Keto Dieting: Counting Carbs And Calories

The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that can provide several health benefits, including weight loss, improved blood sugar control, and reduced insulin levels. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day, with the standard keto diet recommending 70% fat, 20% protein, and 10% carbs. Net carbs, which are calculated by subtracting fibre and sugar alcohols from total carbohydrates, are particularly important for keto dieters to track. While the keto diet has gained popularity, it is restrictive and can be challenging to maintain. It is always recommended to consult a doctor or dietitian before starting any new diet.

Net carbs vs total carbs

Net Carbs vs. Total Carbs

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

Total Carbs

Total carbs include all types of carbohydrates present in food, including fiber and sugar alcohols, which are not fully absorbed by the body.

Net Carbs

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. Net carbs are determined by removing fiber and sugar alcohols from the total carbohydrates count. The body can fully digest net carbs into glucose.

Calculating Net Carbs

To calculate net carbs, subtract the amount of fiber from the total amount of carbohydrates. If the food is processed, also subtract half the sugar alcohol content. For example, if a food contains 20 grams of total carbohydrates and 10 grams of dietary fiber, it has 10 grams of net carbs.

Benefits of Net Carbs

Calculating net carbs can be beneficial for people with diabetes, as it helps them track their intake of dietary fiber and balance their medications with carb intake. It can also increase the number of food choices available, as many fruits and vegetables are rich in fiber and contribute fewer carbs.

Drawbacks of Net Carbs

One drawback of counting net carbs is that it may increase the amount of sugar-free treats in the diet, which may not be carb-free. Additionally, food nutritional labels can vary and cause confusion among consumers. It's important to note that the methods for calculating net carbs are only estimations, as everyone's digestive system is different.

Expert Recommendations

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

Bottom Line

Understanding the distinction between net carbs and total carbs is crucial for achieving your keto diet goals. Managing carb intake can significantly impact your overall health, from weight loss to blood sugar regulation.

How to calculate net carbs

Net carbs are the amount of carbohydrates that are absorbed into your body. 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, you must first determine the total carb content of your food. This can be done by looking at the nutritional information on the packaging. Once you have the total carb content, you must then subtract the amount of dietary fibre and half the amount of sugar alcohols. The result is the amount of net carbs in the food.

For example, if a food has a total carb content of 20g, of which 8g are fibre and 5g are sugar alcohols, then the net carb content is 7g. This is calculated as follows: 20g (total carbs) - 8g (fibre) - 2.5g (half the sugar alcohols) = 7g (net carbs).

It is important to note that net carbs will always be less than or equal to the total carb count.

On the keto diet, it is recommended that you consume no more than 50g of net carbs per day. The closer you are to 0g, the better.

Foods with Low Net Carbs

Meats such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon have very low net carbs. Most green and leafy vegetables also have extremely low net carb counts and can be enjoyed freely. Additionally, high-fibre, low-fructose fruits can be included in a keto diet.

What foods are low in net carbs?

When it comes to the keto diet, it's important to understand the difference between total carbs and net carbs. Total carbs refer to all the carbohydrates in a food item, while net carbs are calculated by subtracting the amount of fibre and, in the case of processed foods, half of the sugar alcohol content from the total carbs. Net carbs are considered the carbs that your body actually absorbs and digests.

Animal Proteins

Animal proteins such as meat, fish, and seafood are low in carbs. This includes fresh meat and poultry, such as chicken, beef, and pork, as well as fatty fish like salmon, sardines, and mackerel. Shellfish like oysters, mussels, shrimp, and crab are also good options as they contain no carbs.

Dairy

Dairy products such as cheese, plain Greek yoghurt, and cottage cheese are low in carbs and high in fat, making them suitable for the keto diet. For example, an ounce of cheddar cheese has only 1 gram of carbs. Full-fat dairy products like cream and half-and-half are also good choices.

Eggs

Eggs are a great source of protein and are very low in carbs, with less than 1 gram of carbs per large egg. They are also rich in antioxidants and promote feelings of fullness.

Nuts and Seeds

Nuts and seeds are popular on low-carb diets as they are high in fat, fibre, protein, and various micronutrients. Examples include almonds, Brazil nuts, macadamia nuts, pecans, walnuts, chia seeds, flaxseeds, pumpkin seeds, and sesame seeds.

Vegetables

Non-starchy vegetables like broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, and leafy greens are low in net carbs. They are also rich in vitamins, minerals, and antioxidants. Avocados and olives are also good choices as they are high in healthy fats.

