What is considered low carb on Keto diet

In the Keto diet we often find the term low carb, which refers to a low carbohydrate diet.

In the Keto diet, it is considered to be a low-carbohydrate diet because it restricts the amount of carbohydrates that are consumed per day, that is, it is marked as a limit on the amount we consume, for example, 80% of it is consumed in the standard keto diet. fat, 15% protein and 5% carbohydrates. This 5% of carbohydrates is a percentage considered very low and corresponds to 50gr. of carbohydrates per day. A low carbohydrate diet could be 130g. up to date.

Low-carbohydrate diets prioritize the glycemic load of foods over carbohydrate counts, restricting the amount of carbohydrates consumed and emphasizing protein and fat intake.

This is an example list of foods for a low carb diet:

VegetablesFruits

Lean meat

Eggs

Legumes

LentilsFish

Healthy fats

Dairy products

Whole grains

 

According to dietary standards, carbohydrates should be 45% and 65% of total daily calories. For a person of normal weight who consumes 2000 calories a day, they should consume around 900-1300 calories in carbohydrates.

The most common low carb diets are:

1-Keto diet: This diet is the most extreme in carbohydrate consumption, as it is a diet that seeks to get your body into ketosis and replaces carbohydrates with fats, leaving the margin of 50gr. daily carbohydrates.

2-Atkins diet: this diet is a diet that has different versions that limit carbohydrates such as: 20, 40 and 100 grams a day.

3-Whole30 diet: This diet allows you a medium carbohydrate consumption. For 30 days you avoid the consumption of sugar, alcohol, dairy products, legumes and cereals that are high in carbohydrates.

4-Paleo diet: This diet seeks to avoid processed foods, legumes and cereals, so few carbohydrates are consumed. But it also allows the consumption of some fruits and natural sweeteners that have carbohydrates.

In a low carbohydrate diet you should eat good carbohydrates such as:

Brown rice, wild rice and sufficient my rice.

Whole wheat bread, pasta and flour.

Whole oats, barley and quinoa.

Green leafy vegetables.

Beans and peas.

Almonds, walnuts, cashews, flax seeds, hemp, and pumpkin seeds.

How we have seen a low carbohydrate diet can have different levels of restrictions, in different types of food, it depends on our goals such as losing weight or maintaining a healthy weight, it will be the diet or foods that we must consume. We must also take into account the regurousness with which we enter a diet since different levels of carbohydrate abstention can be applied.