What is a good number of carbs?
kimmeastar
Posts: 11 Member
I'm currently eating no more than 30-35 carbs per day. Is this good? What amount does every one eat per day?
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Replies
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I eat 20 g to 40 g net carbs per day as I still have a few pounds to lose. After I reach my goal weight, I'll increase my carbs and my calories slowly. Everyone is different.You do what work for you.x5
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I eat around 25-30 total carbs per day, with net carbs coming in under 20 grams per day. Almost all my carbs come from veggies, and I am extremely carb sensitive due to medical reasons.
I agree with MaliMalai, everyone is different. So, what works for one, may not work for another.4 -
I eat 15 or less. This week I'll be doing carnivore, just water and meat, so I won't be consuming any carbs.2
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75-100 almost all veggies/dairy6
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Thanks everyone. It sounds like I am on the right track. I might try that meat and water for a week.
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My doctor advised me to eat vegetables including pumpkin and sweet potato. I agree with her as I got good results from my health check-up. x 🥑🥦🥗
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I eat 100 gr of carbs daily, sometimes a little over, lost 30 lbs in 4 months last year.11
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Thank you for this thread... I was under the impression that I was not to exceed 20gr a day... (this is my day 2) and I already consumed 20 grams in veges today. Glad i can still have broccoli for dinner.2
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I eat 30 to 50 gr, sometimes more, sometimes less, per day. I think I feel better on less but life happens. It all depends on how insulin resistant you are--if severely so, you won't tolerate higher amounts. (ie, you will stall, feel sleepy after eating, etc.) And it will change over time, so change it up from time to time.5
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@eelko2
First few days participating in the groups, I sent friends request out to several others on Keto. Most change privacy settings to open diary to friends.
I love that feature, because going through others' diaries is fascinating seeing the similarities in food choices. I got ideas for foods I hadn't thought of.
Veggies are definitely okay on keto, because most subtract the fiber from Total carbs. I don't know if where you live your labeling automatically gives net carbs, in US it doesn't. There's days where I eat a lot of veggies, and still come in under 20 net carbs.
Enjoy veggies, just avoid the starchy ones like potatoes, and you're good.7 -
I'm experimenting with bumping up my carb allowance to allow for 6-9 cups/day of vegetables and some fruits from 3 categories (leafy greens; brightly colored; sulfur-rich/cruciferous) per the Wahls Diet for MS. I have been keto before but now looking for more like 60-90 gm carbs/day to allow for enough of the fruits and veggies.3
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I took notes on a Wahls Protocol book, but haven't put into action anything. Found the notes.macchiatto wrote: »I'm experimenting with bumping up my carb allowance to allow for 6-9 cups/day of vegetables and some fruits from 3 categories (leafy greens; brightly colored; sulfur-rich/cruciferous) per the Wahls Diet for MS. I have been keto before but now looking for more like 60-90 gm carbs/day to allow for enough of the fruits and veggies.
