How many carbs can you eat on a keto diet. What is the recommended daily carb intake for ketosis. Why is tracking carbs crucial for keto success. How does limiting carbs affect weight loss and health on keto.

Understanding the Ketogenic Diet and Ketosis

The ketogenic diet has gained significant popularity as a weight loss strategy and potential treatment for various health conditions. At its core, this diet aims to induce a metabolic state called ketosis. But what exactly is ketosis, and how does the ketogenic diet achieve this state?

What is Ketosis?

Ketosis is a metabolic state in which the body primarily uses stored fat for energy instead of carbohydrates. This shift occurs when carbohydrate intake is significantly reduced, forcing the body to find alternative fuel sources. During ketosis, the liver breaks down fatty acids into molecules called ketones, which serve as an efficient energy source for the body and brain.

How Does the Ketogenic Diet Work?

The ketogenic diet typically involves consuming high amounts of fat, moderate protein, and very low carbohydrates. By drastically reducing carb intake, the body is forced to deplete its glycogen stores and switch to burning fat for fuel. This metabolic shift can lead to various potential benefits, including weight loss and improved blood sugar control.

• High fat intake (70-80% of daily calories)
• Moderate protein consumption (10-20% of daily calories)
• Very low carbohydrate intake (5-10% of daily calories)

Can the ketogenic diet offer benefits beyond weight loss? Research suggests that ketosis may have positive effects on various health markers, including blood sugar regulation, insulin sensitivity, and even neurological health. However, it’s essential to consider both the potential benefits and risks before embarking on a ketogenic lifestyle.

Optimal Carb Intake for Ketosis: Finding Your Sweet Spot

One of the most crucial aspects of following a ketogenic diet is determining the right amount of carbohydrates to consume. While general guidelines exist, individual needs can vary based on several factors. So, how many carbs should you eat on a keto diet?

General Carb Guidelines for Keto

Most ketogenic diet protocols recommend limiting daily carbohydrate intake to 50 grams or less. However, some individuals may need to restrict their carb consumption even further, to as low as 20-30 grams per day, to achieve and maintain optimal ketosis. It’s important to note that these figures refer to net carbs, which are calculated by subtracting fiber from total carbohydrates.

Is there a one-size-fits-all approach to carb intake on keto? The answer is no. While the general recommendation is to keep carbs under 50 grams per day, individual factors such as metabolism, activity level, and overall health can influence the ideal carb intake for ketosis.

Factors Affecting Optimal Carb Intake

1. Activity level: More active individuals may be able to consume slightly more carbs while maintaining ketosis.
2. Metabolic health: Those with insulin resistance might need to restrict carbs more strictly.
3. Body composition: Lean body mass and overall body fat percentage can influence carb tolerance.
4. Age and gender: Metabolic rates and hormonal factors can affect carb needs.
5. Health goals: Weight loss, maintenance, or performance goals may require different carb limits.

How can you determine your optimal carb intake for ketosis? The most effective approach is to start with a very low carb intake (20-30 grams per day) and gradually increase while monitoring ketone levels through blood, breath, or urine testing. This method allows you to find your personal carb threshold for maintaining ketosis.

Tracking Carbs on Keto: Tools and Techniques

Accurately tracking carbohydrate intake is essential for success on a ketogenic diet. Fortunately, various tools and techniques can simplify this process and help you stay within your target carb range.

Digital Tracking Tools

Several smartphone apps and online platforms offer comprehensive nutrient tracking, including carbohydrate counting. Some popular options include:

• Carb Manager: Specifically designed for low-carb and keto diets, offering extensive food databases and meal planning features.
• MyFitnessPal: A versatile app with a large food database and customizable macro tracking.
• Cronometer: Provides detailed nutritional information and allows for precise macro and micronutrient tracking.

How do these digital tools enhance carb tracking on keto? They offer convenience, accuracy, and the ability to log meals quickly. Many also provide insights into your overall nutrient intake, helping you maintain a balanced ketogenic diet.

Manual Tracking Methods

While digital tools are convenient, some individuals prefer manual tracking methods:

• Food diaries: Keeping a written log of meals and their nutritional content.
• Carb counting charts: Using printed references to look up carb content of common foods.
• Food scales: Weighing portions to ensure accurate carb calculations.

Can manual tracking be as effective as digital methods? Absolutely. While it may require more effort, manual tracking can increase awareness of portion sizes and nutritional content, leading to better overall dietary choices.

Common Challenges in Carb Tracking on Keto

While tracking carbs is crucial for keto success, it’s not without its challenges. Understanding and overcoming these obstacles can help you maintain consistency and achieve your ketogenic goals.

Hidden Carbs in Foods

Many foods contain unexpected sources of carbohydrates, which can quickly add up and potentially kick you out of ketosis. Some common culprits include:

• Sauces and condiments: Many contain added sugars or thickeners.
• Processed meats: Some may include sugar or starch-based fillers.
• Dairy products: Milk and yogurt can contain significant amounts of natural sugars.
• Nuts and seeds: While keto-friendly in moderation, they do contain some carbs.

How can you avoid hidden carbs on a keto diet? Reading nutrition labels carefully, opting for whole, unprocessed foods, and being mindful of portion sizes are key strategies for minimizing hidden carb intake.

Eating Out and Social Situations

Maintaining strict carb control can be challenging when dining out or attending social events. Some strategies to navigate these situations include:

1. Researching restaurant menus in advance
2. Asking for modifications to dishes (e.g., replacing high-carb sides with vegetables)
3. Focusing on protein and fat-based options
4. Bringing keto-friendly snacks or dishes to social gatherings

Is it possible to stay in ketosis while enjoying social situations? With proper planning and mindful choices, you can maintain your ketogenic lifestyle without sacrificing your social life.

