“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).”
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.
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.

I have been on the Keto diet for 2 weeks now and have lost 12 lbs – I love it!!! I have found it easier and much more enjoyable than when I did low carb (Atkins). I have found many recipes on Pinterest that have helped me out, also. I decided to research this diet after my last physical and my doctor said I was in danger of becoming pre-diabetic. I asked her what she thought and she thought it sounded good as I have no kidney problems or other issues that could make this diet not work. I use the Carb Manager app and that helps me keep track of my macros really well!!!

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.


While little research has been done specifically around the diet's long-term effects, some studies suggest there are health benefits in following such a strict low-carbohydrate diet, such as its ability to improve type 2 diabetes and shrink some forms of brain cancer. However, more research on humans is needed and, as Professor Collins warns, this diet is used in medical nutrition therapy as a short-term test diet for specific medical conditions such as epilepsy and should only be used medically under the supervision of experts.

Made famous by the Atkins Diet and other similar weight-loss plans, low-carb diets are most well-known for shedding pounds fast. And despite what might initially come to mind when you think about low-carb diet plans or what you may have been told about why low-carb diets are bad for you, research suggests that a balanced low-carb diet poses few health risks if done right.
After doing a lot of research, my wife and I have decided to practice a low carb diet instead of keto. Keto is too restrictive, and excludes too many food items that are are essential to long term health. I’m in good shape, she can lose 20-30 lbs. With a low carb diet and exercise, she’s already lost 6lbs in the first two weeks. I think keto may be good for people who need to lose 40 lbs fast. It’s not necessary for people who are in relative good health and know how to lose weight by conventional methods – low carb, HIIT workouts, slight caloric deficiency. Other than the fast results, I don’t see unique benefits of keto diet.
One of the main benefits of the low carb diet is the fact that it is quite effective, particularly when it comes to assisting an individual to lose weight. Clinical studies clearly show that individuals of this reduced carbohydrate diet lose more weight as compared to those on the traditional low fat regimen. A reduced carbohydrate intake reduces insulin levels and the body is forced to burn stored fats in order to maintain the energy levels.
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.
When you’re following a traditional ketogenic diet, you consume around 75 percent of your daily calories from healthy fats, 5 percent from carbohydrates and approximately 20 percent from protein. In general, ketogenic diets typically limit daily net carb intake to just 20–30 grams, which is calculated by subtracting the number of grams of fiber from the total number of carbs.
This is a typical lipid response to a low carb high fat diet. TG going town and HDL going up is clearly positive. Normally a slight elevation of LDL-C is not a cause for concern. I would suggest you check your lipids on 3-6 months. If there is further elevation of LDL-C you might try to reduce the relative contribution of saturated fat in your diet and use other fats instead, olive oil instead of butter etc.

LDL-Cholesterol particles exist in different sizes. On one hand we have the large, fluffy, cotton-ball like molecules, and on the other hand the small dense molecules. Many recent studies have looked into the importance of LDL-particle size. Studies show that people whose LDL-C particles are predominantly small and dense have a threefold greater risk of coronary heart disease. Furthermore, the large and fluffy type of LDL-C  may actually be protective. Studies indicate carbohydrate restriction positively affects particle size by reducing the number of very small and small LDL particles.


As the year comes to an end and the holiday indulgences just keep on coming (d*mn you, office cookie parties!), you may already be considering a weight-loss plan to try out for the New Year. One that's been around for years and likely isn't going anywhere? Cutting carbs. And then there's keto, the über-popular, high-fat extension of that. But if you're considering slashing those delicious carbohydrates at all, you might be wondering: What exactly makes keto different from low-carb diets in general? And really, who would win in a low-carb vs. keto face-off?
Low carb wasn’t designed to put people into nutritional ketosis (although many of you might actually be in ketosis when you’re eating a low carb diet).  Low carb was mainly designed to restrict your carb intake.  Keto, on the other hand, is designed to put you into nutritional ketosis.  And it just happens that in order to get into nutritional ketosis, you decrease your carb intake and increase your fat intake.
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.
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.

I have been dealing with a chronic digestive condition for 15 years, interacting with specialists in three different states. In that time, not one single medical professional had ever asked me about my eating habits!!! It’s as though what you put in your mouth is completely unrelated to what happens to your health. If it doesn’t entail a prescription pad or a scalpel, it’s not of interest. Farmers don’t pay kickbacks the way Big Pharma does. When it comes to nutrition, we are on our own.
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 »

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.
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.
This is a very extreme approach and it’s worth noting that there’s almost no research on the long-term efficacy or safety of carnivore diets – and nothing on long-term consumption by overweight people in the 21st century looking to drop a few pants sizes. One of the best long-term accounts we have is the notes taken by Vilhjálmur Stefansson back in the early 1900s – his report on the Inuit diet is interesting and cool but not really a great scientific foundation by modern standards. There are a lot of unanswered questions here about nutritional deficiencies, especially if you’re not eating a lot of organ meats.

Hello I need some advice I have researched so much about the Keto diet before I started but was not aware of the Keto rash until I am not suffering from it for over a month now and I have tried all kind of herbs and been to the dr twice so I am spending way too much money so this morning I found your article and I am thinking about doing low carb because this Keto rash is consuming me. I do take a probiotic now, liver herbs with enzymes, omega 3s, and tuneric because all these things were suggested to help with the Keto rash. So I currently intake 20 net carbs now since February 4 and no cheats days at all I have lost a ton of inches. A lot of NSV but my question is if I decide to move to low carb versus Keto if I up my grams to 50 net carbs versus 20 net carbs would that still be considered Keto diet? I do enjoy the Keto diet I just hate suffering from this Keto rash.


