The Ketogenic Diet is a diet where the principle is to cut carbs and switch to fat to produce energy. With a shortage of carbs the body will in fact start burning fat to get energy to function. The real question is, how many carbs can you eat on a Keto Diet?
How Many Carbs Can You Eat On A Keto Diet
Like many other questions regarding quantities it is hard to give a straight answer.
You know that to enter in a Ketosis state you need to cut the carbs.
- 70-80% Fat
- 15-20% Proteins
- 5-10% Carbs
As you can see, the Carbs is the smallest percentage hence they must be the smallest contribution to your daily intake.
Giving a quantity that fits all is impossible, however it is possible to give a number for the most.
The average person weighting 70-80 Kg can eat 20-50 grams of carbs in a day.
So how many carbs can you eat on a Keto Diet? I believe you need to reverse engineer the problem in order to find a solution.
To do this you need to keep into consideration your lifestyle, especially if you exercise.
You also need to remember the ratio used for Keto ( around 70%-25%-5%). Using this information the process would be:
- Calculate your calories requirement for the day, this depends on your weight, height, exercising
- Calculate the % of calories that can come from carbs, which is, using the macros, 5-10%
- Calculate the carbs that can give you that calories intake
It seems difficult but it is actually quite simple.
For example, a 175 cm tall man weighting 75 Kg and active life consumes around 2500 calories.
If we only want a 5% coming from carbs this limits the calories from carbs to 125.
Considering the average white bread has 265 calories per 100 gr we need to limit to around 45-50 grams of bread per day.
When To Consume Carbs On A Keto Diet
When to consume the carbs allocate for the day is another problem, especially for physically active people.
Having only a few grams of carbs allowed each day it is hard to spread the carbs throughout the day.
The result is that most of the carbs are usually consumed in 1 meal. So which one should be this meal?
This depends on the lifestyle and sometimes preference of the individual.
Some people might prefer to consume carbs in the meal before they train.
This way will give them more energy available to use during training.
Other people might prefer to consume carbs after training to replenish the storage in the muscle that is then empty.
What If You Exceed The Allowed Carbs In A Keto Diet
Exceeding the quantity of carbs recommended for the day has consequences.
As you can imagine the consequences are easy to guess but they can be different depending if you have already achieved Ketosis or not.
If you haven’t already achieved Ketosis the consequences of overeat carbs are worse than when in Ketosis.
As we already said, the body needs to make changes to the metabolism to start burning fat for energy.
These changes can take days to complete and become efficient. Also, Ketosis requires a shortage of carbs to be triggered.
This last point should tell you everything… If you don’t cut carbs enough, Ketosis will never start.
If you keep giving your body enough carbs you will never trigger Ketosis.
Cutting the carbs is crucial in the first phase of the Ketogenic Diet.
Once the body is in Ketosis, the adaptation phase is finished.
At this stage if you exceed the daily quantity of carbs what happens is that the body will go out of Ketosis.
The body will stay of the th e Ketosis state until the glucose level is low enough to trigger Ketosis again.
Depending on how much carbs an individual eats, Ketosis can be “paused” for hours or days.
It is also important to understand that pausing the Ketosis for a long period of time, typically a few days, will cause the body to revert back to using carbs for primary fuel and re-adjust.
Since the main principles of a Ketogenic Diet is to cut the carbs to trigger Ketosis, it is important to answer to “how many carbs can you eat on a keto diet daily?”.
The calculation requires only a few steps and is based on the individual characteristics and some macros ratio.
You also need to remember what is the consequence of “cheating” your carbs intake.