Balancing Macronutrients on a Ketogenic Diet

While carb restriction is the hallmark of a ketogenic diet, it’s equally important to ensure proper balance of fats and proteins. Achieving the right macronutrient ratio is crucial for maintaining ketosis and optimizing health benefits.

The Ideal Keto Macronutrient Ratio

A standard ketogenic diet typically follows this macronutrient breakdown:

• Fat: 70-80% of daily calories
• Protein: 10-20% of daily calories
• Carbohydrates: 5-10% of daily calories

How does this macronutrient ratio promote ketosis? By keeping carbohydrates low and fat high, the body is forced to shift its primary fuel source from glucose to ketones, derived from fat metabolism.

The Importance of Adequate Protein

While the ketogenic diet is often associated with high fat intake, protein plays a crucial role in maintaining muscle mass, supporting immune function, and promoting satiety. However, consuming too much protein can potentially interfere with ketosis through a process called gluconeogenesis, where excess protein is converted to glucose.

How much protein should you consume on a keto diet? A general guideline is to aim for 0.6 to 1 gram of protein per pound of lean body mass, depending on your activity level and individual needs.

Cycling Carbs on Keto: Beneficial or Detrimental?

Some individuals incorporate carb cycling into their ketogenic lifestyle, alternating between periods of very low carb intake and slightly higher carb consumption. This approach, also known as cyclical ketogenic dieting, has gained popularity among athletes and those looking to optimize body composition.

The Concept of Carb Cycling

Carb cycling on keto typically involves following a standard ketogenic diet for 5-6 days of the week, followed by 1-2 days of higher carbohydrate intake. The theory behind this approach is that it may help replenish glycogen stores, boost metabolism, and prevent potential hormonal imbalances associated with long-term carb restriction.

Potential Benefits and Drawbacks

Proponents of carb cycling claim several potential benefits:

• Improved athletic performance
• Enhanced muscle growth and recovery
• Increased metabolic flexibility
• Psychological benefits from occasional higher-carb meals

However, carb cycling may not be suitable for everyone on a ketogenic diet. Some potential drawbacks include:

• Difficulty maintaining ketosis
• Increased cravings for high-carb foods
• Potential weight gain if not properly managed
• Complication of meal planning and tracking

Is carb cycling right for you on a keto diet? The answer depends on your individual goals, metabolic health, and lifestyle factors. It’s essential to consult with a healthcare professional or nutrition expert before implementing carb cycling into your ketogenic routine.

Adapting Carb Intake for Different Keto Diet Variations

While the standard ketogenic diet is the most well-known version, several variations exist to accommodate different needs and preferences. Each of these variations may have slightly different recommendations for carbohydrate intake.

Types of Ketogenic Diets

1. Standard Ketogenic Diet (SKD): The classic approach with very low carb, moderate protein, and high fat intake.
2. Targeted Ketogenic Diet (TKD): Allows for small amounts of carbs around workout times.
3. Cyclical Ketogenic Diet (CKD): Incorporates periods of higher carb intake, typically on a weekly basis.
4. High-Protein Ketogenic Diet: Similar to SKD but with increased protein intake.

How do carb recommendations differ among these keto variations? Let’s break it down:

• SKD: Typically 20-50 grams of net carbs per day
• TKD: Additional 15-30 grams of carbs before or after workouts
• CKD: 5-6 days of standard keto, followed by 1-2 days of higher carb intake (150-300 grams)
• High-Protein Keto: Similar to SKD, but with slightly lower fat and higher protein percentages

Which keto variation is best for you? The choice depends on factors such as your activity level, health goals, and personal preferences. Experimenting with different approaches under professional guidance can help you find the most sustainable and effective version for your lifestyle.

Long-Term Sustainability and Health Considerations

While the ketogenic diet can offer significant benefits for weight loss and certain health conditions, it’s important to consider its long-term sustainability and potential health impacts. As with any restrictive dietary approach, there are both advantages and potential risks to weigh.

Potential Long-Term Benefits

Research suggests that long-term adherence to a well-formulated ketogenic diet may offer several health benefits:

• Sustained weight loss and improved body composition
• Better blood sugar control and insulin sensitivity
• Reduced inflammation and oxidative stress
• Potential neuroprotective effects
• Improved cardiovascular risk factors in some individuals

Can these benefits be maintained long-term on a ketogenic diet? While many people report sustained improvements, individual responses can vary. Regular health check-ups and monitoring of key biomarkers are crucial for assessing long-term effects.

Potential Risks and Considerations

Despite its potential benefits, the ketogenic diet is not without risks, especially when followed long-term:

• Nutrient deficiencies: Limited food choices may lead to inadequate intake of certain vitamins and minerals.
• Kidney stone risk: High protein and low carb intake may increase the risk of kidney stones in susceptible individuals.
• Lipid profile changes: Some people may experience unfavorable changes in cholesterol levels.
• Hormonal impacts: Long-term carb restriction may affect thyroid function and reproductive hormones in some individuals.
• Gut health concerns: Limited fiber intake may negatively impact the gut microbiome.

How can these risks be mitigated while following a ketogenic diet? Strategies include ensuring adequate nutrient intake through careful food choices and supplementation, regular health monitoring, and working closely with healthcare professionals to address any emerging concerns.

Transitioning Off Keto

For those considering transitioning off a ketogenic diet, it’s important to do so gradually to minimize potential side effects and maintain metabolic health. Slowly increasing carbohydrate intake while monitoring how your body responds can help ensure a smooth transition.

Is it necessary to stay in ketosis indefinitely to maintain benefits? Not necessarily. Many individuals find success with a more moderate low-carb approach after achieving their initial health goals through ketosis. The key is finding a sustainable dietary pattern that supports your long-term health and well-being.

