How Many Carbs On Keto Can You Eat Per Day? The keto diet can is a diet rich in fats and low on carbohydrates which is taken by people for weight loss targets. In ancient times, people had been using this special diet for controlling chronic inflammatory conditions such as diabetes.
With time, people saw its positive effects on children with epilepsy. In addition, the ketogenic diet has also found its uses in diets of patients with cancer, Alzheimer’s, and polycystic ovarian syndrome.
How Many Carbs On Keto Can You Eat Per Day?
When talking about the methods and technicalities when taking the diet, there are many questions that come up in the mind. These include
How many carbs on keto can you eat per day?
How many fats on keto can you eat per day?” – “For how long do I continue the Keto diet?
These questions need to be answered through thorough research and facts. According to nutritionists, you need to include macronutrients in a definite range. This range is formally called as the AMDR or “Acceptable Macronutrient Dietary Range” which is further elaborated as below:
- Carbohydrates – 45 to 65 percent
- Protein – 18 to 20 percent
- Fats –20 to 30 percent
This is the range that is recommended for a normal, balanced diet. But if you have special reservations when it comes to weight or a chronic disease, then you need to change these percentages according to the diet.
In the case of a keto diet, these percentages are shifted in a way giving the most room to fats, then proteins, and then carbohydrates. So you see the table gets inverted in this case.
How does the Keto Diet work?
The principle behind the ketogenic diet for losing weight is that when you deprive your body of the energy you get through metabolizing glucose, your body enters ketosis. Ketosis is a process in which your fat cells get out of the adipose tissues, and release ketones.
As the ketones are released, they enter your blood system. This is from where the keto diet gets its name. So, your body instead of utilizing glucose as the main energy source makes the fat as the primary source.
The body takes the glucose extracted from the liver and decomposes the muscle cells for releasing glucose. If the process goes on for three to four days and the body is fully depleted from the glucose, the insulin levels excrete out of the body.
The human body starts using the fat as the main source to get energy. The liver releases the ketogenic bodies from the fat that is utilized when glucose is not available.
When there is an accumulation of ketones in the body, the body enters into the state of ketosis. When we are in a state of intermittent fasting, the body naturally reaches that state.
When there is an excessive buildup of ketone bodies, there is a condition called ketoacidosis. The kidneys start excreting the ketones to a dangerous level. There is a weight loss resulting from a fluid loss in this condition.
If you are asking how many carbs can you eat per day, then knowing about this condition is important. This is because if the diet which is prolonged low in carbohydrate is taken, it can result in diverse effects. So you should know when it is time to discontinue the keto diet so you avoid these conditions from happening.
How Many Carbs Do I Need to Eat in this Diet?
The carbohydrate intake becomes less than 50 grams in 24 hours. This can drop to 20 grams a day. On a general note, the ketogenic sources show the percentage as shown below:
- Fat content per day – 70 to 80 percent of total calories – 165 grams
- Protein content per day – 10 to 20 percent of total calories – 75 grams
- Carbohydrates content per day – 5 to 10 percent of total calories – 40 grams
This is an explanation for a diet plan for 2000 kilocalories per day.
What to do About Protein Intake?
In other diets such as Atkin’s diet, when there is a high carbohydrate intake, the amount of protein in total dietary intake per day is kept high. It is not the case in a keto diet. The amount of protein is kept significantly moderate because taking less protein is also important for starting the process of ketosis.
The amino acids are also converted into glucose that can hinder ketosis. That is why it is important you take protein only in a moderate quantity.
Foods Not Allowed
Although there are many ways we can modify the keto diet, the baseline for all remains the same: do not consume food rich in carbohydrates. Avoid refined carbs and starchy food. These include:
- Starchy vegetables
Foods Allowed in the Keto Diet
- Foods high in saturated fat
- Fatty meat cuts
- Processed meats
- Unsaturated fat sources
- Nuts and seeds
- Oily fish
- Plant oils
However, depending on your requirements, you can use foods other than the ones present in this list. This is all just for an idea so you know how you can include foods rich in saturated as well as unsaturated fats in your diet.
You need to consume foods permissible in the diet until a period that is not harmful to your health in the long run. If you want to not regain the lost body weight, you need to follow the keto diet every once in a month. And then interchange it with days having a higher intake of carbs.
The ketogenic diet creates advantageous changes in metabolism over time. With weight loss, the health parameters linked to more weight are improved – cholesterol levels, triglyceride levels, blood pressure, and insulin resistance.
You will note that as you restrict your daily carb intake, your appetite-stimulating hormones will decrease in their production. The ketogenic bodies re the main fuel of energy and this increase the rate of calorie expenditure.
As protein and fat are converted into glucose, the process amplifies to a big extent. Also, as the insulin levels are reduced due to less intake of glucose, fat loss also amplifies.
Side effects of the keto diet
The possible symptoms of restricting carbs to an extreme level include:
- Brain fog
- Low moods
However, these symptoms are temporary and subside after a few weeks.
What to Do for Nutrient Balance?
Taking meals high in fat content does not mean that you ignore important nutrients in your diet. You have to make sure that when you are asking the question of how many carbs on keto can you eat per day, you take into account nutrients. These include iron, magnesium, zinc, B vitamins, fiber, and omega fatty acids. You can include supplements to prevent yourself from getting nutritional deficiencies.
What Does the Research Say?
There is a very limited study on the ketogenic diet so far. Most of the studies conducted in this matter include pilot studies that went for a short time. Also, there are studies that involve no control group. There are temporary benefits that can be prolonged if important measures to stabilize weight after weight loss are taken.
According to some experts, taking a diet high in saturated fats might lead to adverse health effects which can be calmed down through using unsaturated fat-containing foods. These foods include olive oil, fatty fish and liver oil, avocados, nuts, and seeds.
If you think no other plans are working for you anymore, then referring to this diet is a doable option. However, it is highly important that you consult a professional dietitian before you take an important decision. Taking an unsupervised and unguarded diet will only lead to disturbance and uncertainty in terms of weight loss and appearance of side effects.
Also, if you are a person with diabetes type 1, then it is highly important you do not follow this diet plan. The already ketosis happening in your body might lead to the overproduction of the ketogenic bodies that will be harmful to you. So, it is important you choose to lose weight through another technique and diet plan.
It is also important to take precautions in terms of losing weight through this method in terms of going for your biochemical tests. Keep yourself aware of the level of ketones and LDL cholesterol in your body.
Consult your healthcare professional who will be than taking care of the foods you need to eat to remain healthy. As you achieve your weight loss, it is important you still keep your body checked against these biochemical parameters from time to time to make sure everything is going right.
When knowing about how many carbs on keto can you eat per day, it is important you take care of important measures such as eating food high in unsaturated fats and drinking plenty of water. If done in the right way, a keto diet with low carbohydrate intake for a specified time can help you in losing weight to a significant extent.