When you restrict your carbohydrates and eat the right amount of protein, you will begin to stimulate ketone production and ultimately start to burn fat.
It’s crucial that you keep your carbohydrate count low enough each day to see the benefits of ketosis and knowing how many carbs you can eat each day to get into ketosis is a must.
How Many Carbs Should I Eat To Get Into Ketosis?
I suggest keeping net carbs below 20-25g (net carbs is calculated by subtracting total fiber from total carbs), and some recommend keeping total carbs below 30-35g if you really want to get into ketosis fast.
When you use total carbs vs. net carbs, you can usually see benefits much faster because you will be much more restrictive in total carb consumption. But in my experience, it is pretty tough to eat under 20g of total carbs each day unless you are primarily consuming proteins and fats. I don’t know about you, but I need some leafy greens in my diet each day.
A recommended healthy fat like an avocado typically has 12g of total carbs and 10g of fiber. So, if you are using total carbs, a single avocado will use up more than half of your total carbohydrate count for the day. On the other hand, if you are using the net carb approach it only counts as 2g of carbs.
So What Do I Eat If I Want To Limit My Carbs Each Day?
WOW!!!! 225 to 325 grams of carbs a day… No wonder we are overweight, and the numbers for chronic disease and diabetes are at an all-time high.
If you have decided to give the keto low carb high-fat lifestyle a try, then you will need to drastically reduce the number of carbs you are accustomed to eating, and you will need to make discerning food choices.
The good news is there are plenty of great food options and even many alternatives to traditional dishes recreated with low carb ingredients in mind.
Foods To Avoid On The Keto Diet
Beans and Legumes: Due to their high starch carb content beans should be avoided like kidney beans, black beans, and green peas as examples.
Most Fruits: Fruit is high in natural sugar and carbs. You can go with a low sugar option like berries but eat them in small portions.
Starchy Vegetables: Steer clear of vegetables that grow underground like potato, yams, etc.
Sugar: Avoid sugar at all costs things like high fructose corn syrup, cane sugar, agave, maple syrup and even natural honey.
Milk and Low-fat Dairy: Full-fat dairy products like butter, heavy cream, yogurt and sour cream are just fine.
Unhealthy Oils: Avoid vegetable oils like soybean, canola, corn, peanut, sunflower, safflower, sesame and grape seed oils. They are very processed and can be incredibly inflammatory.
Alcohol: This one is tough for many to give up, but alcohol can hinder ketosis and slow down weight loss due to the high carbs in many drinks. If you are going to drink alcohol, I suggest trying something like vodka mixed with soda water.
Track Your Carbs and Food to Know Accurately What You’re Eating
You don’t have to obsess with tracking just get an understanding of what carb, fat, and protein ratios are with the food you’re eating and make great non-packaged whole food choices. You will soon be on your way to ketosis and hitting your goals.
A quick recap of how many carbs to eat each day to get into ketosis:
- Figure out your carb macro
- Decide if you are going total carbs or net carbs
- Commit to reducing your carbs and staying within your limit each day
- Find low carb keto friendly foods
- Watch For Hidden Carbs
- Avoid Non Keto Foods
- Track your macros or make a food diary
- You can do this!