A Day On A Keto 50-Carb Diet

The keto diet is a popular eating plan that involves limiting your carbohydrate intake and replacing those calories with fats, putting your body into a state of ketosis. To stay in ketosis, a person needs to eat up to 50 grams of carbohydrates per day. This means that high-carb foods like bread, rice, pasta, and potatoes are off the table, as even a single serving can contain 20 grams of net carbs or more. Instead, a keto dieter might opt for low-carb alternatives like cauliflower rice, zucchini noodles, and cloud bread.

High-carb foods to avoid

A keto diet is a high-fat, moderate-protein, and very low-carb diet. The diet aims to put your body in a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates.

Cereal, Crackers, Rice, Pasta, Bread, and Beer

Cereal, crackers, rice, pasta, and bread are all high in carbohydrates and should be limited or avoided on a keto diet. Even whole-wheat pasta and bean-based pasta are high in carbs. A single slice of bread can contain up to 11 grams of carbs. Beer is also high in carbs and should be enjoyed in moderation if opting for a low-carb diet.

Starchy Vegetables and High-Sugar Fruits

Starchy vegetables such as corn, potatoes, sweet potatoes, and beets are high in digestible carbohydrates and should be limited. High-sugar fruits like bananas, raisins, dates, mangoes, and pears can spike your blood sugar and have more carbohydrates, so they should also be consumed in moderation.

Honey, Syrup, and Sugar

Honey, maple syrup, and other forms of sugar are high in carbohydrates and low in nutrients. These should be limited or replaced with low-carb sweeteners like stevia or erythritol.

Baked Goods, Including Gluten-Free Options

Gluten-free baked goods are not necessarily carb-free. Many gluten-free breads and muffins are just as high in carbohydrates as traditional baked goods and are typically lower in fiber.

Fruit Drinks and Juices

Fruit drinks and juices, even those made from 100% fruit, are high in fast-digesting carbs that can spike your blood sugar. It is best to stick to water or unsweetened beverages.

Milk

Milk is a good source of calcium and vitamin D but also contains natural sugars. A cup of whole milk has 11-12 grams of carbs, so it is best to opt for unsweetened almond, coconut, or other low-carb milk alternatives.

Beans and Legumes

Beans and legumes are high in fiber and protein but are also high in carbohydrates. They can be included in small amounts on a ketogenic diet, but they will take up a significant portion of your daily carb intake.

Trail Mix

Traditional trail mix often contains raisins, dried fruit, pretzel pieces, and chocolate candies, all of which are high in carbs. A small 1-ounce serving of trail mix can have more than 12 grams of carbs.

Carrots

Although carrots are packed with vitamin A, they are also starchy and can quickly add up to your daily carb limit. It is better to get your vitamin A from non-starchy sources like red bell peppers.

Soda

Soda is high in sugar and should be avoided on a keto diet. Even diet soda, which is technically carb-free, may stimulate appetite and increase the risk of weight gain due to artificial sweeteners. Unsweetened sparkling water or diet soda are better alternatives.

Low-carb foods to eat

A keto diet is a low-carb diet that restricts carbohydrates and replaces them with fats, putting the body into a state of ketosis. To stay in ketosis, a person can consume up to 50 grams of carbs per day. However, to get into ketosis, a person may need to go under 20 grams of carbs per day.

Vegetables

You can eat a lot of vegetables before reaching 20 grams of net carbs. For example, one large yellow bell pepper, half a large zucchini, one cup of cherry tomatoes, and five cups of spinach total up to 20 grams of net carbs.

Fruits

Fruits are an important part of any diet as they are rich in vitamins and minerals. However, some fruits are high in carbs, so it is important to research and check labels. Some fruits that are low in carbs include raspberries, blueberries, and strawberries. For example, 2 1/2 cups of raspberries, 1 1/2 cups of blueberries, and 5 large strawberries equal 50 grams of net carbs.

Nuts and Berries

Nuts and berries are moderately low in carbs, but it is important to be mindful of portion sizes to stay under 20 grams of carbs per day. For example, one cup of raspberries and 3/4 cup of blueberries add up to 20 grams of net carbs. Similarly, one cup of walnut halves plus 1 1/2 cups of hazelnuts also add up to 20 grams of net carbs.