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.
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. 
My husband and I are following keto. We started January 1st. We recommend being under doctors care if you have any medical issues. We both have heart disease, needed to lose weight and my husband was diabetic type 2. I suffered from kidney issues. Our journey has brought us to lose (husband) 41 pounds (me) 74 pounds. My husband is off all medications (he was taking 7) down to one, with blood work being normal. His heart doctor of course can’t wrap his mind around this diet and even though the blood work is normal he wants to still have him on 3 medicines for preventative purposes. He is no longer on any diabetes medicine and has more energy than ever before. With me the kidneys were a big issue so getting levels every three weeks was not fun, but with keto you must drink at least eight glasses of water. I drink 12 glasses of water a day. We will definitely stay on keto and watch macros. We use 5% carbs, 70% fat and 20% protein.
I have been dealing with a chronic digestive condition for 15 years, interacting with specialists in three different states. In that time, not one single medical professional had ever asked me about my eating habits!!! It’s as though what you put in your mouth is completely unrelated to what happens to your health. If it doesn’t entail a prescription pad or a scalpel, it’s not of interest. Farmers don’t pay kickbacks the way Big Pharma does. When it comes to nutrition, we are on our own.
“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 fibre can be a part of a healthy diet for most people.” I admit I don’t understand the notion that “refined” carbs are bad but something like whole wheat isn’t lumped in with the refined carbs group. There isn’t much difference between white flour and whole grain flour – both elevate your blood… Read more »
Let’s say you decide to give it a try. You decide to avoid refined sugars entirely, throwing candy and beverages out of the window. You also cut down on other types of carbohydrates, avoiding potatoes, bread, corn, pasta, and rice. Basically, the only carbohydrates you will eat are those found in vegetables and fruit, but you may want to limit them as well.

When your body burns its stores of fat, it can be hard on your kidneys. And starting a ketogenic diet -- or going back to a normal diet afterward -- can be tricky if you’re obese because of other health issues you’re likely to have, like diabetes, a heart condition, or high blood pressure. If you have any of these conditions, make diet changes slowly and only with the guidance of your doctor.
The keto diet involves eating very small amounts of carbohydrates, medium amounts of protein and getting most of your daily kilojoules from fats. Carbohydrates are the body's preferred source of energy. When we starve the body of carbs, ketone bodies (or ketones) are produced by the liver from fat, and used as fuel for the brain and body. So on a ketogenic diet, ketones replace carbs as the body's main energy source, meaning it runs almost entirely on stored fat.
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.
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+.
1/4 cup oats soaked overnight with 1/4 cup almond milk and 1/4 cup unsweetened yogurt is good, oats are easy to digest and soaking releases the phytates lowering the effect of the carbs. Add fresh strawberries, and a wee sprinkle of sugar-free sweetener if you need it, or a pinch of salt is nice too! 1/4 cup oats is not going to raise your blood sugar, but gives you the nutrients you need as a nursing Mum.
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 »
Two weeks of adaptation to burning fat – it does not happen instantly. The second cause of reduced early performance is not as quickly fixed. It simply takes time for the body to transition from being a sugar-burner to burning primarily fat for energy, even in the muscles. This may take takes weeks or a even a few months. The more you exercise while on a low-carb, high-fat diet, the quicker this will happen. The end result has many benefits (see below).
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 »
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?
There’s a lot of confusing with Low carb dieting. I did strict keto for 6 weeks back in April and lost 2 inches off my waist which was my goal but found the diet too restrictive so am slowely getting into low carb but am concerned I’ll gain the wieght back. So if I eat enough carbs to not be in a ketogenic state, but not much more than that, thanwhat happens after my body’s used up all the energy from the consumed carbs? Will it then seek fuel from stored fat again – does this mean you could be in and out of keto daily?
Doug. These numbers are not uncommon on a ketogenic diet. Some people respond with a very high LDL-cholesterol and high total cholesterol. However, we don’t know what this means in terms of risk. Although LDL-cholesterol is generally associated with increased risk of cardiovascular disease, we don’t know what it means in this particular metabolic situation. Your LDL particle number is most probably too high as well, although we really can’t tell much about particle size in your situation. However, a TG/HDL-C ratio less than 2 is to your benefit. If you want to lower your LDL-cholesterol you will probably have… Read more »
The benefits of LCHF diets in sports are mainly seen in long-distance running and other endurance events. The body’s fat stores are huge and dwarf the minuscule glycogen stores. This means that once an athlete has transitioned to burning fat instead of carbohydrates, he or she will be able to perform for long periods of time without needing much (if any) additional food for energy.
After doing a lot of research, my wife and I have decided to practice a low carb diet instead of keto. Keto is too restrictive, and excludes too many food items that are are essential to long term health. I’m in good shape, she can lose 20-30 lbs. With a low carb diet and exercise, she’s already lost 6lbs in the first two weeks. I think keto may be good for people who need to lose 40 lbs fast. It’s not necessary for people who are in relative good health and know how to lose weight by conventional methods – low carb, HIIT workouts, slight caloric deficiency. Other than the fast results, I don’t see unique benefits of keto diet.
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?
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