How To Find Your Keto Carb Limit [Daily Net Carbs]
Вставка
- Опубліковано 31 лип 2020
- The truth is that every person has a different carb limit that they should stick to so that they can trigger ketone production. This “carb limit” also changes depending on the day.
Whether your body achieves ketosis or not - the main reason why you are limiting carbs in the first place - depends on many factors. Some people may be able to get into ketosis with a slightly higher carb intake while others need to restrict their carbs below 35 grams per day.
So, what does this mean for you? How can you find your very own keto carb limit?
To read more on the topic, view our article How To Find Your Ketogenic Diet Carb Limit: www.ruled.me/find-ketogenic-d...
------------------------------------------------------------------------
See more keto recipes, knowledge and tips on the website to keep your weight loss going strong.
www.ruled.me/
Everything you need to know about the keto diet:
www.ruled.me/guide-keto-diet/
Getting started? Everything you need is here:
www.ruled.me/start-here/
We also make things easy with this 30 day diet plan:
www.ruled.me/30-day-ketogenic-...
------------------------------------------------------------------------
Follow Ruled.Me for more tasty food:
/ ruledme
/ ruledme
/ ruledme
/ ruledme - Навчання та стиль
I bought 2 best selling books on keto before i started the diet, and basically this lady explained all the relevant things from both of them under 7 minutes :)
The way I could figure out whether I am fat adapted and in ketosis after several months of strict keto measured with a blood test was to gauge my reaction to fat and protein intake after a 16-22 hour fast. After awhile, fat/protein gave me an undeniable shot of energy that I formerly would get only with carbs. I'm fat-adapted now, lean, and aim for less than 50 net carbs/day, but I don't stress over every carb anymore. Seems to be working fine.
'RULED ME" is the best coach ever.
I also started taking melatonin as I had severe sleeping patterns! I would get sick very often! Guy's sleep is such a big piece of the puzzle to lose weight.
U get infrared rays from sun, which increases natural melatonin. If no sun then take Vitamin D and Have lots of candlea give u heat they have infrared
Very helpful and I really appreciate the simplicity of your explanations instead of using confusing scientific phrasing. Thank You! 👍🏻👍🏻👍🏻
Thank you for the kind words - I'm glad to hear the video helped! :D
Excellent advice. Thank you muchly for sharing this important information with us all. Take care & stay safe too. 😷❤🙂🐶
Yes very simply and easy to understand. I just subscribed thanks you
Omg thank you! That’s what I needed to know:)
Too easy and simple to watch and understand. Good job for the beginner or advanced like myself. Finding RuledMe made a great difference how I feel. Thanks.
I really appreciate the kind words - I'm so happy that my site has helped you out :)
Recently switched to keto from paleo and it all started to make sense. Easier to maintain weight, and I do follow 12-63-25 macros under 35 total carb and 25 net carb. Great video!
Glad to hear everything clicked - happy you enjoyed the video!
How did you do it? I find i get very fatigued without any carbs. Ive gone 4-5 days with max 75g of carbs a day, and it was not going well for me energy and happiness wise. If u can share any input, I appreciate it.
It's a challenge of willpower, but entering ketosis is easy doing a 2 day water fast.
On the 3rd morning, your body will be ready for keto foods.
Also now of the negative drawbacks of entering keto.
It's worked for me.
Again is hard avoiding foods doing this.
You'll typically reach ketosis within 2-3 days while eating food as well. Most people find 2 days of complete fasting much harder than changing the types of food they eat. Of course everyone has their own methods, but if you plan to make an overall lifestyle change to a lower carb way of eating, I wouldn't recommend starting off with a complete fast.
Intermittent fasting is great, but transitioning slowly is typically going to be the best way for people in terms of sustainability. Glad to hear you found a way that worked well for you.
Ruled me: you are 100% correct.. Fasting for 2 to 3 days is super painful but eating keto way is super easy.
Bone Broth is good when you fast and also electrolytes is good or else you will feel sick..
Great info! 👍
Wauw this was very clear. Thank you😘💖
Great presentation that covers a lot of important factors.
Thanks!
Ah! Just Googled it and found the calculator! Thank you for your videos!
Glad to hear it :)
I've been eating a lot of carbs for 17 years...I love protein more than carbs so i would like to try keto diet and adapt it into my daily life.
