Keto Carb Limits: How Many Carbs Can You Eat?

The ketogenic or keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions and is now popular for weight loss. The keto diet involves drastically reducing carbohydrate intake and replacing carbs with fats, putting the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. To stay in ketosis, a person can consume up to 50 grams of carbs per day, though some sources suggest a limit of 35 grams of total carbs and 25 grams of net carbs. Net carbs are calculated by subtracting fibre and sugar alcohols from the total carb content. The keto diet typically restricts intake of grains, sugar, fruit, tubers, legumes, and some vegetables, while allowing meat, fish, cheese, eggs, nuts, seeds, avocado, berries, and high-fat dairy.

To enter ketosis, aim for under 50g of carbs per day

To enter ketosis, it is recommended to consume under 50g of carbohydrates per day. This is because ketosis is a metabolic state where the body burns fat for energy instead of carbohydrates, its preferred source of energy. By limiting the intake of carbs, the body is forced to burn fat, resulting in weight loss.

The keto diet is a popular weight-loss strategy that has gained attention due to its low-carb approach. It is a highly restrictive diet that requires careful planning and monitoring. The goal is to reach and maintain ketosis, which can be challenging and requires dedication.

To achieve ketosis, it is crucial to understand the concept of "net carbs." Net carbs refer to the amount of carbohydrates that are absorbed into the body. Not all carbohydrates are processed the same way; some sources, like fiber and sugar alcohols, are not fully absorbed and therefore do not count towards the daily allowance.

By focusing on net carbs, individuals can ensure they are getting essential fiber while staying within their carb limit. This is calculated by subtracting the amount of fiber and half the amount of sugar alcohols from the total carbohydrate content.

It is important to note that everyone's carb limit for ketosis may vary slightly. Factors such as activity levels, stress, protein intake, and keto adaptation can influence an individual's ability to reach and maintain ketosis. Additionally, the type of keto diet followed, such as the standard, cyclical, or targeted ketogenic diet, can also impact carb intake.

For those aiming to lose weight or manage health conditions like type 2 diabetes, it is crucial to consult a doctor or dietitian before starting the keto diet. While it can be effective, it is not suitable for everyone, and there are potential side effects and risks to consider.

Net carbs are absorbed into the body

Net carbs refer to the carbohydrates in food that are absorbed by the body and used for energy. Net carbs are calculated by subtracting the amount of fibre and sugar alcohols from the total amount of carbohydrates in a given food. Fibre is a type of carbohydrate that the body cannot digest and therefore cannot turn into glucose for energy. Sugar alcohols, such as xylitol and erythritol, are also not digestible and so do not impact blood sugar levels.

The body breaks down carbohydrates into individual sugar units, which can then be absorbed. However, some carbs cannot be broken down and are instead passed through the body unchanged. These include fibre and some sugar alcohols.

When calculating net carbs, it is important to consider the source of the fibre. Fibre that occurs naturally in whole foods can be subtracted from the total carb count. However, added fibre in processed foods may be digested differently, so it is recommended to test your blood glucose and ketone levels after consuming these products.

Sugar alcohols are partially digested and absorbed into the digestive tract, and so they may impact blood glucose and ketone levels. Erythritol, however, has a minimal impact as it passes into the urine without being metabolised.

By calculating net carbs, individuals can make more informed food choices, particularly when following a keto or low-carb diet. Net carbs are an important metric for managing blood sugar levels and achieving ketosis, where the body uses fat instead of carbs for energy.

Total carbs minus fibre and sugar alcohols give you net carbs

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. It has gained popularity as a potential weight-loss strategy. To get into ketosis, which is essential for the keto diet, one must limit their carb intake.

The total carbs minus fibre and sugar alcohols give you net carbs. Net carbs refer to the carbs that are absorbed by your body. The number of net carbs can be quite different from the amount of total carbs. This is because some sources of carbohydrates like fibre and sugar alcohols are not absorbed into your bloodstream and, therefore, are not part of your daily allowance of net carbs.

To calculate net carbs, first, determine the total carb content by looking at the number of total carbohydrates, the amount of fibre, and any sugar alcohols. Then, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount. The result is the number of net carbs in the food.

