Keto Update

Surprise! Surprise! We are still on the keto eating plan! Check out some more of the meals we have been enjoying!

I never thought when my husband agreed to commit to the initial three weeks that here we would be over two months in and still going strong! And we don’t really have a firm timeline to transition to keto cycling.

Side note on keto cycling: we are looking at a couple of rhythms…

  • 6 to 1 (6 days on and 1 day off)
  • 10-11 to 1-2 (10-11 days on and 1-2 days off)

Of course, this doesn’t mean all out, all day long carbs because that honestly would make you sick and have a major sugar crash. The plan is to focus on a few thoughtful splurges on the days off but eat our normal food the rest of the day.

I did want to share a few more resources I have found that may be helpful for those considering trying keto eating.

How many carbs should I eat?

The biggest thing that I think intimidates people is figuring out how many carbs you should consume in a day. These guidelines are helpful in general even if you are not going on the keto eating plan!

Mark Sisson’s Carbohydrate Continuum:

300 or more grams/day – Danger Zone!

150-300 grams/day – Steady, Insidious Weight Gain

100-150 grams/day – Primal Blueprint Maintenance Range

50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss

0-50 grams/day – Ketosis and Accelerated Fat Burning

Read more specifics from Mark HERE!

How many carbs at each meal?

Another question that has come up is how many carbs can you eat at each meal and stay in ketosis? Some people have asked, what if I eat all my carbs for the day at one meal? Here is a great article on some meal thresholds.

Directly from Mark Sisson’s article:

  • Keto meals should, generally speaking, stay under 18 grams of carbs.
  • Keto snacks should have no more than 8 grams of carbs.

That’s total carbs, not net. Also, keep in mind that we don’t count above ground, non-starchy vegetables. Count the carbs in blueberries, not spinach. Count the carbs in beets, not kale. Count the carbs in carrots, not broccoli.

  • If you’re eating one meal a day, you can get away with more carbs in that single meal than the person who eats 3 square meals and 2 snacks.
  • If you’re eating 3 meals and 2 snacks, you can’t get away with as many carbs as the person who eats one or two meals.

Read more specifics from Mark HERE!

What fruits & vegetables should I eat?

Another question I get is what fruits/vegetables are great to eat while eating keto? Here are some good guidelines from Perfect Keto on what types of fruits and vegetables are best!

If you are just exploring keto for the first time or need more resources, check out my other keto blog post with ALL kinds of info!

As always, feel free to reach out with any questions! I love doing research!

Xo, Liz

P.S. As with any eating plan, reach out to a trusted doctor that can point you to a nutritionist or dietitian who specializes in keto diet knowledge.

 

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