A Ketogenic Diet or Keto Diet is a low carb and high-fat diet whose main purpose is to put the body in the metabolic state of Ketosis. The Ketogenic Diet is basically used for weight loss. When we eat the Keto Diet, which contains high-fat foods, our body starts burning fats to meet its energy needs. The fats are converted into the free fatty acids which are further converted into ketones by the Liver. So, the concentration of ketones becomes high in the blood and this state is called Ketosis. The body loses weight quickly in the state of ketosis because of the efficient burning of already deposited fats.
So, you have to understand that in the Keto Diet, you will eat low-carb and high-fat/protein foods. But many people don’t know that how many Carbs should they eat on a Keto Diet. Well, it is a very significant question because all of the benefits of the Keto Diet are depend on the number of carbs you eat daily.
If you also don’t know that how many carbs you should eat on a Keto Diet, you are at the right spot. We are going to discuss the exact number of carb which you should eat daily on keto.
How many Carbs you should eat on a Keto Diet daily?
Well, according to some nutritionist and Keto Diet experts, your daily caloric intake with ideal macronutrient distribution should be as follows, if you want to ketosis through the Ketogenic diet quickly;
- 5% Carbohydrates
- 70-75% Fats
- 20-25% Protein
From the above distribution of macronutrients, you can get the idea that you should eat only 5% carbohydrates of the whole calories which you get from foods daily. For example, if you are eating 100 g of food, it should only contain 5 g of carbohydrates. The situation seems very simple to you but it is not as simple as you thinking.
According to the doctors, you eat low-carb foods to achieve ketosis quickly. For achieving the metabolic state, 20-30 grams of carbs is an optimal quantity that you can eat daily. However, the metabolism of carbohydrates is different among different people. For example, the bodies of some people can tolerate up to 200 grams of carbs daily and still fit to lose weight quickly while on the other hand, some people cannot achieve ketosis even with 20-30 grams of carbs daily.
So, what should we do in this case and you can calculate the exact number of Carbohydrates which are helpful for you in achieving ketosis quickly? Well, don’t worry, we are here for your help.
How to decide your daily carb intake
Nutritionist and expert doctor has formulated different concentration of carbs for different types of people according to the nature of their bodies and metabolism which they can eat on a Keto Diet to achieve ketosis quickly. Nutritionists have made three different concentrations of carbohydrates which are ideal for different people to achieve ketosis. Certainly, you will find your optimal daily carb intake in these groups.
- Eating 100-150 grams of Carbs daily
It is also known as moderate carb intake. This carb intake is perfect to achieve ketosis for those people who have lean and active bodies. The metabolism speed of these people is sufficiently good that it can handle 100-150 grams of Carbs daily. This concentration of carbs is good for those people who want to maintain their weight. However, people still can lose weight at this concentration of carbs.
If you are one of these people, you can eat the following foods to get your daily carb intake:
- All Vegetables
- Fruit Pieces per day
- Healthy Starches in moderate amounts like healthier grains, oats, rice, and potatoes.
- Eating 50-100 grams of Carbs daily
This range of Carb intake is beneficial for those people who want to lose weight by keeping some carb source in their diet. This type of Carb range will also help you maintain your weight if you have sensitivity for Carbs.
If you want to get 50-100 grams of Carbs daily, you can eat:
- Plenty of Vegetables
- Fruit Pieces 2-3 daily
- Starchy Carb in minimal amount
- Eating 20-50 grams of Carbs daily
This Carb intake range is the best for people who want to lose weight quickly. People who are suffering from metabolic disorders like diabetes or obesity will use this range of carbs. When you eat such a low concentration of carbohydrates daily, your body will automatically enter into the state of Ketosis quickly.
In the presence of such a low-carb situation, your body will start burning already deposit and upcoming fats to meet its energy needs. These fats will be converted into Ketones which are also known as Ketone bodies and the metabolic state of Ketosis will develop in your body. It will surely dampen your appetite which will eventually result in quick weight loss.
You can eat the following foods to get 20-50 grams of carbs daily:
- Plenty of Low carb Vegetables
- Some berries
- Avocadoes
- Nuts
- Seeds
A helpful tip to know how many carbs you require on Keto Diet
We recommend an experiment to calculate the exact amount of Carbs that you require to get the maximum benefits of the Keto Diet. You should start with a moderately high number of Carbs in your diet (around about 150-200 grams) for the first two weeks of your ketogenic diet. If you feel, you are not getting the required benefits, you can decrease your daily carbs intake to 100 grams. If you still don’t get the required benefits, you should go for the minimum which is around 20-50 grams. This experiment will surely help you in finding the optimal number of Carbs which you should eat daily on the Keto Diet.
Remember that the low-carb diet does not mean that there will be no carbs in your diet at all.
Thank You Very Much for reading this article!
