Madeleine Hull
The ketogenic diet is a low-carbohydrate, fat-rich eating plan that has been used for decades to treat specific medical conditions. The premise of the ketogenic diet for weight loss is that if the body is deprived of glucose—obtained by eating carbs—it will begin to burn stored fat as fuel. This metabolic state is called ketosis. While on the keto diet, it is important to check the grams of carbs in your food to ensure you are staying within your daily carbohydrate goal.
| Characteristics | Values |
|---|---|
| Carbohydrate energy intake | 5% to 10% |
| Carbohydrate weight in grams | 20 to 50 grams per day |
| Carbohydrate-rich foods to avoid | Starches, refined and whole grains, bread, cereals, pasta, rice, cookies, potatoes, corn, starchy vegetables, fruit juices, beans, legumes, most fruits, milk, beer, wine, and other alcoholic drinks |
| Carbohydrate-rich foods to consume in moderation | Berries, nuts, raw veggies, dark chocolate, low-carb milk alternatives (almond, coconut, or soy milk), and gluten-free alternatives |
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What You'll Learn
Carbohydrates and the body's energy source
Carbohydrates are the main energy source for the human body. They are broken down into glucose, which is then converted into a fuel molecule called adenosine triphosphate (ATP) through a process called cellular respiration. This process powers a variety of metabolic tasks in the body. While the body can also produce ATP from fat, most cells prefer to use carbohydrates as their primary energy source.
Simple carbohydrates, which consist of one or two sugars, are easily utilized for energy and cause a rapid rise in blood sugar and insulin secretion. Examples of simple carbohydrates include fructose, lactose, maltose, sucrose, glucose, and galactose, which are found in foods such as candy, carbonated beverages, fruit juice, and table sugar. Complex carbohydrates, on the other hand, have a more gradual effect on blood sugar as they take longer to digest. They are composed of three or more sugars and are found in foods such as apples, broccoli, lentils, whole grains, and brown rice.
A healthy adult diet should include 45% to 65% carbohydrates, equaling about 200 to 300 grams per day. However, not all carbohydrates are equal. It is recommended to choose complex carbohydrates, such as unprocessed whole grains, vegetables, fruits, and legumes, over simple carbohydrates, especially highly processed foods like white bread, sodas, and pastries, which can cause a sharp increase in blood glucose.
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. On a strict ketogenic diet, only about 5% to 10% of energy intake is from carbohydrates. By depriving the body of glucose, the main source of energy, the body enters a metabolic state called ketosis, where it starts breaking down stored fat into molecules called ketone bodies to use for energy. The brain, which normally relies heavily on glucose for fuel, can also use ketones as an alternative fuel source during starvation or very low-carb diets.
When following a ketogenic diet, it is important to check the grams of carbohydrates on food labels and choose low-carb options. This includes limiting starchy vegetables like corn, potatoes, sweet potatoes, and beets, as well as high-sugar fruits. Whole-wheat pasta, bean-based pasta, bread, cereals, and sugary breakfast cereals are also high in carbohydrates and should be avoided or limited. Instead, the ketogenic diet emphasizes foods like meat, fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables.
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How to identify carbs in food labels
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. To follow this diet, it is important to be able to identify the carbohydrates in food products by reading their labels.
Food labels contain a "Nutrition Facts" panel that provides information on the total carbohydrate, dietary fibre, and sugars in the product. The total carbohydrate amount includes sugar, starch, and fibre. The total amount of carbohydrates is listed in grams, and you can also see a breakdown of each type of carbohydrate. The serving size is important to consider, as the nutrition information is based on that amount. If you eat more than the serving size, you will consume more carbohydrates.
The "% Daily Value" (%DV) listed on the label can help you determine whether a food is high or low in a particular nutrient. For example, if you want to consume more fibre, choose foods with a higher %DV for dietary fibre. On the other hand, if you want to limit your carbohydrate intake, select foods with a lower %DV for total carbohydrates.
Some food labels may also include nutrient and health claims. For example, if a label reads "sugar-free" or "no added sugar", it must also declare the polyol (sugar alcohol) content separately under carbohydrates.
When following a ketogenic diet, it is important to check the grams of carbohydrates, fibre, and fat to determine if a food product fits within your dietary plan. Some foods that are high in carbohydrates and should be limited or avoided on a ketogenic diet include starches from refined and whole grains (breads, cereals, pasta, rice, cookies), potatoes, corn, beans, legumes, most fruits, and sugary breakfast cereals.
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High-carb foods to avoid
The ketogenic diet is a low-carb, high-fat, moderate-protein diet. The diet involves limiting carb consumption to around 20 to 50 grams per day, with about 5% to 10% of energy intake coming from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat as its primary fuel.
Sugary foods and drinks
Soda, fruit juice, smoothies, cake, ice cream, and candy are all high in sugar and carbohydrates. These should be avoided on a ketogenic diet as they can cause a spike in blood sugar levels.
Grains and starches
Wheat-based products, rice, pasta, cereal, and bread are all high in carbohydrates. Even whole-grain and gluten-free options should be limited or avoided. A slice of bread can have up to 11 grams of carbs, which is a significant portion of your daily allowance.
