How Many Carbs to Eat on a Keto Diet
Medically reviewed by Melissa Nieves, LNDMedically reviewed by Melissa Nieves, LNDThe ketogenic diet, also called the keto diet, is a low-carbohydrate, moderate-protein, high-fat diet. It’s been found to help with weight loss and fat loss. Other potential health benefits include better blood sugar regulation and less insulin sensitivity for people with diabetes and other metabolic disorders. People on the keto diet typically eat fewer than 50 grams (g) of carbohydrates daily. By contrast, the typical American diet consumes 225–325 g of carbs daily.
z1b / Getty Images
Number of Carbs on KetoThe ketogenic diet relies on entering a metabolic state called ketosis in which the body uses fat for energy instead of sugars. Lower carb levels mean the body will burn stored fat for fuel once it runs out of carbs. To enter and remain in ketosis, you’ll need to eat less than 50 g of carbohydrates each day. This significantly differs from other low-carb diets, which typically restrict carb intake to less than 130 g per day.For FemalesSome people wonder if women should eat more carbohydrates than men on the keto diet. Due to hormonal and physical differences, such as higher estrogen levels and different fat distribution patterns, women’s dietary needs may be different than those of men. For example, the average daily caloric intake often varies during different parts of the menstrual cycle. However, there’s no clear evidence-based consensus on the recommended carbohydrate intake for men vs. women. Some researchers believe women should consume more fat, while others think they need more carbs. Ultimately, recommendations for men and women on keto diets are usually the same: fewer than 50 g of carbs a day. It’s important to note that it may be risky to follow a ketogenic diet while pregnant, postpartum, or nursing. In rare cases, this could lead to life-threatening complications like ketoacidosis, a problem caused by excess ketones in the bloodstream and an inability to produce insulin. Talk to your healthcare provider if you’re interested in doing the keto diet during pregnancy or the postpartum period.For MalesJust as for women, the daily carbohydrate limit on the keto diet for males is less than 50 g per day. Some research suggests that the ketogenic diet may be even more effective for men than women, especially when it comes to fat loss. A 2019 study, for example, found that male participants lost significantly more weight and body fat than female participants after following a keto eating plan for nine weeks.
Other Factors for Number of Carbs on KetoThe keto diet was originally developed to treat epilepsy by reducing the risk of seizures. Researchers are also exploring it as a potential supplementary treatment for certain cancers. In the “classic” keto diet used to treat these conditions, also known as the therapeutic ketogenic diet, the daily carbohydrate limit is less than 20 g.
How to Count How Many Carbs on KetoTo follow a keto diet, you’ll need to calculate your daily net carb intake. Start by finding the total number of carbohydrates (what’s on the nutritional label) in a given food or beverage. From that, subtract the amount of dietary fiber and, if available, half of the sugar alcohols (sugar substitutes like xylitol). There are many mobile apps available to help you calculate your daily carb intake, track your macronutrients and weight loss, and even plan keto meals.Keto Diet Percentages, Including CarbsTypically, the standard keto diet for weight loss consists of:75% fat5% carbohydrates20% proteinYou may see slight variations in the preferred macronutrient distribution (i.e., 70–80% daily calories from fat or up to 10% from carbohydrates). Again, you can track this easily with a mobile app. Meanwhile, the therapeutic keto diet for conditions like epilepsy or cancer follows a 3-to-1 or 4-to-1 ratio of fat to carbohydrates and protein. Someone following this version of the keto diet gets 90% of their daily calories from fat, 5% from protein, and 5% from carbs.Low-Carb Foods and Carb SwapsBecause it restricts carbohydrates so heavily, the keto diet includes a wide variety of low-carb foods, such as:Dairy products, such as cheese, cream cheese, butter, and yogurt (without sugar)EggsFruits such as avocados, tomatoes, blackberries, raspberries, lemons, and olivesMeat, including red meat, game, seafood, and poultryNon-starchy vegetables, including spinach, lettuce, broccoli, cauliflower, eggplant, bell peppers, and mushroomsNuts, such as Brazil nuts, almonds, macadamia nuts, and pecansOils, such as avocado oil, olive oil, and coconut oilSeeds, such as flaxseeds, hemp seeds, and chia seedsExamples of some common low-carb food swaps include:Almond, coconut, or chickpea flour for flourCauliflower rice for riceCheese crisps or sliced nuts for croutonsLettuce wrap for bread or tortilla wrapsMashed cauliflower for mashed potatoesPork rinds for bread crumbsVegetable-based noodles, such as zucchini noodles, for pastaSummaryThe ketogenic (keto) diet restricts daily carbohydrate intake to less than 50 grams. This very low carbohydrate intake is necessary to enter and maintain a state of ketosis. If you’re considering starting a keto diet, contact a healthcare provider to discuss your goals. They can help you decide if it’s right for you and make a nutritional plan that suits your needs. Read the original article on Verywell Health.
Welcome to Billionaire Club Co LLC, your gateway to a brand-new social media experience! Sign up today and dive into over 10,000 fresh daily articles and videos curated just for your enjoyment. Enjoy the ad free experience, unlimited content interactions, and get that coveted blue check verification—all for just $1 a month!
Account Frozen
Your account is frozen. You can still view content but cannot interact with it.
Please go to your settings to update your account status.
Open Profile Settings