Carb Consumption: Can You Cheat On Keto?

The ketogenic or keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions and is also gaining popularity as a weight-loss strategy. The diet typically restricts total carbohydrate intake to less than 50 grams per day and encourages a high consumption of fats, with 70-80% of daily calories derived from this food group. While the keto diet can be effective for weight loss and managing certain health conditions, it also carries several risks, including an increased intake of saturated fats and potential nutrient deficiencies. One common question among those following or considering the keto diet is whether consuming carbs once will affect their ketosis state and overall progress.

The impact of eating carbs once while on a keto diet

The keto diet is a low-carb, high-fat diet that can help with weight loss and certain medical conditions. Eating carbs while on the keto diet can have some negative impacts on your body, but it's important to note that these effects may be temporary and not cause for alarm. Here are some key points to consider:

Ketosis and Carbohydrates

The keto diet aims to force the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To achieve and maintain ketosis, it is recommended to consume fewer than 50 grams of carbs per day. Eating a significant amount of carbs, even once, can kick your body out of ketosis.

Metabolic Shift

When you deprive your body of carbohydrates, it shifts to burning fat for energy. This metabolic shift can take a few days to occur. Eating carbs once while on a keto diet can disrupt this process, and it may take several days for your body to shift back to burning fat.

Weight Loss Impact

The keto diet is often used for weight loss, as it can lead to reduced appetite and increased fat burning. Eating carbs once can slow down weight loss or even lead to a small amount of weight gain as your body processes the carbohydrates.

Potential Side Effects

Eating carbs once while on a keto diet may not cause any significant harm, but it can trigger some temporary side effects. These can include fatigue, brain fog, irritability, and digestive issues. These side effects are usually mild and resolve within a few days as your body adjusts.

Individual Variation

It's important to remember that everyone's body is different, and the impact of eating carbs once while on a keto diet may vary from person to person. Some people may find that they can tolerate a higher amount of carbs without disrupting ketosis, while others may be more sensitive.

In conclusion, while the keto diet can be effective for certain goals, it is very restrictive. Eating carbs once can have some negative impacts, but it is usually not a cause for major concern. If you find yourself eating carbs while on a keto diet, don't panic. Simply resume your regular keto diet, and your body will likely adjust back within a few days.

How to calculate your net carbs

The term "net carbs" is used to describe the amount of carbohydrates that are absorbed by your body. Net carbs are also referred to as digestible or impact carbs. These are the carbs that your body can fully digest into glucose.

To calculate the net carbs in whole foods, you subtract the fibre from the total number of carbs. For example, if a food contains 20 grams of total carbs and 10 grams of dietary fibre, it has 10 grams of net carbs.

When calculating net carbs in processed foods, it's best to have as much information as possible. Generally, you can subtract half of the carbs from sugar alcohols from the total carbs listed on the nutrition label. However, if the only sugar alcohol in the ingredients list is erythritol, its carbs can be completely subtracted from the total.

Total Carbs (g) – Fibre (g) – Erythritol (g) – Allulose (g) = Net Carbs

If there is a sugar alcohol listed that isn't erythritol, divide its value in half and subtract that number from the total carbs:

Total Carbs – Fibre – (Other Sugar Alcohols ÷ 2) = Net Carbs

Net Carbs and the Keto Diet

The ketogenic, or keto, diet is a low-carbohydrate, high-fat eating plan. The diet aims to force your body to use ketone bodies, a type of fuel produced by the liver from stored fat, instead of sugar (glucose) from carbohydrates.

To stay in ketosis, a person on the keto diet should consume up to 50 grams of carbs per day. This involves calculating the number of "net carbs" in foods.

The standard keto diet recommends that overall, 70% of a person's intake is fat, 20% is protein, and 10% is carbs.

The difference between net carbs and impact carbs

The terms "net carbs" and "impact carbs" are unregulated, interchangeable terms invented by food manufacturers as a marketing strategy. They are not recognised by the Food and Drug Administration (FDA).

Net carbs refer to the amount of carbohydrates that are directly absorbed by the body and contribute calories. They are calculated by subtracting the amount of indigestible carbohydrates from the total amount of carbohydrates. Indigestible carbohydrates include insoluble fibres from whole grains, fruits, and vegetables, as well as sugar alcohols.