I hope it goes well for you!
Going to try it :)
RuledMe, I love your videos, especially the easy food videos but I’m new to keto and I am trying to determine my macros for Keto. I am unable to find the keto calculator you talked about in a few of your videos. Help please?
I know you found it already, but if someone else wants to find it, here's the link: www.ruled.me/keto-calculator/
Thank you for your reply!!
On a keto diet should I always be in ketosis. Eg. 0.5-1.00.
I would like to start a Keto diet to lower A1C from 11.9 to normal. How can I start?
Some people are far too strict while doing Keto and those types usually don't last. I keep my carb limit at 50 grams a day and I do fine....I know some people that if they hear you used a bit of honey in a recipe they freak out lol
I think the longer you're on keto the more you can figure out with it (like including a small amount of higher carb ingredients in your cooking). A little honey that's 2-3g carbs isn't going to bring you out of ketosis. But the way that most people teach keto to beginners make very clear lines in the sand which might confuse people later on.
@@RuledMe very well said. I was shocked thinking I couldn’t ever have avocado toast again. However with right kind of bread and only having 1 slice the amount of carbs are not going to ruin the rest of the day you just have to watch it that’s all. Keto isn’t highly restrictive in my mind anymore, It’s more about cutting the sugar and finding fun and healthy alternatives imo
@@Uvvibes Exactly - finding what works best for you is always going to be a diet that is sustainable in the long term. If you restrict yourself (to the point you don't even enjoy the food) too much for too long, it usually doesn't work out.
I am not fat adapted but have been doing 2 day fasts. I had a heavy carb meal 5 hours ago and my ketones are measuring 1.0 and gki 4.6, how is this possible?
How does undigestable fiber factor in to total carbs? For example, carbonaut bread has I believe 1g net carbs and 13g undigestible carbs per slice. Have I used up have my daily carbs with that one slice?
For keto you just use net carbs. Indigestible carbs don't have any (or a very, very small) impact on glucose and blood sugars. I do recommend not consuming a TON of fiber though. With a lot of low-carb products they can have 30-40g of fiber in and if you eat more than 1 serving you can get very bloated.
Hello there My name is Tim Williams. I was diagnosed with diabetes on September 30th of 2021 and I'd like to know if it OK to start on the Keto diet? Please let me know and thank you. 😊
Yes, but if you will want to keep your doctor in the loop so that they can adjust your medications as needed. Keto is a fantastic way to manage diabetes and sometimes even come off meds completely. You can read a bit more about it here: www.ruled.me/the-ketogenic-diet-and-diabetes/
25 grams of Net Carbs seems almost impossible to me. I am on Keto day 1. Had Bulletproof Coffee and 1 meal and I'm at 29.06 Net Carbs already.
Update: On day 22 of Keto. It's gotten far far easier. It was definitely frustrating at times and there is a big learning curve but i just had to adjust my diet and do some trial and error and now i love it. I can do 24 hour fasts easier than ever, no cravings, plenty of energy, hardly any appetite, i have to remind myself to eat sometimes because i just dont feel like i need to like i did on a carb heavy diet. Stick with it and you will be happy you did. Tracking macros with an app and testing my ketones with urine sticks until i stopped getting a reading and then blood tests helped me remain confident i was on the right track.
It just takes time to get used to the type of meals you have. 29g net carbs in 1 meal is quite a lot. It would likely help you to look up/track the nutrition of the food before you eat it when starting out. Check out the recipes on the channel and website - we have tons of different low-carb recipes that will help you figure out the types of food to eat.
@@RuledMe Yes. Definitely a learning curve trying to understand what foods to eat. Finding myself ingesting more butter than i anticipated haha Ive always gone low fat because i thought it was unhealthy, and i suppose when combined with carbs it can be. I am on a better track to hit my macros today. Thank you for the response
@@Operation3Sixty Doing a bit of planning ahead of time should help with that a lot. Pre-plan a few meals and you'll quickly get an idea of what you should be eating. Glad to hear it's getting better on day 2, give it a week and you'll likely have a pretty good grasp of what to be eating on a daily basis without much effort put into it.
I was there too. My meals were literally veggies and meat. Cook all meats in butter.
Salmon fillets, eggs, and chicken thighs (marinate them at least 4 hours or overnight).
