How Many Carbs Can You Eat On Keto
Inside: Carb counting simplified. How many carbs are considered low carb, how many carbs can you eat on keto, and what is the difference between total carbs and net carbs.
Whenever I share a keto recipe, especially desserts, Ill usually receive a few comments along the lines of:
Thats not keto! It has too many carbs!
And then usually there will be others who comment back to say just the opposite!
When it comes to counting carbs and figuring out how many carbs you can eat on keto, there are a LOT of differing opinions.
So how do you decipher what works?
How To Calculate Your Fat Intake
One of the main mistakes on keto is not eating enough fat. For the longest time, nutritionists declared that fat particularly saturated fat was bad, which lead to the low-fat craze of the 1980s and 1990s. However, this science has since been debunked, lacking any significant data showing a connection between a high-fat diet and an increased risk in 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.
Take the keto quiz
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.
Extra Virgin Olive Oil
Another fatty food that almost everyone agrees is healthy is extra virgin olive oil. Its high in oleic acid, a fatty acid that offers some powerful anti-inflammatory properties .
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Here’s How Many Carbs You Can Actually Have On The Keto Diet
If you’re thinking about trying the ketogenic diet, you’ve likely already started thinking about the foods you’re going to have to restrict in order to successfully lose weight. The keto diet is a low-carb, high-fat diet in which the body produces ketones in the liver to use as energy in place of of carbohydrates. This state is called ketosis to describe the presence of ketones, a chemical produced when the body burns stored fat. While the thought of indulging in high-fat foods might cheer you up about your impending lifestyle change, we don’t blame you if your initial first thought is, “Just how many carbs can I actually have?”
According to Dr. Josh Axe, a certified doctor of natural medicine, chiropractic doctor, and clinical nutritionist, in order for the body to successfully transition to and remain in ketosis, you should aim for about 30 to 50 daily net grams of carbohydrates. Once your body has gotten used to the reduction in carbs, you can opt to further reduce to about 20 grams of net carbs per day, which is considered the standard “strict” amount most keto dieters stick to.
Track Your Ketones And Fat Intake To Ensure Youre In Ketosis
To ensure youre in ketosis, you should track your fat, protein, and carb intake daily. However, theres a more accurate way to know whether your body has transitioned to a fat-burning state: testing your ketone levels.
You can test your ketone levels on your breath, in your urine, or in your blood. The best indicator of ketosis is the amount of ketones in your blood.
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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 To Calculate Your Carb Intake
To understand your daily carb allotment, take the above percentages and translate them into grams .
For example, if youre consuming 2,000 calories per day and aim to get just 10% of your calories from carbs, youll multiply 2,000 by .10, to get 200 calories per day. Since one gram of carbs is equal to four calories, youll then take 200 divided by 4, to get 50 grams of net carbs per day.
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How To Calculate Your Protein Intake
Protein is very beneficial to your body, providing amino acids to help gain muscle mass and burn body fat. On keto, roughly 20-25% of your calories will come from protein. While you may need more protein if youre an extremely active person, too much protein may cause gluconeogenesis.
Depending on activity level, most people consume between .61.0 grams of protein per pound of lean body mass. For example, a female may weigh 150 lbs, but have just 112.5 pounds of lean body mass. For her, 90112.5 grams of protein per day would be suitable.
Can I Eat Snacks Like Popcorn Oatmeal And Yogurt On Keto
Unfortunately, high-carb foods like popcorn or oatmeal probably wont fit in the keto diet. One cup of air-popped popcorn contains 5 g of net carbs, which may be ¼ of your carb allotment for the entire day. Its also worth mentioning that one cup of popcorn is not a large serving it contains just 30 calories and no fat, so it wont be filling. Oatmeal likely doesnt fit, either. About ¼ cup of plain dried oats has 12 grams of net carbohydrates for 77 calories and just one gram of fat.
As for yogurt, it depends on what type you choose and whether its keto-compliant. About half of a 7 oz container of Fage plain 5 percent milkfat Greek yogurt, for instance, contains 3 g of carbohydrates. Remember to choose plain versions, as flavored will add more sugar .
