Eat Fewer Processed Carbs
Instead of thinking about the total carbs youre eating, assess what those carbs provide to you. Do the majority of your carbs come from fruits, vegetables, whole grains, and legumes, all of which deliver loads of and health-supporting fiber and antioxidants? Fantastic. Or are you consuming them mostly in the form of added sugars or refined flour? Its fine to enjoy your favorite sweet treats and processed foods sometimes, but the bulk of your carbs should come from whole food sources.
What Can I Use Instead Of Corn
Because sweet corn and most other maize types contain huge amounts of carbs, it is essential to look for some alternatives.
In this section, we will take a look at the corn alternatives that contain low amounts of carbs.
Cauliflower is a staple food and one of the keto-friendly veggies that you can use as an alternative to sweet corn.
This is a non-starchy vegetable that is now popularly used as a gluten-free crust for pizzas. Other low-carb vegetables are carrots, beets, and brussels sprouts.
One of the recipes you can make with this healthy food is cauliflower rice.
Although it does not come with a similar taste to rice and only provides a mild flavor, this low-carb recipe can still provide many health benefits.
One cup of this recipe can give around 3 grams of carbs. Truly, this meal can fit your low-carb diet!
To make it more flavorful, you can dip stir-fried cauliflower with a cheese sauce or creamy sauce.
If you choose keto-friendly veggies, you are promoting weight loss. Many keto dieters wish to achieve weight loss, right?
2) Corn extract
You can also consider corn extract when cooking as long as the product contains no added carbs.
The grams of carbs for this alternative are minimal and it is even better when you combine olive oil with it when using it for cooking.
Speaking of cooking, you can still use corn oil as this offers zero grams of carbs! If you ask, is corn keto-friendly?
The answer is corn flakes maybe not but corn oil is!
3) Almond flour
Complete Keto Diet Food List: What You Can And Cannot Eat If You’re On A Ketogenic Diet
Make eating keto a lot easier with this comprehensive keto diet food listplus learn if it’s the right diet for you.
The ketogenic diet is a high-fat, moderate-protein and very low-carbohydrate diet. Carbohydrates are the body’s preferred source of energy, but on a strict ketogenic diet, less than 5 percent of energy intake is from carbohydrates . The reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy, in the absence of circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again.
Traditionally, the ketogenic diet was only used in clinical settings to reduce seizures in children with epilepsy. “Now there is a lot of interest in the diet’s effectiveness in helping with other neurological conditions, cancer, diabetes, PCOS , obesity, high cholesterol and cardiovascular disease,” says Emily Stone, M.S., R.D. People also eat keto to lose weight .
Even if you know that you need to eat a very low-carb, high-fat, moderate protein dietit can be confusing to know which foods to eat. Here’s our guide to foods you can eat, foods you should avoid and foods you can sometimes have when you’re following a ketogenic diet.
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List Of Foods You Can’t Eat On The Keto Diet:
- Starchy vegetables and high-sugar fruits
- Sweetened yogurt
- Honey, syrup or sugar in any form
- Chips and crackers
- Baked goods including gluten-free baked goods
Don’t get too discouraged. Dietitians Stone and Laura Dority, M.S., R.D., L.D., with Keto Knowledge LLC, say that no foods are really off-limits on the keto diet. It’s about total carbohydrate intake and how you choose to “spend” your carbs. Generally, you should stay under 20-40 grams of carbohydrates per day. “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 grams per day. This total is for net carbohydrates ,” says Stone.
Dority adds, “Individuals who are really active can eat more carbs than someone who is sedentary.”
The Importance Eating The Right Amount Of Protein For Ketosis
When you restrict carbohydrates, you are starving your body of its primary fuel source. At first, it will burn off its stored glycogen .
However, after the glycogen is depleted, the body doesnt go right into ketosis it starts using gluconeogenesis. Gluconeogenesis is a metabolic pathway that turns non-sugar sources into sugar. Among these non-sugar sources are a handful of amino acids that are found in protein. These amino acids become our primary energy source for a couple of days to weeks, depending on how much protein we eat.
When protein intake is too high, the body is flooded with enough amino acids to feed the process of gluconeogenesis and provide enough energy for the body.
Insulin is also released when we consume protein. Part of its role is telling the cells that plenty of energy is available, so we dont have to burn fat from fat cells and produce ketones.
After each high-protein meal, insulin and amino acid energy sources increase, which prevents the body from reaching deeper levels of ketosis.
This is why only eating 35g of carbs or less is not the only thing you should focus on when getting into ketosis. It is vital for you to eat the right amount of protein as well.
In general, you should aim to get around 25% of your calories from protein. If youre active or restricting calories for fat loss, then it is best to increase your protein intake. To find out the exact amount of protein you should eat, use our keto calculator.