Fruits
Most fruits are high in carbohydrates and natural sugars, which can cause a spike in blood sugar levels. Berries and strawberries are lower in sugar and can be consumed in small portions.
Beans and legumes
Beans, peas, lentils, and chickpeas are high in fiber and protein but also contain a significant amount of carbohydrates. They can be included in small amounts but may take up a large percentage of your daily carb intake.
Root vegetables and tubers
Potatoes, sweet potatoes, carrots, and parsnips are starchy vegetables that contain more digestible carbohydrates than fiber. These should be limited or replaced with non-starchy vegetables such as broccoli, cauliflower, or spinach.
Dairy
Milk is an excellent source of calcium and vitamin D, but it also contains natural sugar (lactose). One cup of milk has 12 grams of sugar, so it is best to choose low-carb milk alternatives such as almond or coconut milk.
It is important to note that the ketogenic diet is not a one-size-fits-all approach, and it can be challenging to maintain in the long term. It is always a good idea to consult with a registered dietitian to ensure you are meeting your nutritional needs while following this diet.
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Low-carb alternatives
The ketogenic diet is a very low-carbohydrate, high-fat, and moderate-protein diet. It involves significantly reducing your carb intake and getting most of your calories from fats. The reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts breaking down stored fat into molecules called ketone bodies to use for energy.
Spaghetti Squash
Spaghetti squash is a great alternative to traditional spaghetti or courgetti. Simply cut the squash in half, remove the seeds, bake it, and use a fork to pull out the natural spaghetti-like strands.
Cauliflower Rice Pizza Crust
Mix cooked cauliflower rice with egg and ground almonds, shape it into a pizza base on a baking tray, and heat it in the oven. This is a quick and easy alternative to wheat flour-based pizza crusts.
Zucchini Noodles
Use a spiralizer to make zucchini noodles, which are an excellent substitute for pasta or noodles. Zucchini is a popular low-carb option on the keto diet.
Cloud Bread
Cloud bread is made almost entirely from eggs and has a souffle-like texture. It can be baked into mounds that resemble halved bread rolls, making it a perfect alternative for sandwiches.
Low-Carb Milk
Choose almond milk, coconut milk, or other low-carb milk alternatives instead of regular milk, which contains 12 grams of sugar (lactose) per cup.
Berries
Most fruits are too high in carbs for the keto diet, but berries are an exception. Enjoy strawberries or other berries as a sweet treat or snack.
Nuts and Seeds
Nuts and seeds are high in fat and low in carbs. They are also high in fiber, which can help you feel full and reduce your calorie intake. Some keto-friendly options include macadamia nuts, walnuts, almonds, and pecans.
Dark Chocolate
Dark chocolate is a delicious and keto-approved snack. Just be sure to choose a variety that is low in sugar and carbs.
Remember, when starting a ketogenic diet, it is important to familiarize yourself with food labels and check the grams of fat, carbs, and fiber to determine how different foods fit into your diet. It is also beneficial to plan your meals in advance and seek guidance from a healthcare professional or registered dietitian to ensure you are meeting your nutritional needs.
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Daily carb intake goals
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. This equates to around 20 to 50 grams of net carbohydrates per day.
To achieve this, you should avoid foods that are high in carbohydrates, such as starches from refined and whole grains (breads, cereals, pasta, rice, and cookies), potatoes, corn, and other starchy vegetables, fruit juices, beans, legumes, and most fruits. Even gluten-free breads and muffins can be high in carbohydrates.
Some foods that are allowed in small amounts include berries, nuts, and dark chocolate. Non-starchy vegetables such as leafy greens (kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes are also allowed.
It is important to note that the ketogenic diet is not a one-size-fits-all approach, and working with a dietitian is crucial to ensure you are getting essential nutrients while maintaining ketosis. Additionally, the ketogenic diet has been associated with several risks, including an increase in "bad" LDL cholesterol, which is linked to heart disease. Therefore, it is important to consult a doctor before starting this or any other diet.
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Frequently asked questions
The purpose of a ketogenic diet is to force the body to use a different type of fuel. Instead of relying on glucose, which comes from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.
Carb-rich foods such as starches from refined and whole grains (bread, cereals, pasta, rice, cookies), potatoes, corn, and other starchy vegetables, and fruit juices should be avoided. Some less obvious foods to avoid include beans, legumes, and most fruits.
Foods high in saturated fat, such as fatty cuts of meat, processed meats, lard, and butter, as well as sources of unsaturated fats, such as nuts, seeds, avocados, plant oils, and oily fish are allowed. Vegetables are an important part of the diet, with leafy greens (kale, Swiss chard, spinach), cauliflower, broccoli, and Brussels sprouts being good options.
On a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. Many people following keto aim for 20 to 50 grams of net carbohydrates per day.
The keto diet is associated with an increased risk of heart disease due to its high saturated fat content and link to "bad" LDL cholesterol. It can also be challenging to maintain due to its restrictive nature and may have negative long-term effects on overall health.