For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of fibre, and 3.6 grams of net carbs.

It is important to note that the FDA does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels. The concept of net carbs is controversial within the low-carb community, and nutrition experts say the science behind these claims is fuzzy.

High-intensity exercise can help you achieve ketosis

The ketogenic diet is a low-carbohydrate, fat-rich eating plan that has been used to treat specific medical conditions. It involves depriving the body of glucose, its main source of energy, so that it starts burning fat as its primary fuel. This state, known as ketosis, can also be achieved through fasting or strenuous exercise.

Once your body has adjusted to burning fat, high-intensity exercises can help you stay in ketosis. This is because high-intensity exercises deplete your body's carbohydrate stores, forcing it to rely more on fat for energy. Additionally, ketosis may enhance endurance performance by increasing the body's ability to burn fat during exercise, even at different intensity levels.

However, it's important to note that the ketogenic diet may not be well-suited for high-intensity exercises in the long term. This is because high-intensity exercises require a lot of energy, and carbohydrates are a more efficient source of energy compared to fats. The ketogenic diet may also impair muscle growth, as it often involves restricting protein intake, which is necessary for muscle synthesis and repair.

To maximize the benefits of the ketogenic diet, it is recommended to incorporate low-intensity, steady-state activities such as jogging, biking, rowing, or yoga into your workout routine. These types of exercises are better suited for sustaining ketosis and can help you take advantage of the potential benefits of the ketogenic diet, including improved blood sugar control and decreased hunger levels.

Stress can impair ketosis

Stress and keto are not a good combination. Stress not only affects your diet but also your overall health. If you are new to the low-carb, high-fat lifestyle, being stressed out can stall your attempts to get into ketosis. It is even more important to keep stress levels low during the adaptation phase to help your body better transition from eating a high-carb diet to a considerably lower-carb diet.

How Stress Affects Your Body

Stress increases the levels of stress hormones like cortisol in the blood. Cortisol increases the activity of gluconeogenesis to raise blood sugar levels while decreasing insulin sensitivity. This combination of actions causes more blood sugar to remain in the blood for longer, which shuts down the body's need to produce ketones.

Common Stressors

• Exercising too much
• Not eating enough
• Worrying about the future
• Beating yourself up for past mistakes
• Overwhelming yourself with work and never taking breaks

The Impact of Stress on Ketosis

As these and other stressors accumulate in your life, your stress hormones remain elevated throughout the day. This limits your ability to produce ketones, lose fat, and maintain muscle mass. No keto carb limit can save you from these adverse effects.

Research on Stress and Weight Loss

Research shows that stress, especially chronic stress, and lack of sleep can negatively impact weight loss. When your body is stressed, it produces excess amounts of cortisol, commonly known as the stress hormone. Elevated levels of cortisol can encourage your body to store fat, especially in the belly area. Additionally, those who are chronically stressed are often sleep-deprived, which has also been linked to weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, causing increased appetite.

Managing Stress

You can lower stress and improve sleep by trying techniques like meditation or yoga and spending less time on electronic devices. It is also important to pay attention to your workout routine during the first few weeks of keto. You don't want to put your body through glycolytic workouts without replenishing them with fast-absorbing glucose, as this will cause your body to take fuel from your valuable muscles and organs.

Keto and Stress Management

While it may be challenging to completely eliminate stress from your life, there are ways to manage it. Taking time out of your day to mindfully rid yourself of unnecessary stressors can help. Bad relationship? Cut them off. Work deadline stressing you out? Get it done and out of the way. By getting things done, you are automatically de-stressing your life.

Additionally, studies have shown that meditation can decrease stress and improve focus. There is also evidence that meditation can increase grey matter in the brain. You may be surprised to find that incorporating meditation into your daily routine can help you feel less stressed.

Keto as a Stress Reliever

Interestingly, once you are in ketosis and your body is adapted to burning ketones instead of glucose, you may find that the keto diet helps you feel less stressed. Some people have reported that the keto diet has helped improve their social anxiety and made them feel less stressed. So, if you work on managing your stress earlier on, you may find that keto can later help you better manage your cortisol levels.

Frequently asked questions