How Many Carbs per Day on a Low-Carb Ketogenic Diet?
Martina SlajerovaThis post may contain affiliate links, see our disclaimer.
How Many Carbs per Day to Stay in Ketosis?
As described in my post How Does the Ketogenic Diet Work? Weight Loss and 3 Main Effects of Ketosis, weight loss on a ketogenic diet is achieved by limiting the daily intake of net carbs and getting your body in a metabolic state known as ketosis.
While in ketosis, your body effectively uses fat for fuel. In general, the daily intake of net carbs required to enter ketosis could vary from 20 to 100 grams per day. Most people, who have experienced ketosis, claim to have reached that state at about 20-50 grams of net carbs per day. I'd suggest you start at 20-30 grams and see how you can adjust it for your needs.
There are two ways to find your ideal net carbs intake:
Low To High Method
Start from a low level of net carbs to ensure you quickly enter ketosis (~ 20 grams of net carbs per day). When you detect ketosis after about 2-3 days, start adding net carbs (about 5 grams each week) until you detect a very low-level or no ketones (using Ketostix or blood ketone meter).
This is usually the most reliable and quickest way to discover your net carbs limit. It could be a bit hard the first couple of days, as you have to give up almost all carbs from one day to another but it will be worth it. This method is highly recommended.
High To Low Method
Assuming you're not in ketosis, start from a relatively high level of net carbs (~ 50 grams) and keep reducing (about 5 grams each week) until you detect presence of ketones. This is a less difficult approach but not recommended, as you may spend a long time out of ketosis before you find your net carbs limit.
If you can't see any ketones, be patient. It typically takes 2-3 days for your body to deplete glycogen stores, so don't expect to be in ketosis after just a day of low-carb. Remember, ketosis is a favourable condition and an indication that your body uses fat for fuel but you can lose weight even without being in ketosis. A diet high in fat, adequate in protein and low in carbohydrates is naturally sating, making you less hungry and, therefore, helps you lose weight.
Why You Should Think Twice Before Going "Zero-carb"
There is no need to go "zero-carb" unless you are doing a Restricted Ketogenic Diet for therapeutic reasons. Most people experience all the great fat loss and health benefits of the Ketogenic diet at 20-30 grams of net carbs (or up to 50 grams of total carbs) per day.
Remember, more ketones won't help you lose more weight. You simply need to find your optimal carbs level to sate your appetite and feel good.
How About Thyroid Issues on a Low-carb Diet?
It's a common myth that low-carb diets cause hypothyroidism. There is no such evidence. Low-carb diets may cause decreased hormone levels but this is not always indicative of a thyroid disease. Instead, calorie restriction is more likely what leads to thyroid issues, especially if it's over a long period of time.
As someone who has hypothyroidism (Hashimoto's), I can confirm that a low-carb, whole foods based diet has not made my condition worse. In fact, it had the opposite effect and my thyroid function has improved. Although I still have to take levothyroxine, I feel better and my antibody values went down. I'm not saying that LCHF eating can reverse hypothyroidism but I'm willing to try and see if it improves my condition even further.
No diet plan fits all and not everybody can follow a very low-carb diet. Even Dr Volek and Dr Phinney noted that there is not enough evidence that a very low-carb diet (such as less than 20 g net carbs) is beneficial for those with preexisting thyroid or adrenal conditions. Dr. Broda Barnes, who spent over 50 years on thyroid research, suggested in his book “Hypothyroidism: The Unsuspected Illness”, that the minimum amount of carbohydrate intake for patients with hypothyroidism should be at least 30 grams of net carbs.
I personally don't follow a very low-carb diet because I have such a preexisting condition which may have been caused by my calorie-restricting dieting many years ago. My "ideal" level is somewhere around 30 grams of net carbs (light ketosis). By "ideal" I mean a level at which I feel great and maintain a healthy weight. I sometimes eat less carbs out of habit, not because I force myself to follow a very low-carb diet. Following a very low-carb diet (less than 20 grams of total carbs) doesn't help in my case: it made no difference to my appetite or energy levels but I felt worse. You simply need to try it yourself and find your "ideal" carb intake.
As I mentioned in many of my previous posts, you don't necessarily need to be in ketosis to lose weight or maintain a healthy weight. The main reason people lose weight on a low-carb diet is its natural appetite control.
You can find out more about measuring ketones in my post here: Ketosis & Measuring Ketones.