In conclusion, while the ketogenic diet can be a powerful tool for weight loss and health improvement, it’s crucial to approach it with careful consideration of individual needs, potential risks, and long-term sustainability. By understanding the role of carbohydrates in ketosis and implementing effective tracking strategies, you can maximize the benefits of a ketogenic lifestyle while minimizing potential drawbacks. As with any significant dietary change, consulting with healthcare professionals and staying informed about the latest research can help you make the best decisions for your health and well-being.

How Many Carbs a Day on Keto? Maximize Your Results

The ketogenic diet is a popular weight-loss approach used for centuries to treat various health conditions. Tracking carb intake is a crucial part of the ketogenic diet, as it helps to ensure that your body is in a state of ketosis. This article will explore how many carbs you should consume daily on the ketogenic diet.

The ketogenic diet typically limits carbohydrate intake to 50 grams or less daily and can even be as low as 20 grams. Usually, recommended ketogenic diets involve consuming 70-80% fat, 5-10% carbohydrate, and 10-20% protein from daily calories.

Key Takeaways

• The ketogenic diet is a popular high-fat, moderate-protein, and low-carb diet used for weight loss and to treat various health conditions.
• Keeping daily carb intake under 50 grams on the ketogenic diet is recommended, although some people may need to restrict their intake to 20-30 grams.
• Different tools, such as carb manager, MyFitnessPal, and NutritionLabel. com, can accurately track carb intake.

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Definition of Ketosis

Ketosis is a metabolic state in which the body uses stored fat as its primary energy source instead of carbohydrates. It is commonly associated with fasting and low carbohydrate diets, as the body shifts from burning glucose to burning stored fat for energy.

How the Ketogenic Diet Works

The ketogenic diet causes the body to go into a state of ketosis, when it begins to break down fat into molecules called ketones, which are then used for energy.

Related: Net Carb Vs Total Carb: Differences & Why It Matters?

Benefits of the Ketogenic Diet

A ketogenic diet is a powerful tool for achieving the following benefits:

Increased Fat Burning

The ketogenic diet forces the body to burn fat for energy instead of carbohydrates. This can help you lose weight faster than if you followed another type of dietary program.

Reduced Blood Sugar and Insulin Levels

The ketogenic diet can be beneficial in lowering blood sugar and insulin levels. Thus potentially decreasing the chances of developing diabetes and other metabolic diseases.

Risks of the Ketogenic Diet

Let’s examine the risks of the ketogenic diet:

• Kidney stones: The high levels of fat and low levels of carbohydrates in the ketogenic diet may increase the risk of developing kidney stones.

• Nutrient deficiencies: The ketogenic diet, which is low in carbohydrates, can lead to deficiencies in essential vitamins and minerals such as folate, vitamin B12, and thiamine.

Different Approaches to Calculating Carb Intake

The following are different approaches to calculating card intake:

• Plate Method: The Plate Method encourages dividing a plate into four sections. As a guide, fill half the plate with non-starchy vegetables, one-quarter with lean protein, and the last quarter with a healthy carbohydrate source.

• Glycemic Load: This approach considers the number of carbohydrates consumed and their glycemic index. It involves selecting carbohydrates with a low glycemic load, resulting in a lower and slower rise in blood sugar levels.

• Low-Carb Diets: It reduces the total carbohydrates consumed daily. The goal is to keep carb consumption to a minimum, usually less than 50 grams daily.

Related: What Alcohol Can You Drink On Keto? Go Keto-Friendly Booze

Factors to Consider When Calculating Carb Intake

Below are factors to consider when calculating card intake:

• Activity level: How active you are and your physical activity will affect the amount of carbohydrates you need.
• Weight goals: If you aim to lose weight, you may need to reduce the carbohydrates you consume.
• Gender: Men and women have different needs for carbohydrates.
• Age: Carbohydrate needs may vary depending on age.
• Medical conditions: Certain conditions can affect your ability to absorb carbohydrates.
• Dietary preferences: Vegetarian, vegan, and other dietary preferences can affect carbohydrate intake.

Recommended Daily Carb Intake on Keto

The recommended daily carb intake for ketogenic diets varies depending on individual goals, activity levels, and health status. Generally, it is recommended to keep daily carbs intake under 50 grams. However, some people may need to restrict their daily carb intake to 20-30 grams for optimal ketosis.

Different Tools for Tracking Carbs

Below are tools for tracking carbs:]

– Carb Manager

The Carb Manager tracks your carb intake and other nutritional information. It also offers meal plans, recipes, and other features to help you stay on track.

– MyFitnessPal

MyFitnessPal has a built-in food diary that makes tracking carbs a breeze. It also provides nutrition information and daily goals to help you stay on track.

– Fitbit

The Fitbit fitness tracker has a food tracking feature allowing you to track your carb intake easily. It also provides other important nutrition information.

Tips for Accurately Tracking Carb Intake

Below are tips for accurately tracking carb intake:

• Keep a food diary. Writing down everything you eat throughout the day can help you keep track of your carb intake.
• Use a nutrition tracker. Nutrition tracking apps can help you track what you’re eating and the nutritional value of each meal.
• Plan ahead. Planning your meals and snacks can help you stay on track with your carb intake.
• Measure your portions. Accurately measuring your portions can help ensure you’re not over-consuming or getting fewer carbs.

Related: What Is Dirty Keto? Clean Keto vs. Dirty Keto

Common Mistakes to Avoid When Tracking Carbs

Let’s examine the mistakes to avoid when tracking carbs below:

Not Setting Realistic Goals

Sticking to a low-carb diet when you are not used to it can be difficult, so it is essential to set realistic goals.

Not Eating Enough Protein

When tracking carbs, you must ensure that you get enough protein in your diet. Protein can help you feel fuller and more satisfied throughout the day.

