Individuals who train harder and longer will need
more carbs per day, often somewhere between two and three grams per pound of bodyweight.
Not exact matches
With 55g of whole grains (which is
more than the suggested 48g
per day), this was a great way for me to get the fiber and complex
carbs I need to keep me going.
But fruit is certainly a
more healthy
carb option than say beer or pizza — which you can also technically have if you keep your total net
carbs per day within the keto limit.
I now do 24 hr fasts 2 - 3
days per week in hopes it will help with my liver.When I don't do 24 hr fasts I eat 2 meals
per day lunch and supper.I eat no
more than 20 grams net of
carb from mostly radishes celery broccoli spinach.80 - 100 grams of protein the rest from vir olive oil and virgin coconut oil.Well thank you for everything you do dr.jockers and keep up the good work!Sincerly Jeff Cyr
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.
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.
But only this one higher
carb day — if you start doing it
more often than once
per week you're not going to see much success on this plan.
For instance, Tour de France cyclists often eat over 1,000 g of
carbs per day but they're also eating
more than 100g of fat, which is about 1,000 calories worth.
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I now do 24 hr fasts 2 - 3
days per week in hopes it will help with my liver.When I don't do 24 hr fasts I eat 2 meals
per day lunch and supper.I eat no
more than 20 grams net of
carb from mostly radishes celery broccoli spinach.80 - 100 grams of protein the rest from vir olive oil and virgin coconut oil.Well thank you for everything you do dr.jockers and keep up the good work!Sincerly Jeff Cyr
I'm about 200 lbs right now and trying to cut and lean down but if I take in
more than about 120 - 130g of
carbs per day I feel almost bloated and too full, I drink plenty of water, I'm in the gym 4 - 5
days a week lifting heavy.
Subjects on a lower
carb diet (about 226 grams
per day) lost
more strength, recovered slower, and showed lower levels of protein synthesis than subjects eating
more carbs (about 353 grams
per day).
I prefer higher fat and
more moderate to lower
carb, so I'll shoot for, say, 200g /
carb per day (800 cal) and 80g fat (700 cal).
Oh, and whatever you do, do not eat
more than 20 grams of
carbs per day.
Would you recommend no
more than 100 grams of
carbs per day, even if you are pregnant or would your needs change?
Over time your body will be
more adapted to this and you will be able to increase your net
carb intake up to 50g
per day.
This is seen
more effectively, for example, if a person who is allowed a
carb intake of 180 grams
per day — keeping in mind his weight, height, medication, and other blood - sugar related complications that he may have aside from diabetes — he decides how he will spend this throughout the
day, so his glucose levels are maintained.
You would need to cut out a lot of calories from your diet and not eat
more than 50 grams of
carbs per day.
Then I said, ok lets up the
carbs, now I average about 50 net
carbs per day, a little less on
days that I'm not in the gym and I feel soooo much better and am much
more pleasant to be around.
Limit your starchy
carb intake (e.g. pasta and rice) to no
more than a 2 - 3 fistfuls (i.e. the portion size equals the size of your fist)
per day.
I have been heavily researching Low
Carb diets since embarking on this diet in May utilizing resources such as Steve Phinney, Jeff Volek, Jimmy Moore, Paul Jaminet, Eric Westman, Stephen Gundry, and many many
more; and have reached the conclusion that 80 — g of protein
per day for my weight 120 - lbs, and activity level (High) is okay.
I have
more information about
carbs here: All You Need to Know About Carbs on a Low - Carb Ketogenic Diet and here: How Many Carbs per Day on a Low - Carb Ketogenic
carbs here: All You Need to Know About
Carbs on a Low - Carb Ketogenic Diet and here: How Many Carbs per Day on a Low - Carb Ketogenic
Carbs on a Low -
Carb Ketogenic Diet and here: How Many
Carbs per Day on a Low - Carb Ketogenic
Carbs per Day on a Low -
Carb Ketogenic Diet?
Healthy people will do best on 100 - 150g
per day; obesity is a heterogeneous disease and some will do best on a
carb intake in that normal range, others (especially those who are
more diabetic) will do best on very low -
carb diets.
Carbs are never
more than 50ish
per day.
Phase 3 and 4 slowly introduce
more carbs back into your diet until you reach 100 grams
per day max, hopefully training you along the way not to over indulge until you reach goal and enter in the maintenance phase.
But don't worry, just save the grain - based
carbs for no
more than a 1 -
day per week «cheat
day», and most people can still do just fine if you're not gluten intolerant or Celiac.
