Eating 20-50 Grams Of Carbohydrates A Day

Are you looking for a new way to lose weight? If you are, then the ketogenic diet may be the answer.

The ketogenic diet has been around for years in various forms. First, it was used to treat epilepsy, and now it is being used as a weight-loss tool. It can also help those that have diabetes control their blood sugar levels.

Eating fewer than 20 net grams of carbs each day will put your body into ketosis and keep it there.

This is the most effective way to lose weight and maintain that loss long-term. It’s also one of the easiest ways to do it!

You can eat all sorts of delicious foods like bacon, eggs, cheese, avocado toast with olive oil or butter, nuts, seeds, and more. As long as your carbs are kept below 50 grams, it’s fair game.

The best part about eating this way is that you won’t have to count calories, points, or worry about measurements. It’s still good to know your measurements to see how you’re progressing, but certainly not mandatory. Do whatever works for you. Even if it’s just a monthly measurement to gauge progress.

You don’t even have to weigh your food! You can eat until you’re full and satisfied. The number of calories in the foods you eat will be enough for your body to burn as fuel.

This is why it’s a great way to lose weight – because your body is being forced to burn its own stored fat.

If you’re worried about feeling hungry on such a low-carb diet – don’t be.

When your body is in ketosis, it no longer has the same cravings for carbs, sugars, and junk food. You can also drink water or flavored coffee/tea easily on this diet.

When you’re on this diet, your body will also begin to release water for the first couple of days. This is called a “glycogen dump,” in which glycogen (sugar) is released into the bloodstream.

If you want to lose weight, read more to understand why eating 20-50 grams of carbohydrates each day is the most effective and easiest way to do it.

What Is The Ketogenic Diet?

The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet. This type of diet aims to put your body into a state of ketosis, meaning you will be using body fat for energy instead of carbohydrates.

By eating this way, you will start burning stubborn fat quickly while maintaining muscle mass. You will also reduce inflammation, have less joint pain, and be able to focus better than you ever could before.

The ketogenic diet is one of the most effective ways to lose weight long-term for many reasons.  

First, it stops sugar cravings on day one, so your chances of success are greatly increased.  Second, it instills great habits that you can adapt to your life to make eating well much easier than before.

When you start this diet, most people experience an increase in energy and mental clarity. Many people also lose weight quickly at first, but you’ll continue to lose weight naturally while keeping your health intact as time goes on.

If you’ve tried every diet on the planet but haven’t experienced any lasting results, it might be time to consider a ketogenic lifestyle change.

Getting Started With 50 Grams Of Carbs Per Day

So how do you get started?

It will take time to adjust to this new way of eating and if you’ve been eating a high-carbohydrate diet for years, your body might crave carbs at first. However, after a few days, you should start to feel better, and the cravings will go away.

As you begin your ketogenic lifestyle, keep in mind that it is tough to overeat on this diet because you are eating foods that contain protein and fat, which leave you feeling full for longer periods of time.

You can eat as much high-quality food as you want on this diet. Because the foods are so good, you will enjoy eating them, making sticking to the diet easier!

It is recommended that you count your net carbs each day because it is the only way to know exactly how much you consume. Net carbs are total carbohydrates minus fiber. Fiber doesn’t impact blood sugar or insulin levels, so it does not affect ketosis.

There are many foods you can eat on a ketogenic diet:

  • Meat and eggs. Just try to avoid processed meat like hot dogs or salami because they are notorious for containing tons of hidden carbs and possible trans fats
  • Cheese, cottage cheese, cream cheese (you may have to look at the labels carefully). Comparable to meat, you can eat as much of these as you want.
  • Fish. Salmon, trout, haddock, and other fatty fish are a great source of omega-3’s.
  • Natural peanut butter. Be careful with the other sandwich stuffer you put on it like jelly or jam because they can have tons of hidden carbs.
  • High-quality oils, such as olive oil, coconut oil, avocado oil or sesame oil.
  • Unlimited veggies in non-starchy form (such as broccoli, spinach, asparagus)
  • Nuts. Almonds, cashews, peanuts, or walnuts are all great options. Just be careful about portion size because nuts are easy to overeat on.
  • Most vegetables, especially leafy greens, spinach, lettuce and even cabbage! Kale is also great for this diet as well as cruciferous veggies like broccoli and cauliflower. Leafy greens provide tons of fiber which will make you feel full and satisfied. 
  • Avocados. As a great source of monounsaturated fat, they will give you lots of energy and help regulate your blood sugar levels.  Avocado oil is also fantastic for cooking because it contains the highest amount of essential fatty acids found in any food and has a high smoke point.
  • Coffee, tea, and water. Go easy on the flavored coffee and tea drinks like cappuccino. Instead, stick with plain black coffee or green iced tea. Related: What Can I Put In My Coffee On Keto?

How To Stay Under 50 Grams Of Carbs Each Day?

Once you’ve learned about the benefits of eating a low-carb diet, your next step is to learn how many carbs are in certain foods.

Using a calorie tracking app on your phone or computer can help you keep track of your calories and macro

For example, MyFitnessPal is a free app that can help you calculate your macros each day based on how much weight you want to lose.

