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. 


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/

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.
The second thing is that some people actually do get too much fat on a keto plan. You can play with that ratio and your protein ratio just a tiny bit. I can’t recommend how much though. You’d have to experiment. Just don’t make any huge adjustments there or you could throw yourself out of ketosis with too much protein. Small adjustments are best. I wish I could give you more specifics, but I’m not a dietitian and there is no hard and fast science here. You have to experiment a little to see what works for your body. Hope that helps.

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.
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.
A ketogenic diet — one form of a low-carb, high-fat diet — is an eating pattern that strictly eliminates almost all sources of glucose in order to put the body into “fat-burning mode,” also called nutritional ketosis. The ketogenic diet goes by several different names, including the “no-carb diet” or “very low carbohydrate ketogenic diet”(LCKD or VLCKD for short).
Dr. Sigurdsson, Do you have any advice for dealing with a doctor who is unreceptive to the idea of a LCHF diet? I am consistently told to “cut fat” and “stop snacking” (I don’t actually snack), “eat more whole grains” and “lose weight”… and then get scolded for “being noncompliant” when my blood sugar is elevated and my weight creeps up. Frankly, it’s beyond frustrating, to the point that I actively dread going to see my doctor for anything, including totally unrelated things like sinus infections or injuries. My doctor ignores all of my research, including studies I print out… Read more »
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 Sandy, I’m not a doctor so cannot give medical advice, but do have years of research and experience in this lifestyle. Kidney failure can happen due to excessive protein intake, which was more prevalent on older versions of the Atkins diet. This is a common misconception with low carb and keto diets – that they have to mean high protein – and they shouldn’t be. If you keep your protein in check, it shouldn’t be an issue. But, I would definitely consult with your doctor since you have had issues with this.
Blood sugars are often high in the morning (dawn phenomena). If you are only on 15-22 carbs per day I would check every label of everything you are eating to ensure carbs are not sneaking in somehow to still give you a reading of 200, or is your protein too high? Do you have insulin resistance? These are all factors which may be at play here. Healthy fats won’t raise BS at all.

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. 
Jan – It takes a while for your body to become “fat adapted”. Every person is different, but my guess is that your body is probably still adjusting. I’m not a medical professional so please don’t take this as medical advice in any way. But I also had this issue and it turned out that I was going a little heavy on the coconut fat, which can be a stomach irritant in large doses. It’s okay to back off a bit to give your body that adjustment time. Increasing fats slowly over time can make things a lot easier. I know it’s tempting to dive in head first, but your body is telling you something, so you should definitely pay attention. Google “Fat adapted” for more info. I don’t know a lot about this. All I can share is my personal experience. For me, it was too much fat too quick as well as the type of fat I was using. It may be something totally different for you, so you’ll need to experiment to see what’s causing it. Keep in mind that a Keto eating plan is a tremendous change to the body from a mainstream eating plan. 6 weeks is not a lot of time. But if it persists, it’s probably best to keep in contact with your doctor on a regular basis. Kudos to your doctor for being open to this way of eating!

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


Tauri – Ya, that blood sugar stuff is a nasty business. I let mine get a little too high before I acted on it. I wish I had gone low carb sooner but my first experience with it was a shock to the system to say the least. I did it with my doctor and it was incredibly strict, which doesn’t work for me. So now I’m finding my own way with it and it seems to be helping! Thanks for the tip on that site, I’ll check it out! 🙂

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.
I have been following a fairly strict Keto diet for the last 4 months. 20g total carbs and have lost 17 lbs and feels so much better. Unfortunately, the way of eating has also given me out of control digestion problems, gas, bloating and serious runs. I am going to back off the Keto and add a few more carbs and hope it helps my tummy and that I can still lose a bit more weight. Another 10 would be perfect.
“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).”
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.
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 second thing is that some people actually do get too much fat on a keto plan. You can play with that ratio and your protein ratio just a tiny bit. I can’t recommend how much though. You’d have to experiment. Just don’t make any huge adjustments there or you could throw yourself out of ketosis with too much protein. Small adjustments are best. I wish I could give you more specifics, but I’m not a dietitian and there is no hard and fast science here. You have to experiment a little to see what works for your body. Hope that helps.
Blood levels of triglycerides have emerged as a very important risk factor for cardiovascular disease.  High serum triglyceride level is associated with abnormal lipoprotein metabolism, as well as with other risk factors including obesity, insulin resistance, diabetes mellitus, and lowered levels of HDL cholesterol. It has been shown in a number of studies that carbohydrate restriction lowers triglyceride levels significantly.
I have been on the Keto diet for 3 months, it was slow at first, but I have lost a lot of inches and a total of 12 pounds. I used your calculator, and I try hard to stay within the net carbs, but I have been taking in less calories than the 1880 that was recommended. If I take in fewer calories, do you usually tend to see a quicker decline in weight loss?
We began eating this way in January of 2016 and have lost over a combined 140 lbs (63 kg). We personally feel that this well-educated and well-balanced dietary approach to carbohydrate intolerance, with whole nutritious low carb foods, as optimal for us. The blog is intended to share our experience & to provide resources for what we’ve learned, & continue to learn, about Keto Macros.
“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).”
I’ll treat my self to a cheese cake occasionally too. It works for me so far. My brother got me on this diet, the first week I told him I don’t know if I can do this and he basically said carry on as you were then and nothing will change and there really is no other way, either you want to lose weight or you don’t and it’s not like you’re suffering or anything so don’t give up. Find a replacement for everything that you miss one by one and soon you will get used to it and you won’t even think about eating any of that junk anymore and if you really do then treat yourself occasionally but just don’t give up.

