How Many Carbs Can Be Eaten on a Keto Diet?

Contrary to popular belief, there isn't a single carb limit that works for everyone. Instead, factors such as your age, the amount of physical activity you do, your metabolism, and other lifestyle choices can all affect how many carbohydrates you can comfortably eat while following a keto diet.

With that in mind, let's break it down further.

What Is the Keto Diet?

The keto diet was originally developed in the 1920s by American physician Russell Wilder at the Mayo Clinic. Initially, he created the diet as a treatment for epilepsy after researchers noticed that fasting could reduce the likelihood of seizures in some patients.

The ketogenic diet involves dramatically reducing your carbohydrate intake while increasing your consumption of healthy fats and protein. It is based around the fact that when carbs are limited, the body enters a metabolic state called ketosis, in which it produces ketones from fat for energy.

Today, millions of people around the world follow the keto diet for various reasons, including to support weight loss, manage blood sugar levels, and control their appetite.

What Is the Typical Carb Limit on a Keto Diet?

Most keto diet plans recommend consuming between 20 and 50 grams of carbohydrates per day.

That's because, for many people, only consuming between 20 and 30 grams of net carbs every day is enough to enter ketosis relatively quickly. Others may be able to consume slightly more and still maintain ketosis, hence the variation in the range.

However, it is important to note that all carbohydrates are not equal, which is why the source of your carbs matters. For instance, twenty grams of carbohydrates from leafy greens will affect your body differently than twenty grams from a soft drink or lollies.

Overall, the aim of a ketogenic diet is to keep your carbohydrate intake low enough that your body relies on stored and dietary fat as its main source of energy.

Should You Count Total Carbs or Net Carbs?

One of the biggest points of confusion for those just starting out on the keto diet is the difference between total carbs and net carbs. That said, there is a clear distinction between the two.

Essentially, total carbs refer to all carbohydrates in a food. Net carbs, on the other hand, are calculated by subtracting fibre from total carbohydrates.

A simple example is as follows:

Does Everyone Have the Same Carb Limit?

Unfortunately, not everyone has the same carb limit, which is why some people perceive they have more success on the keto diet than others.

Some people can eat 50 grams of carbs per day and remain in ketosis. But others may need to stay closer to 20 grams.

Several factors can influence your ketosis carbohydrate intake, including your:

If you're serious about following a ketogenic diet, then it is a good idea to use the Bondi Meal Prep's keto calculator. It will help you to estimate your ideal calorie intake, macronutrient targets, and daily carbohydrate allowance based on your individual goals.

Rather than just simply guessing, a keto calculator uses details such as your weight, height, activity level, and objectives to generate bespoke recommendations. For women who are new to keto, this can be very beneficial in removing a lot of uncertainty. It can also make meal planning much easier.

Which Foods Can You Eat While Staying Within Your Carb Limit?

If the keto diet has one thing going for it, it is that there are plenty of delicious foods you can eat that fit comfortably within it.

Some of the most popular include:

Many people find success on the keto diet by building meals around a protein source, then adding vegetables, before including healthy fats to increase flavour. One example is grilled chicken with avocado, leafy greens, and olive oil dressing, which fits perfectly into a keto eating plan. Here is a cookbook full of other great options.

Can Women Follow a Keto Diet Successfully?

For decades, many women have successfully used keto as part of their weight loss journey. That said, every woman responds differently.

Some are able to achieve improved appetite control and enjoy much steadier energy levels. However, others may find they need to adjust their carbohydrate intake over time to suit their lifestyle and level of physical activity.

The most successful approach is usually the one that feels realistic to stick to over the long-term. Paying attention to how your body feels, eating nutrient-dense foods, and choosing a personalised keto meal plan will give you every chance of flourishing.