are the carb limits on the keto diet?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It is a very restrictive diet, which can be challenging to maintain. The body enters a state of ketosis when it burns fat for fuel instead of carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day, and ideally below 20 grams. This is because the body can still enter ketosis with up to 50 grams of carbs, but the fewer carbs, the more effective the diet is for reaching ketosis and losing weight.

The keto diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein. The diet generally suggests an average of 70-80% fat from total daily calories, 5-10% carbohydrates, and 10-20% protein. This means that for a 2000-calorie diet, a person would consume about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein.

The keto diet is a very restrictive diet, and it is important to not solely focus on eating high-fat foods. A person on the keto diet should also include a daily variety of the allowed meats, fish, vegetables, fruits, nuts, and seeds to ensure adequate intakes of fiber, B vitamins, and minerals.

The keto diet is not a one-size-fits-all prescription, and working with a dietitian is crucial to ensure essential nutrients are being consumed while maintaining ketosis.

How to calculate net carbs

Net carbs are the total amount of digestible carbohydrates in a food product or meal. They refer to the carbs that are absorbed by your body and can be calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbs. Net carbs are important for people tracking their carbohydrate intake for weight loss or health reasons, as well as those monitoring their intake due to diabetes.

Whole foods contain natural fibre, so you can simply subtract the fibre content from the total carbohydrates to get the net carbs. For example, if a food contains 20 grams of total carbs and 10 grams of fibre, then it has 10 grams of net carbs.

To calculate net carbs in processed foods, you need to know the total carbohydrates, fibre content and sugar alcohol content. First, subtract the fibre content from the total carbohydrates. Then, subtract half the sugar alcohol content from this new number. For example, if a food contains 23 grams of total carbs, 9 grams of fibre and 11 grams of sugar alcohols, then it has 8.5 grams of net carbs (23 - 9 = 14; 14 - 5.5 = 8.5).

Net Carbs on the Keto Diet

The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person can consume up to 50 grams of carbs per day, with net carbs being the relevant metric. This means that when following the keto diet, it is important to calculate the number of net carbs in foods by using the methods outlined above.

Foods to eat on keto

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. The diet typically limits carbs to 20-50 grams per day, and involves eating foods such as:

Animal Proteins

Fish and shellfish are keto-friendly, with salmon and other fish being carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and albacore tuna are also high in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity.

Meat and poultry are considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass.

Eggs are an extremely healthy protein source for keto as they contain less than 1 gram of carbs and about 6 grams of protein each. They have also been shown to trigger hormones that increase feelings of fullness.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet as most varieties are very low in carbs and high in fat. It is also rich in protein and calcium.

Plain Greek yogurt and cottage cheese are high in protein and can be eaten in moderation on keto. They have been shown to help decrease appetite and promote feelings of fullness.

Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto. They are rich in CLA, which may promote fat loss.

Unsweetened plant-based milk, such as soy, almond, and coconut milk, are keto-friendly as long as they are unsweetened.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.

Peppers, Summer Squash, and Zucchini

Peppers are keto-friendly and rich in vitamin C. Summer squashes, such as yellow squash and zucchini, are extremely versatile and low in carbs. Zucchini can be used as a substitute for pasta or noodles.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. They also contain fiber and are rich in antioxidants.

Other Non-Starchy Vegetables

Several other non-starchy vegetables are low in calories and carbs, yet full of nutrients and antioxidants. Examples include cauliflower, spaghetti squash, jicama, and turnips.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and lower your calorie intake.

Berries, particularly raspberries and strawberries, are low in carbs and high in fiber. They are also loaded with antioxidants that may reduce inflammation and protect against disease.

Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate contains flavanols, which may reduce the risk of heart disease.

Fats and Oils

Olive oil is high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors. It is also high in polyphenol antioxidants, which protect heart health.

Butter and ghee are good fats to include in the keto diet as they are low in carbs and have not been found to increase the risk of heart disease.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can lower the risk of cardiovascular disease. They contain caffeine, which can improve physical performance, alertness, and mood.

Unsweetened Sparkling Water

Unsweetened sparkling water is a great keto-friendly alternative to soda as it is refreshingly fizzy and generally free of sugar or sweeteners.

Foods to limit on keto

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. To stay in ketosis, a person should consume up to 50 grams of carbohydrates per day. Here are some foods that should be limited on a keto diet:

Grains

Grains are filled with carbohydrates, which can hinder keto progress. It is best to avoid grains altogether, including flour and corn tortillas, bread, pasta, cookies, crackers, and pizza crusts.

