Burning fat more rapidly is the main function of the keto diet. Keto diet is a low carbohydrate, mild protein, and high-fat diet. Keto diet is popular among people due to its benefits for losing weight and improving health. It is the reason that many people use the keto diet to reduce weight and doctors recommend it more. Keto diet is all about eating organic and low carbs food. People doing Keto are always concerned about how much carbs on Keto are safe on daily basis. This article answers all carbs intake related questions in great detail.
What is Keto Diet – in brief
Keto is also called “ketogenesis”. It forces the body to generate small particles referred to as “ketones”. When the body intakes the very low amount of carbs, with the help of fat it can produce the ketones. The ketones act as fuel in the body.
The human brain requires more energy on a daily basis, and brain organs get energy with the help of ketones. The process of producing the ketones for the metabolic state is called ketosis. In a metabolic state, your body burns the fat for the sake of energy.
In the keto diet, you are advised to take 80% of fat, 15% of protein, and just 5% of carbs. Because of the decreased amount of carbs, the body changes it’s dependency from carbs to fats. The new source of energy becomes fat. As the body starts using fats, it starts losing weight rapidly.
Different types of Keto Diet
There are primarily 4 types of keto diet:
- Cyclical Keto Diet
- Standard keto diet
- The high protein keto diet
- Targeted keto diet
Cyclical keto diet
This diet includes higher-carbs. In keto diet, you only take 2 percent carbs in 5 days.
Standard keto diet
The standard keto diet contains a very less amount of carbs, a mild amount of protein, and high fat. It usually has 80% fat, 15% protein, and only 5% carbs.
The high protein keto diet
It contains a high amount of protein. The working procedure of a high protein keto diet is similar to a standard keto diet.
Targeted keto diet
In this type of diet, you can eat carbs foods during your workout time. If you do exercise, then you take the food having carbs.
How many carbs do you eat on Keto?
Everyone has a different body and the performance of the body system is also different. So, doctors create the keto diet food sheet according to the performance of the body system. Some people eat low carb food in keto and some strictly avoid carb food.
Normally, on a keto diet it is guided that you take 5% to 10% of net carbs per day. You can eat more carbs only if you do exercise on a daily basis.
The high amount of fat plays a major role in keto. Carb intake is limited to maximum 10%. You should take fat, protein and carbs in the following proportions:
Carbs: You consume 5 to 10% carbs on a daily basis.
Fat: You must consume 75 to 80% fat on a keto diet.
Protein: The range of protein is 20 to 25%.
How much Carbs on Keto diet – daily intake in grams
- Mild low carbs
- Low carb
- Liberal low carb
Mild low carbs: In mild low carbs, you can consume 20 to 50 grams of carbs on a daily basis.
Low carb: In a low carb, you can consume 20 grams of carbs on a daily basis. Many people use this type of stage to lose weight.
Liberal low carb: In a liberal low carb, you can consume 50 to 100 grams of carbs on a daily basis. The body gets other energy from fat and protein.
How to calculate Carbs on Keto Diet
The body consumes the carbs according to age, health, and body function. You can use a macro calculator to calculate carbs. You can only eat those food items that increase the fat and also protein in your body and reduce the number of carbs. Usually, you cannot face any problem during the keto diet. If you want to reduce the weight fastly, you should consume less than 20 grams of carbs on a daily basis. In simple words, you can achieve your weight loss goal easily by intaking fewer carbs.
What are Net Carbs
In general, carbohydrates are one of the essential macronutrients found in food and are our basic fuel. They also play a crucial role in the proper functioning of our brain and central nervous system. From a nutritional point of view, they can be divided into three groups:
They differ when it comes to how our bodies manage them: some are digestible and others, like fibers, are not; our body cannot break them down and therefore cannot derive energy from them. Net carbohydrates are the carbohydrates that our body digests and is able to absorb. Therefore, they have the greatest impact on our blood sugar level.
Why would you want to know the number of Net carbs?
Although carbohydrates are the main source of energy (they must provide about 55% of the daily calorie intake), there are some dietary approaches that recommend only their low consumption. Those are ketogenic diets or low carbohydrate diets. Knowing your net carbohydrates is essential, while with that diet you have to be very aware of every gram of carbohydrates you chew! Knowing what net carbohydrates are and how to correctly calculate net carbohydrates, you can even enjoy your favorite non-dietary food (in moderation, of course).
Keto-friendly low carb food list
More than getting an answer to “how much carbs on keto?”, it’s important to know what type of keto friendly foods to eat in order to stay in ketosis and lose weight fast.
Here is the list of keto-friendly foods:
- Full-fat cheese
- Full-fat dairy
- Green vegetables
Organic eggs are the perfect option for a keto diet.
It is healthy to eat the salmon, shellfish, oysters, lobsters, crabs, mussels, squid, catfish, mahi-mahi, and trout for the keto diet.
It is beneficial to eat grass-fed- beef, chicken, and turkey while on a keto diet.
It is good to eat blue cheese, halloumi cheese, cream cheese, swiss cheese, mozzarella cheese, goat cheese, and cheddar cheese while on keto.
Chicken and turkey are the best options in a keto diet.
It is beneficial to eat Macadamia nuts, almonds, walnuts, cashew nuts as a part of keto diet.
Full fat fairy
It is good to eat yogurt, butter, and cream on keto diet.
Avocados have a rich fat and low carbs. Keto dieters use avocados in both meals and snacks.
Broccoli, cucumber, and other green vegetables are very healthy and beneficial for keto dieters.
Flax seeds are great.
