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How Many Carbs Can I Eat And Stay In Ketosis

How Much Protein Can You Eat In Ketosis?

How Much Protein Can You Eat In Ketosis?

Having been a low-carb enthusiast and team Diet Doctor member for years, you would have thought I’d nailed ketosis ages ago. I haven’t. In the last post, Why You’re Not in Ketosis, I revealed why, and how I fixed it (by reducing my carb and protein intake to 20 and 60 grams per day respectively). But, I had a problem. Though it felt awesome to be back in ketosis, it sucked to eat so little protein – 60 grams a day isn’t much for a meat lover like me. Could I eat more protein AND remain in optimal ketosis? I was going to find out. The protein experiment I designed the following experiment: First, I would increase my protein intake from 60 grams a day to the level where I would no longer be in optimal ketosis. Then, I would reduce my protein intake until I was back in optimal ketosis, using what I ate on the last day to define my daily-protein limit. Finally, I’d eat to this daily-protein limit every day for a week to test its accuracy, adjusting my protein intake if necessary. To increase the trustworthiness of the experiment, I added five rules: 1. Keep eating 10-20 grams of carbs a day 2. Keep eating during a four-hour window (5-9pm) 3. Adjust my protein intake gradually 4. Make no other major changes to my life 5. Measure my blood-ketone levels every morning before eating “Nice plan”, I thought. But there was one thing I hadn’t taken into account… Preparation To start off the experiment, I measured my blood-ketone levels: 2.0 mmol/L. Not exactly shocking news – I had been eating 45-60 grams of protein and 10-20 grams of carbs a day for weeks, being in optimal ketosis almost every morning. But all that could end soon – it was protein time. Day 1: Taco-cheese shells On the first day of the experiment, I ate similarly to how I’d eaten lately – Continue reading >>

Your Macros

Your Macros

Most people aim for a specific goal on a ketogenic diet. We aim to make sure the results of the calculator are accurate and can be used by anyone. Our keto calculator uses the Mifflin-St.Jeor Formula which was the most accurate (versus the Katch-McCardle Formula or the Harris-Benedict Formula) in a few studies. In this formula, the gender, height, weight, and age are needed to calculate the number of calories to consume. Our keto calculator uses body fat percentage to calculate your lean body mass. Using this number, we’re able to calculate how much protein you need to sufficiently lose weight without losing excess muscle. Eating too little or too much protein on a ketogenic diet (or any diet) can lead to dangerous or unwanted results. DEXA scans are proven to be the most accurate measurement of body fat. They’re commonly available at gyms and some doctor offices when requested. If you don’t have access to this, you can always go the old-fashioned route and use a good quality caliper. The last resort is using a guide to visually estimate – this can sometimes be a little bit inaccurate, so try to over estimate your body fat percentage. This will give us an idea of how much the minimum amount of calories your body will burn in a day. Our keto calculator uses this to calculate your Basal Metabolic Rate (BMR). We use this number, along with your body fat percentage, to estimate how many calories you’ll need for your goals. The BMR is simply a number of calories we burn while our bodies are at rest and from eating and digesting food. Together they form what’s known as TDEE, or total daily energy expenditure. This is the keto calculator’s estimate for your total calories burned per day. If you use a heart rate monitor or third party software to monitor your calo Continue reading >>

How Many Carbs Per Day On A Low-carb Ketogenic Diet?

How Many Carbs Per Day On A Low-carb Ketogenic Diet?

Although my initial plan was to include this post in All You Need to Know About Carbs on Low-Carb Ketogenic Diet, I decided it deserves to be discussed separately. How Many Carbs per Day to Stay in Ketosis? As described in my post How Does the Ketogenic Diet Work? Weight Loss and 3 Main Effects of Ketosis, weight loss on a ketogenic diet is achieved by limiting the daily intake of net carbs and getting your body in a metabolic state known as ketosis. While in ketosis, your body effectively uses fat for fuel. In general, the daily intake of net carbs required to enter ketosis could vary from 20 to 100 grams per day (and very rarely over 100 grams per day). Most people, who have experienced ketosis, claim to have reached that state at about 20-50 grams of net carbs per day. I'd suggest you start at 20-30 grams and see how you can adjust it for your needs. There are two ways to find your ideal net carbs intake: Low to high method Start from a low level of net carbs to ensure you quickly enter ketosis (~ 20 grams of net carbs per day). When you detect ketosis after about 2-3 days, start adding net carbs (about 5 grams each week) until you detect a very low-level or no ketones (using Ketostix or blood ketone meter). This is usually the most reliable and quickest way to discover your net carbs limit. It could be a bit hard the first couple of days, as you have to give up almost all carbs from one day to another but it will be worth it. This method is highly recommended. High to low method Assuming you're not in ketosis, start from a relatively high level of net carbs (~ 50 grams) and keep reducing (about 5 grams each week) until you detect presence of ketones. This is a less difficult approach but not recommended, as you may spend a long time out of ketosis before you find yo Continue reading >>

