Keto and Low Carbs
The low carb aspect of the keto diet is the most crucial to maintain weight loss and a healthy balanced lifestyle. While it shares many things with other low carbohydrate diets it is more drastic in overall reduction and replaces with specific types of fats. The ultimate goal is to push you quickly into that special metabolic state where the diet gets its name.
But “low carb” isn’t the same as keto! The ketogenic diet limits carbohydrate intake to at least 30 net carbs per day and sometimes as low as 20. To understand why it helps to know what a “net carb” is and why calculating your carbohydrates is necessary for reaching ketosis. Our keto calculator is easy to use and free! Feel free to reach out to us if you have any questions about the macros in our food or if you’re finding it hard to track at the beginning of your diet.
How Low Carb Is Keto?
There are many low carb diets out there, and most of them limiting carbohydrates to below 100-150 grams per day. They do this by taking out the more notable carbs and replacing them, like swapping out pasta with zucchini noodles or bread with lettuce wraps. These are good tactics, and even those who aren’t trying to get into ketosis should reduce their carb load.
What Are Net Carbs?
Net carbs are the total carbs minus fibre and non-digestible sugar alcohols like erythritol. Fibre and specific forms of sugar alcohol are not included as net carbs because our bodies don’t absorb, metabolize, or break them down into glucose. What we’re counting are the remaining carbohydrates that get turned into blood sugar and prevent the body from entering ketosis. To reach your goal, you can only consume at least 30 grams of net carbs per day.
It’s pretty easy to calculate net carbs. For whole foods, subtract the fibre from the total number of carbs. Processed foods in Canada already have fibre removed from the “total carbohydrate” number on nutritional packaging, but you should still subtract half the sugar total from this line. This is a general rule because if the food only contains a sweetener like erythritol, which is keto-friendly, the total number can be completely subtracted.
You can find the net carb value of whole foods just about everywhere, and made-for-keto products will have the net carbs listed on them. Some regimens like to count the total amount of carbohydrates, but this can derail new dieters.
Calculating net carbs leaves room for leafy greens and low carb vegetables which have plenty of fibre. This is crucial to balancing out the other fatty parts of the diet that make people concerned for their overall health in the long term.
Leaf green selections are important to include when calculating carb intake and ensuring that the diet is well-balanced. If you’re getting a sense of the “scientific nature” of this diet – you’re right! It’s crucial to be on top of your overall intake and the macros you’re consuming daily.
Replacing Carbs With Fat!
The body turns carbohydrates into glucose for energy, but what fills the carb-less void? Healthy fats. When you enter ketosis, the body has found a secondary source of energy in the fat stores on your body. It will move into a metabolic function that turns these and the dietary fats you consume into ketones. This is why you have to consume at least 70% fat, 25% protein, and a small 5% share going to carbohydrates. These percentages are flexible, but you’ll need to keep the last one to a bare minimum.
Frequently Asked Questions About Low Carb Aspects Of Keto
You might say that keto is the “lowest-carb” diet, but it doesn’t have to start low right away. Beginning your journey with a low-carb diet is a good way to ease into the more rigorous ketogenic diet. You can start by stopping sugar intake and replacing your carb-heavy favourites with alternatives. This can also help you see that the keto diet isn’t a difficult starvation diet, but rather a healthy way to achieve weight loss and other health goals!
For each person, the exact quantity of grams of carbs will be unique, but it usually amounts to about 20 to 50 g per day. Some are focused on net carbs on a keto diet, which is complete carbs without fibre. In the total carb count, fibre is not calculated because it is not processed.
Low-carb is “essentially keto”, but with a slightly greater consumption of carbs – maybe 75-150 g of carbs a day. Purposely low carb nutrition is not as low in carbs as keto to keep you in perfect ketosis. You are likely to slip into moderate ketosis among both meals without establishing regular routines.
Though a low carb diet is not strictly defined, nothing less than 100–150gs per day is usually considered low carb. It’s certainly much lower than the typical US and Canadian diet. Inside this carb zone, you can achieve results as long as you eat minimally processed organic dishes.
Low carb diets such as keto offer a significant loss of weight if committed to st Experts claim you can drop weight quicker on minimum-carb diets like keto, but it’s a long-term solution that needs to be tracked and monitored. Keto dieters cut their sugar intake significantly — which most nutritionists believe is positive— but they also remove healthy carbs.