WHAT KINDS AND HOW MANY CARBS ON KETOGENIC DIET

As probably everybody now a days knows when doing a keto diet the carbohydrate intake should be limited to very minimal. In this article we are going to discuss the allowed daily amount of carbs when it comes to not just low carb but straight Ketogenic diets. We are also going to give a touch on what kinds of foods are the right sources of carbs for you in order to keep your body in the state of ketosis and not interfere the fat burning processes. So without any further a do lets begin…
It is obvious that when using this particular way of eating body relies on mobilized fats as primary energy source, which leads to the necessity of higher fat intake. By this I mean bigger consumption of high quality fats while avoiding any stuff of processed and hydrogenated oils. But there is another key component and this is the very little amount of carbs that should be consumed. In order to keep the body into a Ketogenic /Fat Burning Mode you should not exceed certain number of net carbs per day. This number varies for each and every individual, his or her genetics, activity and most important carb sensitivity.
A lot of people can‘t tolerate more than 30gr of carbs per day, because it can easily make them pop out of ketosis. So for many coaches and dieters around 30grams seems to be something like a gold standard. And actually it is a very good starting point to begin with. But there are also many people who can easily tolerate up to 50, 60 or even a little above and not switching to sugar burning mode.
So the question you probably ask and you should is:
“How to find out how many carbs I can tolerate ?”
The the most accurate and probably the best practice I would definitely advise when finding your personal tolerance to the daily amounts of carbs you eat on keto is to measure your blood glucose and ketone levels by using a glucometer. Trust me your blood glucose levels ain’t going to lie. There is also another way, even though I would not recommend it for a beginner.
The second way is to simply take notes on how you feel, perform and overall how your brain works on different amounts of carbs. Start with 20 or 30 and maybe up them to a 50 or 60 in order to see what is going to happen. If you are a highly adapted individual and something you consumed makes you pop out you will notice it immediately. Have no doubt about it, but keep in mind that this method is most likely not for someone who starts just now, a month or even few months ago. In other words it is not for guy or gal who is a newbie, because this dieter more likely does not understand completely how the Deep State of Ketosis actually feels.

The other key component you must pay attention to are the types of carbs you are using. When doing Keto even in small amounts starches and simple sugars are your worst enemy and you want to avoid them by any means. 30grams of carbs from potatoes, rice, fructose or other will make you pop out of Ketosis in 10 out of 10 times. So they are not the right choices for you. Keep in mind there are a lot of them hidden in sweeteners so avoid those as well.
What you want to use instead are the green leafy, cruciferous and fibrous veggies such as spinach, kale, broccoli and cauliflower. All of those are extremely low in carbs which are nothing but fiber. They will not spike your insulin levels and will keep your blood glucose stable. Another one is the avocado which I full of healthy monounsaturated fats and consists very few carbs. Those carbs count too so keep that in mind when going keto…

Last thing in this article will be a subject that is a bit of a taboo for many. The name of this one is dairy. Many people tend to avoid dairy, because they can’t tolerate it well and this is completely understandable, but just incase you have no problems with the consumption of it there are still products you can use while maintaining Ketogenic State.
What you should avoid are the processed and packed with sugars and fruits yogurts, milks and cheeses. You should also stay away from the low fat products.
The ones you can use are the Organic Full Fat stuff. Things like Full Fat Sour Cream, Half and Half and the butter (which is obvious). Some cheeses like Edam or Goat may find place in your diet as long as you can tolerate them and they do not make exceed you daily carbs. Always go for the full fat and if possible organic products. But never forget: Even Full fat Dairy products still consist some minimal amounts of carbs, they count too. So if you want to achieve the best results possible I highly recommend do not neglect these and take your time to read the label, so you can calculate your portions accurately. In the end of the day when you going Keto you do not have to eat any carbs at all. So if you feel great about eating only meats, fishes, butter and eggs than you don’t need to count carbs and you will be just fine.

Hope you find it helpful. Thanks for the reading!
Till Next Time. Yours Truly : PETEONTHEBEAT