Keto Diet: Counting Net Carbs Daily For Weight Loss

The ketogenic (keto) diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions and is popular for weight loss. The keto diet involves limiting carbohydrates and replacing them with fats, putting the body into a state of ketosis. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day, and the fewer carbs, the better. Net carbs are the amount of carbohydrates in food that can be absorbed and used by the body for energy. This is different from total carbs, which include all types of carbohydrates, including fibre and sugar alcohols, which are not fully absorbed by the body.

How to calculate net carbs

Net carbs are the number of carbohydrates that your body digests and absorbs. They are also referred to as digestible or impact carbs. The net carbs are the ones that are absorbed into your body.

To calculate net carbs, you need to subtract the amount of fibre and some sugar alcohols from the total number of carbs. Fibre is a type of carbohydrate that the body cannot digest and, therefore, cannot be transformed into glucose for energy.

The amount of fibre is included in the number of total carbs, but not in the number of net carbs. The body does not digest all sugar alcohols, so they have less effect on blood sugar levels than regular sugar.

To calculate net carbs in whole foods, you subtract the fibre from the total number of carbs. For processed foods, you also need to subtract half the sugar alcohol content.

Net Carbs = Total Carbs - Dietary Fibre - Half Sugar Alcohols

For example, if a food contains 20 grams of total carbs, 10 grams of dietary fibre, and 10 grams of sugar alcohols, you would subtract 10 grams of fibre and 5 grams of sugar alcohols from the total carbs:

20 - 10 - 5 = 5 grams of net carbs.

Net Carbs on a Keto Diet

The keto diet is a very low-carb, high-fat diet. On a keto diet, you are allowed to have no more than 50 grams of net carbs per day.

Online Databases

There are numerous online databases that can tell you how many net carbs a food contains. However, it is a good idea to know how to calculate them yourself.

How to get into ketosis

To get into ketosis, you need to follow a ketogenic (keto) diet, which involves limiting your carbohydrate intake and replacing those calories with fat. This puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

According to most sources, you should consume no more than 50 grams of net carbs per day to stay in ketosis. 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 counted towards your daily allowance.

The fewer net carbs you eat, the more effective the diet will be for reaching ketosis. Staying under 20 grams of net carbs per day virtually guarantees that you will be in nutritional ketosis.

How to Calculate Net Carbs

To calculate net carbs, you need to look at the food label and do some simple arithmetic. First, determine the total amount of carbohydrates, fibre, and sugar alcohols. Then, subtract the amount of fibre and half the amount of sugar alcohols from the total amount of carbohydrates. The result is the net carb count.

What to Eat and What to Avoid

To remain in ketosis, it is important to consume foods with lower net carb counts.

Eat:

• Meat (beef, pork, lamb, chicken, and turkey)
• Fish
• Natural fats (butter and olive oil)
• Above-ground vegetables (leafy greens, broccoli, cauliflower, tomatoes, and eggplant)
• Dairy (cheese, heavy cream, and sour cream)
• Low-carb fruits (berries, tomatoes)

Avoid:

• High-carb vegetables (potatoes, corn, and peas)
• Grains (bread, pasta, rice, and cereal)
• Sugary foods (candy, soda, and baked goods)
• Fruits (bananas, apples, and oranges)
• Processed foods (chips, crackers, and cookies)

Potential Challenges

The keto diet can be challenging to sustain long-term, especially if you are used to consuming high-carb foods. Some people may also experience flu-like symptoms, such as lethargy, headaches, and nausea, when their body enters ketosis. Additionally, the high protein intake associated with the keto diet may increase the risk of kidney stones, and the high fat intake may negatively affect cholesterol levels.

Potential health risks of a keto diet

The keto diet is a low-carb, high-fat diet that can lead to ketosis, a metabolic state where the body uses fat instead of carbs for energy. While it may aid in weight loss and blood sugar management, there are potential health risks to consider. Here are some of the possible dangers of following a keto diet:

