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Keto Diet Guide

|Keto Diet Guide

Both my Apps and my first Cookbook include a complete guide to the Ketogenic Diet amongst many other features. Since I get frequently asked about it on my Facebook page, I have decided to share a brief overview of this guide with all of you!

What is the Ketogenic Diet?

Contrary to general dietary recommendations which have proven to be false, the ketogenic diet is a high-fat, moderate protein, low-carb diet. It's a diet that causes ketones to be produced by the liver, shifting the body's metabolism away from glucose and towards fat utilization. The ketogenic diet is an effective weight loss tool and has been shown to improve several health conditions such Alzheimer's, Parkinson's, epilepsy and even cancer. Healthy cells can use ketones for energy, but cancer cells cannot and they literally starve to death. If you want to learn more about the health benefits of the ketogenic diet, my good friend Franziska Spritzler, who also happens to be a qualified dietitian specialising on low-carb nutrition, has written a great article for my blog.

How does it work? Very simply said, when you eat food high in carbs, your body produces glucose and insulin. While glucose is used as the main source of energy, insulin secretion is produced to down regulate your glucose levels in the blood stream. Insulin is also responsible for storing fat in our body and if your body produces too much of it, you put on weight. Excessive carbs, typical in modern diets, combined with lack of physical activity will likely result in weight gain. Based on a comparison of several scientific trials, low-carb diets outperform calorie-restricted diets in terms of long-term weight loss and health effects.

A common misconception is that our body, especially our brain, needs glucose. Although glucose is known to be the primary source of energy (your body naturally prefers glucose), it's nowhere near as efficient as ketone bodies, especially for the brain.

Depending on your goals and on how much you exercise, you can follow any of the four types of ketogenic diets: standard, targeted, cyclical or restricted ketogenic diet. All of them vary based on the daily carb intake and the timing of your meals. Recent studies show that in fact, carbs before or after exercise are not needed once you get keto-adapted and your body will happily run on ketones. This has been well explained in Dr Volek's and Phinney's book, The Art and Science of Low Carbohydrate Performance.

Why Keto & Paleo / Primal?

The Paleo / Primal diet has numerous health benefits, however if your goal is to lose weight, paleo is often not enough. Honey, maple syrup, coconut sugar, bananas, dates or tapioca flour definitely won't move the scales down. As a result, our approach is not only to create recipes low in carbs but also paleo-friendly.

The KetoDiet approach is simple: It's a low-carb diet where the focus is on eating real food. With the growing popularity of low-carb diets, the food industry introduced foods that may be low in carbs but are laden with unhealthy ingredients such as artificial sweeteners, preservatives and other additives. It's up to you to decide how much Paleo you allow in your low-carb diet: What works for one, may not work for another. In general, if your goal is to lose weight, you have to limit your carb intake even if it comes from healthy paleo sources.

Although some bloggers and authors distinguish between the "paleo" and "primal" approach, I like many others use these terms interchangeably. I do sometimes use raw dairy in my recipes but I always try to include alternatives. If you don't use dairy, my free Keto & Paleo Diet plan may be a good fit for you.

How Do I Know I'm in Ketosis?

There are a few ways for you to find out whether or not you are in ketosis. Although the most accurate way is to use a blood ketone meter, you can also use urine ketone strips or simply your common sense and listen to your body signals. You can learn more about Ketosis & Measuring Ketones in this post.

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Get Your Macros Right

When you follow the ketogenic diet, it is critical that you get the macronutrient ratio right. Ideally, you should be eating:

  • 5-10% of calories from carbs (net carbs). Typically, 20-30 grams of net carbs is recommended to start with.
  • 15-30% of calories from protein and
  • 60-75% of calories from fat. If your goal is to lose weight, your fat intake might even go below 60%. Fat is used as a "filler" and should make up the remaining calories.

The exact amount of fat and protein is a matter of individual body responses and activity levels. However, most people on ketogenic diets don't consume over 5% of calories from carbohydrates. You can read more about your ideal macros in the posts below:

You may find it easier to use an app to track your macronutrients. My iPad app can track your macronutrients and do a lot more to help you achieve your goals.

Should I Count Calories?

It's a common misconception that you can eat unlimited amount of calories and still lose weight. In fact, you can put on weight even on a low-carb diet. Although this doesn't happen often, you will need to understand a few basic principles and avoid common mistakes.

Low-carb ketogenic diets are naturally sating and act as appetite suppressants. This is why you'll eat less and won't need to count calories which is one of the three main effects of the ketogenic diet.

However, if for any reason your weight is stalling for more than 2-3 weeks, you may need to consider keeping an eye on your energy intake (calories). Reaching a weight loss plateau may be caused by several reasons and you don't necessarily have to be eating too much, in fact, you may discover that you haven't been eating enough. In my experience, losing body fat becomes more and more difficult as you get close to your target weight.