For more information about carbs on keto: All You Need to Know About Carbs on Low-Carb Ketogenic Diet
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Comments & ratings (178)
Show me the amount of carbs for a 250 pound man and for a 135 pound woman
That's very interesting! Ten years ago, I got involved in a day of fasting 1 day per week for about a month (no food for 24 hours). The next month, I developed Atrial Fibrillation, which was caused by hypothyroidism (which I was never diagnosed with until the a-fib developed). My Dr. told me it was the hypothyroidism which led to the a-fib (calorie restriction.... I always suspected as much!)
Hi Robert, that's interesting. I suppose it depends on the type of hypothyroidism. If it's Hashimoto's, people (like myself) can have this autoimmune disease for several years before they are actually diagnosed and that's because doctors don't test for antibodies unless you have abnormal levels of T4 and/or TSH. If it is Hashimoto's then there isn't one ultimate cause. Calorie restriction is one of them but I think that this type of fasting (one day a week) should not be the cause of a thyroid issue.
Hi everyone.
I don't know anything about this diet, but I would like to know more about it, where can I go to find out more? I don't understand anything! don't really know what to eat and not to eat.
Hi Monja, this is the best place to start on our website: How To Start Keto: All You Need To Know
When you talk about carbs, are you talking about all carbs or only refined carbs? Vegetables have carbs, too. Do I count all carbs (even in my veggies) in my Keto diet? Or, only refined carbs, such as a small slice of bread? Thanks.
Hi Carolyn, all carbs (apart from fibre) count. You can read more here:
All You Need to Know About Carbs on a Low-Carb Ketogenic Diet
Total Carbs or Net Carbs: What Really Counts?
Please let me know if I can have this product which I got in S.Africa - I live in S.Africa. I want to take only 1 cup in the morning before I break my intermittent fasting at 12pm My concern is I don't want to add a protein or any kind of carbs until 12pm
The product is called Four Sigmatic Mushroom Coffee Mix
Ingredients are:
Organic Instant coffee powder
Organic Lion's Mane extract
Organic Chaga extract
Organic Rhodiola Rosea Extract
The nutrition facts are:
Calories 0
Total Fat 0g
Sodium 0mg
Total Carbs 0g
Protein 0g
Awaiting your reply in anticiaption
Thank you
Prof. Celene
Hello Celene, based on the macronutrients specified, this products seems to be suitable for intermittent fasting as there are no calories.
Just started my keto diet 4 weeks ago and have lost 10 pounds. I like your site very much.
Hi Martina thanks for sharing. I've been in keto for a good 2 years now. From 138lbs my weight is now at 118-120lbs and I am 5'4 ft 38 years old. I never felt better in my life since i decided to do keto. I really like that i can enjoy eating "Lechon" without the guilt. On the weekends i could do Cheatdays by drinking beer. Ketodiet is still new here in the Philippines, and alot of my friends are very skeptical about the diet. I will be sharing your blog and your story and hope that i could shed some enlightenment to my peers.
Thank you for your kind words and for sharing this Howard!
I enjoyed reading your article. I have recently started a keto diet in hopes of loosing some weight and helping my son who struggles with weight. He’s done pretty well and lost about 7 lbs the first week- we are on week 3 and he hasn’t lost any more, I haven’t lost a thing. It’s been very frustrating as I am trying my best- family of 6 is not easy! Any encouragement or advice would be greatly appreciated.
Welcome Rachel! 😊 Make sure to join our support group: facebook.com/groups/Ketodietplan
Thank you for your wonderful informational website. I've been following ketogenics since Sept 2017 and I've now lost 31 pounds on Keto, but also lost an additional 10 pounds prior to changing to low carb, no sugar ketogenics. It has been a long time since I've not lived to eat. It seemed that prior to my weight loss I was always hungry and ate for no good reason. Now all has changed. I do not eat processed foods at all only green veggies. Thanks for all the recipes and "how to" information.
Also, thank you for sharing your story!
Nola, thank you for your kind words!
i enjoyed you story . i have some ? maybe later bill
Hi,
I'm 43 years old and weigh 161.5 lbs. I started keto diet a week ago.
My macros are 10-15% carbs, 20-25% protein and 60-70% fat, and my calories are between 1300 to 1500 but I'm still not in ketosis and only lost 1 lb so far. I'm making sure that my net carbs are below 25g. My fat usually ranges between 90g to 120g, and my protein ranges from 60g to 90g. for the past 5 days, test scripts are showing that i'm in small ketosis. It's not going up. My husband on the other hand is in Large Ketosis and lost about 5 lbs. He just started 1 day before me. Any advise to get int Ketosis and lose weight.
What is the condition you developed from dieting years ago? And how did you find out what it was? I used diet pills years ago but have stopped using them about 3 years ago. Now I’m finding it extremely hard to lose weight and fear I’ll have to eat hardly any calories (1000 or less which seems like nothing on Keto) to finally lose weight. I’m just curious how you found out about yours.
