What Under 20 Grams of Carbs Appears Like at Breakfast

 

Is it Keto If You Eat More than 20 g Carbs a day?

Video taken from the channel: Health, Home, and Happiness


 

Full Day LOW CARB Eating20 CARBS OR LESS

Video taken from the channel: MsDreamcakes


 

Full Day of Eating Keto Under 20 Grams Of Net Carbs

Video taken from the channel: Malena’s Keto Life


 

How to Go Keto: 20 grams of Carbs 5 Different Ways

Video taken from the channel: Sugar Freedom


 

250 Carbs vs 25 Carbs: What They Look Like | How They Affect You

Video taken from the channel: Dr. Becky Gillaspy


 

How Many Carbs Can I Eat & Be Keto (or at least Low-Carb)

Video taken from the channel: Dr. Becky Gillaspy


 

How many carbs should you eat to stay in ketosis?

Video taken from the channel: Diet Doctor


What Less Than 20 Grams of Carbs Looks Like at Breakfast. chevron_left PREV: 6 High-Fiber Smoothies Under 3 chevron_right NEXT These five breakfast recipes provide less than 20 grams of carbs and just enough protein and. Before we get into talking about carb-light meals for the whole day, you might be interested in knowing what 20 grams of carbs looks like when it comes to individual foods. As you are going to find out, a lot of foods contain a lot of carbs, which you may not have been expecting. Let’s go over some basic examples of what 20 grams of carbs. Low-carb Breakfast on a 20-Gram Carb Plan Carefully track your carb intake at each meal to help you stay within your limits throughout the day.

For an almost carb-free breakfas t, you might have a scrambled eggs with bacon and half of a sliced Haas avocado for 1 gram of net carbohydrate. Here is an example of a balanced breakfast you can eat when carb counting. Say you have 45 carbs for breakfast: 1 cup of strawberries (15 grams of carbohydrate) 2 slices of whole grain bread (30 grams of carbohydrate) 1 tsp of butter (as your fat; 0 grams of carbohydrate) 2 egg whites (as your protein; 0 grams of carbohydrate). This keto carbohydrate food chart looks at what 20g of net carbs looks like when it comes to your favorite keto vegetables, starch, fruit, and fat (that are also Bulletproof-approved).

These amounts are for the foods in their raw form, so just be mindful if cooking them. Taco Saladlower carb tortilla chips-15gm carb, 6 oz. taco meat0gm carb, lettuce/tomato (see note above)0gm carb, 1/3 cup cheese0gm carb, 2 Tbsp. salsa3gm carb Baked chicken (almond flour coating) 3 oz. – 3 gm carb, 1/2 cup skillet sweet potatoes -15gm carb,1/2 cup roasted asparagus(see above)0gm carb. A cup of cooked acorn squash has 15 grams of carbohydrates, and 1/3 cup of rice has 15 grams. Mix cooked brown rice with cooked onion, mushrooms, low-fat turkey sausage, garlic powder and sage. Pile the mixture onto two halves of a cooked acorn squash, cover with breadcrumbs and Parmesan cheese and bake until the cheese melts.

So what does 20 grams of carbs look like for potatoes, pasta, rice or bread? It is one potato, a small serving of pasta (about 1/2 cup), about 1/2 cup of white rice, and that half bun. It won’t take much of any of these foods to exceed your daily carb limit and take you out of ketosis.

What to eat instead?Eating low-protein breakfast foods can result in a mid-morning energy crash nobody wants. Kick-start your metabolism and start your day right by eating a high-protein breakfast! From tasty smoothies to a spicy, healthy breakfast burrito, here’s what a high-protein breakfast looks like.

Really low-carb foods. None of the foods above are extremely low in carbs. How much would you need to eat to get to 20 grams of net carbs when eating other low-carb staples?

Get the answers below: Butter – 44 pounds (20 kilos) Eggs – 30 eggs (one egg contains less than 1 gram of carbs) Avocado – 7 avocados (net carbs per avocado: 3) Cheese – 3 pounds (1.5 kilo).

List of related literature:

When the au courant measurement switched to the glycemic index, they knew how many grams of fat, protein and carbohydrates were in a piece of toast, a teaspoon of olive oil, a blueberry muffin.

“Women Food and God: An Unexpected Path to Almost Everything” by Geneen Roth
from Women Food and God: An Unexpected Path to Almost Everything
by Geneen Roth
Simon & Schuster UK, 2011

Breakfast would be scrambled eggs (1 whole egg, 5 egg whites) with a glass of milk or piece of low-calorie, highfiber bread as toast (this provides only 12 grams of digestible carbohydrate).

