How Many Carbs Should I Eat Per Day On A Keto Diet?

You probably know the basics of a ketogenic (AKA keto) diet. 

Keto is a low-carb, high-fat plan that can shift our body’s metabolism into a state called ketosis. In this situation, fat becomes our primary energy source, replacing carbohydrates as our primary source of energy.

However, achieving and keeping this state of ketosis needs careful monitoring of our carbohydrate intake. In this article, we’ll explore what the ideal carb intake is for staying in ketosis and discuss some strategies to help you personalize the keto diet, especially for women. How to make a custom keto meal plan for yourself as a female is simpler than you may think.

You probably know the basics of a ketogenic, or keto diet— a low-carb, high-fat eating plan that can shift your body’s metabolism into a state called ketosis. 

In ketosis, fat becomes our primary energy source, replacing carbohydrates as the energy source and offering the potential benefits of keto diet, such as:

• Weight loss
• Energy stability
• Blood sugar regulation

However, reaching and maintaining ketosis isn’t as simple as it sounds; it requires understanding how different foods may impact your metabolism, identifying your personal carb threshold, and tracking your body’s response to it.

In this article, we’ll explore:

• What is the ideal carb intake for entering and staying in ketosis
• How to calculate net carbs
• How to find your ketosis-carb limit
• How to make the keto diet work for your needs.

How Many Carbs Can I Eat And Stay In Ketosis?

Most people, to stay in ketosis, should aim for a daily carb intake between 20-50 grams of net carbs. This range ensures that our body uses all our carbohydrate reserves, in other words, glycogen, and starts producing ketones. 

Ketones are molecules derived from fat, which will be our primary energy source while following a keto diet (1, 2).

Understanding Net Carbs

Net carbs are the ones that will impact our blood sugar and insulin levels, both of which are critical factors for maintaining ketosis. That said, fiber and sugar alcohols are not part of net carbs because they are not digestible. 

When found in significant amounts in foods, sugar alcohols are usually added as sweeteners and include:

• Sorbitol
• Mannitol
• Maltitol
• Xylitol

Some fruits and vegetables also naturally contain sugar alcohols in small to undetectable amounts, which we don’t need to worry about for this calculation.

Let’s see some examples to make this more straightforward (3).

Net carbs = total carbohydrates – fiber – half the sugar alcohols.

1. One cup of broccoli contains approximately 6g of total carbs and 2.4g of fiber, which means the net carbs are only 3.6g.
2. One medium avocado has approximately 12g of total carbs and 10g of fiber, which means it has only 2g of net carbs. 

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Dive deeper into the list of low carb foods with our dedicated article.

Factors That Can Affect Our Carb Limit Intake

One of the main factors we should consider is our metabolism.

Each person’s metabolism is unique, and some may reach ketosis while consuming 50g of carbs per day, while others may need to consume less than 20g to achieve this state (4).

Additionally, the longer you’ve been on a keto diet, the more your body adapts, meaning you may have more flexibility in your carb threshold.

Read more: Female Not Losing Weight on Keto? Evaluating the Science Behind This

Find Your Threshold

We are all different, and that is okay and normal. So when it comes to finding what carb limit intake works for you to stay in ketosis, we should understand how our body works and determine our personalized limit.

A good rule of thumb could be to start with 20–30 grams of net carbs per day. 

If you’re counting total carbs, you might aim for 50 grams to start. 

While this may be challenging, it will help your body enter ketosis and see how flexible you can be from there. After a few days, a good way to track your carb limit for ketosis is to use urine ketone strips. 

1. Begin testing your urine daily using ketone strips, ideally at the same time each day.
2. When you consistently register moderate ketone levels, you can gradually increase your carb intake by about 5 grams every few days, and continue testing as you increase your carb intake.
3. Once the strips stop showing ketones for 2 consecutive days, you’ve likely exceeded your carb intake threshold.
4. Keep in mind that hydration, time of day, and adaptation to the keto diet can affect test results, and over time, your body may show fewer ketones in urine even if you’re still in ketosis.

So, the best time to eat carbs will not matter over extended periods, as long as you eat the carbs when you feel you need the most energy, whether that is in the:

• Morning
• Afternoon
• Evening
• Snacking throughout the day.

We intend to share this information for general knowledge purposes and do not intend to replace medical advice. It is always best to consult with a healthcare provider if you have any questions or have any underlying medical conditions before trying this approach. To learn more about the keto carb cycling, check out our in-depth article on the topic.

How Many Carbs Will Kick You Out Of Ketosis?

While this may depend on individual factors, in most cases, consuming more than 50 grams of carbohydrates per day can affect your state of ketosis. 

The exact threshold will vary depending on factors such as individual metabolism, activity level, and duration on the keto diet, as well as whether those are net carbs or total carbs.

If we exceed this carb intake limit, it means you’ll start replenishing your glycogen stores, prompting your cells to use glucose for energy instead of ketones.

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Get your personal plan according to your age and BMI

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Can You Lose Weight On 50 Carbs A Day?

