Carb Intake On Keto: How Much And Why?

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat, putting the body into a metabolic state called ketosis. To stay in ketosis, a person can consume up to 50 grams of carbs per day, though some sources suggest less than 50 grams is needed to reach ketosis. The keto diet has been associated with weight loss and improved health, including reduced risk of type 2 diabetes, heart disease, cancer, and Alzheimer's disease.

Ketosis and how to get there

The ketogenic diet is a low-carb, high-fat diet that can lead to a metabolic state called ketosis. Ketosis is when the body uses fat for fuel instead of carbohydrates, which are its main source of energy. Typically, the body breaks down carbohydrates into glucose, which is then used for energy. However, when there is a significant reduction in carbohydrate intake, the body turns to fat as its primary energy source, resulting in weight loss.

To reach ketosis, the body needs to produce ketones, which are acids that appear in the blood and urine when the body burns fat. The production of ketones is triggered when insulin levels decrease due to low carbohydrate consumption. This decrease in insulin leads to a catabolic state, causing a series of metabolic changes, including gluconeogenesis and ketogenesis.

The ketogenic diet recommends consuming 70-80% fat, 5-10% carbohydrates, and 10-20% protein. This typically translates to around 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein for a 2000-calorie diet. However, some sources suggest a more moderate approach, with 60% fat, 35% protein, and 5% carbohydrates.

To achieve ketosis, it is recommended to limit carbohydrate consumption to 20-50 grams per day. Net carbs, which are absorbed into the body, are particularly important to track. Fiber and sugar alcohols are not absorbed and are, therefore, not included in the daily net carb allowance.

There are several variations of the ketogenic diet, including:

• Standard Ketogenic Diet (SKD): This is the most common and well-researched form, with 70% fat, 20% protein, and 10% carbs.
• Cyclical Ketogenic Diet (CKD): This involves periods of higher carb intake, such as 5 ketogenic days followed by 2 high-carb days.
• Targeted Ketogenic Diet (TKD): This allows for more carbs around workouts.
• High Protein Ketogenic Diet: Similar to SKD but with more protein, typically 60% fat, 35% protein, and 5% carbohydrates.

The ketogenic diet has been associated with various health benefits, including weight loss, improved metabolic health, reduced risk of heart disease, and potential benefits for neurological disorders. However, there may be some initial side effects, such as the "keto flu," which can include symptoms like nausea, vomiting, headache, and fatigue.

To summarize, achieving ketosis through the ketogenic diet requires a significant reduction in carbohydrate intake, increased fat consumption, and moderate protein intake. This dietary approach can lead to weight loss and improved metabolic health, but it is important to closely monitor any biochemical changes and ensure adequate nutrient intake to prevent potential deficiencies.

What foods to eat on keto

The keto diet is a high-fat, moderate-protein, low-carb plan that's designed to send your body into ketosis, which is when your body turns fat into fuel rather than relying on carbs for energy. The most important thing to consider is the amount of "net carbs" in your food. Net carbs are absorbed into your body, while some sources of carbohydrates like fibre and sugar alcohols are not.

• Fish and seafood, such as salmon, shrimp, lobster, and sardines.
• Meat and poultry, such as turkey, beef, chicken, and sausages.
• Non-starchy vegetables like bell peppers, broccoli, zucchini, cauliflower, and avocados.
• Berries, such as strawberries, blackberries, raspberries, and blueberries.
• Nuts and seeds, such as pumpkin seeds, almonds, cashews, chia seeds, pecans, and hemp seeds.
• Eggs.
• High-fat dairy products, such as whole milk yogurt, whole milk ricotta cheese, blue cheese, and cheddar cheese.
• Oils, such as olive oil, avocado oil, and nut and seed oils like flax and hemp oil.
• High-cocoa chocolate (70% cocoa or more).
• Coffee and tea without sugar.

It's important to note that the keto diet can be restrictive, and it's always a good idea to consult a healthcare professional before making any significant changes to your diet.