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

Start by adding a serving of cornflakes (2.0 grams dietary fiber) at breakfast, maybe an apple (2.8 grams) at lunch, a pear (2.6 grams) at midafternoon, and a half cup of baked beans (7.7 grams) at dinner.

“Nutrition For Dummies” by Carol Ann Rinzler
from Nutrition For Dummies
by Carol Ann Rinzler
Wiley, 2016

You could easily be looking at 300 grams of carbs.

“The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great” by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
from The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great
by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
Atria Books, 2010

That leaves you with just 2 grams of carbs for the rest of the day.

“The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight” by Bruce Fife
from The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight
by Bruce Fife
Piccadilly Books, Limited, 2017

That’s about 50 g of carbs and almost zero fiber.

“Fiber Menace: The Truth About the Leading Role of Fiber in Diet Failure, Constipation, Hemorrhoids, Irritable Bowel Syndrome, Ulcerative Colitis, Crohn's Disease, and Colon Cancer” by Konstantin Monastyrsky
from Fiber Menace: The Truth About the Leading Role of Fiber in Diet Failure, Constipation, Hemorrhoids, Irritable Bowel Syndrome, Ulcerative Colitis, Crohn’s Disease, and Colon Cancer
by Konstantin Monastyrsky
Ageless, 2005

The traditional breakfast of bacon and eggs usually includes toast and jelly, the sugars from both providing a quick shot of energy.

“Edible Wild Plants: A North American Field Guide to Over 200 Natural Foods” by Thomas S. Elias, Peter A. Dykeman
from Edible Wild Plants: A North American Field Guide to Over 200 Natural Foods
by Thomas S. Elias, Peter A. Dykeman
Sterling, 2009

That leaves you with just 4 grams of carbs for the rest of the day.

“Stop Alzheimer's Now!: How to Prevent and Reverse Dementia, Parkinson's, ALS, Multiple Sclerosis, and Other Neurodegenerative Disorders” by Bruce Fife, Russell L Blaylock
from Stop Alzheimer’s Now!: How to Prevent and Reverse Dementia, Parkinson’s, ALS, Multiple Sclerosis, and Other Neurodegenerative Disorders
by Bruce Fife, Russell L Blaylock
Piccadilly Books, 2016

This is how you may find out that gosh, your breakfast contained six servings of carbs and then you had zero carbs until dinnertime, at which point you gorged on seven servings of them.

“Mom Energy” by Ashley Koff, R.D., Kathy Kaehler
from Mom Energy
by Ashley Koff, R.D., Kathy Kaehler
Hay House, 2011

Having a stack of pancakes with syrup and a glass of milk only provides about 150 g of carbohydrate, less than a quarter of what is needed for the day.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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23 comments

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  • I deal with diverticulosis/itis and have issues whenever I fail to get 30+ grams of fiber daily… Tough to do with keto, especially with all the fats and cheeses, makes me need even more fiber. I eat plenty of veggies every day but still not enough. Thank Aldi for their bread… Lost 12 lb in 2 weeks so far, though.

  • I use carb manager to track my macros. If I have for example 40gr of net carbs and I go jogging and walk for a couple of hours, then it results that I’ve had only a very few net carbs. Is it correct? Which ones do I have to consider? The ones without the exercises or with?
    Thanks

  • ketosis/ketogenic diet is the classic treatment for Non Alcoholic Fatty Liver Disease (NAFLD) the comorbidity/precursor to Liver Cancer

  • Most doctors are against Keto? Most doctors are arrogant fools who memorize science from 50 years ago and don’t even know anything about the drugs the prescribe. The people who fill out your prescription know more about chemicals and the body than your doctor.

  • im on a “carnivore” diet. my meals consist of 100% meat. i do eat “keto” backed goods when i feel like a sweet treat, but my day to day is entirely protein, and i have lost 140 lbs starting christmas day 2019 to now, i was 405 lbs and im now 265. so people who say protein can break keto are wrong

  • If your body is using the fat you eat while on keto diet to create ketones for energy, then when will your body start using your stored fat to create ketones instead of fat from the diet? Because ultimately that’s the goal! Burning stored fat and lose weight. I feel like your body will just use the fat you eat for energy therefore those unwanted fat already there will not go away. Please I need answers I’m kinda confused ��‍♀️

  • I am afraid I am not eating enough on my keto diet,,I fast 18 hours every day,,I eat twice a day,,but I dont know how many calories I should eat on keto.what do you think,,and thank you

  • I started keto 6 days ago and have lost 6lbs. Staying strict to my macros seems to be the key. I started at 176 and weighed 170.4 this morning. It’s motivating as hell. Makes it easier to do it when you see it’s working.