Fruits

Although fruits are typically considered healthy, several fruits are high in sugar and carbs. It is best to avoid dried fruits such as raisins, dates, and dried mango, as well as fruit smoothies and juices (excluding lemon and lime juice). Fresh berries, tomatoes, olives, and avocados are lower in carbs and can be enjoyed in moderation.

Vegetables

The keto rule of thumb for vegetables is to avoid those that grow beneath the ground, as they tend to have a higher starch content and more carbs. Vegetables to limit include potatoes, sweet potatoes, carrots, peas, and butternut squash. Non-starchy vegetables like leafy greens, broccoli, cauliflower, zucchini, and avocado are better choices.

Legumes

Legumes, such as beans and peas, are typically high in protein and nutrients, but they are also high in carbs. It is best to avoid legumes on a keto diet.

Dairy

While dairy is generally a low-carb food group, it still contains carbs. Limit your intake to no more than 3-4 ounces per day. Creamed cottage cheese and fat-free or low-fat yogurt should be avoided. Cheese, butter, and Greek yogurt are better choices for keto.

Processed Meats

Processed meats, such as bacon with added sugar, sausages, and cold cuts, may contain hidden carbs and should be limited or avoided.

Oils and Unhealthy Fats

Consuming a healthy amount of natural fat is an integral part of the keto diet. However, it is important to use recommended amounts of added fats, such as oils, and avoid overly high temperatures when cooking with them. Walnut or sesame oil is best used for dressing cooked veggies or salad rather than cooking.

Beverages

Drinks can be a significant source of hidden sugars and carbs. Tonic water, energy drinks, cocktails, and soft drinks should be avoided. Water, coffee, tea, and the occasional glass of wine are better choices.

Pros and cons of the keto diet

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. While it has been praised for its weight loss benefits, there are also some potential risks and side effects associated with this diet. Here are some detailed pros and cons to help you understand the keto diet better:

Pros:

• Weight Loss: The keto diet can lead to faster weight loss, especially for people with obesity. This is because cutting carbs results in a rapid drop in water weight, which is often motivating for dieters. Additionally, certain ketones released during ketosis may suppress appetite, making it easier to stick to a calorie deficit.
• Blood Sugar Management: Keto diets have been found to be beneficial for people with type 2 diabetes. By reducing insulin spikes, keto diets help stabilize blood sugar levels. In some cases, a keto diet has even led to diabetes remission.
• Cancer Treatment: Although controversial, some studies suggest that the keto diet may have a role in cancer treatment. The idea is that by reducing carbs, cancer cells, which rely on glucose for energy, may be "starved," potentially making them more susceptible to chemotherapy and radiation.
• Cardiovascular Health: The impact of the keto diet on heart health is debated. Some experts claim that keto can improve cardiovascular health by reducing blood triglycerides and increasing HDL ("good") cholesterol. However, others argue that the high-fat nature of the diet, especially saturated fat, can increase LDL ("bad") cholesterol, which is a risk factor for heart disease.
• Endurance and Bodybuilding: The keto diet is popular among endurance athletes and bodybuilders as it helps them burn fat quickly.

Cons:

• Nutrient Deficiencies: The keto diet restricts carbs to 50 grams per day, limiting the inclusion of fruits and vegetables. This can lead to deficiencies in vitamins A, E, and B6, as well as folate, calcium, magnesium, potassium, and iron.
• Digestive Issues: The low-carb nature of the keto diet means a reduction in fiber-rich foods like beans, lentils, and whole grains. This can cause constipation and slow digestion. Additionally, consuming high amounts of fat can lead to gastrointestinal issues like diarrhea, cramping, bloating, and stomach upset.
• Heart Health Risks: The keto diet's high-fat content, especially saturated fat, can increase LDL ("bad") cholesterol, which is associated with an increased risk of heart and cardiovascular disease.
• Difficult to Sustain: The keto diet is very restrictive, often requiring the omission of grains, legumes, fruits, dairy, and many types of vegetables. This makes it challenging to stick to and can lead to "yo-yo" dieting, which is unhealthy.
• Side Effects: Many people experience side effects when starting the keto diet, commonly known as the "keto flu." These include bad breath, headaches, muscle cramps, nausea, and constipation. There is also a lack of long-term research on the safety of the keto diet, and it may increase the risk of kidney stones and liver disease.
• Psychological Impact: The strict food monitoring required by the keto diet can lead to psychological distress, shame, and binge eating.
• Not Suitable for Everyone: The keto diet is contraindicated for people with certain medical conditions, including eating disorders, pancreatic disease, liver conditions, kidney disease, thyroid problems, and gallbladder disease.

In conclusion, while the keto diet may offer some potential benefits, it is important to carefully consider the risks and side effects. It is always recommended to consult a healthcare professional before starting any restrictive diet like keto, especially if you have any health concerns.

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