Can you ever increase your carb intake on the ketogenic meal plan? That's the subject of today's Sunday Supp, and Eric might just have good news for you...
The perception of carbs being the enemy.
Is there an essential carbohydrate?
How to know if and when you can increase your carb macros.
What to monitor when raising your carbs.
And, how much ATP you're producing on the daily.
Want something completely carb-free and great for your cells? Check out bioStak! Go to bioStak.com to grab your bottle today.
And if you’re interested in starting your own journey, you can find out more information at biofitcoaching.com or on Instagram @biofit_coaching
Chad: 00:04 So we're getting a lot of questions regarding the proper way to live life in ketosis. We have you covered in our midweek miniseries called Sunday supps. Every Sunday we have a quick supplemental episode we where we answer your questions on all things keto. So our question today comes from what we actually don't know who it's from. Um, somehow this made it to our bio team anonymously and so we'll call her Jane. This question comes from Jane Go. Um, and the question says, I've been keto for eight months. Now my question is keeping my carbohydrates at 20 grams per day. And um, uh, sorry, my question is I keep my carbohydrates at 20 grams per day and I'm losing weight and feeling really good. But I was wondering, is there ever a time I can start raising my carbs and to, and to what level should I go? I really enjoy your podcast. Thank you so much. So, um, they want to know if you've talked a little bit about this and this is a great question and is there a time when people can start to raise their carbs?
Eric: 01:09 Yeah. And it really is a good question actually, because we keep, you know, carbohydrates, it become the enemy basically. I mean, in people's mind when you percept about the perceptions there, that Ketosis, you, you hate carbs now it, you know, and people have to, there's really never, there's no clear dietary requirement for carbohydrates at all for, for adults, for humans, it's not essential. Okay. We have essential fats. We have essential proteins that we have to have and we have to eat to live carbohydrates. There isn't any essential carbohydrates. So we're not, you know, I, we're not enemies of carbohydrates. We're just enemies of too many carbs. Okay. And so we do know there is a level of short amount of carbs that will raise insulin and you know, cause, um, inflammation and other things. So our goal is to keep carbs down, obviously to a certain level so we can go into ketosis. Um, I'm, you know, sure. You're at 20 a grams per day. And that's kind of a rule of thumb for a lot of people under fifties. Always been kind of the rule of thumb. But yes, uh, if you're in good ketosis, your beta is really good and you feel really good. Raise your carbs. I mean, go to 30, go to 40, go to 50. I am, I am. You know, I have clients that can do 75 carbs a day and stay in complete ketosis. So I say, yeah, get the extra carbs, get the extra glycogen storage and a little bit extra glucose for those red blood cells that don't have any Mitochondria that need glucose. You make plenty of glucose being in Ketosis from glycerol backbone and from acetone, et cetera. So you're never in shortage, uh, of glucose. But if you enjoy a little more carbs, a little more vegetables or healthy carbs and raise it up, check your Beta and see where your threshold is. Um, I'm, I'm my thresholds in, in the forties, if I go above a 50, 55, I am out. I start going low. So I stay 30 to 40. And I always wish I could consume more, more carbs and stay in keto, but for some reason I can't. So I have clients and go 75 80 and they stay in ketosis. So give it a try. Um, you know, it's not gonna you know, you, you said you're, you're, you're losing weight. So I just start, I'm tweaking a little bit and raise your carbs and see how you feel and if you're in ketosis and bring in some more vegetables and maybe a little more berries or something that you enjoy.
Chad: 03:54 Yeah, that's great. That's great advice. So, um, would you how would you recommend monitoring yourself if you're going to try raising your carbs?
Eric: 04:04 Okay, good question. Um, one, watch your, your, your, your blood glucose. Obviously that wouldn't, shouldn't change too much, but if all of a sudden your, your blood sugars are raising a little bit, let's say around, you know, you're in the 80s consistently or 90, low nineties, um, but if you start raising a little bit, then obviously, you know, you might be raising your insulin a little bit, but if you did raise your insulin a little too much, then I would knock you out of Ketosis. So just follow your Beta. If you're Beta staying, you know, where you're at. A as the more fat adapted you become. Obviously you can be better utilizing fatty acids and Beta as your energy source. So your ketones are going to draw up, your Beta will drop what you want, like 0.5 to one or whatever in that range. So monitor it that way, monitor it how you feel. Um, you know, even though people will say, Oh, you're raising your carbs, you're probably gonna, you know, raise your um, you know, you might gain weight and no, no, it, it doesn't really work that way unless you overdo it. Cause remember obviously, do you know what like, but genesis, you convert and carbs too, fatty acid. Um, it'd take a lot of carbs to do that. So yeah, I remember, you know, it's, it's a trade off. Um, you might be utilizing a little more of that carbohydrate glucose that you're eating to be an energy source, which you would, uh, she might take away a little bit from your fatty acids. Um, remember with, um, you know, the exciting part that people don't really realize you in ATP production per day, you probably do about your body weight. So I'm 145 pounds and I'm making 145 pounds of ATP a day. But if I do, I think I remember like three ounces of glucose compared to three ounces of Beta hydroxybutyrate molecule, I get an extra four pounds of ATP off Beta, then I do the glucose. So that's why I prefer ketones as an energy source because you add that up over a day, that is a lot of pounds of ATP, extra production that you're getting for energy. As I say, everything starts in the Mitochondria with energy production. So, so it, it, there's a trade off there, but you can enjoy some different nutrients from those vegetables, which would, would be a benefit. So there's always a trade off.
New Speaker: 06:23 Yeah, absolutely. Well, thanks so much for biohacking with a stay, Eric. You Bet. Appreciate it. And I want to thank all of you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life in Ketosis, be sure to check out biofitcoaching.com or bio fit coaching on Instagram that handles @keto.biohacker and until next time, stay keto.