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episode #77

How Many Carbs Should You Eat?

September 3, 2021 in Podcast


The ideal amount of carbs to consume can vary from person to person. On a Ketogenic diet, daily carb intake should typically fall between 30-50 grams. (5-15% of macronutrient intake) - That # can change depending on your level of physical activity, how insulin sensitive you are, degree of keto-adaption you are and how long you fast for on a daily basis. - When you weight train and fast for periods of time you deplete your glycogen quite rapidly and you can get away with higher carb consumption without jeopardizing ketosis. - Every day consumption of carbs could fall between 10-30 grams and on harder workout days you can go up to 50-100 grams - Short periods of zero carb carnivore (nose to tail) can be beneficial for gut health especially if you are sensitive to lectins/anti-nutrients in vegetables - Integrating plant foods strategically for glycogen reloading to improve insulin sensitivity, optimize thyroid and adrenal function might be necessary for certain individuals Here are some healthy/less toxic carb options: Avocados, Dark Chocolate (80% higher cacao), Raw Honey, Fermented Foods, Seaweed, Seasonal Fruits, Occasional Nuts (sprouted), and Sweet Potatoes/Squash Eating nutrient dense nose-to-tail foods are an ideal strategy. This, along with occasional (and tolerable) plant foods, is a great place to start! If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on iTunes. Until next time!

