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.


Thanks for the post Wendi. It’s interesting to read. In fact I don’t think this is an uncommon situation. Hopefully it is a question about time. Many doctors are very stuck with the “prudent” low fat diet. That’s what we learned in medical school and it’s generally accepted by the medical community. But we may have a different situation than 30 years ago. So many people are dealing with overweight issues and metabolic syndrome is becoming more and more common. There is abundant evidence suggesting that carbohydrate restriction is beneficial in these situations. It is likely that carbohydrate restriction will… Read more »
What about your lean body mass that is mentioned several times above – how do you figure out what that is? This is the weight of everything in your body that isn’t fat. The calculator will automatically figure this out based on the body fat % that you enter, which you can estimate using the chart below. You could also manually calculate it if you’re curious:
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.
Hi Maya, I have been eating keto for 3 months, and I’m very pleased with my 15-lb weight loss so far. But I still don’t understand how macros work. I recalculated my macros today and the calculator says I should eat 66g of daily protein. But that is just 2 ounces, which is miniscule. And I don’t understand how the 4 ounces of tilapia I had for dinner today shows up as just 20g of protein, when I plug the information into MyFitnessPal. Can you explain? I feel healthy, and I am not hungry. Generally, I have about 6-7 ounces of protein per day.
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!
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.
Carolyn – Low carb eating is often promoted as the “magic solution” to effortless weight loss. But the truth is, no matter how you eat, your body is going to have issues with the process at some point. It’s not unusual to plateau for longer periods with low carb eating. I’ve experienced it myself and I’ve heard the same from other people. There are so many things to look at when you stall (I feel another blog post coming on!!). Do you eat generally low carb or do you eat keto? Each approach has it’s own solutions.
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. 

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 Mellisa, I still recommend eating a variety of vegetables on a keto diet! You can include low carb berries as well. That being said, a multivitamin usually can’t hurt anything, so you definitely can if you feel like you are missing something. As always, I’m not a doctor and recommend consulting with your doctor for ultimate recommendations on these types of questions.
Professor Jennie Brand-Miller, professor of human nutrition at The University of Sydney says, "There's not a lot in the scientific literature to judge [the health effects of the keto diet]. On the basis of current science, I wouldn't recommend it. Several observational studies suggest this diet [actually] increases mortality, diabetes and cardiovascular disease."
Jill – Low carb has a much looser definition. It’s pretty open to whatever you want to do. You may want to eat a bit more for satiety if nothing else. But no, you don’t HAVE to go as high in fat. Since there is no real outline for low carb eating, you can pretty much adjust it to anything you want. Experiment and see what your body reacts best to. I’ve brought down my fat intake a bit more as well because I found that I was stalling with 80% fat, 15% protein. I do more like 70% fat and 25% protein now. Got my weight loss moving again. So it’s just about what works best for you and your body.

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.
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.
Hi April, Some people stick to the percentages for each meal, others just do it for the whole day. As long as you aren’t eating all your carbs for the day in one meal, in general it’s fine to just make the macros add up for the day and not necessarily at every meal. If you want to be precise, the only way to know is to enter what you are eating (with the amount) into a tracking tool so that you can get the nutrition info. If you are making low carb / keto recipes from Wholesome Yum, the nutrition info is provided on each recipe card. Hope this helps!
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!
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! 🙂

Krystal – This is something I have struggled with as well. In theory, eating low carb is supposed to be the magic “pill” that helps you effortlessly lose weight. But in truth, our bodies can stall with low carb eating just as easily as they can with other forms of dieting. Firstly, I would ask yourself if you truly need to lose more. We always want to lose another 5 pounds, but often, our bodies will be happy at a particular weight. Second, are you eating generally low carb or keto? Because there are different solutions for each approach.
As for me, I'm thankfully allowed to eat the full spectrum of fruits, vegetables and whole grains again. Going on the ketogenic diet made me realise I still held onto the belief that fats are the enemy. But good fats are vital for optimal health, so I'll be keeping the olive oil dressings and lashings of avocado in my diet, while definitely eating less bacon.
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 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.
Keto Macros hopes to provide information to anyone still trying to figure this “keto” thing out. There is information throughout the site about the ketogenic diet for all health and fitness goals; weight loss, muscle gain, or body maintenance. Our bodies are all different and there are just as many perspectives of optimal nutritional ketosis to be considered & discussed for your personal health. We respect everyone’s right to finding what works for them.
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.
When you approach your normal body weight, the weight loss will slow. Just remember, a “normal” body weight differs from person to person depending on our genetics and environmental exposures and may not fit what we see in the popular media. The weight loss won’t go on forever. As long as you follow the advice to eat when you are hungry, you will eventually stabilize your weight.
This article is very useful, i am happy to see a medical expert reporting on the benefits of a low carbohydrate and high protein diet. It is also very helpful to see some scientific thought being put behind the report and the analysis. I have been involved in coaching combat athletes, boxers and martial artists for almost 30 years and have also been a personal trainer working with body builders and strength athletes. I have always been an advocate for the use of Low carb/High protein for a number of reasons mostly though because this type of diet makes sense.… Read more »
I eat a diet that varies from ketogenic to simply very low carb, and I love it. After a lifetime of being overweight and unfit, I am now, in middle age, in the best shape of my life. I weigh less and wear a smaller size than I did in my teens. I am also stronger and fitter than ever. In addition, my physician was "keep[ing] an eye on" a number of health issues of the type that most people assume are the inevitable result of ageing: Elevated blood lipids; elevated blood pressure; elevated blood sugar. I attribute a great deal of my success to the fact that I was motivated this time much more by health than vanity. They wanted me to go on statins, and I just refused. I applied myself in earnest to a low-carb way of eating, and in the course of my research I learned about ketogenic diets. I normally eat about 75 grams a day of fat; when I am riding regularly, that's often 100 or more; during long-distance rides, 150+.
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.
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 »
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.
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!
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
Similar to the gut microbiome, skin maintains its own bacterial balance. One type of bacteria known as P. Acnes lives deep within the hair follicles and is normally present in the outer skin layer in small amounts. However, during acne, concentrations of P. Acnes increase dramatically, causing inflammation that leads to whiteheads, pustules and cysts.
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 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.
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