How Many Carbs Are Allowed on Keto? A Complete Guide to Achieving Ketosis
The ketogenic diet has become one of the most popular low-carb diets in recent years.
But how many carbs are allowed on keto? If you're new to the diet or simply curious, this comprehensive guide will answer that question and more.
Understanding how carbohydrate intake impacts ketosis is the first step toward making the keto diet work for you.
What Is the Keto Diet? A Quick Overview
Before diving into the specifics of carb intake, it's essential to understand the ketogenic diet.
At its core, keto is a high-fat, moderate-protein, and low-carbohydrate diet that aims to shift your body into a metabolic state called ketosis.
What Is Ketosis?
Ketosis is the process where your body starts burning fat for fuel instead of carbohydrates. Normally, your body relies on glucose (from carbs) for energy.
However, when carb intake is drastically reduced, your body turns to fat stores for energy, producing ketones in the liver, which become the primary energy source.
Why Focus on Carbs?
Carbohydrates are the body's default source of energy. When you eat carbs, they're broken down into glucose, which your body uses for fuel.
The idea behind keto is to limit carb intake so drastically that your body has no choice but to switch to burning fat instead of glucose.
How Many Carbs Are Allowed on a Keto Diet?
The number of carbs allowed on keto depends on several factors, including your age, activity level, and specific goals (like weight loss or improving health conditions).
Most keto dieters follow general guidelines to maintain ketosis. I will provide these general guidelines along with my simple and specific guidelines.
Standard Carb Limits on Keto
Most people following the ketogenic diet aim to consume between 20 to 50 grams of net carbs per day.
This range is considered low enough to keep the body in ketosis, which is the goal of the keto diet. But let's break this down a little further:
• 20-30 grams of net carbs per day: This range is often recommended for beginners or those looking to lose weight quickly.
• 30-50 grams of net carbs per day: This range may allow more dietary flexibility while still maintaining ketosis for most people.
What Are Net Carbs?
Fiber and sugar alcohols don't impact blood sugar the same way regular carbs do, so they are subtracted when calculating your daily carb intake.
Formula: Total Carbs - Fiber - Sugar Alcohols = Net Carbs
For example, if a food has 15 grams of total carbs but contains 5 grams of fiber and 3 grams of sugar alcohol, the net carbs would be 7 grams.
Personalizing Your Carb Intake
While 20 to 50 grams of net carbs is a good rule of thumb, each person's carbohydrate tolerance varies. Factors like your activity level, metabolism, and insulin sensitivity can influence how many carbs your body can handle while staying in ketosis.
Some individuals may need fewer than 20 grams of net carbs per day, while others may be able to consume closer to 50 grams without kicking themselves out of ketosis.
How to Calculate Your Carb Limit for Keto
You'll need to understand your body's daily energy requirements to determine how many carbs are allowed on the keto diet.
Step 1: Calculate Your Daily Caloric Needs
Everyone has a different caloric requirement depending on age, weight, height, gender, and activity level. An online calculator can be used to estimate the number of calories your body needs daily to maintain, lose, or gain weight.
Step 2: Apply Keto Macros
Keto macros refer to the percentages of fat, protein, and carbs in your diet. The standard keto diet typically follows these macronutrient ratios:
• 70-75% fats
• 20-25% protein
• 5-10% carbohydrates
Once you know your total caloric needs, you can calculate how many calories should come from carbs.
Since carbohydrates provide 4 calories per gram, you can determine how many grams of carbs fall within the 5-10% range.
Step 3: Track Your Carb Intake
To stay within your carb limit on keto, it’s essential to track your daily intake. Apps like MyFitnessPal, Carb Manager, or Cronometer can make it easy to log your meals and track net carbs.
This helps ensure you stay within your personalized carb range while avoiding hidden carbs in foods.
Foods That Are Keto-Friendly (Low-Carb Choices)
One of the most critical aspects of keto is knowing what foods you can eat. Below are some examples of low-carb, keto-friendly foods:
Low-Carb Vegetables
Vegetables are an essential part of any healthy diet, and keto is no exception. Choose non-starchy, low-carb vegetables like:
• Greens (spinach, kale, etc.)
