I have been dealing with a chronic digestive condition for 15 years, interacting with specialists in three different states. In that time, not one single medical professional had ever asked me about my eating habits!!! It’s as though what you put in your mouth is completely unrelated to what happens to your health. If it doesn’t entail a prescription pad or a scalpel, it’s not of interest. Farmers don’t pay kickbacks the way Big Pharma does. When it comes to nutrition, we are on our own.
When your body burns its stores of fat, it can be hard on your kidneys. And starting a ketogenic diet -- or going back to a normal diet afterward -- can be tricky if you’re obese because of other health issues you’re likely to have, like diabetes, a heart condition, or high blood pressure. If you have any of these conditions, make diet changes slowly and only with the guidance of your doctor.
Great Q. While the answer isn't totally black and white, Zeitlin says that for most healthy people, if you're trying to lose weight, a low-carb diet would be the better fit because it doesn't aim to put your body into an unnatural state (ahem, ketosis). Instead, by cutting back on foods that are high in sugar and starches, you're able to drop weight and still maintain a healthy form of energy for your brain and body to run on.
Jill – Low carb has a much looser definition. It’s pretty open to whatever you want to do. You may want to eat a bit more for satiety if nothing else. But no, you don’t HAVE to go as high in fat. Since there is no real outline for low carb eating, you can pretty much adjust it to anything you want. Experiment and see what your body reacts best to. I’ve brought down my fat intake a bit more as well because I found that I was stalling with 80% fat, 15% protein. I do more like 70% fat and 25% protein now. Got my weight loss moving again. So it’s just about what works best for you and your body.
“The fact that I may recommend a Paleo or an Atkins type diet for some people, does not mean that I am against whole grain or potatoes. Although I recommend everybody to avoid simple refined sugars and junk food, I think complex carbohydrates, starches and not least fibre can be a part of a healthy diet for most people.” I admit I don’t understand the notion that “refined” carbs are bad but something like whole wheat isn’t lumped in with the refined carbs group. There isn’t much difference between white flour and whole grain flour – both elevate your blood… Read more »
The Standard Ketogenic Diet (SKD) appears to be the most researched particularly with regard to its ability to help people lose weight and control blood sugar. It typically comprises 70-75% fat, 20% protein and 5-10% carbs. When following a ketogenic diet be sure to include plenty of non-starchy vegetables, like kale and spinach which are very low in carbohydrate. 

Hi Victoria, Beginning any new diet is a lot of work! There are a lot of rules to learn and foods to acclimate to. This is also the case with keto or low carb. Start by reading labels and learning how many carbs are in the foods you eat. If your goal is to get to 25g carbs or less a day, then work on that first. It will become easier as you go, please be patient and stick with it! Here is a Keto Food List Guide to help you learn which whole foods to add to your day.
I agree Lisa. I have seen countless times where people say you don’t have to be in ketosis to he onnthe keto diet. Well that is true, but if your not in ketosis and you are doing the keto way….you can’t be tracking macros or doing it correctly or you will be in ketosis. May will be a year that I started keto, however I stopped tracking on my 4th month and got out of ketosis. I didn’t feel near as good as I did while in ketosis and I do have autoimmune issues which did come back with a vengeance. I only did one thing differently. I started drinking my drug of choice again. Hi sugar Mountain Dew. It brought me out of ketosis and brought back inflammation. Now I’m back strict keto and enjoying my skin again.
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
Carolyn – Low carb eating is often promoted as the “magic solution” to effortless weight loss. But the truth is, no matter how you eat, your body is going to have issues with the process at some point. It’s not unusual to plateau for longer periods with low carb eating. I’ve experienced it myself and I’ve heard the same from other people. There are so many things to look at when you stall (I feel another blog post coming on!!). Do you eat generally low carb or do you eat keto? Each approach has it’s own solutions.
"The classical ketogenic diet has a ratio of 4g of fat to 1g of combined carbohydrates and protein. So basically it's 85–90% fat, [which] isn't a palatable or exciting diet, as you can imagine, due to the massive restriction in types and quantities of foods that contain carbohydrates, including breads and cereals, fruit, some vegetables and even dairy products."

