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Nutrition

How Many Carbs Per Day On A Keto Diet?

February 20, 2020 By pmdaily Leave a Comment


Custom Keto Diet

How many carbs should I eat per day if I am on a keto diet?

This is a very frequent question we are going to respond here. This post also includes information regarding keto diet food list, fundamental information on keto diet, and the most frequent mistakes people make when starting a ketogenic diet.

How many carbohydrates should I consume per day on a ketogenic diet? It depends on several aspects, like how you respond to a keto diet. The perfect amount of carb on a keto diet depends on each person. Some people achieve ketosis and stay there by consuming just 60 grams of total carb per day, while others need to stay around 20-30 grams of carb per day.

Also, it depends on your lifestyle. Your experience with keto diets, the amount of exercise you do on a daily basis, and your keto goals are other variables we need to consider for that matter.

Remember: The keto program recommends a diet that is low on carbs, moderate on protein and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.

How Low Carb is Keto?

Again, the answer depends on you as an individuals and your goals. As a rule of thumb, the fewer the carbs, the greater the impact on weight loss and reduction of hunger and cravings.

Keto low carb is considered less than 20 grams of carb per day, while moderate low carb is between 20 and 50 g per day, and liberal low carb is between 50 and 100 g per day.

Remember: The most effective keto diet, and probably the healthiest, is the one that is based on real food.

Which Carbs Can You Consume On Keto?

One of the basic principles of the ketogenic diet is keeping carbohydrate intake at a very low levels. This way, your body will start using fat as a source of energy instead of relying on the glucose carbohydrates provide.

In principle, most ketogenic diets recommend to stay 5 – 10% of total calories coming from carbs, which is about 15-30 grams of net carbohydrates per day.

What are Net Carbs?

Net carbs, also known as digestible carbs or impact carbs, are those absorbed by the body. During digestion, most carbs are broken down into individual sugar units. However, there are carbs that are not absorbed, or are only partially absorbed. Among those we have fibers and sugar alcohols. Because of this, fiber and sugar alcohols are substracted from total carbs when calculating net carbs.

Remember: Net carbohydrates = Total carbohydrates – fiber – sugar alcohol

If you’re a very active person who exercises 4 to 5 times a week, you can consume more carbohydrates without any repercussions. But if you live a sedentary lifestyle and are overweight, we encourage you to keep carb intake as low as possible.

How Many Calories in Total?

To encourage your body to enter ketosis, the ideal caloric intake can be broken down into:

  • 70-75% fat
  • 20-25% protein
  • 5% carbs

One gram of fat provides 9 calories, while one gram of carbs and proteins provide 4 calories each. If you need about 1400 calories per day to lose weight at a rate of about one pound per week, the you need 108 grams of fats, 22 grams of net carbs, and 81 grams of proteins.

What’s the Composition of What Someone Ate Yesterday?

As an example, let’s see what percentage of carbs, fats and proteins an random person not following any diet is eating. Some of the results may surprise you:

FoodFats (g)Proteins (g)Carbs (g)
Almond milk302
Bran muffin6330
Cheerios2320
Apple0015
Broccoli016
Hard boiled egg560
Chicken570
Feta cheese650
Olive oil1400
Dark chocolate9017
Beer0111

Keto Diet Food List

Here you have a list of foods for your keto diet you can easily find at the supermarket. Keto grocery shopping has never been easier:

Produce: Avocados, asparagus, lettuce, spinach, turnip, zucchini, tomatoes, kale, collard, artichokes, broccoli, cabbage, cauliflower, raspberries, blackberries.

Seafood, fish, and meat: Chicken, lamb, pork, beef, sausage, bacon, hot dogs, fatty fish and white fish, crab, lobster, mussels, octopus, oysters, scallops, shrimp, and squid.

Deli: corned beef, ham, pancetta, pastrami, prosciutto, roast beef, speck, turkey, salame, chorizo, pepperoni, sliced cheese, prepared salads (chicken, tuna, egg).

Most Frequent Low-Carb Mistakes

Eating too many carbs: If you want to get into ketosis and reap the full metabolic benefits of low-carb diets, going under 50 grams of carbs per day may be necessary.

Eating too few carbs: To maintain a healthy diet while going low-carb, ensure you’re getting a healthy amount of all the macronutrients (proteins, fats, and carbs). Low-carb does not mean no-carb.

