How To Prepare For The Worst
The keto flu is the bodys response to the rapid changes that occur on the path to ketosis. You can remedy the keto flu and possibly even prevent it by following these simple suggestions:
- Drink plenty of water
- Consume at least a teaspoon of unprocessed salt per day
- Supplement with magnesium and potassium
- Do some low-intensity aerobic exercise in the morning to encourage fat burning
- Reduce stress by meditating and improving sleep quality
For more details on what to do, read our article on the keto flu and how to remedy it.
Now that we know how to get to ketosis without any metaphorical bumps and bruises, lets find out how to get into ketosis faster.
How Many Carbs Should You Eat On The Keto Diet
Besides simple and complex carbs, there are also total and net carbs. Before we can answer how many carbs you should eat on the keto diet, we must differentiate between these two types of carbs. Weve written about this on the blog before, so this information will serve as a refresher only.
Total carbs encompass the sugars, dietary fiber, and starches in food whereas net carbs are only the carbs that convert into glucose. To calculate the net carbs in any food, take the total carbs and subtract the sugar alcohol and fiber. Sugar alcohol, if you need the reminder, includes hydrogenated sugar sources.
Keeping this information fresh in your mind, how many grams of total carbs should you plan to consume to get into ketosis and stay there? As we talked about in the intro, the amount varies, but can be anywhere from 20 grams of total carbs to as many as 50 grams. The most dedicated keto dieters will eat no more than 20 grams of net carbs, with net carbs always equal to or fewer than total carbs.
Everyone has a different carb limit they can follow and still remain in ketosis. To determine what yours is, you need to take it slow. First, aim for 20 net grams of carbs a day on your keto diet. Well talk next about when to test if youre in ketosis, but testing will be a regular part of your life as you discover your carb load.
Why Is Counting Carbs On Keto So Important
When you keep net carbs low enoughtypically under 50 grams of net carbs per dayyour body enters ketosis: a metabolic state where you shift from burning carbs for energy to burning fat for fuel.
Getting into ketosis, and staying there, is the whole goal of keto. When youre in ketosis, you feel lasting energy, a cognitive boost and fewer cravings, to name just a few benefits. Keto can even help you stay at a healthy weight.
The problem is that eating too many carbs can prevent you from reaching ketosis and staying there. Thats why learning how to figure out net carbs is so important.
Go over your carb limit, and youll fall out of ketosis and lose out on all the benefits. If youre not seeing results on keto, our number one recommendation is to look at your macronutrient breakdown . This is true whether you follow clean keto or a dirty keto diet.
Regardless of your diet, a high amount of carbs can also contribute to the following side effects:
- Spikes in your blood sugar
- Disruptive changes to your hormones
- Shifts in your gut bacteria
- Health conditions like obesity, insulin resistance and metabolic syndrome
The trick is figuring out what your ideal carb intake looks like.
The reality is, carbs are fine in moderation. But if youre on a strict keto diet, you have to pay attention to every single gram and how your body responds to different foods.
Net carbs are important, but theyre not the whole picture on keto. Keep reading to find out why.
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Some Treat Recipes For You
I make sure youre always trying to find delicious, keto-friendly treats to help you stay on track. And what could be more scrumptious than snacks that include alcohol? How Many Carbs In A Keto Diet Plan
Thats right, today were sharing a few of our preferred keto snacks, including alcohol. Whether youre looking for a fun method to alter your snacking regular or simply looking for something to assist you stay on track, these dishes are sure to hit the spot.
First up, weve got a tasty take on the classic mojito. This keto mojito is made with simply a few easy ingredients. It is the ideal way to delight in a revitalizing cocktail while adhering to your keto diet.
Next, we have actually got a tasty and simple keto treat for sharing. These mini keto pizzas are made with simply a few basic components and are the best size for sharing. Plus, theyre a great way to get your pizza repair while staying with your keto diet. How Many Carbs In A Keto Diet Plan
Lastly, we have actually got a easy and scrumptious keto treat ideal for pleasing your craving for sweets. These keto chocolate truffles are made with simply a couple of basic components. They are the perfect method to indulge your sweet tooth while adhering to your keto diet plan.
So there you have it, our favourite keto snacks that consist of alcohol. We hope you delight in these recipes which they help you stay on track with your keto diet plan.
Keto Net Carbs Vs Total Carbs
Most importantly, when counting your carb intake, it is often recommended to use net carbs per day over total carbs.
Certain types of carbohydrates, like fiber and sugar alcohols, are not easily absorbed by the body and dont affect your blood sugar and insulin levels the same way sugars do. Thus you can subtract these types of carbs from your daily total to count net carb intake.
For example, if you eat 30 grams of total carbs, but that includes 12 grams of fiber you can count 17 grams of net carbs for the day.
This approach is also much easier to manage your macros, as many nutritious, fibrous foods like fruits and veggies contain carbs, but also provide important health benefits you wont want to miss out on.
Psst… Trifecta keto meals have less than 10 grams of net carbs each! Helping you stay under you daily carb limit and on top of you overall nutrition.
Bottom line: Count net carbs to allow room for nutrient-dense plant foods that support good health.
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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.
What Carb Level To Choose
Do you need to stick to a keto diet, consuming under 20 grams of carbs a day? Or would you have good results with a moderate low carb diet, consuming 20 to 50 grams of carbs a day?
People with a lot of weight to lose, type 2 diabetes, insulin resistance, metabolic syndrome or sugar and/or food addiction, may find that they get their best results on a keto diet, keeping carbs very low.11 When starting out, however, they may experience side effects, like the keto flu, until they become better adapted to burning fat for energy.