Veggies: brussel, sprouts, broccoli, cauliflower. Pour like 60ml of water in the pan, and cook the veggies with a cover on for 3 minutes. The less cooked/steamed they are, the less bitter and disgusting they taste.
Kale+ half avocado+ lemon infused water = shake (doesn't taste bad)
The other half of the avocado ill eat the alternate meal im not drinking the shake.
Your carbs should mainly come from veggies (cruciferous veggies). I eat prosciutto,smoked salmon,bacon,polish sausage, Costco sardines etc.
Do not consume anything with soybean oil or canola oil, you will be surprised at how much food has it in it. Just remember, don't eat diet foods low in fat etc, eat whole foods.
Your body will feel like crap (nausea, hunger, symptoms of low blood sugar) the first 3 days because your insulin levels are high. In a few days insulin will lower and your body will start relearning how to use fat for energy instead of carbs.
Glad to hear it's gotten a lot easier for you over time. Once you get the hang of it, it's pretty easy to stay under the required carb limits :)
Thank you. What if one evening you realise you just messed up and ate like 60gr carbs. Is there a way to even it out, drown it out, or anything to stay in ketosis?
Do some fasted exercise the next day, that will be the fastest way back into ketosis if you were knocked out of ketosis from the carb consumption. Don't worry about it too much, though!
@@RuledMe So, hypothetically, even if you realise you just distractedly broke your 18/6 fast with a 60gr carb pretzel, there’s nothing you can do to avoid getting knocked off keto?
And thank you btw, this channel truly and sustainedly stands out in the whole of youtube, in terms of accessible and informative presentation and engagement on this kind of topic.
@@GhANeC Besides forcing yourself to throw up (which I would not recommend), I don't see a way to avoid it. 60g isn't a TON of carbs, and if you're somewhat active, may not even knock you out of ketosis, though. It really depends person to person, but I just wouldn't sweat it and do some fasted exercise in the morning the next day. That will definitely be enough to quickly get you back into ketosis. Thank you for the kind words, too!
I’m in ketosis eating 80 gram of net carbs a day…I exercise a lot. I can eat up to 100 grams of carbs and still not getting kicked out of ketosis. I eat 3000+ calories a day
Most of our videos are for the average person. I assume you're doing a lot of weightlifting based off of your name and in that case, you can definitely increase carbs significantly and still be in ketosis.
Hello I need advice. I am on a carb normal vegetarian diet ie pasta bread pizza and crisp plus fruit veg proteins. For the past four days I have been in keto and I’m not on the diet. Is this the sign of diabetes? I’m confused because I was told you have to do strict keto diet to stay in ketosis I have done blood and urine keto test that are in the middle. I feel I have no energy all the time, night sweats and thirsty often. I drink a lot of water and coffee, breath smells fruit like acetone and I done numerous test. My blood test came back as also low magnesium and potassium. For instance I bought fish n chips from chippy and still in keto three days later. Is there a reason for this. If my body is continually forcing into ketosis then I may aswell up my fat, as I have no energy. Thanks in advance.
Hard to say without knowing more, but if your blood ketone levels are positive then you are in ketosis. Some people just get into ketosis quicker than others.
That said if you feel low energy and already have low magnesium/potassium you should definitely be supplementing both of those. You can usually purchase electrolytes that you can add to your water.
Not sure what you mean when you say "Is this a sign of diabetes?"
I'm just starting this diet, but I'm totally confused on the total carbs & net carbs thing.
I understand the math involved, but I don't understand the purpose of subtracting the grams of fiber from the total grams.
Do I need to do that in order to be successful?
It's good to understand it. Here's a quick guide that might help: www.ruled.me/faq/how-do-i-calculate-net-carbs/
@@RuledMe Thank you for the response and link.
I wrote my comment a couple months ago & I'm still following the diet.
I've lost 23 lbs & feel better than I have in several years.
My joint pain in my knees and back has completely vanished, whereas before I couldn't stand for longer than 30 mins.
It has been so easy to follow and I recommend it for anyone wanting to gain their health back.
Much appreciation. 💜💚💜
@@cmcd9213 Wow, that sounds like a huge relief of pain. I'm super happy to hear it and hope to hear it continues to keep up!
