How Many Carbs Can You Have on Keto?
One of the core principles of the Ketogenic diet is keeping carbohydrate intake extremely low – less than 30~ 50 grams per day.
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.
Keto diet principles:
1. Carbohydrates avoidance is the most significant adaptation of people who initiate a keto diet. Most of us used to eat carbs at all meals.2. The keto program recommends a diet that is low on carbs, moderate on protein, and high in fat.
Keto diet benefits:
- Weight loss
- Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.
- Excellent diabetes fighter
- When you suffer from Type II diabetes, your body experiences high levels of insulin
- Improved levels of good cholesterol
- HDL cholesterol helps get rid of the body's bad cholesterol reserves. When you're on keto, your body's triglyceride levels fall and your HDL cholesterol levels rise.
- Better blood pressure
- When you're on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.
Keto diet benefits:
- Weight loss
- Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.
- Excellent diabetes fighter
- When you suffer from Type II diabetes, your body experiences high levels of insulin
- Improved levels of good cholesterol
- HDL cholesterol helps get rid of the body's bad cholesterol reserves. When you're on keto, your body's triglyceride levels fall and your HDL cholesterol levels rise.
- Better blood pressure
- When you're on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.
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 |
| Zero Carb Snack | Pepperoni slices - Smoked fish- Canned fish- Canned meat |
| 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 |
Recommendations:
Source & Credits:
https://www.adityabirlacapital.com/healthinsurance/active-together/2021/01/14/5-zero-carb-foods-to-keep-your-blood-sugar-level-in-check/
https://www.ruled.me/zero-carb-food-list-for-ketosis/
