Table of ContentsView AllTable of ContentsNumber of Carbs on KetoCounting CarbsFat, Carb & Protein PercentagesLow-Carb Foods
Table of ContentsView All
View All
Table of Contents
Number of Carbs on Keto
Counting Carbs
Fat, Carb & Protein Percentages
Low-Carb Foods
The 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 lessinsulin sensitivityfor people withdiabetesand 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.
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The ketogenic diet relies on entering a metabolic state calledketosisin 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 otherlow-carb diets, which typically restrict carb intake to less than 130 g per day.
A Word From VerywellSince the Keto diet drastically restricts many foods, it’s important to regularly assess your nutritional intake through food logs or working with a registered dietitian to ensure you are meeting your micronutrient needs, especially vitamins B and C, selenium, magnesium, and phosphorus.—MELISSA NIEVES, LND, RD, MEDICAL EXPERT BOARD
A Word From Verywell
Since the Keto diet drastically restricts many foods, it’s important to regularly assess your nutritional intake through food logs or working with a registered dietitian to ensure you are meeting your micronutrient needs, especially vitamins B and C, selenium, magnesium, and phosphorus.—MELISSA NIEVES, LND, RD, MEDICAL EXPERT BOARD
Since the Keto diet drastically restricts many foods, it’s important to regularly assess your nutritional intake through food logs or working with a registered dietitian to ensure you are meeting your micronutrient needs, especially vitamins B and C, selenium, magnesium, and phosphorus.
—MELISSA NIEVES, LND, RD, MEDICAL EXPERT BOARD
For Females
Some people wonder if women should eat morecarbohydratesthan 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.
For Males
Just 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 Keto
How to Count How Many Carbs on Keto
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 Carbs
Typically, the standard keto diet for weight loss consists of:
You 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 likeepilepsyor 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.
Is Almond Flour Keto-Approved?
Low-Carb Foods and Carb Swaps
Because it restricts carbohydrates so heavily, the keto diet includes a wide variety of low-carb foods, such as:
Examples of some common low-carb food swaps include:
18 Keto-Friendly Vegetables to Keep You On Track with Your Low-Carb Goals
Summary
The 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.
How to Maximize Benefits of Keto Cycling
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ashtary-Larky D, Bagheri R, Bavi H, et al.Ketogenic diets, physical activity and body composition: A review.Br J Nutr. 2022;127(12):1898-1920. doi:10.1017/S0007114521002609Dowis K, Banga S.The potential health benefits of the ketogenic diet: A narrative review.Nutrients. 2021;13(5):1654. doi:10.3390/nu13051654McGaugh E, Barthel B.A review of ketogenic diet and lifestyle.Mo Med. 2022;119(1):84-88. PMID: 36033148; PMCID: PMC9312449.Holtzman B, Ackerman KE.Recommendations and nutritional considerations for female athletes: Health and performance.Sports Med. 2021;51(Suppl 1):43-57. doi:10.1007/s40279-021-01508-8Rogan MM, Black KE.Dietary energy intake across the menstrual cycle: A narrative review.Nutr Rev. 2023;81(7):869-886. doi:10.1093/nutrit/nuac094Nnodum BN, Oduah E, Albert D, Pettus M.Ketogenic diet-induced severe ketoacidosis in a lactating woman: A case report and review of the literature.Case Rep Nephrol. 2019;2019:1214208. doi:10.1155/2019/1214208Lyngstad A, Nymo S, Coutinho SR, et al.Investigating the effect of sex and ketosis on weight-loss-induced changes in appetite.Am J Clin Nutr. 2019;109(6):1511-1518. doi:10.1093/ajcn/nqz002Epilepsy Foundation.Ketogenic diet.American Diabetes Association.Get to know carbs.National Institutes of Health.NIH study compares low-fat, plant-based diet to low-carb, animal-based diet. Last updated: January 21, 2021.Hopkin L, Broadbent H, Ahlborn GJ.Influence of almond and coconut flours on ketogenic, gluten-free cupcakes.Food Chem X. 2021;13:100182. doi:10.1016/j.fochx.2021.100182
