How Many Carbs on Keto Diet?

In this article you will know how many carbs on Keto Diet and how to find a balance between proteins, fats and carbohydrates.

Reducing the amount of carbohydrates on a keto diet compensates for fatty and protein foods. Unlike other dietary systems based on strict restriction of carbohydrates, on a ketosis diet, you can afford to lose weight without feeling hungry. The main thing is not to forget to control the total calorie content of the diet within the normal range and to monitor the correct ratio of fats and proteins for the keto diet in the menu in order to always be in a state of ketosis. What is the correct ratio of fat to protein on a ketogenic diet? At the heart of the ketogenic diet is the transition from one source of energy - carbohydrates, to another - fats. To do this, you need to enter the body into a state of ketosis, in which the process of breaking down fat occurs in the body and ketone bodies are formed. To enter this state, you need to adhere to the ratio of fats, proteins and carbohydrates recommended for a keto diet:

  • proteins - 25-35%;
  • fats - 50-70%;
  • carbohydrates - 5-10%.

Fats on the keto diet

Fat is a key element of the keto diet. How many of them can you eat in a day on a keto diet? From the total caloric intake of the diet, fats should be at least 50%. It is important to prioritize healthy and natural sources of fat, such as:

  • Farm eggs (yolks),
  • Natural oils: almond, coconut, olive, walnut oil, avocado oil and others,
  • Nuts & Seeds: Macadamia, Almonds, Brazilian Nuts, Pumpkin Seeds, Flaxseeds
  • Fatty fish
  • Avocado,
  • Heavy cream, yoghurt and other high-fat dairy products,
  • Meat: beef, lamb, pork.

Protein on a keto diet

The recommended amount of protein in the diet on a ketosis diet is 25-35% of the daily calorie intake of the menu. When choosing sources of protein, give preference to farmed natural products.

Sources of Protein for the Keto Diet:

  • Beef: Ideal if grain-fed meat of moderate fat content,
  • Wild species of fish (not grown on a farm, but in natural conditions): tuna, pollock, salmon, cod and others,
  • Eggs,
  • Seafood: scallops, shrimps, oysters and others,
  • Poultry: turkey, chicken, duck,
  • No added sugar nut butters.

Reconsider the amount of protein in your keto menu if:

  • you have reached a "keto plateau" and your weight loss has stopped. It can be overcome by increasing protein and decreasing the amount of fat in the diet,
  • you train intensely. If your goal is to maintain or gain muscle mass, increase the amount of protein in your diet,
  • you are busy with intense mental work and your brain needs amino acids. Recent studies have shown that protein deficiency leads to partial atrophy and loss of neurons, which will affect your productivity.

Planning a keto diet menu taking into account the balance of proteins, fats and carbohydrates.

When self-planning a menu on a ketosis diet, there is a risk of incorrect calculation of the balance of necessary macronutrients. For example, an overuse of protein with a heavily reduced amount of carbohydrates in the diet leads to gluconeogenesis, in which the body will burn protein, not fat. To achieve quick results on a ketogenic diet, it might be worth trying alternative Advanced Keto Solution.