If you start at 20g of carbohydrates a day, you should slowly move to 50 as you reach your goal. Once you reach your goal, you can up your carbs as you see how they effect your weight. If you eat fruit for a week and gain weight, cut back. You have to figure out what works best for you. Ketosis is usually reached by only consuming 50g of carbs or less each day so that should be your starting range. I would not move past this until you have reached your goal weight and started to exercise daily (more about exercise is at the bottom of this post).

But what does the science say? Results are mixed. In one Spanish study of 20 obese adults, participants were put on a low-calorie keto diet and lost an average of 40 pounds over four months. Another small experiment had a similar outcome. In a six-month Experimental & Clinical Cardiology study of 83 obese adults, those on the keto diet lost an average of 33 pounds, while lowering their bad (LDL) cholesterol levels and increasing their good (HDL) cholesterol.
It’s easy to get caught up on the “low-carb” part of the diet and not give enough attention to the “high-fat” part. Fat is what makes you full, gives you energy (when in ketosis), and makes food taste delicious. For most people this figure should be north of 70 percent of daily calories. Keep carbs under 20g, hit your protein goal, and eat fat until you’re full.

You should know that the side effects of a ketogenic diet are still being studied. In addition, there have not been significant studies for long term dieters.  There are plenty of people that have used the diet long term (10+ years) and very happy with it.  It is up to the unique individual, so regular checkups with your doctor are recommended to check that "everything looks good".

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Hi Sia, welcome to the wonderful world of keto! I would start simple – eat whole foods like avocado, protein, and dark veggies. Download MyFitnessPal or CarbCounter apps to track your macros for you. What works best for me is planning out my meals ahead of time. Ill meal prep my food then log it into MyFitnessPal app so I know I am on target then the next day, eat only what I’ve logged. Its the perfect way to make sure you have enough food that already prepared and the best way to stick to macros. Hope that helps!
Here are a few of the most common side effects that I come across when people first start keto. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you’re drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients. To read more on micronutrients, click here >

Once ketone levels in the blood rise to a certain point, you officially enter into a state of ketosis. This state results in fairly rapid and consistent weight loss until you reach a healthier (and stable) body weight. Overall, people enter into ketosis at different rates, usually after 3–4 days of fasting or following a very low-carbohydrate diet (20 grams of net carbs or less) that forces the need for an alternative energy source. (3)
And good news for coffee addicts: you can still have your morning cup of joe. You’ll just need to adjust what you stir into it. Switch out flavored creamer for the real deal—full-fat heavy whipping cream, which has only 1 gram of carbs per tablespoon. If you want to give your java a jolt of sweet, stir in a low-carb sweetener that uses sugar alcohols. But if you can skip the sweet, even better. In time, you’ll retrain your palate to not crave a sugary start to the day.
Okay, I’ll admit I bailed just after the sriracha covered chicken costume, so maybe I missed it, but I wanted to ask: is Keto intended to be a permanent diet change? It seems very challenging, and as I was reading, I kept asking myself “How is this consistent with the concept of small sustainable changes?” Is it? I think it’s a great topic to cover, but how would you describe the relationship between the keto diet and NF philosophy regarding sustainability? Thanks!

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Medical Disclaimer: The material on this site is provided for informational purposes only and is not medical advice. Always consult your physician before beginning any diet or exercise program.

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