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

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By Martina Slajerova, updated September 11 2021347
This post may contain affiliate links, see our disclaimer. Reviewed by Franziska Spritzler, RD, CDE

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Table of Contents

Top Reasons You Are Not Losing Weight on a Keto Diet
5. Too Many Low-Carb Treats
6. Snacking on Nuts and Dairy
7. You Are Close to Your Target Weight
8. Short-Term Weight Gain and Fluctuations
9. Thyroid or Adrenal Disease & Weight Loss
10. Stress
11. Lack of Sleep
12. Leptin & Satiety
13. Too Much Exercise
What Else To Do When You Hit a Plateau?

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 in 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.

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.

Top Reasons You Are Not Losing Weight on a Keto Diet

1. Carbs are Too High

Your carbohydrate intake may be too high and you may need to decrease it. Typically, 20-30 grams of net carbs per day is the ideal carb intake.

If you want to know more about carbs & ketosis:

2. Protein is Too Low

Your protein intake may be too low. Protein is the most macronutrient that will keep you full for longer. If you don't eat enough protein, you will feel hungry and most likely you will end up eating more. Lack of protein can also lead to muscle loss.

This doesn't mean that you should overeat protein. Protein is not a particularly efficient fuel source and too much of it may raise your insulin levels.

Dr. Phinney and Dr. Volek recommend 0.6 - 1 gram of protein per pound of lean mass or 1.3 - 2.2 grams of protein per kilogram of lean mass a day (lean mass is 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.

Feeling hungry on a keto diet? Make sure you eat enough protein!

3. Carb Cheating & Carb Creep

Carb cheating / carb creep is another possible reason for weight loss plateaus. 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 isn't necessarily "carbs-free"!

4. Too Many Calories - Yes, They Do Count

Another 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 falls between the recommended ranges. There is no diet that lets you consume "unlimited" amounts of calories and still lose weight.

Fat is used as "filler" and overeating is not going to do any good for weight loss. To find your ideal macronutrient targets, check out KetoDiet Buddy, our free online Keto calculator. Apart from the amount of fat in your diet, the type and quality of fats matter. For more, have a look at our 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.

Are you in ketosis but still not losing weight? Calories do count on a keto diet!

See the big picture: Ketosis itself will not guarantee weight loss. It's not just the level of ketones in your bloodstream. Low-carb diets in general are beneficial for weight loss due to their appetite suppressing effects and provide easy access to body fat as an energy source.

What this means is that going "zero-carb" will not help you lose more weight - don't aim for high ketone readings. If you haven't succeeded by following the ketogenic diet, chances are you need to start monitoring your calorie intake.

5. Too Many Low-Carb Treats

Another possible reason for a weight stall is that you eat too many low-carb treats that may cause cravings. Going low-carb doesn't mean you can indulge in 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). Also, beware of chewing gums, mints or any medications such as cough syrup and others that may contain sugar or sweeteners. These are common sources of hidden carbs.

6. Snacking on Nuts and Dairy

One of the common mistakes people make is that overeating dairy and nuts when they are trying to lose weight. You may experience weight stalling or even weight gain not because nuts and dairy will kick you out of ketosis but because these foods are calorie-dense and easy to overeat (100 grams of macadamia nuts has over 700 kcal and over 70 grams of fat!)

There is no reason to avoid non-starchy vegetables such as broccoli, cauliflower, zucchini, bell peppers or fruits like avocado or berries. These foods are very high in micronutrients, low in carbs and won't impair your weight loss efforts.

Avoid dairy, nuts and low-carb treats to break through a weight loss plateau!

7. You Are Close to Your Target Weight

Weight loss is not a linear process. Losing body fat gets more difficult as you approach your ideal weight. If you need to lose a relatively small amount of body fat such as 5-10 pounds, and your body weight is already at a healthy "natural" level, you will find it hard to lose more body fat.

If you want to lose a few more poounds, may try slightly reducing your calorie intake. In my case — because I'm quite active — this is eating up to 2,100 to 2,300 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. To calculate your ideal macros on a ketogenic diet, use our Keto Calculator.

8. Short-Term Weight Gain and Fluctuations

You may have also 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 you may know, 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. Also, there are natural fluctuations related to hormone balance, especially in women.

9. Thyroid or Adrenal Disease & Weight Loss

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, such as below 20 g of total carbs, 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 be 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.

Read more about keto & thyroid: Are Keto and Low Carb Suitable for People with Thyroid Disease?

10. Stress

Stress is a significant factor. When you are stressed out, your body produces a hormone called cortisol, which is responsible for storing fat around your stomach area (visceral fat) and makes weight loss more difficult.

Try to relax, don't underestimate stress. Instead, find your own way to reduce it. Try meditating, 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 adversely affects your metabolic rate. As a result of that, you store fat.

11. Lack of Sleep

Lack of sleep and disrupted circadian rhythms may be the cause of your weight stalling. It may sound cliche but sleep is an 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.

Stress management and sufficient sleep are huge factors in weight loss!

12. Leptin & Satiety

Leptin and its satiety signalling is another possible factor. Fat is hormonally active and it sends out leptin, a hormone that tells us when we’ve had enough to eat. As you lose body fat, there will be less 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.

13. Too Much Exercise

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. Here is my post that will guide you through the types of exercise that are beneficial for weight loss and health.

In my own experience, too much exercise is counterproductive. A few years ago I was trying to lose 4 pounds. 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 - my calorie intake spiked. Anything I burned during exercise was negated by the increase in calorie intake. 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! Since 2013, I don't exercise more than 3 times a week and I walk about 30-45 minutes every day.

Overtraining is as counterproductive as lack of exercise!

What Else To Do When You Hit a Plateau?

KetoDiet Challenge

Join the KetoDiet Challenge - check for when the next one starts. I created this challenge to help people follow a healthy low-carb diet or even get through a weight loss plateau. At the end of each challenge, I'm always giving away prizes to help our participants stay motivated!

KetoDiet Plans

Try one of my Keto Diet Plans. I created two Premium Keto Diet Plans and three Free Keto Diet Plans

Need more guidance? Don't forget to Keto Diet - Start Here

Don't Weigh Yourself

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. You should concentrate on losing body fat - here's how you can measure body fat. Don’t rely just on scales, use body tape, calipers, belts or clothes to see any changes.

MCT Oil May Help

Try to include small amounts of MCT oil and more omega 3 fatty acids (flax, chia, or hemp seeds, fatty fish) in your diet — it may help with fat loss. For more about healthy fats: Complete Guide to Fats & Oils on a Low-Carb Ketogenic Diet

Avoiding or Limiting Dairy and 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 individual response, 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 due to dairy intolerance but the most likely reason is that full-fat dairy products are energy-dense and easily overeaten.

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. You can read more about dairy here: Dairy on a Ketogenic Diet. Similar rules apply to nuts and seeds: Nuts & Seeds on a Ketogenic Diet.

I created one premium keto diet plan and one free dairy-free keto diet plan for those who need to avoid it.

Avoid "Low-Carb" Products

Avoid products labeled "low-carb", "sugar-free", etc. They are the most common sources of hidden carbs.

Not all sugar alcohols have the same impact on blood sugar and I recommend you only use products sweetened with Erythritol, Swerve, Stevia or FOS. 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.

Similar to "low-carb" products, avoid products labeled "fat-free" at any cost. Because the fat has been removed, these are often carb-laden!

JERF = Just 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 your appetite as real food does and as a result, you will eat more.

Most of your diet should consist of meat, eggs and non starchy vegetables (all part of our Keto Food Pyramid). Some foods, such as nuts, root vegetables, dairy and berries, should be eaten with caution.

Try Intermittent Fasting

If you reach a plateau, try Intermittent Fasting (IF), or High Fat Fasting (HFF), for a few days and see if there is any difference. Doing IF every now and then is recommended for boosting your metabolism.

Exercise Wisely

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 without inducing increased appetite. I love home workouts from Bodyrock.tv. They offer free beginner, intermediate and advanced programs, all starting from just 12 minutes a day!

If you want long-term effects, do not use exercise to burn calories. Use it to build muscle tissue and increase your metabolic rate. Therefore, include resistance training in your workout routines.

Get Enough Electrolytes

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

Keep Hydrated

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

Be Patient

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

To read more, also check out this post: How To Low Carb: 15+ Common Weight Loss Mistakes

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Tommy Joe Bowers 11 months ago # Reply

I began the keto diet at 350 lbs in late January. I began walking daily (began at 1/2 a mile daily and increased to 2.5 miles every other day). The pounds literally fell off in hoards. In 10 weeks, I was down to 297, and my waist size dropped from 46 to 40 (in 12 weeks). Then, the plateau hit: No changes according to the scale for two weeks. I laughingly share that I expected to continue dropping weight at the same pace. I did an inventory of my eating habits, and I had eased into low-carb snacks, and a handful of nuts at bedtime. I also discovered that the "carb-friendly" sauces that I used sparingly contained hidden sugars. The almost instantaneous loss of 50 pounds was a fabulous motivator. I came to terms that this is a marathon, not a sprint. I am beginning a fast tomorrow, and sifting out the hidden sugars. I have also discovered that a break from walking (a few days to a week), then resuming has been helpful. So, 50 down, and fifty more to my goal. Be blessed!

Martina @ KetoDiet 6 months ago # Reply

Well done Tommy!!

JoAnn 3 years ago # Reply

I'm not trying to be rude but I wonder what your training is. I'm sure a lot of what you say is excellent but in reading the 1st page of yours that I read, I saw an error-I am a medical person. As an adult one does not LOSE fat cells. They get smaller-after one reaches teen years they will always have the same number of fat cells. If one loses weight they will shrink.

Martina @ KetoDiet 3 years ago # Reply

You are absolutely right, JoAnn. I haven't revisited this article for several years and I didn't realise I had this error there! Thank you for letting me know, I appreciate that. We now have a review process in place to eliminate such inaccuracies but it takes time to go through the 8 years of content.

Janis 3 years ago # Reply

I love the articles from the blog. However, I find they take me forever to read because the ad displayed causes the text to jump every time the ad changes. I’m using my iPhone X at the moment. I ha ENT noticed it on my iPad. Not sure if anyone else has experienced this but I’m about to throw my phone at the wall!!!

Thank you Janis! You mean the banner we use for our app & book right? We don't have ads on our website (as the usual third party ads) Let me check that and make sure it doesn't move the text.

Yes, the banner is causing the slight movement. It’s just enough to cause the lines to shift minutely while reading. Which, in turn results in rereading a line or two

Thank you so much for reporting this! We added a temporary fix by not letting our banners change when visitors read an article. I appreciate your feedback!

KJS 4 years ago # Reply

I have been doing (IF) usually around 17/18 hours once even did 21 hours about two weeks now.  I eat a very low carb diet usually only raw vegetables (lettuce, celery, carrots, radishes, onions....)
Two weeks before that I was only doing low carb.  I initially lost weight  and after losing about 5 pounds ... I stalled -- so did (IF) and lost another three pounds.
couple of Days ago had some taco meat with a salad (no chips, no carbs other than lettuce) -- will admit the seasoning was a bit salty -- ended up gaining two pounds.  Figured it was water weight and went back to hard core low carb and still fasting at least 17 hours.
Did lose one of those two pounds -- yet the last three days .... no loss whatever.
Bought a ketone blood monitor -- past two days never higher than .5 -- even after fasting
Any clue of what is going on?  NO I Have not cheated -- not even a little..............

