The amount of carbs you should consume per day on a keto diet typically varies between 20-50 grams. However, it’s essential to note that the exact amount may depend on factors such as your body weight, activity level, and overall health goals.

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Consuming too many carbs on a keto diet can kick you out of ketosis, which is the metabolic state where your body relies on burning fat for fuel instead of carbohydrates. This can hinder your weight loss efforts and make it difficult for your body to achieve the desired state of ketosis.

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There are various low-carb alternatives to high-carb foods that you can incorporate into your keto diet. Some popular options include replacing pasta with zucchini noodles (zoodles), using cauliflower rice instead of regular rice, and opting for lettuce wraps instead of bread or tortillas.

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While fruits do contain natural sugars (carbohydrates), some fruits are relatively low in carbs and can be consumed in moderation on a keto diet. Examples of low-carb fruits suitable for keto include berries (such as strawberries, raspberries, and blackberries) and avocados.

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Net carbs are typically counted on a keto diet as they reflect the carbohydrates that have an impact on blood sugar levels. To calculate net carbs, subtract the grams of fiber and sugar alcohols from the total carb count. This approach provides a more accurate reflection of the carbs that affect ketosis.

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Having cheat days or meals on a keto diet is not typically recommended, as it can disrupt the state of ketosis and affect your body’s ability to burn fat efficiently. However, some individuals may incorporate occasional planned cheat days, but they should be approached with caution and in consultation with a healthcare professional.

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