Before getting into strict ketosis, I was consuming between 100 to 200 grams of carbs per day. I was experimenting with higher carbohydrate intake.
Then, I gradually reduce the carbohydrate intake over the course of 1-2 months. So, I stayed below 70-80 grams per day. The next step in reducing carbohydrate intake was to be in the range of 50-60 grams of total carbs per day.
And it's been more than a month now since I kept my carbs in the range of 25 to 35 grams per day. Blood ketones (beta-hydroxybutyrate) were present when I was in the 50-60 grams range. They were lower in the morning (>0.5 mmol/L) and higher in the afternoon.
Blood ketones got really high and stayed there (>1.5 mmol/L) as I restricted carbohydrates even more. And I have to be honest, this is really difficult for most people to achieve, which is why very few venture into prolonged nutritional ketosis. And a very important aspect of it is not to become nutrient deficient as the diet is restrictive. But, more about this in another post.
For now, here's one meal that I used to have while I was limiting my carbs to 50-60g per day. This meal is relatively low in fat and higher in protein and dietary fiber and micronutrients. It was a meal I used to have after my lifting session.
On the plate you see: mixed vegetables with beef burgers and a salad on the side. I'd say this is a good post-workout meal when wanting to lose bodyweight (on a cut) as it is not packed with too many calories...
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Cristi Vlad Self-Experimenter and Author