Keto Diet: How Many Carbs Can You Consume Daily?

The ketogenic diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. The keto diet typically restricts total carbohydrate intake to less than 50 grams a day, with some people consuming as few as 20 grams a day. The lower the carb intake, the quicker the body enters ketosis, a metabolic state where the body burns fat for fuel. While the keto diet is generally safe, it may not be suitable for everyone, and it is important to consult a doctor or dietitian before starting any new diet.

To stay in ketosis, aim for 50g of carbs or fewer per day

To stay in ketosis—a metabolic state where your body uses fat and ketones as its main fuel source—it's crucial to keep your carb intake at 50 grams or fewer per day. This limit applies to those on a 2,000-calorie diet but works for most individuals aiming to enter ketosis (*).

The ketogenic diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions for centuries. By depriving the body of glucose, its primary energy source, an alternative fuel called ketones is produced from stored fat.

Counting carbs is essential for keto dieters to ensure they remain in ketosis. The focus can be on total carbs or net carbs, which are absorbed into the body and don't include sources like fiber and sugar alcohols. Net carbs are preferred as they allow the body to get essential fiber while staying within the daily limit of 50 grams.

To calculate net carbs, take the total carbohydrates, subtract the amount of dietary fiber, and half the amount of sugar alcohols. This will give you the net carb amount, which should be 50 grams or fewer per day to stay in ketosis.

Meats like beef, pork, and chicken, and fish like tuna and salmon, have very low net carbs. Most green and leafy vegetables also fall into this category and can be enjoyed freely.

While the upper limit of 50 grams of carbs per day is recommended, some individuals might need to go as low as 20 grams to stay in ketosis. This is influenced by personal factors like physical activity levels and previous dietary habits.

For those who have followed a standard high-carb diet for a long time, cutting carbs further may be necessary to reach ketosis. In contrast, individuals who have adapted to a keto diet can use fat more effectively, allowing their bodies to shift to ketosis more quickly.

Additionally, stress levels and sleep quality can impact ketosis. High cortisol levels due to chronic stress can lead to increased blood sugar and insulin resistance, potentially disrupting ketosis.

To determine your unique keto carb limit, start with 20 grams of carbs per day and gradually increase by 5 grams while checking your ketone levels. This can be done using a blood ketone meter or ketone test strips.

Remember, the fewer carbs you consume, the quicker your body enters ketosis. Staying within the recommended carb limit and focusing on high-fat foods are key principles of the keto diet.

Calculate net carbs by subtracting fibre and sugar alcohols from the total carb content

To calculate net carbs, subtract the fibre and sugar alcohols from the total carb content. This is because net carbs refer to the amount of total carbohydrates in a food that can be absorbed by the body.

Net carbs are also known as digestible or impact carbs. The body can absorb these carbs and turn them into glucose for energy. However, the body cannot fully digest some types of complex carbs, such as fibre.

To calculate net carbs in whole foods, subtract the fibre content 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. Therefore, it contains 3.6 grams of net carbs (17.1 grams total carbs – 13.5 grams fibre = 3.6 grams net carbs).

To calculate net carbs in processed foods, it is generally recommended to subtract half of the carbs from sugar alcohols from the total number of carbs listed on the nutrition label. Erythritol is an exception to this rule. If it is the only sugar alcohol listed in the ingredients, its carbs can be completely subtracted from the total carbs.

For example, a maltitol-sweetened Atkins bar contains 23 grams of total carbs, 9 grams of fibre, and 11 grams of sugar alcohols. To calculate the net carbs, subtract half of the sugar alcohols (11 x 0.5 = 5.5) and all of the fibre from the total carbs: 23 grams total carbs – 9 grams fibre – 5.5 grams sugar alcohols = 8.5 grams net carbs.

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels. Additionally, calculating net carbs may not be beneficial for everyone, especially those with diabetes, who should consult a doctor before starting a low-carb diet.

Focus on high-fat foods like fatty fish and avocados to decrease carb cravings

The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis, where it burns fat for energy instead of carbohydrates or sugars. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day. This can be challenging, as it requires a drastic reduction in the consumption of certain food groups, such as fruits, wheat-based products, and legumes.

One way to stay within the daily carb limit is to focus on high-fat foods, such as fatty fish and avocados. Fatty fish like salmon, tuna, anchovies, and sardines are excellent sources of high-quality protein and heart-healthy omega-3 fats. Salmon, in particular, provides a substantial dose of vitamin D, which is critical for immune function and bone health. When choosing fatty fish for the keto diet, it is best to opt for those that come closest to the following macronutrient ranges:

70-80% of calories from fat

15-30% of calories from protein

0-10% of calories from carbohydrates

Atlantic mackerel, for example, is an excellent choice as it is loaded with supernutrients like vitamin D, omega-3 fatty acids, vitamin B, and selenium. In addition to its health benefits, it is also one of the most affordable keto fish options. Other good options include farmed arctic char, anchovies, wild king salmon, and sardines.

