![]() ![]() ![]() However, if you’re very active and enjoy high-intensity training, your carb limit can be higher to fuel your activity level without sabotaging your Keto efforts. If you live a fairly sedentary lifestyle and wish to lose weight, you will need fewer carbs to fuel your body. Similarly, the amount of physical activity you do will affect the amount of carbs you can eat every day. Whereas if you’re taking in 2,500 calories every day, 125 calories can be made up of carbohydrates (5%) which works out to be 31g of net carbs per day. The amount of calories you consume each day will automatically change your daily carb limit, since it will always be a maximum 5% of your calorie consumption.įor example, if you need 1,200 calories per day to reach your Keto goals, 5% of which can be carbohydrates - you can eat 60 calories worth of carbs which equates to 15g (divided by 4) of carbs per day. If you wish to lose a considerable amount of weight your calories intake will be much lower, whereas if you would like to maintain weight or build muscle, your calorie allowance will be higher. Your calorie intake will be determined by your goals and lifestyle. The more calories you eat, the greater your carbohydrate allowance will be. Your goal will determine the amount of calories you take in each day and therefore the limit of carbs you can consume every day. Others may want to maintain weight but improve other health issues, in which case calorie intake may remain the same or increase. What is it that you hope to achieve by going Keto? You may be aiming to lose weight and so you’ll reduce overall calories. Things to consider when working out the perfect carb limit for you include: Your Goal ![]() ![]() This depends on a number of factors, so while 20g of net carbs is the ideal limit for some on Keto, 50g of net carbs may be the best allowance for others. You’re probably wondering why there’s a variation in the recommended macro amounts, and which one is best for you. If you eat too many carbohydrates or protein, your body will use glucose for fuel instead of ketones and you’ll no longer be in ketosis. The right amount of carbohydrates to eat each day comes down to the correct proportions to put your body in ketosis - and keep you there. With the average calorie intake of 1800-2000 calories per day, this equates to approximately 20g of net carbs. This gives you the amount of carbohydrates to the gram that you ought to be eating each day to remain in ketosis. To work out the amount of carbohydrates to the gram, you find 5% of your calorie allowance and then divide that number by 4 (there are 4 calories in each g of carbohydrate). The common 20g carb limit recommendation comes from the average calorie intake of 1800-2000 calories per day. Others still say an ideal amount is 35g per day of net carbs because it’s thought to be a safe bet to keep you in ketosis. Some say you should aim for a limit of 20g of net carbs per day, while others suggest an allowance of 50g of net carbs per day. But many of them differ in their advice when it comes to specific grams of macro allowances. There is a lot of information out there about carb limits and allowances for the Keto diet. While percentages may seem simple enough, you may be wondering how much this actually means when it comes to preparing your meals and snacks. The recommended percentages are 80% fat, 15-20% protein and a maximum 5% from carbohydrates. This means you’ll be aiming to consume the majority of your calories from fats, a moderate amount from protein, and only a very small portion from carbohydrates. On a Ketogenic diet you’ll be keeping a close eye on the amount of macros you eat each day since you’ll want to make sure your body gets into and remains in ketosis. Read on for a break-down of carb limits, the difference between net and total carbs, and importantly - how to work out your personal carb allowance while following Keto. This change in metabolic state means your body will burn fat which helps you lose weight, as well as balance blood sugars since there will be fewer, if any, blood sugar spikes from glucose release.īut exactly how many carbs should you be eating each day on the Keto diet? There are many different opinions, so how can you know which is the right amount for you? In a state of ketosis, your body will shift from using glucose (from carbohydrates) for fuel, to burning fat and using ketones for fuel. The aim? To change your metabolic state to ketosis, hence the name Ketogenic. Specifically, you’ll be aiming to eat more fat and less carbs, with a moderate amount of protein. The ketogenic diet is based on eating particular percentages of macros - your carbohydrates, proteins and fats. ![]()
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