Monday, September 26, 2022

How Do You Measure Carbs On Keto

Why The Type Of Sugar Alcohol Matters

How to Calculate Net Carbs (Low Carb / Keto)

Sugar alcohols are alcohols derived from sugar – but don’t worry, they won’t make you drunk! They are widely used in the food industry to improve a products’ viscosity and sweetness, but they also occur naturally. Nowadays, they are well known for their sweetening properties, while carrying fewer calories than classic table sugar. Some, like erythritol, don’t even contain any calories! That’s because our bodies cannot break them down properly. As these alcohols have different chemical structures, the degree to which we can break them down varies. Therefore, some of them are worth counting as net carbs, while some are not. The following sugar alcohols will pass through you without being digested, and therefore do no count towards net carbs:

  • erythritol
  • mannitol
  • lactitol

However, don’t think that you can eat those sweeteners to your hearts content, as excessive consumption can cause gastrointestinal discomfort.The rest of the sugar alcohols are counted towards the net carbs result only partially, that’s why we need to divide their weight by 2.

How To Accurately Measure If You Are In Ketosis

Have you been on a ketogenic diet for some time and are wonderinghow to tell if you are in ketosis?

Or maybe you’re like us and want to have something tangibleor measurable.

One of the most commonly asked questions we get is,How do I check my ketone levels?

In this post, we’re going to go over the what and how of measuring your level of ketosis.

How to measure ketosis?

The three primary methods of measuring ketones in your body, all of which have their advantages and disadvantages are:

  • Breath Ketone Meter
  • Ketone Urine Strips

First, we’d like to lay out the foundation, this way you understandexactly WHAT you are measuring.

Each of the three ketone bodies is measurable because they spill over into different areas of your body: your urine, breath, and blood.

No one measurement or form is greater or worse than the other, but when it comes to a gold standard, or what is commonly referenced in medical literature, levels of beta-hydroxybutyrate is most typical.

Furthermore, the three different ketone bodies are easily measurable within the comfort of your home. Thus, there is no need for you to pay for any fancy lab tests or buy super high-end equipment.

So, let’s dive in with a closer look at each method along with their advantages, disadvantages, best practices, and our recommendations.

How Net Carbs Play Into The Keto Diet

Now you know what net carbs are, how to calculate them, and the recommended number of net carbs.

Do you know why knowing this number is so important? Heres a simple explanation.

As you know, the keto diet is a macronutrient restricting diet requiring that you consume a low amount of carbohydrates and a high level of fats.

Since your body cant produce glucose due to a lack of carbs, you enter a state of ketosis and use your fat to produce ketones, an alternative energy source.

Its essential that you track your net carbs to ensure your body isnt producing glucose and instead produces ketones from your fat.

This, in essence, leads to weight-loss as your stored fat turns into energy.

Read Also: Can U Eat Carrots On Keto

How To Calculate Net Carbs

Whether to count net or total carbs is a controversial topic within the low-carb community.

For starters, the term net carbs isnt officially recognized or agreed upon by nutrition experts. In addition, due to conflicting and outdated information, figuring out how to calculate net carbs can be confusing.

In fact, the net carb claims on packaged foods may not reflect the number of carbs your body actually absorbs.

Luckily, knowing how your body processes different types of carbs may help you achieve your target blood sugar, weight loss and health goals.

This article looks at the science behind net carbs, provides simple calculations for determining your intake and discusses the pros and cons of counting net carbs.

Gather Tools To Measure Food

Learn how to calculate the net carbs in your food. : veganketo

It may sound obvious, but you can’t determine the amount of carbohydrate in a portion of food unless you know how much of the food you are going to consume.

Measuring tools are essential for this vital step, especially when you first start out. It is very common for people to think they know about how much a tablespoon or half a cup or six inches is, but often their estimates are inaccurate.

Handy tools include measuring cups and spoons and a kitchen scale .

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Replace Saturated With Monounsaturated Fat

Keto is a high-fat diet. Because of this, going Keto entails eating more butter, animal fat, coconut oil, and other sources of saturated fat than most people otherwise would.

And as we covered earlier, higher intakes of saturated fat are well understood to raise cholesterol levels. Thats why Keto and high cholesterol often go hand in hand.

One way to mitigate high cholesterol on Keto? Replace saturated fats with monounsaturated fats.

The best sources of monounsaturated fats are olives, avocados, and nuts. Instead of a fatty ribeye, you have a chicken and spinach salad drenched with olive oil. Instead of cooking with butter, you cook with avocado oil. You get the idea.

Why The 2 Camps

The reason theres an impassioned debate about whether to count Total Carbs or Net Carbs is because both camps are right.I know. I can see the around the world. But hear me out.Each side believes theyre right simply because its whats worked for them. Which means they both work. Hence, the strong feelings.The question then for you, isnt:

Who is right?