How Many Carbs Should I Eat?

How Many Carbs Should I Eat?

How many carbs to eat on a low carb diet can be a pretty tricky subject. I’ve been pretty open about the fact that I eat more carbohydrates every day than the average low carb bear. I eat loads of veggies, and have some berries and yogurt. I know – I’m a real wild one. Usually, I can stay in ketosis if I eat up to about 40-50g of carbs daily (with a few lower days in the mix). That’s the range where I feel best. Yes, it’s a little higher than the average recommended intake of 20g of net carbohydrates, for those on a ketogenic diet, but it works for me. I typically advocate a lower carbohydrate way of living. Which is to say, sugar comes from whole food sources (like plain yogurt, or blueberries), starches are kept to a minimum, and refined foods are reserved for occasional treats. Of course, this can mean different things to different people, and the question I find myself asked most often is, “how many carbs should I eat?“ So… How Many Carbs Can I Eat Every Day? This isn’t an easy question to answer, for a few reasons. For starters, we all metabolize carbohydrates differently. There are a few factors involved with this, but one of the main ones is how many copies of a particular gene you possess in your DNA. No, really. The gene is called AMY1, and humans typically have between 2 and 16 copies. The gene is essentially in charge of producing enzymes which can help you to break down starch and sugars. The more copies you have, the more enzymes you have and the more efficient your body is at processing carbohydrates. There are actually studies which have shown a link between lower numbers of copies of this gene, and obesity. Pretty wild, eh? There are also studies that looked at indigenous diets of varying levels of starch and carbohydrates, and compared Continue reading >>

Bone Broth + Ketogenic Diet: A Match Made In A Low-carb Heaven

Bone Broth + Ketogenic Diet: A Match Made In A Low-carb Heaven

Bone broth is an established superfood and many therapeutic diets have embraced its healing properties including the ketogenic diet. Bone broth is recognized as a healing food because of its high concentration of minerals and anti-inflammatory amino acids, as well as being one of the only food sources of the gut-healing proteins collagen and gelatin. In a moment, we’ll explain how bone broth is particularly beneficial for anyone following a keto diet. But first, let’s look closer at how bone broth fits in, since very specific macronutrient ratios are required to achieve desired results. The Keto Diet: How Does Bone Broth Fit in? The idea behind the keto diet is to train your body to burn fat for energy rather than glucose, which allows you to enter the fat-burning state: ketosis. Now, the only way to enter ketosis is by drastically reducing your carb consumption to approximately 5% of your diet, and increasing fat consumption to at least 70% of your diet. This way, your body has no choice but to rely on fatty acids for energy, which are its secondary ‘backup’ energy source when glucose isn’t readily available. The standard keto diet looks like this: 75% fat, 20% protein, 5% carbs. Since everyone has a unique body and lifestyle different, you can use the ketogenic diet calculator to determine your exact macronutrient needs. The keto calculator is an easy way to see how many grams of each macronutrient you need on the keto diet plan to keep your body in a state of ketosis, based on your current weight, height and activity levels. So, what would keto bone broth need to look like, in order to fit your macronutrient requirements? When you take a look at the nutrient profile of Kettle and Fire Bone Broth, you’ll see how both chicken bone broth and beef bone broth Continue reading >>

How Carbs And Protein Affect Ketosis (keto Research Review)

How Carbs And Protein Affect Ketosis (keto Research Review)

