How Many Carbs To Stay In Ketosis
The ketogenic diet is probably one of the most meticulous ways of eating out there. For it to actually work you need to be careful and know how many carbs to stay in ketosis. Nutritional ketosis occurs as the result of our body running low on glycogen and the liver producing ketone bodies. It can be caused by either a prolonged period of fasting or by restricting carbohydrate intake significantly. At first, your body will show signs of withdrawal, because glucose is its primary fuel source. To start using ketones effectively you need to go through a period of adaptation. The length this of time this takes depends on several things. How many carbs have you been eaten before. How many carbs are you eating on keto right now. How well your body is accepting ketones for fuel. There isn’t a set magic barrier, that once crossed, will instantly put you into ketosis. As said, the liver will start to produce ketones as a substitute for glucose. The lower your daily carbohydrate intake, the sooner your liver glycogen will be depleted and the quicker your body will start utilizing. For complete adaptation to take place as quickly as possible, you would have to restrict your carbs to under 30 grams per day. NET, that is. Some people have a higher carb tolerance than others. At first, it’s advisable to go even lower than 30 grams, for ketosis to occur faster. Eating less than 20 grams for the initial 2 weeks will definitely hasten adaptation. After this initial period, your body’s biochemistry will have been completely altered. Your liver enzymes will have changed from preferring glucose to loving fat and ketones. Even our hungry brain will be satisfied and won’t create sugar cravings. However, how many carbs to stay IN ketosis is a totally different question. Despite our inc Continue reading >>
Keto Shopping List (with The Carb Count For Every Food)
If you plan to start a ketogenic diet, then you might be feeling some confusion over which foods to eat. With this in mind, this article provides a keto shopping list featuring the best foods. You can see the carbohydrate content and net carbs clearly listed for each food. This knowledge will allow you to plan for precisely how many carbs you consume. As a general guide, the upper limit to stay in ketosis is approximately 50g carbohydrate per day (1). Keto Shopping List Below you will find some tables showing the best ketogenic foods along with the number of carbs they contain. These tables spread over ten different categories, which include: Dairy Fruit Meat Nuts Oils and Fats Poultry Seafood Seeds Vegetables Everything else (such as sauces, snacks, and condiments) About the Carb Count For all keto foods, the carb count is per 100g. ‘Total carbs’ refers to the overall amount of carbohydrate in the food. In contrast, ‘net carbs’ means the amount of non-fiber carbohydrate in the food—the carbs that are digestible. Some foods can be high in carbohydrate but very low in net carbs (such as cacao), while others can be the opposite. Sources Nutrition data and the USDA Food Database are the sources for all nutrition values. Dairy Keto Foods Almost every dairy food is an excellent choice for a keto diet, but be careful to buy real dairy. By this, I mean that a yogurt full of added sugar and chocolate rings is not going to be beneficial for health. Also, while full-fat milk is a perfectly healthy food, there is approximately 5g lactose (milk sugars) per 100ml. With this in mind, don’t go overboard with drinking milk if you are trying to do a ketogenic diet. For instance, a big glass of milk would be almost half of your daily carb limit. Food Total Carbs Net Carbs But Continue reading >>
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 Many Carbs Should I Eat A Day While Dieting?
Dietary ketosis, for the purpose of intentional weight loss, generally occurs when total carbohydrate intake is limited to somewhere in the range of approximately 50 to100 grams of carbohydrate spaced throughout the day, for a period of several days. The exact number depends on the individual, and is influenced by such factors as exercise and activity level. Because the body uses carbohydrates for energy, the more active you are, the more carbohydrates and fat you will burn. If you have a particularly sedentary day, you may find that you need to decrease your carbohydrate intake to achieve ketosis. As you lose significant amounts of weight, your body’s energy requirements change and you may find it necessary to further reduce carbohydrate intake or increase exercise in order to achieve ketosis. People who follow a low calorie, low carbohydrate ketogenic weight loss diet experience a rapid rate of weight loss. Because they tend to lose weight more rapidly than on “traditional” diets that focus primarily on calories, their motivation to stick with their program until they achieve their goal is great. Most individuals experience reduced hunger and cravings, and increased physical and mental energy while in ketosis. They also tend to report feeling less moody, less irritable, and less depressed. The degree to which people experience these benefits varies from person to person. Continue reading >>
A Breakdown Of The Fat/protein/carb Ratio For A Ketogenic Diet
