22 Getting Started
The Role of Carbohydrates in a Keto Diet Carbohydrates are compounds in foods that, once fully digested and absorbed by the body, are broken down into sugars and used for energy or stored as fat. On the keto diet, carbohydrates make up only 5 percent of your total calories. Keeping Carb Consumption Low A common misconception is that keto diets are carbohydrate free, when in fact certain carbohydrate foods are essential for health. However, in order for your body to begin producing ketones, carbohydrate foods must be limited. If you eat too many carbohydrates at one meal or throughout the day, it can have an antiketo effect. Your carbohydrate intake on the diet will consist of foods that provide the most nutritional value with the fewest grams of net carbohydrate. Net Carbohydrate Foods with minimal starch or natural sugars and high fiber content are considered low in net carbohydrate. On the keto diet, your net carbohydrate should be limited to 20 to 60g per day.
COLORFUL CARBS Foods with the lowest net carbohydrate content include leafy green vegetables, nuts and seeds, and berries.
