Keto Diet: How Much Is Too Much?

The ketogenic diet, or keto diet, is a low-carb, high-fat diet. It is advertised as a weight-loss solution, but it is actually a medical diet that comes with serious risks. The keto diet is used to help reduce the frequency of epileptic seizures in children, and it can also be used to lose weight. However, it is best to make this only a short-term dietary change to jump-start weight reduction.

The keto diet involves limiting your carb intake to up to 50 grams per day, which puts your body into a state of ketosis. This means your body will burn fat instead of carbs for energy, causing glucose levels to drop. This forces the body to produce ketones, acids that appear in the blood and urine when the body burns fat.

To get into ketosis, most people will need to go under 50 grams of net carbs per day. Net carbs are calculated by subtracting the grams of fibre from the total grams of carbs.

The keto diet is generally safe, but there are potential side effects, and some people should take precautions. It is also very restrictive, which can make it challenging to stick to.

How many carbs can you eat and stay in ketosis?

The ketogenic (keto) diet is a low-carb, high-fat diet that limits carbohydrates and replaces them with fats, putting the body into a state of ketosis. Ketosis is a metabolic state in which the body uses fat and ketones instead of glucose as its main fuel source. To stay in ketosis, a person needs to consume up to 50 grams of carbohydrates per day, although some sources suggest that limiting carbs to below 35 grams per day is ideal for almost everyone on the ketogenic diet.

Carb Targets to Stay in Ketosis

According to a 2018 review, a person should consume up to 50 grams of carbohydrates per day to stay in ketosis. The keto diet also involves moderate amounts of protein, as excess protein can prevent ketosis. The standard ketogenic diet consists of 70% fat, 20% protein, and 10% carbs.

How to Calculate Carbs

When following the keto diet, it is important to consider the number of "net carbs" in foods. Net carbs are calculated by subtracting the amount of fibre and half the sugar alcohol content from the total number of carbs. These quantities are available on food labels.

Examples of Low-Carb Foods

Some examples of low-carb foods include fresh meat and fish, cheese, dark green vegetables, nuts, beans, and legumes. Fruits are also an important part of a healthy diet, but some fruits are high in carbs, so it is important to research and check labels. Wheat-based products such as rice, pasta, and cereals are high in carbs and should be limited.

Tips for the Keto Diet

The keto diet can be challenging to sustain due to its restrictive nature, and it may cause side effects. It is recommended to ease into the diet gradually, such as by stopping one type of food at a time. Aim to consume carbs from whole, unprocessed foods to benefit from their vitamins and minerals. Regular health monitoring is important, especially for those with diabetes, as the keto diet can affect blood sugar levels.

Finding Your Personal Keto Carb Limit

It is important to note that everyone has a unique carb limit that depends on various factors, including keto adaptation, exercise levels and types, protein intake, and stress levels. To find your personal keto carb limit, you can experiment with eating extra carbs and checking your ketone levels using a blood ketone meter.

The Keto Carb Limit for Athletes and High-Intensity Exercisers

For keto athletes or those who engage in high-intensity exercise, a different type of carb limit may be necessary. The targeted ketogenic diet involves taking easily digestible carbohydrates before exercise, while the cyclical ketogenic diet combines carbohydrate refeeding days with strict ketogenic diet days. Additionally, ketone-boosting supplements like ketone salts and MCT oil can enhance the benefits of the ketogenic diet.

While there is no universal carb limit for the ketogenic diet, staying below 35 grams of total carbs per day is generally recommended for optimal results. However, this limit may vary depending on individual factors, and finding your personal keto carb limit may require experimentation and patience.

What foods can you eat on a keto diet?

The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is important to make sure you get enough fibre on the keto diet.

Fish and Seafood

Salmon, snapper, tuna, halibut, cod, trout, catfish, scallops, crab, clams, oysters, lobster, mussels, and shrimp.

Meat and Poultry

Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage.

Non-starchy Vegetables

Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives.

High-fat Dairy

Heavy cream, soft and hard cheeses, cream cheese, and sour cream.

Nuts

Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, and their respective butters.

