How Many Carbs Can You Have on Keto?
Are you trying to lose weight? Do you want to get healthy? Or maybe you just want to look great in your bikini? Well, if you answered yes to any of these questions, then you should probably consider going on keto.
Ketogenic diets have become very popular over the past few years. How many carbs can you really have on a keto diet? And do you really need to count every gram of carbohydrate?
One of the core principles of the Ketogenic diet is keeping carbohydrate intake extremely low – less than 30~ 50 grams per day.
Zero carbohydrate foods can lower blood sugar, manage blood pressure levels improve good cholesterol. It also can be an effective diet for weight loss, which is another way to keep your diabetes in control.
Keeping carbs low is the key to keto diet success. When carb intake is too high, we simply cannot enter ketosis and experience the unique benefits of keto.
Carbohydrates or carbs are one of three main food types that the body needs to work properly. The other two are protein and fat. Carbs give the body energy. The body breaks carbs down to use immediately or later.
If the body does not need to use the carbs for energy as soon as a person eats them, it stores them in the muscles and liver to use later. However, if the body does not use these stored carbs, the body converts them to fat.
Here are a few foods with zero carbs or low carbs you can include as part of your diet
Zero Carb types of meat: (Fresh meats)
Beef- Veal- Lamb - Pork- Processed meats: Salami -Sausages - Bacon - Ham
Seafood (Fresh, Canned, or Smoked)
Halibut - Sardine- Swordfish- Spanish Mackerel - Tuna - Salmon - Bass
Non-starch vegetables like
broccoli, asparagus, leafy vegetables, cauliflower, mushrooms
Fats and Oils like
butter olive oil, coconut oil, Extra virgin olive oil, Avocado oil
Nuts and seeds like almonds, walnuts, peanuts, pistachios, pumpkin seeds, sunflower seeds, chia seeds, etc.
Dairy products like butter, eggs, cheese, and yogurt
Drinks and Beverages:
Water - Coffee - Tea - Sparkling Water- Soda water
Zero Carb Options with High Protein and Lower Fat
Zero Carb Options with High Fat and High Protein
zero carb slices of meat (skinless chicken breast, turkey breast, veal, etc.)
Fattiest cuts of meat (steak, ribs, lamb chops, short rib, pork belly, etc.)
Ground meat (turkey, chicken, beef, veal, pork, etc.)
Canned fish (in olive oil with skin on for most fat)
Smoked fish
Bacon
Skinless canned chicken breast
Salami
Keto Meals
Keto diets are becoming increasingly popular among those who want to lose weight fast. This low-carb diet plan has been proven effective in helping people shed unwanted pounds. If you don't have access to keto food, you may still be able to follow a ketogenic diet. Here are some tips on how to prepare keto meals without spending too much money.Keto Breakfast Ideas
These ketogenic breakfasts are low carb and high fat. They contain no grains, dairy products, legumes, and refined sugars. Instead, these breakfasts consist of nuts, seeds, fruits, vegetables, and healthy fats.- Blueberry Muffins
- Cinnamon Roll Oatmeal
Supplements & Recommendations:
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| Zero Carb types of meat: (Fresh meats) | Beef- Veal- Lamb - Pork- Processed meats: Salami -Sausages - Bacon - Ham |
| Seafood (Fresh, Canned, or Smoked) | Halibut - Sardine- Swordfish- Spanish Mackerel - Tuna - Salmon - Bass |
| Non-starch vegetables like | broccoli, asparagus, leafy vegetables, cauliflower, mushrooms |
| Fats and Oils like | butter olive oil, coconut oil, Extra virgin olive oil, Avocado oil |
| Nuts and seeds like almonds, walnuts, peanuts, pistachios, pumpkin seeds, sunflower seeds, chia seeds, etc. | Dairy products like butter, eggs, cheese, and yogurt |
| Drinks and Beverages: | Water - Coffee - Tea - Sparkling Water- Soda water |
| Zero Carb Options with High Protein and Lower Fat | Zero Carb Options with High Fat and High Protein |
|---|---|
| zero carb slices of meat (skinless chicken breast, turkey breast, veal, etc.) | Fattiest cuts of meat (steak, ribs, lamb chops, short rib, pork belly, etc.) |
| Ground meat (turkey, chicken, beef, veal, pork, etc.) | Canned fish (in olive oil with skin on for most fat) |
| Smoked fish | Bacon |
| Skinless canned chicken breast | Salami |
Keto Meals
Keto Breakfast Ideas
- Blueberry Muffins
- Cinnamon Roll Oatmeal
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