Fruits

Although most fruits are high in carbs, some are suitable for a low-carb diet. These include avocados, olives, and low-sugar berries like strawberries, raspberries, blackberries, and blueberries.

Oils and Fats

Oils and fats such as olive oil, coconut oil, butter, and ghee contain no carbs and are suitable for cooking and baking on a keto diet.

Beverages

Unsweetened coffee, tea, and sparkling water are good beverage options on a keto diet as they contain no carbs.

Dark Chocolate and Cocoa Powder

Dark chocolate with a high percentage of cocoa solids (70% or more) is a good treat option on a keto diet, as it is low in net carbs and has potential health benefits.

How to stay in ketosis

The ketogenic (keto) diet is a high-fat, low-carb, and moderate-protein diet. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where it starts burning fat instead of carbs for energy. To stay in ketosis, a person can consume up to 50 grams of carbs per day. However, different keto diets allow for different amounts of carbs, protein, and fat. Here are some tips to help you stay in ketosis:

Calculate Your Carb Intake

Determine your daily carb allowance, which is typically between 20 to 50 grams of net carbs for the keto diet. Net carbs refer to the amount of carbs absorbed into your body, excluding fiber and sugar alcohols. Use food labels or online databases to calculate the net carbs in your food.

Choose the Right Carb Sources

Select carb sources wisely, focusing on whole, unprocessed foods that provide essential vitamins and minerals. Green leafy vegetables, nuts, seeds, and low-fructose fruits are excellent choices. Wheat-based products, starchy vegetables, and high-sugar fruits are high in carbs and should be limited.

Include Healthy Fats

Don't shy away from healthy fats, as they are crucial on a keto diet. Aim for fatty cuts of meat, and add healthy fats like olive oil, butter, ghee, coconut oil, and avocado oil to your meals. These fats will help you stay full and satisfied while providing essential nutrients.

Be Mindful of Protein Intake

While protein is important, excessive consumption can interfere with ketosis. Aim for moderate protein intake, with a good range being 0.7-0.9 grams of protein per pound of body weight. Choose high-quality protein sources like meat, poultry, fish, and eggs.

Manage Sodium Levels

Low-carb diets can lead to lower insulin levels, causing your body to excrete excess sodium. This can result in mild sodium deficiency, leading to side effects like lightheadedness and fatigue. To counteract this, add more sodium to your diet by salting your foods or drinking a cup of broth daily.

Ease into the Diet

Transitioning to a keto diet can be challenging, so take it slow. Gradually reduce your carb intake by eliminating one type of high-carb food at a time. This will help you stick to the diet and avoid feeling overwhelmed.

The benefits of a low-carb diet

A low-carb diet can have several benefits for people who want to get their blood sugar under control or lose weight. Here are some of the key advantages:

Weight Loss

Low-carb diets can be effective for weight loss. Studies have shown that reducing carb intake can decrease appetite, leading to lower calorie consumption and subsequent weight loss. This effect may be more pronounced in the short term, and long-term results may vary between individuals.

Blood Sugar Control

Low-carb diets can help lower blood sugar levels, which is especially beneficial for people with diabetes or prediabetes. By reducing carb intake, the body produces less insulin, a hormone that signals the storage of fat. Additionally, low-carb diets can improve insulin sensitivity.

Appetite Control

One of the significant benefits of a low-carb diet is its ability to control appetite. The reduction in carb intake and increased consumption of protein and healthy fats promote feelings of fullness and satisfaction, making it easier to stick to the diet and avoid overeating.

Improved Health Markers

Low-carb diets have been associated with improvements in various health markers. They can help lower blood pressure and reduce excess water retention, which is often caused by high-carb diets. Additionally, low-carb diets may lead to a reduction in cholesterol levels and other metabolic health improvements.

Nutritional Benefits

While a low-carb diet restricts certain food groups, it still allows for the consumption of nutrient-dense foods. By focusing on whole, unprocessed foods, lean proteins, healthy fats, and low-carb vegetables, individuals can improve their overall nutritional intake.

Flexibility

Low-carb diets offer flexibility in terms of food choices and can be adapted to individual needs and preferences. For example, the ketogenic diet has several variations, including the standard ketogenic diet, cyclical ketogenic diet, targeted ketogenic diet, and high-protein ketogenic diet, each with different ratios of carbs, protein, and fat.

Frequently asked questions