  • I put my ex GF on keto yrs back and she was peeing purple so dark it looked black on strips.Went to her job to eat lunch with her one day and she was eating toast with her eggs.I was floored when she said she WAS follwoing the diet but just added some carbs in to add variety LOL. We measured her carbs per day and she was eating 70 and still in deep ketosis while i was zero carb and at times the strips did not even change color.

  • I am diabetic and overweight ( currently taking Metformin ) so i have been researching low carb diets such as Keto and even the more extreme carnivore diet and i am getting conflicting opinions? for example i read that too much protein is actually bad for you because it gets converted to sugars and can even lead to kidney/liver issues and yet almost all the meals i see advertised for a keto diet contain beef, chicken, fish and eggs, all high protein foods!!! the main thing i need to do is reduce carbs and sugars but what is the proper ratio for someone in my position with diabetes. Low or high protein, low or high fat? and should i fast periodically? Is there a danger that i could do more harm than good changing my diet so dramatically?

  • Dr. G, I was told my by Doc that I have to get in 30 gms of fiber a day. Can you tell me how I can get in 30 gms per day and still keep it low carb. Can you give me a sample day?

  • I completely reversed my type 1 diabetes with Keto and Intermittent fasting, Took 6 months to notice it, But now I can easily go all day long without eating or worrying about my sugar dropping. I have never felt better.

  • How can anyone trust any dr when one tells you that the keto diet is dangerous to your health and can shit down your kidneys and liver. While some dr’s like this one tells you that it’s a lifesaver. The problem with American healthcare is that it’s profit driven and many dr’s are concerned more with their bottom line than their patients’ health.

  • What is your opinion of the HOMA-IR ‘insulin resistance level’ calculator on bloodcode.com?
    The HOMA-IR calculation is: fasting insulin/fasting glucose= HOMA-IR, with result <1 great; result >1.9 early insulin resistance; result > 2.9 significant insulin resistance. The calculation uses American units, insulin as uIU/mL, glucose as mg/dL?
    I’m asking in order to decide if the snapshot is worth the cost of about <$100.

  • What i like most about Dr. B’s videos is that she doesn’t pretend to know what she’s talking about, she actually knows this stuff from research and practice. Unlike some, who just started, say, for instance a keto diet a month or two ago, and think they’re qualified to be gurus to the rest of us wanting to lose a pound or two. They often pass misinformation and surmises off as scientific fact.

  • Don’t need, bread, sugar, or coffee, ice cream, beer. Instead of ice cream, have plain yogurt with pure cinnamon. I make daily a spicy soup to open up all my arteries. when I walk I daily, I do breathe exercise to bring more oxygen into my arteries, heart, lungs and brain. Nitric oxide dumping, squats 10, then 5 has I starting building-up. There was a time I drank 3 pots of coffee a day. My BP, right now is, 114/74, but 2 hours from now it will be up. I’m working on trying to keep it a more stable reading. I lost 20 pounds in 30 days, it fell off. Now I work to keep it off, as I work on 5 pounds focus. Funny, I never thought I would EVER go from a 40 to a 38, Now I’m a 36. I do a light workout, I’m over 60. I don’t eat breakfast and instead I walk to burn it off. There is a down side, you will have a day where you will be constipation. So that day be ready to take steps for relief.

  • I’m trying to get keto but every weekend there is some drink that remove me to the plan. I’m happy that I’m not gaining but I wish I could loose 7 lbs.
    I know it’s not much but it is for a 55 old woman.

  • I have to take antibiotics for an eye condition (rosacea),but it messed up my stomach so I stopped and immediately got an UTI (twice!). I found that while on the antibiotic it was SO HARD to get & then stay in Ketosis (Low!), but when I stopped taking them it was easy! Can you talk a bit about how antibiotics can influence ketosis please? I’d REALLY appreciate it! And I BET there’s a bunch of people like me that are taking antibiotics and are having issues getting into or staying in ketosis while on them. And one last thing, if we HAVE to take antibiotics is there something we can do to help mitigate the effects on ketosis? P.S. D-Mannose was tried for the UTI but it dropped me out of ketosis WITHOUT raising my glucose levels! How is this even possible?! Thanks for reading this, hope it motivates you to make a video on these topics! ����

  • Dr. Becky, Thanks for (I can’t believe I’m about to use this term) “keeping it real.” We truly appreciate the clear explanations and examples, that will help us get where we need to go to in our health journey.

