Thanks For all your hard work to making all this information available. I am new to Keto and my question is what is the easiest and quickest way to meet my fat requirements daily? I can figure from the nutrition facts info how many carbs I am eating but when you say 69% fats for a day I am confused how do I figure that? Same thing with the protein.

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.

A 2008 study published in the American Journal of Clinical Nutrition compared a medium-carbohydrate, high-protein diet with a low-carbohydrate ketogenic diet and found that after 4–6 weeks the 17 subjects lost significantly more weight and were less hungry on the ketogenic diet than the medium-carbohydrate diet. However, according to another study published in the American Journal of Epidemiology, low-carb diets were found to be no more effective than low-fat diets in the long term (more than one year).
I am 56 years old. about 3 years ago My hubby and I lost quite a lot of weight on a low carb life style. Me 70 him 100. Then I had to have a hysterectomy and a year later I lost my 23 year job. Needless to say, depression and hormones took over and I gained everything back. Him too. We are back at the low carb eating. The problem, He has lost 45 pounds so far. Me, 10. It just doesn’t seem to be working for me this time. Do you think the addition of more fats will help that? I need something that will give me a boost or a completely different way. I just thought I would ask you. You seem pretty knowledgeable on the subject.
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To provide the body with energy, you will increase the consumption of natural healthy fats. You will eat dairy fat, animal fat and plant-derived fat. You will avoid low-fat dairy products because they are usually rich in artificial sugar. Then slowly, later on, you start selectively adding carbohydrate to your diet, in the amount tolerated so that you will not start to gain weight again.
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.
I am 56 years old. about 3 years ago My hubby and I lost quite a lot of weight on a low carb life style. Me 70 him 100. Then I had to have a hysterectomy and a year later I lost my 23 year job. Needless to say, depression and hormones took over and I gained everything back. Him too. We are back at the low carb eating. The problem, He has lost 45 pounds so far. Me, 10. It just doesn’t seem to be working for me this time. Do you think the addition of more fats will help that? I need something that will give me a boost or a completely different way. I just thought I would ask you. You seem pretty knowledgeable on the subject.
Anthony – Eating low carb around friends and family can be difficult. The only thing you can do is plan ahead. Find out what foods will be available (if you aren’t cooking) and if you need to, bring something extra for yourself. I do this a lot! You don’t have to make a big deal out of bringing your own food either. Use what you can from your family dinner that is low carb, and bring the rest yourself. As for friends, you would want to explain to them why you are eating differently and ask them to be considerate of that. Picking places to go out where you can eat a low carb meal is a big help. Planning ahead is the only way!

This plan has more fat and less protein than the pure carnivore plan, and likely less meat: even fatty meat isn’t all that fatty by keto standards (for example, a nice juicy grilled T-bone is a whopping 38% protein, although you can lower that percentage rapidly by adding butter on top). With keto, you don’t necessarily eat a whole pile of T-bones; it’s more like half a T-bone with a lot of butter and some avocado and spinach salad.
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. 

The most common side effect of the diet is constipation as a result of cutting out vital sources of fibre in the diet – fruits, vegetables, beans and grains. Lack of fibre can also increase the risk of bowel cancer and heart disease in the long term. I negated this by drinking lots of water, eating plenty of the high-fibre 'allowed' vegetables and taking a fibre supplement.


I enjoyed reading your article! I too have been following a very strict keto diet. I lost 25 lbs in two months!!! I could not believe it. The toughest part was telling myself that it was okay to consume more fats and that even the sugar in most fruits cause them to have lots of carbs. I use to be a smoothie fanatic, now occasionally I will treat myself to sliced up strawberries and heavy whipping cream whipped up.
OK I get the carb 5% and protein 23% and I am puzzled about the fat 72%…what do I need to be eating here? I do not eat much dairy or coconut products but use flax oil,olive oil and ghee (blood type O) so what are your suggestions for eating fat? I am eating low-carb 25-30 carbs a day for 1 month now. I used a ketosis strip and my result is just a trace. I have lost about 10 lbs so far.
A low-fat diet may be preferable for some individuals while other individuals may do better on a low carbohydrate diet. 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 fiber can be a part of a healthy diet for many people.

After imagining I'd have a Biggest Loser-type reveal, after two weeks on the diet, I was disappointed to find I'd only lost 1.5kg. But I was pleasantly surprised by the lack of hunger I experienced. For example, if I started the day with bacon and eggs, I wouldn't get hungry again till the afternoon, whereas my typical instant oats breakfast leaves me ravenous by 11am.
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