Avocados, on the other hand, are classified as fruits that are packed with healthy monounsaturated fats, vitamins, minerals, and fiber. They are also relatively low in carbs, with a whole avocado containing around three net grams of carbs. Avocados can be enjoyed on their own, added to smoothies or salads, or used to make guacamole.

By focusing on high-fat foods like fatty fish and avocados, individuals on the keto diet can decrease their carb cravings and stay within the recommended carb limit to maintain ketosis. These foods not only help with adherence to the keto diet but also provide numerous health benefits, making them a nutritious and delicious addition to any meal.

Exercise can help deplete glycogen stores, so you can eat more carbs while still enjoying ketosis

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. The diet is distinctive for its exceptionally high-fat content, typically 70% to 80% fat, with only a moderate intake of protein. The premise of the keto diet is that by depriving the body of glucose, its main source of energy, an alternative fuel called ketones is produced from stored fat. When ketone bodies accumulate in the blood, this is called ketosis.

To stay in ketosis, a person needs to consume up to 50 grams of carbohydrates per day. However, this number is not set in stone, and different keto diets allow for different amounts of carbs. For example, the cyclical ketogenic diet involves five low-carb days followed by two high-carb days. The targeted ketogenic diet allows for more carbs to be consumed around high-intensity workouts.

Exercise can help deplete glycogen stores, which is beneficial for those on a keto diet as glycogen is made when the body breaks down carbohydrates into glucose. Without carbs, the body lacks an external source of glucose, which can result in depleted glycogen stores. Exercise utilises blood sugar, and when blood sugar is depleted, the body turns to glycogen stores to create more. When these are also depleted, ketone production increases. Therefore, exercise can help those on a keto diet stay in ketosis, as well as allowing them to consume more carbs.

However, it is important to note that a ketogenic diet may impair athletic performance, especially in endurance sports. This is due to diminished glycogen stores, which can affect energy levels during long workouts. Additionally, those on a keto diet who work out regularly must ensure they consume enough fat and protein to compensate for the low number of carbohydrates.

Monitor your blood sugar to see how stress affects your body

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 should eat up to 50 grams of carbohydrates per day. The keto diet is restrictive and challenging to maintain, and it's important to consult a doctor before starting it.

Stress can affect blood sugar levels, and it's important to monitor them if you have diabetes. When stressed, the body releases hormones like cortisol and adrenaline, which can make it harder for insulin to work properly, leading to a rise in blood sugar levels. This can put you at higher risk for diabetes complications. Monitoring your blood sugar levels can help you manage your diabetes and reduce the risk of serious complications.

There are several ways to monitor your blood sugar levels, including finger-prick tests, flash glucose monitors, and continuous glucose monitoring (CGM) systems. Finger-prick tests involve using a small needle called a lancet to prick your fingertip and produce a blood drop to test with a glucose meter. Flash glucose monitors use a sensor worn on the skin to measure the amount of sugar in the fluid around your cells, providing a delayed but less invasive reading. CGM systems involve wearing a device that measures your glucose levels continuously, providing a more complete picture of how your blood sugar levels change over time.

It's important to work with a healthcare provider to determine an individualized target range for your blood sugar levels and how often to monitor them. They can also help you understand how different factors, such as physical activity, stress, and medication dosages, can impact your blood sugar levels.

• Consult a healthcare professional: Work with your doctor or diabetes team to determine the best method for monitoring your blood sugar levels and how often to test them. They can also help you interpret the results and make any necessary adjustments to your diabetes management plan.
• Choose the right monitoring tools: Depending on your preferences, access to technology, and insurance coverage, you may choose to use a glucose meter, a flash glucose monitor, or a CGM system.
• Establish a testing routine: Determine the best times of day to test your blood sugar levels, such as when you wake up, before and after meals, after exercise, and before bed. Consistent testing will help you understand how your body reacts to different situations and make informed decisions about your diet, physical activity, and medication.
• Track and record your results: Keep a record of your blood sugar readings, either in a diary, notebook, phone calendar, or using a diabetes app. This will help you identify patterns and make adjustments to your diabetes management plan.
• Be mindful of stress: Pay attention to how your blood sugar levels fluctuate during stressful periods. Stress can cause a rise in blood sugar levels, so finding healthy ways to manage stress, such as regular exercise, a healthy diet, and adequate sleep, can help keep your blood sugar levels in a healthy range.

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