How to Stay Within Carb Guidelines

Tips and tricks to help you stay under Revero’s 30 carbohydrates/day

Is 30 Grams Just an Arbitrary Number?

You may be wondering why we chose 30 grams as a daily limit of carbohydrates when your body doesn’t actually need any carbohydrates. We chose this number because it is below almost everyone’s carbohydrate tolerance, meaning that eating this many carbs per day will allow you to maintain a state of nutritional ketosis. Allowing up to 30 grams of carbs also means that you have far more foods to choose from. Non-starchy vegetables, full-fat dairy, nuts, and more will make it easier for you to eat a satisfying diet that provides all of your essential vitamins and minerals. 

Note: When adding up your daily carbohydrate count, don’t add any carbs that you need to respond to a hypoglycemic (low blood sugar) incident. 

How Much Is 30 Grams Per Day?

Your daily carbohydrate budget includes:

• 15 grams of carbs from up to 4 servings per day of non-starchy vegetables

These provide fiber, minerals, and vitamins while also being a colorful food that you can add fat to.

• One serving is one cup of uncooked vegetables or ½ cup of cooked vegetables. Imagine how big ½ cup is, or maybe think of it as the size of a light bulb.

• 5 grams of carbs from 1 ounce of nuts

You may find that nuts and seeds are easy snacks that provide crunchy and salty satiety. They’re easy to overeat, though, so don’t sit down with the whole bag! 

• One ounce of nuts is what you can hold in an open palm. 

• 5 grams of carbs from 2-4 servings of full-fat dairy

Heavy cream can be added to black coffee or used in homemade salad dressings or sauces. Note that you should avoid all milk because it has a lot more carbohydrates than heavy cream. In addition, milk has lactose that many people don’t digest well, causing diarrhea, gas, and feeling sick to your stomach. Almost half of all humans do not retain the ability to make lactase enzymes after becoming adults. In cheese, the fermentation has consumed much of the lactose, making it easier to digest. 

• One ounce of cheese or cream, which is about the size of your thumb, a tube of lipstick, or what would fit in a shot glass, has one gram of carbs. 

• 5 grams of hidden carbs, in foods like condiments

• Most condiments or salad dressings have some carbohydrates. Always choose condiments without seed oils and with minimal carbohydrates. 

Revero recommends avoiding processed foods, including processed meats like deli meat, hot dogs, or salami. In a pinch, deli meat can still be better than junk food, though. Remember to read the ingredient and nutrition labels to verify how many carbs there are, while also avoiding seed oils and flavor-enhancing chemicals. 

Fresh meat, seafood, and poultry contain few, if any, carbohydrates. Getting your protein and some of your fat from these whole food sources will help you stay under 30 carbs per day. 

Remember:

• Avoid processed, packaged foods with multiple ingredients.
• Avoid “keto-friendly” products that advertise “net carbs” because they can be very deceptive about their carb content and are processed foods. Choose whole foods instead.  
• Revero measures “net carbs,” not “total carbs,” when calculating daily carbohydrate intake. 

Your 30 Grams of Carbs Per Day:

• 15 grams from up to 4 servings per day of non-starchy vegetables
• 5 grams per day from one ounce of nuts or seeds
• 5 grams per day from full-fat dairy
• 5 grams from hidden carbs found in condiments, sauces, or dressings

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