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List Of Carbs You Can Consume On Keto
Now that you understand which foods should be avoided entirely, lets talk about the best Ketogenic-friendly carb sources you can still incorporate into your diet plan.
Some of the foods listed below still contain some carbohydrates, so its best to be sure to read labels and carefully track your intake so you dont overdo it, especially if youre a beginner.
#1. Cocoa Powder and Dark Chocolate
Cocoa powder and dark chocolate are great alternatives to eating sugary chocolate bars. Theyre a great source of antioxidants. Chocolate is even considered a superfood, because it contains essential nutrients to help you stay healthy.
Dark chocolate also has flavanols, which have been linked to reducing the risk of heart disease by lowering your blood pressure.
Its important to only consume dark chocolate that contains 85% cocoa or more. Anything less usually contains other higher carbohydrate ingredients that could potentially interrupt ketosis.
Tip: A great low-carb snack you can make with cocoa powder or dark chocolate is a Keto Coconut-choc Fat Bombs. Simply add cocoa powder into a bowl with almond butter and coconut oil and put it in the microwave or heat on a stovetop and stir until it becomes a consistent liquid. Then place it in the freezer for half an hour and you’ll have a tasty, sweet low-carb snack! Add a little stevia if you need a little more sweetness. Read about more Keto snack ideas here.
#2. Low-Carb Vegetables
How To Tell If You Are In Ketosis
The only way to be sure youre in ketosis is to measure your ketones. Here are the most common signs and symptoms:
- An unpleasant metallic taste or dry mouth
- Food intake is reduced .
- Feeling thirsty and urinating more frequently.
- Initial fatigue, followed by an increase in energy
- Some people experience a characteristic breath odor on a strict low-carb diet. There is a strong, fruity scent often compared to nail polish remover.
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How Many Carbs Should You Eat Per Day To Lose Weight
Low carbohydrate diets can be very effective for weight loss, according to research.
Reducing carbs tends to reduce your appetite and cause automatic weight loss, or weight loss without the need to count calories.
For some people, a low carb diet allows them to eat until fullness, feel satisfied, and still lose weight.
The number of carbs a person should eat every day for weight loss varies depending on their age, sex, body type, and activity levels.
This article reviews how many carbs you should eat per day to lose weight.
According to the Food and Drug Administration , the Daily Value for carbs is 300 grams per day when eating a 2,000-calorie diet .
Some people reduce their daily carb intake with the aim of losing weight, cutting down to around 50150 grams per day.
Research has shown that low carb diets can be part of an effective weight loss strategy.
This diet restricts your intake of carbohydrates including sugars and starches like bread and pasta and replaces them with protein, healthy fats, and vegetables.
Studies show that low carb diets can reduce a persons appetite, lead to them eating fewer calories, and help them to lose weight more easily than in other diets, provided they maintain the diet .
In studies comparing low carb and low fat diets, researchers need to actively restrict calories in the low fat groups to make the results comparable, but the low carb groups are still usually more effective .
Fat Consumption And Ketosis
Most people dont need to count calories or fat grams when eating a low-carb or keto diet. Most people can eat as much fat as they need to enjoy their meals while keeping carbohydrates low and protein within a range of 1.2-2.0 g/kg of reference body weight per day.
People often benefit from this approach by eating less, losing weight, and improving their health.
Here are some general guidelines for calculating fat grams.
If you are on a low-carb or keto diet, the amount of fat you should eat depends on your current weight, protein intake, and weight loss goals.
First, find out how much protein, carbohydrates, and fat you need.
There is a common myth that a keto diet will make you lose weight by eating more fat. However, this is not the case. When you consume more fat than you need for energy, even if you consume relatively few carbs, you will be unable to lose weight.
In addition, MCT oil and coconut oil, which contain medium-chain fats that are normally burned rather than stored, fall into the same category. If your body is receiving excess dietary fat, it is less likely to burn its fat.
Even though eating less fat at meals can increase your bodys ability to burn fat, dont follow a diet thats low in both carbs and fat at the same time. It is a strategy that will ultimately leave you hungry.
In short, you should consume enough fat to enjoy your food and to meet your calorie requirements.
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Foods That Still Contain Trans Fats
Trans fats are a form of unsaturated fat. There are two types natural and artificial trans fats.
Natural trans fats are formed by bacteria in the stomach of cattle, sheep and goats. These trans fats make up 37% of the total fat in dairy products, such as milk and cheese, 310% in beef and lamb and just 02% in chicken and pork .
On the other hand, artificial trans fats are mainly formed during hydrogenation, a process in which hydrogen is added to vegetable oil to form a semi-solid product known as partially hydrogenated oil.
