ketogenic diet carbohydrates per day is very limited once, even only 5 – 10% of daily calories. This is the first reason. For those who are accustomed to eating high carbohydrates in the everyday diet, may be on the keto diet is a difficult thing.
This is what you need to consider in consuming carbohydrates during the keto diet. This restriction is not without reason, because the intake of excess carbohydrates will inhibit the body into ketosis conditions, where ketosis is the main goal of the keto diet. So how exactly ketogenic diet carbohydrates per day that can be consumed during keto diet?
Ketogenic Diet Carbohydrates Per Day to Reach Ketosis
Normally, humans need an amount of carbohydrate intake of about 300 grams per day for women and 350 grams per day for men. But while on a keto diet, this amount is trimmed in large quantities. There is no absolute dose to limit carbohydrate intake. This is because the body condition of each person is different in order to achieve ketosis. However, typically the average person can achieve ketosis approximately one week by keeping total carbohydrates under 35 grams and carbohydrates cleaner under 25 grams (ideally under 20 grams). To find out how big the number of clean carbohydrates you need right, calculate by reducing the total intake of fiber from total carbohydrates this is basic of keto diet for dummies.
To consume small amounts of carbohydrates requires caution in choosing the right foods. During the diet, you will probably realize that the food you’ve been eating is not good for consumption because of too much carbohydrate content in it. Even vegetables and fruits that are basically healthy are not all can be consumed during the keto diet.
Some foods that may be consumed during keto diet for ketogenic diet for dummies:
- Fat: coconut oil, high-fat salad dressing, MCT oil, fish oil, olive oil, butter, coconut milk, whipped cream, full-fat yoghurt, cheese.
- Meat: beef, lamb, goat, chicken, duck, turkey, fish (salmon, tuna, sardines, mackerel), eggs, animal organs.
- Green vegetables: spinach, asparagus, celery, lettuce, cabbage, cabbage, cauliflower, broccoli.
- Fruits: avocados and berries (strawberry, raspberry, blueberry, and blackberry), lemon, lime.
- Prepared milk: cheese (cheddar, mozzarella, parmesan, cottage, blue, etc.), heavy cream, sour cream, butter, Greek yoghurt.
- Nuts and seeds: macadamia, walnuts, sunflower seeds, beans, almonds, flaxseed, chia seeds, sesame seeds, pecan.
- Sweetener: stevia, erythritol, or other low-carb sweeteners.
While some foods that are restricted / should not be consumed during keto diet include:
- Grains: wheat, corn, rice, cereals.
- Sugar: honey, agave, maple syrup, granulated sugar.
- Fruit: durian, melon, banana, jackfruit.
- Bulbs: potatoes, sweet potatoes.
The list of foods above is just a few examples. In addition, there are many more lists of foods that may and should not be consumed during your keto diet. Be careful when choosing foods, check the nutritional content in it and make sure the carbohydrate or sugar content is not high. Choose foods with a low glycemic index (GI). The lower the glycemic index, the longer the carbohydrates are digested in the body.
Controlling the Ketogenic Diet Carbohydrates Per Day Benefits
It cannot be denied that carbohydrates are one of the most important nutrients – in addition to fats and proteins – the body needs for survival. Carbohydrates are nutrients that play a role to benefit the performance of the body and brain.
Carbohydrates that enter the body are called glucose. This glucose is used by the body as the main fuel to produce energy that will be used by body cells and also the brain in order to perform its metabolic and biological functions. The presence of glucose in the body is very important for red blood cells, brain, and other body cells. But if the glucose level is not enough to perform its task as an energy fuel, then the protein and fat that will replace its position.
But excess carbohydrates will also harm the body, especially for those who have special body conditions such as obesity or suffering from certain diseases such as diabetes, epilepsy, or heart. For those who have such body condition, it takes an effort to reduce the intake of carbohydrates, one of them by doing a low-carbohydrate keto diet.
By undergoing keto diet, the body will be able to reduce the levels of insulin hormone in the blood. One function of the hormone insulin is to store the fat that enters the body. In addition, the hormone insulin also plays a role to tell the kidneys to accumulate sodium. That is why excess carbohydrates in the body can cause excess water retention. With keto diet, insulin hormone levels will decrease and the kidney will remove excess water. That is why during this diet, you will lose water weight in the body as much as 2.5 – 5 pounds during the first days.
After the first week, weight loss begins to slow. But afterwards the body will start burning fat for use as an energy source, so body fat (especially the most dangerous belly fat) will disappear and muscle mass will increase (if offset by regular exercise).
At the beginning of a keto diet, the body will try to adapt to dietary changes and energy turnover process. Usually, in this adaptation period, some disturbances are called ‘flu keto’. Disorders that occur include nausea and vomiting, dehydration, constipation, fatigue, and difficulty focusing. But as time goes by these symptoms will disappear by itself.
Although keto diet is considered difficult, but do not hesitate with the benefits that will be in the can. If your body is used, running keto diet will feel nice and healthy. Note also ketogenic diet carbohydrates per day to be consumed, not to exceed the limit and inhibit the ketosis phase in your body. If you are new to this diet, start to reduce the intake of carbohydrates little by little, do not immediately reduced as well so that the body is not surprised. Make keto diet as a healthy lifestyle to lose weight and maintain maximum body health.