How many carbs per day on keto — 50 grams (or less) of total carbs per day.
The keto diet is a very low carbohydrate intake that typically allows for 50 grams or less per day.
Dietary guidelines
The average person should eat 70-80% fat, 5-10% carbohydrates, and 20%-30 proteins when following the ketogenic diet to lose weight.
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Ketogenic diet made easy — what are net carbs
Net carbs are a type of carbohydrate (net carb) that digest more slowly than other carbs.
This slow digestion time means that net carbs don’t have an effect on your blood sugar levels — which helps with weight loss.
Some carbs, like simple or refined starches and sugars, are absorbed rapidly into your bloodstream. These have a high glycemic index meaning they cause blood sugar levels to quickly rise after eating them. Excess amounts can be stored as fat.
Net carbs are the number that matter when you’re thinking about losing weight. You can use them to calculate your own personal carbohydrate intake.
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Different types of net carbs
Fiber is a net carb
Fiber is a type of carbohydrate that our bodies cannot break down. This means it goes through the digestive system unchanged, which can cause problems with digestibility and absorption!
Sugar alcohols like xylitol and erythritol are net carbs
Sugar alcohols like xylitol and erythritol are not digestible by humans because their molecular structure does not match that of sugars. These low-calorie substitutes for sugar can provide a similar sweet taste with fewer calories, but they may cause stomach issues if you eat too much at once!
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What are the best keto low carb foods?
- Poultry (chicken, muscovy duck, mallard duck, turkey, guinea fowl, geese, quail, pigeons, ostriches, and pheasants)
- Meat (cattle, swine, and sheep)
- Fish
- Shellfish
- Cheese (goat cheese, blue cheese, cream cheese, parmesan cheese, cheese crisps, American cheese, pepper jack cheese, mild cheddar, ricotta cheese, and cottage cheese)
- Avocados
- Blackberries
- Tomatoes
- Rhubarb
- Star Fruit
- Raspberries
- Cantaloupe
- Strawberries
- Watermelon
- Lemons
- Eggs
- Oil
- Butter
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Keto friendly nuts
Brazil nuts
4 grams of net carbs, 7.5 grams of fiber, 11.5 grams of total carbs
Pecan nuts
4 grams of net carbs, 9.5 grams of fiber, 13.5 grams of total carbs
Macadamia nuts
5 grams of net carbs, 8.5 grams of fiber, 13.5 grams of total carbs
Walnuts
7 grams of net carbs, 6.5 grams of fiber, 13.5 grams of total carbs
Hazelnuts
7 grams of net carbs, 9.5 grams of fiber, 16.5 grams of total carbs
Peanuts
8 grams of net carbs, 8.5 grams of fiber, 16.5 grams of total carbs
Almond nuts
9 grams of net carbs, 12.5 grams of fiber, 21.5 grams of total carbs
Pistachio nuts
15 grams of net carbs, 10.5 grams of fiber, 25.5 grams of total carbs
Cashew nuts
22 grams of net carbs, 3 grams of fiber, 25 grams of total carbs
Protein intake per day while on keto diet
75 grams protein per day based on a 2,000 calorie diet.
How many carbs can you actually have on the keto diet?
Carbohydrate (carb) intake per day while on should not exceed 50 grams to stay within your keto carb limit.