How Many Carbs On Keto Diet?
The ketogenic diet is a low-carb, high-fat diet that has been shown to help some people lose weight. The exact amount of carbs you can have on the ketogenic diet will depend on your individual needs and goals. However, most people following a ketogenic diet aim to consume fewer than 50 grams of carbs per day, with some people consuming as few as 20 grams per day.
It's important to note that everyone is different, and the amount of carbs that you can consume while still remaining in ketosis may vary. Factors that can affect how many carbs you can have on the ketogenic diet include your age, gender, activity level, and any medical conditions you may have.
How to Count Carbs on Keto
To know how many carbs you are eating, you can choose to measure your food and look up how many carbs are in it. When counting carbs for keto, you only count the digestible carbs that the body can use for energy.
For example, a medium avocado has 13 grams of total carbohydrates and 10 grams of dietary fiber. Therefore, the number of digestible carbs, also known as net carbs = 13 - 10 = 3 grams.
The reason we subtract fiber from the total carbs is because the gut doesn’t break it down and is therefore not absorbed into the bloodstream.
While this method may work for a single food or meal, it is mostly unsustainable for every meal every single day.
To streamline your carb-counting process, try a nutrition app. There are many apps and websites that can help you track your carb intake, such as MyFitnessPal or Carb Manager. These tools allow you to enter the foods you eat and the portion sizes, and they will calculate the total number of carbs you've consumed.
Foods to Avoid on Keto
Certain foods are too high in carbs and should therefore be avoided or limited on the ketogenic diet. These include:
Grains. Foods made from wheat, rice, oats, and other grains should be avoided on the ketogenic diet. This includes bread, pasta, cereals, and baked goods.
Legumes. These include beans, lentils, peas, and other legumes that are high in carbs.
Starchy vegetables such as potatoes, sweet potatoes, carrots, and cassava.
Fruits. Most fruits are high in carbs, so they should be limited on the ketogenic diet. These include pineapples, apples, bananas, oranges, and pears. However, you can still eat some lower-carb options, such as avocados, berries, lemons, and tomatoes in moderation.
Sugary drinks. Beverages that are high in added sugars, such as sugar-sweetened soft drinks, fruit juices, and soda, should be avoided on keto.
Sugary snacks. Avoid sugary treats like candy, cakes, and cookies on keto.
Foods You Can Eat on Keto
While it seems like keto eliminates most of the fun foods, there are many delicious and nourishing foods that you can eat on the diet. Some options include:
Meat. Choose grass-fed, organic meats whenever possible. This includes beef, pork, lamb, chicken, and turkey.
Fish and seafood such as salmon, trout, and shrimp, are excellent sources of protein and healthy fats on the ketogenic diet.
Eggs. Eggs are a versatile and convenient source of protein on the ketogenic diet. They can be cooked in a variety of ways and are easy to incorporate into meals.
Low-carb vegetables. These include non-starchy vegetables, such as spinach, kale, celery, broccoli, cauliflower, and bell peppers. Vegetables are especially essential to a healthy keto diet since they provide fiber, vitamins, and minerals that are often obtained from fruits.
Nuts and seeds. Nuts and seeds, such as almonds, walnuts, and chia seeds, are high in healthy fats and can be a great snack on the ketogenic diet.
Avocado. Avocado is a high-fat fruit that is low in carbs and can be used in a variety of dishes, such as salads, dips, and spreads.
Minimally processed oils such as coconut oil, avocado oil, and olive oil.
By including these foods in your diet, you can ensure that you are getting enough protein, healthy fats, and nutrients while following the ketogenic diet.
How many carbs can I eat and stay in ketosis?
You can eat up to 50 grams of carbs and stay in ketosis. This will be different from person depending on factors like level of activity, age, and time spent on keto. For example, a more active person will have an easier time reaching and staying in ketosis.
Can you lose weight on 50 carbs a day?
Yes, you can lose weight on 50 carbs a day.
Can I have a cheat day on keto?
Yes, you can have a cheat day on keto and still reach your goals. However, this depends on what you have and how often you have a cheat day. If you find that you often need a cheat day on keto, you might want to consider going on a cyclical ketogenic diet.
What knocks you out of ketosis?
Eating too many carbs knocks you out of ketosis. For this reason, you should keep track of the foods you eat and how many carbs they contain.