how many carbs can you have on keto diet daily Carbs calculate ketofy calculation calculating ketosis macros

May 17, 2023

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Starting the keto diet can be a tad bit challenging. You may have heard a lot about it from friends, family, or colleagues but wondering how to start or what to eat can be overwhelming. This article has got you covered! I will be sharing with you the basics of starting a keto diet, calculating your net carbs, and how many carbs you can eat per day. To start a keto diet, you need to cut carbs, increase your fat intake, and moderate your protein intake. The goal of this is to force your body to use fat as its primary source of fuel instead of carbs. So, what can you eat on a keto diet? You can eat high-fat, low-carb foods such as meats, fish, avocados, nuts, seeds, cheese, and vegetables like broccoli and spinach. However, you need to avoid high-carb foods such as bread, rice, pasta, and sugary foods. One important thing to note on a keto diet is the calculation of your net carbs. Net carbs are the total amount of carbs minus the fiber content in a particular food. They are essential in the keto diet as they help you keep track of your carb intake. To calculate your net carbs, you start by identifying the total amount of carbs in a food item and subtracting the grams of fiber present in the food. For example, if an item contains 10 grams of carbs and 5 grams of fiber, the net carbs would be 5 grams. It is important to note that the amount of carbs you can eat per day on a keto diet varies for different people. However, the general recommendation for most people on a keto diet is to consume 20-50 grams of net carbs per day. Consuming less than 20 grams of net carbs is known as strict keto, while consuming more than 50 grams per day is considered liberal keto. To give you an idea of what 20-50 grams of net carbs looks like, here are some examples of keto-friendly foods and their net carb count per 100 grams: - Broccoli: 4g net carbs - Spinach: 1g net carb - Avocado: 2g net carbs - Cheese: 1-2g net carbs - Chicken breast: 0g net carbs - Salmon: 0g net carbs - Almonds: 4g net carbs - Dark chocolate (70-85% cocoa): 10g net carbs It is important to note that your net carb count should still fit within your daily caloric intake and macronutrient goals. Therefore, it is recommended to track your food intake using a food diary or a keto tracking app to ensure you are staying within your goals. In conclusion, the keto diet is a high-fat, low-carb diet that works by forcing your body to use fat as its primary source of fuel. To start a keto diet, you need to cut carbs, increase your fat intake, and moderate your protein intake. To calculate your net carbs, subtract the fiber content from the total amount of carbs in a food item. Finally, the amount of carbs you can eat per day on a keto diet varies for different people, but the general recommendation is to consume 20-50 grams of net carbs per day. Happy keto journey!

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