A typical ketogenic diet is comprised of only 15-25% protein, yet some research indicates that even during a caloric deficit, being in a state of ketosis can preserve muscle mass. It is critical to understand that in some of the literature a low-carbohydrate diet may not actually be a true ketogenic diet. To illustrate, some studies have shown that a very low carbohydrate diet (C:4 F:61 P:35) has similar effects to a traditional low-fat diet (C:70 F:10 P:20) on weight loss. In other words, both groups demonstrated similar losses in fat AND muscle mass (10). However, Dr. Layman (5) performed a study comparing a high protein, moderate fat, and low carbohydrate diet to a high carbohydrate, moderate fat, and moderate protein in conjunction with resistance training. Fat and total calorie intake were equal between experimental groups. Average weight loss was the same between groups but the composition of the weight loss differed. Low-carbohydrate dieters lost more fat mass and less muscle compared to the high carbohydrate group. This data suggests that increasing protein intake during a caloric deficit can help mitigate some of the muscle wasting that often accompanies dieting.

I wasn’t planning on writing about the ketogenic diet but that all changed with my recent YouTube video. If you guys caught this video on my channel, my girl Abby Langer and I found a hilarious Reddit thread that shared some keto-followers favourite “strange but delicious” keto-friendly meals and snacks. Let’s just say, it was extreme. I was by no means under the impression that everyone (or even a large number of people) on the Keto diet ate that shit. But, I get why some viewers on youtube maybe thought that and they got PISSED. Like, viciously pissed.


A study of 89 obese adults who were placed on a two-phase diet regimen (6 months of a very-low-carbohydrate ketogenic diet and 6 months of a reintroduction phase on a normal calorie Mediterranean diet) showed a significant mean 10% weight loss with no weight regain at one year. The ketogenic diet provided about 980 calories with 12% carbohydrate, 36% protein, and 52% fat, while the Mediterranean diet provided about 1800 calories with 58% carbohydrate, 15% protein, and 27% fat. Eighty-eight percent of the participants were compliant with the entire regimen. [12] It is noted that the ketogenic diet used in this study was lower in fat and slightly higher in carbohydrate and protein than the average ketogenic diet that provides 70% or greater calories from fat and less than 20% protein.
The problem is the SAD diet (Standard American Diet) and eat less move more advice. Tell that to a baby boomer with a hi bmi. Keto if done properly allows over weight people a way to lose weight without having to do hours in a gym. It is recomended to do a 15 minute walk now and then to keep a level of fitness. The weight is coming off even if one doesnt excercise. No sugar highs and lows, no cravings of carbs. Easier to do intermittent fasting to break plateus. Having the control over food and not being a slave to it. Reduction in sugar levels. The chance of autophahy. No brain fog. The chance to reverse type 2 diabetes. We have an obesity problem world wide. Yes you do have bad breath. Yes you can get constipated. Shall I stop because of a couple of negatives. Both negatives are treatable. The keto wave is coming. Empowering people to take control of thier own bodies by controlling thier insulin levels by keeping all sugar derivied products to a low level. The food companies drug companies are worried.
But this sort of “low-carbohydrate, high-fat” (LCHF) diet, as Noakes calls it, is still far from mainstream. It takes serious dedication to drop your daily total carb intake to below 50 grams (or 20–30g of net carbs, which are sans fiber), the equivalent of a single cup of brown rice. The USDA Dietary Guidelines were just changed in January to mention the need to limit intake of added sugars and refined carbs like bread, rice, pasta, cookies, and crackers, which spike blood sugar more rapidly than candy. Check the label of nearly any sports drink, and it’s most likely loaded with natural or added sugar. Go to the grocery store today and the labels are awash with the message of “low fat,” “no fat,” or “zero fat.”
Sleep enough – for most people at least seven hours per night on average – and keep stress under control. Sleep deprivation and stress hormones raise blood sugar levels, slowing ketosis and weight loss a bit. Plus they might make it harder to stick to a keto diet, and resist temptations. So while handling sleep and stress will not get you into ketosis on it’s own, it’s still worth thinking about.
A study of 89 obese adults who were placed on a two-phase diet regimen (6 months of a very-low-carbohydrate ketogenic diet and 6 months of a reintroduction phase on a normal calorie Mediterranean diet) showed a significant mean 10% weight loss with no weight regain at one year. The ketogenic diet provided about 980 calories with 12% carbohydrate, 36% protein, and 52% fat, while the Mediterranean diet provided about 1800 calories with 58% carbohydrate, 15% protein, and 27% fat. Eighty-eight percent of the participants were compliant with the entire regimen. [12] It is noted that the ketogenic diet used in this study was lower in fat and slightly higher in carbohydrate and protein than the average ketogenic diet that provides 70% or greater calories from fat and less than 20% protein.
The last book we’re looking at in this keto cookbook list is Simply Keto: A Practical Approach to Health & Weight Loss by Suzanne Ryan. What’s great about these recipes is that most of the recipes come from a personal place in Suzanne’s heart. This book details her transformation to the keto diet and how her body transformed as she lost over 100 pounds. This was solely due to the lifestyle choices she made as part of this transformation. The book offers a number of recipes which are ketogenic forward (more than 100). It also offers a number of supplementary additions. These additions include helpful tips and hints for those looking to kickstart their life in keto.