To make it easy for you to calculate your ideal macronutrients on a ketogenic diet, we developed a free online keto calculator, KetoDiet Buddy - try it now!

What to Eat and What to Avoid

In short, you should eat REAL food (meat, eggs, nuts, yogurt, vegetables and occasionally some fruits). Apart from the obvious limitation of net carbs content in food, it is also recommended to avoid processed food and any food that may contain preservatives and colourings. Complete list of keto-friendly foods can be found in my post here!

KetoDiet is not just about losing weight at any cost; it's about adopting a healthier lifestyle.

Easy To Follow Free Diet Plans

Starting the ketogenic diet may be challenging for those who are new to it. To make it easy for you, I have created 2 weekly meal plans which include a print-friendly shopping list and useful tips for meal preparation to save time and money. Both of these plans are dairy-free and don't include any sweeteners, even low-carb sweeteners. You can add raw dairy and use stevia if you prefer to. I would personally avoid all sweeteners for a start, as they may cause cravings. You can read more about sweeteners in my post here: Complete Guide To Sweeteners on a Low-carb Ketogenic Diet

You can find a complete list of all freely available diet plans here. I created several diet plans that are suitable for anyone: keto/ paleo, keto/ primal, keto/ vegetarian diet plans or even a meal plan for the fat fast! All diet plans include a shopping list and easy to make recipes so you won't have to spend too much time in the kitchen.

You can search through the many recipes on my blog to find what fits your needs. If you need to limit your search to any special requirements, use the "categories" on the right side of my blog.

KetoDiet in a Nutshell

1) Basic Principles

  • Stick with the keto ratio: 60-75% of calories from fat, 15-30% calories from protein and 5-10% calories from net carbs.
  • Start by getting the daily net carbs (total carbs without fiber) down to less than 50 grams, preferably 20-30 grams. Increase slowly to find the optimal carbs intake. Most of you will be able to stay in ketosis at 20-30 grams of net carbs per day. Find the carbs limit that allows you to stay in ketosis.
  • Keep your protein intake moderate. Preferably, use your body fat percentage to get the best estimate for your optimal protein intake (0.6 to 1 grams per pound of lean body mass or 1.3 to 2.2 grams per kg of lean body mass).
  • Increase the proportion of calories that come from healthy fats (saturated, omega 3s, monounsaturated)
  • If your net carbs limit is very low (20 grams and below), avoid eating fruit and low-carb treats.
  • Eat when you are hungry, even if it's a meal a day. Don't let others dictate what you eat or how often you eat.
  • You don't have to limit quantities of food deliberately, but you should stop eating when you feel full, even if the plate is not empty - keep it for later.
  • Don't count calories - listen to your body needs. Ketogenic and low-carb diets have a natural appetite control effect and you will eat less. Keep an eye on your calorie intake only if you reach a weight loss plateau, try KetoDiet buddy to find your ideal macros.
  • Increase the amount of water you drink - at least 2-3 litres a day.

2) Stock your pantry with healthy foods

  • Learn to eat real food like eggs, meat and non-starchy vegetables. Contrary to what we have been told for decades, these are good for you!
  • If you need to snack, opt for healthy foods high in fat (foods containing coconut oil, macadamia nuts, avocados, etc.)
  • Include healthy foods like fermented foods, bone broth and offal in your diet.
  • Don't be afraid of saturated fat and use it for cooking (coconut oil, butter, ghee, lard, tallow, palm oil - organic from sustainable agriculture).
  • Use unsaturated fats for salads (olive oil, nut oils, sesame oil, flaxseed oil, avocado oil - organic, extra virgin). Some can be used for light cooking.
  • Avoid all processed vegetable oils, margarine, hydrogenated oils, partially hydrogenated oils, trans fats, canola oil, soybean oil, grapeseed oil and corn oil.
  • Eat raw dairy (or none in case of allergies). Look for raw, organic, grass-fed dairy. Avoid milk (high in carbs) or use small amounts of unpasteurized full-fat milk.
  • If you eat nuts, consider soaking and dehydrating them.
  • Check out my Amazon Store to get ingredients and foods I use!

3) Increase your electrolyte intake (sodium, magnesium and potassium)

Macronutrients (fat, protein and carbs) are not the only aspect you should focus on - micronutrients (vitamins and minerals) are equally important. Those that are known to be deficient, especially in very low-carb diets such as below 20 g net carbs, are electrolytes. You can learn more about them here: "Keto-flu" and Sufficient Intake of Electrolytes

Here are a few tips to get your daily electrolytes:

  • Potassium: eat avocados, mushrooms, fatty fish such as salmon and add potassium chloride to your regular salt (or mix ½ teaspoon in 1 litre of water and drink throughout the day). Be very careful with potassium supplements, never exceed the recommended daily intake!
  • Magnesium: eat a handful of nuts every day to boost our magnesium intake and take magnesium supplement. If you eat less than 20-25 grams of net carbs, it will be very difficult to get to your daily targets.
  • Sodium: Don't be afraid to use salt (I like pink Himalayan rock salt) and drink bone broth or use it in your everyday cooking.

