How Many Carbs Can You Have On Keto: The Ketogenic Diet

How Many Carbs Can You Have On Keto: The Ketogenic Diet

The ketogenic diet has gained popularity in the health and wellness world in recent years, and is surely in the spotlight quite frequently, even if only for the fact that it may seem like a drastic change in your everyday diet. 

Before we get into how many carbs you should ideally be consuming while on the keto diet, let’s break down what the ketogenic diet actually is.

What is a Keto Diet? 

Essentially, a keto diet is one where carb intake is significantly reduced so that the focus is reassigned mostly to fats, and then protein. The ketogenic diet works by making your body transition into the metabolic state called ketosis, which is when your body becomes more efficient at burning fat for fuel as opposed to other nutrients, or, more specifically, carbs. 

So, how many carbs does that suggest? 

The ketogenic diet is based on percentages of caloric intake, not a number. That being said, though, for most people, it nets to about 15-30g carbs per day based on about a 2000-calorie daily intake, which is generally recommended. 

While on the keto diet, carbs should make up about 5% of your daily caloric intake. Eating less than 50 grams of carbs each day eventually means your body fuel that it can use quickly, and this is when ketosis starts. 

In other words, it is the restriction of your intake of carbohydrates that actually allows the ketogenic diet to work properly. 

Does the type of carb matter? Can I still have sugar, alcohol, bread, etc.? 

When on the keto diet, it is definitely important to pay attention to the kinds of carbs you are enjoying the most of. The ketogenic diet will work best if you cut back mostly on simple carbs like sugar, alcohol, soda, pastries, and white bread. This is because these kinds of carbs are broken down faster by your body, and do not contain much fiber. Additionally, these foods are generally very high in carbs, so avoiding them will make it much easier to meet the recommended carbohydrate intake for the keto diet. 

Focusing on complex carbs that are full of fiber can have beneficial effects even outside of the ketogenic diet, so it definitely does not hurt to work on incorporating more of these into your everyday meals. 

What carbs and other foods should I be eating while on keto? 

The best carbs to be eating while on keto are whole grains and fruits and vegetables. More specifically, vegetables that grow above ground are good sources of carbs that will not break your progress. 

Other foods that are great while on keto include cheeses, eggs, fish and seafood, meat, and natural fats like oils and butter. 

How about drinks? 

When it comes to beverages, it is best to stick to low-carb options. Water, coffee, and tea all have zero carbs naturally, and red wine is another good option that only contains about 2 net carbs per 100 grams. 

Other beverages that you can enjoy while on keto are protein shakes. Ideally, you should opt for protein powders that have been made with the keto diet in mind, so that you can get your protein kick without sacrificing any of your progress. 

Speaking of which, Orgain has two tasty options if you are in search of a keto-friendly protein powder. Our Keto Collagen Protein Powder has 5 grams of fat, 3 grams of carbs, and 10 grams of protein per 90-calorie serving, and it mixes easily into water, coffee, tea, or smoothies, making it versatile and delicious. 

We also offer our Keto Plant Protein™ Organic Ketogenic Protein Powder that boasts 13 grams of fat, 16 grams of carbs, and 10 grams of protein per 180-calorie serving. 

Orgain works hard to provide you with good, clean nutrition by incorporating plenty of high-quality, non-GMO ingredients, and that includes options for keto, too!

Benefits of a Keto Diet 

Aside from just helping with weight loss, the keto diet does have several health benefits. This is mainly because keto steers you away from junk foods made of simple carbs, and instead focuses on healthy fats and protein-packed foods. Here are just a few of the benefits a keto diet might bring you. 

Can Help Support Weight Loss and Intermittent Fasting Efforts 

The keto diet helps support weight loss, and by default, intermittent fasting efforts, by speeding up your metabolism as well as reducing your appetite. This happens because when you focus on complex carbs full of fiber, as well as healthy fats and protein sources, your body does not break down your food quite as quickly as it does when it comes to simple carbs and junk foods. 

Ketogenic foods fill you up, and keep you full for longer, and they may even reduce the hormones that stimulate hunger. 

Can Help Support Healthy Metabolism and Blood Sugar Levels

Going keto can help support a healthy metabolism as well as blood sugar levels because it directs you to focus on consuming healthful foods. When your diet consists of an abundance of processed and refined carbs, it can cause your blood sugar to rise and fall significantly, and these changes can negatively impact your health. 

The keto diet calls for a drastic reduction in the amount of carbs you eat, thus forcing you to be mindful of the kinds of carbs you find on your plate each day. This, in turn, also supports your metabolism by supporting your overall wellbeing. 

Can Help Support Regular Digestion

The keto diet calls for more complex carbs and less simple carbs in order to meet the recommended, restricted carb intake. One of the best things about complex carbs is that they generally are full of fiber, which helps promote a healthier, more regular digestive system. Fiber also helps keep you feeling full, which may reduce sporadic eating schedules or unneeded, indulgent snacks. 

Going keto definitely requires you to make significant changes in terms of how many carbs you eat every day, as well as what kinds of carbs, but it is still manageable. It may take some getting used to, but going keto can have plenty of health benefits that may make it worth it.


When it comes to the keto diet, in order to achieve the metabolic state of ketosis you have to drastically reduce the amount of carbs in your everyday diet. More specifically, you should aim for carbs to make up about 5% of your daily caloric intake, with the remaining percentage falling into the hands of healthy fats and protein. 

Not only can going keto help you along your weight loss journey, but it can even promote a healthier digestive system as well as healthier metabolism and blood sugar levels. Overall, the keto diet can be difficult to get used to at first, but in the long run all of the benefits can be worth it, especially if you are looking for a more balanced, healthful way to craft your daily meals. 



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