Studies have linked consumption of trans fats to heart disease, inflammation, higher bad LDL cholesterol and lower good HDL cholesterol levels (
Additionally, foods containing less than 0.5 grams of trans fats per serving are labeled as having 0 grams of trans fats .
Therefore, while food companies are reducing the trans fat content of their products, a number of foods still contain artificial trans fats. To reduce your intake, its best to read ingredients lists carefully and limit your intake of the products listed below (
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.
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.
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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Eating 2050 Grams Per Day
This is where the low carb diet has bigger effects on metabolism. This is a possible range for people who want to lose weight fast, or have metabolic problems, obesity, or diabetes.
When eating less than 50 grams per day, the body will go into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to dampen your appetite and cause you to lose weight automatically.
Carbs you can eat include:
- some berries, maybe with whipped cream
- trace carbs from other foods, like avocados, nuts, and seeds
Be aware that a low carb diet doesnt mean its a no-carb diet. Theres room for plenty of low carb vegetables.
When To Eat Carbs On A Standard Keto Diet
The most common and beneficial type of keto diet for most people, SKD has a dietary macro breakdown of:
- Fats: 7080% of your calories
- Protein: 2025%
- Carbs: 510%
Youll strive to keep your daily net carbs in the 2050g range .
Eat most of your carbs in the afternoon and evening. Contrary to what most people believe, theres no scientific evidence to support the idea of carbing up heavy in the AM and working off these carbs throughout the day.
In fact, there are loads of studies to prove that eating carbs in the morning actually sets up your body for a neverending carb cycle of cravings and crashes. You can thank your bodys hormones for this.
See, sleeping puts your body into a fasted state overnight, which causes glucose and insulin to both rise in your system. As a result, your blood sugar and insulin levels are highest in the AM.
When your insulin levels are elevated, its almost impossible for your body to use the carbs you eat. Insulin, as its job as a storage hormone dictates, tucks away the energy from your breakfast and prevents you from burning these carbs for fuel.
When insulin levels normalize later in the day, blood sugar levels decrease and fat burning becomes possible again.
Your hormones also need to adjust according to the time of day.
Cortisol levels are highest in the morning too. Known as the cortisol awakening response, this stress hormone can increase as much as 3875% as part of your bodys circadian rhythm, or your natural sleep/wake cycle.
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Do I Need To Eat A Minimum Amount Of Carbs
The short answer is no. In fact, you technically dont need to eat any carbs at all.
When carbs are restricted, your body switches to using fat and ketones rather than sugar as its main energy source.15 Aside from your red blood cells and a small portion of your brain and kidneys, which do require glucose, your cells can use fatty acids or ketones as fuel.16 You can learn more about this in our complete guide to ketosis.
Your body is actually capable of making glucose for any cells that need it, even if you dont consume any carbs. This is because your liver can convert amino acids and glycerol into glucose. This process is known as gluconeogenesis.
In their 2005 textbook Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, the U.S. Food and Nutrition Board of the Institute of Medicine states:
The lower limit of dietary carbohydrate compatible with life apparently is zero, provided that adequate amounts of protein and fat are consumed.17
Interestingly, there are nine essential amino acids found in protein and two essential fatty acids, but there is no such thing as an essential carbohydrate.
However, there are valuable nutrients in many low-carb foods that contain some carbs, such as vegetables, nuts, and seeds. These foods also provide fiber, flavor and texture, which can enhance your eating experience.
How Many Carbs Are A Carb Too Many
Im not as eloquent in my videos as I am with written word . It was a recent comment on one of my videos that sparked the idea for this post. An Indian man told me that a certain recipe was not Keto because you can only consume 20 grams of carbs in a day. This isnt the first time Ive heard similar comments. Its a constant source of frustration to me when people comment on my recipes telling me that I cant eat onion and tomato on Keto and I have to get into explaining net carbs and serving sizes to them. I got so fed up I even made a video about it so I could just link them to that.
So whats this post all about. Its about people losing their minds and stressing themselves and others out about eating too many carbs. For starters lets understand that our body goes into Ketosis when it is sufficient deprived of carbs and has burnt out everything stored in its reserves. Its at this point that it goes into fat burning mode. Just dropping carbs on day 1 will not have this impact. It takes some time. Now it just generally advised that one needs to lower their daily carb into to around 50grams or less to get the body to eventually switch over to Ketosis and get fat adapted. We know that for optimal Keto 20-30 grams of net carbs are advised. The body doesnt have a little policeman sitting inside who will stop the process of Ketosis if you eat 21 grams of carbs instead of 20. There is wriggle room with the numbers. Which brings me to the video.
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