Martina @ KetoDiet 4 years ago # Reply

That is not easy to tell, we are all so different! I think you definitely need to give it at least 2 weeks - do not weigh yourself every day, that is counterproductive because there are always natural fluctuations.
I'd go easy on the carrots, at least for a start. Is there any reason you only eat raw veg? Some types of veg including carrots are actually better cooked as they provide more bioavailable nutrients.
Have you checked your macros? Here's how to: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
Although calorie counting is not always necessary, it may help in this case as you may either be eating hidden carbs or too much fat from "added" fats like mayo, butter and oils. Also, check your protein intake as too little protein can increase your appetite.
High ketone readings are not required for weight loss and people typically get lower readings as they get keto-adapted. However since you just started following the diet and have low ketone readings, this may mean that you are actually eating hidden carbs. I'm not sure why you keep having low reading even after fasting. If you often eat out, they can be in dressings, sauces and sometimes even in meat (marinades etc). I hope this helps!

Karen 4 years ago # Reply

Muscle do not weigh more than fat! Muscle takes up less space than fat that is why a muscular person weighing the same as a fat person looks leaner.

That is indeed what was meant by it, I used the comparison for the same volume (thus heavier).

David Frieman 4 years ago # Reply

Hi all!
As I see in the comments a lot of you say you are not losing weight on YOUR Keto diet.
If you stick to a real hard core keto there is no way you can NOT lose fat.
My diet for Keto.
Morning, coffee with heavy cream and a multi vitamin.
No lunch. Dinner, a T bone steak and three fried eggs. Season with salt and pepper only.
Hot sauce is OK.
Snack before bed is a small handful of walnuts.
Every third day incorporate a salad of lettuce and tomato with olive oil and wine vinegar.
Include broccoli or asparagus with any meal. No bigger than your fist and use real butter.
Drink at least 64 oz of water everyday.
Walk at least two miles everyday and do some light weight training no longer than 45 minutes.
If you do this and stick with it you will lose weight.
If you plateau include one cheat day every sixth day and then get right back on that horse.
No cheating and you will get ripped.

Billie 5 years ago # Reply

Hi! I have been on the Keto diet for about a month now. I have mainly tries to keep carbs closer to the 20g mark. I have Hashimoto's, on 150mg Armour daily. So far I have only lost 2 pounds. I am aware my metabolism is pretty non existent. I read here I should be at 30 carbs daily? I also read somewhere I should eat some sweet potato 1x a week. I also read cruciferous veggies should be limited for hypothyroid people which cuts alot of keto food from my diet. Is there help out there for hashimoto's/keto people?

Hi Billie, you may want to check these out:
Are Keto and Low Carb Diets Suitable for People with Thyroid Disease?
How To Low Carb: 15+ Common Weight Loss Mistakes

Tamil T 5 years ago # Reply

Every diet plan offers basically the same advice:
1) Limit calories (not "too much" X).
2) If you get great pleasure out of a particular food, limit it (#1).
3) Check with a real doctor to see if you have a disease.
4) Get enough sleep.
5) Don't be too stressed.
6) Try some supplements/more water/essential oils...
But not one of them offers solutions that work enough for most obese/overweight people who try the diet but don't feel good for weeks, months... into it and, because they have jobs/school... to attend to, quit.
And we wonder why no diet is putting a populationally significant dent in the increasingly global obesity epidemic.

Martina @ KetoDiet 5 years ago # Reply

I understand your frustration but these are general tips and, of course, they would never replace a custom-built diet plan and personalised advice. There isn't one way that works for everyone because we are all different. This post (and the updated version: How To Low Carb: 15+ Common Weight Loss Mistakes) simply lists the most common reasons.
There are ways to make it work even if you are busy: How To Follow a Low-Carb Diet If You Are Busy

Fredda 5 years ago # Reply

No where do I find an easy way to count my fat, protein and carb consumption. Any suggestions .
I have been on Keto for 5 weeks and lost 10 pounds in two weeks and then without changing my eating habits my weight has not changed for 3 weeks and I am very frustrated.

It is mentioned in point 4: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Abby 5 years ago # Reply

I am confused.. lost 15 lbs but have now plateaued. Why does keto want us to eat extra fat? And then this article says not to each extra fat. Am i supposed to be doing high fat or not? Is keto just low carb and normal fat intake or are we supposed to be putting butter in our coffee and fat bombs and trying to get extra fat?

Keto is not about eating extra fat - it is about eating fat to satiety. Here's more (point 1): How To Low Carb: 15+ Common Weight Loss Mistakes

Elena 4 years ago # Reply

I’ve learned the hard way that fats carbs and calories matter. I downloaded a free app and dropped my carbs to 20 or less, fat ias 70 to 100 a day and calories are around 1200 to 1400. Only after doing this did I I lose weight and inches. It wasn’t hard to do just had to wrap my mind around it and accept it. I also do NOT eat unless I’m actually really hungry so I end up having just 2 meals a day. I’m 65 so someone younger or super active could probably eat more. Hope this helps

Carol 5 years ago # Reply

I have read most of your articles and I am confused on exercise. I am older and was in bad shape and gradually increasing my activity to a speed that I manage. I do about 400 to 600 calorie burn on my stationary bike after 2 months of working, I do lite resistance work on my upper body, that is slowly building the past month. Limited on the bowflex. I have a bad back so I need to rebuild a little before I do too much resistence work, generally 20 minutes every other day. I lost 20 pounds over a 7 -8 week period and hit a plateau and needless to say I tried IF fasting and the end result was I have even less of an appetite and eating too few calories. I figured out 900 calories a day was not enough, but it is hard to eat more since I just not hungry. I make fat bombs to help get me up to 1200 calories. I raised my protein that may have been low. I used your calculator and I am still unsure of how much I have to eat. My exercise does not make me hungry like your article suggested so I am guessing I am not overdoing the riding. 60+ years old and 33 to 35 percent body fat. 5'4" 137. I want to break this plateau that I have had for the past 2 weeks. I think I am under the calories I need, but unsure. I have raised my proteins this past week to the 70 to 78 range. I force myself to hit 1200 calories. do I need more??

Cynthia Farina 5 years ago # Reply

Thank you do much this really really helped

Cameron 5 years ago # Reply

Last weighed myself on March 30th.   I weighed 260.0 lbs.   I have followed Keto 100 percent since that day.
Got on scales today (April 28) and still weigh 260.0 lbs…have lost nothing.   I don’t over eat at dinner.   Usually just have black coffee with MCT powdered oil in it and maybe a scrambled egg for breakfast.   Lunch might be a small piece of cheese and a handful of almonds.  I don’t eat a thing after 6PM and until breakfast at about 8AM each morning.
Yet nothing.  No weight loss.   And belly fat is the same.
I had better luck a few years back by cutting out all grains, processed food and sugar (which I also follow now).  Lost 17 pounds in two weeks then.
The only thing I can see different is the increased consumption of fat…plus lots of dairy.   Maybe fat and dairy are not the right approach for me…thus meaning Keto may not be suitable for my metabolism.  I have noted a lot of mucus in my throat.  From diary or MCT powder, perhaps?
To my way of thinking I should have lost at least 10 - 15 pounds.   About to give it up and try something else.   My goal is to make it down to 172.   Am 6’1” and 62 years old.
Thanks for letting me babble.

Mareshah 6 years ago # Reply

Hello again
I think I will try to drop my carb intake to less that 10 per day. I have gained almost 10 pounds in just over a month on the Keto diet, but am never hungry-rather I usually feel stuffed. Not much energy either. Maybe it is necessary to feel hunger to lose those 35 pounds, (guess I now have to lose 45 pounds--things are gong in the wrong direction for me right now, but I want to keep trying as others seem to have lost so much weight). Incidentally, I have not eaten any possessed food, or alcohol, in over a month, except cheese, which I stopped eating a week ago, thinking that was my problem. Can anyone offer any advise?
Although I reviewed all the steps/mistakes as to why keto does not work for some, but none relate to me. Any other insight, or is it true that keto does not work for everyone. Other than being fat, I have zero health issues and take zero medication.

Hi Curt:
Am  in much the same boat.  Going on five weeks following Keto and have not dropped an ounce.
Another issue with me is the over production of phlegm in my throat.   I am prone to bronchitis in the autumn each year.  But the mucus is way over the top.  Last night after eating a cheese, broccoli and chicken casserole I was up to about 3AM hacking, coughing and clearing my throat.
I am suspecting that the fat and dairy are not suited in mass quantities for my body.   I eat no grains or processed foods and nothing with added sugar.
I am close to realizing that another food lifestyle is likely appropriate for me.   What has been a great success for many has garnered no results for me.

Mr. Keto Dieter 5 years ago # Reply

Dropping your carb intake too low can be counterproductive. The body has a requirement for some (not much, but some) glucose. Therefore if you don't eat enough carbs the body will generate its own glucose via a process called Gluconeogenesis. So even if you were able to eat 0 carbs in a day, you won't be able to rid yourself of blood glucose -- your body will produce whatever is needed.
For example the brain requires glucose. Even when you are fully in ketosis roughly 25% of your brain's fuel needs must come in the form of glucose. This comes to ~20 grams of glucose a day. Therefore, if you are eating less than 20 grams of carbs your body is going to make up the difference. The actual amount of glucose needed is to help the brain and other body parts that requires glucose such as red blood cells and others have the same need.
So, don't fall into the trap of thinking that "since low carb is good, no carb is better". The real goal for low carb is to be low enough to force the generation of ketones. It is the presence of ketones which makes the difference in this diet. Phinney & Volek say that pretty much anything below 50 grams a day will put you into ketosis. 20-30 grams is pretty much the sweet spot.

Curt 6 years ago # Reply

I've only been on the diet for 14 days but I'm somewhat surprised that I have not lost a single pound either. I am 62 but I've been a gym rat since I was 15. I no longer over-lift/over-cardio: 3 sets of 20 reps per body part using 50% of the weight I lifted in the past. I keep track of my daily food intake using the Under Armour's "myfitnesspal" and I STRICTLY keep my carbs at 20g/day or under. I weight 224lbs but I keep my protein intake at 140g/day and my calories at 1900 max (my GOAL weight is 190lbs). My Sugar intake is normally never higher than 10g/day. I will stick with this eating lifestyle but, I'm used to seeing results - this is getting frustrating.

Hello Curt
I would like to follow your results as to date I have not had results either, and maybe you might find something that moves you towards success and share your information. As I have no alternate diet plan, I really want to keep with keto if there is any hope. the best, and please keep sharing your results

Hello I have been on the keto diet for 1 month. The first week I gained 3 pounds, but have been steady since. However, I have not lost any weight at all. I do not eat processed food, except cheese. And I had 2 cups of diet pepsie in the one-month period....Nothing else that is not completely on the diet. I eat about 30 carbs per day of veggies, spices, cheese and cream. One day I ate 10 carbs, but never over 40 carb in a day for this past month.
To ensure ketosis is maintained, a urine stick is checked twice per day.
I need to lose about 35 pounds. Is it possible that keto only works for a certain sector of the population.

josh 5 years ago # Reply

I know atkins recommends limiting dairy to 4 ounces a day during induction. You mention cheese and cream... so maybe too much dairy is part of it?

