20g vs 30g

(Sue Perry) #1

Hi! I’ve been doing standard keto for three weeks. I am very pleased with how everything is going! Once I have reached my first weight loss goal, I would like to increase my carb intake from less than 20 to 30g. How much of an effect will this have on my weight loss? Will it just slow it down or will it cease all together? Is 30g still in the weight “realm”??

(Robert C) #2

20 grams was chosen because it was so low it would work for everyone.

Read this…

https://blog.virtahealth.com/how-many-carbs-ketogenic-diet/

(Lazy, Dirty Keto 😝) #3

Everybody is different. Some people can have 50g a day and still be in Ketosis. The only way to know is to test it out :blush: good luck!

(Allie) #4

Try it and see as everyone is different. The more physically active you are the higher carb tolerance you’re likely to have.

(John) #5

A lot depends on why you are above your ideal (or desired) weight in the first place

Some people have more hormonal or metabolic issues to overcome than others and require a lower carbohydrate level.

Some people are more metabolically flexible to begin with and can do well on higher amounts of carbs from day 1.

In the end, our bodies are as unique as fingerprints and you’ll have to dial in what works right for you.

(Cindy) #6

Why do you want to increase?
For me, if I tell myself my goal is zero, then if the incidental carbs add up to 20, no big deal. But if I tell myself 20 is the goal, then I’m pretty sure something is going to sneak by so I’m at 25 or 30. So there’s no way I’d make 30 my goal.

But you might have a valid reason to increase. So try it, see how it works for YOU. If it leads to weight gain or a stall, or more carb cravings, etc, then you have your answer. :slight_smile:

(Carl Keller) #7

I wonder if this is net or total carbs? If it’s total, then I will say that 20 total carbs seems to work just as well as 30 net does for me as far as weight loss goes. Some keto experts suggest that nutritional ketosis can still be maintained at much higher numbers. I’ve heard that 50 and even 80 can still keep us making ketones but certainly weight loss at this high of a number is not going to happen or be insignificant at best.

(Sue Perry) #8

Thank you all. I’m still figuring it all out, so as you all say it’s something to watch. I’m doing quite well keeping under 20 net. Just planning ahead.

(You've tried everything else; why not try bacon?) #9

The point of restricting carbohydrate intake is to keep insulin levels as low as possible. Only in the absence of insulin can adipose tissue release fat to be metabolized. Everyone has a threshold, or carb tolerance, or whatever you want to call it, above which insulin is too high for weight loss to occur. The more insulin-resistant a person is, the lower his or her carb tolerance. Twenty grams a day is a level at which every one but those with severely deranged metabolisms can be sure of getting into nutritional ketosis.

Our best advice is to wait until you are fat-adapted, which takes around six to eight weeks, but sometimes longer, before experimenting to discover your personal carbohydrate limit. One man in the literature had to keep his carbohydrate so low that a single apple would cause him to gain weight. (This was a case report of corporate executives in the late 1950’s/early 1960’s.)

(New Keto Friend) #10

Sue… Read the comment of @PaulL… It’s packed with knowledge… If you’re not fat adapted yet (3 weeks is to short) maybe it’s not smart to go over 20’s. First let your body adapt to live on fat and don’t experiment with your margins before that.

(mole person) #11

I’d like to add that it’s very possible to be in ketosis and not be losing any fat, especially for those who are still insulin sensitive. I check my ketones regularly and still show ketones a few hours after a full cheat such as a Mars bar or an entire sleave of saltine crackers. With carbs up to 80 grams I’ll stay in nutritional ketosis, as Phinney describes it.

However, I will still GAIN BOTH WATER WEIGHT AND FAT if I do this. Just because I’m using some of my plate fat for energy, an hence still having a detectable ketone level, does not mean that I’m burning through all of my plate fat not to mention even touching my body fat.

So if fat loss is your goal then keeping carbs as low as possible is your friend.

(Allie) #12

Do you mean insulin resistant?

(mole person) #13

No, I mean insulin sensitive. Someone insulin resistant will not still be in ketosis at 80 grams of carbohydrates and would be storing even more, and perhaps all, of their plate fat.