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What Does 50g of Carbs Look Like? (KETO DIET)

In today's video, we are going to be talking about what
50 grams of carbohydrates looks like and how does standard 50 grams in a day when
you were eating a low carb ketogenic diet limited carbs is important. If
you consume too many carbohydrates, your body will not be in ketosis and you
will miss out on a lot of the benefits of keto for the average person consuming
less than 50 grams of total carbs per day is the limit you need to stay
under to get into and stay in ketosis. And being in ketosis is where most of
the benefits of the keto diet STEM from, but what exactly does 50 grams of
carbs look like in today's video? We're going to talk about the best
foods for keto that are extremely low in carbs. We're going to talk about whether carb
timing matters and what 50 grams of carbs from certain foods.

Hey guys, welcome back to my channel.
If you're new here, my name is Kait. I'm a health coach and I post videos on
a high-fat nutrient dense way of eating. If you liked this video,
please give it a thumbs up. Feel free to share and make sure to
subscribe and make sure to follow me on Instagram, Twitter, and Facebook,
where I share new posts. Every single day today's video is
sponsored by adapted nutrition for electrolyte supplements, specifically formulated for the ketogenic
diet and for intermittent fasting, head to health coach forward
slash electrolytes and use code HCK 10, save 10% off your order. The ketogenic diet is a way of eating
that is very high in fat and very low in carbs. Now, when I say very low in carbs, this generally means less than
50 grams of total carbs per day. And I always recommend looking
at total carbs and not net carbs. 50 grams is the limit that allows the
average person to remain in ketosis throughout the day. And as I started to start being in ketosis
is where a lot of the benefits of the keto diet come from these include
rapid weight loss, increased energy, decreased brain fog, better blood sugar
control, improved insulin sensitivity, improved insulin resistance,
and more.

In contrast, the average westerner consumes
between 200 and 300 grams of carbohydrates per day. Someone
who's consuming a high amount of carbs. Like this will be in
ketosis for very little. If any portion of the day, their body
will be used to relying on glucose, which is what carbs are broken
down into by the body for energy. And because our bodies can only store
a limited amount of glucose to keep her energy stable throughout the day, you will need to be eating
carbs every couple of hours, but when you're in ketosis, your body
is burning mainly fat for energy. This is both dietary
fat and stored body fat, and the body can store
significantly more energy as fat, even someone who is very lean has over
100,000 calories worth of stored energy as fat.

Whereas the body can only store
around 2000 calories of glucose. So as a fat burner, you can go several hours without eating
and without experiencing a crash in your energy. And as I
previously mentioned, 50 grams in a day is generally
what you need to stay under, to remain in ketosis. Someone who is metabolically healthy
or is more physically active, might be able to consume more and stay
in ketosis.

But for the average person, 50 grams is a safe bet. But what does 50 grams of carbohydrates
throughout the day look like? And does it matter how you split them up?
Or can you eat them whenever you want? Let's answer those questions.
Now, carb timing in general, I find that for myself and
for most of my clients, the fewer carbs you have at the start
of the day, the better your first meal, especially it should be
high in fat and protein. This strategy will ensure that you
start your day on the right foot, feel satiated after your meal and have
consistent energy until your next meal.

If you start your day off with
a huge influx of carbohydrates, you will see a spike in your blood
sugar and you will feel energized, but as your body moves, the
excess blood sugar to yourselves, your energy will crash. And this
process happens fairly quickly. Meaning the energy is short-lived.
This is around the time. A lot of people have a mid-morning
slump and reach for a snack. But if you start your day with fat and
protein, you won't experience this crash. And even for those who practice
intermittent fasting your first meal, whenever it is, should be high in these two macro
nutrients and very low in carbs, some good breakfast foods to start
your day include eggs, bacon, cheese, smoked salmon mushrooms, sausages without added fillers,
ham butter, and avocado. And then for your second and
or third meal of the day, you can include some foods that are
slightly higher in carbohydrates. This strategy is known as carb
backloading and it optimizes your insulin. Sensitivity. Insulin is the hormone responsible for
transporting excess glucose in the blood to ourselves, for someone
who is insulin resistant, their cells are not responding to insulin
correctly and not accepting glucose properly.

And the muscle cells are one
of the first to become insulin resistant, which means that it is more likely that
this excess glucose will be stored as fat. The carbs we eat earlier in the
day are more likely to be stored as fat, especially for someone who is insulin
resistant or as metabolic syndrome. Whereas later in the day, carbs are more likely to be
stored in our muscle tissue. If you focus on foods that are close to
zero carbohydrates earlier in the day, this also helps your glycogen stores to
deplete further and increases ketosis and fat burning.

