Hi Fran, There could be many reasons and unfortunately the comment area is not the place for 1:1 support, but highly recommend our support group here for questions like this. The color on keto sticks does not indicate the amount of fat you are burning, only the amount of excess ketones that are spilling into urine combined with how dehydrated you are (or not). The goal is to be in ketosis, not necessarily a darker color.
Carbohydrates have been linked to this skin condition, so cutting down on them may help. And the drop in insulin that a ketogenic diet can trigger may also help stop acne breakouts. (Insulin can cause your body to make other hormones that bring on outbreaks.) Still, more research is needed to determine exactly how much effect, if any, the diet actually has on acne. 
“What should my macros look like on Paleo?” – it’s a common question and it’s sometimes frustrating to hear that there really is no one “right” answer. As far as anyone can tell, Paleolithic hunter-gatherer diets probably had a wide range of different macronutrient ratios, depending on the season and the geographic location of the tribe. That’s certainly how it works with modern hunter-gatherer groups – groups closer to the equator generally tend to eat more carbs, while groups closer to the poles generally tend to eat fewer carbs.

Ketogenic diets usually do cause weight loss and may improve insulin sensitivity in patients with diabetes. In fact when compared to a low-fat diet a ketogenic diet appears to achieve greater long term reductions in body weight. However, the success long term is dependent on your ability to adapt your dietary habits once you start to introduce a more balanced and healthy approach to eating.

I have been trying to do keto for quite awhile..but, it’s not making alot of sense..I have downloaded a few apps to help..still not making sense…if there’s fiber in a food and equal amounts of carbs, theoretically, the fiber should cancel out the carbs, both apps I have, don’t cancel the carbs…so, it’s confusing me..still trying to make sense of it all..
Hi Maya, I have been eating keto for 3 months, and I’m very pleased with my 15-lb weight loss so far. But I still don’t understand how macros work. I recalculated my macros today and the calculator says I should eat 66g of daily protein. But that is just 2 ounces, which is miniscule. And I don’t understand how the 4 ounces of tilapia I had for dinner today shows up as just 20g of protein, when I plug the information into MyFitnessPal. Can you explain? I feel healthy, and I am not hungry. Generally, I have about 6-7 ounces of protein per day.
Joan – Thanks for stopping by! I’ve been playing around with my macros for a while now. I’ve also been reading a bit here and there about carb-up days. It seems to be a hormonal thing that is particularly good for women. I haven’t actually tried it yet because I’m worried it will knock me out of ketosis. But I know eventually I will. As I understand it, it’s very helpful if keto makes you feel tired. From what I’ve read, it’s a good thing to practice, but in the end, the only thing that really matters is how you feel and how your body responds. We are all so different! If it works for you, then I say stick with it. 🙂
I have been following a very strict keto diet for 16 months- <20grC, 180g F, <40gr P. No cheating. At inception my HBAc1=4.8%. After 16 months: super strong Dawn effect no matter what I do. My FBG still always around 5-5.7 mmol/l, FBK have been lower and lower as time passes by usually 0.5-1mmol/l ( 9 months ago FBG was slightly higher 1.-2mmol/l). If one night I do not sleep well- like recently my FBG was 7.3mmol/l ! Neoglucogenesis! I have not gotten leaner- actually I am staying in status quo. I could get leaner I am a bit chubby. Whether I had insulin resistance prior I do not know, did not test, but possibly. Whether I have developed "physiological IR/glucose sparing" that could be. I feel really fine, but my FBG is still very very volatile with respect with other people's experience. The lack of fat reduction is also a symptom that is curious. As a child around age 9-11 I became spontaneously/accidentally ketotic for 2.5 years. I was actually not feeling well at all breath, dizziness, etc. had to test ketones- was loosing a lot of weight. The pediatrician called this "acetone" and required that I eat a diet with as low as possible fat and more carbs- after two years my body seemed to get back to usual diet. I remained under this impression all my life that I should not indulge in fat. I do not like that I do not understand what is happening and why my FBG is rather elevated in the morning, and always around 4.5 or lower in the evening. I have histamine issues and leaky gut, and obviously cortisol related issues, but would this explain it all?
It's also worth noting that keto's strict carb limits often means drastically cutting your vegetable intake, since many veggies have at least some amount of carbs. That could mean you miss out on important vitamins, minerals, and antioxidants that help your body function at its best. You'll also likely consume less fiber, which has been shown to prevent heart disease, diabetes, and promote and sustain weight loss.
These affect your brain and spine, as well as the nerves that link them together. Epilepsy is one, but others may be helped by a ketogenic diet as well, including Alzheimer’s disease, Parkinson’s disease, and sleep disorders. Scientists aren’t sure why, but it may be that the ketones your body makes when it breaks down fat for energy help protect your brain cells from damage.

