Carb Counting: Keto Diet Goals And Guidelines

The keto diet is a high-fat, low-carb diet that puts the body into a state of ketosis. To stay in ketosis, a person should consume up to 50 grams of carbohydrates per day, though some sources recommend staying between 15 and 30 grams of net carbohydrates per day. Net carbs are calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbs. The keto diet also involves moderate amounts of protein, as excess protein can prevent ketosis.

The purpose of a keto diet

The keto diet is a popular, effective way to lose weight and improve health. The diet involves eating a low number of carbohydrates and a high number of fats, which puts the body into a state of ketosis.

Ketosis is a metabolic state in which the body burns fat for energy instead of carbohydrates. This happens when someone consumes a very low number of carbohydrates, and the body has to switch to burning fat for energy instead. This leads to weight loss and can also help manage type 2 diabetes.

The number of carbohydrates one can eat on a keto diet depends on the individual. Some people can eat up to 50 grams of carbohydrates per day and still be in ketosis, while others need to stay under 35 grams or even 20 grams. It is generally recommended to start with 20 grams of net carbs per day and then gradually increase the number of carbs until you find your personal carb limit.

On a keto diet, it is important to replace high-carb foods with fatty foods such as eggs, dairy products, meat, and fish. Cheese is also a good option as it is low in carbs and high in fat. Dark green vegetables, such as broccoli, are also recommended as they are low in carbs and rich in nutrients. It is best to avoid wheat-based products such as rice, pasta, and bread, as well as some fruits and vegetables, beans, and legumes, as these are high in carbohydrates.

Tips for Sticking to a Keto Diet

The keto diet can be challenging because it is very restrictive, and it may be helpful to ease into the diet gradually. For example, you could start by cutting out one type of high-carb food at a time, such as bread or juice. It is also important to make sure you are getting enough sodium, as low sodium levels can cause side effects such as lightheadedness and fatigue. Finally, it is recommended to consult a doctor or dietitian before starting a keto diet to ensure it is safe and suitable for you.

How to calculate net carbs

The keto diet is a low-carb, high-fat diet that aims to switch your body's primary energy source from glucose to fat. While there is no universal carb limit for keto, most guidelines recommend staying between 15 and 30 grams of net carbs per day, or 5-10% of total calories. Net carbs are calculated by subtracting fibre and sugar alcohols from the total number of carbohydrates.

To calculate net carbs, you must first identify the total number of carbohydrates in a food product or meal. This information is usually available on the nutrition label. Once you have the total carb content, you can subtract the fibre content and any sugar alcohols to find the net carbs.

For example, if a food product contains 20 grams of total carbs, 10 grams of dietary fibre, and 5 grams of sugar alcohols, you would subtract the fibre and half the sugar alcohol amount from the total carbs:

20 grams (total carbs) - 10 grams (fibre) - 2.5 grams (sugar alcohols) = 7.5 grams of net carbs.

It's important to note that not all sugar alcohols are treated equally. Erythritol, for instance, is not digested by the body and can be subtracted in full from the total carb content.

Additionally, when calculating net carbs for keto, it's recommended to focus on complex carbohydrates from plant-based foods like vegetables or low-glycemic fruits. Simple carbs, such as sweets and candies, can quickly kick you out of ketosis due to their rapid impact on insulin levels.

By tracking net carbs, individuals on the keto diet can ensure they stay within their carbohydrate goals while still enjoying a variety of nutrient-rich, high-fibre foods that support overall health and weight loss goals.

Foods to eat on a keto diet

The keto diet is a high-fat, moderate-protein, and very low-carb diet. The diet typically limits carbs to between 20 and 50 grams per day. While some people on keto count their total carb intake, others count net carbs (total carbs minus fibre).

Animal Proteins

Most animal proteins are low in carbs and appropriate for the keto diet. These include:

• Fish and shellfish: Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. Shellfish vary in their carb count, so these carbs should be carefully tracked.
• Meat and poultry: Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals.
• Eggs: Each large egg contains less than 1 gram of carbs and about 6 grams of protein.

Dairy and Dairy Alternatives

• Cheese: Most types of cheese are very low in carbs and high in fat, making them great for the keto diet.
• Plain Greek yoghurt and cottage cheese: These are high-protein foods that can be eaten in moderation on keto.
• Cream and half-and-half: These dairy products are very low in carbs and high in fat, making them ideal for keto.
• Unsweetened plant-based milk: Soy, almond, and coconut milk are keto-friendly, but avoid oat milk as it is too high in carbs.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some examples include spinach, kale, and collard greens.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs.

Other Non-Starchy Vegetables

Several other non-starchy vegetables are low in calories and carbs yet full of nutrients. Examples include broccoli, cauliflower, green beans, bell peppers, zucchini, and summer squashes such as yellow squash and zucchini.

Other Plant-Based Foods

• Nuts and seeds: These are healthy, high in fat, and low in carbs.
• Berries: Berries, particularly raspberries and strawberries, are low in carbs and high in fibre. Blackberries and blueberries may not fit into strict keto diets.
• Shirataki noodles: These noodles contain less than 1 gram of net carbs and only 15 calories per serving as they are mostly water.
• Dark chocolate and cocoa powder: Choose dark chocolate that contains a minimum of 70% cocoa solids and eat it in moderation.

