How Many Carbs Can You Have Per Day On The Keto Diet?
Once you get into the keto journey, there’s no going back. You can do the lazy or strict keto, but you need to stick to the keto rules in either of them.
If you have been living a carefree unrestricted eating habit before you decided to do keto, then you might need to take notes of this highly valuable information we’ll be sharing only with you. This is knowledge targeting how many carbs for ketosis.
Being on a ketogenic diet does not mean eating green foods all the time. In fact, you even have room for dessert almost every day as being keto requires eating a high amount of fat in your daily intake.
Take time to read Fats and Oils – What’s Good and Things to Avoid in Keto Diet.
A well-formulated ketogenic diet means that about 65-80% of your daily energy comes from fat. With this type of diet, it’s easy to go overboard on unhealthy fats.
There are actually lots of fantastic foods you can indulge in while on the ketogenic diet, as long as you cut ties with carb-rich food and recipes.
The question is, exactly how many carbs can you eat? How can you make sure your body stays in ketosis?
The Ultimate Keto Rule
The ketogenic diet requires you to eat high-fat, low-carb, and moderate-protein intake. The purpose of why we are trying to eat this way is to trigger our body to enter into the state of ketosis or to be in the ‘fat-burning mode’ vs. the default glucose-burning mode (carbohydrates).
Reducing carbohydrates intake long enough will deplete the body’s glycogen stores and switch to ketosis. However, many become confused as to how many carbs for ketosis is ideal.
In that manner, we should address the question: what’s the ideal macronutrient breakdown for daily intake?
Note: This is a suggested macronutrient daily intake for the keto diet. You can adjust the proportions according to your body’s needs.
5% - 10% carbohydrates
20% - 25% protein
70% - 80% fat
You should be consuming no more than 5-10% of your total calories from carbohydrates on the ketogenic diet. It is easier for most people to remember the rule: stay under 20g net carbs per day.
Finding Your Keto Carb Limit Rule
According to how your body responds, everyone will have different amounts of carbs intake to get into or stay into ketosis.
To make your life easier, we’ll share with you how we do it. This is pure knowledge for how many carbs for ketosis. Did you know that there is actually a carb limit that almost anyone can use to achieve results? Here it is.
Total Carbs Limit: 35 grams
Net Carbs Limit: 25 grams
If net carbs are further limited to less than 20 grams, it will get you into ketosis even more quickly. As long as you eat the right amount of protein, keeping your carbs consumption at this level and rarely going above is a reliable way to stay in ketosis.
How do you calculate net carbs?
Net carbs = total carbs – (fiber + sugar alcohols)
Why do we need to calculate net carbs?
Your body processes fiber and sugar alcohol carbs differently than net carbs. Net carbs, also known as digestible carbs, can be broken down into individual sugar units and absorbed into your bloodstream. This is why we need to take out these digestible carbs from the total.
For more information about net carbs, read What Are Net Carbs?
Why it's important to find your happy ratio and stick with it
Carbohydrate tolerance varies among individuals. Your caloric intake will depend on many factors, including:
To remain in sustained nutritional ketosis, we suggest you initially consume closer to 30 grams per day. You can track your ketone level through a blood ketone meter. Test out how you feel with it first, then explore your personal level of carbohydrate tolerance while maintaining your metabolic health.
Don’t be pressured to drastically lower your carbs intake because it is totally different for everyone, especially those with underlying metabolic issues. Furthermore, it is important to ease your body to the transition you’re trying to get into. In fact, a couple of our ketogenic customers take less than 50 grams of net carbs per day, while others aim to be closer to 20 to 30 grams.
Many people’s insulin sensitivity improves for those who have type 2 diabetes with diabetes reversal and weight loss over time.
Where do you start?
1. Use the Keto Calculator to figure out the daily caloric needs of your body.
Knowing your daily calorie needs is crucial for your ability to lose weight on keto and help you quickly estimate your keto macro ratio.
Your caloric needs are most strongly tied to your body weight and activity level. That is, the more you weigh, and the more you move, the more energy you need to fuel your body.
2. Choose your happy ratio
Personal keto diet macro-nutrient ratio:
Carbohydrates = ___________ Fats = ___________ Protein= ___________
The keto calculator will provide you the daily calorie intake you need, whether you wish to maintain or lose weight. It will also give you the percentage of fat, protein, and carbohydrates you need to consume in a day to reach your desired weight.
The higher your daily calorie needs, the more carbs you can eat on keto. This is why we stress on the importance of watching your carb intake especially keto diet for beginners. If you have other things you are curious about how many carbs for ketosis and about keto diet in general, feel free to browse here.
Carbohydrates aren’t the only thing that affects your transition or maintenance of being in the state of ketosis.
There are still many other factors to consider indirectly affecting ketosis, such as strict protein intake, mitigating stress, and more..
Interested how to do it right?
This is highly valuable information for people that are planning to do a keto diet for beginners!
Here in KetoDietStyle, we advocate a mindful Keto diet!
We don’t want you to blindly follow keto as a fad diet, instead we want you to practice it because you fully understand its purpose, you believe in its process, and you know it’s best for your body.
Before you decide to get to the juicy beginner meal prep and hacks, we prioritize that you fully understand what kind of diet you are doing, how it works and why.
We care for you and you shouldn’t be doing it just for the trend. You should do it for yourself and learn to listen to your body so you’ll know whether it’s the right diet for you.
We’re very excited to share to you valuable keto information! Here’s what’s in store for you…