I eat a diet that varies from ketogenic to simply very low carb, and I love it. After a lifetime of being overweight and unfit, I am now, in middle age, in the best shape of my life. I weigh less and wear a smaller size than I did in my teens. I am also stronger and fitter than ever. In addition, my physician was "keep[ing] an eye on" a number of health issues of the type that most people assume are the inevitable result of ageing: Elevated blood lipids; elevated blood pressure; elevated blood sugar. I attribute a great deal of my success to the fact that I was motivated this time much more by health than vanity. They wanted me to go on statins, and I just refused. I applied myself in earnest to a low-carb way of eating, and in the course of my research I learned about ketogenic diets. I normally eat about 75 grams a day of fat; when I am riding regularly, that's often 100 or more; during long-distance rides, 150+.
Another possible explanation is that large amounts of processed carbs may induce large swings in blood sugar. As the blood sugar goes down rapidly again (an hour or two after a meal) the body may have to release stress hormones like adrenaline to avoid low sugar. This may accentuate symptoms associated with ADHD. Avoiding processed carbs may stabilize blood sugars and thus avoid this problem.
A food journal, or apps like MyFitnessPal that track overall calories as well as macronutrients, can offer a more detailed assessment of your diet. Check out the 2015–2020 Dietary Guidelines, which offers recommended daily servings of each macronutrient–carbohydrates, protein, and fat. For example, the average 30-50 year guy eating 2200 calories is advised to get roughly 45-65 percent of his daily calories from carbohydrates. That's about 150 grams, but many Americans consume well over 200 grams of carbs per day, says Boehmer.
Last month, I was diagnosed pre-diabetic. I was only .3 from being classified as diabetic. My doctor told me to eat low carb and low sugar. Hopefully by losing 20 – 30 lbs, I won’t have to take medication. I have been researching the internet for information on a Low Carb diet and your website has been the most helpful to me. I have been doing the best I can with the low carb diet with what little I know. I haven’t lost much weight (6 lbs), but I do feel much better. I am proud that I have not had a Dr Pepper in 4 1/2 weeks! I have an appointment to see a nutritionist on Wednesday so I am hoping to get more info. Thank you for sharing your knowledge!
What about your lean body mass that is mentioned several times above – how do you figure out what that is? This is the weight of everything in your body that isn’t fat. The calculator will automatically figure this out based on the body fat % that you enter, which you can estimate using the chart below. You could also manually calculate it if you’re curious:
Insulin is a hormone that lets your body use or store sugar as fuel. Ketogenic diets make you burn through this fuel quickly, so you don’t need to store it. This means your body needs -- and makes -- less insulin. Those lower levels may help protect you against some kinds of cancer or even slow the growth of cancer cells. More research is needed on this, though.
First off, thank you for clarifying on keto/LC dieting differences which, I find very factual. My family’s (mother-side) diabetics history have plagued most of my siblings up tho this day. As discipline as I am (20-year Air Force retiree), I’ve fought a broader-line high A1C for years. My primary physician always stress to eat more fruits and vegs, less fried protein to maintain a respectable weight for my age. I believe most fruits are over-rated because of their high glycemic index for a person watching carbs/sugar intake. So, I did my ketogenic home-work and decided to participate, what would or could I lose? In my next 6-month blood test, BAM!!!…my A1C drop to normal 5.7. Not only has my 5-day/week workouts been more productive, I’ve gain more strength and cardio capacity. Now, I totally believe that anyone who exercise regularly, burning fat as energy (last longer) has far more benefits than burning the “short-fueled” sugar as energy during a workout routine/session. In closing, the two keto-nutrition benefits I have witness is lowering A1C and more sustain energy during exercise. One issue I need work on is; it’s hard to be diet sociable when family comes to town or when I’m on non-workout days, I have a tendency to crash/re-feed the low carb levels………advice?