Eating too much protein: Excessive protein consumption on a low-carb diet can prevent you from getting into ketosis.

Overeating “allowed” foods: Overdoing it on meat and cheese has its own health risks and may lead to weight gain, as these foods contain a lot of calories.

Being afraid of eating fat: A very-low-carb diet must be high in fat. Otherwise, you won’t get enough energy or nutrition to sustain yourself.

Skipping vegetables: As a rule, half your plate (or more) should be filled with vegetables.

Not replenishing sodium: Low-carb diets lower insulin levels, making your kidneys excrete excess sodium. This can lead to a mild sodium deficiency.

Avoiding fat: Try having half an avocado with your eggs at breakfast and dress your salads with olive oil-based dressings.

Forgetting fiber: Adequate fiber helps prevent gastrointestinal disturbances, such as constipation and bloating, you might experience when you first start cutting out high-carbohydrate, high-fiber foods.

Not exercising: When you first start eating low-carb, the loss of weight (and water weight) might make you feel as though exercise is unnecessary. To achieve the results you want, and maintain them long term, you’ll need to get active rather than staying sedentary.

Quitting too soon: On a low-carb diet, it can take a few days to overcome unpleasant symptoms and several weeks for full adaptation. It is important to be patient and not abandon your diet too soon.

In Summary…

In summary, the keto diet is considered one of the best programs for losing weight, apart from other beneficial effects it provides. However, there are plenty of things to take care of when embarking into a keto diet. As you see, there are potential issues like lack of clarity of what to eat or not, how many carbs are in a specific food, how to adapt the diet to our specific lifestyle, and so on. A specialized diet like this is not 100% free of side effects either.

” I just need a tool (hoping this is it), that tells me how much of something I can eat and lose weight. The complexity of Carbs, Net Carbs, Macros, Calories, etc are so confusing…its a full time job. Is there a spot on this tool that if I input my height and weight and my weight goal, they can tell me how much of XX I can eat, etc?”

I’ve got you covered. What if I tell you that I found a system which provides a custom meal plan service designed to help men and women all over the world turn their lives around and take charge of their health and figure?

Yes, this system is real and it is called The Custom Keto Diet. It is a brand new product that allows you to create your very own keto diet plan based on your food preferences, daily activity levels, height, weight and target weight goals. Keto can be confusing for beginners. The Custon Keto Diet system tells you exactly what to do: they provide you with a keto diet food list, a keto nutrition analysis, altogether with fast, delicious and easy recipes to prepare.

This system, or program, uses scientific research and proven studies to create personalized ketogenic diet plans that maximize fat burning via the correct calories and macronutrients for each individual.

Access your personalized keto diet program by clicking here and start using it immediately.

The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.

Filed Under: Nutrition Tagged With: keto diet food list

Pairing Protein and Carbs for Better Nutrition

January 22, 2020 By pmdaily Leave a Comment

Healthy carb choices plus healthy protein choices work together for a better and more balanced nutrition.

Let’s go through some definitions first. Carb pairing vs carb cycling vs flavor pairing.

Carb Pairing

Pairing carbohydrates and protein on a meal is known as carb pairing. Carb pairing promotes eating carb and protein in every meal. Pairing healthy sources of protein and complex carbs not only helps with muscle recovery post-workout. It also keeps you fuller longer. Both protein and healthy fats slow your body’s digestion of sugars, helping to keep your blood sugar from spiking. 

Carb Cycling

Although there is no formal definition of carbohydrate cycling, it refers to varying carbohydrate intake depending on our needs over time. The aim is to eat carbohydrates when they are needed, and reduce their intake when they are not.

Flavor Pairing

Different types of foods share the same flavor compounds. When different foods share some important aromas, they are more likely to pair well in a recipe. It can be used not only to pair solid foods, but to pair beverages with foods.

It turns out that all these systems can help us to shed those extra pounds.

Do we want to eat smart carbs, or eat carbs the smart way?

Carbohydrates aren’t all good or bad. Some kinds of them promote health, while others can increase the risk of obesity, diabetes, and other chronic diseases.

A variety of diet programs are based on consuming a very low amount of carbs, trying to force the body to obtain energy from fat, instead of from carbs. One of the most famous of these systems is the keto diet. (If you want to know more about this topic, please read our article about low carbs and keto on this same website.)

