When it comes to the keto diet, one of the most common questions is “How many net carbs can I eat in a day?” The general recommendation for keto is to keep net carbs (total carbs minus fiber) below 20-50 grams per day. However, within that range, the optimal amount can vary based on the individual.
What are net carbs?
Net carbs refer to the total carbohydrates in a food minus the fiber. Fiber does not significantly impact blood sugar levels and does not need to be restricted on keto. To calculate net carbs:
Total Carbohydrates – Fiber = Net Carbs
For example, 1 cup of broccoli has 6g total carbs and 2.4g fiber. Therefore, the net carbs in 1 cup of broccoli are 3.6g.
Why keep net carbs low on keto?
The ketogenic diet is centered around eating foods that are low in net carbs. This forces your body to burn fat, instead of glucose from carbs, for fuel. Eating 20-50g net carbs or less each day promotes ketosis, which is the goal of keto. In ketosis, your liver converts fat into ketones which become the main energy source for your brain and body.
Is 50 net carbs too high for ketosis?
For most people, eating 50 net carbs or less will induce ketosis. However, within that range, some may need to go lower than 50g to reach and sustain ketosis. Factors like metabolism, activity level, and medical conditions can impact carb tolerance on keto. Those new to the diet often have to gradually reduce carbs to find their personal carb limit for ketosis.
Signs you may need to lower carb intake:
- Not losing weight
- Feeling hungry and cravings
- Low energy or mental fogginess
- Not showing ketones in urine or blood
If you are experiencing any of these symptoms consistently at 50g net carbs, try gradually decreasing carbs by 5-10g per day until symptoms improve. This can help narrow in on your optimal carb limit.
Benefits of lowering net carbs below 50g
For some individuals, keeping net carbs closer to 20-30g daily leads to better ketosis and keto results. Benefits may include:
- Easier time entering ketosis
- More consistent energy and mental clarity
- Improved appetite control and craving reduction
- Faster weight loss
- Lower blood sugar and insulin levels
- Reduction in glycation and inflammation
The level of carb restriction needed to reap these benefits depends on the individual. Tracking ketones and symptoms at different carb intakes can help determine your optimum range.
Foods to eat to stay under 50 net carbs
With some planning, most people can stay under 50g net carbs fairly easily. Foods that tend to fit into a 50g net carb keto diet include:
Non-starchy vegetables:
- Leafy greens like spinach, kale, lettuce
- Broccoli, cauliflower, Brussels sprouts
- Asparagus, green beans, zucchini
- Tomatoes, peppers, eggplant
- Onions, garlic, mushrooms
- Cucumbers, cabbage, celery
High fat dairy:
- Cheese
- Plain Greek yogurt
- Heavy cream
- Butter
Protein foods:
- Meat – beef, chicken, pork, lamb
- Fish and shellfish
- Eggs
Nuts and seeds:
- Almonds, walnuts, macadamia, pecans
- Pumpkin seeds, sunflower seeds
- Nut butters
Fats and oils:
- Olive oil, avocado oil
- Coconut oil, MCT oil
- Butter, ghee
- Lard, tallow, duck fat
- Olives, avocado
Low carb sweets:
- Dark chocolate (85% cacao or higher)
- Berries
- Sugar free sweeteners
Sample meal plan under 50 net carbs
Here is an example one day meal plan that keeps net carbs under 50g:
| Meal | Foods | Net Carbs |
|---|---|---|
| Breakfast | 2 eggs scrambled with 1 oz cheddar cheese 1/2 avocado 1 oz almonds |
5g |
| Lunch | Tuna salad with mayo on lettuce leaves 10 green olives |
3g |
| Dinner | 6oz chicken breast 1 cup broccoli with butter Side salad with olive oil dressing |
9g |
| Snack | 1/4 cup blueberries 1 oz pecans |
5g |
| Total net carbs: | 22g |
As you can see, it’s possible to keep net carbs around 50g or lower while still enjoying a variety of delicious and satisfying foods. The key is choosing nutritious, low carb options in each food group.
Foods to limit to reduce carbs
To keep net carbs low while following a 50g carb keto diet, you’ll need to avoid or strictly limit some higher carb foods. Foods that should be limited include:
- Grains – wheat, rice, oats, corn, pasta, bread
- Starchy vegetables – potatoes, sweet potatoes, peas, winter squash
- Beans and legumes
- Fruit – especially very sweet fruits like bananas, grapes, mangos
- Sugary foods – soda, juice, candy, desserts
- Processed low fat foods
- Packaged snacks and meals made with refined carbs
If you indulge in any of these foods, make sure to account for the carbs in your daily net carb goal.
The benefits of limiting net carbs to 20-30g daily
While up to 50g net carbs daily may work for some people, lowering to the 20-30g range offers a few added benefits:
- Faster ketosis – Fewer carbs makes it easier to quickly enter ketosis after starting keto or after a cheat day.
