When starting the ketogenic diet, the goal is to enter a metabolic state of ketosis. The keto diet restricted carbohydrate consumption to around 20-25g of total carbs per day (may vary from person to person).
However, if you’re an extremely active person or endurance athlete, you may be able to consume a higher quantity of carbohydrates and still stay in ketosis. For example, some individuals may consume up to 50g of carbs a day, while it has been reported that some may even be able to consume to up 100g a day. This is a rare case, however, and not a standard amount.
If you really like honey and want to add it to your diet, you could choose between the following:
- Targeted Ketogenic Diet: The diet type allows you to eat 15 to 20g of extra carbs before your workout. Athletes doing keto could eat one spoon of honey pre-workout.
- Cyclical Ketogenic Diet: The diet type follows a conventional low-carb or keto diet for six days, followed by one day of carb backloading. That means for 24 to 48 hours you can replenish glycogen stores with a high amount of carbs. It is usually recommended for athletes who require a higher amount of carbs to give a performance.