For those on the keto diet, the most important thing for them is how much carbohydrates should be removed from food? How much carbohydrates should be eaten. So the answer is depending on your goals and how strongly you want to be successful with this diet.
The general formula is that the smaller the carbohydrate supply, the faster you will lose weight. Also, so are the effects on appetite and hunger. If you have type 2 diabetes, the smaller the supply of carbohydrates in your body, the faster your blood sugar levels will improve.
Some people consider the keto diet to be a diet that massively reduces the supply of carbohydrates. Even this is made as a challenge in itself.
Below are three models of low-carb dinners. It also depends on your daily carbohydrate intake.
For most people, the top plate is considered ketogenic. Meanwhile the two more plates in the middle and bottom may not be considered ketogenic even if they are healthy. But both of them still contribute to regular weight loss and are able to improve blood sugar (glucose) and improve insulin sensitivity.
Also see: Keto Style Eggplant Parmesan Recipe
We mention, a low carbohydrate food if the size is below 100 grams per day. Try to pay attention, western food usually contains 250 grams of carbohydrates every day and some are even more.
How we define low carb and keto
Carbohydrate levels can be defined as follows:
1. Ketogenic low carb: 20 grams of smaller net carbs per day. This level of carbohydrates is defined as below 4% energy in our recipes. If it’s food then 7 grams of carbohydrates or less.
2. Moderate low carb: These are net carbs in the amount of 20-50 grams per day. This level is defined as 4-10 E%.
3. Liberal low carb: While this is a measure of 50-100 grams of net carbohydrates per day. This means 10-20 E% in our recipes.
Also read: Best Keto Breakfast Recipes
Even though our recipes are controlled based on the percentage of calories
of carbohydrates, fats, and protein. You don’t need to calculate it yourself. However we do provide suggestions for limiting your carbohydrates. We get you enough protein, and adjust fat according to your needs for satiety and taste. This prevents you from calculating the macro percent.
Fiber and Net Carbs
Our listed carbohydrates are the type of carbohydrates that can be digested or known as net carbs. So, we didn’t calculate fiber content. For example: you can mechan all the fibers you want. But everything has to be from keto vegetables without needing to know the effects of sugar and insulin.
You should be careful with the term “net carbs” on labels of low-carb products, protein bars, processed foods, and energy / chocolate bars. The word “net carbs” is often used for manipulative sentences. This is also a way to disguise the alcohol in sugar which can slow weight loss. So, avoid products that have the label “net carbs” on a label.
To be successful with the keto diet, eat healthy foods. You must consume foods that are natural and fat free.