The ketogenic diet, a nutritional approach defined by its low-carb, high-fat macronutrient ratio, is centered on shifting the body's primary fuel source from glucose to ketones. For most people, this metabolic state, known as ketosis, is achieved by restricting daily carbohydrate intake to 50 grams or less. This brings the question to light: is 70 carbs still keto?
The Standard vs. Your Individual Carb Tolerance
The 50-gram daily carb limit is a general guideline to ensure most individuals enter and stay in ketosis. However, the exact carb threshold is highly personal and can be influenced by several key factors.
- Genetics: Individual genetic makeup can affect how efficiently your body utilizes carbohydrates and produces ketones. Some people are more sensitive to carbs and may need a stricter limit, while others can tolerate more without leaving ketosis.
- Activity Level: Athletes and highly active individuals burn through glycogen stores more rapidly. This higher metabolic demand allows some to consume more carbs and still maintain ketosis, a concept explored in modified keto diets.
- Fat Adaptation: For those new to the keto diet, the carb limit is more rigid. Over time, the body becomes more efficient at using fat for fuel, a process called fat adaptation. A fat-adapted person may have more flexibility with their carb intake.
- Insulin Sensitivity: An individual's insulin sensitivity plays a crucial role. People with higher insulin sensitivity may have more leeway with carbs, whereas those with insulin resistance may need to be stricter to stay in ketosis.
Types of Ketogenic Diets that Permit More Carbs
For those needing more flexibility or fuel for intense activity, specific variations of the keto diet exist that move beyond the typical sub-50 gram rule. Consuming 70 grams of carbs is generally not considered 'standard' keto, but may fit within these modified approaches.
Targeted Ketogenic Diet (TKD)
This approach is designed for athletes and people with a very high activity level. It involves a strategic intake of carbs around periods of intense exercise. For example, an athlete might eat 30-50 grams of carbs pre- or post-workout to fuel performance, with the rest of their day remaining strictly ketogenic. In this specific context, a daily total around 70g of carbs is plausible.
Cyclical Ketogenic Diet (CKD)
The CKD is another advanced strategy, particularly popular with bodybuilders. It involves alternating between standard ketogenic days and periods of higher carb intake, or 'refeeding,' often one to two days per week. A 70g day would fit neatly into a higher-carb refeed schedule, although some refeed days might involve even more carbs.
How to Find Your Personal Carb Threshold
Since your ideal carb limit is unique, a systematic approach is necessary to find what works for you. The most accurate way to do this is by testing your ketone levels while gradually increasing your carbohydrate intake.
- Initial Adaptation: Begin by strictly adhering to a standard ketogenic diet of 20-30 grams of net carbs per day for several weeks to ensure you are fully fat-adapted.
- Establish a Baseline: Test your ketone levels with a blood, breath, or urine meter to establish a stable baseline. Blood testing is generally considered the most accurate method.
- Gradual Increase: After establishing your baseline, increase your daily net carb intake by 5 grams every few days, monitoring your ketone levels closely.
- Monitor and Adjust: If your ketone levels drop significantly, you've likely exceeded your personal threshold. The amount of carbs you were consuming just before this drop is your upper limit for maintaining ketosis.
Comparison: Standard Keto vs. Higher Carb Approaches
| Feature | Standard Ketogenic Diet (SKD) | Targeted Ketogenic Diet (TKD) | Cyclical Ketogenic Diet (CKD) |
|---|---|---|---|
| Carb Intake | 20-50g net carbs daily | Standard keto + 30-50g carbs around workouts | Alternating standard keto with 1-2 high-carb days |
| Primary Goal | Weight loss, metabolic health | Fuel high-intensity athletic performance | Body recomposition, muscle building |
| Target Audience | General public, beginners | Elite athletes, intense trainers | Bodybuilders, experienced athletes |
| Flexibility | Very Low | Moderate | High (on refeed days) |
| Ketosis State | Constant | Primarily constant (briefly interrupted by carb timing) | Cyclical (in and out of ketosis) |
Risks and Considerations of a Higher Carb Approach
For most people seeking the core benefits of a standard ketogenic diet, attempting to make 70 grams of carbs 'keto' is counterproductive and risky. Consuming too many carbs can disrupt ketosis, and it can take several days or even a week to return to a ketogenic state. For individuals with a metabolic condition like type 2 diabetes, higher carb intake should be approached with extreme caution and only under a doctor's supervision.
It is also crucial to consider the quality of the carbs consumed. Even within a cyclical or targeted approach, opting for nutrient-dense, fiber-rich whole food carbs like sweet potatoes and non-starchy vegetables is far superior to consuming processed, sugary carbs, which can cause significant blood sugar spikes and inflammation.
Conclusion: So, Is 70 Carbs Still Keto?
For the vast majority of people aiming for standard ketosis to support weight loss or general metabolic health, 70 carbs is not considered keto and will likely disrupt the metabolic state. The traditional and most reliable path to ketosis requires limiting carbs to 50 grams or less per day. However, for specific, highly active populations, variations like the Targeted or Cyclical Ketogenic Diets allow for higher carb intake under controlled conditions. To know where your personal threshold lies, careful and consistent testing is essential. For general health purposes, prioritizing whole foods and staying within the conservative 20-50 gram range is the safest and most effective strategy for most people.
This article is for informational purposes only and is not medical advice. Consult a healthcare professional before starting any new diet. Learn more about the general guidelines for low-carb eating from Healthline.
