On a keto diet, how many carbs do you need to cut? How many carbs can you eat? The answer varies a bit depending on you as an individual and your goals.
In general: the fewer the carbs the bigger the impact might be on weight loss and reduction of cravings and hunger.
If you have type 2 diabetes, the fewer carbs you eat, the faster your blood glucose and insulin resistance might improve.
Some, however, find a very low carb diet too restrictive and challenging.
Here are three examples of how a low-carb dinner can look, depending on how many carbs you eat per day.
We define low carb as anything under 100 grams per day. Note that a Western diet often has 250 grams of carbs per day, or even more.
- Keto low carb: less than 20 grams of carbs per day. This level will be ketogenic for most people.
In our keto recipes, less than 4 percent of total energy comes from carbs, and the rest will come from protein and fat.
In keto recipes we also keep the protein level moderate. Some may find that protein above this range is converted into glucose enough to raise blood sugar levels.
However, there appears to be a disconnect between potential mechanism and clinical effect seen in published research.
- Moderate low carb: between 20 and 50 grams per day. In our moderate low carb recipes, energy derived from carbs will be between 4 to 10 percent. The rest will come from protein and fat.
- Liberal low carb: between 50 and 100 grams per day. In our liberal low carb recipes, energy derived from carbs will be 10 to 20 energy percent. The rest will come from protein and fat.
Note: Although our recipes are arranged by percent calories of carbs, protein and fat, we do not feel you need to calculate these on your own. We provide them as a reference, but practically we recommend you limit your carbs, ensure adequate protein, and adjust fat as needed for satiety and taste. that eliminates the need to constantly calculate “percent macros.”