What foods to avoid on keto

The keto diet is a very low-carb, high-fat diet that puts the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day.

Grains

Grains are filled with carbohydrates, which can hinder ketosis progress. It is best to avoid grains altogether, especially flour and corn tortillas, bread, pasta, cookies, crackers, and pizza crusts made from wheat, oats, rice, quinoa, millet, rye, corn, buckwheat, or barley.

Beans and Legumes

Beans and legumes are typically high in protein and nutrients, but they are also high in carbs. It is recommended to avoid beans and legumes such as black beans, pinto beans, garbanzo beans (chickpeas), kidney beans, red beans, and Great Northern beans.

Dairy Products

While dairy is generally a low-carb food group, it still contains carbs. It is important to limit dairy intake to no more than 3-4 ounces per day and avoid creamed cottage cheese and fat-free or low-fat yogurt, milk, whipped cream, and cream cheese.

Fruits

Fruits are often high in sugar and carbs, which can slow down or prevent ketosis. Avoid dried fruits like raisins, dates, and dried mango, fruit smoothies, all fruit juices (except lemon and lime juice), and high-carb fruits like bananas, mangoes, grapes, watermelon, apples, grapefruit, honeydew melon, oranges, pineapple, and papaya.

Starchy Vegetables

Starchy, carbohydrate-rich vegetables that grow underground, such as potatoes, sweet potatoes, corn, cherry tomatoes, parsnips, yucca, and carrots, should be avoided. Focus on green, leafy, low-carb vegetables like spinach, cauliflower, zucchini, and broccoli.

Sugars and Sweeteners

Sugars and sweeteners are a no-go on a ketogenic diet. Avoid cane sugar, honey, high-fructose corn syrup, agave nectar, turbinado sugar, maple syrup, raw sugar, sucralose, palm sugar, coconut sugar, aspartame, and saccharine. Instead, opt for low-carb, healthy sweeteners like stevia and monk fruit.

Nuts

While most nuts are acceptable on a keto diet, some types have a higher carb content. Avoid cashews, peanuts, pistachios, and chestnuts. The lowest carb nuts include pecans, Brazil nuts, macadamia nuts, and walnuts.

Meat and Fish

Choose organic, grass-fed animal meats and seafood whenever possible, and avoid processed meats with added nitrates and additives. Stay away from hot dogs, packaged sausages, canned meat, beef jerky, bacon, salami, and chicken nuggets or fish sticks unless they are homemade with a keto-friendly flour alternative.

Oils

Not all oils are created equal. Avoid processed or inflammatory oils like sunflower oil, safflower oil, soybean oil, peanut oil, corn oil, grapeseed oil, and sesame oil. Instead, opt for virgin olive oil, coconut oil, avocado oil, or macadamia oil.

Drinks

Drink plenty of water and avoid high-carb beverages like beer, wine, cocktails, fruit and vegetable juices, soda, diet soda, and sweetened milk-based drinks. Alcohol can slow down weight loss, even if you are following a strict keto diet.

The health benefits of keto

The ketogenic diet is a high-fat, moderate-protein, and very low-carb diet. It has gained popularity for its health benefits and effectiveness in weight loss. Here are some of the key health benefits of the keto diet:

Weight Loss

The keto diet is well-known for its ability to promote weight loss. By reducing carbohydrate intake, the body shifts from burning carbs to burning fat for energy. This leads to a metabolic state called ketosis, where the body breaks down fat and produces ketones for fuel. The high-fat content of the keto diet also helps curb appetite and allows individuals to feel satiated for longer periods.

Reduced Risk of Certain Cancers

The keto diet may play a role in cancer treatment and prevention. By significantly reducing carbohydrate and sugar intake, the keto diet lowers blood sugar levels. This creates a more oxidative environment in cancer cells than in normal cells, causing cancer cells to die. Additionally, the reduced insulin complications associated with the keto diet may also lower the risk of certain cancers linked to insulin.