I basically try to stay in 20g of net carbs or less. It's kinda difficult and unfairly expensive for those of us with poor cooking skills. A low carb bread is like 3x more expensive. Sheesh. I kinda do a cycle of sorts. I'll eat very low carb for 2 weeks then break ketosis on payday weekend. I ain't going down as fast as I was when I was on Keto for 6 months straight but it's a lot less stressful to have 2 weekends a month off of it.
Aloha and thanks in advance. Are you saying 35 g total (25 fiber + 10 other) OR 60g total (25 fiber + 35 other)?
This is 3rd video I've watched. Very informative.
Thanks! It just depends on your activity level. If you're active, 60g total carbs is more of a top limit and you can likely still stay in ketosis. If you're not sure, 35g total carbs (and 25g net carbs) is pretty much a guarantee you'll be in ketosis.
What model of keto meter would you recommend?
We have some recommendations here that should help: www.ruled.me/measuring-ketosis-keto-sticks-keto-strips/
So far in keto at 50g carbs, I weigh 103kg and am 6'1 and do Kickboxing and weights everyday
Net or total?
Not necessary to consider total carbs. Net is all that matters. Sometimes I have 80 grams carbs but never more than 20 net per day and am in hard raging ketosis 100% percent of the time. Don't know where this idea comes from to retrict total 'carbs.' Seeing it a lot lately and it's simply not true.
This is correct
And how does it work in germany with the net carbs? Like we have products with "10g carbs and 35g fiber"
In Europe the carbs listed are the net carbs already on most packaging.
@@RuledMe will 50g of carbs a day get u into ketosis
@@chucklombardo8167 Generally you want to stay under 30g net carbs. Unless you're eating high fiber foods, 50g total carbs is still quite a lot for ketosis (unless you have a high activity level).
@@RuledMe I lift weights and do alot of walking will this allow me more iv done low carb before on 40g of carbs a day and it worked but I feel like 50 will give me more variety
@@chucklombardo8167 Yeah that should be fine then. As long as your carbs are coming from mostly vegetables and you're not trying to have 1 meal with 40g carbs and 10g for the other meals. As long as you're having balanced meals, that should work no problem.
@Ruledme how I know if I am eating too much fat? Thanks
The calculator on the site should help with that: www.ruled.me/keto-calculator/
Thank you so much 😊
But what about protein if doing weight training exercise?
You'd increase your protein as needed. We have a calculator on the website that will help you figure out your macros!
Would a fiber supplement be a deduction?
No, it wouldn't. Fiber is a carb (non-digested). If you take a fiber supplement that is 15g carbs, 15g fiber, it would just be 0g net carbs.
Exellent
Is a ketone level of 80 mg/dl okay on a keto diet if you have just fasted for 24 hours? I have been on a keto diet for 16 days, often do Omad and eat 20-30 grams of carbs.
That sounds quite high to be honest. I would just make sure you keep an eye on it. Once you start approaching and surpassing the 95 mg/dl range, it can become a pointer of ketoacidosis, which is dangerous.
@@RuledMe But shouldn't you have symptoms then? I felt very good after the test yesterday and I didn't even eat until a few hours after the test. So I had fasted for a little over 24 hours. I felt very good, was just a little hungry and had a slight headache probably because of the fasting.
@@ForestFilter I don't understand what you mean. 106 mg/dl is where dangerous level of ketones start, you are pretty far from that. You would not get symptoms for something you do not have? I just recommend to keep an eye on it because 80 mg/dl is pretty high (above optimal ketosis) but it's also not ketoacidosis.
Is the keto diet carb limit calculated by the total of "carbs that sugar"?... I ask because I am quite confused by the terminology "net carbs", which are the important factor re. blood sugar etc., and common nutritional info on food packaging, where it will list total "carbohydrates per 100g, (or 100ml)", then subsequently "carbohydrates that sugar" (usually less).
Are net carbs the same as carbs that sugar?
No, it's total carbs minus fiber. Not just carbs from sugar. This should give a better understanding for you based on labels (make sure to read the note at the bottom if you are in the EU): www.ruled.me/faq/how-do-i-calculate-net-carbs/
Only greens I eat is one(maybe two) avocado and 60g of arugula a day...occasionally 50g of nuts but that's it...
I’ve been doing keto for about 3 months and progress seems to be good. However i finally started measuring my blood glucose and ketone levels and am confused.