Berries

Blueberries, blackberries, raspberries, and strawberries, in moderation.

Fats and Oils

Eggs, butter, coconut oil, olive oil, ghee, lard, avocado oil, and mayonnaise.

Beverages

Unsweetened coffee and black tea, dry wine, champagne, and hard liquor.

What are the risks of a keto diet?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. However, there are some risks associated with the keto diet that should be considered before starting this dietary plan.

One of the main risks of the keto diet is its high saturated fat content. The diet encourages the consumption of saturated fats from oils, lard, butter, and cocoa butter, which can increase the risk of heart disease. It is also associated with an increase in "bad" LDL cholesterol, which is linked to heart disease.

Another risk of the keto diet is nutrient deficiency. The diet restricts fruits, vegetables, and grains, which can lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.

The keto diet could also cause liver problems, especially if there is an existing liver condition. With so much fat to metabolize, the liver may be overworked, leading to potential liver damage.

Additionally, the keto diet may overload the kidneys, as they help metabolize protein. This is especially important for individuals with chronic kidney disease (CKD), as the high intake of animal foods and protein can lead to increased acid levels in the blood and urine, which can worsen CKD.

The keto diet can also cause digestive issues, including constipation, due to the restriction of fibrous foods like grains and legumes. It may also lead to negative changes in gut bacteria, as fiber feeds the beneficial bacteria in the gut.

Furthermore, the keto diet may cause low blood sugar, especially in individuals with type 1 diabetes. This can lead to hypoglycemia, which is marked by confusion, shakiness, fatigue, and sweating, and can be life-threatening if not treated promptly.

The keto diet has also been associated with impaired bone health. Some studies in animals have linked the keto diet to decreased bone strength and bone mineral density.

Lastly, the keto diet may increase the risk of chronic diseases and early death. Some evidence suggests that high-fat, low-carb diets that focus on animal foods may lead to poor health outcomes, while diets emphasizing vegetable sources of fats and proteins provide benefits.

It is important to consult a healthcare professional before starting any new diet, especially one as restrictive as the keto diet. While it may offer some health benefits, it also carries several risks that should be carefully considered.

How long should you stay on a keto diet?

The ketogenic diet is a popular weight-loss diet that involves a person entering a state of ketosis, where their body burns fat for energy instead of carbohydrates. While the keto diet can lead to quick weight loss, health experts advise against staying on it permanently due to potential health risks and the difficulty of maintaining such a restrictive diet.

So how long should you stay on the keto diet? Health professionals generally recommend following the keto diet for six months and then taking a break. This approach, called the cyclical keto diet, involves transitioning to a more balanced diet with more carbohydrates for a temporary period before returning to keto. This not only gives you a mental break from the strict diet but also helps prevent your body from becoming too efficient at using fat and ketones for energy, which can lead to a weight loss plateau.

Taking breaks from keto can also help you avoid the potential risks associated with long-term ketosis. These risks include vitamin and mineral deficiencies, decreased athletic performance, slowed weight loss, elevated risk of heart disease, poor digestion, and lower antioxidant levels.

It's important to note that the keto diet is not suitable for everyone, and some people may not be able to stay on it for long due to its restrictive nature. It is always advisable to consult with a doctor or registered dietitian before starting any new diet, especially one as restrictive as keto.

How do you calculate net carbs?

To calculate net carbs, you need to subtract the amount of fibre from the total number of carbs. If the food is processed, you also need to subtract half of the sugar alcohol content.

Total carbs (in grams) - Fibre (in grams) = Net carbs (in grams)

For example, if a food contains 20 grams of total carbs and 10 grams of fibre, it has 10 grams of net carbs.

However, the term "net carbs" is not officially recognised or agreed upon by nutrition experts. The calculations on packaged foods may not reflect the number of carbs your body absorbs.

It is also important to note that the recommended daily intake of net carbs varies depending on the type of keto diet followed and individual factors such as sex, weight, and health goals. For example, the standard ketogenic diet recommends that 70% of a person's intake be fat, 20% protein, and 10% carbs.

Before starting a keto diet, it is important to consult a doctor to ensure it is safe for you.

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