4) Beware of hidden carbs and unhealthy ingredients

  • Read the labels and avoid hidden carbs (Maltitol, Sorbitol, etc.), unnecessary additives, preservatives, colourings or artificial sweeteners. These could be found even in chewing gums and mints. Not only they can trigger cravings but they are also linked to many negative health effects. If you use sweeteners, here is a list of suitable sweeteners, opt for those with no effect on blood sugar.
  • Avoid anything labeled as "low-fat" or "fat-free", as it usually has artificial additives and extra carbs. It also has no sating effect and you will feel hungry soon after you eat it.
  • Avoid products labeled "low-carb" or "great for low-carb diets". It has been shown that most of these commercially available products are nor low-carb neither healthy!
  • Beware of medications (cough syrups and drops and many other) containing sugar and try to find sugar-free replacements.

5) Don't trust products labeled "low-carb", focus on foods naturally low in carbs

Make sure you always opt for real unprocessed food and avoid prepared meals full of additives and deceptive labelling. Low-carb products are often higher in carbs than they claim to be and often contain artificial additives.

It's no secret that aspartame, which is an artificial sweetener found in diet soda, has shown to have many adverse effects on our health. Also, keep in mind there are strong financial interests to cover this up and deceive consumers. You can read more in the following posts:

6) Plan your diet in advance and avoid "accidents"

To save time and money, you will need to plan your diet in advance, especially if you are new to it. Here are a few tips before you get started:

  • Get rid of anything that is not allowed on the diet (flour, sugar and sugary snacks, bread, processed foods, etc.) to avoid temptation. Trust me, if it's in your house, you will likely crave it. This way you will avoid unnecessary "fridge accidents" that may ruin your efforts.
  • If you have sugar cravings, have a glass of water (still or sparkling) with fresh juice from 1/2 lime or lemon and 3-5 drops of stevia. Drink tea (green, herbal, black) and coffee with cream.
  • Make a list of your weekly shopping for meals you are planning to cook. My 7-Day Grab & Go Keto/Paleo Diet Plan includes a shopping list ready to be printed.
  • To save time and money, have hard boiled eggs and cooked meat ready to be used in salad or for a quick snack. Slow cooked meat like this one could be used in many different ways (in omelettes or on top or lettuce and other vegetables). Meats suitable for slow cooking are cheaper and can be cooked in advance. I use this slow cooker or you can simply cook it in the oven on low-medium covered with a lid.
  • Make sure you always have keto-friendly foods on hand (eggs, avocado, non-starchy vegetables, meat, cheese, nuts or even home-made protein bars. Foods rich in protein are very sating and will help you overcome hunger cravings.

7) Get an App to get started & track your progress

Planning and tracking your diet is highly recommended, especially if you are new to the diet. It's very easy to go over your carbs limit or to miss your protein targets.

You can get my iPad app which has been designed specifically for low-carb, ketogenic & paleo diets. Not only you will find many keto & paleo friendly recipes but you will also be able to easily plan and track your diet. Although it is currently available only on the iPad, we are working to bring all the features to the iPhone too and make it a universal App.

For those who have an iPhone, I have created a "Basic" version of the app (includes recipes and a complete guide to keto but no planner). I have also authored the KetoDiet Cookbook for everyone else who doesn't use Apple devices.

You can learn more about what KetoDiet offers on my website and compare all the features.

8) Keep Motivated, You Are NOT Alone!

Join the KetoDiet support group on Facebook and share your experiences! I created this group for sharing everything about low-carb, keto & paleo living including your favourite recipes, interesting articles and success stories. Feel free to post your recipe creations, progress updates and any questions you may have about the ketogenic diet.

Need even more motivation? Don't forget about the KetoDiet Challenges

|Keto Diet Guide

A few last words

  • Be strong during the first few days. Think of this time as something that will soon pass. There will be cravings and negative side effects over this period. Once it's over you will feel great and full of energy!
  • Imagine yourself a few pounds lighter wearing your old jeans and keep being positive! Stress will only have a negative effect on your weight loss.
  • If there is any reason you cannot avoid eating more carbs than you should, remember to do some physical activity to burn them. It is recommended you do some exercise no later than an hour after you eat extra carbs. If you're at a party, dance! And don't get in the habit of eating more carbs than you should.
  • If you disrupt your diet, don't get depressed; just go back to your plan the day after!
  • Finally, DON'T let anyone make you think you can't lose weight! And don't believe it's genetics. People may think you eat the wrong food - ignore them; it's your life and your health!