Not Counting All Carbs

Carbs can be found in many different types of food, even those that don’t seem like they would have carbs. Be sure to count all sources of carbs, including those found in fruits, vegetables, and grains.

Examples of Low-Carb Foods to Eat on Keto

Examples of low-carb foods that you can eat on the ketogenic diet include the following:

• Meat: Beef, pork, lamb, chicken, turkey, etc.
• Fish: Salmon, trout, tuna, etc.
• Eggs: Whole eggs with the yolk are best
• Vegetables: Broccoli, cauliflower, spinach, kale, etc.
• Berries: Raspberries, blackberries, and other low glycemic impact berries
• Other Vegetables: Tomatoes, onions, peppers, etc.

Foods to Avoid on a Keto Diet

When following a keto diet, it is essential to be mindful of the types of food that you should avoid to remain in a state of ketosis. These foods include:

• Sugary Foods: Candy, cakes, ice cream, pastries, soda, fruit juice, smoothies, sports drinks, and any other food or drink with added sugar
• Starchy Foods: Bread, pasta, rice, potatoes, oats, quinoa, and other grains and grain-based products
• Beans and Legumes: Beans, lentils, chickpeas, peas, and other legumes
• Fruits: Apples, bananas, oranges, grapes, and other high-carb fruits
• Root Vegetables: Carrots, potatoes, turnips, and other high-carb vegetables
• Unhealthy Fats: Trans fats and other processed vegetable oils
• Alcohol: Beer, wine, and other high-carb alcoholic beverages

Related: What Fruits Are Keto-Friendly? 8 Healthy Options

Balancing Macros on a Keto Diet

The fundamental macro split for a keto diet is 75-80% fat, 15-20% protein, and 5-10% carbs. Focusing on nutrient-dense foods like fatty fish, nuts, seeds, avocado, and low-carb vegetables like broccoli and cauliflower is essential. Avoid processed and high-sugar foods. Ensuring you get enough fiber, vitamins, and minerals is also essential.

How Many Carbs a Day on Keto? FAQs

How Many Carbs per Day on Keto Female?

The amount of carbs you should eat on a keto diet depends on your individual goals and dietary needs. Generally, the recommended range for a female is between 20-50 grams of net carbs per day.

How Many Carbs per Day to Lose Weight for a Woman?

The recommended daily carb intake for weight loss in women is 20-50 grams daily. However, the exact number will depend on the individual’s age, weight, activity level, and goals. It is best to consult a registered dietitian for a personalized recommendation.

How Many Carbs per Day on Keto Male?

The amount of carbs per day on a keto diet varies from person to person, but men need 50-100 grams of carbohydrates per day.

How Many Carbs on Keto Cheat Day?

There is no exact answer to this question, as the number of carbs consumed during a keto cheat day varies from person to person. Generally, drinking fewer than 50 grams of carbs on a keto cheat day is recommended.

Net Carbs vs. Total Carbs Keto

On the keto diet, net carbs are the total carbs minus the sugar, alcohols and fiber. Total carbs are the sum of all the carbs in a food, including dietary sugar, alcohols and fiber. Net carbs are the only carbohydrates used for energy in a keto diet.

Conclusion

The ketogenic diet is a great way to reduce carbohydrate intake and can be an excellent option for those looking to lose weight and improve their overall health. Researching and consulting a healthcare professional to determine the best amount of carbohydrates for your individual needs is important.

References

• Carbmanager
• MedicalNewsToday
• Mayoclinic
• Ncbi. nlm.nih.gov

How many carbs on keto? Explanation, tips, and more

The ketogenic, or keto, diet limits the intake of carbohydrates and replaces them with fats. This puts the body into a state of ketosis, in which it uses fats instead of carbs for fuel.

A person on a keto diet eats foods that contain high levels of fats and very low levels of carbohydrates. The diet excludes a wide range of foods, including some fruits and vegetables, as well as bread, beans, and legumes.

This article looks into the number of carbs that the keto diet allows per day and which foods can help a person stay on track.

According to a 2018 review of the different types of ketogenic diet, a person should consume up to 50 grams (g) of carbohydrates per day to stay in ketosis.

A female on a keto diet should consume 40–50 g of protein per day, while a male should consume 50–60 g of protein daily.

But different keto diets allow for different amounts of carbs, protein, and fat:

• Standard ketogenic diet: Overall, 70% of a person’s intake is fat, 20% is protein, and 10% is carbs.
• Cyclical ketogenic diet: There is a cycle of 5 low carb days and 2 high carb days.
• Targeted ketogenic diet: A person can eat more carbs around high intensity workouts.
• High protein ketogenic diet: Overall, 60% of a person’s intake is fat, 35% is protein, and 5% is carbs.

The standard keto diet has been the subject of most research, and experts who recommend ketogenic diets tend to be more likely to recommend this type.

Learn about benefits of the keto diet here.

For anyone on the keto diet, it is important to consider the number of “net carbs” in foods.

A person can calculate the number of net carbs in a serving by subtracting the amount of fiber from the total number of carbs. If the food is processed, a person should also subtract half the sugar alcohol content. These quantities are included on food labels.

We look into these terms and the calculation in more depth below:

Total carbs

These are all the carbs in a serving of food, including the type that the body cannot completely digest and transfer into glucose for energy.

Net carbs

The body is able to absorb these, and they are also called digestible carbs.

To calculate the number of net carbs in a serving, subtract the fiber content from the number of total carbs. If the food is processed, also subtract half the sugar alcohol content.

Learn more about calculating net carb values here.

Fiber

Fiber is a type of carbohydrate that the body cannot digest and so cannot transform into glucose to store and use for energy.

The amount of fiber is included in the number of total carbs, but not in the number of net carbs.

