Potential Risks Of A Keto Diet
Does eating a keto diet pose any health risks? Although research on long-term health effects is needed, the evidence to date suggests that keto diets providing adequate nutrition are unlikely to cause harm.27
It is true that some people following ketogenic diets have experienced adverse effects, including kidney stones and vitamin and mineral deficiencies.28
However, these side effects are rare and we suspect they may vary with the variety of foods eaten.
In some cases, elevations in LDL-cholesterol and LDL-particle number have occurred in people who eat keto or low-carb diets with less fat and more protein than the classic ketogenic diet.29
However, individuals with diabetes or insulin resistance often respond to low-carb eating with improved lipid markers overall, as discussed earlier.
If your LDL increases after starting a keto or low-carb diet, please read our guides on LDL hyper-responders, the potential dangers of LDL cholesterol, and how to lower LDL cholesterol.
Final Thoughts On How Many Carbs Can You Eat And Stay In Ketosis
In the end this will be something each person will need to work out for themselves. It is something that the community is always split on as to the best way for results.
Unfortunately there is no one size fits all person in the world. Each of us are unique and hence we need things tailored more to us, our behaviors and what we like to do and eat.
Dont let anyone tell you something Isnt keto as ketosis is not any singular food it is a body system and you can still eat rice and be keto, eat crap and be keto, it is all shades of how much and what it does to you in the after effects.
Please share this if you liked it and if you know anyone who could gain some insight from reading I would love to help them out also. Please contact me if you learned anything from this or if I got anything wrong, Im not an expert, I just want to spread what has worked for me and scores of other people!
How Many Carbs Should You Eat To Get Into Ketosis
Updated Mar 3rd, 2022 Written by Craig Clarke
Limiting carbs is one of the easiest ways to get into ketosis. It doesnt require fasting it doesnt even require you to eat fewer calories all you have to do is restrict your carbohydrates and eat just enough protein to stimulate fat burning and ketone production.
Other factors like fat consumption, stress, and activity levels are important to consider as well, but knowing how many carbs you need to eat to get into ketosis is a good place to start.
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Phase Iii Ketone Utilization
It takes time for your body to adjust to the changes in fuel availability. Some people take longer to adapt to the ketogenic diet, while others seem to make the switch effortlessly. But around 2-4 weeks is an average for most. When your body starts utilizing ketones and oxidizing fat for energy, you have officially become keto adapted.
In the process of reaching ketosis, youll also experience some side effects termed keto flu. Its not a real flu and neither is it contagious. Its simply a result of fluid and electrolyte loss from glycogen depletion. Glycogen is stored with lots of water. So, when your body uses up glycogen, it also uses up the water and electrolytes with it. The keto flu is easy to treat with fluid intake, electrolyte drinks, and rest.
What Happens To Your Body Before Entering Ketosis
For your body to adapt to carbohydrate restriction, it must make many changes from the cellular level to the hormonal level. To get a better understanding of what happens, lets break the path to ketosis into phases.
Phase 1 The Glycogen Depletion Phase 6 to 24 hours after starting the ketogenic diet
During this phase, most energy is provided by glycogen. Due to the lack of dietary carbohydrates, insulin levels start dropping, causing more water and sodium to lost in the urine than usual. Some people may experience mild dehydration symptoms like dizziness and fatigue.
Phase 2 The Gluconeogenic Phase ~2 to 10 days on the ketogenic diet
During this phase, glycogen is depleted, and gluconeogenesis takes over to provide the body with energy. At this point, so much water and sodium are lost that many people experience flu-like symptoms if they dont replenish their fluids and minerals. The window of time for this phase is so broad because it depends on many genetic and lifestyle factors.
Phase 3 The Ketosis Phase ~3 to 10 days on the ketogenic diet
This phase is the phase you want to be in on the ketogenic diet. It is characterized by a decrease in protein breakdown for energy and an increase in fat and ketone use. During this phase, ketones can supply up to 50% of your basal energy requirements and 70% of your brains energy needs. Depending on many genetic and lifestyle factors, it may take you anywhere from 3 to 10 days to get to this phase.
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What Should I Eat On The Targeted Ketogenic Diet
The healthiest way to get your carbs on the targeted keto diet is to consume fruit, dairy, and whole-grain foods. Fruits contain fructose. Dairy contains lactose. Whole grains contain glucose. When consumed in moderation, you may also get your carbs from dextrose, which is found in food and beverage products for athletes.
