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). 

The metabolic syndrome is associated with increased waist circumference, elevated blood pressure, elevated triglycerides, reduced levels of HDL – cholesterol (the good cholesterol), elevated blood sugar (glucose) and insulin levels. Treating and preventing this condition is of huge importance for the community and a big challenge for health professionals.
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.

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.
Thank you, Maya! That helps a lot. I’ve had a difficult time with some tracking apps, because it goes by what others put in and finding an exact match is tough. I like your idea of just tracking for the day. I thought about getting a notebook and doing it that way. I’ll ponder that. Thank you for adding the nutritional info on each recipe. That helps so much!
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.
Note that the term “reversal” in this context simply means that the disease gets better, improving glucose control and reducing the need for medications. In the best case, it can be so much improved that blood glucose returns to normal without medication, long term. In this context, reversal means the opposite of the disease progressing or getting worse.

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 too love your site. Your keto recipes are the best! ….I’ve been on Keto for over a year now and have lost 100 pounds. I still have another 100 to go, but I’m still losing……. Another thing to look at is the influence that the sugar industry has had on today’s high carb diets. When food went low-fat, they added extra sugar. The sugar industry has a lot of money and lobbyist tied up in the way Americans eat. They really don’t want us to know that doing without sugar and eating more fat is the healthy way to go.
Under normal circumstances our body uses glucose from carbohydrate foods for energy. In the absence of glucose a process called ketosis occurs. This is a state in which the body burns fats instead of carbohydrates as its main fuel source. When we don’t eat carbs, the liver breaks down fat stores to produce energy. This energy is in the form of (and also creates) molecules called ‘ketones’. 
Ketogenic diets usually do cause weight loss and may improve insulin sensitivity in patients with diabetes. In fact when compared to a low-fat diet a ketogenic diet appears to achieve greater long term reductions in body weight. However, the success long term is dependent on your ability to adapt your dietary habits once you start to introduce a more balanced and healthy approach to eating.
I’ve been on a low carb lifestyle since 2013 and by the end of 2014 I had lost 80 pounds. As of December 2019 I’m still down 75 pounds and feel like a new person. I’ve learned to cook low carb and now have a file drawer full of recipes (at least 200) that I’ve gotten from the Internet. I definitely do not feel deprived. Thank you for your receipes.
Please share more info., e.g., starting weight, amount of time you exercise and what intensity; how many carbs/day and do you count net carbs? I started keto in April and did well (lost 12 lbs.), except I had some mood issues at first. I really struggle to stay in keto and I just don’t think I can long term. I can definitely stay around 50-75 carbs but not 20. I have maintained what I lost, but I can’t seem to lose any more. I take 1,000 mg. Metformin daily, weigh 163 and am 5’4”. I really want to lose at least 10-15 more pounds. Maybe I can if I do what you’re doing.
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.
But with all that said, there are a few big macronutrient patterns that tend to emerge within the Paleo/keto/ancestral health community because they work well for a lot of people and offer some kind of structure for people just starting out. For example, a lot of people adapt Paleo food choices to a ketogenic (keto) macronutrient pattern. But there are a lot of Paleo-friendly macro choices that aren’t anywhere near keto. Paleo is a way of thinking about food that could theoretically be adapted to a wide range of macros, while keto is a specific set of macronutrient ranges – you can combine the two, but you can also do Paleo in a non-keto way.

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.

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?


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).
Also note that most doctors do not study nutrition, much less nutrition that is viewed as “fringe” in any way. So if you need to work with a medical professional, just know that you may have to search for somebody who knows about this sort of eating plan. These folks are not always easy to find, and there are new studies coming out all the time on this type of eating plan. So look for somebody who keeps up with the latest.
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.
"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."
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.
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. 
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