Sugar alcohol

To calculate the number of net carbohydrates in processed foods, a person also needs to subtract half the amount of sugar alcohol from the number of total carbs.

The body does not digest all sugar alcohols, so these have less of an effect on blood sugar levels than regular sugar does.

Some examples of sugar alcohols include:

• sorbitol
• xylitol
• mannitol
• isomalt
• maltitol
• lactitol
• hydrogenated starch hydrolysates

Find out more about sugar alcohols.

When a person consumes carbohydrates, the body turns those carbs into sugar, which cells use for energy.

Significantly limiting the intake of carbs causes the body to burn fat instead of carbs for energy. As a result, glucose levels drop.

This forces the body to produce ketones, acids that appear in the blood and urine when the body burns fat. When the body uses fat as energy and releases ketones, this is called ketosis.

During ketosis, the body also produces less insulin, and it stores less fat as a result.

Learn more about how ketosis works.

The keto diet may help support weight loss, if this is a goal, by reducing levels of hunger and boosting metabolism. It may also help manage type 2 diabetes because the diet can reduce glucose levels.

How can someone with type 2 diabetes follow the keto diet safely?

Below, we explore how many net carbs various foods contain. This measurement excludes fiber and half the amount of sugar alcohols from the total number of carbs in the serving.

Fresh meat and fish

These foods tend to make up a large part of a keto diet, as they contain no carbohydrates but can be good sources of some nutrients.

Some examples of fresh meat and fish included in the keto diet include:

• turkey
• pork
• chicken
• lamb
• beef
• veal
• venison
• shellfish
• tuna
• cod
• salmon
• sardines

Learn how to incorporate meat into a diet for people with diabetes.

Dairy

Cheese tends to be low in carbs but high in fat, making it a good choice for keto diets. For example, 100 g of cheddar cheese has 2.44 g of carbs and 34 g of fat.

Vegetables

Dark green vegetables, such as broccoli, are low in carbs and rich in magnesium, protein, vitamin C, and antioxidants.

Fruits

Fruits are a key part of any diet, as they are rich in vitamins and minerals.

However, some fruits are high in carbs, so doing research, including checking labels, is key.

Nuts and seeds

Here, learn more about foods for a ketogenic diet.

Wheat-based products, such as rice, pasta, and cereals, are high in carbs. Therefore, a person on a keto diet should avoid them.

Below, we look at how many net carbs are in 100 g of various other foods.

Vegetables

Fruits

Food	Net carbs per 100 g
apple	11.41 g
pear	12.13 g
banana	20. 24 g
mango	13.38 g

Nuts, beans, and legumes

Keeping the keto diet sustainable can be challenging because it is very restrictive. A person may become bored by what they can eat.

Moreover, the diet can cause side effects.

Learn about possible side effects of the ketogenic diet here.

Gradual changes

It can help to ease into the diet gradually.

For instance, a person might stop eating one type of food at a time, such as bread or juice that is high in carbs and sugar.

Whole, unprocessed foods

Aim to consume carbs from whole, unprocessed foods to benefit from their vitamins and minerals.

Monitoring

For people on the keto diet, regular health monitoring is important, to check whether the diet is having any effects on the heart.

For people with diabetes, it is also important to monitor for hypoglycemia, or low blood sugar.

Overall, it is important to check with a doctor before making any significant changes to the diet, such as by switching to a ketogenic diet.

A person on the keto diet should limit their carb intake to up to 50 g a day. A person generally replaces high carb foods with fatty foods, such as eggs, dairy products, and fresh meat and fish.

Wheat products and some fruits, vegetables, beans, and legumes can be high in carbs, so checking food labels is key.

Before starting a keto diet, contact a doctor to make sure that the change will be safe.

KETO diet for the lazy. Easy and Simple

The ketogenic diet is a diet that is low in carbohydrates, moderate in protein and high in fat. With such a diet, the body reaches a state of ketosis, when carbohydrates are not used for energy, but ketones formed in the body and accumulated fats are used.

How to achieve a state of ketosis?

Ketosis itself is a phase of metabolism in which the body does not use carbohydrates and in particular glucose with glycogen as an energy source, but ketone bodies and fats.

Entering the body into a keto diet and maintaining it is quite simple. Here are some tips that will make it easier to get into ketosis:

1. First of all, you need to exclude carbohydrates: flour, sweets, vegetables and fruits with starch in their composition. However, it is not necessary to completely remove them from the diet – to maintain a balance of macronutrients and a balanced level of glucose in the blood, it is enough to consume no more than twenty grams of net carbohydrates per day, excluding fiber. This ensures a shortage of glucose, due to which ketones or ketone bodies begin their production – an alternative source of energy for the body. The content of ketones over 0.5 mmol / liter indicates that the body has successfully entered a state of ketosis.
2. Only net carbohydrates are counted. Calculating their amount from the total number of carbohydrates consumed is simple: subtract the amount of fiber from the total number of carbohydrates.
3. Keep in mind that on the so-called “standard” ketogenic diet, fats account for up to 80% of the nutritional value per day. Up to 5% is given for carbohydrates, and up to 20% for proteins. If you prefer a smoother transition to a new diet, you can change these values ​​​​in favor of your body – add a little carbohydrate, for example, or a little more protein.

In general, it is undesirable to gain more than thirty grams of net carbohydrates per day. At the same time, an excess of protein is also undesirable – protein can stimulate the production of insulin, which inhibits the production of ketone bodies. In the early stages of the diet, this is of particular importance, since entry into ketosis must be sure and fast.

We also recommend drinking up to two and a half liters of water per day – this is the necessary amount of fluid to restore the water balance in the body and help it adapt to new conditions.

