She Strengthens

Unlocking the Keto Code: Understanding Your Daily Carb Limit

When it comes to the ketogenic diet, one question looms large: how many carbs can you actually eat? The answer, it turns out, is not a one-size-fits-all solution. While some individuals may thrive on as few as 20 grams of carbs per day, others may be able to tolerate up to 50 grams.

The Science Behind Keto Macros

To understand why carb intake varies so greatly, let’s dive into the world of macronutrients. The keto diet is built on a specific ratio of fats, proteins, and carbohydrates. The ideal breakdown looks like this:

• Fat: 65-90% of daily calories
• Protein: 10-35% of daily calories
• Carbs: 5-10% of daily calories

Calculating Your Daily Carb Allowance

If you’re consuming 2,000 calories per day and aiming for 5% or fewer carbs, you’ll have approximately 25 grams of carbs to work with. But how do you allocate those precious carbs? Here’s a sample breakdown:

• 2 ounces of almonds: 5 grams
• 6 ounces of broccoli: 7 grams
• 6 ounces of cabbage: 5 grams
• 6 ounces of raspberries: 8 grams

The Importance of Net Carbs

When tracking carbs on keto, it’s essential to focus on net carbs – total carbohydrates minus fiber. This is because fiber isn’t broken down and digested in the digestive tract. For example, a half-cup of blueberries contains 10 grams of total carbs, but only 8 grams of net carbs when you subtract the 2 grams of fiber.

Keto-Friendly Foods and Recipes

So, what can you eat on the keto diet? The possibilities are endless! From keto muffins and hearty breakfasts to epic salads and shrimp tacos, there’s no shortage of delicious options. Check out our favorite keto-friendly meals and recipes to get started.

Breakfast Ideas

• Keto muffins
• Hearty breakfasts beyond eggs and bacon
• Batch-cooking and prepping keto breakfasts for the weekend

Snack Time

• Grilled cheese bars (yes, really!)
• Loads of other snack options

Lunch and Dinner Ideas

• Epic salads
• Shrimp tacos
• Keto chicken recipes
• Low-carb Mexican meatza
• Quick dinner recipes
• Easy entrées
• Indian dishes
• Dairy-free keto dinners

Desserts and Treats

• Keto lemon cheesecake
• Cookies and more!

Remember, the key to success on the keto diet lies in finding your individual carb tolerance and experimenting with new foods and recipes. Happy cooking!