Improved Heart Health

The keto diet has been shown to improve heart health by reducing total cholesterol, lowering triglycerides, and increasing "good" HDL cholesterol levels. The positive effects on heart health are dependent on diet quality, emphasizing the importance of choosing healthy, nutritionally balanced foods while on the keto diet.

Improved Brain Function

The ketones produced during the keto diet have been found to provide neuroprotective benefits, strengthening and protecting brain and nerve cells. The keto diet has been studied as a potential intervention for various neurological disorders, including Alzheimer's disease and Parkinson's disease.

Reduced Seizures

The keto diet has been used as a therapeutic treatment for epilepsy, especially in individuals who have not responded well to other treatment methods. By altering the way the body uses energy, the keto diet may help reduce seizures in people with epilepsy, particularly in children with focal seizures.

Improved PCOS Symptoms

The keto diet has been found to improve symptoms of polycystic ovary syndrome (PCOS). A high-carbohydrate diet can exacerbate skin problems and weight gain in individuals with PCOS. The keto diet, by reducing carbohydrate intake, can help improve hormone imbalances and insulin levels associated with PCOS.

The risks and side effects of keto

The keto diet is a popular, low-carb, high-fat diet that has been praised for its short-term health benefits, including weight loss, increased energy, and the treatment of chronic illnesses. However, it is important to be aware of the potential risks and side effects that may come with this restrictive diet.

Keto Flu

The keto diet can be a shock to the body, and as it adjusts to using ketones and fat for fuel, it is common to experience flu-like symptoms, including headaches, dizziness, fatigue, nausea, and constipation. These symptoms are often referred to as "keto flu" and usually improve within a few weeks. However, it is important to monitor these symptoms, stay hydrated, and eat foods rich in electrolytes.

Kidney Stress

The keto diet's emphasis on high-fat animal foods like eggs, meat, and cheese can increase the risk of kidney stones. This is because a high intake of animal products can make your blood and urine more acidic, leading to increased calcium excretion in urine. Additionally, the keto diet may reduce the release of citrate, which helps prevent kidney stone formation. People with chronic kidney disease should avoid keto as it can worsen their condition.

Digestive Issues and Gut Bacteria Changes

The keto diet restricts carbs, making it challenging to meet daily fiber needs. Fiber-rich foods like high-carb fruits, starchy vegetables, whole grains, and beans are limited on the keto diet, which can lead to digestive discomfort and constipation. In addition, a lack of fiber may negatively impact gut health by affecting the beneficial bacteria that rely on it.

Nutrient Deficiencies

The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes, and may not provide adequate amounts of certain vitamins and minerals. Some studies suggest that the keto diet may not provide enough calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies, so supplementation may be necessary.

Low Blood Sugar

While the keto diet has been shown to help manage blood sugar levels in people with diabetes, it can also increase the risk of dangerously low blood sugar (hypoglycemia) in individuals with type 1 diabetes. This is a serious condition that can lead to confusion, shakiness, fatigue, sweating, coma, and even death if not treated promptly.

Poor Bone Health

The keto diet has been linked to impaired bone health, with studies showing decreased bone strength and bone mineral density. This may be due to losses in bone mineral density as the body adapts to ketosis.

Increased Risk of Chronic Diseases and Early Death

The long-term effects of the keto diet on chronic illness risk are not yet fully understood. However, some evidence suggests that high-fat, low-carb diets focusing on animal foods may lead to poor health outcomes, while those emphasizing vegetable sources of fats and proteins offer benefits. A long-term study linked animal-based low-carb diets to higher death rates from heart disease, cancer, and all causes.

Other Considerations

The keto diet can be challenging to maintain due to its restrictive nature, and there may be concerns about the long-term sustainability of this diet. Additionally, it is always recommended to consult a healthcare professional before starting any new diet, especially if you have a medical condition or take medications.

Frequently asked questions