How Much Carb Intake Is Allowed In Keto? What You Should Know!

As different people process carbs in different ways, it is difficult to put an exact number on the number of carbs required daily. However, when you are on a keto diet, the general guidelines indicate that people need around 20 grams of net carbs on a daily basis.

How Much Carb Intake Is Allowed In Keto?

How Much Carb Intake Is Allowed In Keto?

You should understand the exact meaning of net carbs. This means that the total carbs in the food minus the fiber content in the food. Going by this logic, if your food has 10g of carbs and about 4 grams of fiber, the net carbs are 6 grams in this case.

Are carbs completely harmful?

No, carbs are not harmful, and in fact, they are essential to supply the much-needed energy for your body. However, excess amounts of carbs, especially from processed foods, are difficult to digest, and the body stores them as fat.

This can lead to obesity, diabetes, and a host of other health problems in the long run. For this reason, carbs are considered harmful in general when you are on a weight loss program.

How Much Carb Intake Is Allowed In Keto

When you keep the carbs under control, there is no harm, and your body needs some amount of carbs for the daily energy needs. Yet another point you need to keep in mind is that carbs coming from natural foods are easier to digest when compared to carbs coming from processed foods.

When you overeat processed foods, your body accumulates a lot of fat, and this can obstruct the flow of blood across the body, leading to various health complications.

Carbs requirement for different individuals

The way your body burns carbs depends on a lot of factors like your age, health condition, medication you are taking, and other your everyday diet and lifestyle.

In this regard, the carbs requirement also varies by a huge margin, and everything depends on your individual carb tolerance, which gives an indication of how much carbs can your body handle in a safe way.

For an average healthy individual, about 50 grams of carbs per day from natural sources will be more than enough. Similarly, if you are suffering from diabetes or obesity, you should ideally reduce the carbs intake and restrict it to around 30 grams per day.

Carb diet restriction during keto diet

When you are on a keto diet, your body needs very few carbs so that it can burn the fat in the body. In this regard, about 20 grams of carbs are allowed on a keto diet.

If you are feeling lethargic or want to go slow, you can go with 25 grams depending on the suggestions of your dietician. This amount is the net carbs, and the fiber content is reduced from the total carbs to arrive at this number.

Test your ketones and glucose levels

How Much Carb Intake Is Allowed In Keto

In order to understand your carb tolerance during the keto diet, it is important to test the ketones and glucose levels on a regular basis. Once you have achieved ketosis and are doing good with your Diabetes Freedom reviews weight loss program, you should check the blood sample for ketones and glucose levels.

This will give you an indication of how good you are doing and what results from you can expect in the future. You can do this test at home with proper guidance from your doctor. There are kits available that will help you in this regard, and you can get accurate results without having to visit a lab every time for the test.

Increase carb limit gradually based on carb tolerance

Once you start testing your ketones and glucose levels during ketosis, you should try to increase the carb limit in order to test your carb tolerance. If you are currently consuming 20g of carbs, try to increase it to 25g for one or two days and again test the ketones and glucose levels.

If you are still able to maintain a ketosis state, this means that you have the tolerance to this level. Similarly, you can increase it to 30g after two days and again do the test. In this way, you can check the carb tolerance level of your body.

At some point, your body will go out of ketosis due to increased carb intake. At that stage, you have to start from the beginning and get back to 20g of carb consumption per day. In this way, you will be able to recover quickly and get back to a ketosis state within a few days.

This is essential to maintain the weight loss, and you will be able to get long-lasting results with this method.

Get carbs from natural foods

How Much Carb Intake Is Allowed In Keto

When it comes to getting carbs through food, make sure that you consume wholesome natural food whenever possible, and avoid processed foods. The carbs you get from processed foods are hard to digest, and there are more chances that your body will store them as fat when compared to carbs coming from natural sources.

When you have to eat processed foods, reduce your carb intake as this is not the same as getting carbs from natural sources.

Factors that affect carb limit

Your carb limit can change due to a lot of factors. The amount of caffeine your body can handle has a big impact on the carb limit. Some people report a rise in glucose levels due to caffeine, while others have no reaction to this food. Similarly, the amount of stress your mind is undergoing has a huge impact on the way your body handles food.

Stress levels impact the hormonal balance that further affects insulin production in the body. All these factors can impact the way carbs are burnt in the body. Even the amount of sleep you get on a daily basis and your physical activities impact the insulin levels that further affect the carb limit.

In this way, you can handle the number of carbs according to your individual capacity during a keto diet. Always keep in touch with your doctor or dietician while trying such things as you can get timely suggestions about various issues you may face during ketosis.

 

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