How Many Carbs Can You Eat And Stay In Ketosis?

The ketogenic (keto) diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To stay in ketosis, most keto guidelines recommend limiting daily carbohydrate intake to between 15 and 50 grams. However, the exact amount of carbs that can be consumed while still reaching ketosis varies from person to person, and can depend on factors such as physical activity levels, stress levels, and sleep. Some people may be able to consume up to 100 grams of carbs while still maintaining ketosis. It's important to note that the keto diet is restrictive and can cause side effects, so it's recommended to consult a doctor or dietitian before starting this or any other diet.

Net carbs vs total carbs

The keto diet is a low-carb, high-fat diet. It involves taking a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes.

Net Carbs

Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are determined by removing fibre and sugar alcohols from the total carbohydrates count. Net carbs are also known as digestible carbs.

Total Carbs

Total carbs include all types of carbohydrates, including fibre and sugar alcohols, which are not fully absorbed by the body. Total carbs are also known as indigestible carbs.

How to Calculate Net Carbs

To calculate net carbs, follow these steps:

• Determine the total amount of carbohydrates in a food or meal by checking the nutrition label or using a food tracking app.
• Determine the amount of fibre in the food or meal.
• Subtract the amount of fibre from the total amount of carbohydrates. The result is the net carb count.

For example, if a food has 20 grams of total carbohydrates and 8 grams of fibre, the net carb count would be 12 grams (20 grams of total carbs - 8 grams of fibre = 12 grams of net carbs).

Health Benefits of the Keto Net Carb Diet

The keto net carb diet has several potential health benefits, including:

• Improved blood sugar control
• Reduced inflammation
• Reduced risk of heart diseases

Health Benefits of the Total Carb Diet

Some benefits of following a total carb diet include:

• Eating a moderate amount of carbohydrates, along with balanced amounts of protein and fat, can assist in regulating blood sugar levels.
• Whole grains, fruits, and vegetables are key components of the total carb diet, which can increase fibre intake and promote digestive health.
• A balanced diet with complex carbs can give continuous energy throughout the day, increasing energy levels.

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement for weight loss. The best diet involves consuming low-carb whole meals such as non-starchy vegetables, fruits with high fibre content, leafy greens, healthy fats such as olive oil, and high-quality meats and fish.

The amount of net carbs you should have on a keto diet will depend on your age, weight, gender, and physical activity. However, a general guideline for most keto diets limits daily net carb intake to 20-50 grams.

High-intensity workouts

High-intensity exercises such as sprinting, swimming laps, and boxing are typically fuelled by carbohydrates, which provide a quick hit of energy. However, it is still possible to perform these exercises while adhering to a ketogenic diet, which may even improve your performance and recovery.

The Targeted Ketogenic Diet (TKD)

The TKD is a variation of the ketogenic diet that involves consuming 20-50 grams of net carbs 30 minutes before and after a workout. This provides your muscles with glycogen, which optimises performance and recovery. This approach may be particularly beneficial for those engaging in high-intensity workouts, allowing you to take advantage of the performance benefits of carbohydrates, while still reaping the benefits of ketosis.

The Cyclical Ketogenic Diet (CKD)

The CKD involves consuming a standard ketogenic diet (70% fat, 20% protein, and 10% carbs) for 5-6 days, followed by a low-fat, high-carb diet for 1-2 days. This approach may be beneficial for those engaging in regular high-intensity workouts, as it provides a more consistent source of carbohydrates to fuel these workouts, while still allowing for ketosis to be achieved during the low-carb days.

Performance and Recovery

The ketogenic diet has been shown to accelerate muscle recovery and reduce inflammation, which may be particularly beneficial for those engaging in high-intensity workouts. Additionally, studies have shown that ultra-athletes following a ketogenic diet exhibited better endurance and performance than those who did not restrict carbohydrates.

Considerations

It is important to note that the ketogenic diet may impair energy levels, particularly when your body is first adapting to using fat as its primary fuel source. Therefore, it may be beneficial to start with lower-intensity exercises until your body adjusts, and gradually incorporate more high-intensity exercises. Additionally, the ketogenic diet may impair muscle growth, as it often involves restricting protein intake, which is necessary for muscle synthesis and repair. Therefore, it is important to ensure adequate protein intake, especially if muscle growth is a goal.

While the ketogenic diet may not be traditionally associated with high-intensity workouts, it is possible to engage in these activities while adhering to the diet. The TKD and CKD variations of the ketogenic diet may be particularly beneficial for those engaging in high-intensity exercises, as they provide a source of carbohydrates to fuel these workouts. Additionally, the ketogenic diet may improve performance and recovery, though it may impair muscle growth and initially decrease energy levels.

Stress levels and sleep

Stress and sleep are important factors to consider when starting a keto diet. Cortisol, a hormone released by the adrenal glands, plays a crucial role in our bodies. It boosts energy in stressful situations, keeping us alert. However, prolonged exposure to high cortisol levels due to constant stress can have negative consequences. Chronic stress disrupts the HPA (hypothalamic pituitary adrenal) axis, which is often the reason for difficulty sleeping.

When following a keto diet, elevated cortisol levels can lead to increased blood sugar and may contribute to insulin resistance, stress eating, and weight gain. It could also be a reason for getting kicked out of ketosis. Therefore, it is crucial for individuals with stressful lives to avoid added sugars and monitor their blood sugar to understand how stress affects them. Implementing stress reduction strategies, such as regular exercise and meditation, can complement the keto diet and help manage stress levels.

