Carb level for low carb versus ketosis
ElizabethAN2017
Posts: 565 Member
Sorry if this has been asked before (I'm sure it probably has; but I'm not sure how to find other posts).
When I posted about a different question, one of the commenters mentioned that there is a difference between low carb and ketosis level low carb. I wasn't sure whether to engage the subject there as it wasn't the topic of the post; but I was wondering if someone could give me some feedback on the subject. Or give me some credible links concerning the subject, please.
My calorie allowance is not very big due to my short stature and my age and activity level, so I am curious as to whether my intake of carbs needs to be lower in order to be in a low carb state. And maybe I don't exactly understand; but I had thought that consuming a "low carb diet" would be the same as being in a ketosis state; but perhaps I am wrong. Thanks so much
Elizabeth Maryam
When I posted about a different question, one of the commenters mentioned that there is a difference between low carb and ketosis level low carb. I wasn't sure whether to engage the subject there as it wasn't the topic of the post; but I was wondering if someone could give me some feedback on the subject. Or give me some credible links concerning the subject, please.
My calorie allowance is not very big due to my short stature and my age and activity level, so I am curious as to whether my intake of carbs needs to be lower in order to be in a low carb state. And maybe I don't exactly understand; but I had thought that consuming a "low carb diet" would be the same as being in a ketosis state; but perhaps I am wrong. Thanks so much
Elizabeth Maryam 0
Replies
-
Have you read through the launch pad, there is lots of info there. Low carb is usually considered 150g or less. The lower you go the more ketones you'll produce. At the upper level not many if at all. Most will consider keto levels less than 50, but many will still be producing ketones at higher levels than that.0
-
auntstephie321 wrote: »Have you read through the launch pad, there is lots of info there. Low carb is usually considered 150g or less. The lower you go the more ketones you'll produce. At the upper level not many if at all. Most will consider keto levels less than 50, but many will still be producing ketones at higher levels than that.
I have read some of the info at the links; but not all of them yet. From what I read so far, it seems that you can start with 20g of carbs to put you in ketosis and then raise it from there (sometimes to a max of 50g) to stay in ketosis. I think this is the range I will need to stick with to be low carb; but I am not certain if there is information that is available to help me figure out how to stay in ketosis... I hope this makes sense. The higher end of what would be low carb doesn't work for me, for whatever reason my body just doesn't like a lot of carbs. Thanks again Elizabeth Maryam 0 -
Many will do 20g for a few weeks as an induction phase. It depletes your glycogen stores fast and gets you burning fat quicker. You will need to increase your sodium to 3000-5000 mg a day as you will be losing a lot of water and sodium at that level. If you are eating a low level of carbs your producing ketones and in ketosis, that's how bodies work, so you won't need to figure out if you are, you will be.0
-
It's a spectrum. Ketone generation starts at around 150g/d and increases as you approach 20g. Some people even shoot for zero.
And there are multiple ways to boost ketone generation: fasting, exercise, and short/medium-chain fatty acids.
Find a level you're comfortable with. There's no magic level. You'll know it's working when your appetite is suppressed.0 -
auntstephie321 wrote: »Have you read through the launch pad, there is lots of info there. Low carb is usually considered 150g or less. The lower you go the more ketones you'll produce. At the upper level not many if at all. Most will consider keto levels less than 50, but many will still be producing ketones at higher levels than that.
This ^
I'm short too 5'2" but on this diet there is no need for low cals (not for sure what you consider low). I started 1600 cals then 1500 now at 1400 I'm 1 lb from goal and slowly upping them again. But that is also with no working out so if I exercised I would eat a lot more lol
0 -
auntstephie321 wrote: »Many will do 20g for a few weeks as an induction phase. It depletes your glycogen stores fast and gets you burning fat quicker. You will need to increase your sodium to 3000-5000 mg a day as you will be losing a lot of water and sodium at that level. If you are eating a low level of carbs your producing ketones and in ketosis, that's how bodies work, so you won't need to figure out if you are, you will be.It's a spectrum. Ketone generation starts at around 150g/d and increases as you approach 20g. Some people even shoot for zero.
And there are multiple ways to boost ketone generation: fasting, exercise, and short/medium-chain fatty acids.
Find a level you're comfortable with. There's no magic level. You'll know it's working when your appetite is suppressed.ettaterrell wrote: »auntstephie321 wrote: »Have you read through the launch pad, there is lots of info there. Low carb is usually considered 150g or less. The lower you go the more ketones you'll produce. At the upper level not many if at all. Most will consider keto levels less than 50, but many will still be producing ketones at higher levels than that.
