Keto Dieters, Read Carb Labels: Know Your Macros

Reading food labels is an essential skill for anyone on the keto diet. It's important to understand how to calculate net carbs, which are the carbs your body uses for energy. Net carbs can be calculated by subtracting dietary fibre and certain sugar alcohols from the total carbohydrates listed on a food label. However, it's crucial to note that not all sugar alcohols are truly low-carb, and some can kick you out of ketosis.

When reading food labels, it's best to focus on total carbohydrates and keep sugar intake as low as possible. Other important considerations include serving size, total fat, sodium, protein, and additional nutrients such as vitamins and minerals. While calories are less of a concern on keto, it's still important to be mindful of overeating.

Additionally, it's crucial to carefully read the ingredient list, as sugar and starch can be disguised under various names. By understanding how to interpret food labels, individuals on the keto diet can make informed choices to stay within their carb limits and maintain ketosis.

Check serving size to avoid overconsumption

When following a ketogenic diet, it's crucial to monitor your carbohydrate intake to stay within the recommended range of 20–50 grams per day. This means that checking serving sizes on food labels is essential to avoid overconsumption and maintain ketosis. Here are some tips to help you navigate serving sizes while on a keto diet:

• Understand the serving size: Pay close attention to the listed serving size on the food label. For example, the serving size for nuts is typically one ounce, while for deli meats, it's around 3–4 slices. Knowing the standard serving size for different foods will help you make informed choices.
• Be mindful of portion sizes: Just because a single serving of a food fits within your daily carb limit doesn't mean you can eat multiple servings without consequence. Always consider the number of servings you plan to consume and adjust your carb calculations accordingly.
• Calculate net carbs: To determine the actual carb content, subtract the grams of dietary fiber and sugar alcohols from the total carbohydrate amount. This net carb value is what you should use when tracking your daily intake.
• Compare similar products: Use the serving size and net carb calculations to compare similar products. For instance, you can calculate the net carbs per cup for different spaghetti sauces to choose the one that better suits your keto diet.
• Look beyond total carbs: Remember that total carbohydrates listed on a label may not include fiber or sugar alcohols. These can impact your blood sugar and insulin levels, so it's crucial to consider them when deciding whether a food fits within your keto diet.
• Be cautious with hidden sugars: Sugar has many aliases, and manufacturers are clever about disguising it in ingredient lists. Familiarize yourself with different names for sugar and be vigilant about checking ingredient lists to avoid unexpected carb sources.
• Weigh and measure: Consider investing in a kitchen scale to help you accurately measure serving sizes, especially when cooking at home. Over time, this will also improve your ability to estimate serving sizes when eating out.

Don't stress calories

When starting a keto diet, it can be a dramatic shift from a carb-fuelled meal plan to a high-fat, low-carb plan. It's important to remember that this is a lifestyle change, not a quick-fix fad, and that old habits die hard. Even when you've achieved ketosis, certain situations can lead to stress-eating or bingeing, which can negatively impact your ability to stay in ketosis.

Calories on a Keto Diet

A keto diet naturally decreases your appetite by regulating the hormone that controls hunger. However, even when in ketosis, you may still experience sugar cravings or the desire to snack for comfort. This could be a sign that you need more carbs, or it could mean that you're eating too many carbs and they're driving your desire for more.

Counting Calories

Strict calorie counting on keto is generally unnecessary, as ketosis teaches your body to burn fat at a greater rate. However, there are situations where counting calories on keto can be useful. For example, if you tend to eat too much fat on keto, which can result in a weight loss stall, or if you're someone who often overeats, then calorie counting may be worth trying.

Factors Affecting Caloric Intake

How many calories you eat on a keto diet will depend on several variables, including your activity level, sleep quality, stress levels, intake of processed foods, and alcohol consumption.

• Activity level - Athletes and those who spend more time at the gym will have higher caloric and macronutrient requirements to support their performance and recovery.
• Sleep quality - Insufficient sleep is associated with eating habits that increase the risk for weight gain, such as snacking more frequently and eating more fast food and sugar.
• Stress - Being stressed out, especially long-term, can lead to the consumption of hyper-palatable foods (high in fat and sugar) as a way of seeking comfort. These foods often contain many calories.
• Alcohol intake - Alcohol consumption may contribute to weight gain, as it increases your overall calorie intake and can increase your food cravings.
• Processed foods - Relying on processed foods, even if they're keto-friendly, can put a dent in your weight loss efforts due to the extra calories they provide.

Tips for Calorie Management

• Home-cooked meals - Meals prepared at home are generally healthier, as you have control over the ingredients.
• Eat non-starchy fruits and vegetables - Broccoli, asparagus, cauliflower, avocados, and blueberries are low in carbohydrates and calories and packed with fibre, which may reduce hunger and promote satiety.
• Stop mindless snacking - Base your snacking frequency on your activity level, and choose snacks that contain fibre and are high in protein, such as almond nuts, walnuts, eggs, and avocados.
• Prioritize protein - Protein can help increase the calories you burn and keep you feeling full.
• Get sufficient sleep - Sleep is essential for weight loss, as it moderates your appetite and prevents late-night snacking. Aim for 7 or more hours of sleep per night.