The keto diet itself can cause stress, especially during the initial transition phase. This period is often associated with "keto flu," which includes symptoms like brain fog, headaches, fatigue, and decreased energy. Additionally, the lack of carbohydrates in the keto diet can impact sleep. Carbohydrates are responsible for improving the production of serotonin and melatonin, hormones that regulate sleep. As a result, a sudden switch to a keto diet can lead to insomnia as these sleep-inducing chemicals are disrupted.

However, it is important to note that once the body adjusts to the keto diet, sleep quality tends to improve. Research suggests that a keto diet can lead to deeper sleep and may even reduce the amount of sleep needed compared to when the body uses carbohydrates for energy. Nevertheless, it is advisable to help the body adapt quicker to the keto diet to prevent insomnia and its associated negative consequences, such as obesity, type 2 diabetes, high blood pressure, and heart disease.

To alleviate keto insomnia, it is recommended to focus on maintaining adequate electrolyte levels, especially magnesium, which helps the body relax, reduces stress, and promotes longer sleep. Including sleep-inducing foods in your diet, such as tart cherries, bananas, and oats, can also help improve sleep quality. Additionally, physical activity can improve sleep quality and reduce stress and anxiety. Proper sleep hygiene practices, such as maintaining a consistent sleep routine and avoiding electronic devices before bed, are also crucial for improving sleep.

Ketogenic diet guidelines

The ketogenic diet is a high-fat, low-carbohydrate diet that aims to induce a metabolic state called ketosis, where the body uses fat as its primary fuel source instead of carbohydrates. To achieve ketosis, individuals typically consume between 20 to 50 grams of carbohydrates per day, with fat comprising 70% to 80% of their daily calorie intake. This diet has been associated with weight loss and improved health markers, but it is restrictive and may have some potential downsides. Here are some guidelines to help you understand and navigate the ketogenic diet:

• Macronutrient Distribution: The standard ketogenic diet (SKD) consists of approximately 70% fat, 20% protein, and 10% carbohydrates. However, some variations include the cyclical ketogenic diet (CKD), which involves periods of higher-carb refeeds, and the targeted ketogenic diet (TKD), which allows for more carbohydrates around workouts.
• Food Choices: On the keto diet, you'll be eating mostly low-carb green vegetables, meat, fatty fish, eggs, nuts, healthy oils, avocados, and some low-carb fruits like berries. Avoid sugary foods, grains, starches, most fruits, beans, legumes, root vegetables, alcohol, and unhealthy fats.
• Weight Loss: The keto diet is often promoted for weight loss, and research suggests it can be effective. However, this may be due to calorie restriction and water loss, and long-term weight loss is not guaranteed.
• Health Benefits: Beyond weight loss, the keto diet has been linked to improved insulin sensitivity, reduced risk of heart disease, and potential benefits for neurological disorders and certain cancers.
• Side Effects: In the short term, the keto diet may cause "keto flu," with symptoms like nausea, fatigue, and constipation. Long-term adherence may lead to nutrient deficiencies, digestive issues, kidney stones, and increased risk of heart disease.
• Considerations: The keto diet is not suitable for everyone. It may be unsafe for those with gallbladder or pancreatic issues, pregnant or breastfeeding women, children, individuals with kidney problems, or those with a history of disordered eating. Always consult a healthcare professional before starting any restrictive diet.
• Monitoring and Adjustments: When starting the keto diet, it's important to monitor your progress and make adjustments as needed. Track your weight, metabolic markers, and symptoms. Gradually reduce carbohydrates and increase healthy fats to ease into ketosis and minimise side effects.
• Supplements: While not required, certain supplements can be beneficial on the keto diet, including MCT oil, minerals, caffeine, exogenous ketones, and creatine.
• Long-term Sustainability: The keto diet can be challenging to maintain long-term due to its restrictiveness. Consider working with a registered dietitian to ensure you're meeting your nutritional needs and making sustainable food choices.
• Individual Variability: Everyone's experience with the keto diet may vary. Factors like physical activity, stress levels, and sleep can influence your carb limit and how quickly you enter ketosis. Experiment with different amounts of carbohydrates and test your ketone levels to find your sweet spot.

Ketosis

How to Achieve Ketosis

To reach and maintain ketosis, it is recommended to limit total carbohydrate intake to 15-30 grams or 5%-10% of your total calorie intake per day. However, some people may need to stay under 50 grams of carbs per day, and others may be able to consume up to 100 grams without disrupting ketosis. The recommended carb intake varies depending on individual factors such as physical activity levels, stress levels, and sleep quality.

Foods to Eat and Avoid on Keto

When following a keto diet, it is essential to choose foods with low carb counts. Meat, poultry, fish, eggs, and other protein-rich foods are excellent choices. Leafy greens and non-starchy vegetables are also recommended. Healthy fats, such as olive oil and butter, can be added for flavor and fullness.

On the other hand, sugary and starchy foods should be avoided. This includes bread, cakes, cookies, sugar, most fruits, starchy vegetables like potatoes, and highly processed foods.

Benefits of Ketosis

Potential Risks and Side Effects

While ketosis is generally safe, there are some potential risks and side effects to consider. One concern is nutrient deficiency, as the keto diet restricts many nutrient-rich foods such as whole grains, beans, fruits, and certain vegetables. Constipation may also occur due to reduced fiber intake. Other possible side effects include low energy, "keto flu," and long-term health risks such as kidney stones, osteoporosis, and liver disease.

Frequently asked questions