A ketogenic diet for beginners By Dr. Andreas Eenfeldt, MD, medical review by Dr. Get started with our visual guides, recipes, meal plans, and simple 2-week Get Started program. What is a keto diet? The keto diet is a very low-carb, higher-fat diet. While you eat far fewer carbohydrates on a keto diet, you maintain moderate protein consumption and may increase your intake of fat. The reduction in carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.
If you get kicked out of ketosis, immediately dial back to 20 net carbs per day and know that you are already at your edge. However, not only carbs but also protein increases insulin levels. I did not do this diet to lose weight per se just to see if I could avoid sugar and starches. Just a typo? Keep in mind that some people tend to overemphasise the importance of high ketones while it’s not as simple and most people don’t even need high ketones: The Ketone Craze – Who Really Benefits From High Ketone Levels? My multivitamins have 7 g carbs so that has been making my numbers high- that is so unfair! One of the only ways to find out if you can stay in ketosis while eating more carbs than we suggest is by tracking your ketones with a blood ketone meter like the Precision Xtra.
So how do you determine the right amount of carbs for you? Read on to learn everything you need to know. While 20 grams of total carbs is the amount that can get pretty much everyone into ketosis provided you eat within your daily macros, 20 grams of net carbs is the starting point for most people trying to achieve weight loss or general health benefits. Net carbs are the total carbs minus the fiber minus sugar alcohols if applicable. For example, a medium red bell pepper has 7 grams of total carbs and 2. Therefore, the net carbs in a red bell pepper are 4. This is the number you would track to monitor your carb intake each day. For the most reliable results, be sure you follow the guidelines on exactly how to test and when to test.