To get your recommended daily allowance of fat calories, cook your food in vegetable oils that are high in omega-6 linoleic acid. Monounsaturated fats come from nuts, palm oil, olive oil, and avocados. Polyunsaturated fats come from nuts and fish. You can also get protein from nuts and fish as well as red meat and poultry.
Sugar Alcohol On The Keto Diet
First up, what is sugar alcohol? Its a type of carbohydrate that tastes sweet. On a molecular level, it looks like sugar and alcohol . Some sugar alcohols naturally occur in fruits and vegetables, and others are made by processing sugar.
But your body doesnt treat it the same as sugar. Your body processes regular sugar pretty easily. Sugar alcohols arent as easily digested or absorbed, which is why theyre used in sugar-free and lower-carb foods.
So, do sugar alcohols count as carbs? It depends on the type.
The following sugar alcohols do not count toward net carbs for keto. If youre eating something with these sweeteners, you dont need to include them in your carb count:
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The Best Time To Test
The best way to get the clearest results from testing your ketones and blood glucose is to test before you eat and 30 and 120 minutes after youve eaten and to be consistent about your testing times. So, pick a time to test that works best for you, and try to be consistent with that same time each day. Then you can compare your results to the days prior at the same time. At a minimum, when determining your daily carb limit, you may want to test two hours after you wake up to get your baseline test result, and again two hours after meals.
Factors That Can Influence Your Daily Carb Limit
Your carb limit can change based on your bio-individuality and other lifestyle factors. The following are some influences and what you can do to help ensure theyre working in your favor:
Emotional Stress Levels
Emotional stress can impact your insulin response to the stress hormones, so if testing your ketones and glucose on a stressful day, you may notice a rise in glucose which can suppress your ketones. Finding ways to manage stress, such as going for walks, yoga, deep breathing, and making changes in your life to decrease your stress levels, can help your glucose and your overall well-being.
Coffee
The effects of coffee on glucose and insulin are bio-individual. For some people, coffee consumption can raise glucose, while other people see no change and others find it improves glucose metabolism and insulin sensitivity. To find out how coffee affects you, test your glucose before drinking coffee and 30 minutes after coffee to see how your glucose levels react.
Exercise/Athletes
Sleep
Researchers found that a single night of partial sleep loss impairs fasting insulin sensitivity. So the best measurement results are after a full night of sleep. To determine if interrupted sleep affects your glucose, test each morning around the same time, while fasted, and record whether you had a full night of sleep or an interrupted nights sleep.
Type of Carbs
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How To Calculate Your Fat Intake
One of the main mistakes you can make on keto is not eating enough fat. For the longest time, nutritionists declared that fat, particularly saturated fat, was bad, which led to the low-fat craze of the 1980s and 1990s.
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However, this science has since been debunked, lacking any significant data showing a connection between a high-fat diet and an increased risk of heart disease.
After you calculate your protein and total carbs, your remaining calories of the day will come from fat sources. As stated earlier, this is typically 70-75% of your total calories of the day.
To give you an idea, 70% of 2,000 calories is 1,400 calories. If you divide 1,400 by 9 , you get 155.56 grams of fat per day.
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Time Your Carb Intakes Around Your Workouts With A Targeted Keto Diet
While a vast segment of the keto population wont need pre-or post-workout carbs, if youre an intense CrossFit devotee or take your lifting to 11, having a few extra carbs in your diet will help you become more explosive and give you sustained strength, energy and muscle recovery.
Meet the targeted ketogenic diet.
Here, your SKD macros wont change youll just eat most of your daily carbs around your workouts or between 30 and 60 minutes before your warm-up or after your routine.
Your pre-workout carb boost will give your muscles all the quick energy they need to slay leg day and your post-workout carbs will ensure full recovery when youre done.
Since these carbs will get torched during your training and recovery, theyll never have a chance to be stored. You also wont be out of ketosis for too long .
Now, if building your physique one muscle group at a time is on your agenda, lets talk advanced carb cycling next.
How Many Carbs To Stay In Ketosis
After this initial period, your bodys biochemistry will have been completely altered. Your liver enzymes will have changed from preferring glucose to loving fat and ketones. Even our hungry brain will be satisfied and wont create sugar cravings.
