For most people,
grams of carbs consumed daily are more important than calories.
Keep
grams of carbs consumed on most days to below 25.
Our general recommendation is to keep daily
grams of carbs consumed to 25 or fewer on most days.
Not exact matches
The classic BLT can now be
consumed in the form
of a salad and will only result in a 12.3
gram -
carb deficit.
Most
of the carbohydrates in olives is in the form
of fiber which means you can
consume about 7 olives for a count
of 1
gram net
carbs (32).
We made our Protein Cereal portable so you can bring it wherever you want and know exactly how many calories,
grams of protein,
carbs, fat, and sugar you are
consuming.
For example, a bodybuilder that weighs 200 pounds would need to
consume 40
grams of carbs pre-workout and 60
grams post-workout.
The other trick is to drastically increase your
carbs consumption one day in the week, taking it to 3
consumed grams of carbs per each pound
of bodyweight.
A good rule
of thumb is to
consume 2
grams of carbs per pound
of bodyweight every day, although you should adjust this number based on your personal results.
During these three days
consume one
gram of protein and 0.5
grams of carbs per each pound
of bodyweight, while the rest
of the calories should come from fats.
On training days, however, you should
consume 2
grams of carbs per pound
of bodyweight and 1
gram of protein per pound
of bodyweight, evenly spread over five to six meals throughout the day.
Although they don't offer that much total calories, bananas have a great
carb content (up to 30
grams in one piece
of fruit) that can be easily and directly transferred into energy and
consuming them daily can boost your endurance and performance in the gym.
In order to rip the anabolic benefits
of protein, people trying to build mass should
consume at least 2.5
grams of carbs per pound
of bodyweight.
After you've cleansed your body
of carbs start
consuming 4
grams of carbs per body weight one to two days before you want to boost up you muscles.
In order to get your body ready for eating in this way, you'll be required to severely limit your carbohydrate intake, which means for 10 days you'll only be
consuming a maximum
of 30 - 50
grams of carbs a day.
On your 10th day, no more than two hours following your workout, you should look to
consume 1
gram of carbohydrates, per pound
of bodyweight, so if you weigh 250 lbs, you'll need 250
grams of carbs, from simple sources such as pizza, cakes, fries, ice cream, cookies, and so on.
In other words, you'll
consume 3
grams of carbs per pound
of bodyweight on the first day, 2
grams per pound
of bodyweight on the second day and 1
gram per pound
of bodyweight on the third day, after which you'll repeat the same cycle as long as it takes to get the wanted results.
This is a fairly simple guideline for building mass, according to which you need to
consume 2 - 3
grams of carbs per pound
of bodyweight each day, more or less evenly spread over five to six meals.
The American Diabetes Association recommends
consuming 15
grams of carbs in the form
of glucose tablets, hard candy, a half cup
of juice, or a cup
of nonfat or 1 % milk.
For example, if you're a bodybuilder, you would
consume 150 - 200
grams of carbs (
of course according to your weight) daily for five days per week, and have 300 - 500
grams of carbs on the remaining two days.
This approach delivers the best results in people who don't usually
consume too much
carbs, i.e. those who eat less than one
gram of carbs per pound
of bodyweight daily.
High
carb days — These days will have you
consuming around 2 — 2.5
grams of carbohydrate for every pound that you weigh.
Taking 20 - 40
grams of protein along with high glycemic index
carbs, immediately after the workout will make a drastic change in your physique over time.If you can afford only one protein shake a day this will be the best time to
consume it.An hour after this protein shake is the time to eat real food (about 30 - 40
grams of protein and some low glycemic index
carbs).
No
carb days — The title is slightly misleading as you still
consume carbohydrates, only very few indeed, at around 30
grams of carbohydrates per day, and those should come from fresh vegetables.
Moderate
carb days — On moderate
carb days, you should be looking at
consuming around 1 — 1.2
grams of carbohydrates for every pound that you weigh.
Carb wise I
consume around 65
grams of carbs and 10
grams of good fats from either fish oils, eggs or almonds.
