How many carbs can I eat on a ketogenic diet?

By Dr. Stephen Phinney and the Virta Team

Carbohydrate tolerance varies among individuals.  Some people may need to limit themselves to no more than 30 grams of total carbohydrates per day to remain in nutritional ketosis and maintain its benefits; while others may be able to consume more.  However, most people with underlying metabolic issues find that they need to maintain a carbohydrate intake below 50 grams per day, especially if they have type 2 diabetes. With diabetes reversal and weight loss over time, many people’s insulin sensitivity improves, and this can open the door to increased carbohydrate tolerance. Thus, to remain in sustained nutritional ketosis you may want to initially consume closer to 30 grams per day; and then while tracking fingerstick blood ketones (the urine test is undependable) explore your personal level of carbohydrate tolerance while maintaining your metabolic health.

Back to Keto FAQ


Related blog posts

Dr. Stephen Phinney on Nutritional Ketosis and Ketogenic Diets: Video Series - Dr. Stephen Phinney put together a three-part video series on ketogenic diets and nutritional ketosis. You'll learn the nutrition science ... Read More
Ketone Supplements: The Pros and Cons - Ketone supplements rapidly and transiently increase blood concentrations of BOHB. On the surface, this seems like it should promote positive ... Read More
Foods that contain protein How Much Protein Do You Need In Nutritional Ketosis? - When embarking on a well-formulated ketogenic diet and going through the process of keto-adaptation, there are necessary changes in how ... Read More

Leave a reply

Your email address will not be published.