Tami 6 years ago # Reply

Hi M,
You don't mention alcohol as a possibility. What are your thoughts on that?  I am at 1,000 -1.300 cals a day (186 #) but occasionally (2x week) I have some vodka - no mixer, no sweetener - no more than 3 ozs. total for both drinks and I account for the calories in my total.
Can this cause a stall?  If, so, why? I'm not going over my cal total and it's zero carb.
I'm frustrated that in the past week, I went down 1 # and then up 2#.  The only things that changed was an increase in fat and the alcohol.
Thanks.

The body will prioritize processing the alcohol over processing carbs. But, overall, hard spirits (gin, whiskey, scotch, vodka, etc) don't really impact a keto diet. It is true that it adds additional calories but it does not impact blood glucose levels nor does it impact insulin levels.
For example, a close friend and myself (both on keto) downed an entire bottle of scotch in a few days during a holiday. Neither of us saw any change to our weight loss over the week.
The impact some people report is typically based on carbs in the drink. Beer, wine and added mixers contain nasty carbs. But pure spirits doesn't.
Of course, your results may vary per your own body makeup.

Jenni Howard 6 years ago # Reply

I’m getting married next year and I’m hoping to lose weight on keto...I have a problem not cheating for a few days every month...but I always get back on track...I seem to be stuck when I get at 160!! I feel like if I broke that plateau I wouldn’t cheat!! 😂😂😂 keto makes me feel SOO much better, but I just have to stop giving in when I have weak moments!! Cause the weight gain is not worth it, water weight or not!!

Beverley 6 years ago # Reply

I read the whole article. Very good.
I see now why I can't get past a 10 lb loss probably.
Back to no cheating. .....no sugar treats.
I do find this regime hard.
Not good in social settings.
Making my friends feel GUILTY when they eat everything out in front of them.....I don't.
I will press on.

D'Otta 6 years ago # Reply

In the past, I've done very well on low carb. However, I started eating this way of life again on Feb.1st. I lost about 15 lbs in 2 weeks, Feb.15th, which is the norm (Usually I lose anywhere from 15- 20lbs). However, today Feb.24th, I have barely lost 1lb. Now, this is not the norm... I have a lot of weight to lose. I started at 305 on the 1st and is 289.6 today. I have been intermittent fasting from the very beginning; fasting for 16 hrs a day. Maybe I am not eating enough? I usually eat bacon and eggs with onions and cheese in the morning (10am), a meat and salad for lunch (1:30-3:30pm) and sometimes I do not get the opportunity to eat my last meal because it is too late when I get home from work or I am not hungry. I drink about 6-7 bottles of water each day. I have not added fruit or nuts to my diet yet. As far as I know, I am not diabetic and have no thyroid problems. My clothes are fitting loser than before. I am 41 yrs old. Am I being impatient? In 1 month of starting low carb, I have ALWAYS lost at least 20lbs in one month and lose about 8-10 lbs each month thereafter. What could I possibly be doing wrong or should I just give it some more time. Either way, I do not plan to quit this time because my way of eating in the past made me physically feel worse.

Valora Morris 5 years ago # Reply

Don't know if it's true or not, but I've heard that if you've done low/no carb diets before to loose weight, then go off them, then come back to them ... over time, they stop working so well. Maybe someone who knows if this is really true could chime in.
I'd done low/no carb diet years ago, 2-3 times over the course of 3-4 years, and now when I go low carb, I don't see the results like I used to. I looked it up and found what I said above. I, too, would like to know if it's really true.

Kay Clancey 6 years ago # Reply

I’m in a bit of a predicament. I lost 65lbs on low carb since April of last year, gained 12lb back over the holidays and dropped some of it. I need to drop at least another 10lb to get back to pre- holiday weight and my goal weight is another 20. However, right now I’m training for a pretty rigorous road bike ride in June in the mountains. I have to train to get in shape. I’ve always been a cyclist, though overweight, but I need to get close to my goal weight before June. I’m so stuck. I’ve started interval training on my bike and weight lifting, and I’ve gained a pound since last week. A cycling friend who also does low carb suggested isolate whey protein, which I drink as a lunch and it is very filling- but I need the extra calories so my body doesn’t burn my muscle I’ve gained (I don’t go over in calories than normal- usually hitting in the 800-1100 range). I just don’t know what to do because I NEED to train but my belly fat isn’t going anywhere and I just want this weight to get off! My leg muscle is returning and so is my arm muscle- I know I shouldn’t be frustrated but I feel so stuck. Should I continue with the interval training and keep the protein shakes or ditch the protein and replace with other food items?

Melissa A Dunaway 6 years ago # Reply

I am glad that I ran across your blog. I recently started on a low carb type diet. The first week I felt great. Then something happened. I became depressed, irritable and didn't lose weight. Although I have Hashimoto's, I do not have diabetes, yet my blood sugar is high. I am thirsty and drink a ton of water. I am actually hungry one day a week. I have read that persons with hypothyroidism should not be on a low carb diet. But, you say it works for you.
I will keep doing it and see what happens. It is frustrating to barely eat and drink a ton of water and gain weight. It is indescribable.
Thank you!
Melissa

Thomas Taylor 6 years ago # Reply

Hello,
Thank you for the informative information. I have used atkins in the past with huge results. I am 54 years old and now the old way that once gave me great weight loss is not. I have used splenda, diet coke, low carb everything and lost tons of weight. I seem to not lose the same amount as before. I will try your recommendations, it will be hard to give up fake sugar coffee in the morning though!!! I also get huge cravings in the evening after dinner. I have been using 1gram sugar free bars to get me past the cravings but like I said I have stalled.
Tom

Yasmin Santiago 6 years ago # Reply

I don't u nderstand. You have Hasimoto as do I, but in your post you say keto is not recommended for those with an under active thyroid but you are doing keto. Am I correct in saying that? I just really need to find something that works. It's very frustrating and stressful when your trying to lose weight and everything you try just makes you gain weight. What's even more annoying is watching people without an autoimmune disorder doing the same thing your doing she'd the weight, then telling you, you must be cheating or doing something wrong.

Martina @ KetoDiet 6 years ago # Reply

Keto is to the same a "very low-carb" (under 20 g total carbs) - have a look at this post: Are Keto and Low Carb Diets Suitable for People with Thyroid Disease? I hope this helps!

So I have Hashimoto. I've been doing keto and IF for 4 weeks. The first 2 weeks we're great, I lost 10lbs. The last 2 weeks I've been stuck. I've added coconut oil, butter, I'm down to 1 meal a day at 1200 calories. I have had an Adkins snack so I thought it was that so I'm weaning my self off of them. Im getting very frustrated and discouraged.
Is it because of the Hashimoto? Is it because of the Adkins snacks? What can it be? I need help! I dont know what to do anymore. I'm I going to be stuck like this forever?

Hi Yasmin, 1,200 kcal may not be enough for your thyroid, especially not in the long term: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
Atkins snacks - I would avoid these as they are known to cause issues.

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shipwalk 6 years ago # Reply

Yes! This is what I needed. I've been weighing myself daily, and i get a little frustrated when the scale goes up instead of down. I will now start weighing myself once a week, and hopefully that will cut back on the frustration. Thank you!

Diana 6 years ago # Reply

I have been following Keto for 2 weeks. My macronutrients are right where they should be, I have been counting calories on my fitbit app and am continually 200 - 500 deficit daily. I've reviewed your 15 common mistakes and am not making any of them. I have not lost a pound and actually feel like I'm starting to gain. I do bullet proof coffee every morning with about 2 tbsp heavy cream added. No breakfast. Acceptable lunch and dinner and no snacks. I do an intermittent fast twice a week. I am 56 years old and very active. I workout every day with a HIIT workout and maybe an additional walk or run. I'm never hungry and never have cravings and I actually feel really good. I weigh 140#'s and am 5' tall and need to lose about 25 #'s. What might I change to kick start a weight loss? I'm beyond frustrated.

Johanne Wayne 6 years ago # Reply

I have this app and the cookbooks. I have been meticulously following everything for 6 months and I am heavier. I am 5'2" and should be 115 lbs but I am 131 lbs and it is increasing. I am so upset.
I started a bioidentical regimen 6 weeks ago and I am on Armour Thyroid. It hasn't helped yet.
I am 52 years old and graduating from nursing school in May. I do not want to starve myself to lose weight and not be able to study. I do not snack, I do not eat carbs at all, I really am strict.
I also love the app and plan my meals with it.
Can you help me?
Thanks,
Johanne

Hello Johanne, thank you for your kind words! I can only point you to this post which is an updated version: How To Low Carb: 15+ Common Weight Loss Mistakes
As always, these are all general tips - please, keep in mind it's impossible to assess individual cases without knowing all the details about your health, lifestyle and your diet. You may need to find an expert who can help you create a custom-made diet plan (see my tips in the post I linked to).

John 6 years ago # Reply

Hi Martina,
I'm on week three of the keto diet and started as a way to reduce fat as I add lean muscle (I want to maintain my size/weight but get my body fat percentage into single digits).
I'm 5'6", 135lbs and 44 years old. I exercise 6 days a week, which includes mostly resistant training but a couple days of HIIT training and one day of steady-state. I currently consume ~180g of fats, ~120g of protein and ~40g of carbs.
Do you think I'm on the right track?
Thanks in advance for the input or point in the right direction!
John

LeeAnn 6 years ago # Reply

Hi Johanne, Im sorry to hear that regardless of your attempts for a healthier life you are not seeing tge results. I know this frustration and recently through research found out that my bioidentical hormones were to blame. I don't know if you got your body regulated but if not please don't delay into looking at the side effects of these hormones especially progestrone.

Natalia Alvim 6 years ago # Reply

I know it is not the subject of the post, but it is about putting up some weight anyway. I have a friend who is willing to gain weight but she wants to go keto for health reasons. How to start a keto diet to gain weight?

Hi Natalia, to gain weight on keto, your friend will need to be in calorie surplus: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
I hope this helps!

Dawn 6 years ago # Reply

I have done everything I know to do, and still stalled!!  I am 5 ft 10, female, age 45.  194 lbs for 2 months!!  Down from 210 lbs.  I appreciate, and will heed advice, to stay off the scale.  I DO feel lighter.  Hubby notices, and my clothes are looser.  But I took extra magnesium for 2 days in a row. 500 mg per day.  And BOY, I sat on the toilet all morning this morning!!  Geez!!  There should be a warning on the bottle for idiots like me!!  I am now mildly dehydrated, dizzy, just OFF feeling.  UGHHHHH
I fast for 18 hours.  Have black coffee with butter in late morning.  It is now 5 p.m.  All I have eaten today (been sick!!) is a small square (1 inch cube) of soft mozzarella cheese and 3 almonds.  Drank over a gallon of water today.  Working on a glass now.  And supper is zoodles with my homemade tomato basil sauce, adding ground turkey and beef.  Plus onion.  Skipping the salad for obvious reasons.  I suffer from hypoglycemia, and it is way better than before Keto.  But it took a month of the 'shakes' to regulate it.  Cheese is my go-to snack (and may be my problem) but it seems to keep my sugars up.  Just a small piece, or a small bite of jerky.  I used to reach for the Little Debbie box!!  Love the articles, and am considering joining the next challenge.  IF this annoying stall will ever end!!   Anyway, watch that magnesium guys. Dont over-do.  It is a killer!!
PS  I walk 3 miles a day, every day.  Am a stay at home mom, homeschool my children.  No time for much exercise.  But, I can claim the hours at the park as P.E. time for my girls, so make time for the hour walks each day.  Thanks for the support!!  I love the success stories, and think they are helping me not to give up!!

