Carb Counting On Keto: What's Allowed And What's Not

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. The diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts the body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy. The keto diet is often used for weight loss and lowering the risk of certain diseases, such as diabetes, cancer, epilepsy, and Alzheimer's disease.

The keto diet is a low-carb, high-fat diet

The standard ketogenic diet (SKD) is a very low-carb, moderate-protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs. However, the exact ratio of macronutrients can vary depending on the specific type of keto diet being followed.

On a keto diet, you'll be eating a lot of meat, fish, eggs, nuts, healthy oils, and low-carb vegetables. It's important to base your diet mostly on whole, single-ingredient foods.

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Butter and cream: grass-fed butter and heavy cream
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: extra virgin olive oil and avocado oil
• Avocados: whole avocados or freshly made guacamole
• Low-carb veggies: green veggies, tomatoes, onions, peppers, etc.

While on a keto diet, you'll need to limit or avoid high-carb foods such as sugary foods, grains or starches, fruit, beans or legumes, root vegetables and tubers, low-fat or diet products, certain condiments or sauces, unhealthy fats, alcohol, and sugar-free diet foods.

It puts the body into a metabolic state called ketosis

The ketogenic diet is a low-carb, high-fat diet that puts the body into a metabolic state called ketosis. Ketosis is when the body starts burning fat for energy instead of carbohydrates. This metabolic state can be achieved by limiting your daily carbohydrate intake to between 20 and 50 grams.

When the body is in ketosis, it becomes very efficient at burning fat for energy. The liver also turns fat into ketones, which can be used by the brain for energy. Ketogenic diets can lead to significant reductions in blood sugar and insulin levels, which can have various health benefits.

To stay in ketosis, it is important to monitor your carbohydrate intake and choose your food sources carefully. While in ketosis, you should base your meals around meat, fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables.

In addition to weight loss, the ketogenic diet has been shown to have potential benefits for people with diabetes, cancer, epilepsy, and Alzheimer's disease. However, the diet is very restrictive and may cause side effects such as constipation and the "keto flu." It is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as the ketogenic diet.

Ketosis is when the body uses ketone bodies for energy

Ketosis is a metabolic state in which the body uses ketone bodies for energy instead of glucose (sugar). This happens when the body significantly reduces its consumption of carbohydrates, limiting the body's supply of glucose, which is the main source of energy for the cells.

When in ketosis, the body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can be used for energy by the brain and other organs. Ketogenic diets can cause significant reductions in blood sugar and insulin levels, which, along with the increased ketones, has some health benefits.

The ketogenic diet involves consuming a very low amount of carbohydrates and replacing them with fat to help the body burn fat for energy. The breakdown of a keto diet is usually 70% fat, 20% protein, and 10% carbohydrates. However, the exact breakdown can vary depending on the specific type of keto diet being followed.

There are several versions of the ketogenic diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high-protein ketogenic diet. The SKD and high-protein ketogenic diets have been the most extensively studied. The CKD and TKD are more advanced methods often used by bodybuilders or athletes.

To enter ketosis, it is generally recommended to limit carb consumption to around 20 to 50 grams per day and fill up on healthy fats, such as meat, fish, eggs, nuts, and oils. It is also important to moderate protein consumption, as excess protein can be converted into glucose and slow the transition into ketosis.

Ketosis can offer several health benefits. It can be an effective way to lose weight and lower the risk of certain diseases. It may also help improve risk factors for heart disease, slow tumour growth in cancer patients, reduce symptoms of Alzheimer's disease, and reduce seizures in epileptic children.

While the ketogenic diet has its benefits, there may be some negative effects of staying on it in the long term. These include risks of low protein in the blood, extra fat in the liver, and micronutrient deficiencies. Additionally, the keto diet can be challenging to follow due to its restrictive nature, and it may cause side effects such as bad breath, hair loss, and digestive issues.

The keto diet can help with weight loss

The keto diet is a low-carb, high-fat diet that can help with weight loss. It involves reducing your intake of carbohydrates and replacing them with healthy fats, which can lead to a metabolic state called ketosis. Ketosis is when your body starts burning fat for energy instead of carbohydrates, which can result in weight loss.

The keto diet typically limits carbs to 20-50 grams per day. This can be challenging as it means cutting out foods such as grains, sugars, legumes, rice, potatoes, and even most fruits. However, there are still plenty of nutritious and tasty foods you can eat on the keto diet.

What to eat on the keto diet

• Animal proteins such as fish, shellfish, meat, and poultry are very keto-friendly. They are low in carbs and rich in B vitamins, potassium, selenium, and high-quality protein.
• Dairy products like cheese, plain Greek yogurt, and cottage cheese are also suitable for the keto diet. They are high in fat and protein and can help you feel full.
• Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants, making them excellent for keto.
• Other non-starchy vegetables such as summer squashes, avocados, and olives are also low in carbs and full of nutrients.
• Nuts, seeds, and healthy oils are good sources of healthy fats and low in net carbs.
• Unsweetened coffee and tea are carb-free and can increase your metabolism and improve your physical performance and alertness.

Benefits of the keto diet

The keto diet has been shown to have several health benefits in addition to weight loss. These include:

• Lowering the risk of heart disease by improving risk factors such as body fat, HDL cholesterol levels, blood pressure, and blood sugar.
• Slowing tumor growth and potentially helping to treat certain cancers.
• Reducing symptoms of Alzheimer's disease and slowing its progression.
• Reducing seizures in epileptic children.
• Improving symptoms of Parkinson's disease.
• Helping to manage type 2 diabetes by improving insulin sensitivity and lowering blood sugar levels.

Potential risks and side effects

While the keto diet can be effective for weight loss and have additional health benefits, it also has some potential risks and side effects. These include:

• Constipation and the "keto flu," which may include symptoms such as diarrhea, vomiting, poor energy, and digestive discomfort.
• Increased cholesterol levels.
• Micronutrient deficiencies.
• Long-term health consequences are not well understood, and the diet may be difficult to maintain in the long term.

It may also have health benefits for people with diabetes

The ketogenic diet can be beneficial for people with diabetes or prediabetes. The diet can help with weight loss and lower the risk of certain diseases.

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. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes very efficient at burning fat for energy.

The keto diet can help people with diabetes or prediabetes lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome. One study found that the ketogenic diet improved insulin sensitivity by 75%. Another study found that following a ketogenic diet for 90 days significantly reduced levels of hemoglobin A1C, which is a measure of long-term blood sugar management.

Additionally, a study in 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 26.2 pounds over two years. This is an important benefit when considering the link between weight and type 2 diabetes. The participants in the study also experienced improved blood sugar management, and the use of certain blood sugar medications decreased.

The keto diet can also provide other health benefits, especially for those with metabolic, neurological, or insulin-related diseases. The diet has been shown to improve risk factors for heart disease, including body fat, HDL cholesterol levels, blood pressure, and blood sugar. It is also being explored as a potential additional treatment for cancer, as it may help slow tumor growth.

While the keto diet can provide health benefits for people with diabetes, it is important to note that it is a highly restrictive diet that may be challenging to follow long-term. It can also cause side effects, such as constipation, the "keto flu," and hair loss. It is crucial to work with a dietitian to ensure you are getting essential nutrients while maintaining ketosis.

Frequently asked questions