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ashtary-Larky D, Bagheri R, Bavi H, et al.Ketogenic diets, physical activity and body composition: A review.Br J Nutr. 2022;127(12):1898-1920. doi:10.1017/S0007114521002609Dowis K, Banga S.The potential health benefits of the ketogenic diet: A narrative review.Nutrients. 2021;13(5):1654. doi:10.3390/nu13051654McGaugh E, Barthel B.A review of ketogenic diet and lifestyle.Mo Med. 2022;119(1):84-88. PMID: 36033148; PMCID: PMC9312449.Holtzman B, Ackerman KE.Recommendations and nutritional considerations for female athletes: Health and performance.Sports Med. 2021;51(Suppl 1):43-57. doi:10.1007/s40279-021-01508-8Rogan MM, Black KE.Dietary energy intake across the menstrual cycle: A narrative review.Nutr Rev. 2023;81(7):869-886. doi:10.1093/nutrit/nuac094Nnodum BN, Oduah E, Albert D, Pettus M.Ketogenic diet-induced severe ketoacidosis in a lactating woman: A case report and review of the literature.Case Rep Nephrol. 2019;2019:1214208. doi:10.1155/2019/1214208Lyngstad A, Nymo S, Coutinho SR, et al.Investigating the effect of sex and ketosis on weight-loss-induced changes in appetite.Am J Clin Nutr. 2019;109(6):1511-1518. doi:10.1093/ajcn/nqz002Epilepsy Foundation.Ketogenic diet.American Diabetes Association.Get to know carbs.National Institutes of Health.NIH study compares low-fat, plant-based diet to low-carb, animal-based diet. Last updated: January 21, 2021.Hopkin L, Broadbent H, Ahlborn GJ.Influence of almond and coconut flours on ketogenic, gluten-free cupcakes.Food Chem X. 2021;13:100182. doi:10.1016/j.fochx.2021.100182
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Ashtary-Larky D, Bagheri R, Bavi H, et al.Ketogenic diets, physical activity and body composition: A review.Br J Nutr. 2022;127(12):1898-1920. doi:10.1017/S0007114521002609Dowis K, Banga S.The potential health benefits of the ketogenic diet: A narrative review.Nutrients. 2021;13(5):1654. doi:10.3390/nu13051654McGaugh E, Barthel B.A review of ketogenic diet and lifestyle.Mo Med. 2022;119(1):84-88. PMID: 36033148; PMCID: PMC9312449.Holtzman B, Ackerman KE.Recommendations and nutritional considerations for female athletes: Health and performance.Sports Med. 2021;51(Suppl 1):43-57. doi:10.1007/s40279-021-01508-8Rogan MM, Black KE.Dietary energy intake across the menstrual cycle: A narrative review.Nutr Rev. 2023;81(7):869-886. doi:10.1093/nutrit/nuac094Nnodum BN, Oduah E, Albert D, Pettus M.Ketogenic diet-induced severe ketoacidosis in a lactating woman: A case report and review of the literature.Case Rep Nephrol. 2019;2019:1214208. doi:10.1155/2019/1214208Lyngstad A, Nymo S, Coutinho SR, et al.Investigating the effect of sex and ketosis on weight-loss-induced changes in appetite.Am J Clin Nutr. 2019;109(6):1511-1518. doi:10.1093/ajcn/nqz002Epilepsy Foundation.Ketogenic diet.American Diabetes Association.Get to know carbs.National Institutes of Health.NIH study compares low-fat, plant-based diet to low-carb, animal-based diet. Last updated: January 21, 2021.Hopkin L, Broadbent H, Ahlborn GJ.Influence of almond and coconut flours on ketogenic, gluten-free cupcakes.Food Chem X. 2021;13:100182. doi:10.1016/j.fochx.2021.100182
Ashtary-Larky D, Bagheri R, Bavi H, et al.Ketogenic diets, physical activity and body composition: A review.Br J Nutr. 2022;127(12):1898-1920. doi:10.1017/S0007114521002609
Dowis K, Banga S.The potential health benefits of the ketogenic diet: A narrative review.Nutrients. 2021;13(5):1654. doi:10.3390/nu13051654
McGaugh E, Barthel B.A review of ketogenic diet and lifestyle.Mo Med. 2022;119(1):84-88. PMID: 36033148; PMCID: PMC9312449.
Holtzman B, Ackerman KE.Recommendations and nutritional considerations for female athletes: Health and performance.Sports Med. 2021;51(Suppl 1):43-57. doi:10.1007/s40279-021-01508-8
Rogan MM, Black KE.Dietary energy intake across the menstrual cycle: A narrative review.Nutr Rev. 2023;81(7):869-886. doi:10.1093/nutrit/nuac094
Nnodum BN, Oduah E, Albert D, Pettus M.Ketogenic diet-induced severe ketoacidosis in a lactating woman: A case report and review of the literature.Case Rep Nephrol. 2019;2019:1214208. doi:10.1155/2019/1214208
Lyngstad A, Nymo S, Coutinho SR, et al.Investigating the effect of sex and ketosis on weight-loss-induced changes in appetite.Am J Clin Nutr. 2019;109(6):1511-1518. doi:10.1093/ajcn/nqz002
Epilepsy Foundation.Ketogenic diet.
American Diabetes Association.Get to know carbs.
National Institutes of Health.NIH study compares low-fat, plant-based diet to low-carb, animal-based diet. Last updated: January 21, 2021.
Hopkin L, Broadbent H, Ahlborn GJ.Influence of almond and coconut flours on ketogenic, gluten-free cupcakes.Food Chem X. 2021;13:100182. doi:10.1016/j.fochx.2021.100182
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