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Not Losing Weight on a Low-Carb Ketogenic Diet? Don’t Give Up and Read Further

The ketogenic diet is not only known to be one of the most effective weight loss tools, but has proven to have many health benefits. Ketosis is a state at which your body produces ketones in the liver, shifting the body's metabolism away from glucose and towards fat utilization. Unless you can check your blood ketones, using Ketostix is an easy way to detect urinary ketones. It's not the most accurate method, but may be good enough to find out whether you are in ketosis. In some cases, weight loss may be difficult even on a low-carb ketogenic diet and there may be a few possible reasons for weight stalling, which I have listed in this post.

|Not Losing Weight on a Low-Carb Ketogenic Diet? Don’t Give Up and Read Further

If you want to know more about the ketogenic diet and how it can help you lose weight, have a look at my Practical Guide to Keto Diet which is freely available on my website also as PDF.

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You are not in ketosis, which you can confirm using ketone detection strips. There could be several reasons for that:

  1. Your carbohydrate intake may be too high. Try to decrease your daily carbs limit. Also try to include coconut oil in your diet. Coconut oil consists of MCTs (Medium chain triglycerides), which are easily digestible, less likely to be stored by your body and are used for immediate energy. MCTs are converted in the liver into ketones, which helps you enter ketosis. If you want to know more about carbs, check out my post here: All You Need to Know About Carbs on Low-Carb Ketogenic Diet. For more about ketones, I have recently created a post about Ketosis & Measuring Ketones.

  2. Your protein intake may be too high. Protein is the most sating macronutrient and you should include high-quality animal protein in your diet. However, if you eat too much protein, the excess protein converts into glycogen and disrupts ketosis. This is not the most likely reason, as it's not as easy to eat too much protein unless you take protein supplements. Phinney and Volek in their book "The Art and Science of Low Carbohydrate Living" recommend 0.6 - 1 gram of protein per a pound of lean mass / 1.3 - 2.2 grams of protein per a kilogram of lean mass a day (lean mass = total body weight without fat). You can read more about protein in my post here: All You Need to Know About Protein on a Low-Carb Ketogenic Diet. Increasing the intake of omega 3 fatty acids (fatty fish, macadamia nuts) in your diet will help you lose fat!

  3. You use artificial or other sweeteners that may interrupt ketosis. Some keto-dieters claim artificial sweeteners and even some sugar alcohols have a negative effect on ketosis. This issue has been recently debated but there are no conclusive results as to the effect of artificial sweeteners. As a guideline, beware of chewing gums, mints or any medications such as cough syrup and others that may contain sugar or sweeteners. Have a look at my recent post about suitable sweeteners and why I avoid artificial sweeteners, especially aspartame.

  4. Carb cheating / carb creep is another possible reason for not losing weight. You have to be really disciplined and aware of all carbs you eat. It’s a little nibbling here and there of the forbidden foods, leading to a carb creep, so make sure you count all carbs. In this video, Dr. Eric Westman explains the ketogenic diet and emphasises that even eating mints may affect ketosis and weight loss results. Sometimes, even when a label says "sugar-free", it doesn't have to be "carbs-free"!

Note: You can be in ketosis without showing urinary ketones, but they can be found in your bloodstream. This could happen if your urine is too diluted due to high water intake and shows a marginal number of ketones. As long as you keep your net carbs low, your body will enter ketosis. You may even not be showing any ketones at all. This happens when your body gets fully keto-adapted and uses fat for fuel. It’s not a bad thing and it doesn’t mean you will stop losing weight.
Berries are low-carb and super healthy, but you have to be aware of their net carbs content. If you aim for 20g of net carbs a day, you should minimise their consumption.

You are in ketosis but struggle to lose weight:

  1. The reason could be way too much fat and therefore calories in your diet. Firstly, it's indisputable that all calories are NOT equal. It really matters whether you get them from healthy and sating LCHF food or processed food rich in carbs. Sam Feltham's 5000 calorie experiments (first with LCHF diet, then High-carb diet) may be extreme, but they have shown that calories are NOT equal and their source is very important. However, some people on a LCHF diet may find it easier to lose weight if they also watch their calorie intake. Fat contains twice as many calories as carbohydrates and protein, so it's important your fat intake lies between the recommended ranges. There is no diet that lets you consume "unlimited" amounts of calories and still lose weight.
    Calories from fat should amount to 60-75% of your daily intake and overeating is not going to do any good. When it comes to the overall calorie intake, it depends on your individual maintenance level and how active you are. To find your ideal macronutrient targets, check out KetoDiet Buddy, a free on-line Keto calculator we have developed for our blog. Keep in mind that the macronutrient ratio is not the only aspect you should consider - the type and quality of fats matter. For more, have a look at my post here: Complete Guide to Fats & Oils on Low-Carb Ketogenic Diet.
    Note: If you just started a low-carb diet, it may take some time for your body to get used to it and you will naturally eat less. Just give it some time. Low-carb diets are a lot more nutritious and sating as you will discover.
    Macronutrient breakdown for the ketogenic diet: 60-75% calories from fat, 15-30% calories from protein, 5-10% calories from net carbs
  2. Also keep in mind that losing fat gets more difficult as you approach your ideal weight. My own experience is that if you need to lose a relatively small amount of weight like 5-10 pounds and your body weight is already at a healthy "natural" level, you will find it hard to lose more weight. The only way is to be careful about your calorie intake. In my case, because I'm quite active, this was eating up to 2,100 kcal a day (maintenance level + level of activity) to maintain my weight or 200-500 kcal less to lose weight. As you can see, it’s nowhere near starvation.

  3. You put on weight over a short period of time. This could happen if you had more carbs (even once!) than your daily limit (e.g. you went to a party). As we have learnt before, there is a relationship between water retention and glycogen stores. If your body manages to store some extra glycogen, you also increase water retention. This happens literally from one day to the next. Don't panic, it's just water. Once you go back to your daily carbs limit it will take 2-3 days to lose the excessive water.

  4. You may have a thyroid or adrenal dysfunction and you are not aware of it. It only takes a blood / saliva test to find out - visit your doctor! In case of autoimmune hypothyroidism (Hashimoto's), a very low-carb diet is not recommended. Dr. Broda Barnes, who spent over 50 years on thyroid research, suggested in his book “Hypothyroidism: The Unsuspected Illness” that the minimum amount of carbohydrate intake for patients with hypothyroidism should at least 30 grams of net carbs. If you want to learn more about thyroid / adrenal disorders and what your doctor may not tell you, have a look at Stop The Thyroid Madness.

  5. Stress is a big factor. When we are stressed out, our body produces a hormone called cortisol, which is responsible for storing fat round your stomach area (visceral fat) and makes weight loss more difficult. Try to relax, don't underestimate this factor. Find your own way to reduce it: try meditations, take a few days off work, go somewhere for a weekend or go for a walk. Stress is also linked to hypothyroidism and adrenal issues and this badly affects your metabolic rate. As a result of that, you store fat.

  6. Leptin and its satiety signaling is another possible factor. Fat is hormonally active and it sends out leptin, a hormone that tells us when we’ve had enough. As you lose fat, there will be less fat cells to do the job. This does not apply just to low-carb, but any diet. The question is how significant this factor is. If you eat food rich in fat and protein, this can be minimised.

  7. Lack of sleep may be behind your weight stalling. It may sound as cliche but sleep is and absolutely crucial part of fat loss: Maximum fat loss is only achieved with adequate sleep, diet and exercise. Try to fall asleep before midnight and sleep for 7-9 hours. I don't expect all of you can afford to sleep for 9 hours, but take it as a goal :-)

  8. You eat too many low-carb treats. Going on a low-carb diet doesn't mean you can indulge low-carb pancakes, cheesecakes or muffins on a daily basis. Although these may be very low in carbs (when you use stevia or Erythritol), they may still cause cravings. You should always treat them as occasional rewards and your diet should be based on real food (eggs, meat, leafy vegetables, cheese and some nuts).

  9. You exercise too much. Overtraining could be as harmful as lack of exercise. Here is a good article that explains Why You May Need To Exercise Less.

In my own experience, too much exercise is counteractive. Recently, I've been trying to lose 4 pounds (below is my progress over the last few months). As you can see, my calorie intake has risen dramatically. Reason? Because my weight loss was stalling, I decided to do more exercise (HIIT, weight training and some cardio 6-7 times a week!). Result: I was hungry and started eating more. Fortunately, I didn't put on any weight, but it hasn't helped me lose body fat either. About 2 months ago, I had an injury and couldn't do any exercise other than 30 minutes of daily walks. My calorie intake dropped, I was eating less and most importantly, I lost the last 4 pounds! Now, I don't exercise more than 3 times a week and walk about 30 minutes every day.

KetoDiet for the iPad, tracking progress (various charts, here: average monthly calorie intake)

What else to do about it?

  • Join my 30-Day Clean Eating Challenge. I have created this challenge specifically for this purpose - to help you break through a weight loss plateau! It's a dairy-free, clean-eating diet plan and contains no treats or sweeteners.

  • Don't weigh yourself more than once a week or even better, don't weigh yourself at all. There are natural fluctuations related to water retention and hormonal balance. If you are a woman, you will notice these fluctuations more often. If you see no movement on the scales or even if your weight goes up, it doesn't mean you are not losing fat. If you exercise, you may even see a little increase in weight, as muscles are heavier than fat. The important thing here is to concentrate on losing body fat. Don’t rely just on scales, use body tape, calipers, belts or clothes to see any changes.

  • Try to include more coconut oil and more omega 3 fatty acids (macadamia nuts, fatty fish) in your diet - it helps with fat loss. Also, check out my two posts about what will help you lose weight: coconut oil and macadamia nuts (to find out more, check out my posts: Do you want to lose fat faster? Include coconut oil in your diet and Enhance your fat loss with macadamia nuts.

  • Some low-carb dieters claim to have improved their weight loss by reducing the consumption of dairy products, while others found no significant effect. This may well be down to individuals and it's worth trying in case it works for you. Why would dairy products cause weight stalling while they are low in carbs? Some say it's down to dairy intolerance but the most likely reason is that full-fat dairy products are energy-dense and easily overeaten. In general, full-fat dairy and nuts should be eaten with caution - calories may not be the main focus of a LCHF diet but they are not insignificant. A dairy-free diet plan is here: 7-Day Grab & Go Keto/Paleo Diet Plan

  • Be careful about products labeled "low-carb", "sugar-free", etc. It's a known fact that some of these products contain more net carbs than they claim. The perfect examples of such advertising are the Atkins products. They contain artificial additives and have a long list of ingredients which always raises alarm. Additionally, they are sweetened with sugar alcohols such as sorbitol or Maltitol that cause insulin spikes and are definitely not "carbs-free". Not all sugar alcohols have the same impact on blood sugar and I would recommend you only use products sweetened with Erythritol, Swerve, Stevia or chicory root sweetener (e.g. Just like sugar). These sweeteners have no impact on blood sugar and are very low in calories. To find out more about sweeteners, here is my list of Top 10 Natural Low-carb Sweeteners.

  • Avoid products labeled "fat-free" at any cost. These are often full of carbs!

  • Learn to eat REAL food: meat, eggs, vegetables and nuts should be the main part of your diet! Eating food full of preservatives, additives and colourings is not only unhealthy, but it will impair your weight loss efforts. In most cases, these products are not nutritious enough, don't have the ability to sate our appetite as REAL food does and as a result, you will eat more.

  • Most of your diet should consist of meat, eggs and vegetables. Be careful with nuts, root vegetables, dairy and fruits (berries, if any).

  • If you reached the plateau, try Intermittent Fasting (IF) - a complete guide to IF is here - or High Fat Fasting (HFF) - a complete guide to fat fast is here - for a few days and see if there is any difference. Doing IF every now and then is recommended for keeping your metabolism high.

KetoDiet for the iPad, tracking progress (various charts, here: average monthly calorie intake)

  • HIIE (High-Intensity Intermittent Exercise) also works for breaking the plateau. These short intense workouts improve glucose tolerance and are the most effective for burning calories. I personally love home workouts from free beginner, intermediate and advanced programs, all starting from just 12 minutes a day!

  • I should mention that for long-term effects, it’s not about burning calories, it’s about building muscle tissue and increasing your metabolic rate. Therefore, include resistance training in your workout routines.

  • Increase your electrolytes, make sure your electrolyte intake is sufficient (magnesium, potassium, sodium).

  • Drink water! Make sure you get properly hydrated, it's vital for fat loss. Water suppresses appetite and helps body metabolise fat.

  • If your carbs intake is low and you don't see any reason why you shouldn't lose weigh, give it some time. Your body may just be getting used to your new life-style and needs time to adjust.

I hope you enjoyed reading my post. To find out more about the ketogenic diet, keto-friendly recipes, diet planner and more, check out my apps KetoDiet, KetoDiet Basic and my new cookbook!

Join thousands of others and subscribe to receive weekly updates and get a chance to win the KetoDiet App!

Comments (166) -

Julian 4/23/2013 1:24:08 AM United States #

Good article. A nice simple beginner's article.


KetoDiet 4/23/2013 6:19:11 AM United Kingdom #

Thank you, Julian!


Misha T 8/8/2013 11:24:19 PM #

Great article - the most complete guide! Now I have an idea what I'm doing wrong. Thank you so much!


Bryant Ford 8/13/2013 2:27:56 AM #

I have appreciate what you have here. I believe by following the tips you have given here, I can be successful in achieving my goals in losing fats!


Monica 8/14/2013 12:05:19 PM #

The best and most complete guide! Thanks so much, this really helped!


KetoDiet 8/14/2013 12:22:29 PM #

Thank you, I'm trying to keep it up to date and I'm working on it continuously Smile


Joanie 9/5/2013 3:42:16 PM #

I started about 3 weeks ago.  I do consume some dairy like cheese and I also eat veggies like brocolli, zuchini, tomatoes, muschrooms, spinach and romaine lettuce, avocado as well.  At first i lost like 3 pounds but this week only 1.  I crossfit and my % are 65-70 of fat, 25-27 of protein and 5-7 of carbs.  Why am I not losing that much as other dieters claim?  I am a big girl at 217, I would of thought the first couple of weeks were gonna be like 3-4 pounds a week.  Any suggestions??



KetoDiet 9/6/2013 2:32:39 PM #

Hi Joanie,  it's very hard to make assumptions but you seem to be doing everything right. However, the reasons why you don't lose as much weight as you desire could be many:
- you may be eating too many calories (calories do matter but are not the main focus of the ketogenic diet - try to use the "keto calculator" to find your ideal intake (I'm working on including one on our website)
- you may have thyroid dysfunction (which is my case and I take medication and avoid goitrogenic foods)
- you may have sensitivity to  certain foods that cause insulin spikes
- you may be eating "hidden carbs"
How long have you been doing the Keto diet? Your body may just need time to adjust...


Chantelle 5/4/2014 12:17:33 PM #

Hello Joanie,

You may also want to ease up on the crossfit.  At that level of intensity, your body is looking to burn mainly glucose.  If you do not have enough in stores, then your body will look to convert it from protein (namely muscles), which is why is may be better to "walk" or do lower intensity exercise while in ketosis.  That way you will stay squarely in the "fat burning" zone.  Hope this helps and good luck!


Anna 9/13/2013 12:50:39 AM #

This is truly a great post!
I didn't lose one single inch around my body since I started with low carb ( I measure my arms, thigs, waist and hip every week, still the same... ) and was wondering what was going wrong.
Every other post I read was full of scientific data about metabolism and stuff, making them awfully long, complicated, and worst of all, not providing any advice on what we could DO.
Now this was made simple like a presentation hand-out, yet complete, and I know where I could start trying to fix the problem! So thank you very much! I look forward to seeing more great posts like this!


KetoDiet 9/13/2013 2:25:51 PM #

Thank you! I will keep updating this post with anything new I learn. I tried to write it so that it's easy to read and find answers most people have Smile


Keto Jane 10/17/2013 12:54:27 AM #

The best keto resource I've found! I'm so glad for your article, thanks and keep posting!


Martina @ KetoDiet 10/17/2013 10:00:07 AM #

Thank you Jane, words like yours always keep me motivated! Smile


Deborah B 10/17/2013 3:59:00 AM #

I've recently started a ketogenic diet.  I am a little confused with regards to restrict or not restrict calorie intake.  I've read calories from LCHF is not the same as eating carb rich diet with the same amount of calories. I stumbled onto a site and read for the obese they can eat without restriction of calorie IF the diet is carb restricted (below 20 carbs per day) yet rich in proteins and fats.  See:  Fats are higher in calories then carbs, and I find when I am trying to reach certain grams of proteins and fats my calorie count goes above what is recommended for weight loss.  What to do?  I would appreciate your input!  See also  Thanks, Deborah


Martina @ KetoDiet 10/17/2013 10:26:16 AM #

Hi Deborah,

when it comes to calories, it's a bit more complicated (see the 3 main effects of ketosis in my article). Although calories are not equal on a low-carb compared to high-carb diet, I think those that can eat "unlimited" amount of calories (on any diet) are very lucky. I'm not doubting Sam's experiment, I just think most people, including me, would put on fat even on the LCHF diet if they were to eat 5000 kcal a day (although probably still less than what the energy formula says). It think the point of his experiment was to show that the energy formula doesn't work (he put on a lot more weight than expected on the high-carb diet and very little on the LCHF diet).

Based on my own experience, I have to be careful about the calories and I'm not as strict with the amount of carbohydrates. If you follow a ketogenic diet, the idea is to eat just the right amount of carbs to stay in ketosis. This doesn't necessarily have to be 20 grams of net carbs a day, but it can be anything between 20-50 grams, which in the end affects the calories you consume.

Many people believe that the more ketones their body produces, the better for weight loss. In fact, the amount of ketones is not a "measure" for weight loss. You should experience all the benefits of the ketogenic diet as long as the indicator shows some ketones (see point 3 of the three main effects of ketosis).

In practise, I eat about 2200 kcal (and about 50-100 g net carbs) when I'm maintaining my weight and anything between 1700-2000 kcal (and about 30-40 g net carbs) if I needed to lose weight. This is a great tool to find your own limit:

I hope this helps Smile


Fana 11/10/2013 7:53:20 AM #

Is there any supplements you can take to aid in optimal ketosis, read somewhere about AAKG powder?


Martina @ KetoDiet 11/10/2013 12:31:39 PM #

Hi Fana, I have no personal experience with this supplement. I know that it's supposed to be good for the body to build muscles, but I can't confirm whether it's good for ketosis.

I think the best ketosis booster (based on my personal experience) is coconut oil / MCT oil. I eat 1-2 tablespoons a day on an empty stomach. Apart from boosting ketosis, it's healthy and very beneficial for the thyroid.

When it comes to side effects of AAKG:
"So far, research is inconclusive on the adverse side effects of this product and it appears to be safe for most adults. In an eight-week study, subjects reported no abnormal side effects from taking about four grams per day of AAKG.
However, a 2009 paper reported three patients who were admitted to the emergency room with very negative effects including dizziness, vomiting and loss of consciousness. AAKG is not recommended for continuous, high-level use for more than 60 days." (

Also, have a look at the discussions below this article (more about AAKG):


Jess 11/15/2013 4:54:10 PM #

Loving your blog and the iPad app! Been using it for the last 3 months non-stop. 16 pounds lighter, 8 more to go!! yippee! Smile


Martina @ KetoDiet 11/16/2013 7:34:56 PM #

That's great Jess! Thank you for your kind words! Smile


acemanx 11/22/2013 9:02:25 PM #

how about giving us android users a version of your app? The leading phone company in the world, right now, is Samsung, guess what they produce? android based phones, android is outselling iphone according to the latest poll by, give us some love! We want to lose weight too! Laughing


Martina @ KetoDiet 11/22/2013 10:35:48 PM #

It's not our attempt to avoid android users Smile It's just a lot of work and a bit more complicated (technically) to make it for android. We have plans for other platforms, too. I'll keep you updated by posting on my blog as well as Facebook / Twitter. Stay tuned!


Andréa 10/16/2014 10:46:24 PM #

Yes please on the android app. I would definitely pay for it!


Magarietha 11/23/2013 11:33:41 AM #

I have found that milk and its derivatives will push my weight up - even on small amounts and I adore the stuff. But unfortunately Coconut Oil (which I find a little inedibly horrible) is the better option. I also found that even the very fatty nuts like macadamia, will push up my weight - no doubt, then it's better to nibble on a slice of very fatty cheese. So I guess nuts and milk I KNOW in my KNOWER will take me fatten me up. My numbers will stay nice and low (cholesterolwise) but my fat ratio will increase. Now I just don't , but gee whiz, a glass of fullfat creamy milk to me is my downfall, especially with a very ripe banana, but then you've HAD it!


Martina @ KetoDiet 11/23/2013 12:14:50 PM #

I know what you mean - a nice smoothie from raw full-fat milk and a very ripe banana… Not great for fat loss though :-( Dairy is an issue for me, too. I realised that even cream is not ideal for me (if I want to lose a few pounds). I use coconut milk from Aroy-D in my coffee and absolutely love it. It's the only coconut milk that is great in coffee and tastes fabulous (no guar gum or other stuff added). I generally try not to eat too many nuts, because most of them are rich in omega 6. Macadamias are rich in omega 3, so I personally prefer them to other nuts. However, it's very easy to eat too many of them, so I never have more that a handful.


Dana 11/24/2013 4:09:55 PM #

Interesting article. I was wondering if you could help me. I have been following lchf for over three weeks now and have been very stricy in being below 20g of carb per day. I don't count calories as I followed the advice of 'dietdoctor' by eating when I'm hungry and reaching satiety. I haven't really achieved much in the three weeks: my waistline is the same and I've lost less than a kilo overall (but this has fluctuated). My situation is specific in the sense that I have a small baby who wakes constantly throughout the night, and therefore I don't sleep enough and stress a lot. These are the two reasons that I see that can be causing failure as I am eating a small amount of dairy products, no nuts at all, no hidden carbs, all real food with natural fat. Can you please give me some advice as I am desperate and have 20 kilos to lose to fit into a normal bmi range.

Thank you in advance.


Martina @ KetoDiet 11/24/2013 11:43:20 PM #

Hi Dana,  I would still give it some time - maybe another 2 weeks? If that doesn't help, here are some ideas...

- Firstly, if you have a small baby, it must be difficult (lack of sleep and stress don't help). I know it's difficult but try to sleep whenever can, even during the day.
- It also depends when you gave birth - it may just be too early and you may need to give it some time. I don't know if you are breastfeeding but this may help, too. From what I know, women who are breastfeeding find it easier to lose weight.
- Do you exercise? I know it's difficult with a small baby but have you considered walking? Even 30 minutes a day may make a difference. If not directly for fat loss (burning calories), it should help you reduce stress which may help you lose weight.
- Have you been eating the right amount of protein? Too much protein may be converted into glycogen, while lack of protein may cause increased appetite (protein is the most sating nutrient). The ideal amount of protein should be 0.6-1 gram of protein per a pound of lean mass (lean mass = total bodyweight without body fat).
- You may have no other option than to count calories - try the "Keto-calculator" to help you find your ideal macronutrient breakdown (link to in my post).

I hope this helps!


Dana 11/25/2013 6:25:35 PM #

Dear Martina,

Thank you for your reply. Besides the obvious (as in sleep and stress), I haven't calculated my protein properly, but I will try to focus on this. My baby has just begun to walk so this is my exercise (more than thirty minutes walking I think). Thank you for the guidance. I will try my best


Martina @ KetoDiet 11/26/2013 8:43:58 AM #

I can imagine, you must have more than enough exercise then Smile Try the "Keto-calculator", it's quite good for knowing the ideal protein, fat and calorie intake.


vanessa 12/12/2013 3:33:11 PM #

Would apple cider Vinegar take me out of Ketones. Thank you.


Martina @ KetoDiet 12/13/2013 12:14:41 AM #

There is 0.1-0.2 g of net carbs in a tablespoon. I don't know if there is any product with added sugar but pure apple cider vinegar is very low in carbs and won't have any effect on ketosis.


vanessa 12/13/2013 2:11:26 PM #

Thank you so much.


Cheryl 1/5/2014 11:59:26 PM #

Best website for keto! Anyone have tips for thyroid issues?


Martina @ KetoDiet 1/6/2014 8:12:15 AM #

Thank you Cheryl! I'm actually working on a post about thyroid issues, as I myself have autoimmune hypothyroidism (Hashimoto's). I'm still trying to figure out what is the best approach but I can give you a few tips that work for me:

* Eating coconut oil and home-made bone broth (I use both almost daily)
* Some foods should be consumed in moderation: cruciferous vegetables, strawberries, etc. - these foods known as goitrogens but should not be an issue if you get enough zinc and selenium
* Cortisol (stress hormone) makes thyroid issues worse - get enough sleep (7-9 hours)
* Do not overdo it with exercise and avoid too much of high-intensity exercise (HIIE). Focus on resistance training (more muscle tissue and weight loss) and light cardio like walking for days you don't exercise
* Following the advice of Dr. Broda Barnes, I usually don't go below 30 grams of net carbs. I'm not completely convinced whether it's necessary for everyone with thyroid issues but it works for me.


Terry 1/9/2014 11:52:47 AM #

I can't agree more. With too much exercise I actually started putting on weight (doing cardio and HIIT). BTW I love your app! Just got 20 new recipes with your last update! What a great gift just in time to start my healthy eating plan, thanks so much!


Martina @ KetoDiet 1/14/2014 5:32:37 PM #

Thank you Terry! And I'm already working on more recipes and features Smile If you really like it, please, leave a review on the Appstore. Thank you for your support!


Whitney 2/15/2014 3:33:50 AM #

What does IF consist of. I have been in ketosis 3 weeks and down 13 pounds. I exercise a fair amount and can't get any more weight off. I am actually gaining now. I do cycle 4-5 times a week and it's pretty vigorous. Could this be the problem?


Martina @ KetoDiet 2/19/2014 7:43:08 PM #

It could be due to increased cortisol levels (cycling may cause this). I actually managed to lose weight by slowing down on exercise. When it comes to IF, you can try skipping breakfast of dinner for a start and if you can, you can try to fast for one day per week.


Anja 2/18/2014 11:07:27 PM #

Great stuff, ty!


Dani 2/19/2014 5:09:31 PM #

Is it really important to eat three meals a day  with the appropriate amount of fat protein and carb divided by three to lose weight?
. I personally like to intermittent fast a lot and on the ketogenic diet and not losing weight.


Martina @ KetoDiet 2/19/2014 7:48:09 PM #

Definitely not. I learned to eat when I'm hungry. On some days, it may be once, on some 5 times, so it depends. It's good to have some meals ready in the fridge or at least simple snacks (hard-boiled eggs, avocado) to avoid "accidents". I think it's good to keep the carbs low with all meals. For example, I wouldn't eat all my daily carbs in just one meal (unless you don't eat more than that meal). There may be other factors of not losing weight - IF works for some people but not for everyone.


Felecia 2/25/2014 7:31:13 PM #

Thanks so much for this. I found this article at just the right time in my LC journey. I've been LCing for 2 weeks, lost 5 pounds like first week and then nothing the second week. I was just about to get discouraged when I found this! It got me back on track and reminded me to stop weighing myself every morning thinking a pound would disappear overnight! Thanks for the facts and encouragement. Just had to tell you it really helped me!


Martina @ KetoDiet 2/26/2014 9:03:50 AM #

I'm glad it helped, Felicia! I stopped weighing myself a year ago - completely. I only use clothes to see if my body changes. I'd suggest you use my free online tool - KetoBuddy to find your ideal macros which may help you break through the weight loss plateau.


izzy mcjizzy 3/12/2014 1:59:17 PM #


hi this is a good read, thank you for posting as im having so much difficulty. ive lost 30lbs on low fat and exercising like a mad hatter. this i found is not maintainable diet or lifestyle. i decided to go keto ... for the last 10lbs and the health benifits.

ive been in ketosis for 8 weeks and not lost a single lbs, not one, i think my protein is a little high as i eat a lot of eggs, so my ratio is 60% fat - 35% protein and 5% carbs, ive not gone over 20grams of carbs this whole time, im in ketosis and kicked my sugar addtiction - everything else is good, its just the weight loss?? nothing - ive exercise regualar and drink tons of water. would long term dieting that ive done to loose the 30lbs ruin any chance of loosing any more? im still a little outside of my ratio for my height. so im not already thin,  


Martina @ KetoDiet 3/13/2014 1:22:17 PM #

Hi izzy,

Your carbs are low - this shouldn't be an issue. I personally do better at 30+ grams of net carbs but this is different for every individual. I think you may be eating too much protein but I cannot be absolutely certain.

Your metabolism has definitely been affected by low-fat dieting but should go back to normal with a healthy LC diet - I've done something similar to my body and because of my past low-calorie dieting and have issues with under-active thyroid now.

Have you tried KetoDiet Buddy (my online keto calculator for ideal macros)?

What kind of exercise and how often? Your diet is what affects the weight loss most, but HIIT and strength training are best for long-term weight loss. Also, make sure you don't overexercise (it may make you eat more and increase your cortisol levels).


Maryann 3/12/2014 11:12:23 PM #

Hi!  I saw your post on coconut oil.  If used in morning coffee it would stop intermittent fasting, is that correct?  Thank you very much! Maryann


Martina @ KetoDiet 3/13/2014 1:11:45 PM #

Hi Maryann, some people actually eat coconut oil while on IF - this type is better called "fat-fast" and I'm planning to write a post about it. Eating coconut oil while fasting may actually help with weight loss. Coconut oil is metabolised differently and it's great fuel for the brain Smile


Maryann 3/13/2014 2:25:25 PM #

Thanks! Smile


Becky 3/16/2014 6:40:21 PM #

Hi Martina
Loving your site and posts!
Having multiple sclerosis I find that following a low carb diet is important for keeping symptoms and relapses to a minimum, however, I quit smoking over 9 months ago, fell out of sync with my diet and gained approx 30 lbs!!  
I have been low curbing again for over 2 weeks and yet to notice any weight loss..........could quitting smoking have slowed my metabolism to the point where it will take that much longer to lose the weight


Martina @ KetoDiet 3/17/2014 10:57:43 AM #

Thank you for your kind words. First of all, congratulations for your healthy decision to quit smoking! I don't think smoking has any impact on metabolism but it may have an impact on your appetite. The reasons why you don't lose weight could be many. One of the reasons could be increased appetite - eating too much (try KetoDiet Buddy on my blog to find your ideal macros). Another is repeated dieting - in most cases, this is the main reason for slow fat loss.

I think 14 days is still a relatively short time. Be patient and wait for another 2-3 weeks (you should get keto-adapted by then).


Kim 3/18/2014 6:01:07 PM #

I was stack at 160 pounds and this post has helped me a lot. I tried intermittent fasting and started skipping breakfast and it works! Loving your app and all the new recipes and other features you keep adding Smile


Martina @ KetoDiet 3/19/2014 11:47:19 AM #

Thant's great! Thank you Kim Smile


Leng 4/9/2014 3:02:17 AM #

Thank you for this great article,I am on Keto for 8 weeks now but my water retention is really frustrating me cause I am not loosing weight :-( I lost water weight in the first 2 weeks but i think they all cmd back ! I will try cutting calories and up my coconut oil.Thank you.


Martina @ KetoDiet 4/9/2014 10:16:42 AM #

Thank you Leng! Fingers crossed - I hope you find the reason for your weight stalling!


Brianna 4/12/2014 5:03:36 PM #

I think Ive been dealing with an electrolyte imbalance (severe headaches, muscle weakness, fatigue, light headed) so I started basically shooting 1/2 t of celtic sea salt in a cup of water. It seems to be helping but now I have gained a POUND a day for the last 4 days and my back is starting to hurt. Im guessing water retention...?? Is that normal?! How do I get the electrolytes I need without destroying my progress?


Martina @ KetoDiet 4/13/2014 1:09:50 PM #

It does look like water retention but I can't tell you for sure - it really depends on your macros. I would try a combination of magnesium supplement, an avocado a day for potassium (or 1/2 tsp lite salt added to food / water) and bone broth (sodium and gelatine). Also, give it a week or two in case you have just started with keto - it takes 3-4 weeks to get keto-adapted. To find your ideal macronutrient intake, try KetoDiet Buddy (free online keto calculator I have here on my blog: Hope this helps - good luck! Smile


Shizuka 4/15/2014 4:22:58 PM #

Thank you for the article. I am not losing weight on keto.  I follow the ratio using the keto calculator and my weight has stayed the same (gain a bit) over the past two weeks. (I am already keto adapted for two months now). My weight loss progress is really slow. I am expecting my period this week. Will this also contribute to my weight loss stall/gain?


Martina @ KetoDiet 4/16/2014 1:39:46 AM #

Your weight may fluctuate during the month - it's very common for women and could be 1-4 pounds (or sometimes even more) due to hormonal changes and water retention. It depends on how much body fat you need to lose. If it's a relatively small amount of body fat, it's always more difficult. Make sure you stay within your macros (try the moderate fat loss using KetoDiet Buddy:, try avoiding dairy (it may help) and my Clean Eating Challenge: Also, intermittent fasting / fat fasting are great tools for breaking the weight loss plateau. Give it some time, perhaps another 2 weeks to see if it makes any difference. Good luck!!


Amaan 4/28/2014 1:25:01 PM #

I put myself on keto two weeks back. In the first week I lost nearly 4 lbs, but by the end of second week I feel my weight loss had been stalled. Should I decrease my daily calorie intake? My daily intake is approx. 1300 kcal. I have stopped eating cream cheese and I drink lots of water and  not carb cheating. I am not sure what's going wrong. I don't find time to exercise because of my busy schedule


Martina @ KetoDiet 4/28/2014 1:46:36 PM #

Hi Amaan,

I can tell you what I think but you may need to talk to a professional, low-carb / keto-friendly if possible.

I don't think you should decrease your calorie intake - you don't seem to be eating too much. Try my keto calculator (KetoDiet Buddy on the side bar) and make sure you eat enough protein. Add healthy fats like coconut oil or try MCT oil which may help you break through the plateau. How about exercise - do you do any and if so, what type and how often? It' very hard to tell what the cause is but I don't think it's the calorie intake. Sometimes, it could be deficiency in certain micronutrients or it could be down to metabolic / hormone issues or even food intolerance.

I have Hashimoto's and it's not easy for me to maintain my weight even on keto-paleo diet which I follow. Although I was never overweight, I always struggled with 4-8 pounds which I have managed to lose only on keto. For me, it has proven to be the best diet and the only one that actually works.


Amaan 4/28/2014 8:05:35 PM #

Hi Martina! I think it may be cos of the micronutrients and may b lack of exercise. I will probably start taking some multivitamins and squeezing some time out for exercise. I'm 33 yrs old and my height is 5ft and 7 inches. I have never been fat until my late 20's. It's mostly in the last three or four years that I have put on weight. I used to be around 155 lbs. Before starting keto I was 185 lbs. but now I weigh 178 lbs at the end of second week.

I also have to start counting for calories. Still a long way to go though. Hoping for the best. Thanks for your informative reply


Martina @ KetoDiet 4/29/2014 6:52:09 PM #

Good luck Amaan and keep me updated on your progress!


Amaan 5/8/2014 12:35:56 AM #

Hi ! Martina, my third week is goin well on keto. I am happy that ketosis has kicked in. Seems better now apart from one problem. I don't know if it's common with most people on keto. I teach in University, and my mornings are fine and am active but in the evenings I am feeling breathless, gasping every now and then. I checked my pulse. At resting it's averaging around 90 bpm.

Is it really serious or will it subside as my body gets accustomed to the switch over to ketosis ( it's my third day into ketosis)


Martina @ KetoDiet 5/8/2014 2:04:12 PM #

I'm not sure but it could be electrolyte deficiency. I had the same problem during the first few days on keto (feeling breathless and fast pulse), especially the first week. I realised I was not eating enough potassium, so I started eating avocados and using lite salt every day. It went back to normal but in any case, you can check with your doctor in case it's something else. I have a post about electrolytes here: Hope this helps!


Kelly 5/16/2014 8:45:14 AM #

Awesome app Martina. I honestly feel like I robbed you for just 5 bugs, I would pay 50! My hubby is a programmer and he told me this must have been months or even years of work to make an app like that. I put on quite a bit of weight during pregnancy and was finding it very hard to lose weight even on keto. I guess I thought I don't need to track anything and just eat the "right" foods. I've been using your app since Easter and have already lost almost 10 pounds, now I have 15 more to go! I can finally track my diet and see the results I wanted. Thanks so much for all your hard work!


Martina @ KetoDiet 5/17/2014 7:57:52 PM #

Thank you so much Kelly!! I really appreciate what you say, it's the best motivation for us to keep improving our apps (new update coming soon!) Smile


Cheryl Bunting 5/18/2014 9:44:25 AM #

Hi Martina
I've been following a lchf way of eating now for 3 months.  I've lost less than 3kgs and no cms.  I eat very little carbs and have cut down my protein intake.  I have 2 boiled eggs for breakfast most mornings, no protein for lunch and a small piece of meat / chicken or fish for dinner.  I don't think I'm eating too much fat, will start watching that.  I need to lose 20kgs so a long way to go.  I don't have milk or yoghurt due to reflux.  I don't eat nuts either.  I don't know what else to do apart from wondering if this way of eating is for me.  I've been in ketosis for most of the time.  I do suffer from GERD and IBS.  Could gastro disorders in any way be preventing weight loss?


Martina @ KetoDiet 5/18/2014 11:50:58 PM #

Hi Cheryl, I'm not a health professional but I know that low-carb diets are great for those suffering from digestive disorders like acid reflux. Ketosis does not always guarantee weight loss but it's a good indicator of what is happening in your body:

I don't think you are eating enough - at least based on what you've described. You may need to up your fat intake (coconut oil, avocados, olive oil).  Have a look here to find your ideal macros in case it helps:

If your weight is stalling for too long, you may need to look for a low-carb friendly dietitian and run a few tests to find out what is happening.


Julie 5/27/2014 10:48:32 PM #

THank you for this!  My doc put me on a ketogenic diet and told me to google it.  There is so much information and misinformation that it's been hard to know just what to do.  I think I know why I am a non starter on the weight loss end of it:  Dairy.  Also I think I am getting too much protein in relation to fat.  So as I read this, I made up some orange herbal tea and put a spoonful of coconut oil in it.  I may now be my favorite beverage aside from plain water!  My concern is that I am not getting enough fat.  


Martina @ KetoDiet 5/28/2014 8:30:54 PM #

Hi Julie, it is very likely. Most people are afraid to eat fat when they first start following the ketogenic diet. Coconut oil is the best fat boost IMHO Smile If you think it's dairy, you may want to try my Clean eating challenge, details are here (includes 2 weekly diet plans which I link to in this post):


Ayshe 6/5/2014 10:53:13 AM #

I have been on a low carb diet on and off for 3 years now and have managed to lose 8 stone in total. I am now at a healthy weight but would just like to lose the last stone but it's becoming extremely difficult. If I eat any carbs bread anything I will put on weight the next day. I have now gone back on my low carb diet but I'm struggling to lose any weight and get back into kelotosis. I am drinking diet coke and been having cheese these never affected me before but maybe I will start cutting them out. Reading this post had helped me to think where I might be going wrong will try cutting it out and let everyone know how I get on Smile


Martina @ KetoDiet 6/5/2014 11:03:08 AM #

Hi Ayshe, congratulations on losing 8 stone! It's always more difficult to lose a relatively small amount of weight. Once your body gets to a "normal" healthy weight, it's not easy to move the scales down. You will probably need to watch your calorie intake and experiment with different sorts of food such as dairy. You may want to try intermittent fasting and maybe include more physical activity such as strength training and walking. I would also avoid too much cardio - it may make you more hungry.


Amber 6/6/2014 4:00:04 PM #

I've been on a keto diet for 2 months now.  I stay under 50g of carbs, usually under 30g a day.  I don't eat sugar and I use stevia and monk fruit for subs.  I eat moderate protein and high fat.  I drink lots of green tea.  I eat real food and cook almost all my food.  My weight is not going anywhere, and my clothes are getting tighter.  My husband can't figure it out.  I can't figure it out.


Martina @ KetoDiet 6/8/2014 11:24:11 PM #

Amber, everybody is different and what works for one may not for others. Have you tried using my tool for finding your ideal macros (KetoDiet Buddy - link in this post)? It can be too little or too much fat in your diet. How about exercise or hormone issues? How much weight do you want to lose? It's always difficult when you are close to your target weight. Wish you good luck - don't give up and keto on!


Kat 6/20/2014 4:05:42 AM #

I've been doing Keto for 2 months now, at first I was losing weight nice and gradually, even when I got hit with some bad salmonella last month. However, I noticed this month that I've gained back 8lbs and then today I've gained back 10lbs.
I carefully watched my intake for a few days to see what might be sneaking in but I was staying at 1200-1600 kcals and my macros were on average 5-10% Carbs, 21-31% Protein and 60-70% fat. I currently weigh 250lbs (5'6").
I'm sedentary but do get out to swim intensely once a week. I do not have a thyroid issue and ketostix (I know they're inaccurate) say I'm in ketosis.
I'm just not sure what's causing the weight regain, I know it's not muscle (my waist size crept back up with my weight regain Frown ) I do eat a lot of meat and cheese and eggs and mostly get my veggies through mushrooms, romaine hearts, broccoli, spaghetti squash and cauliflower. And I take a kid's supplement with potassium, magnesium, ect. (I have high blood pressure and adult versions interfer with my meds)
I simply cannot figure out where I'm going wrong.


Martina @ KetoDiet 6/20/2014 9:33:09 PM #

Hi Kat, to be honest, I can't see why this happens to you either. Your macros seem reasonable and your calorie intake is definitely not too high. I would understand if you were stalling but I don't understand why you are gaining. I think you really need a personalised diet plan / advice. Franziska Spritzler, who is a registered dietitian and specialises in low-carb diets, may be able to help you:


Christy 6/30/2014 12:38:36 AM #

@Kat, have you had your BMR/RMR tested? I had mine done and it is much lower than what many online calculators say. Also, is it possible that you have an allergy/intolerance to something that might be causing water retention? That kind of weight gain screams WATER to me. Can you tweak what you are eating? Go back to basics for a few days and see if you can get it to move in the right direction?


Martina @ KetoDiet 7/7/2014 1:20:22 PM #

I agree Cristi, you can't go wrong with eating very basic foods for a week or so (eggs, meat, non-starchy vegetables). Then, you can slowly add in foods and see how they affect your progress.


Janey 7/5/2014 7:26:51 AM #

Hi Martina,Again, thank you so much for this app and the support you continue to give, I cannot emphasise enough how helpful it is! Smile Please could you give me some advice regarding fat fasting? I suppose I would probably go down the bulletproof coffee route for 3 days, would that work do you think? And how often? I like having reset days because there are days when I eat more and others when I don't  which suits me, so your advice would be greatly appreciated, as always. With thanks and best wishes, Janey

PS Can't WAIT for the iPhone app to include all the features of the iPad app!


Martina @ KetoDiet 7/7/2014 1:42:03 PM #

Thank you Janey, I really appreciate your support! We will soon post a new update with several improvements people have been asking for. After the next update, our focus will be the fully-featured iPhone app.

Fat fast as people know it is limited to 1000 kcal per day, while 90% of the calories come from fat. You can do this for 1-5 days. The regular BPC may be fat fast friendly but I'm not that keen on the nutritional values of it. The trouble with regular BPC is that it is very low in micronutrients (vitamins, minerals, etc.). I have a recipe for "Keto Coffee" on my blog which includes more ingredients. My aim was to make it high in fat but also micronutrients:

There are more types of fat fast I've tried which I will describe in my upcoming post. I personally include 1-2 days of fat fast every 2 weeks and do intermittent fasting whenever I don't feel hungry - simply skipping breakfast or dinner (I don't do long-term fasting).

Thanks again for your kind words!


KY 7/7/2014 12:52:37 AM #

Thank you very much for this resource, very useful! I have a question that maybe you may help with: I went on the keto diet religiously for about 7 months a couple years back. However, toward months 6 and 7, I started developing bad habits such as poor water consumption, and I ended up with an intestinal blockage. That landed me in the hospital with a serous infection. Now, I had enjoyed being on the diet in the past and know its benefits. Being wiser and being in the entertainment industry, I decided to go back to healthy eating. I have gained a little weight, people at work noticed, and I missed feeling great. I began to exercise again, but not more than 3 times a week, and I pound back the water. It took me over a week to get into keto the first time I tried (2 years ago), but I was in keto within a day. It's been 3 weeks. I have followed my ratios, I eat coconut oil daily. Here's my problem: I am so hypoglyemic at night that I eat a lot to sleep, often to wake up hypoglycemic. This happened when I was on the keto diet last time. The odd thing is, I lost weight very quickly last time, and this time, I am just gaining weight by the day. Thank you - not sure if you can possibly help but appreciate the article very much.


Martina @ KetoDiet 7/7/2014 3:32:21 PM #

Hi KY, this sounds very familiar to me. I used to "forget" about drinking water, especially when I was busy working on my computer. I had terrible headaches as a consequence of dehydration. What I do to make sure I stay hydrated is that I always have a bottle of water with me - so far it has been working well.

Hypoglycaemia should not be an issue on a low-carb diet but if it is, here is a good resource:

Did you have any issues with that before going low-carb? I would definitely consult this with a qualified low-carb dietitian (

Here is how to get your macros right: This is a calculator that works for most people and can give you at least a rough idea. There are, of course, health conditions that can affect your progress. Weight stalling / weight gain could be caused by food sensitivity, too much or too little protein, etc. The best thing to do would be to get an individual assessment from a dietitian. Everybody is different and there may be something you may not be aware of. A dietitian may need to run a few tests to understand why this is happening to you.


Janey 7/8/2014 12:09:02 PM #

Martina - you're brilliant. I tried the keto coffee this morning (minus the stevia as I'm afraid that will undo the fat fast) and it was SO much better than bulletproof. Thanks! I am also eating (just for these few days) macadamia nuts, some cream cheese and a tiny bit of bacon - that seems to be the advice I've gleaned from other fat fast resources. I'd be so intersted to know what you have during your fat fast days? Thanks again Smile


Martina @ KetoDiet 7/8/2014 12:41:21 PM #

Thank you Janey! By the way, I just added a link to my previous comment that may help.

I noticed that someone suggested eating a bit of almond butter before bed as it may help with hypoglycaemia - not sure if it helps but you may want to give it a try. I will soon post everything I know about fat fats and also a "modified" version of it I prefer myself. I've been very busy recently but I'll post it by the end of this month. Macadamia nuts and cream cheese sound like great options for fat fast. I'd also include some fatty fish (mackerel and salmon) and avocado. Bacon is a good option but if you cook it in the oven, most fat is gone and there is relatively more protein than fat. What I like is to make deviled eggs with bacon and I also pour the bacon grease in the mixture before I add it to the egg whites.


Emily 7/10/2014 4:31:03 PM #

Martina your app is amazing! I have the iPad app but is there any chance of having the planner on the iPhone too? I know you have a "basic" version on the iPhone but is it going to support the planner at some point? As I said, I LOVE your app, it shows the incredible amount of work you have done. Can't wait for the next update Smile


Martina @ KetoDiet 7/11/2014 9:27:18 PM #

Thank you Emily, I really appreciate that! Yes, we have this in our todo list. After the next release (this month), we will focus on finalising the universal app. We have been working on it for a while but it still needs a lot of work. KetoDiet for the iPad will become universal and the planner will also be on the iPhone. Everything will sync so you will be able to use both devices. The "basic" app will still be available on the iPhone.


Kat 7/16/2014 5:16:39 PM #

Hi, I have been doing a keto diet for around 5 weeks. During this time my appetite has greatly diminished and I have been eating under 1000 calories for the last week. I track everything on a carb counter app and have been between 90-70% fat, ~6 net carbs and the rest protein. My thirst is high and I've been drinking tons of water. I can't do aerobic excercise because of a bad hip, but I do some slow burn weights. Also my ketostix show mid to deep ketones and have for three weeks.

Lost 4 pounds in the first three weeks. Since then I have gained a pound. Any advice?


Martina @ KetoDiet 7/17/2014 11:04:51 PM #

Hi Kat, I shared you comment on my FB wall in case some people have more ideas. There is no diet that fits all exactly the same way. It's not a problem if you can't do aerobic exercise - studies actually show that aerobic exercise doesn't help weight loss in the long term. Doing weights is a lot more effective, so keep doing that. The level of ketones in your body doesn't always need to be high - people lose weight even with no or very low ketone readings. It's all about the "right" level that suits you best, not about going as low in carbs as you can. Appetite control is by far the biggest reason people lose weight on a low carb diet. Although you should eat only when you are hungry, your calorie intake seems very low and it may be counterproductive in the long term.

I don't think you have actually gained any weight - a pound could be just water and it doesn't have to reflect the actual fat loss / gain. I'm not a health professional and don't know anything about your medical condition, so I suggest you also ask an expert / low-carb friendly, qualified dietitian.


Michele 8/26/2014 2:12:25 PM #

I've been doing ketogenic cycling (carb nite solutions) for months now and have had no weight loss. In fact I am gaining. I do have addisons  and hashimotos (on hydrocortisone and thyroid meds) so now I'm wondering if I'm eating too few carbs. I'm so confused on how to eat now and my dr. is no help at all.


Martina @ KetoDiet 8/26/2014 2:20:37 PM #

Hi Michele, carb nite doesn't work for everyone. In fact, I would gain weight too if I was to do any sort of carb cycling / carb nite. Although I do exercise regularly, I don't eat more carbs on my "active days" - at least not significantly more. Have you considered trying the "standard" approach? I personally don't follow a very low-carb diet because I'm simply not sure if it's good for my Hashimoto's either. There is not enough evidence to be absolutely sure, so I follow a diet with 30-50 g net carbs a day which works great for me (and my thyroid) and my body is still able to use ketones. Here is more about the types of ketogenic diets:


Cindy 9/12/2014 9:25:19 PM #

Thank you. This article is fantastic! It gives me many ideas to try. Very well laid out.


Martina @ KetoDiet 9/12/2014 9:55:28 PM #

Thank you Cindy! Smile


Demi 9/21/2014 2:17:03 PM #


great blog and awesome tips!!! Smile
just wondering whats the app called? Smile



Martina @ KetoDiet 9/21/2014 4:10:18 PM #

Thank you Demi! The apps are KetoDiet (iPad) and KetoDiet Basic (iPhone) and I have more about it on my home page here: (link to the AppStore and a comparison table are at the bottom of the page)


Sami 9/27/2014 8:46:31 PM #

Hi Martina,

I love what you've done and really appreciate the all your hard work and dedication to making such a wonderful resource! Smile

I'm writing to share my insights with your community as a nutritional therapist.

I've personally had much success with keto as a healing tool to overcome depression and bulimia, which is directly related to methylation imbalances -

What most people struggle with is undermethylation characterized by high blood levels of histamine. Too much histamine creates a lot of inflammation and many of the foods on a keto diet are very high in histamine such as dairy, cured meats like bacon, eggs, avocados, spinach, certains nuts like walnuts, pecans and cashews, and tomatoes to name a few. Even dessicated coconut is a trigger. I have a list here:

Inflammation will stall weight loss and these foods will most definitely contribute to autoimmune disorders/thyroid dysfunction.

I really struggled with keto until I eliminated these foods and thus lowered the inflammation so I could correct the root cause: undermethylation.

Thanks again! You're amazing!


Martina @ KetoDiet 10/25/2014 10:08:12 PM #

Hi Sami, thank you for your insights and for your kind words! I'm not familiar with this issue (effects of high levels of histamine) but I'll give it a good read. I can see that some of the foods from the "avoid" list are also avoided on the AIP protocol. Thanks again!


Anna 11/3/2014 11:13:32 PM #

Oh my gosh! I have been looking for that information for 2-3 weeks now!! Thank you so much.


Martina @ KetoDiet 11/4/2014 3:46:32 PM #

You're welcome! I'm glad you found what you were looking for Smile


Hagar 11/9/2014 9:06:11 AM #

This article was really inclusive to any questions may pop in the head of dieters, thanks


Maureen 11/12/2014 6:15:23 AM #

Hi there Martina,

This article is just what I needed! So many other blogs I've read come across as pretentious and over-analytical and your tips and tricks are very easy to understand (and made me realize my mistakes)! I just started doing low-carb a week ago, and wanted to get your opinion on my workout regiment, now that I see that over-exercising could be stalling my weight loss.

Monday/Wednesday--Body Works (weight/toning class) + 30 minutes elliptical/stairmaster
Tuesday/Thursday -- Spinning (1 hr class)
Friday -- ZUMBA + BodyWorks (back to back classes)
Saturday -- 1 hr on elliptical/stairmaster + 15 min abs

Anything I should add or take away? I'm so lost! I thought the more you worked out, the more you burn fat! I also realized I'm eating way too many nuts. I thought they were a healthy snack substitute, but didn't realize they were considered fats. I need the most help with breakfast ideas. If I shouldn't be eating fruit or dairy (or too many eggs), what would you recommend?

Thank you so much for your guidance on all of this! :o)



Martina @ KetoDiet 11/18/2014 6:06:03 PM #

Hi Maureen, thank you for your kind words! Yes, that's a lot of exercise!

I actually used to be a "fitness addict", working out 6-7 times a week, mostly cardio and running but I always had a bit of extra body fat I couldn't lose. This has all changed after I literally stopped doing any cardio (apart from walking and warming up before exercise for 7-10 minutes). My fitness routine has changed and I mostly do weights (2-3 times a week, 20-30 minutes + 10 minutes warmup & stretching) and 1-2 of HIIT (15-20 minutes).

Have you noticed any hunger issues? At least for me hunger and stress were the biggest issues. The more I worked out, the more tired & stressed out I was and the more I usually ate. I would personally keep the weight/toning classes and maybe one of the spinning classes or even better, do your HIIT at home for only 15-20 minutes instead of an hour (search for BodyRock HIIT in YouTube). On the other hand, maybe you should also keep something you truly enjoy, so if you like zumba, don't give it up if it's just a class per week. Hope this helps! Smile


lisa 11/17/2014 10:04:24 PM #

I've been in ketosis for over a month now,my starting weight was 177, I am now down to 162, every morning I eat 3 egg whites and 1 whole egg, coffee with cream and stevia, lunch is usually tuna and a tbsp of mayo wrapped in lettuce, with a cup of veggies, supper is usually chicken breasts, steak, whatever meat I have. With lots of veggies, I eat a lot of celery, bok choy, peppers, mushrooms, I have adapted with having no pasta, rice, potatoes etc, by using cauliflower, zucchini squash. This diet is the best thing that has ever happened to me!!! I also snack all day on cucumbers and celery, I allow myself 1 100 calorie protein bar a day, only 22 more lbs to go till my desired weight.


Martina @ KetoDiet 11/30/2014 11:54:52 PM #

Well done Lisa!! I'm sure you'll soon get to your desired weight - keto on! Smile


Gita 11/27/2014 11:23:50 AM #

BEST INFO EVER....LOVE IT LOVE IT LOVE IT....So let's all LIVE It!!! Thanks Loads!😘


Martina @ KetoDiet 11/30/2014 11:53:50 PM #

Thank you so much Gita!!


Jacquelyn 11/27/2014 11:50:03 AM #

The ketostix won't actually give you helpful information regarding ketogenic diets for many reasons. They are a tool for diabetics not dieters. Here's some info that may be helpful:

-Not accurate with indicating any useful information with regards to ketogenic dieting , they were never intended to be a diet tool.
-Ketostix only measure one of the three types of ketones that may be in the urine
-You can be in ketosis & not see a change on the ketostix – does not mean you are not losing fat.
-Ketones that show in the urine are only the excess not used for energy.
-On more active days, fewer or no ketones may show on the stick.
-Dark reading can be a sign of hydration nothing more….hydration has a major effect on the reading.
-Ketone readings fluctuate through the day/night.
-Women can lose ketone readings during that time of the month.
-The longer you are on the program, the more efficient your body becomes at using ketones – so few, if any will show on the sticks, even although your body is efficient at using fat for fuel.
- Using ketostix can actually hinder your progress since the info they are providing is often interpreted to mean something it doesn't mean.
-Using the ketostix can give a false sense of confidence – just because ketones show doesn’t mean you are on track with your menu plan.
-Or the opposite , people may not see a change and think their menu is off when in fact they are doing everything right.
-It is best to rely on the tape measure & how your clothes fit for progress…even if the scale isn’t moving you may be losing fat. An increase in muscle mass or water will prevent the scale from showing progress, however the tape measure will show fat loss.


Martina @ KetoDiet 11/30/2014 11:56:42 PM #

Hi Jacquelyn, thank you so much for your insights and helpful tips!


Glenn 12/10/2014 4:14:38 AM #

Hi Martina. Some great support here, thanks!

I started Keto three weeks ago not to lose weight specifically but to lose body fat. That and the need to try a nutritional 'lifestyle' that I'm more suited to as my usual diet of low fat, lean proteins was not giving me the expected health benefits I had hoped for.

I was getting headaches regularly, stomach acid reflux was almost daily and I was frequently getting colds or some other (mild) illness. I can truly say I have been stunned by the results so far - no headaches, stomach acid reflux has stopped and I have felt much healthier. What's strange is that for many years I have had a nagging voice in my head that I shouldn't be following the accepted belief that fats are bad and can lead to health problems.

The most important aspect of Keto, for me anyway, is to view it as a lifestyle change, not a diet as most diets end up as short term changes that usually end up failing.

Something I don't think has been mentioned is healthy gut bacteria. Having tried most of the off the shelf probiotics and found no benefit at all i tried kefir which I make at home. It has helped my progress hugely not only with my low level IBS but also higher B vitamins, improved bowel function and less bloating after eating (which I had regularly).

Look forward to reading more here and good luck to everyone who has made the change!!


Martina @ KetoDiet 12/13/2014 8:14:37 PM #

Hi Glenn, I know how you feel. Before going low-carb, I was following a high-carb, high-protein and low-fat diet and never had enough energy. I started having thyroid issues and that's how I learned about low-carb eating. I can't even remember the last time I had bread or pasta Smile You approach is great and that's how people should see it, not as just a quick fix but as a lifestyle change.

Probiotics - Yes, you're right and I should mention it in my upcoming posts. Although I don't make kefir, I often make cream cheese, sauerkraut and other fermented vegetables.

Thank you very much, I'll do my best in my upcoming posts! Smile


Kim 12/12/2014 4:25:10 AM #

Thank you
Such informative information,I have been looking for this kind of detailed information, so much to learn and now i have a place to come and do just that Smile


Martina @ KetoDiet 12/13/2014 8:07:09 PM #

Thank you Kim, I'm glad it helped!


Hoyt Connell 1/5/2015 3:16:02 AM #

For those of you looking for electrolytes without carbs, check out Hammer Nutrition. There is a product called Endurolytes, and I use them for endurance cycling for 30-100 mile rides. I used to cramp up all the time, and using these every hour stopped it. I would suspect that for basic replenishment, you'd only need a single dosage. I have no affiliation with Hammer. There are also numerous white papers on the subject.


Zelda 1/8/2015 2:04:07 AM #

Hi Martina! I hope you don't mind me asking a few questions;  I've been struggling lately.  I only have 15-20 pounds to lose at most and I've started doing strength/cardio work out videos at home 4 days a week for 45 minutes and yoga for 30 minutes the other three days. I've noticed I'm very puffy.  I'm afraid to weigh myself again as all my pants are tighter and I feel like I'll be very disappointed.   Is this normal? I believe it's something like DOMS. Does this also sound like too much exercise?  I've had issues with appetite in the past and I'm wondering if I'm doing too much.  I thought since I don't have a lot to lose if I need to create more of a deficit instead of eating a measly 1,200 calories a day.  

I'm struggling lately to find the right balance and a good weight loss pan for me personally.  Thank you!!


Martina @ KetoDiet 1/9/2015 10:44:09 AM #

Hi Zelda, yes, this sound like too much exercise, especially cardio. If you have appetite issues, avoid cardio - that's what's probably causing it. Focus on strength training and keep the yoga, it's good for relaxing. If you feel puffy, could it be that you ate more carbs? Even one meal high in carbs can make you feel that way, as the extra glycogen will bind extra water. Or it could simply be that you ate way too much as a result of too much cardio.
It's better if you don't count calories. Although there is a limit even on a low-carb diet, you should be able to eat more than 1200 kcal and still losing. Don't think about exercise as something to use for burning calories and lose weight - that is very ineffective and leads to only short-term results. Exercise should only act as supporting weight loss tool, the diet itself is what will help you lose weight.


Zelda 1/8/2015 3:07:11 AM #

Hi, Martina!

I've been trying to lose about 20 pounds, so I was pretty close to my goal weight. However,  over the past week I've completely stalled and have gained 10 pounds. I'm freaking out now, and could use some advice.

For some background, shark week just started for me, and I have pretty bad DOMS.  I do about 400 calories worth of cardio excersizes four days of the week, and yoga three days a week. I have been eating to a 500 calorie deficit, but lately my body has been making me eat to Maintenence (and sometimes a bit more).

I'm keeping my carbs low, and my breathalyzer says in still in keto.

What I'm wondering is if I should continue the excersize I'm doing right now, if I should reduce working out and my calories, or if I should just cut our working out entirely. Removing my workout seems like a good way to reduce my water retention, but if I do that I will need to only eat 1000-1200 a day to get the same deficit, and I'm not sure that is viable for me.

Thanks in advance for the help.


Martina @ KetoDiet 1/9/2015 10:50:33 AM #

Just replied to your comment - see above. Now I see that your carb intake is fine. I'd just avoid too much cardio. I personally don't do any cardio apart from ~30 minutes walking a day which I do to go shopping, etc. I only do strength training, about 2-3 times a week, 20-30 minutes. I have no hunger issues and can easily go without a meal for one day. What I'd do if I were you - avoid cardio, stop counting calories for a while and see if it helps. Also, make sure you eat enough protein, that's what will keep you sated for longer. Use this to count your protein intake:


Zelda 1/10/2015 5:27:17 AM #

Thank you so much for your response.  When I wrote the first one, it got deleted so I'm sorry about the awkward double post ;) I think I will try your new suggestions and see if that helps. Maybe I'm just super carb sensitive.


Martina @ KetoDiet 2/1/2015 11:26:38 PM #

You're welcome and no worries, hope this helps! Smile


Angelica Reid 2/1/2015 11:13:40 PM #

Ran across your website today and went book mark crazy lol. Ive been successfully in ketosis since Jan 1, 2015. Started at 180lbs and i am now around 163lbs and still maintaining what muscle mass i had left from the gym. The weight loss has slowed down now even thou i am no where near my lea body mass weight. My ketones have gone from dark purple to light pink, one step away from being bounced out of ketosis. Dont really have any ideas as to why. The only thing i have change is that when im feeling my cravings coming on (which as you state havent really come around much) but when they do i like to eat the sugar free jello. There is nothing in it and it just really hits the spot. The only thing i can think of is that my BF didnt pick up sugar free and bought the reg kind which has 19 carbs per half cup Frown So i guess im back at er. I find your site very helpful, lots to learn. Thank you so much for the posts and information. I for one really appreciate it.


Mommy of 1 sweet boy, Cole
2012- 263lbs
2015- 162lbs


Martina @ KetoDiet 2/1/2015 11:34:45 PM #

Hi Angelica, that is an amazing result in just 4 weeks! It's common for the ketone level to decrease in time. As you get keto-adapted, your body uses ketones more effectively and you will detect less. Also, if you are using urine test strips, you won't get accurate results. Compared to a blood ketone meter, they are inaccurate and don't measure all types of ketones. Don't give up, one instance won't impair your efforts, just keep following keto and avoid the jello - if possible, avoid the sugar-free jello too. Here are some healthy treats you can try instead:
Hope this helps!


JP 2/10/2015 2:31:16 PM #

Hey Martina,
I started keto about 2 months ago and saw great results. To be precise, I lost 25 pounds in last three months but I still have 40 to go. My maintenance calories are about 2300 and was eating 1600 for last 2 months. I have also included light exercise in my daily routine ( I do about 3 days of resistance training in a week). I wasn't able to lift the weights what I used to before keto, so I decided to go up on my calories. Now I am eating about 1900 calories and i have gained 2 pounds in 10 days. I am still in ketosis, my numbers are still 1.6 and 85 on BG. I know I have to be patience but what can be the reason behind it. Has my metabolic system slowed down because it got used to 1600 Kcal or some other reason? Also, if that's the case then how long does it take for the metabolic system to adjust to new ideas.


Martina @ KetoDiet 2/12/2015 8:52:15 PM #

Those are amazing results in such a short period of time! Well done! I don't think you were eating too little calories and caused any metabolic damage. I think you may have gained muscles - have you checked your measurements? It doesn't necessarily have to be fat gain. If it is, you may want to slow down on exercise, perhaps do shorter sessions or up your calories only on your "active" days instead of every day. Hope this helps!


Natalie 2/10/2015 5:43:59 PM #

Thank you for this article. I lost a lot of weight 5 years ago due to carbs restriction, unfortunately I gained all the weight back in past two years. I've been thinking about going on this lifestyle for some time now, but I have a problem. I have big joints problems (deformation of patella and maybe CFS, docs are not sure yet) and it is impossible for me to work out now that I weight extra 20 kilos. I have also hypo thyroid.. Do you think I have any chance of losing weight without excercise? When I lost weight 5 years ago, I didn't work out either - I started after losing my weight. But now I just can't do it. I've tried everything except the keto diet. I'm 21 years old now. Thank you for your respond Smile


Martina @ KetoDiet 2/12/2015 8:57:33 PM #

Hi Natalie, you don't necessarily need to do any exercise to lose weight - in fact, more than 80% of our efforts should be focused on the diet and exercise should only act as an additional weight loss tool. So yes, you can lose weight without any exercise - at least you should avoid it until your health issues are sorted out. I think you should have a look at my post here (guide to keto & paleo / primal diet): Hope this helps!


Natalie 2/20/2015 9:43:11 AM #

Thank you, I will deffinitely read the article Smile


88Superglide 2/14/2015 1:59:52 AM #

HI, great advise (generaly) I have been doing keto for 9 years now. Lost 80 lbs. have kept it off for the last 8 years. just recently gained 20 lbs. from holidays and too many adult beverages with friends. Had a real hard time getting back into ketosis, tried for 3 weeks, no weight loss. Then 4 days ago, cut out almost all carbs completely, not even eating nuts, or any veggies. Started eating only eggs, meat, and cheeses that were very low in carbs, used only heavy cream in my coffee, no sugar or artificial sweeteners at all, finally got back into ketosis and have lost a couple of pounds-----funny how much I was craving carbs, I mean I don't even like bread, but someone at work was eating toast an gelly and OMG! did I ever want that, I mean that toast was calling me. I did not give in to that sirens call, can't wait to loose that 20 lbs (I am 6'5" and weigh 218 Lbs. right now, I am very muscular except for that new weight on love handles and belly. What I am trying to say is, maybe those of you having trouble getting into ketosis, might have to do what I did, shoot for zero carbs for a while, not easy! Love to all


Martina @ KetoDiet 2/14/2015 1:27:34 PM #

Thank you! Cutting nuts definitely helps because most people use them as snacks. I'm glad zero-carb approach works for you but I personally need some veggies. What always works for me is skipping snacks, especially nuts and cheese and have just 2-3 regular meals a day, sometimes just one (meat, veggies, eggs, avocados). I also limit my coffee to 1-2 cups a day because I always use cream. Also, make sure you eat enough protein - lack of protein leads to muscle loss and hunger issues and potentially weight stalling or even gaining.


Traca 2/15/2015 7:35:55 PM #

Hi! Thanks for the information. I've been trying this way of eating for a month and a half now. I don't have much weight to loss 5-10lbs max and it has been difficult for me to do so. However, my body feels tight and my clothes fit better and I feel really good! I do Crossfit 4/wk and live an active healthy lifestyle. I eat on average 100-115 G protein. 58-90 g fat 30 or below carbs. I've been told that MCTS do not help w weight loss in a KETOGENIC diet. That your body will burn those ketones before it burns your body fat. How true is this? I was cooking in coconut oil. I also found a plant based protein powder that I like, but it too contains MCTs. What can you tell me about this? Please any information or help is greatly appreciated.


Martina @ KetoDiet 2/16/2015 1:24:01 AM #

Hi Traca, what you follow is not a ketogenic diet - your fat intake is too low (50-55%) and I think your calorie intake is too low considering your active lifestyle (especially in case of Crossfit) and especially considering the lower numbers or the ranges you have mentioned. Have a look at this calculator - I always suggest people follow the "slow" or "moderate" fat loss approach:

MCTs in general have a positive effect on weight loss and metabolism and I don't see why they shouldn't have the same effect on a ketogenic diet. Yes, your body will use them for energy but this doesn't mean it will slow fat loss down - you'd have to overeat them for that to happen. A more likely cause for weight stalling may be that your calorie intake & your fat intake is too low. Your protein intake is quite high but that's probably fine on your active days. Just keep in mind that you may need to eat less protein on your "resting" days. Hope this helps!


Aline 2/24/2015 9:52:35 PM #

Hi, I just started the Keto Diet 9 days ago and I'm in ketosis. I've lost about 7 pounds, seems a lot, but i can't notice any difference, my clothes are just the same. I drink lots of water, 3L to 4L a day, my carbs are low, no more than 20g p/day. I have not exercised at all this week, do you have any idea what might be? Thank you!


Martina @ KetoDiet 2/24/2015 11:48:56 PM #

Hi Aline, that's great - keep going, you are just at the beginning. 7 pounds is a lot and although this time most of it is most likely water, give it 3-4 weeks and see if you notice any difference. Hope this helps!


suzan 3/12/2015 2:15:46 PM #

Hi every body,
Diet is not about losing weight, it's about eating right. Read Grain Brain and you will understand Paleo Diet. Sugars cause inflammation, which ages us. Marketing is damage you up. A slice of whole wheat bread is probably the worst thing you can put in your mouth. It's about putting gas in your engine, not diesel. And yes arthritis is gone, the bags under my eyes are gone and as a side effect, went from 180 to 152. Don't knock it till you try it. And you have to put the alcohol away.I used to have big problems with lose weight tips, but am getting in better shape now. Here's a good site I found that really helped. It gave me great methods and and showed me what I was doing wrong before...there's even lots of free articles on the site...


Jana 3/17/2015 2:39:53 PM #

I've noticed weight stall and even gain when I'm on my period.  I have totally stopped weighing myself at this time because it just makes me stress out when I actually feel really good!


Martina @ KetoDiet 3/20/2015 9:54:55 PM #

That's the best approach Jana!


Kim 3/18/2015 1:20:18 PM #

Hi there, I have been eating clean and lost 22lbs I currently weigh 269lbs and which to try this style of eating for fat/weight loss.I am unsure how many grams of carbs, fats, protein and how many calories I should be consuming in a day. Yesterday I had:

Calories: 1186
Protein: 95.72g
Carbs: 49.71g
Fat: 67.58g

Please can someone give me a guide of what I should be sticking to. Thanks, Kim


Martina @ KetoDiet 3/20/2015 9:59:05 PM #

Hi Kim, have a look at this tool - it will help you to get the right macros:

I think you're eating way too little, you will need to increase your fat intake and may need to decrease your protein intake. 50 grams of total carbs may be fine but it would be too much if it's net carbs. Have a look at the guide I linked to at the top of this post. Hope this helps!


Nancy Knopp 4/8/2015 11:29:29 PM #

Hi This is Nancy, I am on day 17 of Ketogenic diet.  I have been having 70- 80 gms protein, 18 gms of carbs, 120 gms of fat.  I have lost at least 6 pounds, and have felt amazing the first 2 weeks.  these last few days, I have been so tired, I can hardly keep my eyes open, and want to take long naps all day?  Is there a reason for this, I keep thinking this is just temporary, and I must be in ketosis now.  It feels like I have no energy at all suddenly.  If anyone may have an answer??Smile  


Martina @ KetoDiet 4/13/2015 7:54:27 PM #

Hi Nancy, make sure you get enough electrolytes - check out this post:


Sonya 4/10/2015 7:55:57 PM #

Hi there.  I'm around 118-120kg and my weight really isn't budging. I don't lose weight with IF, keto, fat fast, less fat, more fat, less calories.  I've given up processed food other than one or two coffees with full fat milk per day. Usual day is 2 eggs cooked with butter, 1/4 avocado,  tomato,  herbs and olive oil for breakfast. Lunch is salad/veges with chicken or salami, 1/4 avocado and olive oil.  Dinner is lamb, pork or chicken cooked in either butter or coconut oil and salad/veges. Camomile tea and one or two coffees during the day.  Vit E and D, fish oil, magnesium, probiotic and Vit C caps most days.  I don't feel like I can eat less food as it seems so little already.  I don't really exercise (outside of usual day to day activity) and during the week I live in a motel (I fly to another city for work each week). On those days i travel (Mon and Fri), i will have some sushi as it is pretty hard to avoid carbs with cafe food or I just miss 1-2 meals those days. Weekends is normal paleo type food eggs, vege and meat. Arghhh! I'm dedicated to lchf/paleo type living but it just isn't working for me. Could I still be eating too much? The portions of protein are palm sized. Thanks


Martina @ KetoDiet 4/13/2015 7:57:41 PM #

Hi Sonya, it doesn't look like you are overeating to me - you can check using this tool (avoid low-calorie options):

I think you may need a personalised diet plan created by a certified dietitian who understands low-carb eating. I suggest you check out Franziska Spritzler's website:


Sarah 4/13/2015 1:59:18 PM #

Hi. I had a question. I am female, 23, and 5ft1, 100lbs. According to the calculators I need 20g net carbs, 62g protein, and 154g fat. Now, the party I find easy is getting protein and starting under on the carbs... However getting that and enough fat WITHOUT overdoing calories I am finding extremely difficult. This morning I head three eggs with 2 slices of Muenster cheese, spinach, avocado, mayo and ranch (because last few times I tried to eat enough fat I was like 80g short) and it easily exceeded 700 calories, just at breakfast... Out of 1500... My activity is I alternate HIIT 20 mins every other day, then strength train with steady cardio blend mixed in on the in between days for 30mins. Please help I am already gaining fat back in 3 days!


Martina @ KetoDiet 4/13/2015 8:01:09 PM #

Hi Sarah, you can stay within the recommended macros if you follow tips in our keto calculator:

If you find it difficult to eat so much fat, eat as much as you like. The calculator will give you an estimate but your satiety is the key factor in LCHF eating. Hope this helps!


Piper 4/14/2015 5:55:53 PM #

I have read and reread your article but I'm STILL freaking out! I have been using this way of eating the passed two weeks and I'm UP 6lbs. I'm keeping my macros in order, logging calories, drinking gobs of water, habing good sleep and yet I quit?


Martina @ KetoDiet 4/24/2015 2:02:13 PM #

Hi Piper, I'm not quite sure why you're gaining but you may need to talk to a dietitian who can make a personalised plan for you. Here is someone who could help:

Do you feel hungry? Do you get enough micronutrients from your diet or take supplements? Have you checked your intake with this tool?


Alexis 4/16/2015 12:43:11 PM #

I have Hashimotos Thyroiditis but I take 210 mg of Armour Thyroid and am not hypothyroid as long as I take the meds.  You mentioned low carb not being good for hypothyroid patients but it's confusing since technically I am not hypo. Not sure how this affects things.


Martina @ KetoDiet 4/24/2015 2:04:59 PM #

Hi Alexis, I also have hypothyroidism / Hashimoto's. When we take meds, we are not hypothyroid but the diet is referring to the condition even if you take meds and have normal hormone levels. Here is more about this issue (How About Thyroid Issues on a Low-carb Diet?):


Claudia 4/17/2015 2:11:45 PM #

Hi Martina, I discovered your website a little over a week ago and have been reading it voraciously ever since. Thank you for providing so much helpful information! I've been on a very low-carb plan for nearly three weeks, starting with an Atkins induction-style plan and then transitioning to a specific keto plan (using your 7-day meal plan as a rough guide) over the last week. The problem is that I haven't seen any shifts in my body, so I'm hoping you can troubleshoot. Here are my details: though I haven't weighed myself in a few months, I would guess I am somewhere between 140-145, and I am 5'4". I don't have much weight to lose, but I would feel much better if I were about 15 pounds lighter, and my body seems absolutely stuck at this weight (I've been here for a few years, despite trying all sorts of things with my diet and exercise). I have been hoping that a keto diet will be the thing to finally kick my body into gear, but so far no luck. I know that losing weight is much harder when you don't have a ton to lose, but trust me, I've got some extra body fat to spare! (I'd guess I'm at about 25-30% from the helpful pictures you've posted). Based on your macro calculator, I've been aiming for about 1600-1700 calories (which is around what I was already eating pre-keto), I have been eating no more than 20 g of net carbs per day over the last three weeks, and my protein is around 70g and fat around 130g. I am moderately active: I do strength and HIIT 4 times per week and get in a nice good walk on the other days. I've been basing my progress on how my clothes fit, and I haven't seen any change there, so I'm feeling a bit frustrated. If I've been eating less than 20g of carbs per day, I should be in ketosis, right? How long can it take to start to see noticeable progress? Do you have any tips for things I should do differently? Thank you so much for your help, Martina!


