KCL number capture

Hello Keto Friends and Family.

When you first began your Keto diet, you learned that your body operates more efficiently and profitably by burning fat rather than sugar as its fuel.  70% healthy oils, 15% proteins and 15% carbs.

In the beginning you saw how you needed a starting point for carb intake.  So you started out at 20 grams of carbs per day.

The nay sayers out there will tell you that this way of eating is not sustainable.

I disagree – and here is why.


With a total intake of 20 grams of carbs per day, your body will lose weight. Belly fat will decrease. Weight loss is inevitable at 20 grams of carbs per day.

As you reach your desired weight loss goal, you can increase the amount of carbs you take in each day. That is not to say you are free to eat cake and cookies or drink sugary sodas again.

What it does say is that you can increase the amount of healthy foods you eat. Healthy foods that you couldn’t eat previously because your carbs would have exceeded the 20 gram carb limit.

The best way to do this is a little bit at a time.

The reason you increase carbohydrates slowly is because you want to inch-up to the point where you are not gaining or losing weight.

Once you reach that point – you will know your Keto carb limit.

One of the easier ways to keep track is to weigh yourself once a week at the same time on the same day. Record your weight in a journal.

Increase your carb intake from 20 grams per day to 35 grams per day for the first week. Track your daily carb number in your weight journal. Continue weighing yourself on your weekly weigh-in day to monitor the effect of the increase. If you are still losing weight, increase your daily carbs again for the next week.

Once you reach 65 grams of carbs per day, reduce your weekly increase to 5 grams per day. If you continue to lose weight, add another 5 grams the next week.

Continue this process until you are no longer losing or gaining weight. Once you have done this, you will have found your KCL number. Most people have a KCL somewhere between 50 and 100. Your number may vary.

Stay at this Keto Carb Limit (KCL) number for your carb intake on a daily basis.

Dr. Colbert says in his book “Dr. Colbert’s Keto Zone Diet”:

“When you know your KCL, be it 50, 75 or 100 grams, you know exactly how your body is wired. You can plan your meals and adjust things as needed, all while your weight is exactly where you want it to be.”

Keep in mind that exercise is also important to good health and strength.

Another tip: If you are married and both you and your spouse are on the Keto Diet, one of you may reach his or her KCL number more quickly than the other. Be patient. Be understanding. This works better when you encourage each other.

You may find that one of you can eat more carbs than the other. At meal time, simply include “carb-ups” as a side dish rather than including them in the main meal. This makes it easier on the person who must monitor his or her carbs more closely to stay at their KCL number.

Share your experiences – good, bad or ugly.

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Good Day, Good Week and Good Health to You All!

Kat Heil