Oatmeal is a porridge made from crushed oats with the addition of milk or water. Thanks to their ability to absorb liquid, oats become a soft, comfortable dish that we all know and love. It is also added to many other foods such as biscuits, bread, pancakes and more.
Oats are full of key vitamins, including thiamine, riboflavin, niacin, pantothenic acid, vitamin B and folic acid. They offer an abundance of different minerals, including calcium, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc.
100 grams of oats contains about 389 calories. Within these calories 17 grams of protein, 66 grams of carbohydrates, 56 grams of net carbohydrates, 10 grams of fiber and 7 grams of fat.
Needless to say, this amount of carbohydrates will prevent you from staying in ketosis. In fact, even half of it (50g) contains 28g of carbohydrates, which represents more than half of the daily carbohydrates of the keto diet. However, you can limit your intake to a quarter (25g) and reduce your carbs to 14g while staying within the recommended range.
The standard keto diet recommends 20 to 50 grams of carbohydrates per day. This is especially important for beginners.
For those who have been in ketosis for some time and know how to listen to their body, there may be other options. For example, a targeted keto diet is a type of keto diet designed for more active people who need extra carbs, allowing 20-50 extra grams an hour before and after a workout.
There is also a cyclic keto diet designed for athletes. As part of it, you should follow a standard keto diet for 5 days, and during the other two days (at any time between 24-48 hours) to consume very low-fat carbohydrates. The amount of carbohydrates during these 48 hours can vary from 400 to 600 grams, depending on the person.