To understand whether you have entered a state of ketosis or not, you can use two types of studies: instrumental and subjective. Measuring blood ketones is an accurate method, but it is not widely available. Subjective sensations allow you to understand whether your body has entered a state of ketosis or not:

• frequent thirst and dry mouth are one of the main indicators of ketosis. When the body enters this state, it begins to lose a lot of water – the kidneys try to actively eliminate the products of ketone processing, because of which urination becomes more frequent and the desire to drink increases;
• Fruity or acetone breath is another reliable indicator of ketosis. It also appears due to the breakdown of ketone bodies. Breath freshener or regular chewing gum easily solves this problem;
• weight loss. Variations of the ketogenic diet are known for being low in carbs and are therefore considered quite effective for weight loss. During the first week, weight quickly disappears – this is due to the removal of glycogen and water, as well as appetite suppression. After that, fat is burned more slowly, but more efficiently – its already existing reserves go to waste.

There are also objective indicators of the body entering ketosis: an increase in the number of ketone bodies in the blood from 0.5 mmol / liter, an increase in the level of ketones in the urine and in the breath.

Despite the benefits of the keto diet and the relatively easy introduction of the body into a state of ketosis, this diet has several contraindications:

• type 1 diabetes mellitus, especially with complications that have already appeared;
• diseases of the gallbladder and biliary tract in general;
• diseases of the liver, kidneys, pancreas;
• pregnancy;
• underweight regardless of the presence of metabolic disorders.

It is important to remember that the diet should have a positive effect not only on the physical state of the body, but also on mental health – it is also not recommended to switch to such a diet under duress or during an exacerbation of mental illness.

Keto diet for weight loss

There is scientific evidence that the ketogenic diet is effective for weight loss. Moreover, several varieties of the keto diet have already been invented, allowing you to choose the diet that best fits into a person’s lifestyle and state of health.

So, there are the following subtypes of the keto diet:

• classic, which requires standard twenty grams of carbohydrates per day – that is, 5 percent of the total daily diet;
• modern – for it you can already consume up to 30 grams of carbohydrates, and proteins can be calculated using the formula 1 gram per 1 kilogram of weight;
• sports – allows you to consume a slightly larger amount of carbohydrates for a period of intense training, since glucose is especially needed during this period by skeletal muscles;
• vegetarian – in this case, all animal products are simply replaced with vegetable ones;
• The lazy keto diet allows you to focus on hunger and taste without being as zealous about tracking every gram of macronutrients you eat. The only thing you need to keep a close eye on is the daily amount of carbohydrates. The lazy diet also doesn’t need to track calorie intake;
• A pure ketogenic diet differs from the standard diet with the exception of various supplements with minerals and fatty acids – all these elements in this diet option must be obtained exclusively from foods in the diet – the result depends not only on the ratios of proteins, fats and carbohydrates per calories, but also on the percentage vitamins in food.

The ketogenic diet alone has been shown to be effective for weight loss compared to diets that balance dietary fat reduction. In one study, people in the group following the keto diet managed to lose an average of 11 kilograms, compared to 7 kilograms in the group that simply followed the dietary recommendations.

One of the factors of this effect is appetite suppression, which develops as a result of ketosis. This allows you to regulate your food intake and lead a more balanced diet.

It is also worth noting that the keto diet is allowed in type 2 diabetes – in this case, insulin is still produced, which can regulate the production of ketone bodies. In type 1 diabetes, there is little or no insulin production, which is why the keto diet is often contraindicated for such people.

Other benefits of this diet include some efficacy in the symptomatic treatment of epilepsy.

Other benefits of this diet include:

• lowering cholesterol and high-density lipoprotein levels – and this is the main prevention of atherosclerosis and coronary artery disease, which can lead to a heart attack;
• acne reduction. Hormonal regulation of acne can reduce the number and frequency of rashes;
• symptomatic treatment of Alzheimer’s and parkinsonism. Ketosis causes long-term metabolic changes that alleviate the symptoms of these diseases and generally improve their course.

What is prohibited and allowed on the ketogenic diet?

From everything already mentioned above, it becomes clear that carbohydrates on such a diet do not complain much. The list of prohibited immediately includes:

• all foods with a high content of starch or grain flour: potatoes, pastries, flour, vegetables and fruits with starch;
• sweets, including carbonated drinks and confectionery;
• any fruit other than berries;
• beans – peas, chickpeas, beans;
• foods marked “fat-free” – as a rule, the balance of calories in them is achieved by replacing fats with fast carbohydrates and sugars;
• alcohol – most of these drinks contain enough carbohydrates to stop ketosis.

Against the background of such restrictions, it seems that the diet is very strict, but it is not – just look at the list of recommended foods for the keto diet:

• practically any meat – from pork and bacon to chicken and turkey;
• oily fish, predominantly oceanic – tuna, trout, salmon;
• chicken and any other eggs with a large yolk;
• butter and cream of maximum fat content – the same principle applies to cheeses and dairy products;
• seeds, nuts and oils – the choice is practically unlimited here, since the fat content in such products is maximum;
• “safe vegetables” – that is, not root vegetables. These are mainly green and red vegetables, which contain a minimum of carbohydrates and a lot of water, as well as herbs, seasonings and spices.

Purchasing processed foods on a ketogenic diet is not recommended, as the use of whole foods in the diet allows you to more accurately track your daily protein, fat, and carbohydrate intake.

Approximate diet for every day

Having a list of allowed and prohibited foods on hand, you can easily create an approximate menu for the week.

For example, breakfasts every day or every other day can consist of dishes containing eggs – these are various versions of scrambled eggs, and omelettes with a variety of additives. For breakfast every day you need to consume enough fatty foods – it should be either bacon, or cheese, or sour cream and oils.

Lunch should preferably be protein-rich – here you can add your favorite meat in any form every day. We recommend warm salads, steaks and other dishes with grilled or stewed meats – be sure to add a fresh garnish of “allowed” vegetables.