Hi Dawn, trust me, you are not the only one - It has happened to most of us! Magnesium supplements can cause this, especially citrate. Check out this post for more info on alternatives: Complete Guide to Magnesium Supplementation
I'm not a health professional but I think that you should reconsider your approach to fasting. It's fine if you have no blood sugar issues but if you suffer from hypoglycaemia, it is better if you eat more frequently. So maybe instead of eating 1-2 times a days, try 3-4 times or up to 5 times.
Instead of cheese, try snacking on avocados with a pinch of salt (ideal), a hard-boiled egg, or a small salad that includes some sort of protein. Or you can eat smaller portions of regular meals throughout the day. Cheese can make your weight stall.
Here is an up-to-date version of this post if you want to read more: How To Low Carb: 15+ Common Weight Loss Mistakes
I hope this helps - keto on!

C. Michael White 6 years ago # Reply

I am so sorry this has happened to you and to the other people posting to this article. I know it is very frustrating but it is a normal and predictable response to persistent dieting, regardless of the eating plan. I think like the people above, you have impacted your thyroid hormone where your body is no longer converting T4 hormone into T3 like it should. The result is the creation of rT3 which has no biologic activity and the creation of starvation mode (also called metabolic adaptation). Your body can now survive on many fewer calories than it did before. I think the only recourse is to ease up on the calorie restriction you have and then to reset in a couple of months using a part-time dieting framework. It can still be keto and the tips in this article are prudent and helpful to many people but you are one of the exceptions.
www.amazon.com/s/ref=nb_sb_nossFilter
Also, magnesium oxide and citrate have lower bioavailability than magnesium lactate (MagTab SR). MagTab SR will give you less diarrhea if you feel that you need magnesium supplementation. I don't know enough about your history to say for sure.

Grace 6 years ago # Reply

The only way I can do the keto diet is I do zero carbs for few days first. Now I measure out 1/2 whole almonds in bowl and that is my only carbs for the day and I stop eating at 3pm that is it. I have eleven pounds to lose but I have to be strict. My worst habit ever is snacking now it takes three months to create a new habit so I have been not snacking at all . I just will not allow it anymore

Erin 6 years ago # Reply

I am trying no to give up on Keto but I have been so careful to track every thing that goes into my mouth. I plan my meals, drink enough water, get a good amount of exercise but the scale won't move. I think it's because I am on Lexapro. There is a lot of conflicting opinions on SSRI's and ketosis but i really do believe that my medication is preventing me from losing. =(

Hi Erin, there's an updated post with more information here: How To Low Carb: 15+ Common Weight Loss Mistakes

Marie J Reynolds 6 years ago # Reply

This was helpful. I don't want to give up but I am frustrated. It's been 4 weeks and I don't feel like I've lost a pound. My face broke out with a horrible rash. In fact. I'm seeing a dermatologists today.
I have had more energy and not hungry. Been IF for three weeks and still feel bloated in my stomach area.
But I won't give up because I know it's healthier for me.

It may be better to take it slow - your carbs may be too low. This doesn't mean that you won't be able to do keto but you may need to lower your carbs gradually.

Lisa Mynatt 6 years ago # Reply

I was just put on Lexapro, lowered my Blood pressure but not losing weight, very frustrating.

Barry Johnson 6 years ago # Reply

I love the Keto diet. As an insulin dependent diabetic my Dr told me I was well on my way to amputation and blindness. In 3 weeks I've lost from 244 to 227 and inches off my waist. 40 to 36. 17 lbs I have mental clarity and have not been hungry. I'm supplementing with Zeal Wellness and Keto os and ketond. In the last week my sugar level is 85 to 116 even after meals testing 5 times a day. Can't wait to go back to my Endo August 25. My question is what will he say about the Ketones?

terrie johnston 6 years ago # Reply

I am trying the keto lifestyle change but having a hard time trying to figure out my calorie intake, protein, fat and carb intake so was wondering if I could ask for some help I would like to know the math behind and science to get me started, I am 184lbs have about 28% percent body fat. I am eat the paleo life style want to loose 40lbs and some body fat as well. Is there someone that might be able to help me understand this and reach my goal.

You can try our keto calculator- it's easy to use and will give you macros based on your goal: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Kyle 6 years ago # Reply

I must say, this may be the most helpful "keto troubleshooting" article I've ever read. Usually, the authors seem not to believe claims of weight gain, cravings, etc, or imply that their readers aren't telling the truth about strictly adhering to keto principles.
I've adhered to keto for 16 months, and have gained 40 pounds in the process. I've been told calories don't matter on keto, and have gorged on nuts and seeds to the tune of thousands of calories per day. I've had tons of low/no carb dairy. As weight would rise, I'd exercise more. I've discovered I have extremely low cortisol, (adrenal fatigue).
Up until reading this article, I've had nothing I knew to try, other than to "not give up"...all while becoming heavier and heavier.
So, thank you! It sounds like you would believe me if I told you that I have been in (blood-confirmed) ketosis, yet reaping none of the reported benefits. It sounds like you'd take it seriously, and really try to help instead of looking the other way. Thanks for giving some specific strategies to implement. This gives me hope that I can adjust, and confirmation that I'm neither crazy nor alone.

Thank you for your kind words, Kyle! In case this helps, there's an updated post here: How To Low Carb: 15+ Common Weight Loss Mistakes

Lori 6 years ago # Reply

I'm beyond frustrated. I'm keeping a close watch on everything. Calories, fat, carbs and protein. Luckily I'm not a sweets person so replacing starch like rice with rice cauliflower has been easy. I've been gluten free and low carb for years and transitioned pretty well to this diet. I weighed 309 at the start...3 weeks ago. My early urine ketones were in the low range and have staxed in the low to medium range. I do have adrenal fatigue and take 10mg hydrocortisol a day to bring levels to normal. I don't exercise per Dr. Orders other than a lot of housework and gardening. I usually range around 10,000 steps a day which is good for my condition. I started to drop after the first 4 days and dropped to 299 overy the next week and a half. But for the last 4 days I've steadily gained and am up to 306. Almost my start weight. I'm concerned my body is stressing due to the severe restrictions. I have had insomnia a good portion of this diet. I take in adequate amounts of potasium, magnesium and celtic sea salt. I do intermittent fasting 12/12. Help!? I hate to give up or tweak the wrong thing. Hashimotos runs in my family and I have not been diagnosed but do have higher ANA levels. Dr. Says it may not be showing yet. The keto calculator has me at 25 carbs. I'm usually a couple under that each day. Should I up them? Thank you in advance.

Hi Lori, I'm sorry to hear that. I think that you may be referring to "total" carbs - try counting "net carbs" instead: Total Carbs or Net Carbs: What Really Counts?
Make sure you get enough protein and electrolytes, as this will help with cravings. In case of thyroid or adrenal issues, I think it's better to stay away from an ultra low-carb approach. Having to deal with Hashimoto's, I rarely go below 25 g net carbs, mostly at about 30 g.
In case this helps, I posted an update with more potential issues listed: How To Low Carb: 15+ Common Weight Loss Mistakes

Donna 6 years ago # Reply

You said "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."
How long should it take to adjust before I need to explore other reasons I am stalled?

Hi Donna, I'd say 2-4 weeks - that's the general recommendation. Have a look at my updated post here: How To Low Carb: 15+ Common Weight Loss Mistakes

New 2 keto 6 years ago # Reply

HI
Great tips
Thank you for the details...
Can you give me some advice
I eat once a day...dinner...
Which consists of meat veggie and oIL
...but afterwards I do have like half cup whole milk for tea and a date with cashews...
Is this why my weight has not moved...just from 1 date and milk even though that is my ONLY meal in a day???
It sounds depressing
Please advise
Thanks

I actually have a lot of questions about this way of eating. I've been on it for about 6 weeks n have gained 6 lbs. very frustrating. How do I eat veggies when my counter says I'm always over eating n only a very small portion of veggies. Supposed to eat protein n all this fat but how do you get all the fat in n not go over on protein. Im allergic to eggs n everything I look up on the internet says everything you eat even snacks is eggs. I seem to go over in everything but the fat amount including calories. How do I actually lose weight

Sharon Bradley 6 years ago # Reply

Replace eggs with avocados and if you are in the heavier side like me i broke my stall by reducing calories once i was in ketosis i didn't need high amounts of fat because i have lots of stored fat i was so focused on taking in lots of fat my body wasn't touching my stored fat i hope this helped you also pink sea salt and lime juice is good on the avocado

Krista Boutilier 6 years ago # Reply

First of all I just want to say I have made many of your recipes over the last 2 years and have loved them all!
I was following the keto diet for almost 2 years and lost 20lbs but then stalled for 8 months. I still had approximately 60 lbs to lose at that point. At the time I misunderstood how to follow the macros and instead of eating fat to satiety I ate the full amount indicated by my macros everyday, eating fat bombs & bullet proof coffee daily.
After stalling for so long I fell off the wagon, gaining back those 20 lbs +10 more and now found myself at 240lbs. I decided to try a low carb, low fat diet called Ideal Protein using prepackaged foods, and have lost 40 lbs but I really want to get back to keto. I miss the more natural food choices and want to get away from all the processed foods. That being said I still have at least 40 more pounds to lose.
What I'm wondering is with 35% body fat can I lower my fat macro so that my body fat is used for energy faster? I just wonder if eating all the fat last time kept my body from burning its own fat stores for energy. I hope this makes sense. Thanks in advance.

LJ Quinn 6 years ago # Reply

This is a wonderfully informative and comprehensive article which am glad I found.
I've had some major stalls in weight loss despite testing in ketosis.  The main culprits I discovered through research and trial and error were:
  1.Counting NET carbs instead of TOTAL carbs and consuming more than my 66 year old body with hypothyroidism can handle.
  2.Experimenting much too frequently with "keto friendly" recipes made with coconut or almond flour and cream cheese, such as keto breads, pancakes, muffins, etc.
  3. Believing those misguided souls who claim that calories don't count on keto-WRONG!!! They count no matter what eating plan you follow unless you're a very active normal weight person using the diet for medical issues other than obesity.
  4. Drinking Bullet Proof coffee in addition to meals that contained 400-500 calories per mug by the time I added the butter, MCT oil, and heavy cream (now it's just one T.  heavy cream PERIOD!)
  5.Snacking in between meals which is totally counter-intuitive even when consuming keto allowed foods.   Grabbing nuts and slices of cold cuts between meals was adding up to more calories than my meals.
  6.Taking sugar free gummy fiber supplements which themselves were putting me over my total carb limit for the day.
Thank goodness, I finally started tracking my calories and macros more carefully, and I'm proud to say that I segued seamlessly into Intermittent Fasting, consuming 2 meals a day now with NO snacks in between within a 6-7 hour eating window.

Thank you for sharing your tips! Counting "total" carbs does indeed work better for some people. I think that fibre is not an issue in most cases - the issue with counting "net" carbs could be using low-carb products that are wrongly labeled (e.g. not counting blood sugar spiking sorbitol or maltodextrin, which is quite common). Fibre has, in fact a negligible effect (if any) on blood sugar and is very low in calories (more about this is here: Nuts & Seeds on a Ketogenic Diet: Eat or Avoid?)
I think it's about finding a level that works best for you. I have Hashimoto's (autoimmune hypothyroidism) and following a very low-carb diet for over 6 months (20 g total carbs) have made my symptoms worse. I generally eat about 30 g net carbs per day but that may be too high for others.