• Kidney problems: The high protein and animal fat content of the keto diet may increase the risk of kidney stones and chronic kidney disease. The diet's emphasis on animal-based foods and exclusion of fruits and vegetables can create an environment in the urine that promotes kidney stone formation. Additionally, the high animal fat and protein intake can lead to increased blood and urine acidity, affecting kidney function.
• Digestive issues and gut health: The keto diet restricts carbs, making it challenging to meet daily fiber needs. This can result in digestive discomfort and constipation. The lack of fiber can also negatively impact gut health by reducing the beneficial bacteria in the gut, which may have immune-boosting, mental health, and anti-inflammatory benefits.
• Nutrient deficiencies: By restricting several food groups, the keto diet may not provide adequate amounts of certain vitamins and minerals. It may be deficient in calcium, vitamin D, magnesium, phosphorus, potassium, and vitamins B and C. Over time, this can lead to nutrient deficiencies.
• Low blood sugar: While keto can help manage blood sugar levels in people with diabetes, it may also increase the risk of dangerously low blood sugar (hypoglycemia) in individuals with type 1 diabetes. This can lead to confusion, shakiness, fatigue, and sweating, and if left untreated, it can be life-threatening.
• Bone health: The keto diet has been associated with impaired bone health, potentially leading to decreased bone mineral density and triggering bone breakdown over time.
• Increased risk of chronic diseases and early death: The keto diet's focus on animal foods and high-fat content may increase the risk of heart disease, cancer, and all-cause mortality. However, vegetable-based low-carb diets have been linked to a lower risk of death from these causes.
• Keto flu: As your body adjusts to using ketones and fats as its primary energy source, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation due to dehydration and electrolyte imbalances.

Keto-friendly foods

To stay in ketosis, a person should consume no more than 50 grams of net carbs per day. The keto diet is an extremely low-carb, high-fat diet.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Seafood

Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight or have obesity. Most seafood is carb-free and is rich in protein and essential vitamins and minerals like B12, iron, selenium, zinc, and vitamin D.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They are also high in essential nutrients like B12, selenium, and vitamin A.

Dairy

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet. Cheese is high in saturated fat, but it hasn't been shown to increase your risk of heart disease. In fact, some studies suggest that it may help protect against this condition. Other keto-friendly dairy products include plain Greek yogurt, cottage cheese, cream, and half-and-half.

Vegetables

Green leafy veggies are extremely low in carbs, making them excellent for keto. They are also rich sources of vitamins, minerals, and antioxidants. Some keto-friendly leafy greens include spinach, kale, and collard greens. Other keto-friendly vegetables include cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, and olives.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and naturally lower your calorie intake. The best nuts to eat while on the keto diet include macadamias, almonds, pecans, and walnuts. Seeds you can feel great about include sesame seeds, pumpkin seeds, and flaxseeds.

Berries

Most fruits are too high in carbs to eat on the keto diet, but berries are an exception. Berries, particularly raspberries and strawberries, are low in carbs and high in fiber. They are also loaded with antioxidants that may reduce inflammation and help protect against disease.

Total carbs vs net carbs

When starting a ketogenic diet, you will likely come across the terms "total carbs" and "net carbs". Understanding the difference between the two is crucial for achieving your keto diet goals.

Total carbs

Total carbs refer to all carbohydrates present in food, including those that are not fully absorbed by the body, such as fiber and sugar alcohols.

Net carbs

Net carbs, on the other hand, are the amount of carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrates count.

The ketogenic diet focuses on limiting net carb intake rather than total carbs. This distinction is important because it ensures that you are not denying your body the essential fiber it needs for proper function.

Calculating net carbs

To calculate the net carbs in a food item, you need to:

• Determine the total amount of carbohydrates in the food by checking the nutrition label.
• Find the amount of fiber in the food.
• Subtract the amount of fiber from the total amount of carbohydrates. The result is the net carb count.

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

It is important to note that the calculation for net carbs may vary slightly depending on the specific type of sugar alcohol present in the food. For some sugar alcohols, you only need to subtract half the amount from the total carbohydrates, while for others, you subtract the full amount.

Benefits of focusing on net carbs

• By calculating net carbs, you can increase your intake of dietary fiber, which can promote feelings of fullness and help control blood sugar levels.
• Focusing on net carbs can increase the number of food choices available, as many fruits and vegetables are rich in fiber and contribute fewer net carbs.
• Calculating net carbs may help reduce the risk of low blood sugar for people with diabetes, as they can more accurately determine the amount of insulin they need based on net carb intake.

Drawbacks of focusing on net carbs

• Counting net carbs may increase the number of sugar-free treats in the diet, which are not necessarily carb-free.
• Food nutritional labels can vary and may cause confusion, as the methods for calculating net carbs are only estimations and can differ depending on individual digestive systems.
• The concept of net carbs is not recognised by many scientists and healthcare professionals, and it is unclear if there are any confirmed benefits to calculating net carbs over total carbs.

In summary, while the ketogenic diet focuses on limiting net carbs, it is important to understand the difference between net carbs and total carbs. Calculating net carbs can offer certain benefits, such as increased dietary fiber intake and more food choices, but it may also have some drawbacks. Ultimately, it is crucial to consult with a healthcare professional before starting any new diet, especially if you have a medical condition like diabetes.

Frequently asked questions