How Much Sugar Can You Have a Day on Keto
In practice, we have seen that one person enters ketosis faster than another. A good start is to start with a maximum of 50 g carbohydrates per day. You can then test (by means of ketosis strips or by checking how much weight you lose) how many grams of carbohydrates are right for you.
Ultimately, you are your own best test subject. And it is important to find out what suits you. If you lose weight quickly with 50 g of carbohydrates, this is good for you. If you think it goes too fast, you can add some extra carbohydrates per day. If it is too slow, you can limit the carbohydrate intake a little further.
This may be your first time following a keto diet. And have you never paid attention to your carbohydrate intake? Then it might be wiser to start around 70 grams of carbohydrates per day. You will still lose weight quickly and your body can get used to the switch to fat burning a little better. This way you gradually get into ketosis. How do you know if you are in ketosis? You can measure with a ketostick whether you are in ketosis. But you can also notice it in physical changes.
Because acetone is also excreted through the breath during ketosis. Do you notice that you have a stronger breath smell during ketosis. More urination and stronger-smelling urine Ultimately, every body is different. So try out for yourself what works for you. As long as you think you're losing weight, you're fine. But do you miss a piece of fruit a day too much, for example. Then see how it goes if you do add it, you may lose weight a little less quickly, but you will last longer, which will ultimately lead to more weight loss.
If you exercise intensively, you will also be able to eat more carbohydrates per that,
because you also burn these carbohydrates during exercise.
A macronutrient distribution during the keto diet may look like the image
We would like to emphasize once again that there are no 'fixed' rules. You have to feel for yourself what works well for you and is feasible. However, to stay good at burning fat, you have to make sure that you do not get too high in carbohydrates.
Often under 50 g is good for weight loss. For example, you can also watch the carbohydrates very closely for a period of 4 weeks and then switch to 8 weeks of low-carbohydrate diet.
Should you also pay attention to calories during the keto diet? If you want to lose weight, it is advisable to also pay attention to the amount of calories you consume during the keto diet. Because with the keto diet your daily menu consists largely of fats, it is good to pay attention to whether these are healthy or unhealthy fats. With a day consisting of cheese and frikandels you may be in ketosis, but you are not yet healthy. Even if you eat too much fat, your body will eventually store it again as body fat