Carbs On Keto: Fueling Your Body Right

The keto diet is a low-carb, high-fat diet. The body's preferred source of energy is carbohydrates, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy without circulating blood sugar from food. The keto diet typically limits carbs to 20–50 grams per day. While in ketosis, certain individuals may experience flu-like symptoms such as lethargy, headaches, and nausea. The keto diet can be challenging to sustain long-term, especially for those who are used to consuming high-carb foods.

The body uses ketone bodies as an alternative fuel source when glucose is unavailable

The keto diet is a low-carb, high-fat diet. The body's preferred source of energy is carbohydrates, but when a person goes on a keto diet, their body enters a metabolic state called ketosis. In this state, the liver breaks down stored fat into molecules called ketone bodies, which are used for energy instead of glucose.

Ketosis is achieved by drastically reducing the intake of carbohydrates to 20-50 grams per day. This forces the body to use an alternative source of energy, as it is deprived of its primary source, glucose. The body can only enter this state when there is a lack of glucose, which is usually the body's main source of energy. Glucose is derived from carbohydrates, so by reducing the intake of carbohydrates, the body is forced to find an alternative source of energy. This is where ketone bodies come in.

Ketone bodies are produced by the liver from stored fat. They are an alternative fuel source for the body when glucose is unavailable. When ketone bodies build up in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting, such as overnight, or after strenuous exercise.

The keto diet has been used to treat specific medical conditions for centuries. In the 19th century, it was used to control diabetes. In 1920, it was introduced as a treatment for epilepsy in children who did not respond to medication. More recently, it has been used to treat cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease.

The keto diet is also popular for weight loss. By reducing the intake of carbohydrates, the body is forced to burn fat for energy, which can lead to weight loss. Additionally, the high-fat content of the keto diet can have a satiating effect, reducing food cravings and decreasing appetite.

While the keto diet has been shown to have some benefits, it is important to note that it also has risks and may not be suitable for everyone. It is a highly restrictive diet that can be challenging to maintain. It may also have negative side effects, such as increased cholesterol levels, nutrient deficiencies, liver problems, kidney problems, and constipation. Therefore, it is important to consult with a doctor and a registered dietitian before starting a keto diet.

Ketosis is when the body changes from using glucose to using ketones as its primary energy source

The keto diet is a low-carb, high-fat diet. It involves taking a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The keto diet typically limits carbs to 20-50 grams per day.

Ketosis is a metabolic state where the body changes its primary energy source from glucose to ketones. Ketones are produced from stored fat in the liver. Ketosis typically takes a few days to achieve.

On a normal diet, the body uses glucose, which comes from carbohydrates, as its main source of energy. Carbohydrates are found in grains, legumes, vegetables, and fruits. However, on the keto diet, the body is deprived of glucose, and instead, the liver produces ketone bodies from stored fat. These ketone bodies can be used as fuel by the body, including the brain.

The transition to using ketones as the primary energy source happens when the body enters a state of ketosis. Ketosis is achieved by reducing carbohydrate intake to a minimum and increasing fat intake. This shift in energy sources can have several potential health benefits, including improved blood sugar control, reduced inflammation, and a lower risk of heart disease.

It is important to note that the keto diet is not suitable for everyone. It is essential to consult with a doctor or a registered dietitian before starting the keto diet, especially for individuals with chronic health conditions. Additionally, the keto diet can be challenging to maintain and may cause side effects such as constipation, "keto flu," and negative effects on cholesterol levels.

Net carbs are the amount of carbs in a food minus the fibre and sugar alcohol

Net carbs are calculated by subtracting the amount of indigestible carbohydrates (fibre and sugar alcohols) from the total amount of carbohydrates in a food product or meal. Net carbs are the amount of carbohydrates that can be fully digested and absorbed by the body, and are the only carbs that need to be counted when following a low-carb diet such as keto.

The formula for calculating net carbs is: Total Carbohydrates – Fibre – Sugar Alcohols = Net Carbs. For example, a food that contains 20 grams of total carbs and 10 grams of dietary fibre has 10 grams of net carbs. This is the amount of carbohydrates that the body can digest into glucose.

The body is unable to fully digest some types of complex carbohydrates, such as fibre. Simple carbohydrates, on the other hand, are easily digested by the body as they are made up of just one or two sugar molecules. Complex carbs, such as whole grains, beans, legumes, rice, pasta, and starchy vegetables, take longer to break down and are a more lasting source of energy.

Sugar alcohols are only partially digested by the body. In most cases, half the amount of sugar alcohols should be subtracted from the total carb amount to get the net carbs. However, erythritol, a type of sugar alcohol, cannot be digested into glucose at all, so the total amount should be subtracted from the total carbs.

Net carbs are important to know when following a low-carb diet like keto because they help track carbohydrate intake and ensure that the diet doesn't interfere with weight loss.

Total carbs include all types of carbohydrates, including fibre and sugar alcohols

The keto diet is a low-carb, high-fat diet. The diet involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The keto diet typically limits carbs to 20–50 grams per day. While some people on keto count their total carb intake, others count net carbs. Net carbs refer to total carbs minus fibre and sugar alcohols. That's because fibre and sugar alcohols are not fully absorbed by the body.

The keto diet is designed to bring the body into a state of ketosis. Ketosis is when the body changes from using glucose as its primary energy source to using ketones created from fat metabolism. The keto diet is advertised as a weight-loss diet, but it is also a medical diet that comes with serious risks and should be done under medical supervision.

The keto diet is associated with an increase in bad LDL cholesterol

The impact of the keto diet on LDL cholesterol can vary depending on the quality of the diet and individual genetic factors. Research has shown that a keto diet high in healthy unsaturated fats and limited in unhealthy saturated fats can lead to a decrease in LDL cholesterol levels. However, when the diet includes more saturated fat sources, such as butter, coconut oil, and animal fat, LDL cholesterol levels tend to increase.

Some individuals, known as "Lean Mass Hyper-Responders," may experience a dramatic increase in LDL cholesterol levels when following a keto diet. This group is often lean and fit, and their LDL cholesterol levels can exceed 200 mg/dL. This extreme hypercholesterolemia may be due to an underlying genetic mutation associated with elevated LDL cholesterol, such as LDL-R, or an exacerbation of dysregulation of cholesterol metabolism.

The increase in LDL cholesterol associated with the keto diet is a concern because high LDL cholesterol is linked to atherosclerosis, which can increase the risk of heart disease and stroke. Therefore, it is important for individuals considering the keto diet to consult with a healthcare professional and monitor their cholesterol levels regularly.

In summary, while the keto diet may offer some health benefits, it is also associated with an increase in bad LDL cholesterol, particularly when the diet includes high amounts of saturated fat. This increase in LDL cholesterol may elevate the risk of heart disease and stroke, making it crucial for individuals to carefully consider the potential risks and benefits before adopting this dietary approach.

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