And now let's get into the meat of this
video and talk about what exactly 50 grams of carbohydrates looks like. Now I am a firm believer in the idea that
we should be eating mainly whole foods and limiting processed foods as
much as possible and better still, if there is no nutrition label
or ingredients list at all, processed foods are usually
a very concentrated source
of carbs and contain very little fat and protein, which are
the main contributors to society. Take these nature's Valley
granola bars. For example, one serve has almost 30 grams of cars, more than half of what you
want to consume in a day. And then only six grams of
fat and four grams of protein. Something like this will
provide you quick energy, but you're going to be hungry an hour
or two later. So as much as you can, you want to focus on whole
foods, meat, fish, eggs, non-starchy vegetables,
and low sugar, fruit, nuts, and seeds can also be
included in moderation.

The focus of your last one or two
meals should still be fat and protein, such as meat, fish, and eggs, and added fat for cooking or dressing
such as butter and olive oil. These foods contain no or next to no
carbohydrates and are also very rich in nutrients. So you can
consume them in abundance, but you can still include some
slightly higher carb foods as well. Here are some examples of those foods
and the amounts you would need to eat in order to hit 50 grams of carbohydrates.

As long as you're consuming
smaller portions of the foods, I'm about to mention you should be able
to stay under 50 grams of carbohydrates, easily fruits, three whole avocados, six cups of olives, 2.5
cups of blueberries, three cups of cherries,
3.5 cups of raspberries, four cups of shredded coconut,
five cups of strawberries, five whole lemons and six
whole lines vegetables, two whole egg plants,
six red bell peppers, five whole cucumbers, nine holes. You Keenis nine cups of
broccoli, 10 cups of cauliflower, 10 whole medium-sized
tomatoes, 25 Brussels sprouts, 50 cups of lettuce, 100 Spears of broccoli and 125 green beans nuts. Now just a quick note
on nuts and seeds. Well, they are fairly low in
carbs per portion size. They are very calorically dense. I would not recommend consuming anywhere
near the quantities that get you to 50 grams of carbs. Especially if you have
weight loss goals, three cups of Brazil, nuts, three cups of walnuts,
three cups of pea cans, 2.5 cups of macadamia nuts, and 1.5 cups of almonds. And that is what 50 grams of carbs
might look like.

As I said before, you're probably not going to eat anywhere
near 50 grams of carbs from only one of these foods. But if you're below
the portion size, as I mentioned, then you can pretty safely assume you'll
be eating less than 50 grams of carbs throughout the day. Now, before I wrap up, there are two really important things I
want to mention that can either make or break your keto diet
experience and your results. Number one is electrolytes, and
that is where today's sponsor. Adapted nutrition comes in. Electrolytes are very important
on any version of a low carb diet, including keto.

When you were
eating less carbohydrates, your body retains less water and also
less electrolytes electrolytes are important for regulating nerve and muscle
function, balancing blood pressure, regulating heart contractions,
maintaining fluid balance, and more, especially when you're
first starting keto. It is critical to make sure your
electrolytes are in check a large part of why people experienced the keto
flu. When they first start, keto comes down to not consuming
enough electrolytes and adaptive nutrition makes it easy to make
sure you are getting enough. Adapted nutrition is committed to
providing simple science-based hydration products from natural sea minerals. A lot of electrolyte supplements on the
market do not even contain a significant amount of electrolytes
and are filled with sugar, fillers and artificial ingredients. All of which are unnecessary and
sometimes harmful adapted nutritions. Keto K 1000 electrolyte powder was
specifically formulated for the keto diet.

It will not break your fast and it
will not kick you out of ketosis. If you want to check them out, you can head to health coach
forward slash electrolytes and use code HCK10 to save 10% off your order. Thank you to adapted nutrition
for sponsoring this video. And the second really important thing
I wanted to mention is to watch out for hidden carbs in sauces, a bit of barbecue sauce with a meal might
seem harmless and it certainly might be, but a lot of barbecue sauces on
the market are loaded with sugar, which can bring the car count
up significantly. For example, Heinz barbecue sauce has about
five grams per tablespoon.

So just be mindful of your portions
or opt for low sugar options, such as primal kitchen and
undivided FoodCo anyways, guys, that's all I have for you today. Let me
know in the comments section down below, when you eat your carbs throughout
the day, do you backload them, do you eat them earlier in the day?
Commenting on my videos and of course, liking and subscribing really
helps to support my channel. It shows YouTube that you enjoy my
video and then it pushes it out to more people. So thank you. If you take the time to
do any or all of those, and if you didn't join this video, you might also like my video on
the best edibles for the keto diet, which you can check out here. If you want
to catch up on my most recent upload, you can find it here and check out my
keto diet and carnivore diet coaching programs.

You can find them here. Thanks
again, guys. I'll see you next time. Bye..

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