Carbs, exercise and ketosis

New KETO guy here 

I’ve been at this for about 5 days now and curious about increasing your daily carb intake when exercising and the effect on ketosis. So, if I’m allowed 40 grams of carbs and I bike for 2 hours, can I eat 60 grams of carbs?  Also, does net carbs effect ketosis?  If I eat 60 grams of carbs and 30 grams of fiber, am I still ok at 30 net grams of carbs?

Thanks!

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  • To my knowledge, the exercise does give you "more carbs" to eat, so yes, biking for 2 hours means you can eat a bit more in carb department. Also, you are still ok at 30  net grams of carbs, it's the net you need to watch and focus on, because fiber will do its job and not turn those carbs into glucose. 

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    • Moondrake
    • Mother of Doggies
    • Moondrake
    • 4 yrs ago
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    You can set the app to subtract your exercise calories from your daily total, but most agree that it's not a good idea.  Apps tend to exaggerate calories burned, and why eat back all your hard work?  If you are extra hungry, eat a little extra, just enough to satisfy that hunger.  Keep it to mostly fat and protein.

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  • You want to keep net carbs at 20g net or lower on any occasion! make sure you don't go over your protein too, that's a process called gluconeogenisis! basically have a plan and stick to it

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