Hi Victoria, Beginning any new diet is a lot of work! There are a lot of rules to learn and foods to acclimate to. This is also the case with keto or low carb. Start by reading labels and learning how many carbs are in the foods you eat. If your goal is to get to 25g carbs or less a day, then work on that first. It will become easier as you go, please be patient and stick with it! Here is a Keto Food List Guide to help you learn which whole foods to add to your day.
Due to some recent lifestyle changes and family situations, I was beginning to slip back into old ways of meal prep (can someone say, “Comfort Food”?), so needed to refresh my motivation by re-reading this article. Thank you, Libby! Here’s my personal tip for keeping Keto meal prep really simple that works for me: I often do not have time or energy to devote to recipes for every meal, so I have BPC (Bullet-Proof Coffee, or Tea) for breakfast; then, for lunch, I’ll use leftovers from the previous evening’s dinner, utilizing all of the breakfast and lunch recipes in your 7-day plan for dinners instead, which triples my dinner options! 21 dinners! At times, there may be no leftovers for the next day’s lunch, in which case, I will usually have salad ingredients prepped and include low-carb/healthy fat options like avocado, nuts, olives, cheese, egg, fish, or meat.
You’re not losing because you’re not in ketosis, the body is burning the extra carbs you eat and because you’re not eating enough you might feel lethargic. I’m a guy, I started at 145kg am now at 139kg after two-three weeks, zero exercise, occasional lifting dumbells once a week if that, rest of the time sitting in a chair, never go out and it just keeps dropping. I had 2 days where I felt terrible too, didn’t stop me. You can deff. stay at -20 carbs unless you’re vegan then it would be much harder I think. Most of the time for me it’s fish, lean meats, all kinds of cheese although I try to eat mozarela mostly, green veggies and low carb bread. In the morning I usually have low x2 carb bread slices (3.7g each) on toast with butter and a slice of cheese, coffee with stevia and milk. For sweet I eat dark choc and whipped cream with stevia and sometimes dark choc on its own, 65/75+ ones, delicious. I have some low carb choc spread too. For snacks I gobble down peanuts mostly, occasional bag of crisp and an ice cream lolly at about 5-10 carbs each, you always have to keep an eye on it and work it out. If you eat 18 grams of high carb in the morning then you have to restrict it later in the day by eating idk meat, eggs and cheese.
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!
The keto diet has a pretty strict structure, where the person is to consume 70 percent of their daily calories from fat, 20 percent from protein, and 10 percent from carbohydrates. Ten percent of anything, especially carbs, is really not a lot. And some people even take it further, to a 70-percent fat, 25-percent protein, 5-percent carbs breakdown.
Keto Macros hopes to provide information to anyone still trying to figure this “keto” thing out. There is information throughout the site about the ketogenic diet for all health and fitness goals; weight loss, muscle gain, or body maintenance. Our bodies are all different and there are just as many perspectives of optimal nutritional ketosis to be considered & discussed for your personal health. We respect everyone’s right to finding what works for them.
Dr. Sigurdsson, This is a very interesting post that highlights the potential benefits of low carbohydrate, high fat diets (LCHF) for overweight and obese individuals. As someone who is very interested in healthy diet and lifestyle, when I ran into your post I was very much intrigued. I do, indeed, agree with your belief that the standard dietary recommendations do not factor in individualism and does not work for all of us. Like your personal successful experience through this particular diet, I have tried this too in the past and it was very much successful. Given my field of interest… Read more »
Focus on fresh low-carb foods: Even if you don’t eat sugary and starchy foods, you may still be consuming ingredients that can cause skin issues. Bologna and other processed meats often contain sugar, corn syrup, fillers or other additives that raise insulin levels and potentially provoke inflammation. Stick to fresh food whenever possible, and read labels on processed meats and other packaged foods.
There are now few years since I started educating patients with overweight, obesity or signs of the metabolic syndrome about the possible health benefits of LCHF. I have seen many of them having a great success with this lifestyle. Most have managed to improve their general health and modify their cardiovascular risk factors in a positive way. By this, I’m not saying that other methods don’t work, but I can confirm that LCHF very often works in real life.

Hi Michelle, You don’t necessarily have to “hit” macros to get into ketosis. Ketosis is achieved by restricting carbohydrates, that’s it. Fat is needed for satiety and protein is needed to prevent muscle loss. So make protein a goal and carbs a limit, then eat enough fat to stay satisfied and don’t go over your macros. You can get more individual help in our support group.


“Now fast forward to the present. The United States is currently re-assessing a 3-decade, uncontrolled experiment in which carbohydrates were lauded and fats demonized. Concurrently we have become one of the most obese countries in the world. And across the globe, tragically, indigenous peoples with historically low carbohydrate intakes now have extremely high prevalence rates of obesity and type-2 diabetes (e.g., the Gulf States in the Middle East, Pacific Islanders, First Nations in Canada, and Australian Aborigines).”
Hey there. I have been on a low carb diet for 5 years now. I lost weight in the beginnng but now I’m simply just maintaining my weight. I have gotten so used to eating this way I will probably always will. I just feel so healthy. My problem is my body has obviously gotten used to the way I eat and I can’t seem to lose any more weight. What do you suggest? I have done an “egg fast” for a week and maybe I lost a pound.
I just adore the recipes that are giving out on this program they are so easy to prepare I must admit though some items can be a little expensive in the long run it is well worth it. since I have started taking on the recipes I have found that no doubt I feel better for the recipes I have done, not only do they taste great but are completely different in flavour as well.
You’re not losing because you’re not in ketosis, the body is burning the extra carbs you eat and because you’re not eating enough you might feel lethargic. I’m a guy, I started at 145kg am now at 139kg after two-three weeks, zero exercise, occasional lifting dumbells once a week if that, rest of the time sitting in a chair, never go out and it just keeps dropping. I had 2 days where I felt terrible too, didn’t stop me. You can deff. stay at -20 carbs unless you’re vegan then it would be much harder I think. Most of the time for me it’s fish, lean meats, all kinds of cheese although I try to eat mozarela mostly, green veggies and low carb bread. In the morning I usually have low x2 carb bread slices (3.7g each) on toast with butter and a slice of cheese, coffee with stevia and milk. For sweet I eat dark choc and whipped cream with stevia and sometimes dark choc on its own, 65/75+ ones, delicious. I have some low carb choc spread too. For snacks I gobble down peanuts mostly, occasional bag of crisp and an ice cream lolly at about 5-10 carbs each, you always have to keep an eye on it and work it out. If you eat 18 grams of high carb in the morning then you have to restrict it later in the day by eating idk meat, eggs and cheese.
When your body burns its stores of fat, it can be hard on your kidneys. And starting a ketogenic diet -- or going back to a normal diet afterward -- can be tricky if you’re obese because of other health issues you’re likely to have, like diabetes, a heart condition, or high blood pressure. If you have any of these conditions, make diet changes slowly and only with the guidance of your doctor.
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