A food journal, or apps like MyFitnessPal that track overall calories as well as macronutrients, can offer a more detailed assessment of your diet. Check out the 2015–2020 Dietary Guidelines, which offers recommended daily servings of each macronutrient–carbohydrates, protein, and fat. For example, the average 30-50 year guy eating 2200 calories is advised to get roughly 45-65 percent of his daily calories from carbohydrates. That's about 150 grams, but many Americans consume well over 200 grams of carbs per day, says Boehmer.
Hi, I need some help. I am in my 60’s, about 230 lbs, diabetic with too high A1C, high blood pressure. I have been on Keto for almost 3 months. I lost 15 lbs right away but then none and this week, gained back 3 lbs. I don’t think I have been in Ketosis at all, at least not when I checked my urine. I have only cheated 3 times with some extra carbs but no sugar at all. What I’m really worried about is the fats I’m consuming. Whenever I dieted before, it’s always been low fat and now I am eating a lot full fat butter, heavy cream, full fat cheese, fattier cuts of meat etc. My question is since I’m not in Ketosis, but am on low carb should I also do low fat? I am really worried about the saturated fats. Thanks for any help you can give me
Also note that most doctors do not study nutrition, much less nutrition that is viewed as “fringe” in any way. So if you need to work with a medical professional, just know that you may have to search for somebody who knows about this sort of eating plan. These folks are not always easy to find, and there are new studies coming out all the time on this type of eating plan. So look for somebody who keeps up with the latest.

Keto diet is a low carb diet but the it’s parameters are more specific. The idea behind it is that you put your body in a state of ketosis where fat becomes your main fuel source. Generally people start with under 20 Net Carbs per day following a Keto diet. For an even more in depth explanation check out our article on Low Carb Diet vs. Ketogenic Diet.


I am researching everything I can find and at the same time, have cut as many carbs as I can until I can figure it all out; back-tracking from the decision to do keto. The first few days of doing this, I DID increase the fat, going so far as the bulletproof coffee and using even more butter on my food, etc. Monitoring blood sugar and now, ketone strips, I saw no reduction in blood sugar and no burning of ketones as I kept expecting. It DID seem counterintuitive to ingest fat for my body to burn when I have WAY more fat to burn already stored! So, what I’m thinking (and what do I know?) is this… wouldn’t the stored fat be considered in the “macros” balance until a person achieved a more normal weight, and therefore, eliminate the need for all that extra dietary fat to be added? So, though it appears to be different than what we call a low carb diet, it would essentially e one in the same? IDK…still trying to to figure it all out!
Hi April, Some people stick to the percentages for each meal, others just do it for the whole day. As long as you aren’t eating all your carbs for the day in one meal, in general it’s fine to just make the macros add up for the day and not necessarily at every meal. If you want to be precise, the only way to know is to enter what you are eating (with the amount) into a tracking tool so that you can get the nutrition info. If you are making low carb / keto recipes from Wholesome Yum, the nutrition info is provided on each recipe card. Hope this helps!
I tend to follow a Keto eating plan and I have seen many benefits from doing so. Often people ask me how I can possibly be healthy eating that much fat. But when fat becomes your main fuel source, your whole body functions differently. Traditional nutrition “rules” no longer apply in that respect. I have seen all my lab work come back into normal ranges within a matter of months. So if you feel you may benefit from a Keto plan, it could definitely be worth, at the very least, a try.
Hence low carb diets should emphasize larger amounts of fat, but the source of this dietary fat is critical as there are plenty of bad fats out there. A good rule of thumb is to stick to naturally-occurring fats from nature, rather than chemically processed ones created in a factory. As an example, organic grass-fed butter and margarine are poles apart regarding their respective health merits. And hopefully, you know that butter is the healthy one!
Definitely! To successfully maintain weight loss from either (or any) diet, Zeitlin advises focusing on doubling your veggies, eating lean proteins (fish, eggs, chicken, turkey, shellfish, lentils, tofu), healthy fats (nuts, seeds, avocado, olive oil), fresh fruit, and whole grains. “That is what is going to help the weight come off and stay off,” she says.
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