Keto's Carb Conundrum: Why Carbs Are A No-Go

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. While in ketosis, the body also produces less insulin and stores less fat. To stay in ketosis, a person can consume up to 50 grams of carbs per day. However, this number may vary depending on individual factors such as metabolic health and eating schedule.

Not achieving ketosis

Ketosis is a metabolic state in which the body uses fat instead of glucose as its main energy source. Ketosis is generally achieved by drastically reducing one's carbohydrate intake. However, there are several reasons why one may not achieve ketosis on a keto diet.

Not cutting back enough on carbs

The most common reason for not achieving ketosis is not reducing one's carbohydrate intake enough. On a keto diet, carbohydrates should represent only 5-10% of a person's daily calorie intake, which equates to 20-50 grams of carbs per day on a 2000-calorie diet. If one is still consuming more than this amount, their body may still be producing energy from glucose, thus reducing the rate of fat burned.

Eating too much protein

A common misconception is that a low-carb, high-protein diet is the same as a keto diet. However, this is not the case, as the body can break down excess proteins into amino acids and convert them into types of sugar. Therefore, if protein makes up more than 35% of one's diet, they may not go into ketosis.

Eating too many acceptable carbs

Even on a keto diet, some carbohydrates are acceptable, such as nuts and dairy. However, these foods still contain carbohydrates, and consuming too many of them can prevent one from achieving and maintaining ketosis.

Not giving it enough time

Achieving ketosis can take some time, and the amount of time it takes can vary from person to person. For some, it may take several days or even weeks of keto dieting before they enter nutritional ketosis. Thus, if one is not achieving ketosis, they may simply need to be patient and give their body more time to adjust.

Not tracking macros properly

To succeed on a keto diet, it is essential to get one's macros (fat, protein, and carbs) handled. This means eating 60-70% of calories from fat, 20-30% from protein, and 5-10% from carbs. If one is not tracking their macros properly and consuming too many carbs, they may not be able to enter ketosis.

Other factors

Other factors that can affect ketosis include sleep quality and hormone levels, such as cortisol. Therefore, it is important to get adequate sleep and manage stress levels when trying to achieve ketosis.

If one is unable to achieve ketosis despite their best efforts, they should consult a healthcare professional for guidance.

Eating too much protein

The keto diet is a low-carb, high-fat diet that aims to force the body into using a different type of fuel. Instead of relying on sugar (glucose) from carbohydrates, the keto diet relies on ketone bodies – a type of fuel that the liver produces from stored fat.

When starting the keto diet, it is common to worry about overeating protein and getting kicked out of ketosis. This is because when the body doesn't have sufficient carbs, amino acids from the proteins you eat will be turned into glucose via a process called gluconeogenesis.

However, this doesn't mean that you should keep your protein consumption low. Protein is a very important macronutrient with several health benefits, including:

• Creation of key enzymes and hormones
• Muscle growth and repair
• Supporting healthy bones and joints
• Promoting healthy skin, hair, and nails
• Maintaining pH of blood and bodily fluids
• Supporting immune function

Furthermore, eating too little protein can hamper recovery, decrease lean muscle mass, and make it harder to lose weight.

So, how much protein is too much on the keto diet?

How Your Body Responds to Protein Intake

When protein is digested, it triggers the release of two energy-regulating hormones: insulin and glucagon. Insulin stimulates the uptake of sugar into cells and anabolic processes, while reducing the breakdown and release of fat from fat cells and gluconeogenesis. On the other hand, glucagon triggers glycogen breakdown, lipolysis, fat burning, and gluconeogenesis.

The ratio of insulin to glucagon is one of the main factors that determine how your protein intake will affect your ketone levels. If you secrete much more insulin than glucagon in response to a protein-rich meal, then ketone production will be reduced, and you may be "kicked out" of ketosis.

The ideal protein consumption on the keto diet varies from person to person and depends on several factors, including genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, current body composition, and body composition goals.

As a general guideline, if you are sedentary, consume 0.6-0.8 grams of protein per pound of lean body mass. If you are regularly active, consume 0.8-1.0 grams, and if you lift weights, consume 1.0-1.2 grams.

However, the best way to determine your ideal protein intake is to use a blood ketone meter and test your ketone levels. If your ketone levels are at 1.5 mmol/L or above (considered optimal for keto dieters), gradually increase your protein intake and measure your blood ketone levels every morning. Eat a little less protein than the amount that drops your ketone levels below 1.5 mmol/L.

Signs You May Be Eating Too Much Protein on Keto

• Your breath starts smelling like nail polish remover, overripe fruit, or ammonia.
• You experience flu-like symptoms, such as fatigue, headache, and muscle aches.

In conclusion, while it is important to monitor your protein intake on the keto diet, eating too much protein is largely a myth. Gluconeogenesis is a necessary process that allows your body to remain in ketosis and provides your body with the glucose it needs to survive. The key is to find the right balance of protein, carbohydrates, and healthy fats that work for your individual needs and health goals.

Eating too many acceptable carbs

Even if you're eating the right types of carbs, it's still possible to eat too many of them while on a keto diet.

