The maximum net carbohydrates you can consume to stay in ketosis changes for everyone. It all depends on a few variables we can discuss here.
Everyone is different. To cut to the chase a few rules to remember for the staying below the max net carbs for ketosis are:
- Stay under 20 grams net carbs when you are just beginning a ketogenic diet
- Depending on exercise and your own body you most likely will easily be in a state of nutritional ketosis by consuming less than 50 grams of net carbs.
- Some heavy exercisers can eat 100 grams of carbs per day and stay in nutritional ketosis.
- MCT oil can help with the bodies generation of ketones.
- You might read over our stop over-complicating ketosis article.
Nutritional ketosis and medical ketosis are two different animals.
Just by tossing the junk out of your pantry and replacing it with healthy fats, proteins and above ground vegetables like broccoli and spinach you will stay under 50 grams net carbs.
Nuts like almonds, macadamia, Brazilian and walnuts are great sources of healthy oils but they can also tip you over when comes to max net carbs for staying in ketosis.
So by all means, eat healthy nuts but don’t over-consume them.
If you haven’t already you might consider getting rid of the starches in your diet. Potatoes, rice (which can have high-levels of arsenic), and below ground vegetables can tip you over your max net carb limit.
Eliminating wheat breads and pasta and wheat in general can go a great way towards not eating too many carbs.
What works for us is days we really exercise hard, running or swimming and weight-lifting we don’t worry as much about our nut and berry intake.
We have a large salad and perhaps a keto-friendly desert and still don’t go over our max carbs to stay in ketosis.
Remember if you are eating clean you shouldn’t have to worry much about going out of ketosis.
If you are just getting into a ketogenic diet, it could be good advice to stick with under 20 max net carbs as you are beginning the transformation. Don’t sweat it if you need 30 net carbs starting out.
Don’t worry so much about your ketones. This isn’t a race, it’s a way to change your life.
You got this. You are a fat-burning machine.
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