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There is no legitimate carb limit for keto. The truth is that every person has a different
carb limit that they should stick to so that they can achieve ketosis and trigger ketone
production. It would make things easier if there was just
one magic number to keep in mind. But, it's important to remember that there
are multiple factors that can change and determine that figure. In this video, we'll help you find a personalized
answer to the question: “What is my keto carb limit?” For your body to start producing ketones and
burning fat, you must rearrange your eating habits to include very few carbohydrates. That means avoiding foods like grains, fruits,
tubers and all sugars. The focus instead is on fatty meats, oils,
leafy greens, cruciferous vegetables, high-fat dairy, as well as nuts and seeds.
Some fruits, like avocado and berries, as
well as sweeteners like stevia and erythritol, can also fit into the diet. With those basics down, let’s tackle carb
limits. While these carb limits can change from one
person to another, there is a carb limit that almost anyone can use to achieve ketosis. This limit is 35 grams of total carbs and
25 grams of net carbs.
Remember, net carbs are found by subtracting
the grams of fiber from the total grams of carbs. If you are not getting into ketosis, or you
want to find your personal carb limit, then you must know the other factors that contribute
to ketosis. Everybody can adapt to burning ketones for
fuel. In the process of keto adaptation, your cells
become more efficient with this process. The longer your body is familiar with burning
ketones for fuel, the more quickly it can shift into ketosis, compared to when you first
started a ketogenic diet. As an added bonus, as your body becomes more
keto-adapted, you can typically add some extra carbs and remain in ketosis. We encourage you to start slow with this concept,
and to follow a strict keto diet for at least 3 to 6 months before experimenting with your
carb intake. Your cells need time to get used to producing
and using ketones for energy. Besides the amount of time you've been in
ketosis, exercise, eating appropriate protein levels, and mitigating stress are other factors
that can improve or impair your body’s ability to adapt to the ketogenic diet.
Exercise is an important factor in determining
your carb limit. High intensity activity will help deplete
stored sugar, called glycogen, from your muscles. To use up your stored glycogen, do 30 to 60
minutes of high-intensity exercise for a few days, something like weightlifting or CrossFit. Make sure to re-hydrate and take mineral supplements
afterward, if needed. Once your glycogen is depleted, you can do
30 minutes of low-intensity exercise daily to encourage fat - and ketone-burning - something
like a brisk walk or cycling. For improved results, do the exercises before
you’ve eaten anything. By increasing your activity levels and doing
the right types of exercise at the right time, you can achieve ketosis more quickly, burn
more fat, and improve your health. As a positive effect, you can increase your
daily keto carb limit without lowering your ketone levels.
If you're an athlete, exercise and carbs are
a bit more nuanced, so make sure to read the more in-depth article on Ruled.me titled “How
To Find Your Ketogenic Diet Carb Limit.” Keep in mind that too much exercise can cause
additional stress on the body and may impair your ability to stay in ketosis. Stress is another factor in determining your
carb limit. Stress related hormones like cortisol raise
your blood sugar levels and can lower ketone production. Occasional stress cannot realistically be
avoided, but the real problems come with all-day, everyday stress. Over-exercising, not eating enough, focusing
too much on mistakes, worrying about the future, and non-stop work without breaks, are common
culprits of all-day stress. All of these stressors combined can cause
heightened blood sugar levels and can keep you from losing fat or maintaining muscle
mass. There are plenty of ways to help keep stress
under control. They include consistent healthy eating habits,
improving sleep quality with additional sun exposure, replacing some high-intensity exercise
with low-intensity options, and occasional meditation. Consuming too much protein can also inhibit
your body’s ability to get into ketosis or to reach a deeper level of ketosis.
In a ketogenic diet, about 25% of your calories
should come from protein. When protein intake is too high, the body
is flooded with amino acids, which releases insulin. Insulin sends a message to cells that there
is ample energy available from the amino acids, and they stop producing and burning ketones. To find out how much protein intake is right
for you, check out Ruled.me’s keto calculator. With all of these factors in mind, you can
start experimenting with your own personal keto carb limit. We find the best way to do this is to add
just 5 grams of complex carbs from vegetables or low-carb fruits each day until you notice
a drop in your ketone levels. Then, decrease your carbs until your ketones
rise back up, and you’ve found your new carb limit. To accurately track your ketones while doing
this, make sure to use a blood ketone meter, and measure your ketones at the same time
each day. Avoid using urine strips for this, as they
will be too inaccurate for reliable results. The goal is to increase the carbs you’re
consuming a little bit at a time, while maintaining a medium or deep level of ketosis.
This will be around 1.5 on your ketone meter. The amount of time you've been in ketosis,
exercise habits, stress levels and protein intake all affect your personal keto carb
limit. Each one of these factors has the ability
to increase or decrease that daily net carb number. You can experiment yourself, or just stay
below 35g total carbs to keep you in ketosis, no matter what. Keep checking Ruled.me for everything you
want to know about following a keto diet. We’ve got more great videos, meal plans,
recipes, informative articles, success stories and so much more to help you on your keto
journey!.
