On a ketogenic diet, the typical carbohydrate intake is limited to between 20 and 50 grams of net carbs per day to maintain ketosis. Most sources agree that staying under 50 grams of net carbs daily is essential, with some recommending as low as 20 grams for optimal results
. Key points about carbs on keto:
- Net carbs are calculated by subtracting fiber and certain sugar alcohols from total carbs, as these do not significantly impact blood sugar
- The standard keto macronutrient ratio is roughly 70-80% fat, 5-10% carbs, and 10-20% protein
- Consuming too much protein can interfere with ketosis because excess protein can convert to glucose
- Common carb sources to avoid include grains, starchy vegetables, most fruits, beans, and legumes
- Allowed carbs mainly come from low-carb vegetables and small amounts of berries
In summary, to stay in ketosis on a keto diet, aim for about 20 to 50 grams of net carbohydrates per day, focusing on low-carb vegetables and avoiding high- carb foods like bread, pasta, and most fruits.