Leafy greens(3 cups a day cooked, 6 raw) 3 cups a day
Sulfur-rich(raw or cooked) 3 cups a day
Nonstarchy colorful(raw or cooked) 3 a day
Starchy color As part of 3 cups color
Dark Green Vegetables
Arugula
Beet Greens
Bok Choy and other asian greens
Chard, All colors
Chicory
Cilantro
Collard greens
Dandelion greens
Endive
Escarole
Kale, all types (curly,lacinto/dinosaur,red,etc)
Lettuce all types of deep green, bright green, and red-leaf
Mizuna
Mustard greens
Parsley
Radicchio
Radish leaves
Romaine lettuce
Spinach
Tatsoi
Turnip Greens
Watercress
Wheatgrass
Colored vegetables and fruits(3 cups daily)
Green
Artichoke
Asparagus
Avocado
Beans,green
Cabbage, green
Celery
Cucumber, with skin
Grapes, green
Green peas
Honeydew melon
Kiwi, green
Limes
Okra
Olives, green
Peppers, green
Snow peas
Sugar snap peas
Zucchini with skin
Red
Beets
Blood oranges
Cabbage, red
Cherries
Cranberries
Currants, red
Grapefruit, red
Grapes, red
Peppers, red
Raddichio
Raspberries, red
Rhubarb
Strawberries
Tomatoes, red
Watermelon
Higher carb
Pomegranate
Blue/Purple/Black
Aronia Berries
Blackberries
Blueberries
Currants,black
Eggplant
Elderberries
Grapes, black
Grapes, purple
Kale, purple
Olives, black
Plums
Raspberries, black
Higher carb
Dates
Dried currants
figs, purple
prunes
raisins
Yellow/Orange
Apricots
Carrots
Grapefruit
Kiwi, golden
Lemon
Mango
Muskmelon
Nectarines
Oranges
Papaya
Peaches
Peppers, orange and yellow
Pineapple
Pumpkin
Squash, summer and winter
Sweet potatoes
Tangerines
Tomatoes,yellow
yams
Higher Carb
Acorn Squash
Dried apricots, pineapples
Figs
Sweet potatoes, cooked
Sulfur-rich vegetables(3 cups daily)
Arugula
Asparagus
Bok Choy
Broccoli
Broccoli rasbe(rapini)
Brussels Sprouts
Cabbage
Cauliflower
Chives
Collard greens
Daikon
Garlic, all types
(two cloves = 1 serving)
Kale
Kohlrabi
Leeks
Mizuna
Mushrooms
Mustard greens
Leeks
Mizuna
Mushrooms
Mustard greens
Onions, red, yellow, and white
Radishes
Rutubagas
Scallions
Shallots
Tatsoi
Turnip greens
Turnips
Watercress
Starchy fruits not included in the 9 cups(white flesh)
Apple
Banana
Pear
Other white nonstarchy vegetables may be consumed after the 9 cups have been eaten:
Bamboo shoots
Cucumbers without skin
Jicama
Water chestnuts
Zucchini without skin
Sea vegetables/algae
Algae(serving - 1 teaspoon spirulina or chlorella or 1/2 teaspoon blue-green)
Blue-green algae
Chlorella
Spirulina
Seaweed(1 serving = 2.3 ounces fresh or reconstituted, 1 teaspoon flakes or 1/4 teaspoon powder)
Red
Dulse
Irish moss
Nori
Brown
Bladderwrack
Kelp
Kombu
Wakame
Green
Sea lettuce
Animal protein(organic if possible, wild or grass-fed, ideal)
Beef
Buffalo/Bison
Chicken
Duck
Elk
Fish, all kinds(salmon,tuna,cod,sardines,mackerel,tilapia,sea bass,herring,etc)
Lamb
Pork
Processed meat with no gluten, nitrates, or msg
Shellfish, all kinds(shrimp,crab,lobster,scallops)
Turkey
Veal
Venison,rabbit,pheasant,quail,and other wild game
Organ meat
Brain
Gizzard
Heart
Kidney
Liver
Sweetbreads
Tongue
Tripe
Omega-3 rich fish(16 ounces a week)
Anchovies
Clams
Halibut
Herring
Mackerel
Mussels
Oysters
Salmon
Sardines
Trout
Tuna (fresh)2 -
I lost my first 30 lbs, and got rid of my heartburn, improved my skin etc by keeping my total intake to 35G or less daily. A doctor suggested it years ago and it was the only metric I followed. I did really well for a quite a while just using that metric...over 4 years ago is when I started that. I was in maintenance mode for about 2 years and I loosened that up a bit here and there.
I'm back at it now, working on losing another 30 lbs and working on some other fitness and health goals including improved sleep, strength etc. I am working with a wellness coach and she has me eating more carbs from plants than I have in the past. Right now I have macros set for Carbs at 20% and I struggle to get to that level. But overall I've really seen crazy changes in my body after about 6 weeks at these macros which overall are a significant increase in protein, significant (for me) increase in Carbohydrates and a reduction in fat.4 -
That's great! I've been thinking of adding more carbs from veggies as well. I was 90% carnivore but it just doesn't seem to be doing much, so I'm going to try about 70% meat based. I'm already eating lean steak so that's what I'm going to continue with but veggie smoothies had a place in my major weight loss last time.I lost my first 30 lbs, and got rid of my heartburn, improved my skin etc by keeping my total intake to 35G or less daily. A doctor suggested it years ago and it was the only metric I followed. I did really well for a quite a while just using that metric...over 4 years ago is when I started that. I was in maintenance mode for about 2 years and I loosened that up a bit here and there.