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  • 3 free diet plans to help you kickstart your diet, lose weight and get healthy
  • Recipes, giveaways and exclusive deals delivered directly to your inbox
  • A chance to win the KetoDiet app every week

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (75)

Your site is clear, concise and packed with information that is easy to understand and access. I am new to Ketogenic Diets and was not aware that there are different paths. Being a newbie this made it difficult to wrap my head around. I just want a diet that is achievable and not harmful to my body. With all the help you have generously provided I feel like I can successfully navigate the ketogenic lifestyle and arrive at my destination. Thanks again for all your insight.

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Thank you for your kind words Jeanna! Keto on Smile

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Hi
I'm new and want to start but so confused I don't no how to work out my numbers etc can anyone please help

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Hi Natalie, please, follow the steps in this post and use the keto calculator to get your macronutrients: https://ketodietapp.com/Blog/page/KetoDiet-Buddy

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This is good but will someone tell me please where the actual recipes are ?
Thank you.

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Hi Lydia, all recipes are here: https://ketodietapp.com/Blog/category/Recipes

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I am vegetarian and am looking for protein options that are not eggs or cheese. Can I use plant based protein powders ( low carb, unsweetened or only with stevia)? Anything else ?

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Hi Lara, apart from eggs and cheese, you can try plant-based protein powder like this one: ketodietapp.com/.../product-review-and-giveaway-nuzest

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Hiya, I've been on keto diet for over 2 months. The main reason I did it was because my blood sugar was difficult to stabilise and I was suffering from hypos. I'm not obese, just want to get lean and lose up to 6-8% fat.
The change was also driven by autoimmune thyroid disease diagnosis (no medication!), doctor said eliminating carbs will help me manage the symptoms.
So I've done all calculations for my macros before I started and I've monitored every single gram of food I've eaten. No cheating! I was in ketosis after just first week (I've always stayed relatively low on carbs so I guess that helped). Up until 5th week I was so exhausted all the time I felt like giving up as I haven't even lost any weight! I tried to modify food intake, I thought maybe I was eating too much calories so I set a moderate deficit but still no luck!
I'm a bit less tired but still the fatigue stops me from getting a good workout in and it frustrates me so much I feel depressed! What else can I do? I read all the blogs, I reanalysed everything and tried different approaches but I just feel I'm wasting time.
Is it possible this diet isn't for me? I can't go back to eating carbs, they affect my digestion and blood sugar. What if I increase protein ? Will it affect glucose fluctuations?
I'm desperate to make it work...

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Hi Magdalena, there are generally two main reasons if you feel tired on a LCHF diet:
1) You are not eating enough. I don't think you need to cut your calories or go for anything more that the "moderate" deficit (http://ketodietapp.com/Blog/page/KetoDiet-Buddy) If you have a thyroid disease, low calorie intake would only make it worse.
2) Another reason could be that your carbs are too low. Again, if you have a thyroid disease (I have Hashimoto's), you shouldn't go "zero-carb". So eating 30-50 g net carbs is generally a better approach for those with thyroid issues.

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I am a male 44, very obese, want to start keto diet. live in Saudi Arabia, cannot find andy keto diet help or expert here to supervise my process. where I can get a help like this.

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Hi Ata, I cannot give personalised advice but I have loads of information on my blog. Please, have a look at this post: https://ketodietapp.com/Blog/page/Start-Here

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Hi, I have been following keto for about 2.5 months. Down 33 lbs but have not lost a pound in about 2 weeks. I used the calculator and my macros are pretty close. I tend to be a bit higher on fat. I have reduced my dairy almost never have nuts checked the 15 mistakes and can't find anything to match there. Could my higher fat intake be the problem? Everything else seems in line but this....

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Hi Ali, it's hard to tell and I don't want to generalise. You may need to consult this with an expert ho can help you fine-tune it to your needs (link to experts is in the post you mentioned). Weight loss becomes more difficult as you get close to your target weight and I would wait another 1-2 weeks if I were you.

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Do you have any diet plans for people wanting to gain weight on keto? My body fat percentage is already pretty low and I'd like to build more muscles and gain the  advantages of the ketone release for performance during sports. Do you recommend taking more proteins than usual keto diet and should I follow the targeted as opposed to the standard diet?