Better keto-compliant snacks include nuts , seeds , and small amounts of low-carb fruits like berries, says Whitmire. Beef jerky and nonstarchy veggies such as broccoli and cucumbers are other good snack options on keto.
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Which Is The Best Option For A Keto Diet
Every plan is good as long as the user sticks to the provided guidelines.
Whether you are on 7 days, 8 weeks, 6 months or 12 months, the core thinking is to remain focused. Following a strict plan in your diet and recipes is what I recommend most.
The 7 days plan is effective, but also easy to get bored with repetitive food.
After you are done with the 7 days plan, its recommended to switch to other plans. I strongly recommend switching to an 8 weeks, 6 months, and 12 months plan and experience amazing results in your ambitious goal.
The best thing is it all comes with recipes and everything is ready. You dont need a keto diet calculator. Everything is arranged in order, your work is to prepare meals.
Does Ckd Have An App
View from different devices
Apart from the web version for PC, you can enjoy the services via mobile device. The site has excellent optimization, which lets you access using a smartphone.
You can enjoy seamless access, and the interface is also excellent, making reading easy.
I hope that soon, the app will be available. This will improve efficiency since, with a click, you can access your content.
The easiest way to access the site is by bookmarking the page in your browser.
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You Dont Burn All Calories The Same Way
Oxidative priority is another concept that exemplifies how all calories are not created equal.
As mentioned earlier, your body runs a tight ship when it comes to the fuel in your blood. Researchers have coined the term oxidative priority, or oxidative hierarchy to explain how your body chooses which types of fuel to use first when there are several options present in the bloodstream. Oxidation is just another way to say fuel burning.
The hierarchy goes like this:
As you can see, calories coming from different macronutrients create a vastly different metabolic effect.
What Counts As A Low Carb Diet
Theres no clear definition of exactly what constitutes a low carb diet, and whats low for one person may not be low for the next.
An individuals optimal carb intake depends on their age, gender, body composition, activity levels, personal preference, food culture, and current metabolic health.
People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. This particularly applies to those who do a lot of high intensity exercise, like lifting weights or sprinting.
Metabolic health is also a very important factor. When people develop metabolic syndrome, obesity, or type 2 diabetes, their carb needs change.
People who fall into these categories are less able to tolerate a lot of of carbs.
The optimal carb intake varies between individuals, depending on activity levels, current metabolic health, and many other factors.
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What Are Net Carbs
Net carbs refer to the amount of carbs a food contains after subtracting the fiber.
Its generally accepted that the fiber in whole foods isnt digested and absorbed.18 However, not all experts on carb-restricted diets agree on this point.
Additionally, in people with type 1 diabetes, fiber may distend the stomach and trigger the release of hormones that raise blood sugar.19 Therefore, you can either subtract the fiber carbs in whole food to get the net carbs or count total carbs, depending on your personal preference and tolerance.
Here is an example of how to calculate net carbs: 100 grams of cauliflower contains 5 grams of total carbs, 2 of which come from fiber.
5 grams of total carbs minus 2 grams of fiber = 3 grams of net carbs.
On the other hand, many processed low-carb foods display labels indicating their net carbs, which reflect their total carbs minus added fiber and sweeteners known as sugar alcohols. Studies have shown that some of these additives can be partially absorbed and raise blood sugar levels.20 Therefore, the term net carbs on packaged foods may be very misleading.
When calculating net carbs, only subtract fiber from whole foods. In any case, we recommend sticking with whole foods and avoiding processed and packaged low-carb products.
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.
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How Many Carbs To Get Into And Stay In Ketosis
A comprehensive study conducted in 2018 confirmed that a person could consume up to 50 grams of carbs per day while remaining in ketosis. The study also confirmed that a female should limit daily carbs to 40 grams maximum per day to stay in ketosis.
- Standard ketogenic diet: 70% of your intake is from fat, with 20% from proteins, and 10% only carbohydrates.
- Cyclical ketogenic diet: an ongoing cycle of 5 low carbohydrates days followed by 2 high carbohydrate dates
- Targeted ketogenic diet: You can eat more carbohydrates around the time you complete high intensity workouts.
