In today's video,
we are going to be talking about what 50 grams of carbohydrates looks like and
how does standard 50 grams in a day when you were eating a low carb ketogenic
diet limited carbs is important. If you consume too many carbohydrates,
your body will not be in ketosis and you will miss out on a lot of the benefits
of keto for the average person consuming less than 50 grams of total carbs per
day is the limit you need to stay under to get into and stay in
ketosis.
And being in ketosis is where most of the benefits of the keto diet STEM from,
but what exactly does 50 grams of carbs look like in today's video?
We're going to talk about the best foods for keto that are extremely low in
carbs.
We're going to talk about whether carb timing matters and what 50 grams of carbs
from certain foods.
Hey guys, welcome back to my channel. If you're new here, my name is Kait.
I'm a health coach and I post videos on a high-fat nutrient dense way of eating.
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The ketogenic diet is a way of eating that is very high in fat and very low in
carbs. Now, when I say very low in carbs,
this generally means less than 50 grams of total carbs per day.
And I always recommend looking at total carbs and not net carbs.
50 grams is the limit that allows the average person to remain in ketosis
throughout the day.
And as I started to start being in ketosis is where a lot of the benefits of the
keto diet come from these include rapid weight loss, increased energy,
decreased brain fog, better blood sugar control, improved insulin sensitivity,
improved insulin resistance, and more. In contrast,
the average westerner consumes between 200 and 300 grams
of carbohydrates per day. Someone who's consuming a high amount of carbs.
Like this will be in ketosis for very little.
If any portion of the day, their body will be used to relying on glucose,
which is what carbs are broken down into by the body for energy.
And because our bodies can only store a limited amount of glucose to keep her
energy stable throughout the day,
you will need to be eating carbs every couple of hours,
but when you're in ketosis, your body is burning mainly fat for energy.
This is both dietary fat and stored body fat,
and the body can store significantly more energy as fat,
even someone who is very lean has over 100,000 calories worth of stored energy
as fat.
Whereas the body can only store around 2000 calories of glucose.
So as a fat burner,
you can go several hours without eating and without experiencing a crash in
your energy. And as I previously mentioned,
50 grams in a day is generally what you need to stay under,
to remain in ketosis.
Someone who is metabolically healthy or is more physically active,
might be able to consume more and stay in ketosis. But for the average person,
50 grams is a safe bet.
But what does 50 grams of carbohydrates throughout the day look like?
And does it matter how you split them up? Or can you eat them whenever you want?
Let's answer those questions. Now, carb timing in general,
I find that for myself and for most of my clients,
the fewer carbs you have at the start of the day, the better your first meal,
especially it should be high in fat and protein.
This strategy will ensure that you start your day on the right foot,
feel satiated after your meal and have consistent energy until your next meal.
If you start your day off with a huge influx of carbohydrates,
you will see a spike in your blood sugar and you will feel energized,
but as your body moves, the excess blood sugar to yourselves,
your energy will crash. And this process happens fairly quickly.
Meaning the energy is short-lived. This is around the time.
A lot of people have a mid-morning slump and reach for a snack.
But if you start your day with fat and protein, you won't experience this crash.
And even for those who practice intermittent fasting your first meal,
whenever it is,
should be high in these two macro nutrients and very low in carbs,
some good breakfast foods to start your day include eggs, bacon,
cheese, smoked salmon mushrooms,
sausages without added fillers, ham butter, and avocado.
And then for your second and or third meal of the day,
you can include some foods that are slightly higher in carbohydrates.
This strategy is known as carb backloading and it optimizes your insulin.
Sensitivity.
Insulin is the hormone responsible for transporting excess glucose in the blood
to ourselves, for someone who is insulin resistant,
their cells are not responding to insulin correctly and not accepting glucose
properly. And the muscle cells are one of the first to become insulin resistant,
which means that it is more likely that this excess glucose will be stored as
fat. The carbs we eat earlier in the day are more likely to be stored as fat,
especially for someone who is insulin resistant or as metabolic syndrome.
Whereas later in the day,
carbs are more likely to be stored in our muscle tissue.
If you focus on foods that are close to zero carbohydrates earlier in the day,
this also helps your glycogen stores to deplete further and increases ketosis
and fat burning.
And now let's get into the meat of this video and talk about what exactly 50
grams of carbohydrates looks like.
Now I am a firm believer in the idea that we should be eating mainly whole foods
and limiting processed foods as much as possible and better still,
if there is no nutrition label or ingredients list at all,
processed foods are usually a very concentrated source of carbs and contain very
little fat and protein, which are the main contributors to society.