The question you need to ask yourself is:

Whats right for me?This is where our whys come in.

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Net Carbs Vs Total Carbs Which Should You Count On Keto

If youre just starting out on the Keto diet, your head might feel like its swimming with numbers.

In particular, youre probably confused about carbs on keto. Whats the difference between net carbs and total carbs? Which should you be counting on Keto?

Check out our 2-minute video for a quick answer and then read the post for more details:

Well clear up all these issues and more for you today.

For starters, well clarify the difference between net carbs and total carbs, so you can see why this distinction matters when youre following the Ketogenic diet.

Keto Calculator Calculate Your Macros

How to Calculate Net Carbs on the Keto Diet. Carbohydrates the New Label? Net Carb Calculator

Starting keto? First, lets calculate keto macros!

Getting the right keto macro ratio is essential in reaching and maintaining ketosis.

This simple keto diet calculator makes it easy for you to determine your macros for the ketogenic diet. Taking in the proper portions of fat, protein, and carbs is critical in producing ketones.

This keto macro calculator is the first step to your keto diet success.

Simply enter your information in the calculator below.

meters

Weight

Net carbsgrams

Specify the amount of daily net carbs you’d like to consume. Typically, 20-30 grams is recommended to start with.

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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.

High Glucose Spikes To Small Amounts Of Carbs

Keto diets help to lower insulin levels. But, another common trend that we see is slightly higher glucose responses to a small amount of carbs. Individuals who follow a very low carb diet may have lower insulin sensitivity compared to someone who consumes more carbs. Keto diets can lead to a temporary physiological insulin resistance, in which the body overreacts when carbs are introduced.

Physiological insulin resistance is different from pathological insulin resistance. Pathological insulin resistance is a disease state, whereas physiological insulin resistance is a temporary adaptation. Similar to the elevated fasting glucose levels with a keto diet, this does not appear to be a bad thing. What is happening is that the muscles, which typically prefer glucose, start to prefer fatty acids for fuel instead. Muscles are a huge sinkhole for glucose. So, when the muscles start to prefer fatty acids over glucose, consuming carbs tend to cause larger glucose elevations.

One way to combat this is to understand your carb threshold and what type of carbs you tolerate best. Understanding your carb threshold will help maintain metabolic flexibility. This will allow your body to quickly shift from using ketones and glucose, without ever being dependent on just glucose.

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How To Improve Your Nutrition With Net Carbs

Even though low carb diets are popular and can be successful in promoting weight loss and improving overall health, many carbohydrates provide rich sources of nutrition – especially fruits, vegetables, and whole grains.

Using net carbs can allow additional room in your low carb diet for more nutrition from healthy carbs including:

How Keto Adaptation Changes Your Ketone Burning Abilities And Your Carb Limit

What Is Keto Net Carbs

Everybody can adapt to burning ketones for fuel. In the process of keto adaptation, the mitochondria becomes more efficient and starts replicating itself. This provides most cells with the ability to use ketones as their primary energy source instead of sugar.

These adaptations allow the body to shift into ketosis more quickly than when you first started the ketogenic diet. Also as an added bonus the more keto adapted you are, the more carbs you will be able to eat while remaining in ketosis.

The best way to take advantage of keto adaptation is by staying on a strict ketogenic diet for at least 3 to 6 months before trying anything fancy with your carb intake.

There are also a couple of other factors that can improve or impair your bodys ability to adapt to the ketogenic diet that you should be aware of. These factors include exercising, eating the right amount of protein, and mitigating stress.

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How Do You Count Carbs For A Diabetic

Maintaining healthy normal stable levels of blood sugar is vitally important for anyone that has type 1 or 2 diabetes.

Many diabetics also test their blood sugars following certain foods to see how they, as an individual, react. For example, the sweeteners in many low-carb or keto bars may not affect the majority of consumers, but for some, sweeteners may make their blood glucose skyrocket.

Since one of the best-known ways to maintain good blood sugar levels is through low-carb consumption, its a no-brainer that the keto diet and the practice of carb counting are extremely beneficial to diabetics.

The ideal carb intake for those with diabetes is somewhat controversial yet studies have shown incredible improvements in blood sugar levels and weight loss among diabetics who were limited to 20 grams of carbs per day.

With this said, it is always recommended to consult your medical doctor prior to making any dietary change, particularly if you have any existing medical conditions.

The Keto Carb Limit For Athletes And Other High

If you are a keto athlete or do some form of high-intensity exercise and your performance is tanking, then increasing your daily carb limit little by little wont help. You need to use carbohydrates as a tool.

For example, exercise beginners who are suffering through their high-intensity training sessions should increase their carbs during a targeted time. This is why high-intensity exercise beginners should follow the targeted ketogenic diet.