Hi Kim, there are several factors for developing autoimmune diseases, including Hashimoto's. I believe that in my case it was a combination of high-carb & low-calorie dieting that have contributed to it. I found out by accident because I went for allergy testing where they discovered I had thyroid antibodies. You should definitely avoid following a low-calorie diet (1000 kcal is not enough). Have a look at this tool: ketodietapp.com/Blog/page/KetoDiet-Buddy
Here's more about keto & thyroid: Are Keto and Low Carb Diets Suitable for People with Thyroid Disease?
Hi can you explain why some tbing on boxes etc say 2% of total carbs or they say 17total cab but on front say 3% i dont understand thankyou
I'm sorry but I'm not sure I understand?
I think Tammy is asking about labeling on products. I have also found the percentages to be inconsistent. I think it is due to the way they companies calculate the grams in relation to the average daily intake- the result being different as the range goes from 225-325 grams per day. At the end of the day the company decides how they calculate the percentage so the best way to solve this is to look at the grams instead.
I think what you are seeing is the % of the daily recommended carbohydrates that the food provides per serving. For instance, potato chips with 15g carb have 5% of the daily recommended carbs for the average diet 15 is 5% of 300.
Ok when you see the % sign it means the daily percentage from a 2000 calorie diet. That one says you should have 300g a day. This is the standard nutrition value in most if not all products. If you want to try a low carb diet ignore that part, at least the number with % on the side. Concentrate on the number with the letter g next to it. That is the grams per serving. To that number substract the amount of fiber it has (also the number with the g next to it not the one with % symbol) That gives you the net carbs for that specific product. The rest is just math with whatever you eat. Good Luck.
Thank you for sharing this information and your own process. I'm trying a low carb life style recently and your article was helpful. (I hope I can stick to it.) 😊
I can maintain 20g daily carbs and lose weight fast if I remain mostly sedentary. I get weak very fast when I try exercise and even though I get all the electrolytes I get muscle burn. I did this for 5 weeks..went from 248 to 217. Am starting a modified diet tomorrow with 1500 total cals/150 g protein/50 g carb. I hope to tolerate exercise better and the extra carbs will basically be burnt on exercise. If I still feel the carb level impedes my biking and walking will add 10 carbs until I feel comfortable exercising.
Hi Jeff, I might be wrong but this sounds like too much protein. I hope this helps: ketodietapp.com/Blog/page/KetoDiet-Buddy
For more about exercise and how to adjust your macros, have a look at these posts: ketodietapp.com/Blog
As someone with Hashimoto's, I appreciate your comments on the matter. I had mostly just entered Keto for the weight loss, would've never considered it could have a side effect on the Thyroid.
CAN I DO A CHEAT DAY ON THIS DIET?
Hi Norma, here's what I have about cheat days: Ketogenic Diet FAQ: All You Need to Know
Dear Martina, I wasn’t sure how to contact you. I am a final year undergraduate Human Nutrition student. I was also a keto diet follower and your app and blogs were a great help. For my final year project I‘ve chosen to study the present awareness of the ketogenic diet. I would like to ask if you would be interested to present my questionnaire to your followers. I will of course send you the questionnaire personally first for your approval. Please let me know if you are interested. Thank you for your hard work. You are a great help for many of us.
Hi Helena, I'm sorry for the delayed response. If you can please contact me via: ketodietapp.com/Blog/contact, I will make sure to get back to you asap. I'm afraid I can't guarantee I will reply to all blog comments. I try to but sometimes I do that with a delay. Thank you!
I have been on a keto diet for over a year. I lost 60 pounds and got off five different meds and a shot in the stomach for the last 25 years. Fasting sugar under 150 was considered good control. A1C was usually around 7. Now sugars are rarely over 80 and A1C is 5.4. THEN I PLATEAUED AND EVEN GAINED BACK 10 pounds. Little did I know I have been shooting myself in the foot. It didn't help that I quit a job that required seven miles of vigorous walking each day, but I begin my day with a big glass of half and half. I didn't realize I was adding 16-20g hidden carbs over my 25g allotment. I am switching to making my own with heavy whip cream and almond milk. That drops carb count to 6.4g per cup.
Indeed, there are "hidden"carbs in many seemingly "zero-carb" foods! 7 Surprising Sources of Hidden Carbs
uhm so, ...I think I might eat too many vegetables to really go into ketosis. I live in China, so I can go meat/eggs/vegetables OK ... but my problem is that I eat too many vegetables? (...)
I'm kind of nervous about eating so much meat. even if I body build. ...and I can't eat peanuts or sunflower seeds either? .....omg....