Ketosis is the state your body gets into when you restrict your carbs to very low levels (typically eating less than 50 grams per day in most studies) A high protein intake (i.e. 2.2 grams per kilogram of body weight) does not seem to prevent ketosis, as suggested by many studies. In fact, there is a macronutrient which is much more important than protein for ketosis. Namely, Carbohydrates. A very low carbohydrate diet will put you in a state of ketosis. We’ve yet to find out exactly how many carbs you can eat while staying in ketosis. People have maintained ketosis on 0-80 grams of carbs per day, in many keto studies. However, we can’t say for certain that this will apply to everyone because there is individual variation and we can’t fully trust self-reported data. Aim for 20-60 grams of carbs if you want to ensure ketosis. Will ketosis help you burn fat compared to a calorie-matched alternative diet? Read our article here. The analysis continues below! Continue reading >>

The Keto Diet: A Low-carb Approach To Fat Loss

The Keto Diet: A Low-carb Approach To Fat Loss

Along with the Atkins diet and the South Beach diet, individuals who are interested in low carbohydrate approaches to dieting will likely want to look into the Keto Diet. Popular among many who are trying to maintain blood sugar levels and lose body fat, the main premise of this diet is, 'eat fat to lose fat'. So How Does It Work? The idea of the ketone diet is to get your body into a process called Ketosis where you stop burning carbohydrates as fuel and instead turn to the burning of what are known as ketones. This will occur when you bring your carbohydrate levels to around 50 grams per day or lower. Many keto activists advise that number to be 30 grams of carbohydrates but most individuals can still maintain ketosis while consuming the 50 grams and this allows for a little more leeway in the diet since you can increase the consumption of vegetables and a variety of flavoring's that contain a few grams of carbohydrates. TKD Or CKD Usually people who are involved with exercise will follow either a TKD (targeted keto diet) or a CKD (cyclical keto diet). TKD A TKD is one where you will eat carbohydrates right before and right after your workouts. This is the best bet for those who are involved in more intense activities and require some carbohydrates to fuel them and who are not as interested in doing carb loads and depletion workouts. CKD A CKD on the other hand is a diet where you will eat a minimum amount of carbohydrates per day (that 30-50 gram number) and then on the weekend (or at a time that is appropriate for you) do a large 'carb-up' phase where you will eat a large amount of carbohydrates in an effort to refill your muscle glycogen stores so you can continue to workout the coming week. Normally right before the carb-up phase you will do a depletion workout wh Continue reading >>

5 Most Common Low-carb Mistakes (and How To Avoid Them)

5 Most Common Low-carb Mistakes (and How To Avoid Them)

A few months ago, I read a book called The Art and Science of Low-Carbohydrate Living. The authors are two of the world's leading researchers on low-carb diets. Dr. Jeff S. Volek is a Registered Dietitian and Dr. Stephen D. Phinney is a medical doctor. These guys have performed many studies and have treated thousands of patients with a low-carb diet. According to them, there are many stumbling blocks that people tend to run into, which can lead to adverse effects and suboptimal results. To get into full-blown ketosis and reap all the metabolic benefits of low-carb, merely cutting back on the carbs isn't enough. If you haven't gotten the results you expected on a low-carb diet, then perhaps you were doing one of these 5 common mistakes. There is no clear definition of exactly what constitutes a "low carb diet." Some would call anything under 100-150 grams per day low-carb, which is definitely a lot less than the standard Western diet. A lot of people could get awesome results within this carbohydrate range, as long as they ate real, unprocessed foods. But if you want to get into ketosis, with plenty of ketoness flooding your bloodstream to supply your brain with an efficient source of energy, then this level of intake may be excessive. It could take some self experimentation to figure out your optimal range as this depends on a lot of things, but most people will need to go under 50 grams per day to get into full-blown ketosis. This doesn't leave you with many carb options except vegetables and small amounts of berries. If you want to get into ketosis and reap the full metabolic benefits of low-carb, going under 50 grams of carbs per day may be required. Protein is a very important macronutrient, which most people aren't getting enough of. It can improve satiety and incr Continue reading >>

How Many Carbs Should You Eat On A Ketogenic Diet?

How Many Carbs Should You Eat On A Ketogenic Diet?