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I had high blood pressure, was going into atrial flutter, obese, tired, moody and hurting and miserable, I kept having allergic reactions to the medication for my blood pressure which enhanced the atrial flutter, my doctor and cardiologist suggested that I go off all medication and approach this by getting rid of the problem, being obese. I started with a lower fat version of a Keto diet (I needed the fat on my body to be used before the fat in my diet). I eat small amounts of fruit and about 2 lbs a day of veggies and I manage to stay under 30 g of carbs a day, which works for me. I lost 40 lbs in 10 weeks. Here is the clincher, every 2 weeks by blood work was done by my doctors and everything is improving drastically, also I was getting the bod pod completed every 2 months to check my body weight / fat percentage, and I am not losing muscle, I am losing fat. I noticed that it was mentioned that it is too hard to sustain this way of eating, but there is really only one choice for me..putting that crap in my mouth is just putting poison in my system and I don’t want that ever again. I eat better now that I have ever ate as I am eating real food. I know dietitians were taught and trained to help people lose weight, but like any industry things evolve and change and things progress, and one must be open minded that there are different approaches that work for different people, and that as a professional dietician, I would expect them to see that there is more than one option to help people. Some people do just fine on 100 g carbs a day and I don’t, as I was addicted to carbs / sugar and now I am free of those drugs and I am healthy and happy. Everyone keep an open mind and try adaptations that work for your body and situation.
Thanks for the info. Still so CONFUUUUSSED. There is so much info on both sides that sounds perfectly logical (and I am a total sucker for a logical argument.) I remember the not so delicious food change when my parents needed to cut out salt and other stuff for high blood pressure and cholesterol which is now totally wrong. The food pyramid, which is now totally wrong. I’ve been on diets before – Weight Watchers – lost weight (very very very slowly) but felt like I was starving ALL THE TIME; Carb Limiting – lost nothing; No processed foods – lost nothing; Counting calories and food journals – seriously, if you have a job who has time for that; Keto – losing about 2 lbs a week, but think I’d rather just fast than eat this food combo so this is probably not sustainable for me. Isn’t there just a logical, healthy way of eating that requires no counting, no weird food, no avocados (well that’s just me – I think they’re gross), that does all that good stuff like no inflammation, good gut biome, etc. and I can lose weight without feeling so hungry?
I’m new to all Keto…trying desperately to loose weight…besides giving up sweets (which completely understand) need to know if hummus is okay…and what I gather from the extensive info I’m guessing like everything in life, the key is balance… too much fat? Hi calories? Do we have to worry about cholesterol in nutritional labels? Again thanks for the great information
So if the diet you dietitian maintain so much is so amazing where are the studies about the SAD diet and why are there so many overweight people if everyone is following the SAD diet and overweight. Honestly keto is the most amazing thing that ever happened to me after trying the SAD diet for 15 years and constantly gaining weight with no weight loss at all. I find the review you did full of guess work and no actual research.

Before I went into ketosis and before I cared anything about keto meals chicken was a staple in our home. While I do love all things chicken, I have found that going the boneless skinless route can sometimes get old, boring, and you lose some of the fat. Remember that you don’t have to choose lean meats anymore. Can you still eat it? Of course, but you need to try to dress it up with fat anytime you can. This low carb poultry list isn’t exhaustive, but I think it’s enough to get you started.

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What really killed it for me was the unrealistic restrictions of the entire day carbs count you should end up with – there is no f***ing way I can get by one full day with 20 grams of carbs and under. Just one of my meals ended up with at least 15 grams of carbs (half small onion-small red bell pepper-half cup chopped mushrooms-cup green beans), sometimes 20-25, times 4-5 meals (amature bodybuilder) and I end up with ~100 grams of carbs per day, at least.

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To calculate your calorie needs, you need to enter your age, gender, height, weight and activity level which includes exercise and other physical activity. Finally, select your chosen stringency of the diet from the drop down: ketonic, moderate and liberal, with C/P/F representing the percentages of carbs, proteins and fats in the dietary mix. The ketogenic calculator will display the amount (in ounces or grams) and caloric equivalence of the carbs, proteins and fats (lipids) you need to consume per day. You should try to eat according to the macronutrients given and to spread your meals out during the day, but you should not be overly worried about getting the exact numbers each and every day and meal as small fluctuation should be OK as long as you are close to the estimate.

