According to a 2018 review of the different types of ketogenic diet, a person should consume up to 50 grams (g) of carbohydrates per day to stay in ketosis. A female on a keto diet should consume 40–50 g of protein per day, while a male should consume 50–60 g of protein daily.
Moreover, what happens if you go over 20 carbs on keto?
“If you have too many carbohydrates, you’re going to build up your glycogen stores, and it’s going to be very hard for you to get back into ketosis,” she says. She says to think about your glycogen stores, which are your body’s supply of stored carbohydrates, as a gas tank.
Herein, how can I stay under 50 carbs a day? If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day. Again, if you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats.
In this regard, will 30 carbs a day put me in ketosis?
Most people will need to go under 50 grams per day to reach ketosis. Keep in mind that this doesn’t leave you with many carb options — except vegetables and small amounts of berries.