Is it really no carbs and no sugar?
Can you eat carbs while on keto diet?
The ketogenic or keto diet limits carbohydrate intake and replaces it with fat. This causes a state of ketosis in the body, in which the body uses fat for fuel instead of carbohydrates, but it does not mean that you have to give up carbohydrates for good.
During a ketogenic diet, each person has a slightly different level of carbohydrate restriction. Some people can eat more and stay in ketosis, while others may need more restriction. Most ketogenic diet guidelines recommend not exceeding 20-50 g of net carbohydrates per day, or 5-10% of total calories.
So the answer is: yes, you can consume carbohydrates on the keto diet, but to maintain ketosis you need to follow a daily carbohydrate intake regime.
Can you eat sugar while on Keto?
Yes, you can still eat it, but make sure that the amount of sugar combined with all other carbohydrate sources is less than 50 grams per day and that you do not consume all the sugar in one meal.
Refined sugars should be kept to a minimum to avoid the effects of carbohydrates on blood sugar and insulin levels.
Sugar is a carbohydrate and should be limited to a maximum of 50 grams per day, but sugar consumption should be limited to avoid spikes in blood sugar levels. Yes, you can still eat it, but make sure that the amount of sugar combined with all other carbohydrate sources is less than 50 grams per day.
Of course, don't forget about natural sugars and other carbohydrates that can be found in berries, dairy products, vegetables, nuts, avocados and other healthy foods. Think of your total carbohydrate intake as a budget. Only when you have the essentials you can't do without can you afford a few extras.