For dinner, you can either duplicate the proteins or make a simple salad dressed with your favorite oil.

The main thing is variety, so that every day your breakfasts, lunches and dinners please you and make your diet enjoyable.

As snacks, you can use nuts or seeds, cheese or a piece of dark chocolate with at least 90% cocoa content.

In addition, various dietary supplements such as minerals, protein and caffeine may be helpful at first. The addition of minerals to water and food makes it easier to endure the initial period of the keto diet, when the acid-base and electrolyte balance changes dramatically. Caffeine gives more energy when you feel tired at first, and protein allows you to compensate for the lack of protein in some foods.

Can I include sweets in my diet?

At first glance, sweets seem to be strictly forbidden, scaring people away from this diet. Meanwhile, it is allowed to include various berries, sweets based on sweeteners, stevia, and even nut butter in the diet.

In addition, dark chocolate and chocolate with stevia are allowed – it is she who is considered the best sugar substitute for a ketogenic diet.

Possible Side Effects of the Keto Diet

Initially on a ketogenic diet, you may experience weakness, nausea, and headaches, also known as the keto flu.

This is a normal phenomenon associated with the transition of the body to a new diet. To ease this period, we recommend adding caffeine or caffeinated low-carb foods to your diet, drinking more water, and restoring electrolyte balance – mineral water or saline is good for this.

complete guide for beginners. What you need to know before trying the ketogenic diet? Nutrition tips: Nutrition and sleep: Taking care of yourself: Lenta.ru

Low carbohydrate diets, including the ketogenic diet, have long been known to medicine. However, they have become popular in recent years, when instead of reducing the amount of fat for weight loss, nutritionists began to strongly recommend cutting carbohydrates in the diet as much as possible in order to lower blood glucose levels. The keto diet is considered to be one of the most effective for fast weight loss. As part of the series of materials “The Whole Truth About Diets”, Lenta.ru, together with experts, compiled a short guide for beginners to eat according to the keto system and figured out whether this diet is really as good as they say about it, for whom it suits or does not suit, and what harm can bring to health.

What is the keto diet

The ketogenic, or keto, diet is a diet based on fats, while the amount of carbohydrates is sharply limited to a maximum of 50 grams per day. On a keto diet, energy is distributed as follows: carbohydrates make up 5 percent of the daily caloric intake of food, proteins – 20 percent, and fats – 75 percent.

The surge in popularity of the keto diet occurred in 2017-2018, but it has been known in medicine for a long time. The Mayo Clinic doctor Russell Wilder came up with it and gave it such a name back in 1921 years old. In his work, he described the ketogenic diet as an effective treatment for children with epilepsy. As an anticonvulsant therapy, it was used for almost ten years, until the invention of special antiepileptic drugs.

How the keto diet works

The main idea of ​​the keto diet, according to Svetlana Pavlichenko, cardiologist, executive director of the ANO National Research Center “Healthy Eating”, is to induce a state of ketosis in the body, which occurs with an acute shortage of carbohydrates. In stress mode, due to low blood sugar, that is, deprived of glucose as the main source of energy, the body begins to “burn” the fats received from food and previously deposited, converting them into ketone bodies. These ketone bodies in the blood, in turn, become an alternative source of nutrition for the internal organs, muscles, and brain, and are then excreted from the body in the urine.

The body perfectly “feeds” on ketone bodies, so most of those who follow the keto diet note that they become more resilient, efficient, and energetic. Often, following a low-carbohydrate diet, people’s skin condition improves, puffiness disappears

Elena TikhomirovaTherapist, nutritionist

Signs of ketosis in the body

for your condition. Usually, the more physical activity on a keto diet, the faster addiction passes and there are fewer side effects, ”explained Pavlichenko.

Photo: Antonina Vlasova / Shutterstock

The state of ketosis in the early days is accompanied by characteristic signs, including fruity or acetone bad breath, frequent urination and intense thirst, bowel dysfunction, irritability, increased fatigue, nausea, dizziness, sharp hunger pangs, insomnia and weight loss. If these symptoms of the so-called “keto flu” do not go away by the end of the third week of the diet, then this nutrition system is not suitable for a person, and it is better to refuse it.

Also, in the first days of switching to a keto diet, it is especially important to drink plenty of water and rationally reduce the diet, Elena Tikhomirova, a general practitioner and nutritionist, warned. According to her, prolonged fasting, coupled with dehydration and an increase in the amount of fat in the diet, can provoke ketoacidosis.

Photo: Kmpzzz / Shutterstock

After the adaptation period, lightness, vigor and clarity of thought usually appear, mood improves. “Many proponents of the keto diet report that they are much less hungry. This is easily explained: ketones reduce the production of the hunger hormone ghrelin, and due to the almost complete absence of carbohydrates in the diet, there are no jumps in blood sugar levels and, as a result, the feeling of satiety persists for a long time, ”added Tikhomirova.

Types of keto diets for beginners and professionals

There are several varieties of the ketogenic diet, the most popular of which are: percent – for proteins and five percent – for carbohydrates.

The Cyclical Keto Diet suggests following a keto diet for five days, followed by two days of a diet with enough carbohydrates to replenish glycogen, a polysaccharide that supplies glucose to the blood and serves as a reserve source of energy for the body.

Classic and high-protein versions of ketogenic diets are currently well studied, as most of the research is devoted to them.

Do’s and Don’ts on the Ketogenic Diet

The basis of the keto diet is foods high in protein and fat. The recommended total amount of carbohydrates per day should not exceed 50 grams (for example, this is how much is contained in 100 grams of bread).

