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Starting with the basics, if you are someone who is following or planning to follow a ketogenic (keto) diet, you might be wondering about the ideal amount of carbs you should consume. Surprisingly, in contrast to traditional diets, the keto diet doesn’t focus on calorie intake but actually insists on low carbohydrate intake. In this post, we will explore how many carbs you should aim for while following a keto diet. There are two types of carbs, total carbs, and net carbs. Total carbs refer to the overall quantity of carbohydrates in your food, while net carbs indicate the total carbs minus the fiber and sugar alcohols. When following a keto diet, you need to monitor your net carb intake as the ketogenic diet aims to keep your body in a metabolic state called ketosis where your body burns fat for energy instead of glucose. Consuming too many carbs can disrupt your body’s ketosis state, which may affect your weight loss goals. As a rule of thumb, when following a standard ketogenic diet, a person is recommended to consume less than 20-50 grams of net carbs per day. However, it’s important to mention that this range can vary based on individual body composition and weight loss goals. While some people can remain in ketosis with a higher intake of carbs, others might require a strict low carb diet to stay in ketosis. You can measure your body’s ketosis level through a blood ketone meter or urine strips. Now that we know the basics of net carbs let’s move on to some factors that can influence your carb intake on a keto diet. Firstly, your activity level affects your body’s carb intake. If you are an athlete or someone who engages in high-intensity workouts, your body will require a higher carb intake to fuel your physical activity. Secondly, a person’s age, sex, and weight can also play a critical role in determining their carb intake. For instance, a man who weighs around 86 kg might require more carbs than a woman who weighs 63 kg. Lastly, while trying to calculate net carbs, it’s important to choose healthy, high-fiber, and nutrient-dense foods. By opting for such foods, you can maximize your nutrient intake while still keeping your net carb consumption in check. Foods such as non-starchy vegetables, nuts, seeds, and healthy fats (olive oil, coconut oil, MCT oil) are preferred choices for those following a ketogenic lifestyle. In conclusion, the ideal amount of net carbs one should consume on a ketogenic diet varies based on individual body composition and other factors such as activity level, age, sex, and weight. However, the most widely recommended range for net carbs is between 20-50 grams per day. As always, it’s crucial to consult a healthcare professional before making significant dietary changes, especially if you have underlying medical conditions. Happy keto-ing!

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