10-20% carbs in a day

#1

So is this right? If I keep my carbs at say 10% of what I eat in a day I’m good? So if I have a donut and it’s 200 carbs, if I make 200 my 10% and have 600 calories of whatever it is you count with protein and 1400 of whatever you count as fat I would still be good?

#2

It is recommended 20g or less of carbs a day. Some use total and others use net (deduct fiber from carbs if in the US). It usually works out to about 5 percent. Donuts are not something I recommend you eat :slight_smile:

(Dana) #3

What Trisha said. And for those ~20 grams (not percent😉) of carbs, you will probably want to get them mostly from vegetables.

(Dana) #6

One of the nice things about this way of eating is that you can use a lot of the tricks that make veggies taste good to people who don’t like veggies. You can totally make (or buy) a cheese sauce that is low carb. Sauté up some broccoli with a clove of minced garlic and a few tablespoons of butter. There are good fatty dressings out there like ranch and caesar that may only have a gram or two of carbs per serving.

Personally, I love oven-roasted veg like asparagus or kale with just some olive oil and salt. Give it a try!

#7

You can find keto versions of these foods if you can’t live without them. BUT…if you eat clean real food for 30 days you may find that you do not miss these foods anymore. There are natural peanut butter (without added sugars) and cauliflower mac and cheese. I believe there are even keto friendly bread recipes.

Once you quit overloading you palate with sugar a lot of other foods start to taste different and better.

Best of luck!

(Roy D Rushing Jr ) #10

The idea is to put yourself into a state of ketosis, and the “rules” of this WOE all revolve around what is necessary to do that. A percentage won’t work as a guideline because there is a relatively firm limit on the number of grams of carbs you can consume in a day while remaining in ketosis. If you go over on carbs you’re going to get kicked out of ketosis no matter how much fat and protein you pile on top of it in an attempt to pull your percentages in line. I find it better to consider carbs to be a hard limit at 20g per day, while the other macros can be seen as much more pliable.

#11

These are delicious low carb donuts:

https://alldayidreamaboutfood.com/low-carb-classic-chocolate-donuts/

#12

Those do look delicious! I try not to replace my sweet treats with the keto version…it would be a rabbit hole I may never come out of. :slight_smile:

(Natalia) #13

I don’t eat salad either. Not my first choice. Or my second. I love grilled veggies with butter and aged hard cheese (better for the lactose intolerant in my household). Sautéed veggies work well too. Lately I’ve been making zucchini boats with mushroom, olives, green peppers and cheese, and stuffed Portobello mushrooms. Just take a bowl-shaped veggie and stuff it with more veggies and cheese, and make sure it’s colourful!

(KCKO, KCFO 🥥) #14

Nothing wrong with peanut butter, but make a keto cracker to put it on, not SAD bread.

For mac and cheese try this type recipe:

For bread try this:

There is your balanced diet. You’re welcome :slight_smile:

(LeeAnn Brooks) #15

I think I’d die without peanut butter. Okay, so maybe not, but I’d want to.

Anyway, I still eat it. I just make sure it’s an all natural one with no sugar added and no hydrogenated oil. Peanuts and salt only.
And I buy individual packets when I can find it because I’m less likely to over eat that way. It’s hard to find without extra ingredients though.

#16

Can you please share the recipe

(Cristian Lopez) #17

being keto/paleo ,Donuts and bread dont seem like food to me anymore?

(Vivienne Clampitt) #18

I have to say “same here”. I just dare not attempt to eat keto deserts. It would be a slippery slope back to full sugar cakes doughnuts etc etc.
My sweet treat is just a few berries and double cream when I feel in need. It seems to work and no spikes in blood glucose afterwards.

#19

Or just don’t eat veg. There are people who do 0 carb and get along just fine. I eat vegetables when they seem appetizing, but some days I don’t have any. I will say I ate a spinach salad (with cherry tomatoes and a bit of cheese) with my steak yesterday and my digestion is out of whack this morning

#21

I usually eat meat at dinner…steak, ground beef or chicken thighs most days. If I’m feeling squirreley I’ll add a veggie (but that doesn’t really happen that often anymore). I don’t eat a lot of dairy but adding some cheese to any of the above would be tasty as well.

Macadamia nuts are a better choice for keto.

#24

Cauliflower rice and zucchini noodles allow you to make quite a few dishes. You don’t have to eat bland meat and eggs everyday. Asian stir fry, Mexican Pork Rind Nachos, Curry, Shishkabob, dry rub BBQ, bibimbap, etc. You just have to be more creative and it probably won’t be as good as the carb version.

#25

I honestly just eat what I’m hungry for. I’ve been craving pickles so I had tuna with chopped up hard boiled eggs and pickles. Throw in some mayo salt and pepper and you got yourself a delicious meal.

Tonight I’ll make pulled pork jalapeno poppers from a recipe I found.

I can pretty much whip up whatever as I am a decent enough cook but seasonings can make things taste better and different. A person can pretty much eat whatever as long as the carbs are low and it’s real unprocessed food… Breakfast foods are delicious but there are so many other options to explore :slight_smile:

#26

Why careful? Per 100-gram serving, they have just slightly fewer net carbs than cauliflower or broccoli. From the USDA Food Composition Database:

Item Grams Calories Fat Net Carbs Protein
Tomatoes 100 18 0.20 2.69 0.88
Broccoli 100 28 0.35 2.76 2.98
Cauliflower 100 25 0.28 2.97 1.92
(Doug) #27

:slightly_smiling_face: Agreed, Alex, though it will be different for different people. I have “cheated” a lot, and it’s never as good as my imaginings before.