Carbs After Keto: How Many Should You Eat?

The ketogenic, or keto, diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions for centuries. While on keto, a person must consume no more than 50 grams of carbohydrates per day to stay in ketosis, the metabolic state in which the body uses fat and ketones as its main fuel source. However, the number of carbs one can consume on keto varies from person to person, depending on factors such as physical activity, stress levels, and sleep. For instance, athletes can have higher carbs on training days, while older adults might benefit from a very low-carb keto diet.

Gradually increase your carb intake

The keto diet typically restricts carb intake to 20-50 grams per day. This usually applies to people on a 2,000-calorie diet, although it works for most individuals. Some people count net carbs, which allows them to get fibre from leafy greens and other low-carb veggies, while others who follow a keto carnivore diet or do keto for therapeutic reasons count total carbs.

The keto diet carb limit may vary from person to person. If you've been on a standard high-carb diet for many years, you may need to cut your carbs further to reach ketosis. On the other hand, individuals who have reached keto-adaptation or fat adaptation use fat more effectively, so their bodies can shift to ketosis more quickly. This is called metabolic flexibility.

How to help your body adapt

Help your body adapt by taking things slowly. Focus on eating more fat from healthy sources like fatty fish and avocados, which will help decrease your carb cravings and improve your energy levels.

If you regularly engage in prolonged and intense workouts, you may be able to go over 50 grams without getting kicked out of ketosis. Research shows that low-carb ketogenic diets decrease the ability to perform high-intensity work due to decreased glycogen muscle stores. So, having slightly more carbs will help you push through your workout while still enjoying the benefits of ketosis.

Cortisol, a hormone released by your adrenal glands, boosts energy in times of stress. However, having high cortisol levels for too long due to constant stress can lead to increased blood sugar, insulin resistance, stress eating, and weight gain. It could also be the reason you're getting thrown out of ketosis. For people leading stressful lives, it's important to avoid added sugar so their bodies can respond to stress better.

Protein is consumed moderately on the keto diet, with 20-30% of calories coming from protein. Someone on a 2,000-calorie-per-day plan would need 100-150 grams of protein to maintain muscle mass, weight loss, and multiple functions in the body. However, eating too much protein may lead to an increase in insulin, especially for those with type 2 diabetes. So, while keeping carbs under 50 grams, pay attention to your protein intake and note its effect on ketosis.

Older adults are prone to developing type 2 diabetes due to increased insulin resistance, making a very low-carb diet a good option. However, not all older adults can sustain the keto diet due to the unpleasant keto flu symptoms. In that case, there may be a need to gradually cut carbs instead of doing it abruptly. If you already have diabetes, consult your doctor or dietician first. They may recommend adjusting your medication dosage and testing your blood sugar levels more often.

Carb cycling involves including some higher-carb days in a week for specific reasons. Advocates of this approach claim that adding more carbs temporarily can help with overcoming a weight loss plateau, long-term adherence to a keto diet, and boosting sports performance. During periods of high-carb consumption, you could go as high as 100 grams of carbs, twice the recommended keto carb limit. Remember to focus on whole food sources like leafy greens, zucchini, peas, potatoes, and whole grains.

How to find your keto carb limit

The best approach is to test your ketones each day. Start with 20 grams of carbs each day and then check your ketone levels. Then, slowly increase your carbs by 5 grams and check again. You can use a blood ketone meter, which measures beta-hydroxybutyrate (BHB) in the blood, or ketone test strips, which measure acetoacetate in your urine. The sweet spot for weight loss is between 1.5 to 3.0 mmol/L, and you do not need to be in deep ketosis to succeed on the keto diet.

Add more protein to your diet

Protein is an important macronutrient that supports weight loss and improves body composition. When on a keto diet, it is recommended to consume a moderate amount of protein, as too much can prevent ketosis. The average protein intake for a person on a keto diet is 46g for those assigned female at birth and 56g for those assigned male at birth. This amounts to 20-30% of calories coming from protein.

The amount of protein you should consume depends on your body weight and activity level. As a general guideline, aim for 0.7-0.9 grams of protein per pound of body weight, or 1.5-2.0 grams per kg. For example, someone on a 2,000-calorie diet would need 100-150 grams of protein per day.

Sources of Protein

When following a keto diet, it is important to choose your protein sources wisely. Here are some recommended sources of protein that can help you meet your daily requirements:

• Lean meats: Chicken, fish, and lean cuts of red meat are good options.
• Beans: Legumes such as beans, tofu, and lentils are excellent plant-based sources of protein.
• Dairy: Greek yogurt, cheese, and cottage cheese are dairy products that provide a good amount of protein.
• Nuts and seeds: These include almonds, walnuts, pecans, sunflower seeds, and pumpkin seeds.

Benefits of Increasing Protein Intake

Increasing your protein intake while on a keto diet can have several benefits:

• Improved satiety: Protein increases feelings of fullness and reduces hunger, which can help with weight loss.
• Muscle preservation: Adequate protein intake helps preserve lean body mass, including muscle mass.
• Improved thermic effect: The thermic effect of food is higher for protein than for carbohydrates, meaning it takes more calories to digest protein. This can contribute to a higher metabolism and increased fat burning.

