Keto diets are followed by everyone from celebrities to fitness enthusiasts, and for good reason.
They have been shown to lead to weight loss, improved blood sugar levels, and more.
But one of the most common questions people have is how many carbs a day on keto is safe.
After all, carbs are what the body uses for energy, and cutting them out completely can be dangerous.
In this article, we’ll discuss how many carbs a day on keto is safe, as well as how to determine the right amount for you. Keep reading to learn more.
What Is Keto?
Before we dive into how many carbs a day on keto is safe, it’s important to understand what keto is.
The ketogenic diet is a high-fat and low-carb diet that has many similarities to the Atkins diet as well as other low-carb and low-fat diets.
It involves consuming significantly fewer carbs and more fat in place of those carbohydrates.
This drop in carbohydrate consumption will put your body in a metabolic condition known as ketosis.
When this occurs, your body will become extraordinarily effective at using fat as an energy source.
In addition to this, it causes the liver to produce ketone bodies, which are a source of fuel for the brain.
How Many Carbs A Day on Keto Should You Eat?
On the ketogenic diet, everyone limits carbs to slightly differing extents. While some people can consume more and still stay in ketosis, others might require a more limited diet.
The right number of carbs a day on keto that works for you depends on several factors, including how much weight you need to lose, how active you are, and your overall health.
However, most people will do well with less than 50 grams of carbs a day.
If you’re just starting out on the keto diet, it’s a good idea to err on the side of caution and consume even fewer carbs.
What Are The Types Of Keto Diet?
The ketogenic diet comes in a few different types, including the following:
- Standard Ketogenic Diet (SKD)
A standard ketogenic diet consists of extremely low carbs, a moderate amount of protein, and a significant amount of fat.
It has a fat content of 70%, protein content of 20 percent, and just 10 percent carbohydrates.
- Cyclical Ketogenic Diet (CKD)
A cyclical ketogenic diet involves periods of higher carb consumption. This is often used by people who are trying to build muscle while following a ketogenic diet.
In general, CKD consists of 5-6 days of eating a ketogenic diet followed by 1-2 days of consuming more carbs.
- Targeted Ketogenic Diet (TKD)
A targeted ketogenic diet is similar to the cyclical keto diet but with one key difference: you consume carbs around your workouts.
This is often done to help improve workout performance. A targeted ketogenic diet calls for consuming 25-50 grams of carbs 30-60 minutes before a workout.
Types Of Carbs You Can Consume On Keto
Now that you know how many carbs a day on keto is safe for you, it’s essential to understand the types of carbs you can consume.
Not all carbs are created equal, and some are much better for you than others.
When choosing carbs for your keto diet, it’s important to focus on those that are high in fiber and low in sugar. Here are the different types of carbs you can consume on keto:
- Powdered Cocoa And Unsweetened Chocolate
Consuming cocoa powder or dark chocolate is a much healthier option than eating sugar-filled chocolate bars.
They provide a significant amount of antioxidants when consumed. Chocolate is so rich in beneficial elements that it’s even dubbed a “superfood” in some circles. These nutrients are crucial to maintaining good health.
- Low-Carb Vegetables
Vegetables are an excellent source of nutrients, including fiber, vitamins, and minerals. They also have low carb content, making them a perfect choice for the ketogenic diet.
As a general rule of thumb, most vegetables contain 5 grams of carbs or less per serving.
Some of the best options include leafy greens, broccoli, cauliflower, peppers, and mushrooms.
These vegetables can be eaten raw, cooked, or roasted, making a great addition to any meal.
- Nuts And Seeds
If vegetables or chocolate aren’t your things, consider nuts and seeds as a source of healthy carbs.
Just like vegetables, they’re packed with nutrients and low in carbs. In fact, most nuts and seeds contain around 4 grams of carbs, making them a perfect snack for the ketogenic diet.
Some of the best options include walnuts, pumpkin seeds, almonds, and chia seeds.
You can also find a variety of nut butters at most stores and supermarkets. Check the label to ensure they’re sugar-free.
What Should You Expect When Starting A Ketogenic Diet
Ketosis is a metabolic state that can be induced by the keto diet, which can lead to rapid weight loss.
However, the keto diet does come with some health risks, including the following:
- Nutritional deficiencies
- Heart problems
- Problems with the digestive tract, including constipation and others
In terms of expectations, those who start the keto diet can expect to see a rapid drop in weight, as well as an increase in energy levels and mental clarity.
However, it’s important to note that the weight loss is largely due to water weight and not necessarily fat loss.
The number of carbs a day on keto also plays a role in how quickly you’ll lose weight.
If you consume fewer carbs, you’ll likely see a more dramatic drop in weight, whereas if you eat more carbs, the weight loss will be slower.
However, this doesn’t mean that you should force limit yourself to a low number of carbs; rather, you should let your body dictate how many carbs you need based on how you feel.
Conclusion
Knowing how many carbs a day on keto is safe for you is crucial to maintaining good health. As a general rule of thumb, aim for around 50 grams of carbs per day.
However, this number may vary depending on your individual needs. Make sure to consult a medical professional before starting the keto diet to ensure it’s right for you.
Amit Gupta is the creator of Keto-Reviews.com.
After spending half a decade learning about every type of keto diet, pill, snack, and more, Amit has dedicated his time to helping others make informed decisions about their keto diets. Amit has also worked for a keto diet company, giving him unique and invaluable insights into this growing industry. When he’s not busy reviewing keto products or helping people with their keto journeys, Amit enjoys reading and playing sports.