When on the ketogenic diet, one of the most important things you’ll have to pay attention to is your macronutrient breakdown. This means you’ll be getting a certain portion of your calories form carbohydrates (a very small portion) at 5%, a larger portion of calories from protein (35%), and the largest number of calories from fats (65%). There are many online sites that can help you figure out how many calories you need on a daily basis, based on your height, weight, measurements, age, gender and level of activity. From there, you can also use online calculators to help you figure out the proper breakdown, in grams, for each macronutrient percentage you’ll be eating. You’ll multiply your total daily calories by each percentage to get the grams of each macronutrient that you’ll need. For example, if you need 1200 calories per day, and your carbohydrates are 5% of that total, then multiply 1200 by 5% to get the number of grams of carbohydrates you’ll be allowed to eat each day. In this case, 5% of 1200 calories is 60 calories. You then divide the calories by the grams per unit of carb, protein or fat. Carbohydrates and proteins both have 4 calories per gram and fats have 9 calories per gram. Again, in this example, 60 calories divided by 4 grams per carb leaves you with a total of 15 grams of carbs per day. There are several great phone apps that will do the calculations for you. My personal favorite is Carb Counter. This also makes restaurant eating a breeze. One last note on food and nutrient tracking applications—you can typically also use these to plan your meals ahead of time. Just plug in the proposed foods for the day to see where your calorie and macronutrient values will lie, and make adjustments from there. Then, you build your meals around those n Continue reading >>
Find Your Keto Macros
Fine tune your fat-burning with the perfect keto ratio. Learn the special concerns for protein and fat ratios, how to track your keto macros and where to find the wiggle room. Best keto ratio for rapid fat-burning Printable keto food pyramid Online keto calculator Printable list of keto macros: calories, fat, net carbs, protein Keto macro is short for ketosis macro-nutrient. The three keto macro-nutrients are fats, proteins and carbs. Sometimes, calories are also considered part of the equation. What’s the best keto ratio? “Best” depends on your goals. A typical keto ratio has 75% of calories from fat, 20% of calories from protein and 5% of calories from fiber-rich carbs. A Typical Keto Ratio Keto Tip: A perfect ketogenic ratio happens when the amount of protein grams are equal to or slightly great than the grams of fat. Keto Food Pyramid Keto foods center around healthy fats, with moderate amounts of protein and scant carbs. During ketosis, think of fat as a food group. The Atkins Keto Food Pyramid illustrates which of the 200 ketosis foods to enjoy liberally and which ones to limit. Click the image to view, print or save. Tracking Keto Macros Track keto macros helps identify diet stalls and plateau. Macro tracking pinpoints troublesome keto ratios in your diet. For example: Are you eating enough fat? Are you eating too much protein? Track your keto foods and find out. Keto Wiggle Room If your keto ratio is off a bit, it’s not a big deal. You have wiggle room. If some days are over and some days are under your ideal goals, it’s fine. Keep your calories in check and track your keto macros by averaging several days at a time. A single day won’t make or break your plan. Testing for Ketosis Special test strips called keto sticks (or ketostix, keto strips) are u Continue reading >>
Will This Kick Me Out Of Ketosis?
A common question people have when starting keto is “will this kick me out of ketosis?” I’m going to address as many items as I can think of and explain why it will or will not kick you out of keto. This is going to be as comprehensive as possible so either use ctrl + f to find what you’re looking for or buckle up and read on. How do humans enter ketosis in the first place? Things will become much more clear if we explain how humans enter ketosis. Mainly, liver glycogen is what determines if ketones will be produced. Specifically, glycogen in the liver signals malonyl-coa to be formed by carboxylating acetyl-coa. Acetyl-coa is used in many processes and it’s the main substrate used to be turned into ketones. The wiki on regulation of ketogenesis which applies to this scenario says “When the body has no free carbohydrates available, fat must be broken down into acetyl-CoA in order to get energy. Acetyl-CoA is not being recycled through the citric acid cycle because the citric acid cycle intermediates (mainly oxaloacetate) have been depleted to feed the gluconeogenesis pathway, and the resulting accumulation of acetyl-CoA activates ketogenesis.” Basically, when there is more acetyl-CoA than oxaloacetate, the acetyl-CoA becomes acetoacetate, a ketone body. In plain English, carbs provide oxaloacetate, so if it doesn’t have carbs, it likely isn’t going to kick you out of ketosis. I’ll state the exceptions later. Why do humans enter ketosis so readily? Humans enter ketosis faster than any animal on the planet. It usually takes 24-36 hours before we enter ketosis.This is because we have huge brains and tiny bodies. Our brains need ~400 calories/day, which for most people that equates to 20% of our total energy demands. To put this in perspective, most anim Continue reading >>
How Do You Count Carbs On A Ketogenic Diet?