Potential Drawbacks

While increasing protein intake on a keto diet can be beneficial, there are a few potential drawbacks to be aware of:

• Insulin levels: Excessive protein intake can lead to increased insulin levels, which may interfere with ketosis. This is particularly important for individuals with type 2 diabetes.
• Nutrient deficiencies: A diet high in protein may lead to nutrient deficiencies if not properly balanced with other food groups. It is important to include a variety of whole foods, such as vegetables, fruits, and healthy fats, along with your protein sources.

Add resistance training to your routine

Resistance training is a great way to grow muscle, increase body composition, and improve strength. When you work out, there are tiny fibres in your muscles that tear apart, and after your workout, these muscles repair, regenerate, and grow back together -- this is also known as muscle hypertrophy.

To build muscle, you need to introduce a stimulus (such as a resistance band, weights, or medicine ball) that challenges your body just enough that you see growth, but not so much that you can't recover. There are many ways to do resistance training, and many don't require weights. For beginners, therabands, medicine balls, and your own body weight can provide plenty of resistance and a killer workout.

If your goal is aesthetics, your strategy will be different from someone whose goal is strength. To accomplish aesthetic goals, your job is to burn out your muscles. For example, if you want chiselled biceps because it's aesthetically pleasing, you won't do five bicep curls at your maximum weight. Instead, you'll add volume (or reps) to your workout, performing 12-15 curls.

If your goal is to build strength, you'll want to increase the amount of resistance. You'll start with body weight movements and eventually move on to heavy weights targeting major muscle groups with exercises such as deadlifts, squats, and bench presses.

When you're on the keto diet, you may need to consume upwards of 100-150 grams of protein per day. This could come from animal sources such as ground beef, chicken breasts, and seafood. If you're looking for a vegetarian protein source, you may want to try consuming a shake with protein powder after a workout.

Add more fruits and vegetables to your diet

Fruits and vegetables are an important part of a healthy diet, as they are rich in vitamins and minerals. However, some fruits and vegetables are high in carbohydrates, so it is important to choose wisely when following a keto diet. Here are some tips to help you add more fruits and vegetables to your keto diet:

• Choose low-carb fruits and vegetables: When it comes to fruits, opt for low-carb options such as strawberries, blueberries, and raspberries. For vegetables, go for above-ground options like leafy greens (kale, spinach), broccoli, cauliflower, tomatoes, and eggplant. These typically have 1-5 grams of net carbs per 100 grams.
• Watch your portions: Even low-carb fruits and vegetables can add up if you eat too much. Stick to moderate portions and be mindful of your total carb intake for the day.
• Check food labels: When shopping for fruits and vegetables, be sure to read the nutrition labels. This will help you make informed choices and stay within your carb limit.
• Focus on variety: Include a variety of fruits and vegetables in your diet to ensure you get a range of nutrients. This will also help keep your meals interesting and enjoyable.
• Be mindful of preparation methods: Different preparation methods can affect the carb count. For example, a half-cup of cooked carrots has more carbs than a half-cup of raw carrots.
• Prioritize whole foods: Opt for whole, unprocessed foods whenever possible. These tend to be more nutritious and lower in added sugars or other ingredients that may increase the carb count.
• Experiment with new options: Don't be afraid to try new fruits and vegetables that you may not have eaten before. This can help you discover new favorites and add more variety to your diet.
• Be cautious with dried fruits: Dried fruits tend to have a higher concentration of carbs, so it's best to limit or avoid them. If you do choose to eat dried fruits, check the labels carefully and stick to small portions.
• Consider fruit and vegetable juices: While fruit juices are typically high in carbs and should be avoided, you can try low-carb vegetable juices or make your own juice at home by blending whole fruits and vegetables.
• Talk to a dietitian: If you're unsure about how to incorporate more fruits and vegetables into your keto diet, consider consulting a registered dietitian. They can provide personalized advice and help you create a plan that meets your needs and goals.

Try intermittent fasting

Intermittent fasting is a great strategy to pair with a keto diet, especially if you're looking to speed up weight loss or reverse type 2 diabetes. It involves cycling between periods of fasting and eating.

When on a keto diet, you may find yourself less hungry, and you may naturally begin to eat fewer meals a day. For some, this could mean eating just two meals a day, and for others, it could mean eating just one meal a day, also known as OMAD ("one meal a day").

If you're new to intermittent fasting, you can start with a 12-hour fast and then slowly progress to a 16-hour fast. This strategy can help increase your ketone levels and ensure you're burning body fat.

Additionally, combining intermittent fasting with exercise, especially strenuous exercise, can further deplete your glycogen stores and help you reach ketosis faster.

Remember, it's important to listen to your body and adjust your fasting and eating periods accordingly. It may take some time to find the right balance, but intermittent fasting can be a powerful tool when paired with a keto diet.

Frequently asked questions