Keto Diet Carb Limit

Reducing the number of carbohydrates is one of the most effective ways to lose weight. It is not without reason that the Atkins diet is still popular after thirty years, but also the keto diet has been successfully followed for years. One of the benefits of a low-carb diet is that you are less hungry. Studies have shown years ago one a low-carbohydrate diet can reduce appetite. For people who do not feel good at the hunger, this is a big plus. Because most users are less hungry, "auto" is less eaten. Counting calories is not required, though it is not wrong to do.

What in most cases works?

When it comes to losing weight but also improving health, it's not always necessary to take rigorous steps. A good start is to remove all the "bad" carbohydrate sources from your eating pattern. For example, if you drink a bottle of coke every day, you can check that these sugars are not good for you. The same goes for other foods with a lot of sugar. By removing these types of products as first from your eating pattern, you are already well on your way. Usually this is not enough to get into ketosis . This means that you need to remove more carbohydrates. Below is an overview of the number of carbohydrates that are seen as normal. Although this is not supported by research, it gives you a good picture.

100 to 150 grams per day

This amount of carbohydrates a day is good for most people. It is not much but sufficient for carbohydrates at breakfast and dinner. For many people in this amount suitable to stay on weight when the rest of the eating patterns are alright. It is possible to lose weight with this amount of carbohydrates, but it should reduce fat, protein or both to produce a calorie deficiency.

What you can eat:

• All kinds of vegetables
• Multiple pieces of fruit a day
• 50 grams of carbohydrates at breakfast, for example, Brinta
• 50 grams of carbohydrates at dinner, for example rice
• 50 to 100 grams per day

This amount of carbohydrates is suitable for people who want to eat little carbohydrates but need some sport. For example, most of the carbohydrates can be eaten for the training. Without training, it is also possible to eat this amount. For example, you can choose to eat carbohydrates only during breakfast or only during dinner.

What you can eat:

• Many kinds of vegetables
• 2 pieces of fruit a day
• 25 to 50 grams of carbohydrates at breakfast or dinner
• 25 to 50 grams per day

With this amount of carbohydrates it is possible to get into ketosis. It is a suitable amount for people who want to lose weight, or want to benefit from the other benefits of ketosis. With less than 50 grams of carbohydrates a day, more ketones are produced, causing the body to get into ketosis. A low-carb diet always has room for a small number of carbohydrates. With 25 grams a day, carbohydrates come almost exclusively from vegetables and small pieces of other protein rich products.

What you can eat:

• Greetings with low carbohydrates, especially green vegetables
• Little to no fruit a day

How much carbohydrates do you need?

A low-carb diet is never the same, at least not when you are doing well. The amount of carbohydrates that the one is low can be too much for the other. How many carbohydrates are optimal depends on various factors such as gender, age, physical activity, body type but also personal preference and health. People who exercise and a physical job can generally use more carbohydrates than people who do not work and do not live active. Especially for athletics and similar sports, carbohydrates are needed to energize the body. Health is also important because the need for carbohydrates changes if health is not alright. People with diabetes type 2 , for example, can not eat so many carbohydrates.

Which carbohydrates eat?

With a keto diet, it's usually not just about weight loss. It is also often about improving overall health. It makes a difference which carbohydrates you enter. There are bad and good carbohydrate sources. The carbohydrates you eat in a low carbohydrate diet are derived from foods that are not processed and considered to be "healthy". These include vegetables, fruits, nuts and dairy. Because you eat low carbohydrates it is important that the carbohydrates you eat contain fibers. Snacks and junk food are out of the box. Sugar added products are a bad choice and can best be avoided.