Carb Intake For Keto: How Much Is Too Much?

The ketogenic diet is a popular low-carb, high-fat diet used to help with weight loss and manage certain health conditions. To stay in ketosis, the body's fat-burning state, a person can consume up to 50 grams of carbohydrates per day, but this number can vary depending on individual needs and activity levels. For some, this number may be as low as 20-30 grams. This is because ketosis is achieved when the body switches from burning glucose to burning ketones for fuel, and this is triggered by a low-carb intake. The keto diet is not a zero-carb diet, and it is important to differentiate between total carbs and net carbs (total carbs minus fibre and sugar alcohols). Net carbs are the only carbohydrates used for energy in a keto diet.

Net carbs vs. total carbs

The keto diet is a low-carb, high-fat diet. It involves taking a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes.

Total Carbs

Total carbs include all types of carbohydrates present in food, including fibre and sugar alcohols, which are not fully absorbed by the body. These are all the carbs in a serving of food, including the type the body cannot completely digest and turn into glucose for energy.

Net Carbs

Net carbs are the number of total carbs minus the number of fibre and sugar alcohols. Net carbs are the ones that are absorbed into your body and used for energy. Fibre is a type of carbohydrate that the body cannot digest and so cannot turn into glucose to store and use for energy. The body does not digest all sugar alcohols, so they have less effect on blood sugar levels than regular sugar.

Calculating Net Carbs

To calculate net carbs, you need to subtract the amount of fibre and half the amount of sugar alcohols from the total number of carbohydrates. The result is the amount of net carbs in the food.

The keto net carb diet is a low-carb, high-fat diet that aims to bring the body into a state of ketosis. The total carb diet, on the other hand, allows for a higher amount of carbohydrates and may include more whole grains and fruits.

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement for weight loss and a healthy lifestyle. However, if you are following a ketogenic diet, you should count net carbs rather than total carbs, as the ketogenic diet puts the body into ketosis, using fat for energy instead of carbs. Counting net carbs allows for the subtraction of fibre, which is a non-digestible carbohydrate, giving you a better idea of how many digestible carbs you are consuming.

How to calculate net carbs

Net carbs are the amount of carbohydrates that are absorbed into your body and can be broken down into glucose for energy. They are also referred to as digestible or impact carbs. The term "net carbs" is controversial and not recognised by the FDA, which recommends using total carbohydrates listed on nutrition labels.

Simple vs Complex Carbs

Carbs fall into two categories: simple and complex. Simple carbs are made up of one or two sugar molecules, which are easily and quickly broken down by the body into glucose for energy. They are found in table sugar and regular pasta. Complex carbs, on the other hand, contain chains of several sugar molecules, taking longer to break down and providing a more lasting source of energy. They are commonly found in vegetables, whole grains, nuts, and fruits, which are usually high in fibre.

Calculating Net Carbs in Whole Foods

To calculate net carbs in whole foods, you subtract the fibre content from the total number of carbohydrates. For example, if a food contains 20 grams of total carbs and 10 grams of fibre, it has 10 grams of net carbs. This is the amount of carbohydrates the body can digest into glucose.

Calculating Net Carbs in Processed Foods

For processed or packaged foods, you also need to consider sugar alcohols, which are used to add sweetness to low-carb foods. The body processes these similarly to fibre, but they are not all equal. Erythritol, for instance, is not digested by the body at all and can be completely subtracted from the total carbs. For other sugar alcohols, such as maltitol, sorbitol, isomalt, and glycerin, you would subtract half of their total grams from the total carbohydrates.

A Formula for Net Carbs

The following formula can be used to calculate net carbs:

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

> or

> Total Carbs – Fibre – (Other Sugar Alcohols ÷ 2) = Net Carbs

Examples of Calculating Net Carbs

• A cup of strawberries has 11 grams of total carbs and 3 grams of fibre. Subtracting the fibre from the total carbs gives us 8 grams of net carbs.
• HighKey's Chocolate Chip Mini Cookies have 11 grams of total carbs, 2 grams of fibre, and 7 grams of erythritol per serving. Subtracting the fibre and erythritol from the total carbs leaves us with 2 grams of net carbs.

Benefits of Calculating Net Carbs

Calculating net carbs can be beneficial for several reasons. It promotes a healthy intake of dietary fibre, which aids in satiety and blood sugar control. It also increases food choices, as many fruits and vegetables are fibre-rich and contribute fewer net carbs. Additionally, it may reduce the risk of low blood sugar for people with diabetes, helping them determine their insulin needs.

Drawbacks of Calculating Net Carbs

However, there are also some drawbacks to consider. Counting net carbs may increase the number of sugar-free treats in the diet, which are not necessarily carb-free. Food labels can vary, causing confusion. Lastly, net carb calculations are only estimates, as everyone's digestive system is unique.

Final Thoughts

While the concept of net carbs is disputed, understanding how your body processes different types of carbs can help manage blood sugar, weight, and overall health. The key is to consume carbs in a way that aligns with your health goals, whether you count total or net carbs.

How to calculate total carbs

To calculate your total carb intake, you must first work out your total daily calorie intake. This will depend on your age, weight, height, and activity level.

Once you have this number, you can work out your total daily energy expenditure (TDEE) by multiplying it by a factor that corresponds to your activity level.

