On a ketogenic (keto) diet, carbohydrate intake is typically limited to about 20 to 50 grams of net carbs per day to achieve and maintain ketosis, the metabolic state where the body burns fat for fuel instead of glucose from carbs
. Key points about carbs on keto:
- Net carbs are the carbs absorbed by the body and are calculated by subtracting fiber and sugar alcohols from total carbs
- Most keto guidelines recommend staying between 15 to 30 grams of net carbs per day , which is about 5-10% of total daily calories
- Some sources suggest a slightly higher limit up to 50 grams per day, but going lower (under 25 grams net carbs) can help enter ketosis faster and more reliably
- The exact carb limit varies individually depending on factors like activity level, metabolism, and protein intake
- Carbs mostly come from low-carb vegetables and small amounts of berries, while high-carb foods like bread, beans, and many fruits are avoided
In summary, to stay in ketosis on a keto diet, most people need to consume less than 50 grams of net carbs daily , with many aiming for 15-30 grams for optimal results
