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.


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.
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.
Thanks for the reply. What’s most confusing is that keto introduced many low-carb but high fat, and therefore, caloric foods. So for instance, before keto, I drank black coffee. On keto I switch to full fat cream and I really like it so I’m still drinking coffee with full fat cream but that means I’m consuming about 5 times the amount of calories I would with my coffee. In ketosis it doesn’t matter because that fat is used up directly as fuel for the day, but if I’m not in ketosis should I switch back to black and start counting calories again?

b-oxydation of fatty acids doesnt mean ketosis. Ketosis is state where your liver is producing ketone bodies not ketones. Ketones are not ketone bodies as fructose is ketone. There is a lot of misunderstanding along low carb and ketogenic state. On low carb most of the time you are not in state of ketosis but jus in state of increased b-oxydation of fatty acids. Kind Regards.
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 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.
The problem is that when your body is used to burning primarily carbohydrates – as is the case with most people are today – your fat stores are not easily available, and they can’t fuel your brain. This results in your constantly having to fill up by eating before, during and after longer exercise sessions. Or even just to fuel your daily activities and avoid “hanger”.
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 »
It seems strange that a diet that calls for more fat can raise “good” cholesterol and lower “bad” cholesterol, but ketogenic diets are linked to just that. It may be because the lower levels of insulin that result from these diets can stop your body from making more cholesterol. That means you’re less likely to have high blood pressure, hardened arteries, heart failure, and other heart conditions. It's unclear, however; how long these effects last.
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.
"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."
First off, thank you for clarifying on keto/LC dieting differences which, I find very factual. My family’s (mother-side) diabetics history have plagued most of my siblings up tho this day. As discipline as I am (20-year Air Force retiree), I’ve fought a broader-line high A1C for years. My primary physician always stress to eat more fruits and vegs, less fried protein to maintain a respectable weight for my age. I believe most fruits are over-rated because of their high glycemic index for a person watching carbs/sugar intake. So, I did my ketogenic home-work and decided to participate, what would or could I lose? In my next 6-month blood test, BAM!!!…my A1C drop to normal 5.7. Not only has my 5-day/week workouts been more productive, I’ve gain more strength and cardio capacity. Now, I totally believe that anyone who exercise regularly, burning fat as energy (last longer) has far more benefits than burning the “short-fueled” sugar as energy during a workout routine/session. In closing, the two keto-nutrition benefits I have witness is lowering A1C and more sustain energy during exercise. One issue I need work on is; it’s hard to be diet sociable when family comes to town or when I’m on non-workout days, I have a tendency to crash/re-feed the low carb levels………advice?
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 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.
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).

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.


Years ago I was on Atkins diet for 6 months. I lost weight but then I got acute kidney failure. Had to be hospitalised with iv therapy and careful blood monitoring. My bun ( blood urea nitrogen) and creatinine was abnormally high. An indicator of kidney function. I was taken off the Atkins diet. Since then my BUN has been high showing a permanent effect on kidney function. I was worried that the keto or low carb diet could put me in jeopardy. What do you think about appropriateness of the diets for me?. Now I am Pre diabetic and obese. I was not ten years ago when on the diet


Diabetics, especially, type 1 diabetics are at risk of complications if they attempt to follow a ketogenic diet. For this reason diabetics and anyone with a blood sugar management issue should discuss the potential implications with their GP and healthcare team before embarking on such a regime. Similarly anyone with kidney disease or a family history of such should consult their GP. 
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.


I like a number of your recipes. I am cooking for my wife who is overweight. Not going into details. Although I have her on a keto diet, I don’t believe it is totally a keto diet. I can say that I am making her some keto recipes and low carb recipes. We were successful in having her lose weight twice, but she fought continuing. This time, she is on it no matter what, after a Dr visit. My wife was always a meat and potatoes girl, meaning she fights vegetables especially. But I am being successful in other ways to see that she eats her fruits and vegetables. Some of your recipes she will not eat. Me, I eat almost anything. So she is a challenge. I want to find or make through recipes foods that are close to what she was use to eating. I am making her tortillas for example. I found an acceptable recipe.
I have been on the Keto diet since June and have lost 45 pounds! It took a while to adjust, but the benefits far outweighed the “flu”. My question is how to break through a stall. I have not lost any weight for about two months. I strictly watch my macros and stay within targets every day. But alas no weight loss. I have about 20 pounds to go to reach my goal, but can’t seem to get there. Any suggestions?
You can read my response to Melanie (from Feb 7). I, too, have experienced stalls in my weight loss. Like I said, I lost 16 lbs. the first 6 weeks, then only 14 lbs. in 2 mos., then nothing for over 2 mos. I just stuck with the regimen, then over 2 days I lost 5 lbs. The weight seems to come off in fits & starts rather than an even, steady pace. I’d like to lose another 35 lbs, so I would love to read your thoughts on how to best achieve my goal if you decide to write a blog as you indicated above!

Hello. I am new to the Keto diet. This has article and the macro calculator has been very informative. I just feel a little confused… what is the best way to figure out what 143g of fat, 93g of protein, and 25g of carbs really means? As in, how do determine what foods and portions are within those limits? Keto is sounding very difficult and laborious and I’m starting to reconsider following the diet lol (just joking, kind of). Any help would be very much appreciated! Thank you.
Hi Michele, Calories don’t directly correlate with rate of weight loss. If you are looking to lose weight, then I suggest looking at the amount of fat you are consuming in a day and possibly adjust that. With keto, fat is used as a lever. You don’t have to eat the full amount of fat listed in your macros if you don’t need it. Eat until you are no longer hungry.
Im on my 5th day of full keto zero carbs. I want to stay with that for a year if I can. I had gastric surgery 10 year ago with no issues but i still have a very small stomach. Im finding that i cant drink my water with out pain because im always full.seems my meat is having a hard tim digesting. Any ideas on what i can do to help the food digest and to get my water in..thanks love your artical
For instance, a 2007 controlled study in 43 young acne-prone men by Smith, et al, found that a low-glycemic-load diet led to a greater reduction in acne lesions than a higher-glycemic-load diet. What’s more, the low-glycemic-load group experienced a decrease in androgen and insulin levels, improvement in insulin sensitivity, and weight loss. By contrast, the other group had increases in weight, insulin levels, and insulin resistance.
This eating plan certainly contradicts most people’s understanding of a healthy, balanced diet which typically promotes the consumption of protein, fat and carbohydrates. From an evolutionary perspective, ketosis is a normal adaptive response which enabled humans to withstand periods of famine throughout history. Today, this natural physiological mechanism has been exploited by a number of low-carb diet regimes. 
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.
How effective is a low carb diet in losing the body fat? According to a low carb Keto diet, it is extremely effective if you do everything and strictly follow a Keto diet. The low carb high-fat diet makes sure to replace the carb calories by the fat calories so that fat is burned effectively, and no carbs stick around and contribute to your body weight.
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