If you’re considering going “keto,” keep in mind you’ll need to consider everything — worked out down to the last gram — regarding how many carbohydrates you can consume. One thing’s for sure: the statement “low carb” isn’t open to interpretation. This isn’t a quick fix “fad” diet; it’s meant to promote real and lasting change for your body — change that’s ultimately going to help you become less dependent on glucose and able to melt through fat for energy instead! You need to actually cause a metabolic shift, and just simply guessing if your carbs are low enough isn’t going to be the most efficient way to do that. While you’re on the ketogenic diet, you absolutely must keep your carbohydrate count within the specified range your body operates in — at all times. If not, you won’t reach a state of ketosis, thus rendering the entire program null and void. With that in mind, it’s important to realize you’re doing this as a more long-term process for lasting results. No matter what your goals or desired outcome, eating a lower carb diet than you are now is certainly going to benefit you in the long run. So, How Many Grams of Carbs Should I Have? If you’re a “normal” person — and by normal, we simply mean “non-athlete” — then you’ll be alright following the standard ketogenic dietary ratios. (And we use the word “standard” here because there isn’t just one version of the ketogenic diet — but more on that in a bit.) You can enjoy fantastic benefits going keto, including effortless fat loss, increased lifespan, improved energy, and sharper mental focus. Everyone responds differently to different amounts of carbohydrates, but there are some general starting points. But to achieve those, you’ll need to make yo Continue reading >>

Ketones And Carbohydrates: Can They Co-exist?

Ketones And Carbohydrates: Can They Co-exist?

For reasons I’m still struggling to understand, the idea of “nutritional ketosis” (NK, to be distinguished from starvation ketosis, SK or diabetic ketoacidosis, DKA) is often discussed and debated in much the same way as religion or politics. Perhaps this can be said of all nutrition, which is a shame. Nevertheless, in my continued defiance of such sensitive topics, I’d like to add another layer of complexity and nuance to this discussion. The “rule of thumb” for NK is that caloric intake is determined as follows (this excludes a subset of ketogenic diets known as calorie-restricted KD which, as the name suggests, is specifically restricted in calories): Carbohydrate (total, not “net”): less than 50 gm/day, but ideally closer to 30 gm/day Protein: up to 1 to 1.5 gm/kg, but ideally below about 120 gm/day Fat: to satiety Let me illustrate what this looks like for Joe (left), Jane (middle), and Jeff (right — an example of a calorie restricted KD), three hypothetical people in NK — but each with different caloric requirements. As a general rule, as caloric requirement increases the proportion of calories derived from carbohydrate and protein decreases (and the contribution of dietary fat increases), even while absolute intake of carbohydrate and protein increases. Anyone who has bought a blood ketone meter knows how tough it can be to get “into” ketosis by carbohydrate restriction (since everyone asks, I use the Abbott Precision Xtra meter which uses two different strips: one for glucose and one for beta-hydroxybutyrate, or BHB). Most practitioners consider the minimum threshold of NK to be a fasting serum level of BHB above 0.5 mM. I’m a bit more stringent in my practice and like to see fasting BHB levels above 1 mM. To give you a sense of one per Continue reading >>

How To Get Into Ketosis Faster On A Low Carb Diet

How To Get Into Ketosis Faster On A Low Carb Diet

This post may be sponsored or contain affiliate links. We may earn money from purchases made through links mentioned in this post, but all opinions are our own. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliates sites. Want to be a fat-burning machine without having to count calories? Here’s a few ideas on how to get into ketosis faster on a low carb diet. Do you want to look leaner for bikini season? Yoga pants starting to feel a little tighter? One way to burn fat fast is to go on a ketogenic diet. The physiological process of burning stored fat instead of sugar, can be achieved within a short amount of time after following a strict keto diet. It is possible to get there in a day. In fact, some people show you how to get into ketosis, this fat burning state, in 24 hours. Do you need to fast? Becoming keto adapted where the body burns fat rather than sugar isn’t as hard as you might think. And, you don’t have to starve yourself to get there quickly. The great news for those who want to know how to get into ketosis faster is, well … you don’t have to fast. Fasting has been used for thousands of years by virtually every religion and traditional society. There are some people who think that a complete fast (not just intermittent fasting) is a way to get into ketosis faster. But the great thing about following a ketogenic diet is that you can eat until your heart—er, stomach—is content. You just have to eat enough of the right foods. And, of course, eat very little of the wrong foods. Is getting into ketosis safe without a doctor? Before reviewing how to get into ketosis quickly, let’s take a look at a quick background: T Continue reading >>

