The BetterBody Foods crew is coming to the rescue to clear up your Keto questions and make things a little more simple for you to have Keto success!
Just counting calories can be hard enough when dieting, now you’re being asked to count macronutrients and net carbs on the keto diet… how much more complicated can it get? The BetterBody Foods crew is coming to the rescue to clear up some of the questions and make things a little more simple for you to have Keto success!
Put simply; the keto diet is a diet high in fats, moderate in protein and low in carbohydrates.
First, let’s define ketosis and why it’s beneficial. Typically, your body uses mainly carbohydrates such as rice, potatoes, bread, and sugar as its energy source due to it being most easily converted into glucose which is how your body makes energy. Fat can also be used as an energy source, but carbohydrates must be limited. When you consume a diet extremely low in carbohydrates, your body is forced to use fat as an energy source. For your body to do this, it has to produce ketones. Ketosis is a state where your body is producing ketones.
Your liver turns fat into ketones when there is an absence of carbohydrates in your diet to produce ATP (the carbohydrate form of energy). These ketones are shuttled from your liver into your bloodstream where your body will utilize them to perform tasks or keep your body functioning.
The keto diet is popular for individuals with diabetes and individuals looking to lose a significant amount of weight due to the low amounts of sugar as well as the fat burning effect that produces ketones.
For most individuals, ketone production begins after 3 or 4 days of consuming less than 50 grams of net carbohydrates per day. To put that into perspective, an example of 50 grams of carbs would be 1 cup of rice or 8 ounces of potatoes maximum throughout the day.
It takes a few days for your body to produce ketones because your body has to deplete the carbohydrates that it stores in its muscle before starting to look for another fuel source. Some individuals report that during the first few days of a keto diet they experience brain fog and low energy, but once their body converts into ketosis, they report better focus and higher energy than on a high carbohydrate diet.
It is recommended to keep all of your meals around 70% fat, 25% protein and 5% net carbohydrates of total calories to keep your body in ketosis.
For example, our Keto Chipotle Lime Chicken recipe is 539 kcal per serving, 1 gram carbohydrates, 40 grams protein and 43 grams of fat. To make sure this meal fits keto, let’s do the math:
1 gram x 4 cal per gram = 4 calories
4 calories/539 total calories= <1%
40 grams x 4 cal per gram = 160 calories
160 calories/539 total calories= 27%
43 grams x 9 calories per gram = 387 calories
387 calories/ 539 total calories = 72%
For more keto recipes, check out our ever-expanding catalog of recipes by clicking here
Keto Safe Sweetener
‘Net carbohydrates’ refers to the number of carbs that your body can utilize for energy. Both fiber and sugar alcohols do not get digested by your body and therefore do not generate energy. As a result, they do not subtract from your 50 grams of carbohydrates daily allowance. Think of these as free carbs!
If a meal contains fiber or sugar alcohols such as Erythritol (reference the nutrition facts panel in this post), simply take total carbohydrates minus dietary fiber minus sugar alcohols to calculate net carbohydrate.
Total Carbs – Dietary Fiber – Sugar Alcohols= Net Carbs
19 – 2 – 15 = 2g Net Carbs
The 2 grams of net carbs is what you would multiply by 4 to find the total calories from carbohydrates for a recipe. That meal had 17 grams of “free” carbs!
BetterBody Foods has a wide array of keto friendly ingredients that are easy to incorporate into keto friendly meals.
Here are a few suggestions and ideas on how to use them:
- Liquid Coconut MCT Oil: Add 1 serving into your morning coffee
- Avocado Oil: Oil with an incredibly high flash point so it’s perfect for sautéing high fiber vegetables or pan searing meats.
- Avocado Mayo: Mix it with a can of tuna and put on top of a lettuce wrap for an easy lunch!
- Chia Seeds, Cacao Powder, and Monkfruit: Mix these with a little water for a keto friendly pudding!
- Coconut Flour: Replace a traditional pizza crust with a coconut flour crust and top with cheese and meat.
- Antioxidant Fruit and Fiber Blend: Get all of your daily micronutrients without all of the calories and carbohydrates by consuming one serving of antioxidant fruit and fiber blend in a keto friendly smoothie or drink!