Carb day on low carb diet

Stingersquad1981

For the last 2 weeks I have been doing 20 grams of carbs a day. On my 'cheat' day should or can I eat carbs let's say fries or a potato, rice and etc?

Gallowmere1984

If you've only been running keto for two weeks, you don't need a cheat day, period. Plenty of people maintain a permanent ketogenic state (I've been running one for months), so there really isn't a need for one at all, unless you are running a very intense training regimen that requires large quantities of explosive motions.

Stingersquad1981

Gallowmere1984 wrote: »

If you've only been running keto for two weeks, you don't need a cheat day, period. Plenty of people maintain a permanent ketogenic state (I've been running one for months), so there really isn't a need for one at all, unless you are running a very intense training regimen that requires large quantities of explosive motions.

So can I have a day where I just eat a fatter meat such as a ribeye and some sausage, still lo carb but larger amount of fat

Gallowmere1984

Keto is higher fat all of the time. Just to give you an example, my macros tend to run sub-20g net carbs, 180+g fat, and around 120-135g protein. The general rule for what you are doing is sub-20g carbs, 0.6-1g/lbs. of lean body mass for protein, and all of the rest of your kcals (however many it may be to fill out your daily requirement) from fat.