How To Find Your Own Personal Keto Carb Limit
One of the only ways to find out if you can stay in ketosis while eating more carbs than we suggest is by tracking your ketones with a blood ketone meter like the Precision Xtra. You can also use Ketostix, but they are not as accurate.
After establishing ketosis by eating less than 35 grams a day and verifying it with your ketone meter, you can try slowly increasing your carb consumption by 5 grams each day.
This doesnt mean that you can eat sweets and candies. Simple carbs like these can kick you out of ketosis because they tend to increase insulin levels more rapidly than anything else. Instead, increase your carbs by eating complex carbohydrates from plant-based foods like vegetables or low glycemic fruits.
Measure your ketones at the same time each day to see if the increase in carbs decreases your ketone levels. If you are still maintaining ketosis after increasing your carbs, try it again. Your goal is to raise your carbs little by little while maintaining a medium or deep level of ketosis.
Heres a quick overview of what medium and deep ketosis actually mean:
- Light Ketosis: 0.5 mmol/L 0.8 mmol/L
- Medium Ketosis: 0.9 mmol/L 1.4 mmol/L
- Deep Ketosis : 1.5 mmol/L 3.0 mmol/L
The only way to accurately find out if you are in light, medium, or deep ketosis is by using a blood ketone meter like the Precision Xtra.
What Is Keto Flu
Once you start your ketogenic diet adventure, you will probably experience an unpleasant phase known as the keto flu. Also known as a carb flu, this is a short-term response of your body to a drastic change in nutritional habits.
Keto flu can be compared to the withdrawal syndrome. When you cut your carbohydrate intake, your body will initially crave carbs and have difficulties adjusting to the new diet. Symptoms resemble a regular flu. You might experience: nausea, vomiting, diarrhea, general weakness or dizziness, stomach pains, or difficulty sleeping. These symptoms usually cease after about a week.
Another unpleasant side effect of the keto diet is a keto rash. While not extremely common, it might happen to you at some point. The skin, usually around the neck, back and upper chest becomes red, itchy, and covered with a rash. The rash disappears after reintroducing carbohydrates into your diet.
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.
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Eating Too Much Protein
Protein is a very important macronutrient which most people dont get enough of.
It can improve feelings of fullness and increase fat burning better than other macronutrients .
Generally speaking, more protein should lead to weight loss and improved body composition.
However, low-carb dieters who eat a lot of lean animal foods can end up eating too much of it.
When you eat more protein than your body needs, some of its amino acids will be turned into glucose via a process called gluconeogenesis .
This can become a problem on very-low-carb, ketogenic diets and prevent your body from going into full-blown ketosis.
According to some scientists, a well-formulated low-carb diet should be high in fat and moderate in protein.
A good range to aim for is 0.70.9 grams of protein per pound of body weight .
Excessive protein consumption on a low-carb diet can prevent you from getting into ketosis.
No But Really How Many Grams Of Carbs Should You Have Per Day
As a jumping-off point, I generally recommend having a source of carbs at each of your meals. Whether you get it from grains, legumes, starchy veggies, fruit, or dairy is up to you. To help you stay in balance without overthinking, fill half your lunch or dinner plate with non-starchy veggies, a quarter with protein, and the last quarter with carbohydrates. Spreading your carbs out consistently over the course of the day can also help with keeping your blood sugar stable, which supports continuous energy and balanced mood levels.
Here are some examples of meals and snacks that, when you choose one from each category, provide the minimum 130 grams of carbs per day. If you need more, of course, listen to what your body is asking for and incorporate additional carbs where it makes sense for you.
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What Is A Low Carb Diet
There is no official definition for a low carbohydrate or “low carb” diet. That means that there is no official number of carbohydrate grams in a low carb diet. Weight loss programs that restrict or require you to count carbohydrates are usually called low-carb diets.
Current dietary guidelines suggest that we consume 45% to 65% of our daily calories from carbohydrates. So if you consume 1500 calories per day, you would eat 675 to 975 carbohydrate calories or 169 to 244 grams of carbohydrate each day to meet that guideline. Technically, anything below that could be considered a low carbohydrate diet.
Some diets are very low in carbohydrates. The ketogenic diet, commonly called a “keto diet” is the lowest carbohydrate eating plan. The exact macronutrient balance can vary based on individual needs.
On a high protein keto diet you might consume as low as 5% of your calories from carbohydrates . On a standard keto diet, you’re likely to consume 70% fat, 20% protein and only 10% carbohydrates. The diet is sometimes prescribed by physicians to manage seizure disorders, but some people are able to lose weight on the program.