Debra 6 years ago # Reply

I'm getting plenty of protein. That's easy. I'm having trouble increasing my good fats. I've started to eat coconut oil. It's actually quite good although I'm hiding from my family because they'll think I'm nuts.
Generally my carbs are around 50g protein 80-90g and my fat is around 50-70g. Every time I increase fat the other two raise as well. I've just started. About a week
Female 49. 192 lbs. lots of fat to loose.

Lou Lou 6 years ago # Reply

Your fat needs to be like 100g+ look into high fat low protein foods because excess protein will become glucose and throw you out of ketosis.
What I've found to boost fat is double cream or heavy cream, coconut oil and almond flour.

Your fat intake and calories are too low: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
You would have to eat a lot of protein - extra protein is not an issue in most cases: How To Low Carb: 15+ Common Weight Loss Mistakes

Nicole Hilton 6 years ago # Reply

Hello, I have been Keto for 3 months. Lost 12lbs. Very slow loser, which I am not complaining, simply stating. This is a WOE for me that I can actually enjoy and not feel deprived. But i am concerned, something is a miss...no period for 2 months which I am not pregnant but want to be soon. Not feeling any benefits from the diet..I just don't understand....what am I doing wrong. Is this diet just not for me...what would be another option. How many carbs is too many carbs...how do I get more carbs with out the fat or protein without eating bread or sugar. I don't understand my body or what it wants...

Tori 6 years ago # Reply

The reason might be because you are loosing fat containing estrogen. I'd research Keto Diet and menstral cycle to read more. Good luck😊

Nina 6 years ago # Reply

Hello Martina,
Love your work! I live in Greece, where I can't find a nutritionist who is familiar with lchf dieting, so for a month and a half, I have been following your instructions. Problem is...when I measured my ketones after 45 days of keto dieting, they were between 0.9 and 1.1 mmol. So I decided to do the fat fast. After the first day I measured 1.4 mmol and today (it's the second day) it was again 1.4!!! Which got me thinking, this is not working for me... could it be because I am vegetarian? I am desperately looking for solutions and can't find a specialist in my country to give me the advice I need. You seem amazingly educated on the matter. Do you think you could help me solve this? I need to lose 6 kilos of body fat. I am 64 kl with 25% body fat. ( 39 year-old mother of 3, with plenty of physical exercise in my weekly routine)
Many thanks!
Nina

Nicholas Cremato 6 years ago # Reply

I have been on the ketogenic diet for 3 months, I have checked every nutrient ratio and my calories are good. My thyroid condition is treated well and as per many doctors instructions I have increased my dosage of armor thyroid while being on the Ketogenic plan.
I have not lost one ounce. I have gone through your list and have covered it all. What's next?
DR. Nicholas Cremato
80% fat
15% protein
5% or less of carbs
2100 calories a day

Lenore 6 years ago # Reply

First you say. "You may experience weight stalling or even weight gain eating nuts because these foods are calorie-dense and easy to overeat (100 grams of macadamia nuts has over 700 kcal and over 70 grams of fat!"
Then you say,"Try to include more coconut oil and more omega 3 fatty acids (macadamia nuts, fatty fish) in your diet - it helps with fat loss
And you wonder why people are so frustrated and confused?

Fat Adapted Athlete 7 years ago # Reply

Great article Martina, very balanced.

Lisa 7 years ago # Reply

I' ve been on LCHF for about 7 to 8 weeks not. I'm definitely in ketosis (ketostix turns purple) .
But my weight has stuck at aroud 12st 5lbs. I have kept to rules (as I like the diet, so am not struggling)
How much longer is it likely to be until my weight starts to drop, (my ideal weight and target it 10st).
Lisa

roman 7 years ago # Reply

i have eaten 0 carbs in the past 4 weeks, and 0 sugar minus 1 time i ordered a venti ice coffee with sugar free vanilla, and they gave me the sugar one instead. Its all been eggs, avocado's ,bulletproof coffees , cheese, meat and vegetables, and i have pretty much lost 0 pounds.
However i do feel great, i have noticed a lot of positive cognitive effects, and my face is a little slimmer ( people have mentioned it)
but it just gets frustrating that i haven't seen any changes in the one place i was hoping to see some progress (my stomach)

Chris 7 years ago # Reply

I've been keto for 5 months now. Started at 203 currentlly
191 and STUCK!! Been here for weeks.
I track my macros 1800 cal, 120 protein (goal)
187 fat ( limit not a goal) 20 grams of carbs ( limit)
I work out 5 days a week weight training. I just started that
It was only 3 with some cardio. I'm hoping this will break the stall
I also fast, so I'm at a loss as to why my weight/size or fat burn is not taking place.

Chas 7 years ago # Reply

Hey Chris. If I am reading your numbers right the numbers you gave for your macros equal out to be around 2243 calories. This could be your problem since you stated that you are aiming for 1800 calories. Each gram of fat is 9 calories and each gram of protein or carbs is 4 calories. You can calculate your total calories here by multiplying your goal number by 4 for protein and carbs or by 9 for fats. This should give you the total amount of calories. Try recalculating your macros and see if this helps.

Jim 6 years ago # Reply

Hi Chris,
I'm sort of new to all this and just realized I've been eating too many calories. If there are 9 calories per gram of fat and 4 and 4 for protein and carbs, doesn't your 120, 187 and 20 calculate to 2243 calories? Again, I'm new and may not have the full picture. Best wishes!

riz 6 years ago # Reply

I suggest you get yourself a better calorie counter or study to get smarter on counting calories. By the information you gave I can tell that you consumed 2.243 calories and not 1800. Just based on this fact I can't take you serious anymore. You are probably eating bad choices of food too.

RizIsRude 6 years ago # Reply

Riz- Aye I suggest you study harder to learn how to be a decent human being or get yourself a therapist to help you with your lack of empathy. Why do you feel the need to shame a man for reaching out for help and guidance? Based on your rotten comments mate, nobody on this thread takes you serious either. The world needs less people like you- we need more kindness (or silence from online bullies). Only a hurt bloke would intentionally hurt other blokes. Hey Chris- don't listen to this person... they're clueless. Keep going! We believe in ya love! Cheers!

Lauren 6 years ago # Reply

wondering if your protein is too high?

Lois 7 years ago # Reply

First, I am so very impressed with your site. I have a question. I have been on a keto diet for a couple of weeks. The first week, I lost six pounds. For the past week, my weight has stayed the same, but my body fat has gone down 1.5%. Should I continue what I'm doing, thinking weight will resume coming off?

Martina @ KetoDiet 7 years ago # Reply

Hi Lois, I think it's great that you see progress, even if it's slow. Have a look at this post for more details (it's an updated version of this post): How To Low Carb: 15+ Common Weight Loss Mistakes

Garima 7 years ago # Reply

Hi all ,
I loved the entire blog thank you for sharing this with us.
I have a concern that I wanted to discuss ,
I have been in keto for 5 days now in which my per day calorie intake was supposed to be 1200 but unfortunately I feel complete loss of apetite.
Is this normal in keto??
I am taking in water, and adequate fat content but I feel my protein intake is not as much it is supposed be.
I am taking multi vitamins and calcium which probably helps me stay active during the day.
I do not have a very active lifestyle , mostly sedentary lifestyle.
Please let me know Will this stop producing ketones in my body?? I'm trying very hard to stick to the planned diet but I feel nauseated most of ther time when it comes to having food. (I am following eggiterian diet)
I'm very optimistic, & I do not want give now

Hi Garima, yes, it's perfectly fine. I think your body will adjust in a few days or a couple of weeks. If you are healthy, it's generally ok to eat less than 1200 kcal for a few days, but it's too low in the long term. Make sure you include nutrient-dense foods from this list: Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet

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Nathalie 7 years ago # Reply

You make me feel so good to read your article. Thank you so much!

J Franco 7 years ago # Reply

I bought your app and I'm loving the easy to follow recipes! I had a quick question though. Ever since I started the LCHF life style i've started drinking less coffee (can't do black) and more coca cola zero (need that caffeine in my body.) What's your take on diet sodas and the impact they have on ketosis?

Thank you! You could add a tablespoon of heavy whipping cream into your coffee instead of milk. I don't think that diet sodas have a direct impact on ketosis but due to artificial sweeteners and other additives, they do have health implications and may even increase cravings. That's why I would avoid diet soda.

Emmanuel 7 years ago # Reply

I observed two weeks of Keto diet and loss some weight. I moved from 97kg to 93kg after the first two weeks. Impressed with there result i decided to go on another two weeks which ends tomorrow but unfortunately i lost only 1kg in the process.
My basic breakfast is 2 boiled eggs and green tea and lunch is mostly green salad cabbage and mayonnaise and for dinner it could be soup- vegetables and okra or stake meat but the weight has stalled for two weeks now.
What am i doing wrong?

It's hard to tell, there is so much more to it than just macros. You may want to have a look at my new post: How To Low Carb: 15+ Common Weight Loss Mistakes

Chere Doiron 7 years ago # Reply

Just beginning, love the level of knowledge and information posted. After 1 week, no weight loss. Making adjustments, increasing water inrake, walking and watching levels of protein fat and carbs.
No sugar cravings, none..

Terri 7 years ago # Reply

I have been doing this for 2 months I am down 10 ( on a good day) and my husband is down 25. I am eating real food I Crossfit 3 times a week. I am not over consuming calories. I have a limited amount of fruit. I am so frustrated and I am not sure what I am doing wrong. I have easily 20 pounds of excess weight to lose yet. So it's. It that I don't have fat to lose. I have been keeping under 20 carbs a day and 1000 to 1200 cal. I started At 170 and I am 5'2

Hi Terri, I think your calories (most likely fat intake - or protein intake) are way too low. Make sure you use this tool: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet and avoid extreme calorie restriction - ideally go for a "moderate" calorie deficit. It will take a few weeks or even months for your body to get used to a "normal" calorie intake but it will be worth it.

Lindsey (http://www.projectloveandpeace.com/) 7 years ago # Reply

Wow! Low low calorie. Starvation mode. More fat! More MCTs!!