I'm back at it now, working on losing another 30 lbs and working on some other fitness and health goals including improved sleep, strength etc. I am working with a wellness coach and she has me eating more carbs from plants than I have in the past. Right now I have macros set for Carbs at 20% and I struggle to get to that level. But overall I've really seen crazy changes in my body after about 6 weeks at these macros which overall are a significant increase in protein, significant (for me) increase in Carbohydrates and a reduction in fat.
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I keep carbs around 100 grams. I go on diet breaks once in a while where I eat rice or corn meal for a few days.
My hundred grams of carbs comes from nuts dairy low carb fruit and low starch veg.
I'm maintaining my weight for several years now around 135 pounds.
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EelkoDoesKeto wrote: »Thank you for this thread... I was under the impression that I was not to exceed 20gr a day... (this is my day 2) and I already consumed 20 grams in veges today.0
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I’m new to keto as well. I just finished week two. I also read that that the target for carbs was 20g. I am struggling daily to get that low and keep missing it. Ive changed my settings to macros rather than calories to help. I am doing this to be healthier and lose weight. It’s the end of week two and I’ve lost 14 lbs, so it’s working. Could someone much more experience with keto advise what the carb number should be for losing?2
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voncovenhoven wrote: »I’m new to keto as well. I just finished week two. I also read that that the target for carbs was 20g. I am struggling daily to get that low and keep missing it. Ive changed my settings to macros rather than calories to help. I am doing this to be healthier and lose weight. It’s the end of week two and I’ve lost 14 lbs, so it’s working. Could someone much more experience with keto advise what the carb number should be for losing?
If you've lost 14 lbs in 2 weeks, you're doing GREAT! I've been on keto below 20g of net carbs for about 13 months and have lost 74 lbs. I admit that there have been some vacation weeks when I've been off the program, but as soon as we get home, I'm right back on it. For the past couple months, I've been staying below 15g net carbs and continue to do well. Mentally, I kept thinking that I NEEDED to eat vegetables, but after listening to some experts talk about carnivore, I have realized that I don't need vegetables to be healthy. To be honest, this is the easiest "diet" I've ever been on - but it does take a few weeks to get the hang of it. Keep up the good work!!! 2 -
@voncovenhoven
I keep my net carbs under 20-25. Total carbs come in at 30- 47ish.
I get most my carbs from veggies and fruits, and a couple from dairy.
I think it's individual. Some people can stay in ketosis at or just under 50 net carbs.
Some have to drop lower.
Don't stress too much, especially if you're losing!!1 -
Emmapatterson1729 wrote: »@voncovenhoven
I keep my net carbs under 20-25. Total carbs come in at 30- 47ish.
I get most my carbs from veggies and fruits, and a couple from dairy.
I think it's individual. Some people can stay in ketosis at or just under 50 net carbs.
Some have to drop lower.
Don't stress too much, especially if you're losing!!
Ditto to this.1 -
I am a 5'4, 145lb, 50-year-old female. I have been experimenting with carb numbers since Jan of this year and with losing weight all my life. When I eat less than 20 carbs a day, I lose weight consistently at about 2lbs a week. When I eat around 30, I maintain and if I go over about 35, I gain. I also do IF and that helps the loss. I lost about 30lbs the first three months of this experiment, maintained a few months (not intentionally as I wanted to lose), gained for a month and am back to losing now. It seems like each person just has to find their carb sweet spot. Unfortunately, mine is pretty low as my exercise is limited to walking and I am just a small person. I have to almost completely cut out sugar, flour, grains, cheese, fruit, and nuts to lose but can add back cheese, nuts, and fruit in moderation to maintain. I also think like an addict so once I start adding back, it's a slippery slope for me to frappes and cheesecake.4
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I agree that numbers for weight loss are individual; experiment to see what works for you but 14 lbs in 2 weeks is plenty fast!!