Once you know how much of each food you can eat, it’s time to start eating the ketogenic way.

  • Avoid bread and pasta – especially during the first few weeks when your body is adapting. Avoid anything that has wheat flour or added sugars like cookies, cakes and pies. 
  • Use coconut or avocado oil for cooking – this healthy saturated fat will help you feel full longer and burn more calories throughout the day. 
  • Choose healthy fats – olive oil, canola oil, butter, nut oils, and avocado oil-are great choices! Fats provide essential micronutrients like fatty acids as well as vitamins A, D, and E, which will make your skin glow.
  • Avoid vegetable oils like corn oil, soybean oil, and canola oil because they increase inflammation.
  • Try not to eat out – this is just a general rule that applies to any lifestyle change. Not only does it allow you to control what goes into your food, but also how much of it! Restaurants tend to have high amounts of hidden carbs in their meals.
  • Sharply reduce the amount of sugar in your diet. 

Most packaged foods contain tons of hidden carbs which may not be obvious at first glance. If you are craving sweets, try some low-carb options that use sugar substitutes like stevia or erythritol.

These sugar alternatives do not raise your blood sugar levels, but be careful with these, though, because they might cause more cravings for food.

Beware of hidden carbs in condiments, sauces, and drinks. Dressings, ketchup, and mayonnaise can all add up carbs quickly.

Properly portion your meals – once you get the hang of eating this way, you will start to feel full by eating smaller portions. This is done through proper calorie tracking using an app or online calculator.

50 Grams Of Carbs A Day Meal Plan

Breakfast: 3 medium eggs cooked in 1 tbsp. olive oil with salt and pepper served over 2 cups raw spinach – 3.5 grams of carbs – 10 grams total fat (2.5 saturated) – 16 g protein

Lunch: 4 oz chicken breast grilled or baked with salt, pepper, garlic powder or other spices = 5 grams of carbs, 8 grams fat & 38 g protein

Salad: 1 cup lettuce, 2 tbsp olive oil + vinegar or lemon juice dressing (you can find homemade dressings in my cookbook), 1/2 avocado = 4.5 g carbs – 12 g fat – 14 g protein

Snack: ¼ cup almonds, 3 oz beef jerky = 5.5 g carbs – 7 g fat – 16 g protein

Dinner: 8 oz steak cooked in 1 tbsp olive oil with salt and pepper, served over 2 cups raw spinach – 3.5 grams of carbs – 15 grams total fat (4.5 saturated) – 41g protein

Snack: 1 cup blueberries = 4 grams of carbs

20 Grams Of Carbs A Day Meal Plan

Breakfast:  3 medium eggs cooked in 1 tbsp. olive oil with salt and pepper served over 2 cups raw spinach – 3.5 grams of carbs – 10 grams total fat (2.5 saturated) – 16 g protein

Lunch: 4 oz chicken breast grilled or baked with salt, pepper, garlic powder, or other spices = 5 grams of carbs, 8 grams fat & 38 g protein Snack: 4 oz cream cheese with 1 tbsp. sugar-free jam – 3.5 g carbs

Dinner: 6 oz steak cooked in 1 tbsp olive oil with salt and pepper, served over 2 cups raw spinach – 3.5 grams of carbs – 12 grams total fat (3.5 saturated) – 36 g protein

Snack: 1 cup blueberries = 4 grams of carbs.

Summary

The human body is an awesomely adaptive machine. If we starve it of one fuel, it will begin to burn another. From a metabolic standpoint, ketosis can be seen as a low-carbohydrate diet (20-50 grams of carbs per day) combined with high levels of fat intake and moderate levels of protein.

The body is breaking down fat, and in the process, creating ketones which are then used as fuel.

Many of us have been on a low-fat diet all our lives, so it might be hard to accept the idea that fats can be burned for fuel. However, after many years of medical research, it has been discovered that eating fat can be very healthy for people.

It takes some people longer to get into ketosis, but it usually happens between one and three days after starting the diet.

If you are experiencing “keto flu” symptoms (severe headaches, fatigue, weakness, or nausea), this is just your body adjusting to lower carbohydrate intake. These symptoms usually subside after a few days.

You can help to get into ketosis faster by increasing your water intake and incorporate fasting.

This will speed up your metabolism and the rate at which your body releases stored glucose. The post-absorptive state is when all of the food you’ve eaten is being used by the body, so it’s a good time to get into ketosis because that will burn your fat stores.

Even if you are not trying to lose weight, it is good to start tracking your food intake anyway because it can lead to early detection of certain health conditions.

If your body stores too much fat, or the wrong kinds of fat, you might be at higher risk for developing obesity-related diseases like heart disease and type 2 diabetes.  

Fasting is one of the oldest and most powerful health-enhancing tools known to modern man. Yet, while it has been around for thousands of years, fasting was almost forgotten as food availability increased dramatically.

Fasting takes some time to get used to, but you will do it naturally once you are familiar with the process.

Then when you settle into a rhythm of eating every day, you will feel like fasting all the time because it makes you feel so good. It also makes keeping within your recommended 20-50 grams of carbs per day almost effortless.

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