Following the keto diet requires you to keep a careful eye on the amount of carbohydrates you eat every day. If you eat too many, you could end up going out of ketosis, and you'll have to start the diet all over again.
Alternatively, if you eat too few, you won't be providing your body with the fuel that it needs to get through the day. So, how many net carbs should you have on keto?
Let's go over everything you need to know to find out.
What Is the Keto Diet?
For those who aren't aware of the keto diet, it's a system of eating that requires you to eat a small number of carbs every day. Limiting your carbohydrate intake will send your body into a state of ketosis, where it will begin to burn off your belly fat, turning it into fuel.
Other than weight loss, many say that following a keto diet gives them extra energy and a lack of the "brain fog" that comes with eating too many sugary, carb-filled, or processed foods.
When you're following this low-carb diet, it's important to plan out your meals with an emphasis on your macronutrients or macros. These are the amounts of protein, healthy fats, and carbohydrates you eat every day. Someone on a keto diet will eat more protein and fats and fewer carbs.
For the record, there are also micronutrients, which consist of the vitamins and minerals that round out a healthy diet. You get your proper share of them by incorporating healthy foods into your diet, as well as well-known supplements, in order to stay as healthy as possible.
What Are Net Carbs?
There are two measurements to note when carbohydrates are discussed. One is total carbs, while the other is net carbs. Both refer to the amount of the macro included in your daily diet, but each measures something slightly different.
Total carbohydrates are, as the name implies, the total amount of carbs in a specific meal or meal plan. This number is calculated by adding the total number of carbs in every portion eaten.
For example, if you purchase apre-made meal, it will usually list the total amount of carbs in the information box on the package. Usually, when keto diet adherents put together a meal plan, they count the total number of carbs for each day, keeping it low so that they can stay in ketosis.
Net carbs, on the other hand, are a little different. This carb count measurement can play a role in whether or not your body stays in ketosis, and using it instead of total carbs can actually allow you to eat a few more carb-laden snacks each day.
In order to calculate the number of net carbs, you take the number of total carbs in a particular meal and subtract two numbers: the amounts of fiber and sugar alcohols in the meal. Why? Well, neither of these things can be digested by the body. So, in the eyes of some keto dieters, they don't count.
Determining Sugar Alcohol Amounts
Since food packaging may not list exactly how much sugar alcohol is in a given item (fiber is usually clearly listed, making it easy to determine), you need to know exactly what these sugars are called.
Look for the following on the ingredients list: isomalt, maltitol, glycerin, and sorbitol. Other types of sugar alcohols, like lactitol, xylitol, mannitol, and erythritol, count as carbs and shouldn't be included in the equation to determine net carbs. Instead, they count towards your total carb intake.
How Many Net Carbs Should You Eat?
When it comes to determining net carbs, there are several different things to factor into the equation.
You need to consider the following:
Are You New to the Keto Diet?
Beginners might be tempted to hit the ground running, so to speak, when starting the keto diet. Unfortunately, cutting down the number of carbs that you eat drastically can lead to things like the keto flu, as well as the inability to follow the diet.
If you choose to go a bit slowly at first, lowering the number of net carbs that you eat, you're more likely to succeed and be able to stay on the diet for a longer period of time. For these reasons, when you start the diet, it's a good idea to begin by cutting that macro down to 50 grams of net carbs per day.
Is Your Body Sensitive to Ketones?
Some people are more sensitive to ketones than others. This means that even a slight drop in the number of carbs you eat is enough to send your body into ketosis (which can be determined by checking the blood ketone levels).
Keeping it there still requires some careful macro measuring, but you can get away with eating a few more net carbs per day than usual. A number between 35 and 50 grams tends to be the best option.
Do You Exercise a Lot?
People who exercise quite a bit need to keep an eye on how many carbohydrates they include in their diets. Generally, when you do more vigorous exercises, like CrossFit, you need more carbs because that level of fitness puts your body into a stronger state of ketosis.
To ensure that you have enough energy to get through your workouts, you'll need these additional carbs. Around 50 grams would provide the energy source necessary while ensuring that you stay in ketosis as well.
On the other hand, if you only do low-impact exercises, like walking on a treadmill, stretching, or Tai Chi, then you need fewer carbs. Since these exercises don't require as much energy, if you eat too many carbs, you'll end up going out of ketosis and will have to start all over again.
To keep your body in balance, add a smaller amount of carbs to your diet. 35 grams should be the highest amount. Anything under that (but not too low, of course) will be fine.
Adjust Your Carb Intake To Match Your Stress Levels
Another thing that can affect ketosis is higher stress levels. Stress often leads to us craving carb-filled snacks to keep going and make ourselves feel better. Plus, when you're stressed out, your cortisol levels go up. This makes your blood sugar higher, not only preventing you from reaching a state of ketosis but doing the opposite and making your body produce more belly fat.
If you're frequently stressed, you need to make sure that the amount of net carbs you eat every day is quite low. Stick to the 35-gram limit or go a little lower, just to ensure that your stress levels won't keep you from meeting your physical goals.
Some great carb food options include starchy vegetables like potatoes and other veggies that grow below ground.
Two Different Keto Diet Models To Follow
In addition to the many things that you need to keep in mind when putting togetherketo diet plans, there are two different models to consider. Each consists of a certain macro ratio, helping you keep everything in balance by adjusting the levels accordingly.
Here they are:
A High Protein Keto Diet
Although this plan is called "high protein," you actually eat more healthy fats than anything else. Your ratio should consist of 60% healthy fats, 35% protein, and 5% carbs. Keep in mind that those are percentages, not grams, so you'll need to adjust your macros to fit.
Healthy facts can include oils like olive oil and coconut oil or fruit like avocados.
A Standard Keto Diet
On a standard keto diet, you eat more carbs than on a high-protein one. The ratio here is made up of 70% healthy fat, 20% protein, and 10% carbs. Again, those numbers are percentages. To translate them into grams, you should use a macro calculator.
Health Benefits From a Low-Carbohydrate Diet
Before you plan out each day's meals, you need to take the time to make sure that you have all of your macros calculated correctly. This requires you to read the labels on anypremade foods that you choose to eat, as well as take a good look at the nutritional content of any recipes that you decide to follow.
Make sure to calculate the number of net carbs, as well as total carbs, in every meal. Your other macros, including healthy fats and protein intake, need to be in balance as well. Otherwise, you won't be getting the nutrition you need to get through the day.
Sources:
Carbs and Net Carbs | Prospect Medical
How Many Carbs Can I Eat on a Keto Diet? | Medical News Today
The Keto Flu: Symptoms and How to Get Rid of It | Healthline
About Author: Mario Mendias