This ^
I'm short too 5'2" but on this diet there is no need for low cals (not for sure what you consider low). I started 1600 cals then 1500 now at 1400 I'm 1 lb from goal and slowly upping them again. But that is also with no working out so if I exercised I would eat a lot more lol
Thank you all. I was keeping mine around 20g, except for Tuesday night (so I'm sort of starting over again). I'll continue with my goal of 20g for a few weeks anyways and consider raising it a bit from there.
I'm a bit nervous about increasing sodium in particular, only due to edema and a heart problem; but I think I will discuss this with my family dr and hopefully she will have some knowledge in this area. I did read the posts about sodium, potassium and magnesium but the idea of increasing sodium in particular seems so contrary to what has been ingrained into my thinking ...lol.
With regards to cals, I have been sticking around 1,200 despite whatever exercise I may or may not do in a given day. I may need to reassess this. I do know I overate by about twice my calories by mindlessly eating a bunch of pecans and Brazil nuts one day while doing low carb and I still lost weight. I also had read on a number of posts that calories don't really matter on low carb, so perhaps it's another thing I have to reprogram in my thinking.
Thank you all again. Elizabeth Maryam 0 -
The increase in consumer sodium is only to REPLACE THE SODIUM YOU ARE LOSING. Your sodium will go low if it's not replaced.
Things don't work the same on low carb. You will be losing sodium and you won't retain water like when eating carbs.1 -
Sunny_Bunny_ wrote: »The increase in consumer sodium is only to REPLACE THE SODIUM YOU ARE LOSING. Your sodium will go low if it's not replaced.
Things don't work the same on low carb. You will be losing sodium and you won't retain water like when eating carbs.
Thank you. How do you figure out how much you need? Thanks 0 -
MaryamCh2013 wrote: »Sunny_Bunny_ wrote: »The increase in consumer sodium is only to REPLACE THE SODIUM YOU ARE LOSING. Your sodium will go low if it's not replaced.
Things don't work the same on low carb. You will be losing sodium and you won't retain water like when eating carbs.
Thank you. How do you figure out how much you need? Thanks
The recommended amount is anywhere from 3000-5000mg. Start at the lower end and see how you do. But keep in mind, to more water you drink the more sodium you need because the increased hydration and urination will dilute and flush out some of what you're taking in.
I feel like I did just fine at 3000-4000 for the most part in the beginning. I also only drink anything when I'm thirsty. I make no effort to drink extra water at all. Not that there's anything wrong with that. I just don't.
These days, 11 months later, I never have to do anything more than salt my food. I don't find that I need broth or anything unless I'm extra active or happen to be driving being more or when I drink alcohol. I think I tend to get about 3000mg on average now.
It really varies from person to person though. You'll know if it's too low. Usually you feel dizzy upon standing, but there are other symptoms too.0 -
Sunny_Bunny_ wrote: »MaryamCh2013 wrote: »Sunny_Bunny_ wrote: »The increase in consumer sodium is only to REPLACE THE SODIUM YOU ARE LOSING. Your sodium will go low if it's not replaced.
Things don't work the same on low carb. You will be losing sodium and you won't retain water like when eating carbs.
Thank you. How do you figure out how much you need? Thanks
The recommended amount is anywhere from 3000-5000mg. Start at the lower end and see how you do. But keep in mind, to more water you drink the more sodium you need because the increased hydration and urination will dilute and flush out some of what you're taking in.
I feel like I did just fine at 3000-4000 for the most part in the beginning. I also only drink anything when I'm thirsty. I make no effort to drink extra water at all. Not that there's anything wrong with that. I just don't.
These days, 11 months later, I never have to do anything more than salt my food. I don't find that I need broth or anything unless I'm extra active or happen to be driving being more or when I drink alcohol. I think I tend to get about 3000mg on average now.
It really varies from person to person though. You'll know if it's too low. Usually you feel dizzy upon standing, but there are other symptoms too.
Thanks. That's great that you can go with just salting your food . Hopefully I can do something similar . Take care, Elizabeth Maryam 0 -
It's a spectrum. Ketone generation starts at around 150g/d and increases as you approach 20g. Some people even shoot for zero.
And there are multiple ways to boost ketone generation: fasting, exercise, and short/medium-chain fatty acids.
Find a level you're comfortable with. There's no magic level. You'll know it's working when your appetite is suppressed.
My body is not in keto unless I'm at 33 g of Net carbs per day or less so about 50 g for those counting total carbs assuming I'm eating about 17 g of fiber.0 -
It's a spectrum. Ketone generation starts at around 150g/d and increases as you approach 20g. Some people even shoot for zero.
And there are multiple ways to boost ketone generation: fasting, exercise, and short/medium-chain fatty acids.
Find a level you're comfortable with. There's no magic level. You'll know it's working when your appetite is suppressed.
My body is not in keto unless I'm at 33 g of Net carbs per day or less so about 50 g for those counting total carbs assuming I'm eating about 17 g of fiber.
I believe I am like you with your carbs numbers.1
