Carbs And Keto: When To Make The Switch

The keto diet is a low-carb, high-fat, and moderate-protein diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of glucose. To achieve and maintain ketosis, individuals typically need to consume less than 50 grams of carbohydrates per day. This amount can vary between 20 to 50 grams, depending on individual factors such as metabolism and activity level. Staying within this carbohydrate limit can be challenging due to the restrictive nature of the diet, which excludes many food groups, including some fruits, vegetables, bread, beans, and legumes. It is recommended that individuals consult a doctor or dietitian before starting the keto diet to ensure it is safe and suitable for their needs.

Ketosis and the metabolic state

Ketosis is a metabolic state that occurs when the body burns fat for energy instead of glucose. Typically, the body uses blood sugar (glucose) derived from carbohydrates as its primary energy source. When carb intake is very low, the body doesn't have enough glucose to burn for energy, so it burns fat instead. As the body breaks down fat, it produces ketones, or ketone bodies, which become the main source of energy for the body and brain.

The liver produces a small amount of ketones naturally. However, when glucose levels decrease, insulin levels also drop. This causes the liver to increase ketone production to ensure it can provide enough energy for the brain. Therefore, ketosis is characterised by high levels of ketones in the blood or urine.

Ketosis can be induced by fasting, starvation, or following a very low-carb diet. A low-carb, moderate-protein diet that can lead to ketosis is called a ketogenic diet. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. To enter and stay in ketosis, it is recommended to consume fewer than 50 grams of carbohydrates per day.

Ketosis has several potential health benefits, including weight loss, increased energy, and the treatment of chronic illnesses such as epilepsy, type 2 diabetes, and heart disease. However, the ketogenic diet can be challenging to follow and may cause side effects such as ""keto" breath, constipation, and ""keto flu," which includes symptoms like headaches, fatigue, and nausea.

It is important to distinguish between ketosis and ketoacidosis. While ketosis is a normal metabolic state, ketoacidosis is a dangerous condition that occurs when the bloodstream is flooded with extremely high levels of glucose and ketones, making the blood acidic. Ketoacidosis is most commonly associated with uncontrolled type 1 diabetes and can be life-threatening.

The keto diet and weight loss

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. More recently, it has gained attention as a potential weight-loss strategy. The diet typically restricts total carbohydrate intake to 50 grams or fewer per day and is high in fat, with a moderate intake of protein.

When the body is deprived of glucose, its main energy source, it begins to burn stored fat for energy instead. This metabolic state is called ketosis, and the alternative fuel produced is called ketones.

Weight Loss Benefits

The keto diet has been shown to promote weight loss in several ways:

• Higher protein intake: Some keto diets lead to an increase in protein intake, which has many weight loss benefits.
• Gluconeogenesis: The body converts fat and protein into carbs for fuel, burning more calories in the process.
• Appetite suppression: Keto diets help you feel full and reduce cravings due to positive changes in hunger hormones.
• Improved insulin sensitivity: Keto diets can improve insulin sensitivity, which can enhance fuel utilization and metabolism.
• Decreased fat storage: Research suggests keto diets may reduce the process of converting sugar into fat.
• Increased fat burning: Studies indicate that keto diets may slightly increase the amount of fat burned during rest, daily activity, and exercise.

Sample Keto Foods

• Meat: Beef, pork, bacon, chicken, etc.
• Fish: Wild-caught fish, fatty fish, etc.
• Dairy: Butter, hard cheeses, cream, etc.
• Oils: Olive oil, coconut oil, etc.
• Vegetables: Broccoli, leafy greens, bell peppers, onions, etc.
• Fruits: Berries, avocados, etc.
• Nuts and seeds: Macadamia nuts, walnuts, almonds, pecans, sunflower seeds, etc.

Considerations

While the keto diet has been shown to be effective for weight loss, there are some considerations and potential drawbacks:

• Short-term side effects: The "keto flu" can include fatigue, mental fogginess, irritability, nausea, and poor exercise performance.
• Long-term health risks: There may be a risk of kidney or liver problems, dehydration, kidney stones, osteoporosis, and increased blood levels of uric acid (a risk factor for gout).
• Nutritional deficiencies: The diet restricts several food groups, which may lead to deficiencies in fiber, B vitamins, and minerals such as iron, magnesium, and zinc.
• Sustainability: The keto diet can be challenging to stick to due to its restrictive nature and the limited variety of foods.
• Individual variability: The exact ratio of fat, protein, and carbohydrates may vary among individuals, and some people may find they need to restrict carbohydrates more than others to stay in ketosis.

The keto diet can be an effective tool for weight loss and has been shown to produce beneficial metabolic changes. However, it is important to consult with a healthcare professional before starting this or any other diet, as it may not be suitable for everyone. Additionally, working with a dietitian can help ensure a well-rounded and nutritionally adequate keto diet.

Carbohydrates and energy

Carbohydrates are molecules found in food that store and supply your body and brain with energy. They are the main energy source in the human diet. Most of the carbohydrates in the food we eat are digested and broken down into glucose before entering the bloodstream. Glucose in the blood is then taken up into the body's cells and used to produce a fuel molecule called adenosine triphosphate (ATP) through a series of complex processes known as cellular respiration.

