This article “Ketogenic Diet Carbohydrate Level” is the second in a series of how to lose weight and thrive on a Ketogenic Diet or High Fat, Low Carbohydrate (HFLC). We are going to look at what is the right level of Carbohydrate for You and your unique metabolic footprint, which is affected by your genes, your environment, and health challenges.
Each of us are different when it comes to our ability to handle Carbohydrate called our Carbohydrate-Tolerance, which can have a negative impact on your ability to achieve ketosis. Your Carbohydrate-Tolerance can also effect your health and overall energy. We are not all the same, so you will need to find your level of Carbohydrate-Tolerance.
When you are experimenting to find your Carbohydrate numbers, you will want to consider the grams of Total Carbohydrates in a day with the percentage of Carbohydrates in relationship to your proteins and fats. You may eat 50 grams of Total Carbohydrates, that make up 20% of your total macronutrients. Here is a guide for your Carbohydrate Numbers:
- High Carbohydrate-Tolerance: 30 grams
- Normal (starting) Carbohydrate-Tolerance: 20 grams
- Low Carbohydrate-Tolerance: 10 grams
Ketogenic Diet Carbohydrate Level Guidelines
- If you don’t know your Carbohydrate-Tolerance level start with 20 grams
- Measure your Carbohydrate in Total Carbohydrate and not Net Carbohydrate
- If you want to have a better Keto experience, stay away from sugars of any kind – they can have a negative impact on how you metabolize the food you consume
- If you are Insulin Resistant, have Type 2 Diabetes, or other chronic health impairments, you will want to start at 10 grams of Carbohydrates. Most likely your ability to achieve ketosis will be negatively impacted, so you will need the lower amounts of Carbohydrates
- If you get cravings – forget feeding it Carbohydrates – feed it some healthy fat – Watch it go away
If you are not achieving Ketosis it will usually be because of:
- Eating too high Carbohydrates for your Carbohydrate-Tolerance. Try lower the amount of Carbohydrates you are eating
- Eating too many grams of protein. That will be the topic of the next post
- Eating too little fat.