I have something
more about this here: How Many
Carbs per Day on a Low -
Carb Ketogenic Diet?
There is no health reason to eat
more than 3 meals
per day, but if you get hungry between meals then here are some healthy, easy to prepare low -
carb snacks that can fill you up:
However, tell that same person to eat 2500 calories
per day in a high
carb fashion, and they may end up eating 3000 or
more calories
per day because the higher carbohydrate diet stimulated their cravings and they ended up overeating.
The carbohydrate RDA for all adults is 130 grams of
carbs per day; however, most athletes who run regularly require
more carbohydrates than this minimum requirement to fuel their activity.
Since
Carb Nite is a cyclic ketogenic diet which entails eating less than 30 gm of carbs per day during the week with only 1 carb re-feed day per week, I was eating less carbs than when I drew my previous test, but definitely more carbs than when I was in strict nutritional ketosis... and you can see there is a pretty clear relationship between the amount of carbs I ate and both my TSH and Free
Carb Nite is a cyclic ketogenic diet which entails eating less than 30 gm of
carbs per day during the week with only 1
carb re-feed day per week, I was eating less carbs than when I drew my previous test, but definitely more carbs than when I was in strict nutritional ketosis... and you can see there is a pretty clear relationship between the amount of carbs I ate and both my TSH and Free
carb re-feed
day per week, I was eating less
carbs than when I drew my previous test, but definitely
more carbs than when I was in strict nutritional ketosis... and you can see there is a pretty clear relationship between the amount of
carbs I ate and both my TSH and Free T3.
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In the first phase
carbs are restricted to no
more than 20 grams
per day.
I've since started eating way
more fat, less
carbs (always in the form of green vegetables and maybe 1 orange or a few berries
per day) BUT ALSO
Women who ate less than a thousand
carb calories
per day during the early part of pregnancy were
more likely to give birth to babies with an overly silenced gene for the Vitamin A receptor RXR - alpha.
After about 6 months of being careful to eat below 50 gms of
carbs per day (and zero starch or sugar), I finally started experimenting myself, and while I don't measure my ketones (I only measure things subjectively, don't have the gadgets), I have noticed that I seem to feel fine eating a few
more carbs (mostly in the form of 50 gm or so in one sitting of fruit).
Interestingly enough, I have noticed the similar patterns with what you described: my dairy and meat consumption went down quite a lot a couple months after my weight has stabilized and I no longer restrict my
carb intake to strictly below 50g
per day and enjoy eating
more nuts.
Although consuming less than five «hidden»
carbs per day probably won't affect your progress much, it's clear that a few
carbs here and there can easily add up to far
more over the course of the
day.
When I do it, and I am not an athlete, I get 260 grams of non-fiber
carb per day, which is considerably
more than you usually recommend.
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To help bring even
more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs
per day for 12 weeks while on a reduced
carb, higher fat diet increased their HDL good cholesterol by 20 %, while their LDL bad cholesterol stayed the same during the study.
An important point to remember is that in large part,
carb consumption is determined
per day, so that on
days you train hard, you'll be consuming much
more carbohydrates than on
days you train light or don't train.
To learn
more, read my posts here: Ketosis & Measuring Ketones and here: How Many
Carbs per Day on Low -
Carb Ketogenic Diet?
The ideal level of
carbs varies from 20 - 50 grams of net
carbs per day (or exceptionally even
more).
If you are on Paleo and eat less than 100 g of
carbs per day you are on a low
carb diet which can make you even
more hypothyroid and cause major imbalances that could take years to heal.
So much
more that many practitioners feel confident providing sports nutrition recommendations for calories,
carbs, protein and fat
per kilogram of your body weight each
day, and at what time.
I jumped in full force and started a lifestyle that included no
more than 20
carb per day.
To go to the next level between 13 % and 15 % body fat requires doing the same as above a little
more often (2 to 3 meals
per day), exercising daily with some strength or other intense training a few times a week, and being stricter on desserts and processed
carbs and caloric drinks (only 3 to 5 servings a week).
Eggs, salmon, and beef have
more fat than protein, so if you're aiming for 400
carb calories and 300 protein calories, you'll probably eat at least 500 fat calories
per day.
Rather than doing lengthy water fasting, I believe a
more user - friendly strategy would be to restrict your net
carbs below 50 grams
per day and your protein to below 1 gram
per kilogram of lean body mass.