The metabolic disposal of dietary carbohydrates is direct oxidation in various tissues, glycogen synthesis (in the liver and muscles), and hepatic de novo lipogenesis. However, this latter pathway is not quantitatively important in humans because the rate of de novo lipogenesis does not exceed the rate of lipid oxidation in the whole body. Thus, dietary carbohydrates do not appear to increase an individual's fat content by de novo lipogenesis. Instead, the intake of dietary carbohydrates has the effect of inhibiting fat oxidation while increasing glucose oxidation.

The keto diet is a low-carbohydrate, high-fat, and moderate-protein diet that centres on reaching a metabolic state called ketosis. In ketosis, the body increases its efficiency at burning fat for energy. Ketosis occurs when the body burns fat for energy instead of glucose. The keto diet reduces the number of carbs eaten and teaches the body to burn fat for fuel instead. The keto diet is high in fat, moderate in protein, and low in carbohydrates. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates.

Ketosis happens when the body produces large amounts of ketones to use for energy. Ketones are molecules formed from the breakdown of fatty acids. The body creates them when carbs are not available to provide energy. The liver produces ketones on its own, but when glucose levels decrease, the liver ramps up ketone production to ensure it can provide enough energy for the brain.

To enter and stay in ketosis, you'll need to stay under 50 grams of carbohydrates per day. That's about three slices of bread, two bananas, or one cup of pasta. It usually takes two to four days to enter ketosis, but this time frame varies based on factors such as carbohydrate, fat, and protein intake, as well as physical activity levels.

While the keto diet has been linked to increased energy, it is common to experience fatigue and exhaustion when starting the diet as the body adjusts to much lower amounts of carbohydrates. This is known as the "`keto flu," which includes symptoms such as headaches, fatigue, tiredness, and nausea. These symptoms are typically short-term and should go away on their own.

How to 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 should also subtract half of the sugar alcohol content. These quantities can be found on food labels.

Net carbs refer to the carbs that are absorbed by your body. The term is disputed among nutrition experts and is not recognised by the Food and Drug Administration (FDA). The FDA recommends using the total carbohydrates listed on nutrition labels instead.

For a packaged product, it is helpful to know the number of sugar alcohols in the product. Generally speaking, half of the carbs from sugar alcohols can be subtracted from the total carbs listed on the nutrition label. However, Erythritol is an exception. If it is the only sugar alcohol in the ingredients list, its carbs can be completely subtracted from the total carbs.

For example, a maltitol-sweetened Atkins bar label states that it contains 3 grams of net carbs. However, when subtracting only half of the carbs from sugar alcohols, the net carb value is 8.5 grams: 23 grams of total carbs minus 9 grams of fibre, minus 11 grams of sugar alcohols (11 grams multiplied by 0.5 equals 5.5 grams) equals 8.5 grams of net carbs.

Calculating net carbs can be beneficial for people with diabetes, as it can help them track their intake of dietary fibre and balance their medications with their carb intake. However, it is important for people with diabetes to consult a doctor, dietitian, or diabetes educator before starting a low-carb diet.

The benefits and drawbacks of the keto diet

The ketogenic or "keto" diet is a low-carbohydrate, high-fat diet that was originally developed to help manage epilepsy. It has since become a popular weight-loss strategy. The diet involves limiting carbohydrate intake to 15-50 grams per day, forcing the body to burn fat for energy instead of glucose. This state is called ketosis.

Benefits of the Keto Diet:

The keto diet has been linked to several potential health benefits, including:

• Weight loss: The keto diet can help with weight loss by increasing the amount of fat burned for energy.
• Reduced hunger: Some people feel less hungry while in ketosis, which can lead to reduced calorie intake and weight loss.
• Controlled blood sugar: Research suggests that ketosis may help control blood sugar and improve insulin sensitivity, which can be beneficial for people with type 2 diabetes.
• Improved brain health: Ketones have a protective effect on the brain and can help reduce seizures. They also improve brain mitochondrial function and reduce oxidative stress.
• Increased energy: Ketones are a more efficient energy source than glucose, providing more energy per weight and requiring less oxygen to be metabolized.
• Cancer prevention: Some studies suggest a potential link between very low-carb diets and cancer prevention, although more research is needed.

Drawbacks of the Keto Diet:

Despite its potential benefits, the keto diet also has several drawbacks and potential side effects:

• Restrictive nature: The keto diet is very restrictive, excluding many food groups such as whole grains, beans, fruits, and starchy vegetables. This can make it challenging to stick to and may lead to nutrient deficiencies.
• Constipation: The reduction in carbohydrate intake can lead to a decrease in fiber consumption, which can cause constipation.
• "Keto flu": In the short term, people may experience fatigue, headache, brain fog, and an upset stomach, collectively known as "keto flu."
• Long-term health risks: Long-term health risks associated with the keto diet include kidney stones, osteoporosis, and liver disease. The high-fat nature of the diet may also negatively impact heart health by increasing cholesterol levels.
• Difficulty sustaining: The stringent food restrictions of the keto diet make it difficult to sustain for extended periods, and it may lead to yo-yo dieting.
• Negative impact on athletic performance: The keto diet may result in reduced energy and endurance in athletes, as carbohydrates are essential for fuel during intense exercise.

Frequently asked questions