how many grams should i eat on keto Pound determined bodyweight kilogram
Let’s talk about the most popular weight loss trend of the decade - the ketogenic diet. If you’re familiar with this diet, you’ll know that it centers around consuming very low amounts of carbohydrates and replacing them with fats to put your body in a state of ketosis. But, how many grams of carbs and protein should you consume on a keto diet? Let’s dive into the details. Firstly, let’s discuss carbs. The whole point of the keto diet is to reduce your carbohydrate intake to the bare minimum, typically under 50g per day. When you eat fewer carbs, your body has no choice but to burn its glycogen stores for energy and switch to using fat instead. This process takes a few days to a week to achieve, but once you’re in a state of ketosis, you’ll notice a significant boost in your energy levels and a decrease in hunger. So, how many grams of carbs should you aim for on keto? Well, it’s not always a one-size-fits-all answer. Some people can achieve ketosis with as little as 20g of carbs per day, while others may require up to 50g. It ultimately depends on your body’s individual carbohydrate tolerance. However, as a general rule of thumb, you should aim to consume no more than 50g of carbs per day to see results. Now, let’s move onto protein. Contrary to popular belief, protein should not be neglected on a keto diet. In fact, it’s essential to consume enough protein to prevent muscle loss while your body is in a state of ketosis. The recommended intake of protein on keto is typically 0.6g - 1g per pound of lean body mass. But, how many grams of protein does that equate to? Let’s take an example. Suppose you weigh 150 pounds, and your body fat percentage is 20%, which equates to 30 pounds of body fat. That means your lean body mass is 120 pounds. To calculate your protein intake, you would need to aim for 72g - 120g of protein per day, depending on your activity levels and goals. In conclusion, while the keto diet may seem restrictive at first, it’s essential to understand the importance of balancing your carbohydrate and protein intake. Aim for no more than 50g of carbs per day and 0.6g - 1g of protein per pound of lean body mass to see results and prevent muscle loss. Keep in mind that everyone’s body is different, so it’s best to experiment and find the right balance that works for you. Happy keto-ing!
References:
ProteinProGuide.com
Inside Keto
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How Many Grams Of Carbs Per Day Should You Eat On Keto? | Inside Keto
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How Much Fibre Per Day Keto - MUCHW
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How Much Protein Should I Eat For Keto - WHMUC
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How Many Grams Of Protein Should I Eat - ProteinProGuide.com
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