Sugar And Keto: Enemies Or Friends?

The ketogenic diet is a low-carb, high-fat diet that aims to induce ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates. While the keto diet is known for its potential medical benefits, particularly in managing blood glucose levels, it is important to note that sugar consumption needs to be limited to maintain ketosis. Sugar is prohibited on the keto diet as it rapidly raises blood sugar levels and impairs the body's ability to achieve and maintain ketosis. This is because too much table sugar can increase insulin levels, causing the body to retain excess glucose as fat rather than using it for energy. As a result, the body is prevented from entering ketosis and obtaining the advantages of the keto diet, including weight loss and improved blood sugar control. Therefore, it is crucial to keep sugar intake within the recommended range of 20-50 grams per day to stay in ketosis and maintain the benefits of the keto diet.

Hidden sources of sugar

• Sauces and condiments: Ketchup, barbecue sauce, and salad dressings often contain added sugar.
• Beverages: Sugary drinks such as soda, fruit juice, sports drinks, flavoured water, vitamin water, and energy drinks can significantly increase your daily sugar intake.
• Processed foods: Cereals, granola bars, and snack foods often contain added sugars, increasing the overall sugar content of your diet.
• Coffee and tea: While plain coffee and tea are relatively healthy, flavoured drinks served by coffee shops can contain high amounts of sugar.
• Granola: This seemingly healthy breakfast option often has at least twice as much sugar as normal breakfast cereal.
• Protein and energy bars: While these bars may be marketed as "healthy" snacks, they can be packed with enriched white flour, high fructose corn syrup, and other sweeteners.
• Fruit juice: Freshly squeezed juice can be high in sugar, providing a large amount of fruit sugar without the fibre.
• Low-fat snacks and ready-meals: Many low-fat or fat-free options are high in sugar to compensate for the reduced fat content.
• Alcoholic beverages: Enhanced liquors and mixed cocktails can contain high amounts of added sugar.
• Vitamins: Some vitamin supplements may contain hidden sugars.
• Greek yoghurt: While Greek yoghurt can be lower in sugar, some brands may contain upwards of 17 grams of sugar per serving.
• Applesauce: Standard applesauce often contains large amounts of added sugar.
• "No Sugar Added" foods: Many products labelled as "no sugar added" use fruit juice from concentrate as a sweetener, which is still a form of added sugar.
• Smoothies: Even when made with fruit, smoothies can contain fruit juice, sherbet, ice cream, or flavoured syrups, resulting in high sugar content.
• Dried fruit: While it is made from fruit, dried fruit often contains added sugar.
• Flavoured milk: Soy, almond, rice, or cashew milk can contain up to 10 grams of sugar per serving.
• Bottled flavoured water: These drinks may contain added sugar, despite being labelled with pictures of fruits.
• Gummy vitamins: Gummy vitamins can contain high amounts of sugar, similar to gummy candies.

Excess calories

To lose weight, it is important to determine how many calories you need each day. Tracking your total calories consumed, along with your macronutrients, can help. For example, if you are consuming an extra 1000 calories a day, you should gain 1 kilogram or 2 pounds within a week.

Portion size matters and it is easy to fall into the habit of overeating. An extra egg for breakfast, an additional ounce of nuts as a snack, or one more ounce of cheese on your salad—it all adds up. Too much dietary protein can drive down ketone production when consumed in excess of your body's needs.

To avoid a weight loss plateau from too many calories, track your protein consumption to make sure you are within your goal protein range. Adjust your protein intake if you find yourself hitting a plateau. Notice if you are snacking throughout the day. Protein can creep up, especially when fat intake is inadequate and you find yourself snacking out of hunger. Incorporate fats like butter or olive oil for satiety. Adding fat to your protein-containing foods will provide more satiety than protein alone.

Stressful lifestyle

Stress is an inevitable part of modern life, with many factors contributing to our daily stress levels. Being constantly connected, multitasking, and facing triggers at work are just a few examples. While managing stress may seem unrelated to your keto diet, it actually plays a significant role in your weight loss journey.

Chronic stress can hinder your weight loss efforts and even lead to weight gain. Evidence shows that elevated stress levels increase the risk of visceral adiposity and weight gain. Visceral fat, which surrounds organs like the stomach, liver, and intestines, is particularly harmful. Furthermore, individuals who are already overweight or have a higher body weight are more susceptible to stress-induced weight gain. Therefore, effectively managing stress is crucial to achieving your weight loss goals.

To lower your stress levels and cortisol (the stress hormone), consider implementing mindfulness strategies and self-care practices. This can include reducing screen time, spending time in nature, engaging in hobbies, deep breathing exercises, and consuming a nutrient-dense diet with minimal processed foods.

