how many carbs to maintain weight on keto Carbs carbohydrate ketogenic

August 23, 2022

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Are you ready to take on the keto diet? It’s a great way to shed pounds and improve your health, but there’s one key question you need to answer before you get started: how many carbs should you be eating each day? Fortunately, we’ve got you covered with all the tips and guidelines you need to start your keto journey right. First things first, let’s define what the keto diet is. The ketogenic diet, or keto for short, is a high-fat, low-carb diet that has been shown to help with weight loss, improved energy levels, and a host of other health benefits. The idea behind the diet is to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This is achieved by drastically reducing your carbohydrate intake and increasing your intake of healthy fats and proteins. So, how many carbs can you eat on keto? The general rule of thumb is to aim for 20-50 grams of net carbs per day. Net carbs are the total grams of carbohydrates in a food minus the grams of fiber. The reason for this range is that everyone’s body is different, and some people may be able to tolerate slightly higher carb intake than others. To give you an idea of what a typical keto day might look like, here’s a sample menu: Breakfast: 2 eggs cooked in butter with 1/2 an avocado Lunch: Grilled chicken salad with mixed greens, avocado, and a keto-friendly dressing Dinner: Baked salmon with roasted broccoli in olive oil Snacks: handful of nuts, keto-friendly protein bar When it comes to what foods you should eat on keto, focus on healthy fats like avocado, nuts, olive oil, and fatty fish like salmon. Protein sources like chicken, beef, and turkey are also important, but be sure to avoid processed meats like hot dogs and bacon. Low-carb veggies like broccoli, cauliflower, and spinach are also great options for getting in fiber and essential nutrients. One of the most important things to keep in mind when starting keto is to give yourself time to adjust. While it can be tempting to jump right in and cut carbs dramatically, it’s best to gradually reduce your carb intake over the course of a few days to avoid uncomfortable side effects like headaches and fatigue. And of course, be sure to drink plenty of water to stay hydrated and support your body as it adjusts to the new diet. So whether you’re looking to lose weight or just improve your overall health, the keto diet could be a great option for you. Just remember to keep your carb intake in check, focus on healthy fats and proteins, and give yourself time to adjust. Happy keto-ing!

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