There are 2 types of carbohydrates, basically. Simple carbohydrates, like white rice, white flour, soda, chips and sugar. Eating too much of these foods can cause the body’s mechanisms of managing sugar to break down, increasing the risk of insulin resistance and diabetes.

And complex carbohydrates, like the ones found in whole foods like fruits, vegetables, beans and whole grains. They provide sustained energy while also delivering fiber. These foods are also bearing a lot of essential nutrients our body needs to keep healthy.

Actually, carb pairing and flavor pairing burn more fat than diet and exercise!

Pairing Proteins and Carbs to Regulate Blood Sugar

A balanced diet should contain protein, carbohydrate and fat, because each of these nutrients provides us with energy along with a host of other benefits.

Protein is made up of amino acids, the building blocks of cells and organs. Proteins help the body to repair and produce new cells, keep us full aiding in weight control and have a moderate effect on blood sugar. Carbohydrates are the body’s main source of energy thus causing the most dramatic effect on blood sugar as the food is broken down into glucose. Whole-grain carbohydrates provide more fiber than the refined versions, and it’s the fiber that keeps you full longer by slowing the digestion of food. Fats have the least effect on blood sugar. Their role in the diet involves nutrient transportation and providing energy. Omega-3 and omega-6 fatty acids are required by the body for normal function.

Since each of these macronutrients’ effect on blood sugar varies, it important to have balance in the food choices you make at meals and snacks. Near-normal blood sugar levels help you feel better and may reduce or prevent complications from diabetes. Aim to always pair a protein and complex carbohydrate together at meal and snack times. Proteins help with satiety and carbohydrates help increase blood sugars. For example, a good snack would be whole-grain crackers (carb) and hummus (protein), or apple slices (carb) and peanut butter (protein).

Some Good Examples of Carb-Protein Pairing

Peanut butter and banana

Lemon juice and spinachs

Bell peppers and eggs

Oatmeal and berries

Red grapes and melon

Almond and pistachios

Yogurt and cinnamon

Leafy greens and olive oil…

… and many more.

Some authors indicate that the most successful women keeping a healthy life focus on “how” they eat and NOT “what they eat”… 

Women from a tiny island across the ocean live 10 years longer and weigh on average 42 pounds lighter by pretty much doing the opposite of everything we’ve been told over here 😲

This video provides more information on carb pairing. It is a little bit long, but it’s totally worth it.

Filed Under: Nutrition

Mediterranean diets reduce risk of heart disease – new research shows

February 21, 2019 By pmdaily Leave a Comment

Mediterranean diets reduce risk of heart disease – new research shows Markos Klonizakis Reblog Cardiovascular disease is responsible for more than 30 per cent of the total number of deaths worldwide, and every year more people are being diagnosed with the condition. In 2015, more than 85 million people in Europe were living with cardiovascular diseases.

Read the source article at Yahoo Style UK

Filed Under: Nutrition

Why being deficient in vitamin C puts you at extreme risk of various diseases

February 21, 2019 By pmdaily Leave a Comment

Why being deficient in vitamin C puts you at extreme risk of various diseases Monday, February 18, 2019 by: Tracey Watson Tags: badhealth , deficiency , disease prevention , Diseases , fight disease , fresh produce , fruit , immune boosters , immunity , natural remedies , Nutrient , nutrients , prevention , supplement , supplements , vegetables , vitamin C ( Natural News ) As an unusually cold winter maintains its stubborn grip on the United States we are all at increased risk of developing seasonal colds and flus. Of course, people with compromised immune systems have an even greater chance of getting sick. Over the years, studies have consistently shown that one of the greatest causes …

Read the source article at naturalnews.com

Filed Under: Nutrition

Canadian children still not getting enough vitamin D… cancer rates continue to climb

February 21, 2019 By pmdaily Leave a Comment

Canadian children still not getting enough vitamin D… cancer rates continue to climb Monday, February 18, 2019 by: Russel Davis Tags: badhealth , breast cancer , Canada , Canadians , cancer causes , children’s health , Colorectal Cancer , lung cancer , nutrients , Prostate cancer , supplements , vitamin D , vitamin deficiency ( Natural News ) Vitamin D levels among Canadian children did not show any improvement despite a 2010 revision in the country’s dietary guidelines recommending higher nutrient intake, a study revealed. As part of the study, the researchers pooled data from the Cycle 1 and Cycle 3 series of the Canadian Health Measure Survey , which were taken from …

Read the source article at naturalnews.com

Filed Under: Nutrition

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