When I did keto for weight loss, I had about 20 lbs to lose and I went with 30-40 gm net carbs per day and lost 24 lbs in about 4 months. I was very happy with that.2 -
I am a 5'4, 145lb, 50-year-old female. I have been experimenting with carb numbers since Jan of this year and with losing weight all my life. When I eat less than 20 carbs a day, I lose weight consistently at about 2lbs a week. When I eat around 30, I maintain and if I go over about 35, I gain. I also do IF and that helps the loss. I lost about 30lbs the first three months of this experiment, maintained a few months (not intentionally as I wanted to lose), gained for a month and am back to losing now. It seems like each person just has to find their carb sweet spot. Unfortunately, mine is pretty low as my exercise is limited to walking and I am just a small person. I have to almost completely cut out sugar, flour, grains, cheese, fruit, and nuts to lose but can add back cheese, nuts, and fruit in moderation to maintain. I also think like an addict so once I start adding back, it's a slippery slope for me to frappes and cheesecake.
ditto for me!0 -
I’ve been focusing on keeping my carbs under 100. I eat mostly proteins, dairy, vegetables and fruits but I didn’t think I could keep going long term without any grains so I eat appropriately during the day so I can have some brown rice with dinner when I want to. I am someone who used to eat white rice all the time so this is an improvement for me. But now I saw about slippery slope, I might rethink that. It is different for everyone. I tried intermittent fasting for example but found that I lose more weight if I eat at least 3 meals. I’ve been doing low carb for almost two months but still in the experimental stage to see what works for me.5
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Twinkley, you could try cauliflower rice... its not quite the same, but quite delicious and very low on carbs...2
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EelkoDoesKeto wrote: »Twinkley, you could try cauliflower rice... its not quite the same, but quite delicious and very low on carbs...
Have you tried the miracle rice yet? Everyone goes on and on about how good it is. It's another one on my must try in near future list!!2 -
Emmapatterson1729 wrote: »Have you tried the miracle rice yet? Everyone goes on and on about how good it is. It's another one on my must try in near future list!!
I have always loved all kinds of rice including red and black. The Miracle Rice is sad. I will never buy it again (and I love the 'pastas'), it reminds me of tapioca pearls and bubble tea. Absolutely nothing like rice at all.
But, hey, we're all different. Invest in a package and decide for yourself.
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canadjineh wrote: »Emmapatterson1729 wrote: »Have you tried the miracle rice yet? Everyone goes on and on about how good it is. It's another one on my must try in near future list!!
I have always loved all kinds of rice including red and black. The Miracle Rice is sad. I will never buy it again (and I love the 'pastas'), it reminds me of tapioca pearls and bubble tea. Absolutely nothing like rice at all. But, hey, we're all different. Invest in a package and decide for yourself.
@canadjineh
Thanks, that does change things,
If it's textured like tapioca pearls....It might work well in homemade sushi rolls.... But I doubt I'd enjoy that texture plain.
I got burned out on boba/bubble teas a long time ago.
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my dad did some work in China waaaay back when; early 90s. He brought home these canned soda things that had the tapioca pearls in them. And we kiddos had never seen/tasted/felt such things. They grossed me out then...gross me out now. LOL My 16 year old LOVES boba/bubble tea and i die a little inside every time I look at it. I CANNOT get over the texture.2
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my dad did some work in China waaaay back when; early 90s. He brought home these canned soda things that had the tapioca pearls in them. And we kiddos had never seen/tasted/felt such things. They grossed me out then...gross me out now. LOL My 16 year old LOVES boba/bubble tea and i die a little inside every time I look at it. I CANNOT get over the texture.
I went through a phase were I loved that texture: boba, mochi balls, dongo...gummy foods.
I got a couple of bad batches of boba... Not soaked long enough... Got really sick at the thought of boba after those.0
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