This Can Be A Very Low
Keeping your carb count near 20 reduces your calorie consumption too. Carb-heavy foods are some of the most calorie-dense foods we eat, mainly because we eat a lot of them. If you cut carbs, you dramatically reduce your possible calorie intake.
Some days, I struggled to get over 1,200 calories. For my goal of 1,800 calories, I fell short almost every day. That’s enough of a calorie deficit to produce weight loss, even without the low-carb count.
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Good Carbs Vs Bad Carbs: The Keto Vs Sad Debate
When it comes to good carbs and bad carbs, once again keto takes a different approach than most diets.
The Standard American Diet includes processed carbs like white bread, pastries, cookies, and pasta. Many dietitians will recommend more complex carbs like those found in lentils, beans, brown rice, whole grains, and starchy vegetables to combat SAD.
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They tell people to veer away from simple sugars found in white rice, white bread and processed snack foods, as most of the nutrition has been stripped away.
However, most foods considered healthy carbs by USDA dietetics are eliminated on keto, as they spike your insulin levels .
On keto, youll consume whole foods that rank very low on the glycemic index , including green, leafy veggies, healthy fats like avocados, olive oil, and MCT oil, and high-quality protein.
Potential Risks Of A Keto Diet
Does eating a keto diet pose any health risks? Although research on long-term health effects is needed, the evidence to date suggests that keto diets providing adequate nutrition are unlikely to cause harm.24
It is true that some people following ketogenic diets have experienced adverse effects, including kidney stones and vitamin and mineral deficiencies.25
However, its important to note that these effects have mainly occurred in people who were eating an extremely high-fat, low-protein keto diet for epilepsy. The classic ketogenic diet for epilepsy is designed to maximize ketone levels in order to control seizures. It is far higher in fat and lower in protein than the keto diet we recommend for weight loss, blood sugar control, and other health benefits.
In some cases, elevations in LDL cholesterol and particles have occurred in people who eat keto or low-carb diets with less fat and more protein than the classic ketogenic diet.26
However, individuals with diabetes or insulin resistance often respond to low-carb eating with improved lipid markers overall, as discussed earlier.
If your LDL increases after starting a keto or low-carb diet, please read our guide on how to lower LDL cholesterol.
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Carb Foods To Eat On The Keto Diet
On a keto meal plan, youll fuel up on plenty of healthy fats and high-quality protein sources. Youll get the bulk of your calories from foods like olive oil, coconut oil, avocados, and MCT oil, and youll get protein from both plant-based and animal sources.
When it comes to carbs, youll want to keep your blood sugar levels in check by consuming foods that rank low on the glycemic index. The glycemic index ranks foods 0-100, where higher numbers cause a higher spike in insulin levels. Avoid high-carb grains, starchy vegetables, and high-sugar fruits, instead building your diet on keto foods such as:
- Green leafy veggies, including kale, lettuce, asparagus, and arugula
- Low-sugar berries, including blueberries, strawberries, and raspberries
- Cruciferous vegetables, including cabbage, cauliflower, Brussels sprouts, and broccoli
On a low-carb diet, youll also want to avoid all sugar, including soda, candy, baked goods, and even sugar alcohols. If youre craving something sweet, use a keto-friendly sweetener, such as stevia, Swerve, monk fruit, or erythritol.
How Many Grams Of Carbs On The Keto Diet
The recommended and right number of carbohydrates that are allowed on the keto diet is between 20 to 50 grams per day and you have to divide these grams throughout the three meals of the day like 10 grams of carbs in each meal, or, etc. but in total it should be equal to 50 grams and not more than that. As, when you stay within this limit the body performs the ketosis process and once you exceed the limit it may result to stop this metabolic process.
You just have to lower the carbs as much as possible in the keto diet plan because then it is best for the fat-burning process and making the body to be able to work and survive on ketosis. The keto carbs limit is very limited and drastically lower than we usually consume in our daily life, which can make you frustrated in the starting of the diet plan but you should remind yourself that it is best for your health and you have to keep motivation.
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Is The Ketogenic Diet For You
This may sound like a cop out, but the best diet is the one you stick with. For Volek, whos been following an ultra-low-carb diet for two decades, it works.
If you cant stick to it, then it probably wont.
“This is the problem I have with all of these fad diets,” registered dietitian Andy Yurechko, MS, RD, of Augusta University Medical Center in Georgia, previously told Men’s Health. “A healthier type of diet is something you can do every day of your life.”
Since maintaining ketosis requires strict carb counting, this diet works best for people who are diligent. And, its probably not a good idea for athletes or avid gym-goers to do the keto diet long-term.
