how many carbs a day to go into ketosis How many carbs on keto? [stop wasting your time!]
If you’re following a ketogenic diet, you may be wondering just how many carbs you should be consuming. After all, this high-fat, low-carb eating plan relies on your body entering a state of ketosis, in which it burns stored fat for energy instead of glucose from carbs. So, let’s break down how many carbs you should be eating on a keto diet.
Carb Limits on Keto
First and foremost, it’s important to note that everyone’s carb needs are different. Some people may need to consume fewer than 20 grams of carbs per day to enter and stay in ketosis, while others can consume up to 50 grams per day and still maintain ketosis. It largely depends on factors like your weight, age, gender, and activity level.
That being said, many people find success on a keto diet by sticking to the following carb limits:
- 20-50 grams per day: This is the standard recommendation for most people on a keto diet. It’s low enough to encourage ketosis, but not so low that it’s difficult to stick to.
- 50-100 grams per day: This range may be more suitable for those who are very active and need more carbs to fuel their workouts.
- Avoid high-carb foods: Even if you’re staying within your carb limit, it’s important to avoid foods like bread, pasta, rice, and sugary snacks, as they can quickly add up and knock you out of ketosis.
How to Track Your Carbs on Keto
In order to ensure that you’re sticking to your carb limit, it’s important to track your intake. This can be done using a food diary app like MyFitnessPal or Cronometer, which allow you to log your meals and track your macronutrient intake.
When tracking your carbs, make sure to pay attention to net carbs rather than total carbs. Net carbs are the total carbs minus the fiber and sugar alcohols, which don’t count towards your carb limit.
It’s also important to note that while counting carbs is crucial for entering and maintaining ketosis, it’s not the only factor to consider. You should also aim for a moderate amount of protein and a high intake of healthy fats.
Examples of Low-Carb Foods on Keto
Now that you know the recommended carb limits, you may be wondering what types of foods to eat on a keto diet. Here are some examples of low-carb foods that are suitable for a keto diet:
- Meats and poultry: Beef, chicken, pork, lamb, and turkey are all great sources of protein without carbs.
- Fatty fish: Salmon, trout, and other fatty fish are not only low in carbs but also high in healthy omega-3 fatty acids.
- Eggs: Eggs are a keto staple, as they’re high in protein and healthy fats and low in carbs.
- Above-ground vegetables: Vegetables like spinach, kale, broccoli, and cauliflower are low in carbs and high in fiber.
- Nuts and seeds: Almonds, macadamia nuts, chia seeds, and flaxseeds are all great sources of healthy fats and protein.
- Healthy oils: Olive oil, avocado oil, and coconut oil are all healthy sources of fat that are suitable for a keto diet.
The Bottom Line
Overall, the amount of carbs you should consume on a keto diet depends on various factors and may need to be adjusted to fit your individual needs. As a general guideline, most people should aim for 20-50 grams of carbs per day to enter and maintain ketosis. To ensure that you’re sticking to your carb limit, track your intake using a food diary app and focus on consuming a moderate amount of protein and a high intake of healthy fats.
Additional Resources:
- How Many Carbs Per Day on a Low-Carb Keto Diet?
- Keto Diet Foods: What to Eat and Avoid
- How Many Carbs Should You Eat Per Day to Stay in Ketosis?
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