However, how many carbs to stay IN ketosis is a totally different question. Despite our increased efficiency with glucose, we can still get away with consuming slightly more carbohydrates, without losing our fat burning pathways.
In general, you can eat about 50 grams of carbs to stay in ketosis. After adapting properly.
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Why Is Counting Carbs On Keto So Important
When you keep net carbs low enoughtypically under 50 grams of net carbs per dayyour body enters ketosis: a metabolic state where you shift from burning carbs for energy to burning fat for fuel.
Getting into ketosis, and staying there, is the whole goal of keto. When youre in ketosis, you feel lasting energy, a cognitive boost and fewer cravings, to name just a few benefits. Keto can even help you stay at a healthy weight.
The problem is that eating too many carbs can prevent you from reaching ketosis and staying there. Thats why learning how to figure out net carbs is so important.
Go over your carb limit, and youll fall out of ketosis and lose out on all the benefits. If youre not seeing results on keto, our number one recommendation is to look at your macronutrient breakdown . This is true whether you follow clean keto or a dirty keto diet.
Regardless of your diet, a high amount of carbs can also contribute to the following side effects:
- Spikes in your blood sugar
- Disruptive changes to your hormones
- Shifts in your gut bacteria
- Health conditions like obesity, insulin resistance and metabolic syndrome
The trick is figuring out what your ideal carb intake looks like.
The reality is, carbs are fine in moderation. But if youre on a strict keto diet, you have to pay attention to every single gram and how your body responds to different foods.
Net carbs are important, but theyre not the whole picture on keto. Keep reading to find out why.
What Is The Keto Carb Limit
When it comes to your personal macro recommendations, youve got to turn to the science. We know theres no such thing as a one-size-fits-all approach to health on other diets, so why would keto be any different?
As it turns out, its not. Regardless of what the internet has told you, there doesnt seem to be any conclusive research indicating that the 20 gram carb suggestion is right for every one.
So why does everyone keep saying this?
This advised carb amount mainly comes from the recommended keto macro ranges, which include less than 5% of your calories come from carbs on a 2,000 calorie diet, 5% of your calories would equal roughly 20 grams of carbs per day or less.
Most people will still use 20 grams or less as a starting place, but there are a few other things to consider when it comes to your individual carbohydrate goals on a ketogenic diet. These include:
- How many calories do you need each day?
- How active are you and what types of exercise do you perform on a regular basis?
- What did your diet look like before starting keto?
- Is your goal to achieve ketosis?
- Are you counting net carbs or total carbs?
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What To Eat More Of For Ketosis To Kick In
- Fats: MCT oil, olive oil, avocado oil, coconut oil, rice bran oil, peanuts, and peanut butter, sunflower seeds and sunflower butter, almonds and almond butter, pistachios, pecans, hazelnuts, macadamia, walnut, cashews, Brazil nuts, coconut, chia seeds, flax seeds, butter, ghee, cheese, and mayonnaise.
- Proteins: Chicken with skin, beef, turkey, pork, duck, tuna, mackerel, salmon with skin, haddock, carp, tofu, mushrooms, eggs, and cottage cheese.
How Many Carbs Should I Eat To Stay In Ketosis
How Many Carbs Should I Eat To Stay In Ketosis? The primary concern of ketogenic eating is to limit carbs. Carb reduction forces your physical body to drop carbohydrates, which converts fat into fatty acids for quick, steady energy. Limiting carbohydrates also creates a hormone response that generates a metabolic state referred to as ketosis. Ketosis offers various health advantages and is the subject of many research studies.
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How Long Does It Take The Body To Get Into Ketosis
Ketosis isnt exactly easy to achieve. According to Salter, following the diets guidelines is paramount. This is because your body could snap out of its ketotic state at any point.
With the ketogenic diet, you have to meet these precise guidelines of eatingconsuming this exorbitant amount of fat, a very small amount of carbohydratesto actually see the benefits. If you do not eat to the guidelines, you actually dont induce the state of ketosis to experience those benefits, he says.
In order to see your body shift to ketosis and start experiencing benefits, you have to allow an adjustment period of a few weeks.
The first two to six weeks are virtually the ketogenic adaptation phase, where your body is going through the adaptation of switching to relying primarily on fat versus glucose or carbohydrates, Salter says.
He adds that to really see results, you should follow the diet for a minimum of three months.
of The Daily Apple says there are four indicators that youve gone into ketosis: