I have been with the Keto diet for about 3 weeks. It is a learning curve. I am learning new stuff every day. Your website is the best for me. I love your recipes and free information. I feel like I need to start counting my Macros. I use your recipes but I like to change things up a bit to suit my taste, like adding more veggies, switching out the almond milk for cream. How can I get counts for the recipes when I do substitutions?

Allow me to affirm the benefits of LCHF DIETS as described in the article, with some suggestion and additions to it. Fats do clog arteries by the means of increasing the blood plasma aggregability, in other words it doesn’t increase the viscosity of blood but obstructs its rate of entrance within capillary vessels. But this is OK. not a problem, if it is continued for a reasonable period. However it is a big damaging clogging element, if the blood vessels are not giving sometime to heal. On the otherhand excessive carbs intake will finally be converted to visceral stored fat, and again this is absolutely OK, as long as this doesn’t continue fo ever, brcause it will start clogging body organs, like the liver, the pancreas, and the heart. However, if at a certain juncture, excessive carbs intake is disrupted, and a person alternates between LCHF & LFHC diets, this should periodically takes full advantage of each diet, and still give ample time to heal from its disadvantages… think about that. Nature usually forced all living beings to alternate between different categories of food depending on each season. And as a matter of fact, this is what body builders do. It’s called cyclic carbing….


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.
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).
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?
Let's start with some background. The ketogenic diet was created in the 1920s to treat children with seizure disorders for whom medication was no longer working. Research had shown that being in the state of ketosis—meaning the body is using fat for fuel instead of its natural and preferred source, glucose—reduced the frequency of seizures. The fat-burning benefit obviously gave this diet its now mass appeal.
I enjoyed reading your article! I too have been following a very strict keto diet. I lost 25 lbs in two months!!! I could not believe it. The toughest part was telling myself that it was okay to consume more fats and that even the sugar in most fruits cause them to have lots of carbs. I use to be a smoothie fanatic, now occasionally I will treat myself to sliced up strawberries and heavy whipping cream whipped up.
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.
“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, I need some help. I am in my 60’s, about 230 lbs, diabetic with too high A1C, high blood pressure. I have been on Keto for almost 3 months. I lost 15 lbs right away but then none and this week, gained back 3 lbs. I don’t think I have been in Ketosis at all, at least not when I checked my urine. I have only cheated 3 times with some extra carbs but no sugar at all. What I’m really worried about is the fats I’m consuming. Whenever I dieted before, it’s always been low fat and now I am eating a lot full fat butter, heavy cream, full fat cheese, fattier cuts of meat etc. My question is since I’m not in Ketosis, but am on low carb should I also do low fat? I am really worried about the saturated fats. Thanks for any help you can give me
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!
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!
The main three macros that should be taken into consideration for a healthy body weight or fat loss are Carbohydrates, Proteins and fats. The amount of carbs, protein, fats are the basic macronutrients you should be careful about while keeping in account your body weight. For choosing the best macros, Keto diet is preferred by many individuals who have set on a low carb diet. The three major macros
I just started using Carbmanager.com … works great, put all my info in, it sets out the daily amount, then just log in as you go, be it on your desk top or your phone. I personally love it, and just actually paid the few bucks for 3 months premium membership for the extra tracking suck as glucose etc and recipes. I don’t think you will be disappointed if you try it. Even without the paid membership, the tracking log is still a great tool.
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.
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.
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?
“Typically, a low-carb diet focuses on protein and non-starchy vegetables, and limits grains, fruits, breads, sweets, and starchy veggies like legumes, potatoes and peas,” Zeitlin explains. Protein and veggies are extremely helpful in aiding—and maintaining weight loss—she continues. Plus, a general low-carb diet can be more sustainable in the long run, since it requires way less macro counting (read: obsessing over hitting that 70/20/10 ratio).
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.

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.


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.
Low carb eating is a broad term that can be applied to many different approaches and eating plans. It can be based on just about any number of carbs that are less than what you would typically eat. Every low carb diet out there from South Beach to Atkins will give you a different number of carbs to shoot for. So if you want to eat low carb, but are not interested in a Keto diet, you will need to do your research on the many, many low carb diets available on the market today.
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.

  A week and more into the low carb diet, I bumped into the term called ‘Macros’ and everyone over the internet was talking about macros this and macros that. After a bunch of google search I finally found out that macro was a short form of ‘Macronutrients’ and keeping count of such nutrients is really essential as you tend to indulge in a weight loss plan.
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