People who want to lose pounds but still have good insulin sensitivity, have less weight to lose, or still have good blood sugar levels can often do very well on a moderate or even liberal low carb diet.12 With higher carb intake, they are also less likely to experience significant side effects. Lean, active, and healthy individuals can also do very well on liberal low carb.
We believe many people may do best starting out on a strict keto diet.13 This will give you the best idea of whether you like how you feel and what sort of results you get. Then, as you hopefully achieve your health and weight goals, you can decide whether to add more carbs back into your diet to a level where you feel your best and can maintain your health improvements.
Net carbs = digestible carbs, i.e. total carbs minus fiber. & larrhk
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How Many Carbs Can You Have On Keto: The Ketogenic Diet
The ketogenic diet has gained popularity in the health and wellness world in recent years, and is surely in the spotlight quite frequently, even if only for the fact that it may seem like a drastic change in your everyday diet.
Before we get into how many carbs you should ideally be consuming while on the keto diet, lets break down what the ketogenic diet actually is.
Unsweetened Coffee And Tea
Plain coffee and tea contain zero grams of carbohydrates, fat or protein, so they are A-OK on the keto diet. Studies show coffee lowers the risk of cardiovascular disease and type 2 diabetes. Tea is rich in antioxidants and has less caffeine than coffee drinking tea may reduce the risk of heart attack and stroke, help with weight loss and boost your immune system.
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What Can I Eat On The Cyclical Keto Diet
The cyclical keto diet is similar to the targeted keto diet in that it is beloved by athletes. On the cyclical keto diet, your macronutrient ratio is 75% fat, 15% to 20% protein and 5% to 10% carbohydrates on the days you follow the standard keto diet. On your “days off,” your allowed macronutrient ratio is 25% fat, 25% protein, and 50% carbohydrates.
The most common cyclical keto diet has you follow the traditional keto diet from Sunday to Thursday. Then, on Friday and Saturday, you can enjoy carb-heavy meals. On your days off, you may get your carbs from high-carb fruits, starchy vegetables, dairy products, and whole grains. However, as long as a beer or cake fits into your macros, you can consume whatever you want.
Nuts Seeds And Healthy Oils
Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides , which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too. Measure portion sizes when consuming any type of healthy fat.
Carb counts for 1 oz. of nuts and seeds :
- Almonds: 3 g net carbs
- Brazil nuts: 1 g net carbs
- Cashews: 8 g net carbs
- Macadamia nuts: 2 g net carbs
- Pecans: 1 g net carbs
- Pistachios: 5 g net carbs
- Walnuts: 2 g net carbs
- Chia seeds: 2 g net carbs
- Flaxseeds: 0 g net carbs
- Pumpkin seeds: 2 g net carbs
- Sesame seeds: 4 g net carbs
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Your Keto Carb Limit: Which Carbs Are Best
If youre eating just 25-50 grams of carbs per day, youll want to make those carbs count.
Carbohydrates include sugar, starch, and dietary fiber. Foods rich in carbs include dairy products, grains such as bread, white rice, quinoa, and starchy vegetables such as sweet potatoes and green, leafy vegetables.
When it comes to good carbs and bad carbs, keto takes a different approach than most nutritionists. The Standard American Diet encourages people to eat complex carbohydrates, such as those found in lentils, beans, brown rice, whole grains, and starchy vegetables.
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.
Most foods considered healthy carbs by USDA dietetics are eliminated on keto, as they spike your insulin levels .
A keto meal plan consists of carbs that rank low on the glycemic index a tool measuring how much a particular food raises blood sugar 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.
How To Get Into Ketosis
Ketosis is a metabolic state in which your body uses fat and ketones rather than glucose as its main fuel source.
How can you get into ketosis quickly and stay there? Here are three things to know:
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Can I Drink On The Keto Diet
This is tricky. The keto diet, and all of its variations, is based on three macronutrients. Fat has nine calories per gram. Protein and carbohydrates have four calories per gram each. Fitting alcohol into your macros is difficult because it has seven calories per gram. Moreover, unless you’re sipping straight liquor, alcoholic beverages contain carbohydrates, too.
At the end of the day, you can fit alcohol into any variation of the keto diet. But before you order a beer at the bar hosting your Wednesday night pool league, you need to consider why you’re on the keto diet in the first place. Most people use the targeted keto diet to enhance their athleticism and recovery. Alcohol won’t help with this at all.
Starchy Vegetables And High
Starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates .
Carb counts for high-sugar fruits:
- Banana : 24 g net carbs
- Raisins : 21 g net carbs, 22 g total carbs)
- Dates : 32 g net carbs
- Mango : 22 g net carbs
- Pear : 21 g net carbs
Carb counts for starchy vegetables:
- Corn : 32 g net carbs
- Potato : 33 g net carbs
- Sweet potato : 20 g net carbs
- Beets : 14 g net carbs
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How Many Carbs A Day On Keto
When we asked nutritionists how many carbs on keto diet it is important to know how much fat you should eat. You should eat about 70-80% of your total daily calories from fats, with 5-10% coming from carbohydrates and 20 grams of protein per day for 2000 calories. That equals 165 grams in all three macronutrients combined.
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Will The Keto Diet Give Me Kidney Stones
The development of kidney stones is certainly a concern if youre switching to a diet in which youre eating more protein. Consuming high levels of red meat and not drinking a lot of water may make stones more likely, says Whitmire. She adds that on a keto diet, you need to stay hydrated and replenish electrolytes . If not, this can increase your risk of side effects like stones, she says. Past research gives a small glimpse into how likely stones may be. A study published in the Journal of Child Neurology on children using the keto diet to control epilepsy found that about 1 in 15 developed kidney stones, though supplements of oral potassium citrate reduced this risk. Talk to your doctor if you have risk factors, like a family or personal history of stones, about any precautions you should take when on the keto diet.
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