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.

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5 Comments

  1. Avatar

    I live in canada…I wish there was a simple info sheet I could take to my doctor. Can you help? Thanks

    Reply

    1. Virta Health

      While we don’t have an information sheet like you are requesting, we do have great information on our website about the Virta treatment and our results: https://www.virtahealth.com/research . You provider can also go to: https://www.virtahealth.com/healthcareproviders to request more information about Virta Health.

      Reply

  2. Avatar

    I think up to 65g of daily carbs is fine.

    Reply

  3. Avatar

    1. Even when eating no vegetables, only meat, my fasting glucose was between 5.7 to 6.3 mM. !!! and I do not like these values!
    2. Why , is there cortisol, or sympathetic system working in the morning during fasting?.
    3. If so , then how to explain the benefit of fasting if the glucose level and then glycation will be maintained.
    4. If the high protein is the issue, then it is difficult to figure out how much protein is in the recommended 0.8 to 1 gr /kg amount. Should we weight the amount of meat we eat and then subtract water content (how much?), fibre (how much?) and carbs(?), fat (how much)

    Reply

    1. Virta Health

      Hi Gloria, You may find this post helpful for more information on morning fasting glucose levels: https://blog.virtahealth.com/dawn-phenomenon/

      In regards to protein, we do encourage our patients to weigh protein foods in the beginning to get an idea for what a serving looks like for them but there is no need to subtract out water content, etc. For more info on protein, head here: https://blog.virtahealth.com/how-much-protein-on-keto/

      Reply

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