Stevia, monk fruit, and erythritol are the healthy choice of keto dieters because they have low carbs.
It is beneficial and healthy to use coconut oil, avocado oil, olive oil, and almond oil because they are not rich in carbs.
The whole milk is not safe. Use milk substitutes such as almond milk and coconut milk, while on keto.
During the keto diet, it is suggested to drink plenty of water because it helps reduce dehydration. Fizzy water, sparkling water, and carbonized water is also a good choice. If you are a coffee lover then drink heavy cream coffee. It has low carbs and has a very delicious flavor.
High carb food that you need to avoid on Keto
There are plenty of foods around that should be avoided on keto:
- Baked food items
- Sugar food item
- Stretchy vegetables
- High carbs dips
- Alcoholic drinks
Baked food items
You should avoid white bread, whole wheat bread, pastries, cookies, candy, doughnuts, and cake while on the keto diet.
Sugar food item
Ice cream, candy, sweet syrup, coconut sugar, and simple sugar are not friendly to keto.
You should avoid pasta and spaghetti while on keto. Because they are rich in carbs.
You should avoid sugary drinks and diet soda which have a high amount of carbs.
Rice, wheat, oats, and cereals are not friendly to the keto diet.
Simple potatoes and sweet potatoes, corn, and pumpkin should be avoided during the keto diet because of the high amount of carbs.
Beans such as lentils, kidney beans, black beans, and chickpeas should be avoided during a keto diet.
Apples, bananas, and pineapples are not good options for keto dieters.
High carbs dips
Ketchup and BBQ sauce are a very bad selection of dips while you are on the keto diet.
Beer, cocktails, wine coolers, and sangria have a high amount of carbs. It is good to avoid these alcohol drinks when you are on a keto diet.
With these food items, you also avoid artificial colors and flavors, artificial sweets, and aspartame. Processed foods, corn oil, and margarine are also unhealthy and unbeneficial in a keto diet.
Free low Carb Keto Diet Plan (Bonus)
People keep asking how much carbs on keto are considered safe? You just need to consume max. 50 grams of carbs per day. This is not as easy as it sounds. Therefore this free low carb keto diet plan will help you get going and rapidly weight from the body.
The diet plan:
Breakfast: Scrambled eggs with butter and also add broccoli.
Lunch: Smoked salmon with avocados
Dinner: Chicken with cauliflower and cabbage
Breakfast: Boiled eggs in coconut oil with heavy cream coffee
Lunch: Spinach salad with tomatoes
Dinner: Meatballs with macaroni, also add mozzarella cheese
Breakfast: Keto-friendly cheese roll with cream sauce
Lunch: Chicken soup
Dinner: Grilled shrimp with lemon butter sauce
Breakfast: Fried eggs in butter
Lunch: A grass-fed burger with bell peppers and a side salad
Dinner: Tofu with broccoli rice, mashed cauliflowers, and peppers with peanut sauce
Breakfast: Frittata with spinach
Lunch: Cauliflower rice, cheese, avocado and herbs
Dinner: Grilled salmon in coconut oil
Breakfast: Full-fat yogurt topped with avocados
Lunch: Caprese omelet
Dinner: Meat pie
Breakfast: Mushroom omelet with almond milk
Lunch: Beef salad with goat cheese
Dinner: Coconut chicken curry
All are tasty and delicious but low in carbs and high in fats. There are many other green vegetable options for this menu and keto is dependent on animal food products.
Keto Low carb Snack Recipes
The list of snacks:
- Cheese Recipes
- Seeds and nuts
- Boiled eggs hard
- Dark chocolate
- Almond milk and account milk
- Full fat yogurt with nuts and avocados
- Fatty meat
- Berries and heavy cream
Benefits of this low carb keto diet plan
There are plenty of benefits to the keto diet for health. During the keto diet, your body burns fat from the food intake in keto.
- Decreased appetite
- Decrease inflammation
- Burn body fat
- Boost energy
Keto diet increases those hormones which make you feel full and decreases the hormones from your body which makes you feel hungry. A decreased appetite plays a role in allowing the body to get energy in the form of fats.
Most people experience reduced hunger during keto.
Inflammation is the process in which the body naturally reacts to harmful bacteria. If the inflammation level is high then it increases the health problems.
Weight loss is the best option to reduce inflammation in the body.
The Keto diet boosts the energy level. The body uses ketones for energy. You don’t feel the similar downturns of energy, as you feel when you eat high carbohydrates food.
In keto diet, the body burns fat. It helps reduce the body weight and weight of fat. A Keto diet is the best option to lose weight.
So, how much carbs on Keto – The Conclusion
The keto diet is low in carbohydrates and high in fats. There are four types of keto diet types, namely – Standard keto diet (SKD), Cyclical keto diet (CKD), Targeted keto diet (TKD), High protein keto diet. From these four the most popular is the standard keto diet among people.
The keto diet is helpful for diabetes patients. The keto diet has many health benefits such as weight loss, reduce inflammation, boost energy, brain, and a healthy heart.
In keto diet, you should avoid foods that have high carbs such as grains, sugars, rice, potatoes, juices, and fruits. But you can consume the food based on meat, fish, eggs, butter, nuts, oils, avocados and others which have low carbs. You can eat tasty and delicious food after a detailed consultation of your doctor. This diet type is definitely a great way of losing weight by changing body’s energy source to fats. This makes it important to keep track of how much carbs on keto are okay to take. I hope this detailed article must have given you complete insight about how to keep track of carbs on keto and what to eat and what to avoid.