0 (1s): Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. 1 (32s): All right, welcome to the get lean eat clean podcast. My name is Brian grin, and I hope you had a great weekend. And today we're going to discuss how many carbs you should be eating on a daily basis. And this could obviously vary from person to person depending on your goals. Mine, you know, my carb intake has changed through the years and I'll discuss that a bit as well, but, you know, typically you hear on a keto diet that daily carbon take should fall between 30 and 50 grams of carbs, which is obviously not allowed. That's probably about five to 15% of your daily intake as far as food and macronutrients is concerned. I would definitely, I always focus with my clients on prioritizing protein. 1 (1m 17s): You've probably heard that a few times in my podcasts, but as far as carbs is concerned that, you know, the number can also depend in vary depending on your physical activity. Also how insulin sensitive you are and the degree of like what's called keto adapted. You are so, and also how long you fast forward, how long, you know, if you're, if you fast a lot, you probably can get away with more carbs, but the bottom line is you want to feel it out and see, see, you know, for me, I used to have actually a big salad with some type of protein in the middle of the day. And I actually found that it weighed me down a little bit, so I've changed it. 1 (1m 59s): And I, I sort of backload my carbs, any carbs that I have towards the end of the day. I mean, if you are having carbs, obviously you want to focus on whole foods. And I would say that would be a mix of vegetables and occasional fruit. And we'll talk a little bit more about that as well. I'll, I'll give you some, I'll give you some tips in some of my favorite carbs that if you're going to implement into your, into your diet, the ones that I think are, are perhaps most beneficial and maybe least toxin, there are carbs that are very top can be toxic to some people. So I'm just giving an example, if your resistance training and you're fasting and you're depleting your glycogen quite rapidly, you can get away with higher carb consumption, you know, without jeopardizing ketosis. 1 (2m 47s): So, you know, everyday consumption of carbs could fall anywhere between 10 and 30 grams, I would say. And on harder workout days, maybe you can up that to 50 to hundred grams and feel it out. So if you're, if you're doing quite a bit of fasting and resistance training, you have a little more leeway. If you want to up your, your, your carbohydrate intake. As you've heard from maybe some of my podcasts, there's nothing really that essential with carbs. Obviously there's some beneficial, you know, phytonutrients and things like that when it comes to plants, but some people are more sensitive to plants and that might be causing a gut issue. 1 (3m 30s): So you just gotta be aware of that. But I do think that short periods of like a zero carb, almost like a carnivore can be beneficial for gut health. And if you're sensitive, like I mentioned to lectins and vegetables. So if you're getting a lot of bloating and gas and you're having a spinach smoothie every morning, you might wanna take a look and, and, and eliminate that for a bit and see how you feel. I've read bread. Kearns talks about that, used to have a green smoothie and found a lot of bloating and gas. And so he had a sort of eliminate that from his daily routine. So I would say if you could stick with nutrient dense nose to tail is ideal, and you can occasionally add in veggies and berries, and even maybe some honey, you know, plant foods you want to integrate strategically, you know, for like glycogen reloading also to improve insulin sensitivity and to optimize thyroid and adrenal function. 1 (4m 34s): So sometimes if you are having a thyroid issue or, you know, you're having maybe some adrenal fatigue, your cortisol levels are higher, perhaps you're under consuming, you're under consuming in general, but you could be under consuming carbs as well. So you can play around with that. Some of the carbohydrates that I like to implement from time to time avocados, obviously Moto and saturated fats, a lot of potassium, high antioxidants and some vitamin B6 and vitamin K. So avocados, I like to have from time to time with, with eggs also, actually I was playing around with honey as well, maybe in the evening, a little bit of honey raw. 1 (5m 17s): You want the raw organic and it's, you know, has a ton of antibacterial properties and can actually help with seasonal allergies. So maybe some raw honey from time to time, dark chocolate, if you can get like 80% or higher cacao, that would be ideal. And from, you know, from a good source, I do like nuts and nut butters. I will say, I, I, I don't ha ha you know, if I do have nut butters, I've been actually getting sprouted ones, but they're, you know, obviously there are some good nutrient profiles in that with enzymes and fatty acids and antioxidants and phytonutrients. So not all the time and I'm not sensitive to nuts. 1 (5m 59s): So every once in awhile I'll have that, you know, you can add in some fermented foods, just for some healthy gut bacteria, this could be Keifer or kimchi or NATO or olives or pickles, sauerkraut Tempe. So you get some good probiotics from that. Maybe some seaweed from time to time. I actually bought some seaweed and I've been eating that as a snack, you know, too. It's a good source of iodine, vitamin D vitamin B12 selenium, and omega-3 from seaweed, occasional fruits. I would say if they're in season would be a good carb to add in every once in a while, preferably ones that may be a little bit lower on the glycemic index. 1 (6m 42s): This could be mainly the berries, but in the season, fruits, not so bad every so often and maybe some sweet potato or squash. Those are what I would call less toxic and high anti-oxidant and some anti-inflammatory immune boosting and gut health properties in there as well. So there are some plant foods that you can add in. I would just add them in strategically and from time to time, I like to backload towards the end of the day for me. And I'm like to stay fairly low carb for the rest of the day. So with fasting as well, so hope this helps as far as how many carbs to eat, play it out, see how you feel. 1 (7m 23s): And yeah, let me know. I'd be curious right. In the comments below, how many carbs do you implement into your life and what, what are your favorite ones? So hope this helps and hope you're enjoying all my podcasts. Feel free to, you know, subscribe to YouTube. I put them all on YouTube and I'm also on iTunes and Spotify and all the major listening devices. So thanks so much for listening and I will talk to you next time. Hey, get lean equally nation. Are you a man between the ages of 40 and 60 years old looking to lose inches around your waist have significantly more energy throughout the day and gain muscle all while minimizing the risk of injuries? 1 (8m 6s): Well, I'm looking for three to five people to work one-on-one with in my fat burner blueprint signature program, which I've developed by utilizing my 15 years experience in the health and fitness space. This program is designed specifically for those committed, to making serious progress towards our health goals. Over the next six months, we will focus on sleep, stress, nutrition, meal, timing, and building lean muscle. If this sounds like a fit for you, email me@brianatbriangrin.com with the subject line blueprint. That's brian@briangrin.com with the subject line blueprint. 0 (8m 49s): Thanks for listening to the get lean eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to, to mine. And I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member is looking to get their body back to what it once was. Thanks again, and have a great day.

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