Yes, it’s possible to lose weight while having a daily carb intake of up to 50 grams (the max carbs on keto), mainly if we focus on fiber-rich, non-starchy vegetables. 

Sticking to this small amount of carbohydrates will help your body shift into a state of ketosis, where fat becomes the primary energy source instead of glucose.

Your body will use fat for energy, and naturally lower insulin levels due to reduced carbohydrate intake. Lower insulin levels can help reduce hunger and support fat loss (5).

So, why am I not losing weight on keto after 2 weeks?

Although consuming fewer carbs can help you lose weight, overall calorie intake is the most critical factor. Regardless of the type of diet you’re following, a calorie deficit is a crucial pillar for weight loss. So even if you’re cutting back on carbs, you should also balance adequate protein and fat intake, according to your needs and goals.

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Moreover, ultra-low-carb diets may not be suitable for everyone.

Some people experience keto side effects such as:

• Fatigue or irritability in the first week (often called the “keto flu”)
• May find it hard to maintain in the long run. 
• Depending on your health history, a low-carb diet may not be suitable for you.

Ultimately, weight loss is dependent on multiple factors, and the dietary approach you choose should fit your lifestyle and keep you feeling satisfied. Sustainability and satisfaction are key to long-term success.

Read more: 4 Keto Meal Prep Recipes For Weight Loss

What Happens If You Eat No Carbs For A Week?

When we don’t eat carbs for a week, our body will undergo a period of adjusting to switch from using glucose (our cells’ primary energy source) to using ketones, which are products of fat metabolism. You will notice both physiological and psychological changes.

We may experience initial weight loss as the body utilizes all our glycogen stores, resulting in water loss and rapid weight reduction.

As glycogen stores decline and insulin levels decrease, your body begins to break down fat for energy, producing ketones, an alternative energy source. 

This ketone-using phase is what experts call “ketosis” and usually starts within 2–4 days after cutting back on carbs, but could take longer depending on individual factors.

During the first few days, you may experience fatigue, brain fog, irritability, dizziness, headaches, and muscle cramps due to electrolyte imbalances and the body adjusting to low glucose availability. This uncomfortable phase is known as “keto flu” and usually subsides within a few days as your body adapts (6).

Hunger levels may drop thanks to more stable blood sugar levels and the appetite-suppressing effects of ketones.

However, it’s worth noting that a zero-carb diet (or near zero) may also lead to constipation and nutrient deficiencies if you’re not eating enough fiber, vitamins, and minerals found in fruits, vegetables, and whole grains.

If you’re planning to start a no-carb diet, whether a 30 day low carb meal plan or a strict 1-week no carb diet, you should consult with your doctor to determine if this is the right path for you. We have compiled this article for informational purposes only, and readers should not use it as a substitute for medical advice.

Frequently Asked Questions

• Is 100g of carbs a day too much?

There is no one-size-fits-all answer here; it all depends on your individual goals and needs. If you’re following a traditional balanced diet, for general health or weight maintenance, 100g is low. However, if we’re talking about a keto diet, 100 grams of carbs per day can be considered too high, pulling you out of ketosis, which keto carbs per day typically requires under 50g of net carbs per day.

• How long should you do keto?

This duration will ultimately depend on your goals and how your body responds to the keto diet. Many people follow a keto diet for 8–12 weeks to help kickstart their weight loss or aid with blood sugar management.

However, it’s worth noting that staying on a keto diet for too long could lead to micronutrient deficiencies due to the lack of vegetables and other fiber-rich foods, which are also excellent sources of vitamins and minerals.

• What’s the worst carb for belly fat?

Refined carbs like white bread, sugary cereals, pastries, soda, and other ultra-processed foods are often considered the “worst” for belly fat. 

While classifying food as good or bad is not the best approach, it is undeniable that these refined carbs and added sugars are high in calories, hyperpalatable, easy to overeat, and not very filling, which may promote weight gain, particularly around the abdomen. 

• Does fiber cancel out carbs in keto?

Yes, when we are on a ketogenic diet, fiber is considered a “non-impact” carbohydrate. This factor is accurate because your body does not digest fiber or use it for energy in the same way as other carbs. 

That is why, when following a keto diet, what matters are net carbs, which are total carbs minus the fiber content. This amount is what counts toward our daily carb limit.

The Bottom Line

While most people require between 20 and 50 grams of net carbs daily to achieve and maintain ketosis, this amount varies based on individual metabolism, activity level, and insulin sensitivity. By learning how to calculate net carbs and how to find your personal carb threshold using urine ketone strips, you’ll be ready to start your journey with a ketogenic diet.

Suppose you’re new to the keto world. In that case, it’s worth noting that within the first days, you’ll experience some rapid weight loss due to water loss, but also the “keto flu”, which includes symptoms such as fatigue, brain fog, irritability, dizziness, headaches, and muscle cramps.

While keto can support weight loss and stable energy, it may not suit everyone long-term, and consulting a healthcare provider is essential to ensure safety, especially if you have medical conditions or dietary restrictions.