Hello can you help me please. ive been on a keto diet plan now for 4 weeks (including diary) not sure if this is considered more clean eating?? anyway i have worked out that my personal macro's are: 1169 calorie intake 25g carbs 80g protein 83g fat The thing is even though ive been eating thing on the keto food list including one fat bomb a day and coffee using cream. i have no idea how to measure my fats or carbs. I would like to loose about 8 lbs but overall it is more about health as i am postmenopausal and I want to stick to something that will level out my hormones as well as provide me with energy. (which i have very little of now and my hormones are bothe wall!!) So how do i measure what ive eaten. Sorry i don't get it?


The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Yet that’s not a problem with what’s on the keto diet food list.

Use our keto calculator to calculate the exact macros you should be eating. Remember, substituting more fat for carbs or protein is almost always ok. In fact, if you’re worried about losing muscle mass because of decreased protein consumption, you may not need to worry. There has been evidence that while in a state of ketosis your body actually maintains protein better than in a standard diet.


When you eat foods high in carbohydrates and fat, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat, high carbohydrate diets (NOT keto).

Basically, the role of exogenous ketones is to boost the amount of ketones in your body. These products do work wonders if, after a long time on a keto diet, you don’t feel energized or generally don’t feel like you are at your best. Ultimately deciding to take exogenous ketones or not comes down to how you feel on your keto diet and trying to find a product with the highest possible quality.

This short-term hack originated in clinical settings to help obese patients shed excess fat quickly.  It was described in Dr. Atkins’ New Diet Revolution for the same purpose. The diet consists of 1000 calories or less of almost entirely fat, with a little protein. This can be useful for people who have been on a ketogenic diet for at least three weeks, or who have had a weight plateau that has lasted at least three weeks. Since it’s so high in fat, you have to be keto-adapted for it to be effective, not just in ketosis.
At 4 weeks you should be feeling pretty darn good.  If you are feeling better, but not awesome, give it a little more time.  If you have not felt better throughout this time and have stuck strictly to your low carbs and high fat, your body may not align with the keto diet.  If you only feel bad because you're craving bad food, this may be a mental "block" that you need to deal with.  Coaching can help.

Certain studies suggest that ketogenic diets may “starve” cancer cells. A highly processed, pro-inflammatory, low-nutrient diet can feed cancer cells causing them to proliferate. What’s the connection between a high-sugar diet and cancer? The regular cells found in our bodies are able to use fat for energy, but it’s believed that cancer cells cannot metabolically shift to use fat rather than glucose. (11)
This was a great read , Steve, thanks! I’m 19 days in but forever educating myself. Wish I’d been more prepared for the keto flu cos’ that hit me HARD! Out the other side now though and hoping to see some improvements in my cycling endurance and less reliance on the gels and goos! I’ll also be doing lots of HIIT for some racing that I’ll be doing this winter (in the UK) so looking forward to experimenting with that! As a former (and maybe still current) sugar lover, the dessert tips were especially useful. Thanks again!
You’re absolutely gorgeous, and I am looking forward to losing more than 40 lbs. also. I’m on my third week and feel like I hit a wall. I was waking up in the morning feeling my tummy a little flatter, some clothing a bit looser, etc. and now don’t feel like that. So, I looked up foods again, and I don’t think I was eating enough fat. Thank you for a simple version and grocery list of keto foods. It helps a lot! I hope to visit again soon and report double digit weight loss! Blessings!
Over the past century, ketogenic diets have also been used to treat and even help reverse neurological disorders and cognitive impairments, including epilepsy and Alzheimer’s symptoms. Research shows that cutting off glucose levels with a very low-carb diet makes your body produce ketones for fuel. This change can help to reverse neurological disorders and cognitive impairment, including inducing seizure control. The brain is able to use this alternative source of energy instead of the cellular energy pathways that aren’t functioning normally in patients with brain disorders.

You’re transitioning. Your body is equipped to process a high intake of carbs and a lower intake of fat. Your body needs to create enzymes to be able to do this. In the transitional period, the brain may run low on energy which can lead to grogginess, nausea, and headaches. If you’re having a large problem with this, you can choose to reduce carb intake gradually.


On a “strict” (standard) keto diet, fats typically provides about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent. However, a more “moderate” approach to the keto diet is also a good option for many people that can allow for an easier transition into very low-carb eating and more flexibility (more on this type of plan below).
Before we discuss how to measure ketone levels, let’s set some guidelines for optimal ketone levels. Nutritional ketosis is detected when levels begin to read at 0.5 mmol/L of ketones in the blood, but your optimal ketone level will depend on your personal goals. For instance, if your goal is to lose weight, your target ketone level will be lower than someone who wants to improve mental performance.  The following table provides some general guidelines based on your goal.
2) Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for.  I love Bodybuilding.com and think that this article on the Keto Diet is perfect for beginners, so go check it out. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you. 😉
I’m honestly a little skeptical about it the idea of keto permanently. My brief glance at the literature seems to imply that it can have side effects of kidney stones, skeletal fractures, and slow the growth rate of children, but that was a study on kids with epilepsy (which it treated very effectively), so who knows how that applies to adults. And the other studies I found dealt with overweight and obese subjects, so it may be hard to find something on the long term effects on otherwise healthy adults.

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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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