Meat, Fish, and Eggs

Meat, fish, and eggs are great sources of protein and are very low in carbs. In fact, you would need to eat 30 eggs to consume 20 grams of net carbs!

Dairy

Cheese is low in carbs and high in fat, making it a good choice for keto diets. For example, 100 grams of cheddar cheese has 2.44 grams of carbs and 34 grams of fat.

How to calculate net carbs

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

Net carbs are the total amount of digestible carbohydrates in a food product or meal. They are also referred to as digestible or impact carbs. The body can absorb net carbs, but not all carbs.

The formula for calculating net carbs is:

Total Carbs (g) – Fibre (g) – Erythritol (g) – Allulose (g) = Net Carbs

If the sugar alcohol is not erythritol, then divide its value by two and subtract that number from the total carbs:

Total Carbs – Fibre – (Other Sugar Alcohols ÷ 2) = Net 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 – 13.5 grams of fibre = 3.6 grams of net carbs.

For a food with 20 grams of total carbs, 10 grams of fibre and 10 grams of sugar alcohols, you would subtract 10 grams of fibre and 5 grams of sugar alcohols from the total carbs: 20 – 10 – 5 = 5 grams of net carbs.

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels.

The importance of fat in keto

The ketogenic (keto) diet is a popular, low-carbohydrate diet that promotes weight loss and improves health. It involves limiting carbohydrates and replacing them with fats, putting the body into a state of ketosis. To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day. However, this level of carbohydrate intake may be too high for some individuals to maintain ketosis.

The importance of fat in the keto diet cannot be overstated. Firstly, fat is essential for energy and nutritional needs. When carbohydrates are restricted, fat becomes the primary source of energy. By adding healthy fats to meals, individuals can avoid hunger and ensure adequate nutrition. This is especially important on a very low-carb diet like keto, where the body relies on fat for fuel.

Secondly, a common mistake when following a low-carb diet is the fear of consuming fat. Some people believe that cutting out fat will make the diet healthier. However, this is a misconception, as there is no scientific reason to fear fat. It is crucial to choose healthy fats, such as monounsaturated and omega-3 fats, while avoiding trans fats.

Additionally, the type and amount of fat consumed are crucial. The keto diet typically recommends a high-fat intake, with 70% of calories coming from fat. This means choosing fatty cuts of meat and adding healthy fats to meals. For example, olive oil, coconut fat, butter, and avocado are all excellent sources of healthy fats that can be incorporated into the keto diet.

Moreover, the combination of fat and protein in the keto diet is essential. While protein is necessary for a sense of fullness and increased fat burning, excessive protein consumption can prevent ketosis. Therefore, the keto diet focuses on a moderate protein intake, ensuring that fat remains the primary source of energy.

In conclusion, the importance of fat in the keto diet is twofold. Firstly, fat provides the body with the energy and nutrients it needs when carbohydrates are restricted. Secondly, healthy fats promote satiety and overall health, making the keto diet more sustainable and enjoyable. By understanding the importance of fat, individuals can design a keto meal plan that is both effective and enjoyable, leading to successful weight loss and improved health.

The cyclical ketogenic diet

During the standard ketogenic days, it is important to consume 20-50 grams of carbohydrates per day. Healthy fats should deliver approximately 65-90% of your total calorie intake, while proteins should make up around 10–30% of your total calories. Carb intake is typically restricted to under 5%.

The second phase of the cyclical keto diet involves choosing 1–2 days per week to "refeed" your glycogen stores. During these refeeding days, you should consume more carbs in order to break ketosis. Carbs should comprise 60–70% of your total calories, with protein accounting for 15–20% of your total calories, and fats delivering just 5–10% of your total calories.

Monday/Tuesday – Full body split. For example, Monday could be legs and abs, and Tuesday could be chest, back, and arms.

Wednesday/Thursday/Friday – Ketogenic dieting days with low carbohydrate intake (20-50 grams).

Saturday/Sunday – High-carbohydrate refeeding days with carbs comprising 60–70% of total calories.

Frequently asked questions