• Lettuce
• Broccoli
• Artichoke
• Zucchini
• Green onions
• Asparagus
• Green beans
• Brussels sprouts
• Cabbage
• Celery
• Cucumber
• Eggplant
• Herbs (parsley, basil, etc.)
• Cauliflower
• Peppers
• Mushrooms
Protein Sources
Moderate protein intake is essential for the ketogenic diet. Focus on protein-rich foods like:
• Beef
• Chicken
• Crab (not imitation)
• Duck
• Eggs
• Fish
• Lamb
• Lobster
• Pork
• Shrimp
• Steak
• Turkey
• Tofu
Other Protein such as dairy, nuts and seeds
• Cheeses
• Almonds
• Brazil nuts
• Cashews
• Chia and Flax seeds
• Hazelnuts
• Macadamias
• Pecans
• Pepitas (pumpkin seeds)
• Pistachios
• Sunflower seeds
• Walnuts
Healthy Fats
Since fat is the primary energy source in keto, it’s crucial to consume plenty of healthy fats:
• Avocado oil
• Butter
• Canola oil
• Coconut oil
• Ghee
• High oleic safflower / sunflower oil
• Lard (pork fat)
• Macademia nut oil
• Olive oil
• Palm kernel oil
• Tallow (beef fat)
• Palm oil
• Cream cheese
• Heavy cream
• Sour cream
Foods to Avoid on Keto
Certain foods are high in carbs and should be avoided to maintain ketosis. These include:
• Bread, pasta, and grains
• Sugary snacks and desserts
• Starchy vegetables (potatoes, corn)
• Most fruits (especially bananas, apples, and grapes)
• Legumes (beans, lentils)
What Happens If You Eat Too Many Carbs on Keto?
Eating too many carbs can kick you out of ketosis, meaning your body will switch back to burning glucose for fuel. If your goal is to lose weight or improve certain health conditions, this could stall your progress.
To return to ketosis, you'll need to reduce your carb intake again, which could take a few days to a week, depending on how many carbs you consume.
Can You Customize the Carb Limit on Keto?
Absolutely! While 20-50 grams of net carbs is a general guideline, some people adopt different versions of the ketogenic diet that allow for more flexibility.
Your goals will determine how many carbs are allowed on the keto diet. Here are some of the well-known customizations people use.
Cyclical Ketogenic Diet (CKD)
This version involves periods of higher-carb eating. For example, you may follow strict keto for 5 days and then consume higher carbs for 2 days. This approach is often used by athletes or individuals who engage in high-intensity workouts.
Targeted Ketogenic Diet (TKD)
TKD allows for additional carb intake around workout times. It’s typically used by people who need extra energy for exercise but still want to maintain ketosis for the rest of the day.
High-Protein Ketogenic Diet
This version allows for a higher protein intake (about 30-35%) while keeping carbs low. It's designed for those who need more protein, such as bodybuilders or those aiming for muscle gain.
My Food Guidelines for The Keto Diet
I follow 2 sets of guidelines. The first set is for when you first start the keto diet, and the second set is for when you have been in ketosis for three to four weeks.
Before giving my guidelines, you must realize why I am following the diet. I am following the keto diet to help with type II diabetes.
Following these guidelines has allowed me to keep my A1C levels under control. I am also much leaner and healthier than I have been most of my life.
Carb, Protein, and Fat guidelines when starting the keto diet.
For Carbohydrates:
30 grams of carbohydrates a day. I do not use net carbs
• This is equivalent to 5 servings of the low-carb vegetables above and 1 serving of a sauce (discussed below)
o 1 serving of the low carb vegetables equals 5 grams of carbohydrates
• For your last 5 grams of carbs daily, have 1 serving of a sauce, such as salsa, mayonnaise, ketchup, or mustard.
• Try to find a sauce that uses healthy oils in the ingredients, such as avocado, olive, coconut, or others.