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Hi Alex, I don't have any plans for weight gain but I can give you a few tips. Yes, active people generally need more protein - but most of your calorie surplus should come from fats. Here's how to get your macros right for weight gain on a ketogenic diet: https://ketodietapp.com/Blog/page/KetoDiet-Buddy
Standard vs targeted; this is completely up to you. Here are the posts related to your question: ketodietapp.com/.../tagKetoExercise&title=Keto%20%26%20Exercise

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Hi, I have been on ketosis for about 6 months now and have lost almost 10kg. I am wondering if I will continue to lose weight or will my body adapt till a point where my weight will stabilise? Is it possible to be anorexic in this diet? Any guide on weight maintenance? Thanks

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Hi Jonathan, as you follow the diet, your body should find its "natural weight". If you feel like you are losing too much, and want to maintain your weight, add some fats: https://ketodietapp.com/Blog/page/KetoDiet-Buddy

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Hey, Martina!
Wonderful site, extremely helpful app, high-quality advice, and all the rest of which you are surely used to (but still deserve) hearing by now ;) I consider you the primary online source for low-carb and keto advice, recipes and discussion.
Perhaps you can answer one question to which I've been unable to find an answer online, keto subreddits notwithstanding: during the first weeks of initial keto adaptation, are there any weight loss benefits specific to ketosis (i.e., beyond the potential advantages commonly associated with calorie restrictions and moderate/non-ketogenic low carb diets)?
(In other, probably as complicated words: is full keto adaptation required for the body to burn ketones for energy in place of glucose, in any significant capacity, or does this mechanism have partial effects even before fully propagated?)
Best regards,
// Jonas

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Thank you so much Jonas! In my opinion, the vast majority of the weight loss comes from natural calorie restriction (most people don't feel hungry as a result of controlling their insulin and blood glucose levels).
There may be a potential metabolic advantage of the ketogenic diet but it's mostly due to the appetite suppressing effects of low-carb diets: ketodietapp.com/.../Experts-Insight-Appetite-Control-and-Caloric-Intake-on-Low-carb-Ketogenic-Diets
It takes a few weeks for your body to use mainly ketones and fat - instead of glucose - for energy. To answer your question, even when you are not fully keto-adapted, you are still benefiting from the effects of ketosis. It's just a lot easier once you get keto-adapted, because you are not depended on glucose, and your body can easily access fat stores and ketones for energy.

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What about cheese so long as it is full fat? Large curd 4% cottage cheese? Whole molk string cheese? Whole milk Ricotta? I have a very hard time giving up cheese. Milk is not a problem as I have never cared for it at all, but cheese is a staple for me. Please advise. Also, what are your thoughts on "bullet proof coffee" made with heavy whipping cream and coconut oil? I'm having a hard time dropping weight. Stats: Female, 30yrs old, 5'4.75", 179.5lbs, probably about 40% body fat, sedentary to light active most days as I work all day in an office, long walks on weekends. Suggested macros for optimum weightloss? I find the calculator confusing. Thanks!

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As long as you can tolerate dairy, raw full-fat cheese, yogurt or full-fat cream are all great keto options. Although cottage cheese is relative low in fat, you can use it just like halloumi cheese or chicken - with healthy fats. I'd avoid hole milk or string cheese. Milk has too many carbs and also, the less processed ingredients, the better. Please, check out my keto calculator to find out your macronutrients: http://ketodietapp.com/Blog/page/KetoDiet-Buddy

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Can you please share an Indian Ketogenic Diet plan?
I am 17 years old and was warned not to go on a diet. But I barely care.
As a typical Indian, most of my life has been spent sitting for hours, studying for competitive exams and trying to get into universities and so on. Hence, I follow a sedentary lifestyle and sit and study for the most part of my day. There is barely a day when I have the time to leisurely walk around for 15 minutes, let alone exercise.
I am fed up. because of this kind of lifestyle, night-outs and what not, even though my BMI says that I am healthy, I feel very unhealthy and abnormal. I have a pendulous abdomen, and in the past two years I have gained weight on my thighs leading to pains in the knee joints and so on. I wish to avoid parties and gatherings for I feel very uncomfortable being around my relatives and cousins looking like that!
My ultimate goal this year, is to become healthy. Lose the huge stomach and avoid pains in the knees and so on.
This is my first attempt to bring down my weight. I went around reading about Leptin diet, low-carb diets and so on. But, I could never make up my mind to start for I was afraid that it would lead to gaining back weight if I give up and so on.
But now, I am determined. I wish to follow the Ketogenic Diet Plan for however long it is to lose the excess weight. Become healthy and enjoy time with my relatives without feeling uneasy.
This story must have been vey boring. But I'll get to the point now. I am an Indian. And the general diet plans I see, I can't implement as they are framed for the American lifestyle. So, my request to you would be to help me find the right Indian Ketogenic meal plan.

