There is much debate in the paleo/keto community on how strict one should be with carb intake. Some people choose to consume up to 15g, some 30g and others consider under 150g to be”low-carb”; it depends on an individual’s goals and situation. Those hoping to build muscle through lifting heavy weights will likely incorporate more carbs than someone who is seeking relief from neurological disorders such as epilepsy1.
Not falling into either of these camps, my daily carb intake is not under scrutiny. However, when starting out on keto, I did weigh my food to ensure that I was eating macronutrients in the correct proportions for my personal goals. Doing this for the first few weeks taught me to visualise the carb content of various vegetables, making the kitchen scales redundant.
On a typical day, I stick to leafy greens as they are packed with nutrients but very few carbs. ¾ of my plate is made up of these veggies, the remaining ¼ is protein and I add healthy fats on top; I find this method of portioning far easier and healthier compared to meticulous measuring and weighing. Thanks to my initial weighing of veggies, I am confident that I do not consume over 30g carbs each day. Similarly, when it comes to carb refeeds, I no longer weigh starchy vegetables as I feel more in-tune with my body’s needs. I will alter the amount I eat, depending on when I last ate starch and how much of it I had.
When starting a ketogenic diet, weighing foods and checking to see how much of each food group you are eating can makes things easier. However, in my opinion, once you have a grasp on vegetables’ carb content, weighing is not essential for success. In the past, I would focus solely on calories rather than the quality of food which lead to an unhealthy fixation on numbers. Having the absence of worry over exact quantities makes the ketogenic diet so much easier to stick to; that extra layer of restriction is removed.
Perhaps if my goals change I will start monitoring my carb intake for a short period of time but, at the moment, it is unnecessary.
Do you find weighing vegetables on keto helpful? I would be interested to hear your thoughts so please leave a comment below.