Keto Questions: How Many Carbs Can You Eat and Stay in Ketosis?

How Many Carbs Can You Eat and Stay in Ketosis

How Many Carbs Can You Eat and Stay in Ketosis?

Every “body” is different, but there are some basics that enter into the ketogenic diet sphere for all people who are trying the ketogenic diet to achieve ketosis & weight loss.

To be in ketosis, your daily carb intake should be low – waaay lower than you are used to!

Moving from a normal western diet to the ketogenic diet is a stretch for most people. And giving up chips, carby breakfast foods, carb-filled snacks during the day, carb rich sodas, energy drinks, protein powders, and microwave dinners is seems like an impossibility.

The typical western diet consists of high carb, high calorie, garbage foods packed with chemicals most people have never heard of and have no idea what they do to your body inside your cells.

Frankly, what we eat – ie food that comes from packages – is disgusting. But, the boxes look so appetizing, right?

I mean, who doesn’t like a cute, fat-fingered friend making the meal look like so much fun?

high carb foods

The beauty of the ketogenic diet is that it’s based on eating real food, ditching sugars, ditching carbs (from packaged foods) and adapting the body to real, healthy, foods that are good for the body.

Aside from getting your body into a state of ketosis, you will eat better and feel better about yourself once you adapt to the keto diet.

 

That brings us back to the question of: how many carbs can you eat and stay in ketosis?

Generally, to stay in ketotis, you’ll want to eat less than 50g of net carbs per day. Your carbs should come from vegetables, nuts and seeds and keto friendly fruit. (See our ketogenic diet food list to find healthy choices.)

Below 50g of net carbs each day is enough for most people to stay in ketosis. Make sure to get your carbs from vegetables (10-15g), nuts and seeds (5-10g), and fruits (5-10g). – Keto Calculator

When reading food labels in the US, subtract the fiber content of the food from the total carbs to get your net carb count. This will give you the carb count of the food so you can add it to your daily tally.

 

For Fruits and Veggies, here’s a list of the carb count in most fruits and veggies you’ll be eating (below list in net carbs):

Vegetables:

  • Artichoke 6.9
  • Asparagus (6) 2.4
  • Beans, green 2.9
  • Beets 6.5
  • Bok Choy 0.7
  • Broccoli 1.7
  • Brussels Sprouts 7.6
  • Cabbage 1.1
  • Carrot 5.1
  • Cauliflower 1.5
  • Celery 0.8
  • Collard Greens 3.0
  • Cucumber 1.8
  • Eggplant 2.0
  • Garlic (1 clove) 1.0
  • Lettuce 0.5
  • Mushroom 1.0
  • Okra 2.0
  • Onion 4.0
  • Parsnip 9.0
  • Peas 6.5
  • Peppers, Green 3.4
  • Peppers, Red 3.3
  • Pickle (1 medium) 2.0
  • Pumpkin 6.3
  • Radish 0.5
  • Rutabaga 4.0
  • Spinach 0.2
  • Squash, Yellow 1.4
  • Tomato 3.2
  • Turnips 2.3
  • Zucchini 3.3

Fruits:

  • Apricot (1 whole) 3.1
  • Avocado (1 whole) 0.5
  • Cantaloupe 3.0
  • Carambola/Starfruit (1 whole) 3.0
  • Cherries 4.2
  • Coconut 1.3
  • Grapes 6.7
  • Grapefruit (1 whole) 9.0
  • Honeydew 3.6
  • Kiwi 6.5
  • Lemon (1 whole) 3.8
  • Mango 6.3
  • Orange (1/2) 6.5
  • Passionfruit (1 whole) 2.0
  • Peach (1 whole) 8.9
  • Pineapple 4.3
  • Plantain (1/2 med/10″) 6.0
  • Plum (1 whole) 7.6
  • Watermelon 2.6

Berries:

  • Acai Berry (1 oz) 5.0
  • Blackberry 2.7
  • Blueberry 4.1
  • Boysenberry 13.0
  • Cranberry 2.0
  • Currant 4.0
  • Huckleberry (3.5 oz) 8.0
  • Raspberry 1.5
  • Strawberry 1.8

Carbs have been a staple of your diet and moving away from boxed & packaged carbs as a cornerstone of your daily food intake will be a challenge.

But, you can do it.

 

Conclusion & Next Steps

Ketosis test stripsStaying in ketosis is the goal of the ketogenic diet, so keep carbs under 50 net grams per day, and you are most likely to achieve a constant state of ketosis.

If you want to push your carb count limit, get some ketone test strips to test your body’s limit to find out where your optimal carb count is to stay in ketosis.

Meanwhile, if you stick to counting carbs daily for the first month or so, you’ll get into a good habit of a low carb, high fat, moderate protein routine – and optimal shape for those on a ketogenic diet.

Need help planning your meals? Check out these Keto Diet Books for inspiration.

 

In a weight loss stall? Find out how to break a fat loss plateau on the ketogenic diet.

 

what can you eat on the ketogenic diet

 

Disclaimer: I’m not a dietitian or nutritionist, but a health enthusiast, clean eater and ketogenic diet and intermittent fasting partaker. I started this website because I love the keto diet and intermittent fasting lifestyle. My favorite way of eating is to eliminate as many carbs as possible from my diet, eat lots of greens, and real food, forego anything that comes in boxes or is manufactured or produced in a factory or made from chemicals that mean absolutely nothing to the average person. I’m recommending products in this article that have affiliate links and will pay me a small commission if you purchase something to help you along with your keto diet. I always recommend products I think will be beneficial based on other people’s reviews of the products or my personal research on the efficacy of the product, on your ketogenic diet journey. 

 

2 Comments

  1. Kim
    September 7, 2017 / 10:55 pm

    Okara needs to go on that list