To employ a method
of carb cycling, one would typically
consume a greater amount
of carbohydrates (typically 2 - 2.5
grams per pound
of bodyweight) on heavy training days (which typically involve legs and / or back), a moderate amount
of carbohydrates (typically 0.5 - 1
grams per pound
of bodyweight) on lower intensity training days, and a low number
of carbs (0 - 0.5
grams per pound
of bodyweight) on rest days.
For most, the keto zone might correlate to
consuming between 20 - 120
grams of carbs per day.
My clients tend to
consume a shake made up
of about 30
grams of protein (no
carbs or fat) just before their workout in the morning.
This means, that after two days
of consuming up to 20
grams of net
carbs, most people get into ketosis.
I
consume a lot
of carbs - averaging 250 - 300
grams per day, about 150
grams of fat and about 70
grams of protein average day.
I recently started a keto diet and ive been
consuming around 70
grams of fat 110
grams of protein and 20 - 30
grams of net
carbs a day.
However, it stands to reason that
consuming 50
grams of total carbohydrate where half or more
of the
carbs come from fiber will lead to higher ketone levels than if the same person
consumes a 50 -
gram total carbohydrate diet containing only a few
grams of fiber.»
But, optimally, you should eat such a food that you
consume less than 50
grams of carbs in a day.
Aim to
consume 0.5 - 0.7
grams of carbs per pound (1.1 - 1.5
grams per kilogram)
of body weight within 30 minutes after your training session to help the body refill its glycogen tank, so to speak.
Mark Sisson, author
of «The Primal Blueprint,» recommends that people trying to lose weight or control their diabetes
consume fewer than 100
grams of carbs a day, mainly from vegetables, fruits and yogurt.
Since pancakes usually do not provide any fiber, you'll
consume 90
grams of carbohydrate and 90
carbs when you indulge in this meal.
You should
consume 2.3 to 3.2
grams of carbs per pound for light to moderate training that lasts less than one hour, 3.2 to 4.5
grams per pound for heavy training at a high intensity and 4.5 to 5.5
grams per pound
of body weight each day when running longer than four to five hours.
The Institute
of Medicine recommends all adults
consume at least 130
grams of carbs daily, but no more than 65 percent
of their total calorie intake — which is 325
grams of carbs daily when eating 2,000 calories a day, and 406
grams of carbs when following a 2,500 - calorie diet.
Typically, people that count total
carbs follow a very low -
carb diet
consuming 20
grams of total
carbs or less a day.
After 2 - 3 weeks
of keto, my keto sticks (urine sticks) were not working anymore even though I was only
consuming 20
grams of carbs per day.
The recommended ratio
of carbs to protein is in a 3:1 or 4:1 ratio, and there is no additional benefit for muscle recovery by
consuming more than 20
grams of protein.
The 2 - 3 rule dictates that you
consume 2 - 3
grams (g)
of carbs per pound
of bodyweight per day, spread over five or six meals.
Additionally, 30 - 45 minutes before your heavy workouts,
consume a liquid meal consisting
of 30
grams of protein, 500 mg
of magnesium, 1/4 tsp
of salt, 5
grams of glutamine, 5
grams of BCAA»S and 60
grams of carbs.
Nutritional Ketosis requires a specific guideline in relation to the exact percentages (in terms
of grams of fats, proteins and
carbs)
of macronutrients
consumed.
If you
consume carbs before a workout, go with 20 - 40
grams of low GI
carbs within 30 minutes before workouts, along with 20
grams of protein powder.
Low -
carb / paleo diets are already high in nutrients so you won't need to
consume the 35
grams of bee pollen as recommended above.
Dropping
carbs below 20
grams a day and
consuming plenty
of healthy fats will help your body relearn how to burn fat for energy over a 2 - 4 week span.
On the other six days
of the week,
consume plenty
of protein and fat from natural sources and keep your
carb intake to below 25
grams daily.
The low -
carb diets
consumed by hypothyroid individuals in the studies previously discussed contained between 60 - 130
grams of total
carb per day, which is outside the level
of ketosis for most people.