Lisa (http://www.myskinnyplate.com/) 7 years ago # Reply

Very useful information. I've been advocating low carb diets to my readers for a while now because it is so beneficial. However, I do have a question to ask to see if it's related to my keto lifestyle - maybe others have had this type of symptom.
Lately, without changing anything in my diet (strictly 19 net carbs or less and 1500 cals) with same exercise. I've noticed that my upper thighs are experiencing a restless leg syndrome discomfort. I'm wondering if it because of recently starting keto 2.5 weeks ago. Note: I've been a low carb eater for a good while now - it's only recently that I switched gears and focused on ketogetic eating. I.e., before I was allowing 50 - 100 grams of carbs before fiber deduction.
I'm rambling. Does ketogetic relate to restlessness in the thighs?
Thanks. 😊

This may be electrolyte deficiency and I think you need to up your potassium and magnesium - here is what you should be getting on a keto diet, especially during the first few weeks: Keto-Flu and Sufficient Intake of Electrolytes I hope this helps 😊

Davell logan 7 years ago # Reply

Great information all the way around. Very descriptive and great aadvice. I am going to give these ssteps a try.

ida 7 years ago # Reply

started keto about 3 months ago as I have food allergies & never feel well on carbs, mainly grains. I also have salicylate intolerance so cannot use coconut oil or eat high salicylate vegetables. I am extremely strict, zero carbs. I eat only whole foods, grass fed meat - mainly beef, venison or lamb, mainly animal fats, nuts, and low salicylate vegetables, no fruit what so ever I was consuming small amounts of rum occasionally but have now stopped I am considering removing dairy,I only eat whole foods, no e numbers, sweetners, no sulphites, flavourings, colourings etc. I take estrogenic herbs (red clover, fenugreek) in the morning to help with migraines & nausea (pre menopausal hormone decline). I have a small amount of coffee in the morning but other wise drink water through the day. I walk several miles daily an have a job that requires heavy lifting & keeps me active. I get up at 4:30a.m & go to bed at 9pm even on the weekends. I am mid forties, reasonably healthy apart from asthma and allergies, salicylate intolerance & chronic sinus problems. Two years ago I spent 6 months on steroids due to an eosinophilic condition (pulmonary granulomas) during which time my weight shot up to 73kg from 66kg. I have found it extremely difficult to lose weight since, is it possibly the steroids have permanently altered my metabolism? When I started Keto I was 67.3kg, I felt too chunky and wanted lose approximately 9.5 kg. I have struggled to get my weight down to 63.5kg I am eating less and less with intermittent fasting. I fail to understand why am am not losing any weight or indeed it creeps back up. I have no appetite at all which is great but I make myself eat so I dont end up with iron deficiency etc. To monitor how much I eat I write everything down in a notebook- I would advise this to anyone who is trying to lose weight as it is easy to forget how much you are eating. I mainly live on salad with egg or cooked meat. I use urine analysis sticks which repeatedly show I am highly in ketosis, despite drinking plenty I have high specific gravity, it shows zero for glucose & pH is slightly acidic which is hard to rectify when vegetables & citrus fruits one would usually use cause a bad reaction. There is another thing - I put on muscle very easily, I love lifting weight but have not been able to do so recently due to injuries- I suffer with hyperflexion. Im considering getting a thyroid & full blood test done as not losing weight is extremely frustrating. Any further suggestions.

Hi Ida, being "zero-carb" may actually be the issue, especially if you need to balance your hormones. In my experience, carbs below 20 g won't make a difference - or may even cause weight stalling. Also, intermittent fasting may not be the best approach for you for the same reason. Have a look at my new post (more details on weight stalling): How To Low Carb: 15+ Common Weight Loss Mistakes
Yes, steroids may have had an effect and it may take some time to fix it (I don't think anything is permanent). I'm not qualified to give your personalised advice but here's a list of experts who may be able to help: Low-Carb Experts

Favor 7 years ago # Reply

I started on low carb a month ago and I lost 8lb for the first 3 week and I weighed in yesterday and noticed that I went up with 5lb. I followed my goal and doing everything right, usually on less than 20g of carb, 20%-25% of protein and my calories is usually between 1200 -1400. What am I doing wrong?

Have a look at my new post (more details on weight stalling): How To Low Carb: 15+ Common Weight Loss Mistakes

Jeanette 7 years ago # Reply

I cried in the grocery store today out of sheer frustration! I been 2.5 weeks of less than 22 carbs per day. I've lost a grand total of 3 pounds! I've done low carb in the past and had very good results...now I cannot get into ketosis.
My doc actually recommended I start Atkins as a way to get a kick start my weight loss. I am a breast cancer survivor and have followed my chemo with hormone therapy that blocks my estrogen production. I have been steadily gaining weight since my hormone therapy started and I was getting a bit panicky.
I knew it would be harder to lose weight but this defies science to me!
Is there a direct correlation with estrogen levels and your ability to get into fat burning?

Hi Jeanette, yes, it's possible. Recent studies show that less estrogen in the body leads to insulin resistance and impaired carbohydrate tolerance, making it harder for you to lose weight. I'm not a health professional but I think that Patricia Daly from the list of experts here may be able to help you: Low-Carb Experts

Anne-marie 7 years ago # Reply

I am in ketosis 3+ week 3 into LCHF eating . Lost 4.3 in the first 2 weeks. No hunger,cravings or cheating and within the set kilojoules daily. Yesterday my scale showed that I have gained 2 kg ? Thinking of getting rid off the thing as it just spoiled the good emotional space I was in

This can be just natural body weight fluctuation and I'd give it another couple of weeks if I were you. Check out this post (more tips for weight stalling included): How To Low Carb: 15+ Common Weight Loss Mistakes

Jennifer 7 years ago # Reply

I started keto on 5/10/16 at 275.2# and over one week i dropped to 265.8# which I attributed to the diuretic effect of the diet. Over this past week, I have felt increasingly bloated and my weight has increased to 280.4# as of this morning. (+15# seems extremely excessive and I just wonder if this is all normal?) I originally thought the increase was due to an impending period, but one has not appeared yet. (I know it can mess with your cycles) I am strict keto - I have not cheated. I track my macros & kcals using MFP. I eat between 1600 &1700 kcals a day, 70%-75% fat. Lytes are good due to supplements & broth. Per my Ketostix, I have been in "large" ketosis since my third day of the lifestyle. Other than the bloat, I feel really good. I have high energy, low appetite, and have even gotten comments about "looking really good." I feel like an anomaly and it's very easy to read about so much success and worry that I'm in the small percentage that it won't work for. I just want to know how normal this kind of extreme fluctuation is for someone who's following strict keto & if you might have insight for me.

Hi Jennifer, that increase doesn't look like natural body weight fluctuation to me and I suspect there is something in your diet that has caused it. Have you read my latest post on stalling? How To Low Carb: 15+ Common Weight Loss Mistakes
Some trackers are not accurate as they use what is known as "shared database" containing foods added by their users. 1600-1700 kcal doesn't look too high and should be about right.

Great news Martina! Appears my batteries in my scale were dying (thank goodness). I've tracked every day since beginning May 9th (lots of small daily weight fluctuation - which can mess with your mind!) but today I calculated my weekly loss, and it's really fantastic! Down 8.9 week 1, Up 1.0 week 2 (not bad for shark week), Down 1.8 week 3, Down 1.8 week 4! I'm absolutely thrilled with my progress and as a treat I went out and bought your KetoDiet Cookbook 😊 so many great recipes - I may even be converting my family ;) Thank you for your response and for all you do for the #ketocommunity

That's amazing Jennifer, well done!! Thank you so much, I really appreciate that!

Carolina 7 years ago # Reply

I don't know what I'm doing wrong.
I'm a women, 28 yo, started keto on May 25 at 80.2kg.
After one week, I went down to 79.2. During the following week, I went down to 78.4, but my weight went back up until my next weight in at 79.1 😞
I did cheat last weekend, to be completely honest, but I cheated on milk and peanut butter (not a large amount though) and was still in ketosis the next day (I use ketostix).
I eat 1500-1600 calories a day, drink a lot of water, walk at least 7000 steps a day, plus I do Insanity Max30 (HIIT, without impact) everyday (so about 30 mins + cool down and stretch, so total of maybe 40-45 mins a day).
My macros: 70-75% fat, 20-25% protein, 5-10% carbs. (10% carbs is a lot, I know - but it's as per MyFitnessPal - I am always BELOW 15g of NET carbs).
What am I doing wrong? 😞
Start: 80.2 kg
Week 1: 79.2
Week 2: 79.2 (I was super sick during that week, kept my macros but my calories went down and didn't workout except for going for long walks)
Week 2 + 4 days: 79.2 (I even did an extra 35 mins of bike yesterday...but the scale won't move)
Also, I'm taking antibiotics (minocycline) for a skin condition. I'll have to take it for 2 months. Started during week 2. Could that have an impact on my weight as well?
Help!

Hi Carolina, you may be putting too much pressure on yourself. Small fluctuations are natural and you should not get discouraged. It's natural for your body weight to fluctuate throughout the month.
Daily HIIT may put too much stress for your body - you may want to try resistance training instead of some of your HIIT sessions: How to Exercise on a Keto Diet
Here's my latest post that may help: How To Low Carb: 15+ Common Weight Loss Mistakes

isabella 7 years ago # Reply

Hi Martina,
I`m following keto diet since 2 months, manage to loose 3 kg, but by that time my cholesterol went up from 5.2 to 7.4..Should I avoid that diet?😞 using just coconut oil for frying and caffe and fat bombs😞

Hi Isabella, some people seem be experiencing elevated-high cholesterol on a low-carb diet. I'm not a health professional but I can tell you what Volek and Phinney recommend in this case. I'd cut down on saturated fats (animal fat, coconut oil) - do not eliminate but reduce the amount you are eating. Focus on healthy fats like omega 3s (especially fatty fish) and monounsaturated fats (olives, olive oil, macadamia nuts, avocados). Although there are people who would advice you the opposite and encourage you to eat more saturated fat, I think it would be unwise. You can read more in this post: Is Coconut Oil Healthy? (see the part Is coconut oil good for everyone?)

Ahmad 7 years ago # Reply

hello,
i have been in Ketogenic fro more than month in first two weeks i had lost around 4 Kg but i stubble there even if am very commitment to my diet and exercise about 4 to 5 days between wights at gym and cardio .
tracking my food through myfitnesspal
and a question how i can gain fat when i excess on protein from my understating to gain weight from protein i have to eat a very large amount from carbs?
my wight is 88.5 KG my height is 186 cm
waiting for you advise ?

Hello Ahmad, please, check out this tool (keto calculator): KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

kkhan 7 years ago # Reply

"fruits (berries, if any)"
I have heard half kiwi, peach, guava all have less than 5g net carbs.
Is it ok to eliminate these fruits as well ?

If you can have just half, then you can probably have it but I would avoid tropical fruits.

Charlene 7 years ago # Reply

I'm baffled... I've lost over 60 lbs eating this way, but recently I have come out of being in Ketosis (I use a glucometer every morning) I had been in the range of 1.5 - 3.0 for over a month
and I've changed nothing but I'm out of Ketosis... First read was 1.4 and today 1.3... WHAT, WHY??? Can you help me on this one... I can't get a clear answer.

Hi Charlene, that's fine and natural. As your body gets keto-adapted, it will use ketones more effectively and you will measure less. You don't need high ketone levels for weight loss: Ketones and Weight Loss: Do Ketone Levels Matter?

Lara 7 years ago # Reply

Hi, I started the ketogenic lifestyle just over 2 weeks ago after gaining about 5 kilos earlier this year. Instead of losing weight, I've gained 6 more kilos, which is so disheartening. I was eating about 70% fat, 25% protein and 5% carbs and used the keto calculator to work out my exact macros and caloric intake. Since being on this combination, I've never experienced such ravenous hunger and intense cravings before in my life and got to the point where it just consumes me no matter how hard I try to ignore it. It's as though the hormone that sends the signal to my brain to tell me that I'm full, is now broken. To date, I haven't been able to find anyone else who has had the same issue with the ketogenic diet. However, from asking around online, everyone has told me to increase my fats even more. But I'm still just as ravenous, I'm still never able to feel full and satisfied after a meal and I'm still gaining more weight. I'm not my normal happy self either. Could it be that the ketogenic diet isn't for everyone? Does the intense hunger every subside? I don't know whether to keep going or to give up :-(

Hi Lara, although the ketogenic diet is, in my opinion, the best weight loss tool, it doesn't work the same for everyone, just like any diet approach. It may work - you shouldn't give up - but you have to figure out what went wrong - maybe it's just about adjusting what you are eating. Hunger issues are usually related to lack of protein but I'd consult this with an expert if I were you. Here is a list of people who may be able to help: Low-Carb Experts
Here is my new post with some extra tips - I hope this helps! How To Low Carb: 15+ Common Weight Loss Mistakes

FJ 7 years ago # Reply

I think sleep is more important than you think. "try to get asleep before midnight.." That is certenly too late. One should go to bed around 10pm or at least get asleep before 11pm and good quality sleep can be 7 hours or even shorter but it depends of everyone of us. I think 9 hours is too much for everyone.

