Episode 77 - How Many Carbs Should You Eat?

The ideal amount of carbs to consume can vary from person to person. On a Ketogenic diet, daily carb intake should typically fall between 30-50 grams. (5-15% of macronutrient intake)

- That # can change depending on your level of physical activity, how insulin sensitive you are, degree of keto-adaption you are and how long you fast for on a daily basis.

- When you weight train and fast for periods of time you deplete your glycogen quite rapidly and you can get away with higher carb consumption without jeopardizing ketosis.

- Every day consumption of carbs could fall between 10-30 grams and on harder workout days you can go up to 50-100 grams

- Short periods of zero carb carnivore (nose to tail) can be beneficial for gut health especially if you are sensitive to lectins/anti-nutrients in vegetables

- Integrating plant foods strategically for glycogen reloading to improve insulin sensitivity, optimize thyroid and adrenal function might be necessary for certain individuals

Here are some healthy/less toxic carb options:

Avocados, Dark Chocolate (80% higher cacao), Raw Honey, Fermented Foods, Seaweed, Seasonal Fruits, Occasional Nuts (sprouted), and Sweet Potatoes/Squash

Eating nutrient dense nose-to-tail foods are an ideal strategy. This, along with occasional (and tolerable) plant foods, is a great place to start!

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