  • I found perfect diet for me to drop quite some weight: meat in morning, fiber-veggies (with low lectins) in evening. Weight drops just like that: 50 pounds in couple month

  • I’ve been through breast cancer, and was recently, finally diagnosed with ME/ Fibromyalgia and accidently found keto. This keto way of life has greatly improved inflammation and I would recommend for anyone suffering chronic pain. I do much better on very low carbs.

  • The question is what diet to assume once one has ‘reached’ their optimum body weight. Clearly while losing, you want to be in full ketosis eating a very low quantity of carbs (I use 20 grams ‘net’ carbs for my maximum measure). However it seems to me to be likely that once one has been in ketosis long enough for your body to regain it’s natural health and optimum weight, that one could ‘probably’ get into that 125 range that Becky discussed, and still retain good health and weight. This is what I am intending on experimenting with once I reach my target. I had several chronic health issues which going keto completely cleared up for me. My measure of success is whether or not I can go ‘low’ carb, without necessarily being in ketosis, without the return of symptoms. I am most certainly at the very least, low carb for life.

  • I have been religiously doing keto for three months and most of the time do less than 20 net carbs a day. I mostly eat whole foods that I prepare but I do eat the occasional low carb bar and fat bombs but always within my macros. Sometimes I go a little over on the fat but never the protein. I lost 6 pounds in the first week and over the last three months have gained it back and I am now at the same weight I started. I got a blood Keytone meter yesterday and I’m not even in ketosis. The meter has consistently shown 0.2 over 5 strips in 24 hours. I’m really stuck because I don’t drink alcohol or diet sodas and any sweetener I use is Stevia or Monk fruit/erythritol. I measure and weigh EVERYTHING. I started drinking tons of water…I’m walking a few days a week. I’m just wondering if maybe I’m not eating enough calories…even though I know some very popular keto doctors say that calories don’t matter. And how can I gain back the 6 pounds if I wasn’t eating enough calories? Unless all that was was water. I’m 5’6.5 and weigh 260. I do have more muscle than the average woman being a former paramedic. The last few days I did around 1350 calories. Most days I meet my fat or maybe exceeded a little bit. Day I actually didn’t made it completely but almost. I met my protein about 3/4. Fitbit says I burn roughly 2400 to 2600 cal a day depending on my level of activity. Lately I have been very sedentary due to Covid and staying home more often taking care of my terminally ill husband but to not have lost anything in three months, clearly I am severely insulin resistant but my A-1c is 5.1 and I have cured my T2 diabetes, as far as my BG and A1c goes. I never needed insulin but just took Metformin. I’m off that now after 4 years of it. Last year I lost 70 pounds on a vegan diet (1390 calories with about 100 carbs a day and consistently lost a pound to 2 pounds per week. I was a lot more active, getting a lot more exercise but there were several days at a time where I was very weak and dizzy. So I probably was not eating enough calories. I also lost a lot of hair because I don’t think I was eating enough protein. My diabetic friend suggested I try keto and it’s not hard for me. I love the way that I feel on keto. I have so much energy, all my hair has grown back and I’m really clear minded, so I don’t want to give up but I’m getting discouraged. What am I doing wrong? I know that I’m pretty severely insulin resistant. I remember a couple years ago my naturopath told me that my insulin was really high and she wasn’t sure why. Last year I found out that I have a fatty liver. But all that was before keto and I’m not even eating 20 net carbs every day. Today I only did 16. should I maybe go down to 10? Does this mean that I just have to start doing IF? And should I be eating more calories for my weight and what I burn every day? This is what I’m super confused about. Am I not eating enough calories for what I’m burning every day? I mean I’m eating at least 600 to 1000 calories less than what I burn. How am I not losing any weight? How could I actually gain all the weight back I lost in the first week of doing keto? Hoping someone has some constructive advice for me. I’ve been so dedicated for three months and it’s just such a bummer to not have lost. I feel like I must have some really crazy metabolic problem. Thanks for any advice you can give me! ��