Fats and Oils

• Olive oil: This is high in oleic acid, which has been found to decrease heart disease risk.
• Avocado and coconut oils: These are good choices for keto cooking.
• Butter and ghee: These fats do not appear to be as harmful to health as previously thought.

Drinks

• Unsweetened coffee and tea: These are healthy, carb-free drinks that may help to reduce the risk of diabetes.
• Unsweetened sparkling water: This is a keto-friendly alternative to soda that is generally free of sugar or sweeteners.

Foods to avoid on a keto diet

The keto diet is a high-fat, low-carb diet that aims to put your body in a state of ketosis, where fat is burned for energy instead of carbohydrates. While on a keto diet, it is recommended to restrict your carb intake to 20-50 grams per day. This can be challenging as many foods contain hidden carbs that can knock you out of ketosis. Here is a list of foods to avoid to maintain ketosis:

• Grains and Refined Carbs: Rice, wheat, oats, barley, rye, quinoa, and buckwheat are all high in carbs and can disrupt ketosis. Even whole grains, typically considered healthy, are best avoided.
• Starchy Vegetables: Potatoes, sweet potatoes, corn, and other starchy vegetables contain high levels of carbs and are not keto-friendly.
• Legumes: Beans, chickpeas, lentils, and peas should be limited due to their carb content. While some people include them in very small quantities, they can potentially interrupt ketosis and cause blood sugar fluctuations.
• Refined Carbs: Bread, pasta, pastries, tortillas, and crackers contain refined flour and sugars, which quickly elevate blood sugar levels. These foods can make it difficult for your body to stay in ketosis and burn fat.
• Processed Foods: Chips, crackers, pretzels, fast food, and packaged meats are often high in carbs, unhealthy fats, and sodium. These foods can be detrimental to your health and weight loss goals on keto.
• Sugary Drinks, Juices, and Sweet Syrups: Fruit juices, sodas, flavored drinks, and sweet syrups like honey and maple syrup are high in carbs and natural sugars, which can spike your blood sugar and interfere with fat-burning.
• Alcohol and Cocktails: Beer, sweet wines, and mixed drinks with added syrups are high in carbs and sugar. Alcohol can also delay or halt ketosis as the body prioritizes metabolizing it over fats.
• Trans and Hydrogenated Fats: Margarine, processed oils (canola, sunflower, soybean, corn), vegetable shortening, and non-dairy creamers often contain trans fats, which are not suitable for keto and can contribute to inflammation.
• High-Carb Condiments and Sauces: BBQ sauce, ketchup, honey mustard, and sweet chili sauce often contain added sugars and carbs, making them incompatible with keto.
• Low-Fat and Diet Products: Low-fat and diet items often include extra sugars and artificial sweeteners, which can increase your carbohydrate intake and hinder your progress.

It is important to note that everyone's carb limit on a keto diet may vary slightly. Some people can consume more carbs and still maintain ketosis, while others need to be more restrictive. It is recommended to start with a lower carb limit and gradually increase it to find your personal limit.

How to test if you're in ketosis

There are three types of ketone bodies produced during fat metabolism: β-hydroxybutyrate, acetoacetate, and acetone. Each type of ketone is tested for using a different method: blood, breath, and urine.

Blood Testing

This method tests for β-hydroxybutyrate ketones in the bloodstream and is considered the most accurate way to test for ketosis. A blood ketone meter can be purchased for around $25-60, with individual strips costing about $4 each. To reach nutritional ketosis, your reading should be in the 0.5-3.0 mmol/l range. Testing at the same time each day will provide a baseline for you to compare your progress. Morning and night testing is recommended because ketone levels are normally lower in the morning and higher at night.

Breath Testing

Breath testing measures acetone levels. There are several devices on the market, such as Ketonix, Keto Stat, and LEVL, which vary in price and design. Breath testing is generally more expensive than blood or urine testing, with prices ranging from $400-$500 for a device. A zero or low value of PPM (Parts per Million) means you are out of ketosis, while a reading between 8 and 40 PPM indicates that you are within ketosis.

Urine Testing

Urine testing strips are the most common and affordable option for testing ketone levels. They identify acetoacetate in the urine and typically cost around $11 for a pack. This method is easy to use: simply pee on the strip and wait about 15-20 seconds for the results to appear. The darker the colour, the higher the concentration of ketones in the urine. However, as the body becomes keto-adapted, fewer ketones are excreted in the urine, so a blood test would be more accurate.

Other Signs of Ketosis

In addition to testing, there are some physical signs that may indicate you are in ketosis. These include:

• Keto breath: a fruity, acetone, or metallic smell on the breath
• Increased energy
• Decreased sugar cravings
• Reduced bloating
• Weight loss
• Fatigue
• Decreased performance during exercise
• Appetite suppression
• Improved cognitive performance
• Digestive issues
• Insomnia
• Muscle cramping

Frequently asked questions