Foods allowed on the keto menu:

• Fatty meats: chicken legs, steak, pork, bacon.
• Fatty fish, primarily salmon, any seafood.
• Poultry: turkey, duck, chicken.
• Nuts, seeds, avocados, eggs.
• Vegetable oils: olive, linseed.
• Butter, lard.
• Full-fat dairy products, cheeses, cream, sour cream (be aware that these products are rich in carbohydrates) in limited quantities.
• Low-carb leafy, non-starchy green vegetables: spinach, kale, lettuce, broccoli, kohlrabi, cucumbers, zucchini.

Photo: Serghei Savchiuc / Unsplash

Foods prohibited on the keto menu:

• Any starchy vegetables: potatoes, corn, pumpkin.
• Flour products: all types of bread, pasta.
• Cereals, legumes.
• Fruits, berries.
• Alcohol.
• Sweets: sugar in all forms is excluded, including in the form of sweets and pastries.

Nutritional impact of the keto diet

The keto diet remains one of the most effective for rapid weight loss. According to studies, when choosing between it and a low-fat diet, it is better to opt for keto. This diet works twice as efficiently, as you feel fuller and burn fat faster by eating less food.

However, in terms of long-term effect, the ketogenic diet is much less attractive.

Due to the unbalanced composition, this diet should not be continued for a long time. And one has only to return to normal nutrition, as the lost kilograms immediately return. Each new entry into keto is no easier than the previous one, with the same side effects: fatigue, nausea, irritability, gastrointestinal problems

Svetlana Pavlichenko Cardiologist, executive director of ANO National Research Center “Healthy Eating”

Who is the keto diet recommended for

The keto diet is suitable for relatively healthy people who want to lose weight fairly quickly and change their eating habits, Tikhomirova explained. According to the nutritionist, this regimen has also proven effective in the treatment of type 2 diabetes. By drastically restricting carbohydrates, 95 percent of patients with this disease are able to reduce their dependence or completely stop insulin and avoid spikes in blood glucose levels.

Photo: Louis Hansel / Unsplash

However, if you have type 1 diabetes, you should avoid the keto diet. “Patients with type 1 diabetes should weigh the pros and cons and discuss all the nuances with an endocrinologist before changing their diet in accordance with the rules of a high-fat diet. It is necessary to strictly follow the recommendations of the attending physician in order to correctly calculate the level of insulin administered, and it is better to choose some other restrictive diet altogether, ”warned Tikhomirova.

Dietary recommendations are backed up by research showing that in people with type 1 diabetes, the ketogenic diet increased the frequency of episodes of hypoglycemia: 6. 3 episodes per week, compared with the one to two episodes per week typically reported by people on the ketogenic diet. other diets.

In addition, most of the participants in the scientific experiment also developed dyslipidemia, a dangerous violation of the normal (physiological) ratio of blood fats (lipids), which can lead to the development of atherosclerosis and diseases of the cardiovascular system

Scientists have also studied how a low-calorie ketogenic diet affects potency. According to a report presented at the 23rd European Congress of Endocrinology, such a diet increases the level of sex hormones in overweight and obese men. However, the information collected by specialists is currently insufficient for any conclusions, and additional studies are required.

Possible Health Side Effects of the Ketogenic Diet

A diet with virtually no calorie count, a large list of allowed foods, and a relatively low risk of relapse seems very attractive, but this eating plan is not for everyone. In particular, according to Pavlichenko, the extremely high percentage of fat during ketoration causes alertness: up to 75 percent of the daily caloric content. This is contrary to the recommendations of the World Health Organization, which advises limiting fat to 30 percent of total daily calories, and saturated animal fats should not exceed 10 percent, the cardiologist continued. Excess saturated fat in the diet increases the risk of death from cardiovascular disease.

Photo: Shutterstock

This is also evidenced by a massive 2018 study showing that people who eat high-fat, low-carb diets for long periods of time have a 51 percent increased risk of sudden death from stroke, cardiovascular diseases by 50 percent, as well as from oncology by 35 percent.

In addition, scientists warn that a ketogenic diet can cause kidney stones and also increases the risk of non-alcoholic fatty liver disease due to the high content of red meat in the diet.

For people with chronic liver and kidney disease, the keto diet is absolutely contraindicated. When you enter ketosis, toxic substances are released, which primarily affect the body’s natural filters – the kidneys and liver. Where a healthy person gets away with two weeks of nausea and fatigue, the consequences for diseased kidneys can be fatal0003

Also, according to Pavlichenko, for people with gallbladder pathologies and problems in the gastrointestinal tract, in order to avoid exacerbation, it is better to completely abandon the idea of ​​trying this nutrition system.

In addition, the cardiologist recommended taking into account that the ketogenic diet is not balanced in terms of nutrients, therefore, additional intake of vitamins and microelements may be required, which must be chosen after consultation with a specialist.

Is it worth choosing a keto diet for weight loss

Pavlichenko noted that the ketogenic diet is one of the most difficult to follow. According to her, keto dieters are having to rethink their entire diet, because sugar is found in the most unexpected foods, such as ketchup. In addition, according to experts, this is one of the most expensive food systems in terms of finance. Good meats, quality green vegetables, and specialty keto desserts are worth much more than potatoes, tomatoes, and pasta, which you have to give up.

Photo: Paula Vermeulen / Unsplash

“In general, science has not yet made a final decision about the benefits or harms of the keto diet for the body. This is a relatively young diet and there is not enough information available to assess its long-term health effects. To date, doctors believe that the keto diet is an ambiguous eating plan with serious health contraindications and side effects. You need to choose it for weight loss with great care, after consulting with your doctor, ”explained Pavlichenko.

In conclusion, Tikhomirova urged to remember the main rule of any diet – calorie restriction: “It is important to remember that all people who are undernourished lose weight. And, in fact, it doesn’t matter which calorie-restrictive diet they choose.