What Everybody Ought To Know About Ketosis

What Everybody Ought To Know About Ketosis

Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>

Carbs For Ketosis

Carbs For Ketosis

To maintain ketosis, we need to substantially limit the carbs we eat. Ideally we should eat less than 20 grams of net carbs. Exactly how much depends on each individual person and many people will maintain ketosis even when they eat up to 50 grams of carbs. When you start out, go as low as possible and work out over time what works for you and how many carbs you can consume and still remain in ketosis. In this article we want to take a closer look at carbs to understand the different types and what they do in our bodies. With a better understanding, we can make better decisions. First we look at carbs as per their traditional classification of simple and complex. Then the more recent classification based on the glycemic index​ and load. Lastly we look at what carbs to eat and what not to eat. Continue reading >>

Keto Questions: How Many Carbs Can You Eat And Stay In Ketosis?

Keto Questions: How Many Carbs Can You Eat And Stay In Ketosis?

Every “body” is different, but there are some basics that enter into the ketogenic diet sphere for all people who are trying the ketogenic diet to achieve ketosis & weight loss. To be in ketosis, your daily carb intake should be low – waaay lower than you are used to! Moving from a normal western diet to the ketogenic diet is a stretch for most people. And giving up chips, carby breakfast foods, carb-filled snacks during the day, carb rich sodas, energy drinks, protein powders, and microwave dinners is seems like an impossibility. The typical western diet consists of high carb, high calorie, garbage foods packed with chemicals most people have never heard of and have no idea what they do to your body inside your cells. Frankly, what we eat – ie food that comes from packages – is disgusting. But, the boxes look so appetizing, right? I mean, who doesn’t like a cute, fat-fingered friend making the meal look like so much fun? The beauty of the ketogenic diet is that it’s based on eating real food, ditching sugars, ditching carbs (from packaged foods) and adapting the body to real, healthy, foods that are good for the body. Aside from getting your body into a state of ketosis, you will eat better and feel better about yourself once you adapt to the keto diet. That brings us back to the question of: how many carbs can you eat and stay in ketosis? Generally, to stay in ketotis, you’ll want to eat less than 50g of net carbs per day. Your carbs should come from vegetables, nuts and seeds and keto friendly fruit. (See our ketogenic diet food list to find healthy choices.) Below 50g of net carbs each day is enough for most people to stay in ketosis. Make sure to get your carbs from vegetables (10-15g), nuts and seeds (5-10g), and fruits (5-10g). – Keto Calculator Continue reading >>

How Long Can You Stay In Ketosis Safely?

How Long Can You Stay In Ketosis Safely?

Are you looking for a diet for weight-loss or fat-loss? If so then you might be interested in ketosis. The question is whether you can stay on it permanently. That’s because it’s critical for any ‘diet” to become part of your everyday life and eating habits. It’s important to first understand what it is all about. It’s a natural state of the human body when it’s fueled almost 100% by body fat. This state takes place during a low-carb or “keto” diet as well as during fasting. It’s important to understand how this process is related to fat loss. The term originates from the fact that the human produce produces tin fuel molecules known as “ketones.” When the body doesn’t have enough blood sugar/glucose it gets energy from this source. The body produces chemicals when it gets a very low supply of carbs and a moderate amount of protein. The liver’s fat produces ketones then the body and brain use it for fuel. The process is especially important for the brain since the organ can only run from glucose/ketones. Medical research shows that early humans probably experienced the state very often. The reason is that hunter-gatherer societies ate a high-meat diet and had less access to carbohydrates than modern humans. As a result human bodies evolved so they could get energy from fat even though it mimicked starvation mode. Today there are various reasons why people use the ketogenic meal plan. Some of the most common ones are to lose weight or control epilepsy. The firm supporters point out the health benefits of the diet but others note that it’s a dangerous “hack” of the body’s regular metabolic system. These are the benefits to this process: Less eating due to no appetite More fat loss from abdominal cavity Lower blood sugar/insulin levels Lo Continue reading >>

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