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Hi Sakeena, I live in the UK so I'm not sure if I could do that. I'm not familiar with the ingredients that are available to you - have you asked in our support group?  https://www.facebook.com/groups/Ketodietplan/

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I think most Indian dishes should be ok though as they are cooked with ghee and most of the flavour comes from spices (especially the ones with a yoghurt or cream base). Just don't add too many carby vegetables. Also cut out the Naan bread (or maybe use the keto pizza base if you really want a naan type bread accompaniment). Don't eat the Bombay potatoes (unless you can make a low carb alternative) and use cauli-rice instead of rice. It weirdly tastes just like rice and is easy enough to season to taste like pilau rice. I've just added a chicken tikka masala recipe to my app and it has 13.3g of carbs per serving (it's just a standard recipe from curryfrenzy.com), a bit of tweaking would probably lower carb levels (a bit less coconut cream, yoghurt and cream in the recipe).

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Hi, love your site. Very informative. I'm a gym bunny and so am not in dire need of dieting but trying to get that extra 5% to see muscle definition. I have always eaten very healthy and exercise rigorously but can't seem to get the finer results so trying the K diet! Am finding it very hard to get all my fats in (160g) a day in in a healthy manner (ie. Nuts avocados etc) as they make me exceed my carb (15g) and calorie (1935kcal) a day. Does it matter if I hit every other target but am low on fats every day? Will the diet still work?
Many thanks! Kind regards, Sarah x

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Hi Sarah, I think that 15 grams of total (or even net) carbs is very low. Typically, a zero or very low carb approach may be desirable purely for therapeutic purposes rather than fat loss or muscle gain. I think that unless you feel hungry, you can eat less fat - fat is used as a "filler" so only to satiety Smile Here's more about carbs: ketodietapp.com/.../Total-Carbs-or-Net-Carbs-What-Really-Counts

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what is the difference betw the ipad app recipes and the lots of free recipes on this blog?

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The iPad app recipes are almost all unique (over 95% of them are unique).

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Hi Martina! I am very grateful for all your advice and recipes. They have all been very useful in my lchf lifestyle. My weight loss has been very slow because of medical conditions that prevent me from doing exercise. Also I take medication that sometimes slows me down. But I have managed to lose 74 pounds in a year and a half, so I feel good about that. Lately my weight loss is slowing down. I have a question. I use zero carb protein powder. Does that affect weight loss in anyway? I use it sometimes to make muffins or flatbread. I also add it to my cream cheese pancakes. Can you please enlighten me about protein powders? Thank you so very much for all your help. Blessings.

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Thank you Frances! Unless you go over your protein intake (significantly), protein powder can help you lose weight because it induces satiety. This post may help: ketodietapp.com/.../how-to-low-carb-15-common-weight-loss-mistakes

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I am following the ketodiet but am not losing weight. I am 49/F/5'3" at 172lbs. Am moderately active and am consuming 1400 cal/day, 89g protein, 109g fat, 18g carb. My weight dropped initially but is now on a yo yo. Lose 1.5 only to gain it back.  Am using ketone urine sticks and have remained in ketones. Help! Not sure how to adjust.

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Hi Tei, please, check out this post: ketodietapp.com/.../how-to-low-carb-15-common-weight-loss-mistakes

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When can I purchase the app for my android device? I already pre ordered your book on Amazon.  I am taking theraputic ketones daily which helped avoid keto flu, and my energy and mood are SUPER! I have been doing it for a month and transitioning to a keto diet (w your help). Today was my first day in the gym and I cannot remember feeling so incredible. (I worked in a gym for 3 years and was huge, but I never felt this energy and happiness).

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Thank you Aaron! This is actually what we've been working on Smile We have done the KetoDiet Basic Android app and now working on the fully featured app: ketodietapp.com/.../ketodiet-basic-for-android-is-out

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Hi Martina, as I began the ketogenic diet, I am not able to consume a sufficient amount of calories. Sometimes I only eat 800 Cal per day. Am I at risk of becoming micronutrients deficient? I can't even make myself eat more!I love this diet because I have never felt this good before, so much energy! I don't ever want to get off this diet!

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Hi Love, yes you are. 800 kcal is way to little. It shouldn't matter if you do that for a few days every now and then but not in the long term. I wouldn't stay at 800 kcal for more than 3 days if I were you. Apart from micronutrients, at that level, you are likely not getting enough protein - I suggest you check out your macros using our keto calculator: http://ketodietapp.com/Blog/page/KetoDiet-Buddy Hope this helps!