- High protein ketogenic diet: 60% of your intake is from fat, with 35% from proteins, and only 5% from carbohydrates.
Youre Eating Too Much Dairy
Dairy is a low carb food that can cause problems for some people.
Dairy products are often high in protein. Protein, like carbs, can raise insulin levels, which encourages your body to store energy.
The amino acid composition of dairy protein makes it very good at spiking insulin. In fact, dairy proteins can spike insulin as much as white bread (
Its important to do the right kind of exercise.
A mixture of cardio and muscle building can be an effective combination:
- Weightlifting. Lifting weights can greatly improve hormone levels and increase muscle mass, which may help you lose fat and keep it off over the long term if you maintain your exercise regime.
- Interval training. High intensity intervals is an excellent form of cardio that boosts your metabolism and raises your levels of human growth hormone .
- Low intensity. Being consistently active and doing some low intensity exercise each day, including walking, can make a big difference.
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Top 15 Reasons Youre Not Losing Weight On A Low
Plenty of evidence suggests that low carb diets can be very effective for weight loss.
However, as with any diet, people sometimes stop losing before they reach their desired weight.
This article looks at 15 common reasons why you might not be losing weight or might not feel like youre not losing weight on a low carb diet.
Consider The Carb Content Of Restaurant Meals
Eating out can be challenging during the initial stages of a low carb diet or after deciding to really downgrade your carb intake.
Even if you order meat or fish with no breading or gravy, youll typically get a starch on the side, such as potatoes, rice, pasta, or bread. These starches can add 30 or more grams of carbs to your meal, depending on the portion size, which is often large .
Keep an eye on portion sizes when ordering a meal from a restaurant , and consider ordering a side salad to increase your fiber intake to help you feel fuller quicker .
Ordering extra vegetables to offset larger servings of potatoes, pasta, rice, or bread when eating out can save carbs. Taking home half the carb portion of the meal can also help.
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What To Eat On A Low
On a keto meal plan, youll build your plate with whole foods, including plenty of healthy fats, a moderate amount of protein, and low-carb vegetables. Consider adding these keto-friendly foods to your keto meal plan:
- Eggs and egg yolks
- Healthy fats and oils like coconut oil, olive oil, and avocado oil
- Rapidly available fat from MCT oil
- Nuts and seeds including macadamia nuts, pecans, chia seeds, flax seeds, almonds, almond butter, and Perfect Keto Nut Butter
- Fatty fish including salmon, scallops, lobster, oysters, clams, and other seafood
- Low-sugar fruits including avocados and fresh raspberries, blueberries, and other berries
- Animal fats including lard, bacon fat, butter, and ghee
- Full-fat, organic dairy including blue cheese, cheddar cheese, heavy cream, yogurt, kefir, and cream cheese
- Grass-fed meat including pork chops, ground beef, goat, chicken, turkey, bacon, steak, organ meats, and lamb
- Green, leafy veggies including kale, arugula, bok choy, alfalfa sprouts, and spinach
- Other low-carb vegetables including bell peppers, cauliflower, broccoli, tomatoes, cabbage, zucchini, and Brussels sprouts
Practical Takeaway: How To Use Calorie Counting As A Tool For Keto Success
After seeing the science behind energy balance and macronutrients, you may get tricked into thinking that you must track everything you eat for the rest of your life. In reality, however, this rigid approach to weight loss often increases the likelihood that we gain the weight back.
Instead, a more sustainable tracking strategy is to use it as a short-term tool to recalibrate what you put on your plate. In other words, if you arent getting the results you want, try counting your calories and macros for 2-3 weeks.
This short-term experiment will help you develop a greater awareness of how much fat, protein, and carbs you are eating. By doing so, you can fine-tune your intuition based on what your body needs at each meal.
To get started with your calorie-tracking experiment, youll need the following tools:
- A food scale This helps take the guesswork out of how much you are eating.
- Our keto calculator By plugging your info into the calculator, youll get science-based estimates of how much you should eat to get the results you want.
- A keto-friendly tracking app With the help of the right tracking app, you can use the numbers from the food scale and keto calculator to personalize your keto meals.
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