Dear Daughters,

If you know about the keto diet, then you already know about the restriction of high-carb foods. We all have different cravings during the journey of weight loss and weight management. However, it is common that we want to eat that particular food that we are restricted to eat.

The keto diet includes high consumption of fat, moderate protein, and low carbs. So, if you follow the keto diet, you need to control your carbohydrate consumption.
Still, many of us want to know how many carbs we can have on the keto diet.

To be clear, every person has a different body structure, so their carb limit will vary.

Why Does Everyone Have A Different Carb Limit for Ketosis?

The truth is that each person has a different carb restriction that must be adhered to to start ketone production. This “carb limit” fluctuates from day to day. According to the research, when a person starts the ketogenic diet, they have to limit the carbohydrate to 50 grams according to their total carb intake.

How many Grams of Carbs Will Take You Out of Ketosis?

The actual number of carbs in your keto routine depends on the duration of your keto diet journey. However, it is safe to say that a high-carb meal at any stage of the keto diet is not safe for you. You can feel the adverse effects of a high-carb meal immediately, even on the same cheat day. According to research, 50 grams is the number.
For example, you set a routine of eating low carbs around 20 g per day, then suddenly on your cheat day you eat more than 20-gram carb in a single meal. It will take you out of ketosis.
Keep in mind this one-time meal will take you back to zero where you need to start your plan again.  However, many think this recovery process is quicker in the second attempt.

How can I find my net card intake?

Start with a low-carb diet (20 grams of net carbs per day) to guarantee you enter ketosis soon. Start increasing net carbohydrates (approximately 5 grams per week) whenever you find ketosis after about 2-3 days, or until you detect little or no ketones (using Ketostix or blood ketone meter).

This is usually the most accurate and quickest method of determining your net carbohydrate allowance. It may be difficult the first few days because you must eliminate practically all carbohydrates from one day to the next, but it will be well worth it. This strategy is strongly suggested.

Never do Zero-carbs

Unless you’re on a restricted ketogenic diet for medical reasons, there’s no need to go “zero-carb.” At 20-30 grams of net carbs (or up to 50 grams of total carbs) per day, most people experience all the wondrous fat loss and health benefits of the ketogenic diet.

Remember that increasing your ketones will not help you lose more weight. To satisfy your appetite and feel awesome, all you have to do is establish your ideal carbohydrate amount.

So daughters, in reality, your carb allowance may alter over time, especially as your body adjusts to the keto diet. To stay in ketosis, you must continue to consume low-carb, moderate-protein, and high-fat foods and beverages. If you’re new to keto, limit your carb intake to fewer than 50 grams per day. On any given day, anything more than this will likely knock you out of ketosis.

As Always,

Love Mom