Ketogenic diets were originally developed to treat epilepsy in children as it appears to reduce the frequency of seizures. It should be noted that using the diet in this context should not be attempted without the supervision of a specialised doctor. From these medical origins, the diet was picked up by the mainstream media and marketed as a weight loss regime – it is in this context that we will be discussing the diet for the purpose of this article.
If you select Gain Muscle as your goal, then you can select the Gain (surplus). The macro calculator will then recommend that you eat this percentage more calories than you need. Eating more calories than you need will result in weight gain, which will be in the form of muscle if you do weight training. For example, if you select 10% as the gain, the calculator will output 10% more calories than your body needs for maintenance.
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.

I was on keto for 4 months and felt like CRAP. I ate 1500 cals a day, ate plenty of fat – kept it “clean keto” and could not for the life of me maintain enough energy to workout by the end of the day. It sucked. Yeah, I lost close to 70 lbs, but I felt lousy all the time (and yes, my electrolytes were fine; I took mag and potassium supplements, drank salted bone broth daily – I did it all).
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?
When you’re following a traditional ketogenic diet, you consume around 75 percent of your daily calories from healthy fats, 5 percent from carbohydrates and approximately 20 percent from protein. In general, ketogenic diets typically limit daily net carb intake to just 20–30 grams, which is calculated by subtracting the number of grams of fiber from the total number of carbs.
This is how most people do keto – enough wiggle room in the carb count that you can at least have a salad and some cauliflower pizza crust, but not enough wiggle room to actually go out of ketosis. Unlike the carnivore plan, the goal of garden-variety isn’t to eat only meat and avoid plant foods; the goal is to get a specific set of macros (high fat, very low carbs).

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?


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….
Rather than worry only about fats, you might want to watch calories as well. As we age, we need fewer and fewer calories each day. Because of this, I don’t eat as much fat as recommended on keto because it’s so calorie dense. The thing is that if you consume too much fat, your body might use it instead of the fat stores already in your body. I recommend using a keto diet app to keep track of all macros and see how adjustments affect your weight loss. Good luck!

That said, you may find you have more stable energy on a low-carb diet, especially if you work out a lot. If that’s the case, try adding some carbs back into your diet, either by going low-carb or by trying a modified version of keto like targeted keto or cyclical keto. Both are great for athletes and still offer many of the benefits of being in ketosis. 
Hi Megan, Sorry about that – there was an issue with that section and you should now see it in the FAQ above, explaining how it’s determined. The weight loss per week will depend on how much weight you have to lose, as weight loss happens more rapidly the more overweight you are. But in general, between 0.5 and 2 pounds loss per week is reasonable.
I’ve been LCHF Ketogenic for 1 year I’m at my natural weight, but had to face the doc today re-chol, fasting glucose 4.8 good, HDL 1.09 good, trig 1.75 ok LDL 8.91 shock horror, total cholesterol 10.8 shock horror. Trying to discuss pattern A and pattern B LDL particles cut no ice! Got to face a surgeon soon, what the hell am I gonna say LOL In the UK LDL is indirect ie Freidewald Equation Drs do not want to discuss LDL-Particles

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.
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 so want those results for the exact same reasons . I am not sure how to ensure I am in the right macros … frying using coconut oil (which I really don’t like preparing food in that way), don’t mind drizzling oil on food but so don’t get these macros. I don’t expend a lot of energy throughout the day so eat only twice a day (basically after bulletproof coffee not hungry til around 2/3:00 pm) and an early evening final meal. So basically I guess I’m doing I.F. but not losing like I think I should considering I’m 5’4″ at 305 lbs in the extremely obese IBM category. I am having real difficulty cause I don’t know what I’m doing wrong even though I’m trying to eat as healthy as possible. Any suggestions greatly appreciated.
I have nothing against low-fat diets. However, I doubt that the emphasis on low-fat, low saturated fat, in particular, is based on good scientific evidence. Furthermore, I believe that the overemphasis on low-fat may have caused consumers and manufacturers to choose foods that may be potentially harmful and could have contributed to the so-called obesity epidemic and increased prevalence of type 2 diabetes.
I have followed the Ket o diet since February of 2018 and I have lost 58 pounds by doing intermittent fasting. I eat one meal a day and the health benefits have been amazing. I no longer take blood pressure medication and do not crave carbs or sugar. I have followed Dr. Eric Berg on YouTube and learned so much about ketosis. I have searched for recipes and found your site and I like the food you prepare. Thanks for the low carb recipes
The symptoms associated with ketosis are often temporary and may relate to dehydration. These may include headache, dry mouth, bad breath, fatigue and nausea. However, it’s worth noting that because the diet restricts carbs it is typically low in dietary fibre which may have a negative impact on gut health including the presence of gut friendly bacteria. 
When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This is called ketosis. It's important to note that the ketogenic diet is a short term diet that's focussed on weight loss rather than the pursuit of health benefits. 
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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