Most ketogenic diet guidelines recommend you stay between 15 – 30g of net carbohydrates per day, or 5-10% of total calories. In general, if you’re a very active person who exercises 4 to 5 times a week, you can consume more carbohydrates without any repercussions.
While low-carb diets are very popular, it’s also easy to make mistakes on them.
There are many stumbling blocks that can lead to adverse effects and suboptimal results.
To reap all the metabolic benefits of low-carb diets, merely cutting back on the carbs isn’t enough.
While there is no strict definition of a low-carb diet, anything under 100–150 grams per day is generally considered low-carb. This amount is definitely a lot less than the standard Western diet.
You may achieve great results within this carb range, as long as you eat unprocessed, real foods.
But if you want to get into ketosis — which is essential for a ketogenic diet — then this level of intake may be excessive.
Most people will need to go under 50 grams per day to reach ketosis.
Keep in mind that this doesn’t leave you with many carb options — except vegetables and small amounts of berries.
Most people get the majority of their calories from dietary carbs — especially sugars and grains.
When you remove this energy source from your diet, you must replace it with something else.
However, some people believe that cutting out fats on a low-carb diet will make your diet even healthier. This is a big mistake.
If you don’t eat carbs, you must add fat to compensate. Failing to do so could lead to hunger and inadequate nutrition.
There’s no scientific reason to fear fat — as long as you avoid trans fats and choose healthy ones like monounsaturated and omega-3 fats instead.
A fat intake around 70% of total calories may be a good choice for some people on low-carb or ketogenic diets.
To get fat into this range, you must choose fatty cuts of meat and liberally add healthy fats to your meals.
On a keto diet, how many carbs do you need to cut? How many carbs can you eat? The answer varies a bit depending on you as an individual and your goals.
In general: the fewer the carbs the bigger the impact might be on weight loss and reduction of cravings and hunger.
he fact is, the amount of carbs you can tolerate and stay in ketosis depends on your particular body, how long you’ve been living keto, your exercise regime, and more. So, when you’re first starting a keto diet, it’s recommended to stick with 20 grams of net carbs per day or 20 grams of total carbs for therapeutic purposes. While 20 grams of total carbs is the amount that can get pretty much everyone into ketosis provided you eat within your daily macros, 20 grams of net carbs is the starting point for most people trying to achieve weight loss or general health benefits. To learn more about the difference between total carbs and net carbs, see below or oensure your body completely acclimates to the keto lifestyle, it’s recommended that you stick to 20 grams of net carbs per day for a full three months before you set out to explore your own personal carb edge.