The keto diet is known for being an extremely low-carb eating plan. It consists of basing your daily meals on higher-fat foods to get the calories that your body requires from those rather than from the carbs. Let’s talk a little more about how it works and how many carbs can you have on keto diet.
In a regular healthy and balanced diet, carbs make up around 45% and 65% of the total calories consumed in a day. This means that in a daily diet of 2000 calories, you need to get around 900 and 1300 calories from carbs. A gram of carbs contains 4 calories, therefore a normal daily carb ingest ranges from 225 and 325 grams. These carbs help create one of your body’s main fuel source to get the energy it needs for the day: glucose.
By suppressing carbs from your diet, your body goes into a metabolic state called ketosis. When your body reaches ketosis, it means that it’s run out of glucose. So, it needs to find a new fuel source. Since you’re consuming higher-fat foods, your body automatically switches fuel sources to use fat as its main supply. When this happens, your liver starts producing small fuel molecules from fat known as ketones, they will fill in for the lack of glucose and will travel directly to your brain to provide the energy you need.
While all of this is happening, your body is burning fat all the time. The ketosis metabolic state has a similar effect as when your body doesn’t receive any food at all, you start losing weight fast.
You can reach this state by consuming less than 50 grams of carbs a day. To ensure that the keto diet works more effectively, depending on your daily activities and the level of exercise that you do are the carbs that you can and should consume in a day for ketosis.
For example, very active people that exercise around 5 days a week, can consume 50 grams of carbs, or even a little more, without any repercussions. But if you’re a person with an average routine that doesn’t include exercising as much, it’s recommended that you consume between 15 and 30 grams of carbs a day. On the other hand, people who are completely sedentary or have overweight problems should keep their carbs ingest as low as possible.
When you’re under a keto regime, you get only around 5% to 10% of your total daily calories from carbs. As you can see, your carbs intake is reduced significantly in this eating plan, so you need to get those calories from another source. To compensate these amounts, your fat intake needs to increase to 70% to 75% of your daily calories and your protein consumption needs to stay between 20% and 25% of these total calories.
The amount of carbs and fat consumed in the keto diet is extremely important for you to have a positive outcome. Cravings might be intense at first but your body will start getting used to it and you’ll start seeing results in less time than you expected.