How Much Sugar Can You Have on Keto?

The keto diet is very popular nowadays. It seems that everyone is talking about keto and about how it can transform your life and make you drastically lose fat. However, there are many misconceptions about it. So, what is the keto diet and how does it work? Let’s take a look.

What is the Keto Diet?

A keto diet includes high fat and super-low carb intake on a daily basis. Drastically reducing carbs and replacing them with fat will put your body into a state called ketosis. When in this state, the body will burn fat super fast and also turn fat into ketones which act as supply energy for the brain. That’s why people who are on a keto diet often experience improvements in mood and concentration.

However, note that protein intake should be moderate. You can have a high intake of protein only if you do bodybuilding and/or heavy lifting. That way, proteins will be used to build muscles. If you eat too much protein but don’t work out, proteins will also turn into fat.

Although it might be a bit difficult to get used to a keto diet, once your body adapts, you will be able to use it for a long period, or even for the rest of your life if you wish. Many people also implement a keto diet as a way of life. 

Different Keto Diets

Basically, there are a few different types of keto diets and your carbs and sugar intakes are limited according to the diet you choose.

  • Standard ketogenic diet: this includes high fat and extremely low carb intake. Out of all the food that you eat on a daily basis, no more than 5% should be carbs. This diet is the most researched keto diet and also the most recommended.
  • Cyclical ketogenic diet: it includes 5 keto days and then 2 days of high carb intake.
  • Targeted ketogenic diet: this diet is recommended for people who work out. Basically, you are allowed to have some carbs around the workout, since you have already spent some during the workout. 
  • High-protein ketogenic diet: it is very similar to the standard diet, but includes more protein. If a workout is included, it can be good for people who want to build mass and burn fat at the same time.

Why is Sugar Forbidden When on a Keto Diet? 

Well, when ingested, most carbs and sugars will act the same. Unless you have a very high-intensity training, they will turn into fat pretty quickly. If high amounts of sugar are ingested on a daily basis, a person will start getting fat in no time. Also, if your sugar intake is very high, even high-intensity training won’t be enough to use all the sugar and prevent it from turning into fat cells.

How Much Sugar Can You Have on Keto?

An allowed carb intake per day is different for any person and will depend on many factors. Basically, you should consume only the amount of carbs that your body can tolerate to stay in a ketosis state. Many people follow the rule of not consuming more than 50 grams of carbs per day, and some even go for limiting the intake to 20 grams. This includes all kinds of carbs, as well as refined sugar.

Some may limit themselves to nor more than 20 per day to begin, then gradually move to 50 per day. It depends on what it takes to read your goals and what it takes to maintain them long-term.

Furthermore, carbs can have a high impact on blood sugar and insulin levels. Not only do they turn into fat, but they’re also pretty bad for the body. Too much sugar can increase the risk of heart disease and the risk of cancer. 

Also, sugar will lead to fatty liver, can affect depression and will have a big impact on your energy level. Although sugar gives you an instant energy boost, it will leave you fatigued pretty quickly. 

If you are looking for a way to burn fat even faster, you should definitely include some training, too. High-intensity training is much better than classic training since it will have a big impact on losing fat. After all, it’s the best solution for busy people, since high-intensity training only needs to last around 20 minutes.


How long should you stay on a keto diet?

There is no clear answer. It depends of your goals, health, and advice of your doctor. However, if you feel exhausted after six weeks, or can’t even reach that period, you might consider some other diet or a moderation of it.

Be aware, however, that it is very important to prepare your mind and do your research in advance. If you simple start cold-turkey, then you will likely not persevere.

Some people stay on a keto diet as a way of living. They adjust according to their goals and needs.

You should always consult a competent medical professional who can guide you through what is best for your health according to your needs and medical condition.

How quickly can I lose weight on a keto diet?

In the first few weeks, you will lose only water, which allows you to lose possibly up to 7-8 kilograms in 30 days. However, if you maintain a keto diet and fat starts to burn, it will be burnt pretty fast. The key is to endure and stay on the diet.

May I drink alcohol while on a keto diet?

It depends on the alcoholic drink itself. Beer and wine contain about 2.7-3.5g carbs per 100 grams. On the other hand, pure alcoholic drinks such as gin, rum, tequila, vodka, and whiskey contain no carbs at all. However, alcohol itself has an impact on the body and affects the way your body gets rid of fat cells. Although no-carb alcoholic drinks won’t turn into fat directly, they can slow down the fat removal process. Moderation is important since other problems may develop.

Can I consume stevia instead of sugar?

Stevia is definitely a much better solution. Since the sugar to stevia ratio is 8 to 1, it means that 8 teaspoons of stevia are basically the same as only 1 teaspoon of sugar.

What is a high-intensity training?

A high-intensity training or HIIT (high-intensity interval training) includes short bursts of intense activity, followed by short periods of less activity or even complete rest. It acts as a mini “shock” for the body and will put it into a fat-burning mode.

Final Thoughts

So now you know how much sugar you can have on keto. This will allow you to plan your day and your meals with more accuracy, so your body can process and function properly.

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