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Hi Martina, I have been on a moderately low low-carb diet a couple of years back and lost about 12kg over a span of 4 months. This weight loss had brought me to the optimal level for my height and age. Over the past year or two I put back on all the weight and extra due to lifestyle changes and not following any diet. I plan to follow the keto diet and wanted to check if the below mentioned carb:protein:fat ratio looks good and would help in losing weight?
Also, do I need to watch the 1100 calories or can I raise it for additional 200/300 as I exercise 3 - 4 times a week for 30 minutes? Thanks in advance.
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Generated by Keto Calculator 8.5
28/F/5'1" | CW 161 | 35% BF | Mostly sedentary
•1100 kcal Goal, a 34% deficit. (650 min, 1677 max)
•25g Carbohydrates
•70g Protein (63g min, 104g max)
•80g Fat (30g min, 144g max)

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Hi Priya, I think 1100 kcal is way too low - try this tool and go for the "slow fat loss" option if the calories are too low using the "quick" or "moderate" options: http://ketodietapp.com/Blog/page/KetoDiet-Buddy (I guess that's what you may have used?)
Your protein and carbs look great but your fat intake is too low, especially if you exercise. 1500-1700 kcal (just an estimate) would be more appropriate. Keep in mind that if you don't get enough calories, it may be counterproductive and not just for weight loss. Low-calorie diets are often low in micronutrients, especially magnesium and potassium.

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Hi again, Thank you for your tips Smile I redid the calculation and here are the results for slow fat loss:
For slow fat loss, consume: 1213 kcal
Carbs 25.0 grams, 100 kcal = 8%
Protein 61.7 grams, 247 kcal = 20%
Fat 96.2 grams, 866 kcal = 71%
Do they still look ok and would they help me in loosing weight? Should I modify the net carbs per day? Thanks in advance, Priya.

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It still seems quite low to me - maybe I'd try to start at the "Maintenance level" and only go down if needed. Net carbs are fine and most people stick with 20-30 g net carbs. The calculations are right but the sometimes need an adjustment, I'd say add ~ 200 kcal. To know for sure, you may need to consult this with a dietitian specialised in LC diets (Franziska Spritzler is one of them).

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Darr, an acid test would be to eat the sprouted grains and then test ur blood sugar. You would then know if it's going to spike ur insulin or be processed as a vegetable. Regardless it's still got gluten and the irritating and/or addicting proteins, etc in it.

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What do you think about the notion that ketogenic does not automatically mean fat-adapted? Ive been hearing about this. There are way, way too many ppl who are not losing while in solid ketosis. Losing 60 lbs in 90 days, as the woman above did, seems like a pipe dream. 60 lbs in 180 days would be great even!

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That's true. You can follow a ketogenic diet for 1-2 weeks and be in ketosis but you are not likely fat adapted at that point (using ketones and fat effectively for energy). It takes about 3-4 weeks - until then, your body is still glucose dependent.
Ketosis is a beneficial state but it's not the only factor to consider on a ketogenic diet. Satiety is by far the main reason people lose weight on a low-carb diet: ketodietapp.com/.../Experts-Insight-Appetite-Control-and-Caloric-Intake-on-Low-carb-Ketogenic-Diets

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Hello! Great website, learned a lot of useful info. I was a bit upset because after a good time of weightlose I stept aside the diet too much and gained half the weight back. I'm starting fresh, hopefully spring is upon us and we can do outdoors activities. I had just one question, or problem, I realy like the way your app is made and i would love to have it but i am an Android user (Phone and tablet) can you give me a hand?
Best wishes Stefan C. Romania  

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Hi Stefan, yes, we plan to make KetoDiet available on other platforms too - this year. We have Android, Windows / Windows Mobile in our to-do list Smile You may want to join my 90-Day keto weight loss challenge - I'll announce details soon - possible in a week or so.

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Hello, I am so glad I found your site, my question is if we don't count calories how do we track our fat and carbs, don't you have to know what calories are to get the percentage of fat and carbs, sorry I am confused.

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Hi Carol, the idea is that you stay under 20-30 g net carbs (or whatever limit is best for you) and then you should eat enough protein based on your weight and activity level (see KetoDiet Buddy: http://ketodietapp.com/Blog/page/KetoDiet-Buddy). Then you should eat fat to satiety (usually 60-80% of your total calorie intake). So you don't necessarily need to count calories but you should be aware of your carb and protein intake. Hope this helps!

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Can you please share Keto diet plan for pure Vegatrain(Indian Food)

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Hi Ankit, that's on my todo list! Smile

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I read that sprouted wheat flour is processed as a vegetable rather than a complex carb....Is it acceptable and how would you calculate it?  It has 21g carbs per 1/4 cup  " Sprouted whole grains and their flours, classified by the USDA as vegetables, are easier to digest and absorb the nutrients from because they do not require pancreatic enzymes"

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I would personally avoid it. It's too high in carbs - 21 grams is what some people have per day on a LCHF diet. Also, it's a grain and contains gluten. Hope this helps Smile

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I have trouble finding breakfasts besides eggs and bacon.