My typical carb intake each day
• 1 serving of vegetables for breakfast
• 2 servings of vegetables for lunch
• 1 serving of ranch dressing for dinner
• 2 servings of vegetables for dinner
For Protein:
16 to 18 ounces of a protein source a day
• Decide how many ounces of protein you will have each day, then decide how much protein you will have at each meal and snack
• For all the protein sources except eggs, 1 oz meat, cheese, or nuts equals 1 oz of protein source
• 1 egg equals 1 oz. protein source
My typical protein intake each day
• 5 oz protein for breakfast (3 eggs, 2 oz or ½ cup of cheese)
• 6 oz meat for lunch (hamburger, brats, steak, chicken or fish)
• 1 oz. of nuts for snack
• 6 oz meat for dinner (hamburger, brats, steak, chicken or fish)
• 30 grams of whey protein shake
o I only added this when I started lifting weights.
For Fat:
1 to 2 Tablespoons of healthy fat per meal
My typical fat intake each day
• 1 Tablespoon of coconut oil to fry eggs in for breakfast
• 1 Tablespoon of heavy cream in coffee for breakfast
• 1 Tablespoon of olive oil on salad for lunch
• 1 Tablespoon of heavy cream in coffee for lunch
• 1 to 2 Tablespoon of heavy cream in coffee for dinner
Carb, Protein, and Fat Guidelines After Being in Ketosis Three To Four Weeks
For Carbohydrates:
30 to 60 grams of carbohydrates per day
• You can add the following foods to your diet; just keep track of your carbs daily.
o Coconut Flour
o Almond Flour
o Onions
o Avocado
o Tomatoes
o Blackberries
o Blueberries
o Olives
o Raspberries
o Strawberries
• If Ketones go below 0.5, lower your carb intake.
For Protein:
16 to 18 ounces of a protein source a day
• If you lift weights, 30 grams of whey protein per day
For Fat:
1 to 2 Tablespoons of healthy fat per meal
• When you reach your weight loss goals, continue eating the same amount of carbs and protein, but add more to your diet.
• Instead of burning your fat reserves, healthy fats need to be added to your diet to match your caloric burn.
• Do this by adding more fat to each meal, and you can also add a fat bomb or 2 as a snack.
Monitoring Your Ketosis
Staying in ketosis is the goal of the ketogenic diet. To ensure you’re hitting that target, you can monitor your ketone levels using:
• Ketone urine strips: These are the easiest and most affordable options for beginners.
• Blood ketone meters: Similar to glucose meters, these provide more accurate ketone readings.
• Breath analyzers: These measure the level of acetone in your breath, another byproduct of ketosis.
Monitoring your ketone levels will help you determine if your carb intake is too high or just right.
Tips for Staying Within Your Carb Limit
Sticking to a keto-friendly diet can be challenging, especially when it comes to avoiding hidden carbs. Here are a few tips:
• Read food labels: Always check the nutrition facts for total carbs, fiber, and sugar alcohols.
• Plan meals in advance: Preparing your meals ahead of time can help you avoid high-carb temptations.
• Experiment with keto-friendly recipes: There are plenty of delicious low-carb alternatives to your favorite dishes, such as cauliflower pizza crust or almond flour pancakes.
Conclusion: Understanding How Many Carbs Are You Allowed on Keto
The ketogenic diet can be an effective tool for weight loss and improved health, but understanding how many carbs you can eat is crucial. Whether you stick to 20 grams or push the limit to 50 grams of net carbs daily, tracking your intake and personalizing your carb limit is key to achieving and maintaining ketosis.
FAQs
1. How long does it take to enter ketosis?
It usually takes 2-4 days of low-carb eating to enter ketosis, but this can vary depending on individual factors like metabolism and activity level.
2. Can I eat fruit on keto?
Most fruits are too high in carbs for keto, but small portions of berries like strawberries and raspberries can be enjoyed in moderation.
3. What happens if I accidentally eat too many carbs on keto?
Eating too many carbs will likely kick you out of ketosis. To get back in, reduce your carb intake immediately and resume a strict keto regimen.
4. How can I tell if I'm in ketosis?
You can test your ketone levels using urine strips, blood meters, or breath analyzers. Common signs of ketosis include bad breath, increased energy, and reduced appetite.
5. Is the keto diet safe for everyone?
While keto can be safe and effective for many people, it may not be suitable for those with certain medical conditions. Always consult with a healthcare provider before starting any new diet.
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