Martina @ KetoDiet 4/24/2015 2:16:44 PM #

Hi Claudia, thank you for your kind words! Weight loss gets tricky when you don't have much to lose... Your macros look great to me and I think you can easily go 20 g net carbs - I'd say up to 30 but it really depends on how you tolerate carbs. The reason I'm saying this is that you may be lacking micronutrients, especially magnesium. If you follow a very low-carb diet, it's better to take supplements (more about it is here:

Try following the diet as you do now for another 1-2 weeks and see if the scales move - you might just need time. Otherwise, I think you can try going down with fat / calories by about 200 kcal and see if it makes a difference. Otherwise, there may be another issue that is not obvious. In such case I suggest you consult this with a dietitian specialised in LC diets (I linked to Franziska Spritzler in this post above). Hope this helps!


Rob 4/30/2015 1:04:30 AM #

God I am getting frustrated!!!!!!!!!!!....After a month NOT A SINGLE KILO lost.
My wardrobe is useless. I am so tired of not getting pants to fit.... So here are my potential mistakes. Can you help? Please remember I am a human being. Maybe Martians can keep up with all the advises as per the article above, but it's not for real life offense, just that if this low carb diet is just for a few selected fanatics, then it's not for me. Finding the products you mentioned here and being so picky about carbs is just not possible if you work 16 hours a day

1- I drink plenty of diet soda (coke zero mostly)
2- I eat atkin bars daily (but this only after 2 freaking weeks of induction and no lost weight!!!)
3- I put little milk in my morning coffee
4- i use equal sometimes for the coffee or to sweeten berries
5- I only eat berries  once in 30 days, then it was all meat, eggs, fish, cheese, salami, some olives, some almonds.

Maybe you can point 1 thing I should reduce and I can try, not all 5 though. Thanks for your help


Martina @ KetoDiet 5/5/2015 10:53:14 PM #

Hi Rob, this article is aimed at listing all the potential factors that play role in weight loss but it can never be as good as personalised diet plan created by a dietitian who understands low-carb diets (I've linked to Franziska Spritzler's blog several times).

1 and 2 - I think you may want to skip the soda for a while - this is what triggers cravings in many people (I have a personal experience with that). At first, this will not be easy but the cravings will go away in a couple of weeks. I no longer crave diet soda and I don't actually like the taste any more. The same applies to Atkins bars or products. They don't use the healthiest ingredients and some of their products have more carbs than what they claim (e.g. those using sorbitol or maltitol). Do you feel hungry?

3 - A small amount of milk should be fine and shouldn't have any effect.

4 - Again, an artificial sweetener. It may cause cravings and make you eat more than you would without it. On the other hand, sucralose (used in Equal) uses seems to have the least negative health effects.

5 -  Some berries are fine. I don't think this causes your stalling. I'd be careful with too much cheese though - it's easy to eat too much of it.

Have you tried this tool? Keep in mind that you don't need to go for the "quick" or "moderate" options, especially if they are too low in fat / calories. Just make sure you eat enough protein (will keep hunger at bay).


carla 5/7/2015 2:18:28 PM #

Thank you for the great article.  I have done low carb many times in the past with great results. At the end of last year,i lost 26 lbs ib a little over a month. Reatarted back in January of this year.  Doing the exact same things, but no weight loss.  I have heard if you go off and on this diet, it will take longer for u to loose weight initally because your body adjusts. Could u please shed some light on this for me please?  Tia


Martina @ KetoDiet 5/18/2015 6:48:27 PM #

Yes, anecdotally, that's what people have been experiencing. When you first follow a low-carb diet, there is an initial weight loss caused by "water loss" and then you should start losing body fat (provided your macros are adequate to your weight, activity level, etc.) Hormone levels, enough sleep and stress levels are all huge factors in successful weight loss.


BZMorris 5/11/2015 2:55:37 AM #

What would you recommend for hypothyroidism/hashimoto as the best way to lose weight? I've been hypo for over 10 years. I successfully lost and kept off 50 lbs, but would like to lose more. Trying to be as healthy as possible.


Martina @ KetoDiet 5/18/2015 6:50:31 PM #

I have Hashimoto's myself. Although I'm not currently trying to lose weight, I've had great success maintaining my weight with 30-50 g net carbs, protein on the upper limit (use KetoDiet Buddy to find out yours) and fat to satiety. I also exercise about 3 times a week, mostly strength training, stretching and some HIIT.


Kim 5/15/2015 12:03:28 AM #

i will definitely be checking out all your tools.  I have been eating low-carb, and have been in ketosis since December 1, 2014.  I lost 10 lbs. in December, 10 lbs. January-March, and not another pound since.  


Martina @ KetoDiet 5/18/2015 6:44:33 PM #

Yes, definitely check your macros - hope it helps!


christina 5/16/2015 11:46:11 PM #

do you have any tips on how many calories we REALLY should be eating? I have no idea if I would be considered sedentary or lightly active even though ive done so much research. i'm incredibly confused and feeling so disheartened. At first I was eating around 1400-1600 calories and was low carb but didnt watch additives and I was either staying the same weight or gaining. I then cut out all of the additives and said only natural foods! It worked for a little while and I lost about 5lbs in two weeks, but since then i'm not losing any weight. I'm eating around 1200 a day. some websites say 1700, some say 1400, some say 1000! its the most confusing thing in the world Frown I drink 3L of water a day most days, my carbs are usually under 20g. only thing is I usually get to about 25-30% protein when It should be 20% but I really have no idea how to change that. I even bought coconut oil and drenched it in everything - for someone eating only 1200 calories a day I used up about 200 calories on oil that I probably didnt even actually eat, and I STILL missed my protein goal. feeling so deflated Frown


Martina @ KetoDiet 5/18/2015 10:12:03 PM #

Hi Christina, I suggest you check your calorie intake (macros) with KetoDiet Buddy (link to this tool is in this post). The "ideal" calorie intake is different for everyone - it could be anything from 1500 kcal to 2500 kcal (in most cases). When you use KetoDiet Buddy, it will give you a range - I suggest you avoid options with very low calories (see suggestions and tips above the calculations). In general, I'd say that 1200 kcal is way to low and I won't personally go below 1400 kcal.

If you are not losing, chances are there is something else causing weight stalling. No diet plan fits all and you may need to consult this with a dietitian (I linked to Franziska Spritzler in this post several times).

I think your carbs, particularly fiber may be too low. I know that some websites promote a very low-carb approach but I haven't found any studies that would support this approach (less carbs don't always mean more weight loss). Restricting carbs is beneficial but you don't necessarily need to go "zero-carb". I think that staying at ~30 g net carbs / ~50 g total carbs is enough for weight loss. It will also provide more fibre and micronutrients (magnesium is almost always low when eating less carbs). I would also stay at the upper limit of your protein recommendations (again, use KetoDiet Buddy to find out yours). The reason is that it will keep hunger at bay - protein is the most sating nutrient and will also help you preserve muscle mass. Hope this helps!


christina 5/17/2015 9:08:01 AM #

i think my comment may have been deleted because it appeared and is no longer there Frown was wondering if you could offer any help.
i'm eating 1200 calories a day. many different websites have given me different answers. some tell me i need to eat 900. some say 1200. some say 1400-1600. some say 2000. when I ate 1400-1600 i found I wasnt losing anything. so a few weeks ago I said i'm going to cut out all additives and sweeteners, eat completely clean, 1200 calories and not go over. I at first lost about 5lbs in the first couple of weeks. I've now started fluctuating and have gained 2lb and can't seem to shake them off. I drink 3l a day. the only thing I can say is that normally my protein is 25-30% when it should be 20% but i'm really struggling with what to do. its just like i cant lose weight and its so frustrating seeing everyone lose so much.


Martina @ KetoDiet 5/18/2015 6:53:17 PM #

Hi Christina, the reason why your comment didn't appear until now is that I have to approve all comments before they are posted. Because I have to go through several comments every day, it may take some time. I'll get back to your comments tonight and reply asap Smile


Anzel 7/2/2015 1:08:26 PM #

What a great read. So useful and well-written! Smile


Martina @ KetoDiet 7/3/2015 12:28:41 AM #

Thank you Anzel!


Josh 7/9/2015 7:05:06 AM #

Hi, I am from India and its been two days into this diet,i have been finding it really difficult to contain my macros as per my goals,on the 1st day my carbs intake was the highest and on the second day my protein intake was the highest. Although on both day i have been consuming below my calorie intake.
I need some help understanding how to increase only fat and not proteins,somehow i can manage curbing carbs. i mostly eat animal foods,like chicken sausages,chicken nuggets etc


Martina @ KetoDiet 7/12/2015 10:08:07 PM #

Hi Josh, have a look at the keto diet food list: To get enough fat and not go over your protein intake, you can add some coconut oil, eat avocados, macadamia nuts and avoid lean meat cuts (or always eat lean meat with additional fat from cream, ghee, coconut milk, etc.). Hope this helps!


Jeremy Barlow 8/12/2015 11:32:58 AM #

I just started the Keto diet and i am having trouble losing weight, is it ok if everyday i do not hit my calorie limit of 2025 cals a day. I work in a kitchen and some days its just hard to get to that calorie mark.


steve 8/17/2015 3:23:21 PM #

Hi, iam a marathon runner and i follow low carb diet for the last 4 marathon seasons (4 months) with sucess every year! This season i start my training program and diet from June 2015 and now continue training increasing km every weak as i do every year for marathon race at November 15. I made blood tests last week , everything its ok  and perfect for a marathon runner (cortisol, insulin, electrolytes, thyroid,calsium, iron,etc). Last year i reached my ideal weight 58.6kgr, 8% body fat, 1.73 height, 34 years, after 3 months lossing 6 kgr. My problem this year is after 2 1/2 month with the same diet,  i have lose only 1 kgr, iam 63.7kgr 140% body fat,  last year the same period i was 60kgr 11% body fat! I feel grade, i am not tired at all, i reach my training goals every week .My calorie intake its about 500-600 less than i need. I have not other side effect because of the diet. Why i can't lose more weight,
where is the problem?


Georgia 8/24/2015 6:43:14 PM #

I was wondering if women who are going thru menopause have a harder time with the ketogenic diet (ie wearing estrogen patches and progesterone supplements)?  I also have a hypothyroid condition and take medicine for that,  I have been in ketosis for a month and lost about 5 lbs, gained 3 lbs back, and then just eeking back down slowly.   Any information for us older ladies who are having slow - very slow progress?  Thank you!


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