Aim for high numbers in total fat

When following a keto diet, it's important to remember that not all fats are created equal. While fat should make up the bulk of your calories—roughly 65% or more—it's critical to fill your plate with the most wholesome options to successfully reach your health goals. Here are some tips to help you aim for high numbers in total fat while on a keto diet:

• Focus on monounsaturated and saturated fats, which can be found in olive oil, avocados, nuts, and animal sources such as beef and pork.
• Include plenty of plant-based fats in your diet to take advantage of the potential health benefits. Avocados, olive oil, nuts, and seeds are all excellent sources of healthy fats.
• Avoid artificial trans fats as much as possible. These are often found in vegetable shortening, margarine, and mass-produced processed foods like cookies and crackers.
• Be cautious of processed meats, fried foods, and highly refined oils, as these can contain small amounts of trans fats that can negatively impact your health.
• Consider the macronutrient balance of a product. While on a keto diet, you don't need to count calories, but it's still important to be mindful of your fat intake. Look for products with higher amounts of protein or fat, as these will provide a more balanced source of energy.
• Don't be fooled by clever packaging. Just because something says "low carb" or "sugar-free" doesn't mean it's keto-friendly. Always check the ingredients and total carb content.
• Keep an eye on your serving sizes. Even if the carb count per serving is low, the carbs can add up quickly if you eat multiple servings.
• Include a variety of fatty foods in your diet to ensure you're getting enough fat each day. Some examples are fatty fish like salmon, eggs, nuts, seeds, avocados, peanut butter, olives, dark chocolate, and full-fat Greek yogurt.

Keep cholesterol concerns at bay

The keto diet is a popular, effective way to lose weight and improve overall health and well-being. However, it is a high-fat, very low-carbohydrate diet, and there are concerns that this can lead to a spike in cholesterol levels, which could increase the risk of heart disease.

If you are considering the keto diet and are concerned about cholesterol, it is important to consult a healthcare professional to determine if the diet is suitable for you. While the keto diet is generally healthy and safe, it may not be the best option for those with kidney disease, liver disease, familial hypercholesterolemia (high cholesterol levels inherited from family), or fat-induced lipemia, as it may worsen these conditions.

Most research suggests that keto diets can help lower total cholesterol and LDL (bad) cholesterol levels, while raising HDL (good) cholesterol levels. However, in some cases, the keto diet may initially raise total and LDL cholesterol levels. Therefore, if you have pre-existing high cholesterol levels, you will need to adjust your keto diet to prevent it from raising your cholesterol levels further.

• Avoid artificial trans fats, processed meats, and fried foods: These foods may increase your risk of heart disease.
• Replace saturated fats with monounsaturated fats: Avocados, olive oil, nuts, and nut butters are good sources of monounsaturated fats, which may help lower your cholesterol levels.
• Include polyunsaturated fats: Certain polyunsaturated fats, such as omega-3 fats, may help lower triglyceride levels and increase HDL cholesterol. Flax seeds, chia seeds, walnuts, and fatty fish such as salmon are good sources of omega-3s.
• Include fiber-rich foods: Even though the keto diet is low in carbs, it is important to include fiber-rich foods such as nuts, seeds, berries, and low-carb vegetables. A higher fiber intake may help lower your cholesterol levels.
• Choose heart-healthy fats: Opt for unsaturated fats, such as nuts, nut butter, seeds, avocado, and extra virgin oils like olive oil. Avoid high-saturated-fat foods like butter as your primary fat sources.
• Maximise your carbohydrate intake: Get enough fiber by maximising the small amount of carbohydrates you're allowed. Include low GI-index veggies (non-starchy choices such as spinach and broccoli).
• Check your lipid levels: Get your lipids checked before and during your keto diet so your doctor can monitor your cholesterol levels and determine if the diet is safe for you.

Look closely at total carbohydrates

When following a keto diet, it's important to keep your total carbohydrate intake within a certain range. This range is typically between 20 to 50 grams of net carbs per day, but some people may need to stay under 50 grams to reach ketosis. To calculate net carbs, you subtract the amount of fibre from the total number of carbs. If the food is processed, you also subtract half of the sugar alcohol content.

When reading food labels, it's crucial to pay attention to the serving size and the total number of servings per container. This is because even if the carb count per serving seems low, you might end up consuming more carbs than intended if you eat multiple servings.

Additionally, be cautious of hidden sugars in ingredient lists. Sugar has many different names, and manufacturers sometimes use these alternative names to disguise the true amount of sugar in their products. Check for ingredients like honey, brown sugar, corn syrup, or high-fructose corn syrup, as these can all contribute to the total carbohydrate count.

When aiming for a ketogenic state, it's best to choose foods with a low total carbohydrate content. This usually means opting for unprocessed whole foods, such as meat, fish, cheese, and low-carb vegetables like broccoli.

Frequently asked questions