  • The targeted ketogenic diet is implemented by taking 25-50g of easily digestible carbohydrates like natural maple syrups 30 minutes before exercise. This strategy, however, wont work for intermediate, advanced, or elite keto athletes and high-intensity trainers. They may require the cyclical ketogenic diet to improve performance.
  • The cyclical ketogenic diet is comprised of 1-2 carbohydrate refeeding days followed by 5-6 strict ketogenic diet days. This type of ketogenic diet combines carbohydrates with ketosis to improve strength, performance, and body composition. To implement the cyclical ketogenic diet correctly, you must deplete your glycogen stores with high-intensity exercise training and get into ketosis before the carbohydrate re-feeding days.

For more in-depth information on the difference between the cyclical, targeted, and standard ketogenic diets, check out our guide on the three ketogenic diets.

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Question 8 Of 1: What Are Fat Bombs

  • 1Fat bombs are snacks that help you fill you up without adding carbs and protein. If you’re on the keto diet, too many carbs and proteins are the big no-nos. Fat bombs, on the other hand, are close to 100% fat. So if you start to feel hungry, drop a fat bomb!XResearch source
  • You can buy commercial fat bombs online or in the diet section of most grocery storesâor you can make your own. Search online for fat bomb recipes and experiment with ingredients until you find the combinations you like the best.
  • Most fat bombs are made of a creamy base, such as cream cheese or peanut butter, with other keto-friendly ingredients, such as dark chocolate chips or bacon, added in. You just roll them into balls and freeze them for a couple of hoursâno baking required!XResearch source
  • Both Come With A Withdrawal Period

    How to Calculate NET CARBS on KETO (net carbs vs total carbs)

    It doesn’t matter whether you start keto or another low-carb diet it is a big change for your body and you may not feel the best at first.

    While both diets give carbs a bad rap, carbs typically power your body for daily living and athletic performance. Carbohydrates are broken down into glucose in the body, which is the predominant fuel source for your cells.

    Naturally, when you strip carbs away, all that energy disappears and your body needs to find a new fuel source. This is why keto compromises with a high-fat intake. Eventually, your body enters a state of ketosis .

    On keto , the sugar withdrawal during the initial period of your body becoming fat-adapted is called “keto flu.” The symptoms of keto flu often include lethargy, low energy levels, nausea, vomiting, dizziness, and brain fog. The nickname aside, don’t be surprised if you experience these initial, negative side effects on a regular, low-carb diet.

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    Setting Your Macronutrient Ratios And Calorie Goals With Myfitnesspal

    There are two ways to change your daily macronutrient and calorie goals using MyFitnessPal. Lets stick with the easiest, more intuitive way:

    Tap on More, then tap Goals.

    Here you can adjust your weight, activity levels, and weight loss/gain goals. Most importantly, this is where you can change your calorie and macronutrient goals. Tap Calories, Carbs, Protein and Fat Goals.

    From here, you can select one of the macronutrients to change your carbohydrate, protein, and fat intake goals.

    Use your finger to adjust the percentages until they look something like this:

    Note: the app will not let you save your new macronutrient goals if they dont add up to 100%.

    If you want to be more precise by using the Keto Calculator, then play around with the macronutrient percentages until you get as close as you can to what the calculator suggests. Unfortunately, the free version of MyFitnessPal does not let you change your macronutrient goals by using grams.

    Sometimes the calorie estimates are off as well. If this is the case, then you can tap on the calories row and change your daily calorie goal to match what the keto calculator says.

    If you are not using the calculator, you can play around with your daily calorie allowance depending on how much weight you want to lose per week. This is up to you, but we recommend no more than a 30% calorie deficit.

    If you would like to set additional nutrient goals and/or fitness goals, then scroll down and tap on the relevant option to adjust it.

    Determining Your Individual Needs

    Consider the Keto Food Pyramid a tool to help you reach your keto and body goals.

    Its not a magic pill or a quick fix.

    For it to work properly, you need to tailor your diet to your specific lifestyle and the goals youre trying to achieve. Thats the only way its going to have the potential to work for you.

    If you dont give your body the right fuel, in the right quantities, youre not going to feel your best.

    And you can forget about reaching ketosis.

    Let me explain.

    If you decide to buy a sports car like a Lamborghini, but instead of filling it with premium gas like it requires only use the basic stuff, do you think its going to run right?

    Even if it does, what happens if you dont put enough gas in the tank? Will it take you very far?

    This is how you should look at feeding your body. Your body is a powerful machine that needs the right fuel in the right quantities to go the distance and function well.

    And if you want to feel better and reap all the benefits of a keto diet, this is not a rule you can tread lightly on.

    So to help you out, heres how to figure out how much of each macro you need:

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