• For 15-30 minutes of elevated heart rate activity, the factor is 1.375.
• For 45-120 minutes of elevated heart rate activity, the factor is 1.55.
• For 2+ hours of elevated heart rate activity, the factor is 1.725.

Now that you have your TDEE, you can calculate your carb intake. According to the U.S. Department of Agriculture, 45-65% of your daily calories should come from carbohydrates. So, take your TDEE and multiply it by 0.45 and 0.65 to get a range of calories to consume from carbs.

Finally, to get your carb intake in grams, divide these numbers by 4, as there are 4 calories in a gram of carbohydrate.

For example, if your TDEE is 2000 calories, and you decide to allocate 50% of your calories to carbs, you would consume 1000 calories from carbs. Dividing this by 4 gives you 250 grams of carbohydrates to consume for the day.

It is important to note that this is a general guideline and that the specific number of carbohydrates you should consume may vary depending on your individual needs and goals.

Additionally, when following a keto diet, it is important to focus on "net carbs", which are the carbs absorbed into your body. To calculate net carbs, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total number of carbohydrates.

How to stay in ketosis

To stay in ketosis, it is recommended to consume no more than 50 grams of net carbs per day. However, the ideal carb intake varies from person to person, and some may need to restrict their carb intake to 35 grams or even 20 grams per day to achieve ketosis.

Understand Net Carbs:

Determine the number of "net carbs" in your food by subtracting the amount of fiber and half the amount of sugar alcohols from the total carbohydrate content. Net carbs are the ones that are absorbed into your body and count towards your daily allowance.

Track Your Carb Intake:

Use tools like Carb Manager or MyFitnessPal to monitor your daily carb intake and ensure you stay within your limits. This is crucial for staying in ketosis.

Plan Your Meals:

Pre-plan your meals to make sure you're sticking to your daily carb and calorie limits. This will help you avoid accidentally consuming too many carbs.

Choose the Right Foods:

Focus on eating low-carb, nutrient-rich foods. Include lean meats, fatty fish like salmon, eggs, and low-carb vegetables like broccoli, cauliflower, spinach, and kale. Berries are also a good choice, as they are lower in carbs compared to other fruits.

Stay Active:

If you're highly active, you may be able to consume more carbohydrates and still stay in ketosis. Exercise can also help you achieve ketosis more quickly and boost your body's ketone levels.

Manage Stress:

Stress can impact your ketone production. Find ways to reduce stress, such as improving sleep quality, meditation, or replacing one of your high-intensity workouts with low-intensity exercise.

Watch Your Protein Intake:

While protein is important, excessive protein consumption can prevent your body from reaching full ketosis. Aim for a moderate protein intake, with protein making up about 15-20% of your daily calorie intake.

Be Consistent:

Staying in ketosis requires consistency. Stick to your chosen carb limit and give your body time to adapt to this new way of living. It may take a few weeks to fully adapt to the ketogenic diet.

Remember, the key to staying in ketosis is maintaining a low-carb intake, typically below 50 grams of net carbs per day, and making sure your body is using fat as its primary energy source instead of carbohydrates.

How to track carb intake

To track your carb intake, you need to know the quantity of carbs in your food and how much of it you ate. Here is a step-by-step guide:

Step 1: Identify Individual Food Items

Make a list of all the food items in your meal. If the food is pre-packaged with a nutrition label, you can skip this step. However, if you prepared your meal from a recipe, list each ingredient in the first column under a heading like "Ingredients" or "Food Item".

Step 2: Calculate the Quantity of Each Serving

If your food has a nutrition label, look at the "serving size" and "servings per container". Convert the units from the recipe to match the serving size units, then take the quantity of each ingredient and divide it by the serving size. Save this answer as the number of servings per recipe.

Step 3: Find Fresh Food Items in the USDA Food Search Tool

For fresh foods without a nutrition label, use the USDA Food Search Tool to find the food item description that best fits your food. For fresh fruits and vegetables, the term will often include ", raw."

Step 4: Search and Modify the Quantity of the Item

Scroll horizontally in the table to find the quantity that best matches your recipe. To modify the column, enter a value into the serving size box and hit enter.

Step 5: Identify and Record the Carb Quantity

Match the value in the column for your desired quantity with the row for total carbohydrates. Record this value for each food item in the recipe and repeat this cycle for each food item.

Step 6: Sum the Carbohydrate Content

Sum up each carb value in the column by adding together the values for each food item.

Step 7: Convert the Total Carb Quantity into Calories

To convert carbs into calories, multiply the sum by 4. This will give you the total amount of calories in the recipe derived from carbohydrates.

Step 8: Estimate Your Consumption

Estimate how much you consumed as a decimal. If you ate the entire dish, it is 1. If you ate half, it would be 0.5, and so on. Multiply this decimal by the total grams and total calories of carbs. These values provide the total amount of carbs and calories derived from carbs that you consumed from the meal.

Other Tips for Tracking Carb Intake

• Use a Carb Calculator: There are online calculators that can help you estimate the percentage of carbohydrates you should consume each day.
• Read Food Labels: Food labels typically include the serving size and the grams of total carbohydrates. The total carbohydrates include sugar, starch, and fiber.
• Use an App: For foods without a food label, such as a whole piece of fruit or vegetable, there are apps and other tools available to help you calculate carb content.
• Meal Planning: Planning your meals ahead of time will make it easier to track how many carbs you're consuming.

Frequently asked questions