Keto Means
Keto Means
Photo: Jean-Daniel Francoeur
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.
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Read 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. Carb targets to stay in ketosis Share on Pinterest Arx0nt/Getty Images 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. 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. 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. 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. How to calculate carbs 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
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