However, the calculations are not an exact or reliable science as the effect of sugar alcohols on absorption and blood sugar levels can vary. Some sugar alcohols may still contribute calories and raise blood sugar.

The total calorie level also remains the same despite the amount of net carbs, which is an important factor in weight loss.

There is debate within the ketogenic diet community about the value of using net carbs. Some experts recommend focusing on calories instead of carbohydrates.

In contrast, impact carbs are simple or refined starches and sugars that are rapidly absorbed and have a high glycemic index, causing blood sugar levels to rise quickly after eating. Examples include potatoes, white bread, white rice, and sweets.

How to avoid common low-carb mistakes

Low-carb diets are very popular, but it's easy to make mistakes. Here are some tips to avoid common pitfalls and ensure you're getting a healthy amount of all macronutrients.

Don't be Afraid of Healthy Fats

Healthy fats are a crucial component of a balanced diet and a low-carb diet. Monounsaturated and omega-3 fats are good choices. Choose fatty cuts of meat and add healthy fats to your meals. About 70% of your total calories should come from fat.

Don't Underestimate the Power of Vegetables and Fruits

Vegetables and fruits are important sources of vitamins, minerals, and fiber. Aim to fill half your plate with vegetables at every meal. Fruits low in sugar, like berries, are good choices.

Don't Overdo it with Protein

While protein is important, too much can interfere with ketosis. Aim for 0.7-0.9 grams of protein per pound of body weight.

Don't be Afraid to Experiment with Different Foods

Low-carb diets can be restrictive, and it's easy to get bored. Experiment with different low-carb options from various cuisines.

Don't Forget to Replenish Electrolytes

Low-carb diets reduce insulin levels, which can lead to lower sodium levels. Add more sodium to your diet by salting your food, or try drinking a cup of broth daily.

Don't Give Up Too Soon

It can take a few days to a few weeks for your body to adjust to a low-carb diet. You might experience the "keto flu" during this time, with symptoms like fatigue and headaches. Give your body time to adapt before deciding if the diet is right for you.

Don't Neglect Exercise

Exercise is an important component of any weight loss plan. Find an activity you enjoy, such as walking, yoga, or fitness videos, and make it a part of your routine.

Don't Overeat "Allowed" Foods

Just because a food is allowed on a low-carb diet doesn't mean you can eat unlimited amounts. Dairy, meat, and cheese contain a lot of calories and can lead to weight gain if overconsumed.

Don't Let Carbs Creep In

Even a small amount of carbs can have implications. A little sugar in your coffee or a piece of toast can lead to increased cravings and weight gain.

Don't Forget to Plan

Meal planning and batch cooking can help ensure you always have low-carb options available and avoid making poor choices due to hunger.

The benefits of a keto diet

The ketogenic diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. Here are some of the benefits of a keto diet:

• Weight Loss: The keto diet is an effective way to lose weight in the short term. It reduces appetite and decreases the desire to eat, leading to a calorie deficit.
• Improved Heart Health: The keto diet can lower blood pressure and improve cholesterol levels, including reducing "bad" LDL cholesterol and increasing "good" HDL cholesterol.
• Diabetes Management: The keto diet can lower blood sugar and insulin levels, making it beneficial for people with diabetes or insulin resistance. It may even lead to a reduction in diabetes medication.
• Brain Health: The keto diet has been used to treat epilepsy in children and is being studied for its potential benefits in Alzheimer's and Parkinson's disease.
• Reduced Triglycerides: The keto diet can lead to a significant reduction in blood triglycerides, which are fat molecules that increase the risk of heart disease.
• Metabolic Syndrome: The keto diet can effectively treat all five key symptoms of metabolic syndrome, including elevated blood pressure, blood sugar, and low "good" HDL cholesterol.
• Abdominal Fat Loss: The keto diet reduces harmful abdominal fat, which is associated with inflammation and insulin resistance.
• Appetite Suppression: Low-carb diets lead to an automatic reduction in appetite, making it easier to stick to the diet and achieve weight loss goals.
• Cancer Treatment: The keto diet may be used as an adjuvant therapy for cancer, particularly brain cancer. It can starve cancer cells by reducing their ability to utilise glucose.

Frequently asked questions