Paleo really isn’t about any single macronutrient ratio – a ketogenic Paleo diet is definitely one way to go, but you don’t have to do keto to be Paleo. The five macro schemes above are five common plans that work well for a lot of people: if you’re new and don’t know how to start, you could do a lot worse than picking one of those, giving it a college try, and tweaking it to make it perfect for you.
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.
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?
Fat loss is dependent on how many grams in fat macros are being consumed. The body doesn’t just lose fat. It taps into those fat reserves to burn it as fuel, ketones. Yes, you can achieve & maintain ketosis with a high fat diet, as long as it is also low carb. Because low carb is the only requirement to be ketogenic. But high fat is not necessary for weight loss. If the body follows a high fat diet, then it will prioritize the newly consumed fat before it turns to that stored body fat.
I just started using Carbmanager.com … works great, put all my info in, it sets out the daily amount, then just log in as you go, be it on your desk top or your phone. I personally love it, and just actually paid the few bucks for 3 months premium membership for the extra tracking suck as glucose etc and recipes. I don’t think you will be disappointed if you try it. Even without the paid membership, the tracking log is still a great tool.
Can you share a few of your low carb recipes with me? I’m trying to lower blood pressure naturally, but at the same time, I don’t want to do the typical DASH diet because , frankly, it has too many grains & carbs in it. The Keto diet has too much fat. & I got tired of the South Beach Diet (which did help me lose 20 pounds a few years ago, I have to admit).

"When you go on a weight loss, ketogenic diet, you can eat less fat on your plate because you’re burning the fat that comes from your inside. It comes from your love handles and hips and so on. But if that person's loses weight and decides to stay on low-carb as a maintenance diet, in order to become weight stable, they need to eat a considerable amount of fat now, in other words, they need to increase their fat intake, which should work fine, because by now, their body should be very efficient at burning fat."
Fat loss is dependent on how many grams in fat macros are being consumed. The body doesn’t just lose fat. It taps into those fat reserves to burn it as fuel, ketones. Yes, you can achieve & maintain ketosis with a high fat diet, as long as it is also low carb. Because low carb is the only requirement to be ketogenic. But high fat is not necessary for weight loss. If the body follows a high fat diet, then it will prioritize the newly consumed fat before it turns to that stored body fat.
Heart attack in April 2019, very little heart damage. Typical:- high cholesterol, high blood pressure, prescribed atorvastatin, 80mg (serious muscles aches and worrying chest pains) ACE and Beta Blockers. Aspirin and clopidogrel. HbA1c reading 43 in July, Started a low carb high fat diet and was doing intermittent fasting for minim 12hrs max 20hrs and my results are that I have lost 5kg in 4weeks. HbA1c 6weeks after starting was 39, waist reduction, blood pressure is lower, I’m Moving easier, got lots more energy, I’m more focused, no gym visits only walking the dog in the morning. If you’re fat, then you’ll be sick, not if, when.. Focus on the basics and keep it as simple as you can. Eat when your hungry, but try and fast for over 12hrs (use your sleeping to fast as much as possible) fasting increases your body’ ability to tune back into to burning fat. But DONT eat carbs until you’ve got your health back (weight is a poor measure of health) How you feel when your moving about is more important than a number. There’s lots of info on the public health collaboration website, also, you tube Aseem Malhotra, very interesting stuff.

Made famous by the Atkins Diet and other similar weight-loss plans, low-carb diets are most well-known for shedding pounds fast. And despite what might initially come to mind when you think about low-carb diet plans or what you may have been told about why low-carb diets are bad for you, research suggests that a balanced low-carb diet poses few health risks if done right.

Allow me to affirm the benefits of LCHF DIETS as described in the article, with some suggestion and additions to it. Fats do clog arteries by the means of increasing the blood plasma aggregability, in other words it doesn’t increase the viscosity of blood but obstructs its rate of entrance within capillary vessels. But this is OK. not a problem, if it is continued for a reasonable period. However it is a big damaging clogging element, if the blood vessels are not giving sometime to heal. On the otherhand excessive carbs intake will finally be converted to visceral stored fat, and again this is absolutely OK, as long as this doesn’t continue fo ever, brcause it will start clogging body organs, like the liver, the pancreas, and the heart. However, if at a certain juncture, excessive carbs intake is disrupted, and a person alternates between LCHF & LFHC diets, this should periodically takes full advantage of each diet, and still give ample time to heal from its disadvantages… think about that. Nature usually forced all living beings to alternate between different categories of food depending on each season. And as a matter of fact, this is what body builders do. It’s called cyclic carbing….
Doubful. There is no “energy loss” on a LC/HF WOE. Rather, energy is increased, is more consistent and more readily available (since the body can much more readily access the massive “calories” stored in fat quickly for energy, something not available to people on “normal” diets who will “hit the wall” when sugar-energy runs out. For more, read this: https://www.meandmydiabetes.com/2011/04/14/steve-phinney-low-carb-preserves-glycogen-better-than-high-carb/. More likely, the real reason is MASSIVE DECREASERES IN REVENUES (profit) to lots of interested parties. Those include processed food makers (nearly all of which are carb-based), pharmaceutical and medical companies and grain-based agricultural concerns. Ever wonder how it is… Read more »
Its definitely helpful for our body in terms of loosing weight. People who consume a diet less in carbohydrates can lose weight. This is because the Low carb diet helps in getting rid of excess water from the body. Low-carb diets lower the sodium levels in the body, the kidneys start shedding the sodium which promotes weight loss. Chek this out https://www.evaidya.com/Health-Articles/7-benefits-of-a-low-carb-diet/
As the year comes to an end and the holiday indulgences just keep on coming (d*mn you, office cookie parties!), you may already be considering a weight-loss plan to try out for the New Year. One that's been around for years and likely isn't going anywhere? Cutting carbs. And then there's keto, the über-popular, high-fat extension of that. But if you're considering slashing those delicious carbohydrates at all, you might be wondering: What exactly makes keto different from low-carb diets in general? And really, who would win in a low-carb vs. keto face-off?
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. 🙂

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:
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.

I now eat a lower carb, moderate protein and moderate fat diet. I even eat whole wheat pasta (only 1/3 cup when I do eat it), I eat Ezekiel bread (1 slice) and on occassion, I eat potatoes (white) and even rice. I just keep the amounts around 10 grams of carbs. My breakfast is about 4 grams of carbs (its a protein shake and I put avacado in it as well). Lunch is 4 oz. protein, steamed veggies and/or a salad, slice of my bread with 1/2 tbsp. grass fed butter, snacks are 1.5 oz. nuts (1 oz. macadamian and 1/2 oz. cashews). Dinner has carbs from green veggies. And that’s it. And I drink a protein shake once a day because I lift weights along with doing cardio. In that shake I put 1/2 tbsp. nut butter and mix the shake with water. Sometimes I’ll add 1 to 2 oz. banana (yes, I weigh all of my food). And guess what?? I lose as much weight per week as if I was doing keto. I truly believe that eating a minimal amount of carbs per day makes a huge impact with weight loss. You don’t have to go into full blown keto to lose weight.

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