Most people on a keto diet aim for 20 to 50 grams of net carbohydrates per day. However, if you want to get into ketosis, you may need to go under 50 grams per day. Net carbs are calculated by taking the total carbohydrates minus fibre and sugar alcohols.

Acceptable carbs on a keto diet include vegetables and small amounts of berries. Avocados are also allowed, as they are loaded with healthy monounsaturated fat and have three grams of fibre per 1/4 fruit, which negates all but one of its carb grams.

Other keto-friendly fruits and vegetables include:

• Leafy greens such as spinach
• Mushrooms
• Cauliflower
• Asparagus
• Broccoli
• Brussels sprouts
• Bell peppers
• Onions
• Garlic
• Cucumber
• Summer squashes

Unacceptable carbs on a keto diet include:

• Croutons
• Peas
• Bananas
• Potato chips
• Sweet potatoes
• Cow's milk
• Trail mix
• Carrots
• Butternut squash
• Beer
• Soda
• Honey-baked ham
• Margarine
• Sugar-sweetened drinks

Not counting calories

Counting calories is not necessary on a keto diet because the diet itself is designed to reduce hunger and naturally reduce calorie intake.

The keto diet is a low-carb, high-fat diet that puts your body into a metabolic state called ketosis. In ketosis, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy. Eating a keto diet lowers insulin levels, which can help you access your body fat stores more easily. This often dramatically reduces calorie intake, as your body begins to burn fat for fuel.

Many studies show significant weight loss on keto, without the need to count calories. The diet is especially useful for losing excess body fat without hunger and for improving type 2 diabetes or metabolic syndrome.

However, it is important to note that to lose weight, you need to burn more calories than you consume. Therefore, even if you are in a state of ketosis, consuming too many calories may result in weight gain.

Sticking to a balanced meal plan can help you work towards your ideal weight.

Constant snacking

Understanding Keto

The keto diet is a low-carb, high-fat diet that aims to force your body to use a different type of fuel. Instead of relying on glucose from carbohydrates, the keto diet relies on ketone bodies produced by the liver from stored fat. To achieve ketosis, you need to consume fewer than 20-50 grams of carbs per day, which mainly leaves you with vegetables and small amounts of berries.

Planning Keto Snacks

When planning keto snacks, focus on high-protein and high-fat foods. Some examples include nuts, seeds, avocados, tofu, and olive oil. You can also enjoy certain fruits, such as berries, in small portions. Vegetables like leafy greens, cauliflower, broccoli, and bell peppers are good options too.

Keto-Friendly Snack Ideas

• Mini frittatas or egg muffins: Bake eggs with low-carb ingredients like spinach, mushrooms, and cheese in a muffin pan.
• Caprese salad skewers: Alternate fresh mozzarella, basil, and cherry tomatoes on skewers, served plain or with balsamic vinegar and olive oil for dipping.
• Caesar salad bites: Make edible cups with grated Parmesan cheese and fill them with Caesar salad. Top with roasted pumpkin seeds or pistachios, or add chicken or smoked salmon for extra protein.
• Cajun-style shrimp and bell pepper kebabs: Season shrimp with Cajun spices and alternate with bell pepper slices. Bake or grill until cooked.
• Veggie sticks with nut butter: Pair raw or lightly cooked vegetables with nut butter for a simple and nutritious snack.
• Salmon salad celery boats: Combine canned salmon and mayonnaise, adding herbs, spices, or garlic. Serve stuffed in celery stalks.
• Keto sushi rolls: Use nori seaweed sheets and fill with chopped veggies, avocado, bell pepper, or smoked fish. Add cream cheese or spicy peanut sauce for extra fat.
• Collard green sandwich wraps: Blanch collard greens and fill them with keto-friendly ingredients like deli meats, cheese, or guacamole.
• Avocado egg salad: Mash avocados with diced hard-boiled eggs, red onion, and seasonings for a creamy and nutritious snack.
• Veggie sticks with guacamole: Mash avocados with lime juice, red onion, salt, and pepper. Serve with sweet bell peppers, celery, or broccoli for dipping.
• Bone broth: Commercially prepared bone broths can provide up to 10 grams of protein per cup. Add coconut oil, butter, or ghee for extra fat.
• Keto smoothies: Use coconut, avocado, or nut butter as a base and blend with low-carb fruits like berries and nutrient-dense veggies like spinach or cucumber.
• Mixed nuts: Enjoy a variety of nuts like almonds, cashews, and walnuts for a filling and healthy snack.
• Fermented vegetables: Pickles, kimchi, or fermented carrots are great keto snack options, providing beneficial bacteria for digestive health.
• Olives: Olives are rich in heart-healthy fats and can be enjoyed plain or stuffed with feta or gorgonzola cheese.
• "Fat bombs": Try dessert-style energy bites made with coconut oil, nut butter, avocado, or cream cheese, often combined with dark chocolate or peanut butter.
• Buffalo cauliflower bites: Toss cauliflower with buffalo sauce and butter, then roast or air fry for a healthy vegetarian snack.
• Flax crackers with cheese: Ground flax seeds make a great base for keto-friendly crackers, and pairing them with sliced cheese adds a delicious and nutritious snack.

Remember, when in doubt, always check the nutritional information and ingredient lists to ensure your snacks align with your keto diet.

Frequently asked questions