If you are using the Keto Zone Diet for weight loss then you are probably paying a lot of attention to how many carbohydrates you are consuming. You are likely already aware of the myriad of benefits of a ketogenic. They include weight loss, improved energy, and enhanced cognitive performance. However, in order to reap the benefits, you need to keep your daily consumption of carbs below 20 grams per day, especially for the first 2-4 weeks. Keto Macros The macronutrient ratios (macros) of daily caloric intake for a successful ketogenic diet look like this: High healthy fat intake at 60%-80% of calories. Moderate clean protein intake at 15%-35% of calories. Low carbohydrate intake at 0%-5% of calories Many people initially scoff at these ratios as ridiculous or even impossible. The fact is, however, that it is not only possible, but once the body is adapted it is actually incredibly easy to maintain. This is because once the body has adapted to using ketones (fat) for fuel instead of glucose (sugar), hunger diminishes dramatically and cravings virtually disappear. But first, you must make it through the keto adaptation phase. Keto Adaptation The human body is designed to efficiently burn fat for fuel. That is actually why the body stores fat to begin with, as a backup fuel supply when no food is available. For those of us in the Western world, food is always available, so most of us never tap into our body fat reserves and instead pile on body weight from all the excess calories. The easiest way to access these fat reserves would be to simply not eat (i.e. fast), but that is simply too difficult for most people with busy lives. A ketogenic diet restricts carbohydrates and protein to a degree that mimics the metabolic effects of fasting. This allows the body to remember ho Continue reading >>
The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating
The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>
A Keto Diet For Beginners
A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance, as millions of people have experienced already. 1 Here you’ll learn how to eat a keto diet based on real foods. You’ll find visual guides, recipes, meal plans and a simple 2-week get started program, all you need to succeed on keto. Get even more, custom meal plans, ask the experts and low-carb TV, with a free trial. 1. Introduction: What is ketosis? The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. 2 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar). Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, 3 and it can’t run on fat directly. It can only run on glucose… or ketones. On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. When the body produces ketones, it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but nobody can fast forever. A keto diet, on the other hand, can be eaten indefinite Continue reading >>
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 >>
How Many Carbs Should You Eat To Get Into Ketosis?
Limiting carbs is one of the easiest ways to get into ketosis. It doesn’t require fasting; it doesn’t even require you to eat fewer calories — all you have to do is restrict your carbohydrates and eat just enough protein (and not too much) to stimulate fat burning and ketone production. Other factors like fat consumption, stress, and activity levels are important to consider as well, but knowing how many carbs you need to eat to get into ketosis is a good place to start. How Many Carbs For Ketosis? Regardless of how many variables impact ketosis, it is important to start somewhere, and carbs are the most important metric to start with on the ketogenic diet. For most people, keeping total carbs below 35g and net carbs below 25g (ideally, below 20g) will get them into a deep ketosis after about a week. (To figure out your net carb consumption, simply subtract total fiber intake from total carbs.) Note: Some sweeteners are considered keto-friendly and do not raise blood sugar levels. These can be subtracted from the total carbs as well. For more, read our Guide to Low Carb Sweeteners > To eat such a small amount of carbs, you must be vigilant about your food choices. You may find that many of your favorite foods will put you over the carbohydrate limit for the day with just one serving. Even healthier foods like fruits and vegetables are packed with sugar and carbs, but don’t get discouraged — there is plenty of delicious food you can eat on the ketogenic diet. For example, you can have a Bacon Breakfast Bagel for breakfast, a Thai BBQ Pork Salad for lunch, and a Keto BBQ Chicken Pizza for dinner. Mouthwatering aren’t they? Check out this list for some more ideas of what you should and should not eat on the ketogenic diet: Do Not Eat Grains – wheat, corn, ric Continue reading >>
How To Find Your Ideal Carb Intake
Low-carb, high-fat diets have a number of known benefits for your body and mind. They keep you lean, support your hormones and brain, regulate your blood sugar, stop food cravings, keep you full for hours, and give you license to put bacon on everything. For the vast majority, a low-carb, high-fat diet is miles ahead of a low-calorie, low-fat one. But within the realm of low-carb, there is no one-size-fits-all. Instead, it’s important you find your body’s sweet spot for carb intake and timing. Tailoring your nutrition to your unique biology helps you perform even better. This guide will show you how. Let’s break down how to hack your carb intake, step-by-step. Find the Goldilocks zone of carb intake: not too low, not too high This is where you get to do some personal experimenting. Most people do best eating somewhere between 30-150 grams of net carbs daily. “Net carbs” means you can subtract fiber and sugar alcohols (like xylitol) out of your daily carb count – they don’t affect your blood sugar or get stored as glycogen. Here are three different low-carb approaches within the 30-150 gram range: Cyclical Ketogenic Diet Eat high fat, very low carb (<50g net carbs/day) 6 days a week, then have a carb refeed on day 7 (~150g net carbs). This is what the Bulletproof Diet is based on. Here’s why : Some people (Dave included) have thyroid issues when they do very low carb with no carb refeed . For some people, chronic low-carb eating can lead to low mucous production, which disrupts gut bacteria  and causes dry eyes. A cyclical ketogenic diet works very well for a lot of people. On the other hand, re-upping on carbs once a week will keep you out of deep ketosis, which may cause carb cravings (Brain Octane helps with that). Try a weekly carb refeed and se Continue reading >>
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 >>
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 >>