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How Many Carbs Can You Eat and Stay in Ketosis? � Carbs for Ketosis

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How Many Grams of Carbs for Ketosis?

Imagine if you ate too many carbohydrates and you unknowingly kicked yourself out of ketosis?

All your hard work. Gone.
All that time you spent, getting your body adapted to using fat for fuel. Wasted.
Having to go through the keto flu. Again.

Now that’s nightmare fuel for any keto dieter.

Your daily carb intake limit for optimal ketosis varies depending on your size, age, gender and activity level.

Here is an easy-to-use weight loss calculator: https://www.calculators.org/health/weight-loss.php

Now, let’s break down the macronutrient proportions necessary for a successful ketogenic diet.

I recommend 80% fat, 15% protein and 5% carbohydrates.

If you consume 2,000 calories per day,
1,600 of your calories are coming from fat
300 calories from protein
Only 100 calories worth of carbs for ketosis.

Here is how to calculate how many carbs you can eat and stay in ketosis.

1 gram of carbs is 4 calories and your max carbs to stay in ketosis is 100 calories worth.

Divide 100 by 4 = 25

25 grams is your daily carbs limit for ketosis.

If you eat less or more than 2,000 Cal, here is a simple formula to determine how many carbohydrates you can eat on the keto diet.

First, multiply your daily total caloric intake by 0.05.

Then divide that amount by 4g.

The result is how many carbs you can eat and stay in ketosis

What Does more or less 25 g of Carbs Look Like?
1 banana or 2 glasses of milk or 2/3 Cup of quinoa

What Does More Than 25 g Look Like?
4 chocolate chip cookies or 1 slice of regular-crust pizza.

Sources:
Banana carbs: https://ndb.nal.usda.gov/ndb/foods/show/09040?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=09040&ds=&qt=&qp=&qa=&qn=&q=&ing=
Milk carbs: https://perfectketo.com/is-milk-low-carb/
Quinoa carbs: https://www.verywellfit.com/quinoa-nutritional-facts-1087136
Cookie carbs: https://www.nutritionix.com/food/commercial-chocolate-chip-cookie
Pizza carbs: https://www.livestrong.com/article/306877-how-many-calories-in-a-slice-of-pepperoni-pizza/

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