![]() People who want to lose pounds but still have good insulin sensitivity, have less weight to lose, or still have good blood sugar levels can often do very well on a moderate or even liberal low carb diet. 11 When starting out, however, they may experience side effects, like the keto flu, until they become better adapted to burning fat for energy. People with a lot of weight to lose, type 2 diabetes, insulin resistance, metabolic syndrome or sugar and/or food addiction, may find that they get their best results on a keto diet, keeping carbs very low. We appreciate your helpful feedback! What carb level to choose?ĭo you need to stick to a keto diet, consuming under 20 grams of carbs a day? Or would you have good results with a moderate low carb diet, consuming 20 to 50 grams of carbs a day? The most effective keto diet - and the healthiest - is likely based on natural, whole foods. 9 In fact, try to avoid any processed product that lists “net carbs” on a label. Manufacturers often use “net carbs” as a way to disguise sugar alcohols that may slow weight loss and impact blood sugar. However, be very careful of the term “net carbs” on labels of low-carb products, processed foods, protein bars, and energy/chocolate bars. 7 For example, you can eat nearly all the fiber you want from keto vegetables without seeing a significant blood sugar or insulin impact. This simply means we do not count the fiber. Our listed carb counts are the number of digestible carbs, also called net carbs. That eliminates the need to constantly calculate “percent macros.” We provide them as a reference, but practically we recommend you limit your carbs, ensure adequate protein, and adjust fat as needed for satiety and taste. Note: Although our recipes are arranged by percent calories from carbs, protein, and fat, we do not feel you need to calculate these on your own. This means 10-20 E% carbs in our recipes and the amount of carbs per serving is shown in orange balls. Liberal low carb 50-100 net grams per day.This level is defined as between 5-10 E% carbs in our recipes and the amount of carbs per serving is shown in yellow balls. Moderate low carb 20-50 net grams per day.6 In our ketogenic recipes the amount of carbs per serving is shown in green balls. 5 This level of carbohydrate intake is defined as below 5 energy percent (E%) carbs in our recipes or, if it is a meal, 7 grams of carbs or less. ![]() At Diet Doctor, we define the different levels of carb intake this way:
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