There is no conclusive research to support any athletic performance benefit , Harpst says. Research continues to show that training on a low carb diet impairs intensity and decreases endurance, recovery and cognitive function.
It can also impair muscle strength, she says, since carbohydrates are muscles preferred energy source during workouts, and because muscle synthesis requires both protein and carbohydrates.
What Fruits Can I Eat On The Ketogenic Diet
Fruit is generally not a mainstay of the keto diet. With so much natural sugar, fruit generally has too many carbs to be included. But you can have small amounts of lower-carb fruits, like berries, says Whitmire. And if youre really getting technical, avocado and coconut, two higher-fat foods, are, in fact, fruits. Based on U.S. Department of Agriculture carb counts, heres what can fit on keto:
Raspberries: 3 g net carbs per ½ cup
Strawberries: 2 g net carbs per ¼ cup slices
Blueberries: 4 g net carbs per ¼ cup
Blackberries: 3 g net carbs per ½ cup
Coconut: 2.5 g net carbs per ½ cup, shredded, raw
Avocado: 3 g net carbs per 1 cup, cubes
*All carb values are net carbs, which is total carbs minus fiber. Fiber is often not counted in net carb totals, as the nutrient isnt digested.
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Is Eating Less Carbs Always Better
The short answer is no. Most cells in your body can use fat or ketones as a source of energy instead of carbs. Only your brain, kidneys, or red blood cells need glucose to work. Your body is able to produce enough glucose through a process called gluconeogenesis, even if you eat no carbs. But you might not feel the best on zero carbs.
Low carb foods that contain some carbs, such as vegetables, nuts, and seeds contain valuable nutrients. They also provide fibre, flavour and texture. You need that to enjoy your diet. So, the goal is not to go as low as possible but to find your optimal own carbohydrate intake.
How To Use This Free Keto Calculator
You can use this keto macro calculator to plan your diet and achieve your ideal weight. The process of finding your personalized keto macros ratio is divided into four steps.
Step 1: provide information about yourself.
Your diet should be adjusted to your body’s needs. A teenager who plays in his school football team will have a different nutritional intake than his mother who has a 9-to-5 sedentary job. Our keto calculator takes into consideration the following factors:
- Your sex – women typically have a lower calorie intake than men
- Your height and weight – if you’re petite, you’ll need fewer calories than a tall, well-built sportsman
- Your age – younger people need more energy from food
- Your activity level – intuitively, the more physically active you are, the more energy you need.
Step 2: calculate the calorie intake required for sustaining your current weight.
Our keto macronutrients calculator is based on the Mifflin – St Jeor equation. It allows you to find your Basal Metabolic Rate – the amount of energy needed for your body to support its vital functions. This value is calculated according to two formulas – one for men and one for women:
BMR = kcal / day
BMR = kcal / day
After you calculate your BMR, you need to multiply it by a factor corresponding to your physical activity level:
- Sedentary lifestyle : 1.2
- Slightly active lifestyle : 1.4
- Moderately active lifestyle : 1.6
- Very active lifestyle : 1.75
- Extra active lifestyle : 2.0
- Professional athlete: 2.3
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Choose Fat Bombs For Dessert
If you’re going to go for a dessert, choose an option that helps you to get more fat into your diet. Fat bombs are good for this too, giving you plenty of fat but avoiding too many carbs. Of course, desserts shouldn’t make up a big portion of your daily or even weekly calories. But if you do decide to treat yourself, there are some great keto-friendly desserts that you can enjoy. Another easy way to make yourself a high-fat dessert is to add some whipped cream to some berries or other fruit.
I Came Down With Keto Flu
The “keto flu” is a term you’ll see on keto blogs and forums. For me, it was a very real event, but not everyone will experience it.
As your body breaks through the carb cycle and enters ketosis , you may experience fatigue, mental fogginess, even irritability. My “keto flu” only lasted a day, and once I passed it, I never experienced the symptoms again. I even ate a cookie one day during the diet to celebrate my birthday. I certainly came out of ketosis when I ate that treat, but I didn’t experience any repercussions for it. .
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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.
How Does The Body Use Carbs
Once the carbs youve eaten are digested and absorbed, the glucose they provide can be used as an energy source by all the cells in your body, including those in your muscles, heart, and brain.
Glucose that isnt immediately needed by these cells can be stored in your liver and muscles as glycogen . However, theres a limit to the amount that can be stored. Once your glycogen storage sites are full, any additional glucose from the breakdown of excess carbs will be converted to fat and stored in your body, including your liver.10
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