- Consistent ketosis – Stricter carb limits leaves less margin for error, reducing the likelihood of accidentally kicking yourself out of ketosis.
- Increased fat burning – Very low carb intake encourages your body to burn through glycogen stores and shift to burning primarily fat for fuel.
- Greater appetite control – Ketosis works as a natural appetite suppressant. Lower carb intake may strengthen this appetite-blocking effect.
- More weight loss – For many people, keeping net carbs around 20-30g leads to faster and more dramatic weight loss.
Some people can achieve these benefits at 50g net carbs or higher, while others need to stick to the lower end of the recommended keto range. Testing different intakes to see how your body responds can help you find your personal sweet spot.
Possible downsides of very low carb intake:
- Difficulty sticking to it long term
- Increased risk of hypoglycemia in diabetics
- Constipation from lack of fiber
- Fatigue, headaches, cramps (“keto flu”)
- Nutrient deficiencies if diet isn’t well-planned
These side effects can often be reduced or avoided by choosing low carb foods wisely, staying hydrated, supplementing electrolytes, and exercising. Consulting a healthcare provider is recommended when significantly reducing carb intake.
Is a “moderate” 50g net carb keto diet better?
Somewhere between 20-50g daily is considered a moderate carb intake on keto. For some people, this moderate range may provide an ideal balance of carb restriction with flexibility and sustainability. Potential benefits of 50g net carbs keto include:
- Easier to maintain long term due to more food options
- Less risk of keto flu symptoms
- Reduced cravings from very low carb diets
- Allows room for occasional higher carb foods
- May be safer for certain medical conditions
However, 50g carbs may not induce strong ketosis for everyone. It can take self-experimentation and tracking your results at different intakes to know if a moderate or very low carb approach is best for you.
Tips to make 50g net carbs work:
- Focus on getting most carbs from fibrous vegetables and low glycemic fruits like berries
- Time carb intake around your workouts
- Consider intermittent fasting or time-restricted eating
- Test ketones and watch for signs carbs need lowering
- Be active and exercise several times per week
Individual factors that affect carb needs
Several personal factors impact how many carbs someone can eat while remaining in ketosis. These include:
Insulin resistance
People with severe insulin resistance, metabolic syndrome, and type 2 diabetes often do better with a very low carb keto diet, like 20-30g net carbs per day. Insulin resistance makes it harder to utilize glucose properly, so a lower carb intake that doesn’t spike insulin as much may be beneficial.
Activity level
If you are very active with high levels of exercise and muscle mass, you may be able to stay in ketosis at 50g or slightly higher carbs. Intense exercise can help burn through glycogen to maintain ketosis at a higher carb intake.
Metabolism
A faster metabolism from a young age, male gender, or high muscle mass allows some people to utilize more carbs efficiently. Those with slower metabolisms may need to be stricter at staying under 20-30g net carbs.
Weight loss goals
People wanting to maximize weight loss may benefit from sticking to the lower end of the carb range, around 20-30g. But higher carbs can work fine for just maintaining ketosis and weight.
Food preferences
If you enjoy higher carb foods like fruit, starchy veggies, and dairy, a moderate carb keto diet around 50g can fit these foods in while keeping carbs low enough to remain in ketosis.
Appetite control
If you struggle with feeling excessively hungry or having intense cravings, a very low carb intake may provide superior appetite regulation. But a moderate carb approach may work well if cravings are not a major issue.
Tracking progress at different carb intakes
Testing your personal responses at different daily carb levels can help determine if a moderate or very low carb intake works best for you. Ways to track your progress include:
Monitor ketones
Using urine test strips or a blood ketone meter can confirm if you are reaching optimal ketone levels at different carb intakes. Try 20-30g carbs for several weeks, then gradually increase carbs while checking ketones to watch for any changes.
Check weight and body measurements
Your rate of weight and body fat loss at different carb intakes can indicate what level leads to best results for you.
Assess symptoms
Pay attention to energy, hunger, cravings, digestion, and mental clarity as you adjust carbs. Symptoms can reveal your optimal carb intake.
Be patient
It can take 3-6 weeks or longer at a given carb level to fully assess its impact. Give your body time to adapt to each intake.
Modifying carb intake if needed
Start at the high end around 50g net carbs if you prefer more dietary flexibility. But be prepared to reduce carbs in 5-10g increments if you have trouble getting into ketosis or experience increased hunger and cravings. This continues until symptoms improve.
If you begin very low carb, you can gradually add back in small amounts of nutritious carbs until ketosis is impacted. Go slowly and assess changes. However, some feel best sticking to 20-30g long-term.
Conclusion
While up to 50g net carbs per day can lead to ketosis, some individuals see better results lowering towards 20-30g. Moderate carb keto provides more flexibility but may not optimally control appetite and cravings. Very low carb keto requires more dietary diligence but delivers superior ketosis for many people. Tracking your individual response by assessing ketones, weight loss, and symptoms at different carb intakes can help determine the sweet spot that fits your needs and preferences.