Jenni 8 years ago # Reply

Any tips for vegetarians and pescitarians? I'm having a hard time with this diet and getting protein in with out eating a ton of dairy. thank you!!

Hi Jenni, yes, you can try my free vegetarian keto plan: ketodietebooks.com/ and filter through my recipes here: Recipes - several are vegetarian or pescatarian 😊

Jane Krueger 8 years ago # Reply

I have tried this diet since last May and it has lowered my morning blood sugar by 100 points and I have lost 30 lbs. I have not lost any weight in 2016 yet so I am stuck.

Hi Jane, check out this post: How To Low Carb: 15+ Common Weight Loss Mistakes

Blessing 8 years ago # Reply

Please do birth control hinder weight loss through keitosis?

In general, birth control pills can have a negative effect on weight loss, but not necessarily on ketosis.

Nicole 8 years ago # Reply

I lost 45 lbs on a keto diet beginning June 13 2015. I did have my stalls for a few months ( maintaining my weight for 5 months) but was eating more carbs but never strayed from the keto lifestyle itself.
Not once did I cheat on junk food or refined sugar which was a bad addiction for me. I suffer from adrenal fatigue from years at a stressful night shift job and eating sugar, I could not function. On a keto diet within 3 days, I had my energy back.
Mind you, those first 3 days, I was a monster and very irritable but that's just the sugar, etc leaving your system and you adjust. I now treat myself as tho I'm diabetic and stay farrr away from sugar. I've made that resolution in my mind that I have to stay away from it.
I started back on strict keto a month ago at 30 carbs/day and have also been using my eliptical for 30 minutes a day 5 days a week and light toning using the 5 day muscle group. I find various workout videos on you tube for toning each body part. I hadn't worked out before losing the past 35 lbs. Since then, I have lost another 10 lbs this past month. So 45 lbs in total. I'm really noticing it in my clothes especially in my jeans in the legs. I have even more energy with the exercise but I don't exhaust myself with it because if I do, I will have an adrenal crash.
I've been a yo yo dieter in the past and I think the biggest thing is eating right needs to be a lifestyle itself and low carbing is just that for me. I love it! I like to have my low carb treats on occasion which I bake myself because most sugar free processed cookies, etc have stalled me and gave me really upset stomach and constipated. I find delicious recipes on the internet.
If you are looking to see better results on a keto diet, the following worked for me:
- No eating after 6:30 pm really worked for me and I'd have my biggest meals at breakfast and lunch. Breakfast being the biggest one and a moderate size lunch which would really be my dinner. At dinner, it was a small meal that included the right amount of protein, carbs ( low carb vegetables) and the right amount of fat. I cook with coconut oil.
- Cut out the dairy such as cheese. I had an addiction to melted mozerella chesse.lol.
- 8 glasses of water EVERY DAY - 2 glasses of water with my 3 main meals and an extra 2 glasses while I was working out or have a snack. This helps with the constipation immensely and allows you to have regular bowel movements.

Martina @ KetoDiet 8 years ago # Reply

Thank you Nicole, those are great tips!!

George 8 years ago # Reply

Great resource Martina! I've gone through the keto diet and life style a few times in the past and it has served me well. I've been on it strict for 5 weeks (no more than 20-40 carbs/day). Lost about 10-12 lbs but I seem to have hit a wall during my 5th week. Haven't lost (or gained) in the last week. Going to try some of the tips in your guide. Thanks again!

Thank you George, you may want to read my latest post on common keto mistakes: How To Low Carb: 15+ Common Weight Loss Mistakes

Amy 8 years ago # Reply

Great INFORMATIVE article! Thanks so much!!!

Neha Chopra Kumar 8 years ago # Reply

Hi Martina - great information here. However I need some help here. I started the diet 2 weeks so and did lose 2 kg and then my monthly cycle began. It is my 5 the day and almost ending but I feel heavier somehow. Also I had a handful of peanuts for 3 days consecutively. I am feeling a little rejected. What do I do?

Hi Neha, please, read my updated post here: How To Low Carb: 15+ Common Weight Loss Mistakes Although I'd love to help, I can't give personalised advice (please, read more here: Low-Carb Experts)

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roshan 8 years ago # Reply

hello all, i needed some advice with regards to what i am doing . i am currently 260 lbs and the diet i follow is as follows:
(7:30 am) i have an iso whey protein shake
12:30 pm :3 whole eggs and 2 slices of bacon made with butter(2tsps)
5:30 pm: 1 chicken thigh with skin and 3 whole eggs made with butter (2 tsps). i fast from diiner to breakfast . i also work out 6 days a week ( 30 mins cardio and 45 weights ). any advice if what im doing is ok and is there anything i can to do imporve. thank you

Hi Roshan, I can't give personalised advice. Please, read this post: Low-Carb Experts
Here's my latest post on common mistakes: How To Low Carb: 15+ Common Weight Loss Mistakes

Melisa 8 years ago # Reply

Hi. I want to know should i add the fat in meat in my fat intake. Plus how do i calculate protein. If my protein intake is 67 and fat intake 96 gram. As i calculated on your site.
Thx

Hi Melisa, all dietary fat counts, so yes, you have to count it toward your daily intake. You may need to use a food/diet tracker to avoid common mistakes when counting macros: ketodietapp.com

Kim 8 years ago # Reply

I seem to be doing everything right. I started Feb. 1, 2016 (5 weeks), the first week I lost 7 lbs. the second week 1 lbs. and nothing since. I stay under 20 carbs, I added BP Coffee. I don't do heavy excersize, I either walk 2 miles a day or do 30 minutes on the elliptical. I am really, really frustrated. I track carbs, fat, and protein in MyFitnessPal and seem to come in on target. But it's not showing on the scale. I do have thyroid disease but it's under control with medication. I don't drink and Istay away from the sugar alcohols and chemicals. Can you recommend a better app for tracking based on our current size vs. where we want to be? I don't know what else to try. Thank you.

Hi Kim, we have created our own tracking app: ketodietapp.com
Please, read my updated post here: How To Low Carb: 15+ Common Weight Loss Mistakes

Archna 8 years ago # Reply

I have started keto diet from last 30 days. I dont know about weight and inches but yes my health is getting down.. some time my food doesnt diegest and increased gas and due to this high fever and vomitting. Like what to I do so that this diet will suits me. Pls tell me... regards

Hi Archna, I suggest you consult this with your doctor - it could be a number of reasons and I wouldn't want to guess. It can be unrelated to your diet.

Jessica 8 years ago # Reply

Hi Martina, thank you for this post! I started a low carb diet about a week ago with my boyfriend. I havery been very strict and have stuck to our plan. He lost over 20 pounds. I have lost zero. Not even water weight. Do you have any suggestions? I'm so frustrated! Thanks!

Hi Jessica, this post may help (it lists the most common mistakes on a keto diet): How To Low Carb: 15+ Common Weight Loss Mistakes

Jeanine 8 years ago # Reply

Advice/opinions of my daily feed
Breakfast: Coffee w/ 2oz full fat cream + 2 splenda, Boiled egg
Lunch: 1/2 chicken breast w/ salad greens
PM snack: Boiled egg
Dinner: Egg drop soup or "naked" burrito bowl or medallion steak pan fried w/ butter and broccoli
Multi vitamin and magnesium supplements
Water: 1.5-2 liters a day

Hi Jeanine, I'm afraid that it's not possible to give advice based on what you specified. You'll need to consult this with an expert and look into all details of your diet: Low-Carb Experts

Megan 8 years ago # Reply

I been not consuming more than 20 carbs a day, very few coming from dairy, most coming from veggies (broccoli zucchini spring mix etc), I've been in ketosis for several days (using sticks) and no weight loss!! I had the gastric sleeve in Aug 2013 at 255. Got down to 190 and have ballooned back to 230 due to resuming old bad eating habits... Any ideas?? Or am I just panicking? When I did this for a very short time in the past (2004) the weight fell off

Hi Megan, here is my new post with more tips: How To Low Carb: 15+ Common Weight Loss Mistakes

Kent J 8 years ago # Reply

I disagree with not weigh yourself. If you are a data person, as I am, the daily feedback and watching of my weight is immensely helpful. I understand some personality types can be hit hard by seeing the fluctuations and then that rule makes sense.

Yes, as long as you are aware of the natural fluctuations, that's fine.

Steve S. 8 years ago # Reply

oh comment is awaiting moderation, I guess that means it won't be posted right?

I approve all comments unless they are offensive, it just takes time for me to do it.

Wow...you sound like every other fad diet out there. I was actually starting to believe in this type of eating but not anymore and your expert diagnosis as to why I am not losing weight has confirmed it. You pretty much blame people for not doing something right. You didn't do this, you didn't do that, you ate too much protein you ate not enough protein...wtf???? Well I am here to tell you I have done everything all the experts said to do. I have tweaked my protein up and down and my fat intake up and down, I have stopped working out, I have toned down my workouts, I have stepped them up, I have kept detailed food logs and have tested my blood with a ketone meter and I am sorry to say nothing works. My weight has not budged maybe 5 pounds and that was only because I removed all fat from my diet, ate nothing but eggs for breakfast, 100g of extra lean ground beef for lunch and supper both times mixed with 2 cups of cut up vegetables, so you see, again another group of people who thing they know what they are talking about. Every time I ask, it's always my fault which gives you no credibility at all.

Hi Steve, I understand your frustration but I'm not quite sure how you got to all those conclusions. No one is blaming you. In fact, I do believe that you are not doing anything wrong. This post only lists all the reasons and it is not a complete guide, nor it aims to be replacing personalised advice. All the points are explained - yes you can eat too much protein or too little (in my opinion the second one is a more common reason for stalling). Ketone levels are not that important for weight loss - it's your macro + micronutrients (overall food intake) - a LCHF diet only helps in the sense that it makes you less hungry. Your metabolism may be damaged and maybe that's why you experience this. If you keep failing, chances are you need personalised advice. You may want to contact an expert, a dietitian who understands low-carb diets: http://www.lowcarbdietitian.com. Hope this helps.

Geraldine 8 years ago # Reply

I have been doing keto for a month. In the first week, I lost 4lb, but now weigh more than when I started. I am 143lb and trying to get to 130lb, but have put on fat around my waist and hips. I never experience the nausea that people talk about, or the natural decrease in hunger. My macros--all from whole foods--are what your keto app advises for a 35 year-old, 5"5 female, and my form of exercise is strength training a few times a week. Any ideas?

Hi Geraldine, you probably meant the keto calculator? KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
The KetoDiet App only estimates your protein intake but you may need to also watch your fat intake / overall calories. In most cases, you don't need to count calories (natural appetite suppressing effect of low-carb diets) but if your weight is stalling or you are even gaining, you will need to watch your calorie intake. So I'm not sure which tool you used but you might need to opt for a different calorie deficit. If you feel like you may need a personalised diet plan, have a look at this page: Low-Carb Experts Hope this helps!