Prior to lunch I had a gki of 3.1, glucose level at 74mg/dL and ketone level at 1.3mmol/L.
An hour after eating pork chops and a salad with a total of 3 net carbs, my gki shot up to 11.4, glucose to 84 and ketones to 0.4.
How could 3 carbs kick me out of ketosis? Please help.
It didn't knock you out of ketosis. Eating will cause blood sugar spikes and therefore insulin release. Seems pretty normal to me.
Don't you mean 35g of (total) carbs *OR* 25g of net carbs ?
(you are saying *AND* (i.e. both .. so 35+25 = 60g which doesn't make sense) ..
If you don't mean to it certainly sounds that way and is confusing and misleading
And this is the one (and only) point you needed to be really clear on if we are to take the title of the video into account
Thanks for listening
Total carbs and net carbs go hand in hand. If you have 35g total carbs and 25g net carbs, that means 10g of fiber was also there. 35g total carbs minus 10g fiber = 25g net carbs.
I'm confused how much the maximum carbs a day and fat I should be on
Check out our keto calculator on the website - it will do all of the calculations for you.
Pz help badly need it ....pz send the link of this app
Our meal planning app can be found here: app.ruled.me/
My protein was too high but the explanation by my Dr made no sense. I was not ingesting a lot of protein powders which he suggested as the cause. My dietician did not see the same thing when he read my chart. He wants me to keep my proteing at about 60 to 75 mg. I am a vegetarian but I need the egg for protein along with my salmon and brown rice and most veggies.
Brown rice is very dangerous
Too much Arsenic
(Affects mainly liver and brain)
I’m new to keto. What kind of blood monitor should I get? Also fat caliber, I don’t belong to a gym.
We have some suggestions on our article here: www.ruled.me/measuring-ketosis-keto-sticks-keto-strips/
How do you know your actually in Ketosis?
You can generally tell by feeling, but if you have to measure, you can do so with urine strips or blood strips: www.ruled.me/faq/how-to-measure-ketosis/
I literally stay in keto at 65 g
Different people have different limits. If a good portion of those 65g are fiber and you are somewhat active, it sounds pretty normal to stay in ketosis at that range.
Oh wow, I would suffocate at 65 g. , especially having a desk job punching a keyboard all day!! I'm in the 30-35 range and doing well so far. If I were more active then I'd bump it up maybe. Good for you !!!
Did u start off at 65g
What...? In ketosis? It's not possible
@@JayJayRealhiphop it is its possible up to 75g
I start keto 3 days ago it show 0.7 is that keto
On a blood meter? Yes, that would be keto. This should help: www.ruled.me/measuring-ketosis-keto-sticks-keto-strips/
I have to disagree with keeping your fruit low. Don't eat any fruit at all except berries but not blueberries. Approximately 1/2 cup a day. You will never loose weight if your eating more then that.
That's what the video is entailing...
i do less than 50 carbs which works cuz i workout
I'm so confused I can't figure out carbs as there is net and total. If you go with total one items is like 29 so if only allowed 35 how do you figure what to eat. ..do you have to figure out total carbs and net carbs everyday that more complicated than counting calories..ugh
With weight loss on keto you actually need to keep an eye on all of your macros - calories, fat, carbs, and protein. It's quite easy once you get the hang of it. Here's a quick guide to calculating net carbs: www.ruled.me/faq/how-do-i-calculate-net-carbs/
@@RuledMe oh my now seems more complicated..
@@RuledMe thanks though
All day every day stress = Nurses can never do Keto :D j/k...kinda
Very good video, but your numbers are reversed about 1:20 mark. Total carbs are less than net carbs when tracking carb consumption. You get the higher amount of net because people include fiber count. Personally I prefer tracking total than net, but that's just my preference.
Thanks! Total carbs is net carbs + fiber, so total carbs will always be higher (or the same, if you had no fiber) than net carbs.
You look like Christina Hendricks. If your hair color was different you could be her double!
Coke zero?
Coke zero is zero carbs, yes. Some people have aversion to aspartame but if you do not then coke zero is fine to drink and remain in ketosis.
@@RuledMe Thank you
It is hard enough limiting net carbs...you want people to eyeball all carbs...oy....
MAN SHE'S SO HOT
Do you think her kitty is hairy or shaved
@@domrice8628 both of you are cringe