I started about 6 weeks ago and have lost 22 lbs. I did it for multiple reasons though. For years I would feel overwhelming sleepy after lunch and dinner, no matter what I did. I had digestion issues daily. Not be able to lose weight no matter what I did (more exercise, more sleep, more water, more veggie/fruit) etc. I couldn’t keep to a 1200 calorie diet without killing everyone around me because of being so hangry. My body would just store anything I ate and go into starvation mode. I thought, I’ll try it for two weeks and see. I don’t get sleepy after lunch, I get home and have energy to do stuff in the evenings, I’m losing weight, I feel more peppy (for lack of a better word), I easily keep to a 1200 calories, often going lower without feeling hungry, feel full after meals, and I don’t feel restricted. I keep things simple and use veggies that I hadn’t before. I did it for a dietary lifestyle change and not to lose the weight. I understand now that while I wasn’t diabetic before, maybe my body reacted to glucose like I was and maybe there was a celiac issue too. I just know that the feeling is so different. Not everyone is the same though and what works for others didn’t work for me. I wish it did, but it didn’t.
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.

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.


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!
I started about 6 weeks ago and have lost 22 lbs. I did it for multiple reasons though. For years I would feel overwhelming sleepy after lunch and dinner, no matter what I did. I had digestion issues daily. Not be able to lose weight no matter what I did (more exercise, more sleep, more water, more veggie/fruit) etc. I couldn’t keep to a 1200 calorie diet without killing everyone around me because of being so hangry. My body would just store anything I ate and go into starvation mode. I thought, I’ll try it for two weeks and see. I don’t get sleepy after lunch, I get home and have energy to do stuff in the evenings, I’m losing weight, I feel more peppy (for lack of a better word), I easily keep to a 1200 calories, often going lower without feeling hungry, feel full after meals, and I don’t feel restricted. I keep things simple and use veggies that I hadn’t before. I did it for a dietary lifestyle change and not to lose the weight. I understand now that while I wasn’t diabetic before, maybe my body reacted to glucose like I was and maybe there was a celiac issue too. I just know that the feeling is so different. Not everyone is the same though and what works for others didn’t work for me. I wish it did, but it didn’t.
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 have several issues, high BP, High cholesterol, and low level Diabetes. I am 226 lbs and only 5’3″ and 54 yrs old. Not very active due to arthritis in my feet but I am trying to work through the pain. I want to lose at least 50 maybe even 75 pounds. I need to see results or I get very down on myself. Do you have any great ideas that could help me, I have started a journal of food intake and carbs, cals, protein etc. I think that I am going to try and aim for 1200-1300 cal’s per day, I am not a huge carb fan, ie rice, potato or pasta so I tend to do protean some veg and my major fault fruit. Is there anything you would suggest in helping me get started and sticking with a plan
That's because maintaining ketosis, a metabolic state where you burn fat instead of carbohydrates for energy, is the backbone of keto. Sure, this sounds ideal, but making the switch is difficult. You'll have to consume roughly 65 to 85 percent of your calories from fat. The specific number varies by person, but it generally means eating fewer than 30 grams of carbs per day.
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.
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?
I have been following a fairly strict Keto diet for the last 4 months. 20g total carbs and have lost 17 lbs and feels so much better. Unfortunately, the way of eating has also given me out of control digestion problems, gas, bloating and serious runs. I am going to back off the Keto and add a few more carbs and hope it helps my tummy and that I can still lose a bit more weight. Another 10 would be perfect.
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.
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