The first question that arises in people trying to follow a keto diet is how many carbs can you have on the keto diet. The ketogenic diet allows its followers to have a limited carb intake that is 20 grams per day.
How Many Carbs on Keto Should you be Eating?
If we divide the dietary micronutrients of a diet composed of 2000 kcal, then fats make up 55-60%, proteins are 30-35%, while carbohydrates include 5-10% of the total calories in a keto diet. So, this makes up 20- 50 grams of carbohydrates per day.
Carbohydrates are the basic units of energy production in the body tissues and help the body perform basic routine functions. When the intake of carbohydrates is reduced to 20-50 grams per day, which is lower than the normal values, so body undergoes a metabolic state called “catabolic state.”
This catabolic state reduces insulin secretions due to which glycogen level drops and leads to “gluconeogenesis and ketogenesis”.
Gluconeogenesis is a process in which there is the production of glucose in the body. This process takes place to meet the demands of glucose that has been reduced because of low carb intake. This process helps to have proper body functions. As glucose drops further, ketogenesis takes place and leads to the production of ketone bodies in the body.
Summary: The exact amount of carbs required for every person to maintain ketosis is varied and is not the same for every individual. Some people can easily get into ketosis by consuming 50 grams of carbs each day, but some require having 20 grams each day to achieve ketosis.
Keto Carb Limit:
A ketogenic diet is a high-fat diet that allows moderate levels of protein with very low carb intake. So, how many carbs can you eat on a keto diet depends upon your total calories each day?
If you are properly following the keto diet, it is important to stay in ketosis, which is the basic aim and goal of the keto diet. It can be achieved by having high fat and a moderate protein diet. But, if we talk about carbs, then these are the least to be consumed.
According to the Dietary Guidelines for Americans, carbohydrates constitute about 45 to 65 per cent of total daily calorie intake and are an important food element. Therefore, it is generally recommended to have 900 and 1,300 calories a day from carbohydrates if the total calorie intake is 2,000 calories a day. If we talk about the percentage of carbs, then this makes a total of 5-10% of total calories.
Summary: A typically low carb aims at having a daily limit of 0.7 to 2 ounces (20 to 60 grams) of carbohydrates per day. This makes up a total of 80 to 240 calories. It is important to start a keto diet with low carbs, and the ultimate goal of a keto diet for the beginner must be 20 grams per day.
The important thing is to know how many carbs you can have on the keto diet tolerable and can help you maintain ketosis. The amount of carbs required to have ketosis depends on factors like your exercise, duration of your keto, and many more.
Your body weight, fitness level, and previous diet play an important role in determining carb needs for ketosis. However, the ideal amount of carbs for a keto diet is 20-50 grams per day. Maintaining a low carb intake helps you maintain ketosis and reduces body weight.