How Many Carbs On Keto Diet

The ketogenic, or keto, diet restricts carbohydrate consumption and substitutes it with fat. This causes the body to enter a state of ketosis, which burns fat for fuel rather than carbohydrates.

A person on a keto diet consumes meals that are high in fat and low in carbs. Many foods, including fruits and vegetables, bread, beans, and legumes, are prohibited.

Everyone has a somewhat variable amount of carbohydrate restriction on the ketogenic diet. Some people can consume more yet stay in ketosis, while others may need to be more restricted.

This article discusses how many carbohydrates the keto diet permits daily and which meals might help a person stay on track.

How Many Carbohydrates Can I Have On Keto?

Carbohydrate intake is normally limited to 50 grams or fewer per day and can go as low as 20 grams. Ketogenic diets are often suggested to include 70-80% fat, 5-10% carbohydrate, and 10-20% protein in daily calories.

You can take more carbs while in ketosis if you’re active and exercise 4 to 5 times weekly.

However, if you have a sedentary lifestyle and are overweight, we recommend limiting your carbohydrate consumption to achieve ketosis.

How to Calculate Carbohydrates

Anyone following the keto diet must examine the quantity of “net carbs” in meals.

The number of net carbohydrates in a serving may be calculated by subtracting the fiber quantity from the total carbs. If something has been prepared, the sugar alcohol concentration should be reduced by half. These amounts are printed on food labels.

Total carbohydrates

This category includes all carbohydrates in a portion of food, even those the body cannot completely digest and convert to glucose for energy.

Net Carbohydrates

The body may absorb these, also known as digestible carbohydrates.

Subtract the fiber content from the total carbohydrates to get the net carbs in a meal. Subtract half the sugar alcohol content if the meal has been processed.


Fibre is a carbohydrate that the body cannot digest and hence cannot convert into glucose for storage and use as energy. The amount of fiber is included in the total carb count but not the net carb count.

Sugar Alcohol

To determine the quantity of net carbohydrates in processed foods, remove half the amount of sugar alcohol from the total number of carbs.

Because the body does not absorb all sugar alcohols, they have a lower influence on blood sugar levels than ordinary sugar. Sugar alcohols include Sorbitol, xylitol, and mannitol.

Factors to consider while calculating carbohydrate intake

Activity level: The quantity of carbs you require is determined by how active you are and how much physical activity you engage in.

Weight loss goals: If you want to lose weight, you may need to limit your carbohydrate intake.

Gender: Men and women have varied carbohydrate requirements.

Age: Carbohydrate requirements change with age.

Medical Issues: Certain medical issues might impair your capacity to absorb carbs.

Dietary Preferences: Vegetarian, vegan, and other dietary habits can influence carbohydrate consumption.

Ketogenic Diet Advantages

A ketogenic diet is an effective technique for gaining the following advantages:

Enhanced Fat Burning

The ketogenic diet causes the body to burn fat instead of carbs for energy. This can assist you in losing weight more quickly than if you followed another food program.

Blood sugar and insulin levels are lower.

The ketogenic diet can help reduce blood sugar and insulin levels. As a result, the risk of acquiring diabetes and other metabolic illnesses may be reduced.

Risks Associated With Ketogenic Diet 

Let’s look at the risks of the ketogenic diet:

Kidney stones: The ketogenic diet’s high fat and low carbohydrate content may raise the chance of developing kidney stones.

Deficits in critical vitamins and minerals: The ketogenic diet, which is low in carbs, can result in deficits in essential vitamins and minerals such as folate, vitamin B12, and thiamine.

Carbohydrates to Avoid 

Certain meals have unusually high carbs and must be avoided to develop and sustain ketosis. 

Avoid high-carbohydrate items such as most fruits, pasta, potatoes, candy bars, pastries, donuts, candies, soda, juice, rice, and bread while on a Ketogenic diet.

Carbohydrates You Can Eat on Keto

Now that you know which foods to avoid completely, let’s speak about the finest ketogenic-friendly carb sources you may still include in your diet plan. 

Some of the items mentioned below still include carbs, so read labels and carefully watch your intake to avoid overdoing it, especially if you’re a beginner. 

  1. Dark Chocolate and Cocoa Powder

Cocoa powder and dark chocolate are excellent substitutes for sugary chocolate bars. They are an excellent source of antioxidants. Chocolate is often called a “superfood,” as it includes critical elements that can help you stay healthy.

Dark chocolate also contains flavanols, which have been linked to decreasing your blood pressure and lowering your risk of heart disease. 

Consuming only dark chocolate with 85% cocoa or higher is critical. Anything less typically has other higher carbohydrate substances that may disrupt ketosis.

  1.  Cauliflower

Look no further than cauliflower if you’re seeking a Keto-friendly item to replace carbs like rice and potatoes in your drawer has only 2g of net carbohydrates per cup, so you can eat much of it while barely moving the carb needle. 

Run some raw cauliflower through your food processor until it resembles rice, then microwave or pan-fried the chunks in coconut oil for wonderful cauliflower rice to accompany your main dish. Alternatively, boil and mash cauliflower with milk and butter to make a nice replacement for mashed potatoes.


How Many Carbs Should You Eat on a Keto Cheat Day?

There is no exact answer since the amount of carbohydrates ingested on a keto cheat day varies from person to person. On a keto cheat day, consuming fewer than 50 grams of carbohydrates is generally suggested.

How Many Carbohydrates Should a Woman Eat Per Day to Lose Weight?

Women’s recommended daily carb consumption is 20-50 grams daily. The precise number, however, will vary on the individual’s age, weight, exercise level, and goals. It is better to seek personalized advice from a licensed dietician.

Howlicensedrbs Should a Keto Male Eat Per Day?

The number of carbs consumed per day on a keto diet varies by individual. However, males require 50-100 grams of carbohydrates daily.


A person on the keto diet should limit their carbohydrate consumption to no more than 50 g per day. High carbohydrate diets are typically replaced with fatty foods such as eggs, dairy products, fresh meat, and fish.

Wheat products and various fruits, vegetables, beans, and legumes can be rich in carbohydrates. Therefore, reading food labels is essential.

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