Additionally, specific keto-friendly foods possess stress-fighting properties and can support your overall stress response. Here are some examples:

• Avocados: Rich in potassium, which helps protect the normal function of muscle and nerve activity.
• Berries: Packed with antioxidants and immune-boosting vitamin C.
• Dark chocolate: Helps reduce cortisol and other stress hormones when consumed in moderation (70% cacao, one-ounce portions).
• Dark green vegetables: Excellent sources of magnesium and molybdenum, which support stress response and promote relaxation in muscles and nerves.
• Fermented foods (sauerkraut, kimchi): Contain probiotics that promote a healthy gut microbiome, which is linked to anxiety and mood regulation.
• Free-range poultry: High in tryptophan, an amino acid that aids in sleep and mood elevation.
• Grass-fed beef: Abundant in B vitamins, zinc, and iron, which help stabilize mood.
• Mushrooms (cremini, shiitake): Rich in pantothenic acid (vitamin B5), which improves your ability to respond to stress by supporting adrenal gland health.
• Nutritional yeast: Packed with B vitamins, essential for a healthy nervous system and balanced mood.
• Wild-caught salmon: Rich in omega-3 fatty acids, which combat mood swings and enhance cognitive performance.

By incorporating these stress-fighting keto foods into your diet and practicing stress management techniques, you can effectively reduce your stress levels and support your weight loss journey.

Lack of exercise

Exercise and physical activity are essential for weight loss on a ketogenic diet. Exercise helps to burn calories and build muscle, which can boost metabolism and increase the number of calories burned at rest. It also has numerous health benefits, such as lowering the risk of chronic conditions like heart disease, diabetes, depression, and anxiety.

To break a weight loss plateau, it is recommended to incorporate more physical activity into your daily routine. This can include simple activities such as taking the stairs, walking instead of driving, and standing at your desk. Scheduled exercise, such as cardio, resistance training, or high-intensity interval training, can also be beneficial.

In addition to formal exercise, it is important to increase non-exercise activity thermogenesis (NEAT) behaviours. These are activities performed outside of workouts, such as mowing the lawn, washing dishes, standing, and walking. Increasing NEAT can help burn more calories and overcome a weight loss plateau.

It is important to note that weight loss can vary from person to person, and small, consistent changes are key to losing and maintaining weight in a healthy way. Consulting with a healthcare professional or registered dietitian can also help address any underlying medical conditions or medications that may be hindering weight loss.

Sleep loss

Gradually reduce carbohydrates:

Instead of completely cutting out carbs, try gradually reducing your intake. Start by eliminating one type of high-carb food, such as grains, for a few days or weeks, then move on to sugary desserts, starchy vegetables, and fruits. This helps ease the transition and reduces feelings of discomfort.

Consume carbohydrates later in the day:

Eating carbohydrates before bed can improve sleep. This is because carbs increase brain tryptophan, which is then metabolized into serotonin and melatonin. Melatonin is a hormone that regulates the sleep-wake cycle and can improve sleep duration.

Get enough electrolytes:

Electrolyte imbalances can occur due to low insulin levels on a keto diet. Eating a variety of electrolyte-rich foods, such as broccoli, watermelon, chicken, canned tuna, and strawberries, can help prevent insomnia and other "keto flu" symptoms.

Eat nutrients that promote better sleep:

Include foods in your diet that contain nutrients known to improve sleep, such as magnesium, tryptophan, vitamin D, and omega-3 fatty acids. Examples of keto-friendly foods with these nutrients are almonds, spinach, chicken, turkey, beef liver, sardines, and salmon.

Follow a consistent sleep schedule:

Stick to a consistent sleep schedule by choosing a specific bedtime and wake-up time. Aim for 7-9 hours of sleep each night and incorporate relaxing activities before bed, such as taking a warm bath or meditating.

Exercise regularly but avoid nighttime workouts:

Exercise can help relieve insomnia and speed up ketosis and weight loss. However, avoid intense workouts close to bedtime, as this may interfere with sleep. Stop exercising at least 4 hours before bedtime, and opt for a walk after a large dinner instead.

Practice relaxation techniques:

Develop a relaxing bedtime routine by reading a book, listening to soft music, or trying out muscle relaxation exercises. These activities help lower the heart rate, reduce tension, and calm the mind, preparing the body for sleep.

Limit caffeine intake before bed:

Caffeine increases wakefulness, so avoid consuming coffee or other caffeinated beverages close to bedtime. Consider cutting back on coffee and avoiding it for at least 6 hours before sleeping if you experience insomnia.

Avoid using electronics at night:

Using electronic devices before bed can negatively impact sleep due to the blue light emitted from screens, which suppresses melatonin production. If avoiding electronics is not possible, use blue light-blocking glasses or enable the night shift mode on your devices.

Keep intermittent fasting periods short:

Intermittent fasting is often combined with the keto diet but can interfere with sleep when done for extended periods. Try shorter fasting periods, such as 12-16 hours instead of a full 24-hour fast.

Frequently asked questions