Take these nature's Valley granola bars. For example,
one serve has almost 30 grams of cars,
more than half of what you want to consume in a day.
And then only six grams of fat and four grams of protein.
Something like this will provide you quick energy,
but you're going to be hungry an hour or two later. So as much as you can,
you want to focus on whole foods, meat, fish, eggs,
non-starchy vegetables, and low sugar, fruit, nuts,
and seeds can also be included in moderation.
The focus of your last one or two meals should still be fat and protein,
such as meat, fish, and eggs,
and added fat for cooking or dressing such as butter and olive oil.
These foods contain no or next to no carbohydrates and are also very rich in
nutrients. So you can consume them in abundance,
but you can still include some slightly higher carb foods as well.
Here are some examples of those foods and the amounts you would need to eat in
order to hit 50 grams of carbohydrates.
As long as you're consuming smaller portions of the foods,
I'm about to mention you should be able to stay under 50 grams of carbohydrates,
easily fruits, three whole avocados,
six cups of olives, 2.5 cups of blueberries,
three cups of cherries, 3.5 cups of raspberries,
four cups of shredded coconut, five cups of strawberries,
five whole lemons and six whole lines vegetables,
two whole egg plants, six red bell peppers,
five whole cucumbers, nine holes.
You Keenis nine cups of broccoli, 10 cups of cauliflower,
10 whole medium-sized tomatoes, 25 Brussels sprouts,
50 cups of lettuce,
100 Spears of broccoli and 125 green beans
nuts. Now just a quick note on nuts and seeds. Well,
they are fairly low in carbs per portion size.
They are very calorically dense.
I would not recommend consuming anywhere near the quantities that get you to 50
grams of carbs. Especially if you have weight loss goals, three cups of Brazil,
nuts, three cups of walnuts, three cups of pea cans,
2.5 cups of macadamia nuts,
and 1.5 cups of almonds.
And that is what 50 grams of carbs might look like. As I said before,
you're probably not going to eat anywhere near 50 grams of carbs from only one
of these foods. But if you're below the portion size, as I mentioned,
then you can pretty safely assume you'll be eating less than 50 grams of carbs
throughout the day. Now, before I wrap up,
there are two really important things I want to mention that can either make or
break your keto diet experience and your results.
Number one is electrolytes, and that is where today's sponsor.
Adapted nutrition comes in.
Electrolytes are very important on any version of a low carb diet,
including keto. When you were eating less carbohydrates,
your body retains less water and also less electrolytes electrolytes are
important for regulating nerve and muscle function, balancing blood pressure,
regulating heart contractions, maintaining fluid balance, and more,
especially when you're first starting keto.
It is critical to make sure your electrolytes are in check a large part of
why people experienced the keto flu. When they first start,
keto comes down to not consuming enough electrolytes and adaptive
nutrition makes it easy to make sure you are getting enough.
Adapted nutrition is committed to providing simple science-based hydration
products from natural sea minerals.
A lot of electrolyte supplements on the market do not even contain a significant
amount of electrolytes and are filled with sugar,
fillers and artificial ingredients.
All of which are unnecessary and sometimes harmful adapted nutritions.
Keto K 1000 electrolyte powder was specifically formulated for the keto diet.
It will not break your fast and it will not kick you out of ketosis.
If you want to check them out,
you can head to health coach kait.com forward slash electrolytes and use code
HCK10 to save 10% off your order.
Thank you to adapted nutrition for sponsoring this video.
And the second really important thing I wanted to mention is to watch out for
hidden carbs in sauces,
a bit of barbecue sauce with a meal might seem harmless and it certainly might
be, but a lot of barbecue sauces on the market are loaded with sugar,
which can bring the car count up significantly. For example,
Heinz barbecue sauce has about five grams per tablespoon.
So just be mindful of your portions or opt for low sugar options,
such as primal kitchen and undivided FoodCo anyways, guys,
that's all I have for you today. Let me know in the comments section down below,
when you eat your carbs throughout the day, do you backload them,
do you eat them earlier in the day? Commenting on my videos and of course,
liking and subscribing really helps to support my channel.
It shows YouTube that you enjoy my video and then it pushes it out to more
people. So thank you.
If you take the time to do any or all of those,
and if you didn't join this video,
you might also like my video on the best edibles for the keto diet,
which you can check out here. If you want to catch up on my most recent upload,
you can find it here and check out my keto diet and carnivore diet coaching
programs. You can find them here. Thanks again, guys. I'll see you next time.
Bye.