Ketogenic Diet - How many carbs do you eat?

I'm stumped on what to eat, in order to keep carbs 30 or below. Can you give some examples of your breakfast, lunch, supper please? Thanks.

I'm stumped on what to eat, in order to keep carbs 30 or below. Can you give some examples of your breakfast, lunch, supper please? Thanks.

Here are the rules that got me started (from Why We Get Fat, by Gary Taubes). That was on 20 grams a day, but you can adapt it to 30.:

Foods to eat every day:
- Salad greens: at least 2 cups a day. Includes arugula, bok choy, cabbage, chard, chives, endive, greens, kale, lettuce, parsley, spinach, radicchio, radishes, scallions, and watercress. (If it is a leaf, you may eat it).
- Vegetables: at least 1 cup daily (measured uncooked). Includes artichokes, asparagus, broccoli, brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans, jicama, leeks, mushrooms, okra, onions, peppers, pumpkin, shallots, snow peas, sprouts, sugar snap peas, summer squash, tomatoes, rhubarb, wax beans, zucchini
- Bouillon or clear broth (consomme) is recommended unless you are on a sodium-restricted diet for hypertension or heart failure. This is for sodium replenishment.

Other foods to eat. Use these to feel full:
Meat: beef, pork, ham, bacon, lamb, veal, other. For processed meats make sure the label says 1 gram per serving or less.
Poultry: chicken, turkey, duck, or other fowl
Fish and shellfish: Any fish, including tuna, salmon, catfish, bass, trout, shrimp, scallops, crab, and lobster
Eggs: Whole eggs are permitted without restriction.

These foods allowed in limited quantities:
Cheese: up to 4 ounces a day. Hard, aged cheeses like swiss, cheddar, brie, mozzarella, cream cheese. Make sure the carb count on the label is less than 1 g per serving.
Cream: up to 4 tablespoonfuls a day. Includes heavy, light, or sour cream (not half and half)
Mayonnaise: up to 4 tablespoons per day. find a low-carb brand like Hellmann's or Duke's (it doesn't specify how low, probably 2 g per serving or less)
Olives: up to 6 a day
Avocado: up to 1/2 a fruit per day
Lemon/lime juice: up to 4 teaspoons a day
soy sauce: up to 4 tablespoons a day. Find a low-carb brand like Kikkoman (again, it doesn't specify how low it should be)
Pickles, Dill or Sugar-Free: up to 2 servings a day.


Don't buy lean meats. Eat the fat and skin that comes with it. Cook your vegetables in olive oil, coconut oil, butter, or bacon grease. I like to cook my meat and then cook the veggies in the fat that remains at the bottom of the pan. You've got three goals here: eat enough protein, eat your vegetables, and eat to satiety (that's why you need the fat).

At 30 g/day, you probably can't eat any fruit.

Haha responded from my old profile!

Read the book, Keto-adapted By Maria Emmerich. I think you'll have a better understanding of just how a healthy a Ketogenic diet works and the healing it causes in your body. Fruit is good when we were hunter gathers and needed those carbs to fatten up for winter. Think of a bear and berries, they eat fruit to fatten up for winter. Fruit is very high on the glycemic index and our bodies don't differentiate between the sugars in any form, whether it is from fruit or straight table sugar to bread, it is all sugar to the body and raises your insulin causing inflammation.Inflammation is what causes disease .So anything with a moderate to high glycemic index is still sugar to your body. If your going to eat fruit have them in very limit quantities and try and stick with berries since they are the lowest of all fruit on the glycemic index... a 5% carbs 15% protein, (because to much protein also will turn to carbs in your body) and 80% fat is what anyone on a well formulated Keto adapted diet should be having.. Also check out this video https://www.youtube.com/watch?v=GC1vMBRFiwEhttps://www.youtube.com/watch?v=GC1vMBRFiwE

Your total net carbs are carbs minus fiber. so DO NOT avoid fruits. if you calculate net carbs from fruit it's like nothing!

Today is day one of eating Keto for me. I am eating 70% from fat and about 45g of carbs. Is that still too much? I am vegetarian so its a bit hard for me to not eat veggies. Even a salad with no tomatoes seems to be about 10g of carbs. The a whole avocado is 14g and 1/4c raw macadamia nuts is 5g and I made coconut curry which was about 12g.

Also I'm curious I any of you eat cheese? Thank you

OP... under 100 keeps you in ketosis... most start really low and do some pump workouts to burn out all the glycogen and get into ketosis dfast.. youll feel like crap til your body adjusts.... many do a TKD (targetted ketogenic diet) when they eat more carbs surrounding workouts.... You can do this and perform better in the gym while staying in keto... also, once youve been in keto for over a month people often jump out of keto (refeed) for a day or so just to let their body even out and improve training capacity... do your research

Keto isnt crazy but you should be doing some supplementation since you cant really eat much fruit.... I wouldnt make it a lifestyle, but, its fine for quite a while.... Some people do really well switching their energy source to fat... others never adjust

its the right answer for plenty of people.. especially overweight people who just dont have the capacity to eat carbs in moderation... (too big of a psychological bond)


im talking about eating the same amount of calories as woudl be suggested by any diet.... not some stupid fad diet that says eat whatever the F you want as long as its not carbs.. thats just stupid..

Wait... less than 100 net carbs puts you in keto?

I am averaging, in the past two weeks, about 76 net carbs per day. Surely that's not low enough for ketogenesis?

Just in case the OP still might benefit from this information - because i can't read 7pages of notes on this question to find out,

check out the nutrition calculator on this site PHLAUNT.COM I've only capitalised for ease of reading. She has lots of other good info too. the calculator over there will tell you calories, how much fat, how much protein and how much you will lose. USE IT.

you don't need to go as low as 20 carbs. I was doing 40 carbs and i felt that was too low for me. Start high is my advice because then you get the ketogenic benefit of low carb (meaning your brain can also burn fat after your body stars producing enough ketones) and the reduced appetite from eat low carb while you can still eat a wide variety of yummy foods. I think the more foods you are able to eat the easier the diet is to stick with longer term. As a general rule its about 90 net carbs that you need to still be in ketosis. But this will vary from person to person. Its going to be lower for someone with insulin resistance and other metabolic disorders. If you are in good health it will probably be closer to 90.

As for exercise and low carb i've been told to read the book a book by Phinney and Volek about performance and low carb. Its not the art and science one, its their other book with the word performance in the title.

From what i read in your first post you don't really know enough about low carb. You need to read more - probably a book about how to do it. Ruhl from the site above has one that is supposed to be good. I've read atkins and the art and science.