How many carbohydrates on keto?

Author: Adrianna Kalista

Adrianna Kalista

Passionate about writing and a graduate in clinical dietetics. She is particularly interested in phytotherapy and the effects of ketogenic nutrition on cognitive brain function.

Author: Amelie Szczepanski

Amelie Szczepanski

Graduate in dietetics. She is interested in the ketogenic diet and its effects. She is responsible for content creation and content verification on the website.

What will you learn from the article?

What is the macronutrient distribution on the keto diet?

The goal of the ketogenic diet is to put the body into a state called ketosis, in which the body starts to use fats as the main source of energy instead of carbohydrates. To achieve this, the macronutrient distribution of the ketogenic diet is as follows:

• 70-80% fats: the primary source of energy in the keto diet is fats, which come from both plant and animal sources. Oils (e.g. olive oil, coconut oil), fatty fish, meat, nuts, seeds and high-fat dairy products (e.g. butter, cream, cheese) are consumed.
• 15-20% protein: protein plays an important role in the recovery of muscle and other tissues, but the amount must be controlled in a ketogenic diet. This is because too much protein can be converted into glucose, which could disrupt the state of ketosis. Protein is therefore consumed in moderate amounts, coming mainly from meat, eggs, fish and dairy products.
• 5-10% carbohydrates, which usually does not exceed 50g per day: The main restriction of the keto diet is to minimise carbohydrate intake, as it is the low levels of carbohydrates that lead to the state of ketosis. Carbohydrate sources on this diet are mainly low-starch vegetables (e.g. green leafy vegetables, broccoli, cauliflower) and small amounts of fruit such as berries.

This distribution of macronutrients causes the body, deprived of access to glucose from carbohydrates, to start producing ketones from fat, which becomes an alternative energy source for the brain and other organs.

How do I calculate carbohydrate on keto?

In order to calculate a detailed individual macronutrient breakdown correctly, you need to know your calorie requirements. Assuming an example caloric requirement of 1800 kcal, we are able to calculate the specific amount of carbohydrates, protein and fats. To do this, we need to know that each macronutrient provides us with a specific amount of calories:

• 1 g carbohydrate – 4 kcal
• 1 g protein – 4 kcal
• 1 g of fats – 9 kcal

Assuming a calorific requirement of 1800 kcal, calculate 10% of this figure. Knowing that this is 180 kcal, we need to divide this number by 4, as this is the amount of calories provided by 1 g of carbohydrate. The final result – 45 g – is the amount of carbohydrates a person whose caloric requirement is 1800 kcal should consume.
Using the same scheme, let’s calculate the distribution of protein and fat in the diet:

• Protein: 20% of 1800 kcal is 360 kcal. We divide this figure by 4, which is how many calories 1 g of protein provides. The final result is 90 – this is how many grams of protein a person with a caloric requirement of 1800 kcal should consume.
• Fats: 70% of 1800 kcal is 1260 kcal. This figure is divided by 9, giving a result of 140 g. For a person consuming 1800 kcal, the fat requirement is 140 g.

Does the amount of carbohydrates that can be consumed change?

The amount of carbohydrates consumed changes as the ketogenic diet progresses. During keto adaptation, when the body is just getting used to burning fat as the main source of energy, it is recommended to drastically reduce carbohydrate intake. After this stage, the amount can be increased.

How many carbohydrates on keto adaptation?

The process of adaptation to ketosis usually takes between 1 and 4 weeks, during which it is recommended to limit carbohydrates to a maximum of 20g per day. Protein should be consumed at 1-1.5g per kilogram of body weight and the remaining calories, or 70-80% of total caloric intake, should be allocated to fat. During keto adaptation, the body loses important vitamins and minerals as a result of carbohydrate reduction, leading the body to excrete excess water and use up glycogen stores from the muscles and liver. It is important to ensure that electrolytes such as potassium, magnesium and sodium are replenished during this period. For this purpose, it is worth reaching for keto electrolytes, which, in addition to providing essential nutrients, reduce the unpleasant discomforts associated with the body’s adaptation to a new dietary model.

How many carbohydrates after adaptation?

Once the state of ketosis has been reached, it is possible to increase the amount of carbohydrates consumed, but always maintaining the correct proportions of macronutrients. The recommended maximum daily amount of carbohydrates is approximately 50 grams.
The exact amount may vary depending on individual body characteristics such as weight, physical activity level and metabolism. It is worth knowing that in order to maintain a state of ketosis, some people may need to reduce their carbohydrate intake below the accepted number, while another group of people can afford a slightly higher amount. In order to be sure how the amount of carbohydrates we consume is affecting our bodies, it is important to monitor how the body reacts and adjust the diet according to our needs and dietary goals.

How much carbohydrate does it knock out of keto?

The amount of carbohydrate that knocks the body out of a state of ketosis is not strictly defined. However, it is worth knowing and sticking to the assumption that an intake of more than 50g of net carbohydrates per day can already lead to a disordered state of ketosis.
This number can be higher or lower depending on individual body characteristics, physical activity levels and other factors.

What are net carbohydrates and why are they important on a keto diet?

When following a ketogenic diet, it is important to know the difference between gross and net carbohydrates.
Gross carbohydrates are the sum of all the sugars that a serving of a particular product contains, whereas net carbohydrates are those that are actually assimilated by the body.
Non-absorbable carbohydrates include:

• dietary fibre – found in raw fruit, vegetables and whole grain products, among others.
• polyols – or sugar alcohols, which include xylitol, erythritol, maltitol, stevia and sorbitol.

In the context of the keto diet, net carbohydrates are important. They allow for a slightly more relaxed approach to restrictive dietary rules, which is particularly important in the context of fibre-rich fruit, the consumption of which is limited on keto.
Knowing your net carbohydrates is important because it allows you to include fruits and vegetables that, despite being high in carbohydrates, are rich in fibre, so that the actual net carbohydrate content is lower.

How do you count carbohydrates on keto?

Already knowing what gross and net carbohydrates are, calculating their content in products is very simple. To get this value, subtract the fibre and polyol content from the total number of carbohydrates in the product.
In simple terms, net carbohydrate is the result of the following equation:
total carbohydrates – half of the polyols (except erythritol) – fibre

What carbohydrates can you eat on a keto diet?

It is important to know that carbohydrates are a broad group of compounds that are a source of valuable nutrients. For this reason, they should not be completely excluded. Carbohydrates include, among others, dietary fibre, which influences the normal functioning of the intestines and the intestinal microbiota. Fibre also has bad cholesterol-lowering effects, promotes weight loss and increases the feeling of satiety[4]. Therefore, it is essential in everyone’s diet, including those following the keto diet.

In the ketogenic diet, carbohydrates include:

• Low-carbohydrate fruits and vegetables
• Low carbohydrate nuts
• Low-carbohydrate product alternatives: keto tortillas, keto bread, keto bread

While it may seem that the rules of the keto diet can be restrictive, being aware of what to eat on keto allows you to maintain a varied menu and reduce the risk of essential nutrient deficiencies.

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