Jules 8 years ago # Reply

So I just started keto and I'm concerned I'm eating too much protein and not enough fat. Maybe not even enough calories. Since I started, I just haven't been as hungry lately.
Here are my stats, any input if I should change my intakes would be greatly appreciated. I'm 5'5, 135 lbs and in my 20s. Sometimes to increase fat levels I'll eat spoonfuls of peanut butter or mayo just to improve the ratio, which might be a bad idea?
Weekly average:
Fat - 62g - 58% total cal intake
Protein- 86g - 36% total cal intake
Carbs- 11g (net) - 6% total cal intake
Total Calories: 948

Hi Jules, this is very low in fat and calories and it's counterproductive in the long-term.I'd double the amount of fat and won't personally go below 1400 kcal, ideally more but that's individual. Thy this tool: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Katherine Emery 8 years ago # Reply

Thanks so much for a great article. I have been following keto plan for 6 months now; I stopped all grains eight months ago, but felt keto would increase my progress. I have lost 55 lbs since Feb. 2, however, only around ten lbs in the last 3 months. I have been rigorous with this woe and I still have 50 lbs to lose. It is frustrating to say the least. Any ideas?

Hi Katherine, it's hard to tell like this but you may want to consult this with a low-carb dietitian (see link in comments). Make sure you get your macros right: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Angelica Ravenez 8 years ago # Reply

Great article! But I have a question. I'm allergic to coconut and bananas. 😞 Every article I've read about ketogenic diets is always advising to eat coconut oil. But what if you are allergic to coconuts? What else is a good oil to use/cook with? I've been using cold-press olive oil, ghee, and avocado oil. Wasn't sure if there was anything else to try using. (BTW- finding keto diet food recipes that don't incorporate coconut oils or bananas is ridiculously hard!)

Hi Angelica, the good news is that there are no bananas allowed for a standard ketogenic diet. If you're looking for coconut-free recipes, use the filtering tool on my blog: Recipes. Instead of coconut oil, you can use ghee, lard, tallow, duck fat (any animal fat is heat-stable) or avocado and macadamia oils for light cooking. Hope this helps!

yesim 8 years ago # Reply

hello and thank you for your post
i have been doing keto for 3 weeks. i just lost 1kg totally. i have 35-40gr carb daily, 130gr protein and 110 or more gr fat. almost 1600 calories a day. i am 127 lbs and weight training 3 times a week with a little cardio. now a days it looks like i am gaining weight a bit. i ate 50gr pumpkin seed and 200gr full fat yogurt a day mostly at 10pm. is this because i don't loose weight? and i want to eat chocolate so badly.
what should i do?

Hi Yesim, I may be wrong but your protein intake looks way to high for a keto diet - it would be too much even for a very active person. Also, your fat intake is too low. I suggest you check your macros using this tool: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet. I think it may help if you eat less before bed. You can have some dark chocolate - just go for 85-90% chocolate, no more than an ounce. Hope this helps!

Georgia 8 years ago # Reply

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!

Hi Georgia, any level of carb restriction is beneficial for women who go through menopause and/ or have hypothyroid issues (I have Hashimoto's myself and have been following a low-carb diet for over 4 years with great success). I don't think you will have trouble getting into ketosis but you will most likely find it more difficult to lose weight (ketosis itself does not guarantee fat loss and high levels don't indicate more fat loss). I suggest you check your macros (in general, avoid options with large calorie deficits): KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

steve 8 years ago # Reply

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?

Hi Steve, it's hard to tell what the reason might be in your case but maybe it's because you are eating less than before and are not getting enough protein and/ or fat? Also, in your case you might need to add some post workout carbs (check for "carb backloading"). Extra carbs are not needed for most people who are less active (or even those who do weight training mostly) but for this type of exercise (running at this level), extra carbs will be beneficial. Carb backloading may help you get the last few pounds off and maintain high energy levels.

Jeremy Barlow 8 years ago # Reply

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.

Hi Jeremy, that's perfectly fine! In fact, your calorie target is something you should only worry about if your weight has been stalling. If you don't feel hungry, don't force yourself to eat more. Your appetite should be the main factor that will help you get the right amount of food/ macronutrients.

Josh 8 years ago # Reply

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

Hi Josh, have a look at the keto diet food list: Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet. 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!

Anzel 8 years ago # Reply

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

Thank you Anzel!

christina 8 years ago # Reply

i think my comment may have been deleted because it appeared and is no longer there 😞 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.

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 😊

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 😞 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 😞

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!

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.

Yes, definitely check your macros - hope it helps!

BZMorris 8 years ago # Reply

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.

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.

carla 8 years ago # Reply

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

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.

Rob 8 years ago # Reply

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 people...no 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

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? KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet 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).

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Claudia 9 years ago # Reply

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!

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: Total Carbs or Net Carbs: What Really Counts?)
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!

Alexis 9 years ago # Reply

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.

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?): How Many Carbs per Day on a Low-Carb Ketogenic Diet?

Piper (http://www.the4amchef.com/) 9 years ago # Reply

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 this...do I quit?

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: http://www.lowcarbdietitian.com
Do you feel hungry? Do you get enough micronutrients from your diet or take supplements? Have you checked your intake with this tool? KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Sarah 9 years ago # Reply

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 9 years ago # Reply

Hi Sarah, you can stay within the recommended macros if you follow tips in our keto calculator: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
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!

Sonya 9 years ago # Reply

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

Hi Sonya, it doesn't look like you are overeating to me - you can check using this tool (avoid low-calorie options): KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet.
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: http://www.lowcarbdietitian.com

Nancy Knopp 9 years ago # Reply

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??😊

Hi Nancy, make sure you get enough electrolytes - check out this post: Keto-Flu and Sufficient Intake of Electrolytes

Kim 9 years ago # Reply

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

Hi Kim, have a look at this tool - it will help you to get the right macros: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
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!

Jana 9 years ago # Reply

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!

That's the best approach Jana!

suzan 9 years ago # Reply

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...

Aline 9 years ago # Reply

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!

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!

Traca 9 years ago # Reply

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.

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: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
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!

88Superglide 9 years ago # Reply

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

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.

Natalie 9 years ago # Reply

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 😊

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): Keto Diet Guide for Beginners Hope this helps!

Thank you, I will deffinitely read the article 😊

JP 9 years ago # Reply

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.

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!

Angelica Reid 9 years ago # Reply

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

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: Desserts
Hope this helps!

Zelda 9 years ago # Reply

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.

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

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.

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: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

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!!

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.

Hoyt Connell 9 years ago # Reply

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. Hammernutrition.com

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 😊

Thank you Kim, I'm glad it helped!

Glenn 9 years ago # Reply

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!!

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 😊 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! 😊

Jacquelyn 9 years ago # Reply

Hello,
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.

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

Gita 9 years ago # Reply

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

Thank you so much Gita!!

lisa 9 years ago # Reply

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.

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

Maureen 9 years ago # Reply

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)
Regards,
Maureen

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! 😊

Hagar 9 years ago # Reply

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

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Anna 9 years ago # Reply

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

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

Sami (http://samanthagilbert.com/) 9 years ago # Reply

Hi Martina,
I love what you've done and really appreciate the all your hard work and dedication to making such a wonderful resource! 😊
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 - http://samanthagilbert.com/methylation.
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: http://samanthagilbert.com/underlying-cause-perfectionism
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!

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!

Demi 9 years ago # Reply

Hi!
great blog and awesome tips!!! 😊
just wondering whats the app called? 😊
THANKS!

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

Cindy 9 years ago # Reply

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

Thank you Cindy! 😊

Michele 9 years ago # Reply

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.

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: Types of Ketogenic Diets (SKD, TKD & CKD) and the KetoDiet Approach

Kat 9 years ago # Reply

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?

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.

Emily 9 years ago # Reply

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 😊

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.

Janey 9 years ago # Reply

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 😊

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.

KY 9 years ago # Reply

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.

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: http://livinlavidalocarb.blogspot.co.uk/2007/04/is-hypoglycemia-hidden-low-carb-side.html.
Did you have any issues with that before going low-carb? I would definitely consult this with a qualified low-carb dietitian (http://www.lowcarbdietitian.com).
Here is how to get your macros right: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet. 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.

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! 😊 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!

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: Ultimate Keto Coffee: Creamy Egg Coffee
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!

Christy (http://www.phoenixwholistic.com/) 9 years ago # Reply

@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?

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.

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 😞 ) 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.

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: http://www.lowcarbdietitian.com/nutrition-services.html

Amber 9 years ago # Reply

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.

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!

Ayshe 9 years ago # Reply

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 😊

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.

Julie 9 years ago # Reply

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.

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 😊 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): 30-Day Clean Eating Challenge

Cheryl Bunting 9 years ago # Reply

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?

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: Weight Loss and 3 Main Effects of Carb Restriction
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: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
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.

Kelly 9 years ago # Reply

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!

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!) 😊

Amaan 9 years ago # Reply

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

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.

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

Good luck Amaan and keep me updated on your progress!

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)

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: Keto-Flu and Sufficient Intake of Electrolytes Hope this helps!

Shizuka 10 years ago # Reply

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 10 years ago # Reply

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: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet), try avoiding dairy (it may help) and my Clean Eating Challenge: 30-Day 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!!

Brianna 10 years ago # Reply

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?

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: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet). Hope this helps - good luck! 😊

Leng 10 years ago # Reply

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.

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

Kim 10 years ago # Reply

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 😊

Thant's great! Thank you Kim 😊

Becky 10 years ago # Reply

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
Thx
Becky

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).

Maryann 10 years ago # Reply

Thanks! 😊

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

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 😊

izzy mcjizzy 10 years ago # Reply

hello,
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,

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).

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Felecia 10 years ago # Reply

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!

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.

Dani 10 years ago # Reply

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.

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.

Anja 10 years ago # Reply

Great stuff, ty!

Whitney 10 years ago # Reply

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?

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.

Terry 10 years ago # Reply

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!

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

Cheryl 10 years ago # Reply

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

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.

vanessa 10 years ago # Reply

Thank you so much.

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

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.

Dana 10 years ago # Reply

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.

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!

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

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

Magarietha 10 years ago # Reply

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!

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.

acemanx 10 years ago # Reply

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 imsomobile.com, give us some love! We want to lose weight too! 😄

It's not our attempt to avoid android users 😊 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 9 years ago # Reply

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

Jess 10 years ago # Reply

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! 😊

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

Fana 10 years ago # Reply

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

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." (MensFitness.com)
Also, have a look at the discussions below this article (more about AAKG): http://eatingacademy.com/nutrition/ketosis-advantaged-or-misunderstood-state-part-i

Deborah B 10 years ago # Reply

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: http://ajcn.nutrition.org/content/1/5/343.full.pdf+html. 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 http://www.dietdoctor.com/what-happens-if-you-eat-5800-calories-daily-on-an-lchf-diet. Thanks, Deborah

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: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
I hope this helps 😊
Martina

Keto Jane 10 years ago # Reply

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

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

Anna 10 years ago # Reply

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 10 years ago # Reply

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 😊

Joanie 10 years ago # Reply

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??
TIA!

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 9 years ago # Reply

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!

Monica 10 years ago # Reply

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

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

Bryant Ford 10 years ago # Reply

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!

Misha T 10 years ago # Reply

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

Julian 10 years ago # Reply

Good article. A nice simple beginner's article.

Thank you, Julian!