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Hi Kevin, have a look at these: ketodietapp.com/.../catBreakfast&title=Breakfast Some include eggs and bacon but I've got more ideas to choose from Smile

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Awesome! The best guide to keto, thanks so much for this post!

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Thank you Adrienne!!

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Very useful summary! Do you have any suggestions for weight maintenance? I find that most guides to a keto diet focus on losing weight. I don't really need to lose weight - just stay healthy and active. Lots of daily plans seem to have too few calories in them. I'm guessing you're in the same situation - it would be great to have a post some time on "daily meal plans once you've reached your goal weight" or something like that.
Thanks for all your hard work,
Joanna

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Thank you Joanna, I am in the same situation indeed Smile I will put this in my todo list and make a post with sample meal plans (most likely a few plans for people with different needs based on their activity levels).
The way to maintain your weight is to make sure you eat enough calories. You can also eat more carbs - I eat 30-50 g net carbs but this may be different for you. Here is a calculator for that: http://ketodietapp.com/Blog/page/KetoDiet-Buddy. It will, of course, vary depending on your daily energy expenditure but it is a good estimate.

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Thanks so much for sharing all this! Your website has been extremely helpful for me and my friends who have now been following keto for over 2 months, over 30 pounds of total loss between all of us!

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Thank you Teresa, that's perfect! Keto on Smile

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This is a great resource for me as I have been paleo for awhile but have.cheated too much and gained back everything I lost. My fiancee and I are doing the keto diet to help shed these bellies!
My question is about magnesium. I havr a supplement but its 500mg which i read is too much for a woman of my age(33). And it upsets my stomach to the point of diarrhea every time I take it. Should I get a different brand? Is the dosage too high? Any suggestions? Thanks a bunch!

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Hi AJ, thank you! Yes, although I'm not a health professional, I think it may be too much. The RDA is somewhere round 400 mg a day. Keep in mind that apart from this supplement, you also get some magnesium from food and may end up eating twice the recommended amount. If it upsets your stomach, you may want to take just half and maybe also change the brand. I would definitely consult this with a doctor.

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def too much Mg if it gives u diarrhea. back down ur dose and slowly up it. even ur stools get very loose, its too much. back down till u find ur max dose. and eat lots of greens and avocados (nuts if u have some protein intake left for the day) for ur Mg!

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Any plans to make this app for PC and windows phones? I don't have a tablet and I would LOVE to get your app. My daughter has bought it for her iPad and loves it! She has already lost over 10 pounds on keto and your app makes it super easy Smile

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Thank you Emily, I really appreciate that! Yes, we have plans for more platforms and will focus on them once we finish the universal app we have been working on. KetoDiet for the iPad will become universal and the iPhone will also have the tracking / planning function. A lot of work but we will get there Smile

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Hi Martina, thanks so much for all this information! I have browsed through various websites before but your blog is the olny one with a comprehensive guide with everything in one place. I realised that I focused too much on ketones and was completely missing the point here. I couldn't see any ketones on my urine strips but then I tried the blood meter and was quite surprised. I am in ketosis!! I've already lost 4 pounds and it's just the beginning. Oh I also got your ipad app and I have to say I'm amazed about the amount of work you have done. I use it for tracking and love all the recipes Smile Thanks!

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Thank you so much for your kind words Anette! We do plan to add many more features and support more devices - it has been a very busy year for us Smile

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Those progress pics look awesome especially Mike's! If he made it I will not surrender! Started about a week ago and can already see results, 4-5 pounds down and counting! :-D Cant wait to get back in shape! Thanks for the guide, downloaded & printed!

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Thanks Kevin, I agree, all of them have made great progress. Congrats on your weight loss and keto on!

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Wow I had no idea I was eating too much protein. Now I realize why I could never get to ketosis, I was eating almost twice of what my body needs! :-( Thanks for sharing all this info with us, it really helps!

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You're welcome,I'm glad it helped! Too much or not enough protein is a common issue. I may have more protein on some days after exercise, especially after lifting.

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Folks need to understand that calories don't matter when they start becoming keto-adapted, stop feeling hunger and cravings. This is when they will naturally reduce calories under a high-fat low carb regimen.
It also means that you do not have to force yourself on eating 5000kcals/day under hflc because this is not what I would call "natural"
Great post! Smile

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Thank you Cristi, I totally agree! I only eat when I' hungry, which is 2-3 times a day and sometimes even less. On most days, I would have 1-2 main meals and a small snack but that's about it. I hardly ever eat too many calories unless I force myself. The only thing I have to be careful about is low-carb sweets - certain sweeteners may cause cravings.

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This is awesome!!! Thank you so much, I just printed the guide and will go through it on my way to work! Smile

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Thank you Gina, I hope you'll find it useful Smile

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