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Second point, I have never tried ketogenic dieting and also I did my calculations based on a 4:1 ratio and I was amazed at how much fat I would need to consume even at my size and the foods I would have to 1. Get rid of to achieve that and 2. Add in my diet to get there and , no thank you. My heart goes out to the families with children who do have to be on this diet.

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Hey Sherry, all of my recipes call for Whole Eggs. It looks like my recipe plugin is adding the word “White” because I use white eggs in my calculator. It’s just a title issue. I am updating them all to read Large Eggs. You are not the first person that thought it was supposed to be egg whites so I need to get these changed ASAP! I totally agree, the whole egg is best and that’s all we really use in the Keto Diet! Thank you so much for checking out our site and for letting me know about this.

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I think I would be better is you would talk about how people could make the keto diet better instead of dismissing it, more emphasis should be put on eat vegetables, fermented veggies and healthy sources of fat. Those studies that showed the negatives of the keto all used man made polyunsaturated seed oil, the worst possible type pf oil that people can eat.

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So one study looked at the long-term effects of a keto diet in obese patients and after 24 weeks, patients lost weight, reduced their total cholesterol, LDL, triglycerides and increased their HDL. Another study conducted on 132 obese patients found that the low carb (keto) group lost more weight than the low fat group while improving biomarkers like decreased triglycerides, improved insulin sensitivity, and decreased fasting glucose. This all was confirmed in a 2013 meta-analysis, 13 RCTs (1,569 participants) found that patients assigned to a very low carbohydrate diet resulted in greater weight loss compared to those assigned to a low-fat diet.

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Great post, Abbey!! Thank you for taking the time to write this and share it with us! This diet may work in some cases as you pointed out but i find it very dangerous, eventhouh i’m not a dietician. I tried it and i felt horrible. I felt depressed, constipated, pain in my right side which i think was my gallbladder. Couldn’t sleep, terrible breath. AWFUL!!
I do not think you are glad this diet was effective for this person. Your video recipe reviews are juvenile at best, and your overall review is extremely negative. My personal experience is wt loss of 60 lbs in 11 mos; three migraines in 11 mos vs minimum of three per month for over 53 years, and all I was trying to do by starting keto was delay type 2 genetic diabetes onset . I am no longer prediabetic and I have taken less sumatriptan in one year than I have historically taken in one month. I sincerely hope your review has not prevented one person from enjoying their life to the degree I have in the past 11 months as a direct result of the keto diet. Shame on you!

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I do not think you are glad this diet was effective for this person. Your video recipe reviews are juvenile at best, and your overall review is extremely negative. My personal experience is wt loss of 60 lbs in 11 mos; three migraines in 11 mos vs minimum of three per month for over 53 years, and all I was trying to do by starting keto was delay type 2 genetic diabetes onset . I am no longer prediabetic and I have taken less sumatriptan in one year than I have historically taken in one month. I sincerely hope your review has not prevented one person from enjoying their life to the degree I have in the past 11 months as a direct result of the keto diet. Shame on you!

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I have found eating low-carb, high-fat to be easier than other diets because I feel satiated, and I have good energy and feel warm (I usually feel cold in the winter). I can also skip snacking because I don’t get “hangry”. I totally understand if it’s not for everyone; people are different with different genetic expressions, and their bodies will respond in different ways. But if you’re going to give it a try, it make take a couple of weeks before your body is adapted to burning fat instead of glucose. Make sure to get enough salt, and eat lots of vegetables (if you don’t like spinach salad, roasted cauliflower or fired mushrooms, this diet may not be for you).

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Today makes 3 months since I started Keto and I have lost 43 lbs. The way it works for me is by using a meal logging App and sticking to it daily and trying to reach the macronutrient goal percentages as closely as possible. In addition, I have found that “unlimited amounts of protein and fat” does NOT work, for me. Instead, I have to carefully restrict total daily calories and mix in “intermittent fasting” with lots of hydration to get the ketosis going. I also find that if I can eat low-carb high fiber greens like arugula, celery, non-peanut not-hydrogenated no-added-sugar seven-nut butter, walnuts, avocado and lots of water and soups, it helps me avoid constipation. The other benefit is that I have become a careful label reader and I am often surprised at how much sugar is added to packaged foods.


Wow..Keto is the hardest diet in the history of diets to follow. Lets just mention the fact you need to be a mathmatician to follow the macro…or is it micro…of eating 20 g…oh wait is it 50g of carbs…which is it? And what does 75 percent fat intake entail? Can i drink a cup of olive oil and thats a percent of fats for the day? And how many cal. A day are you allowed? Nowhere is that ever discussed.

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I can buy clothes off the rack. Better than being obese. My brain is sharper. I get more stuff done. I don’t sit around. I feel like I can feel the fat melting off. I have trouble sometimes eating enough. After 40 years if being very obese on and off, I think I am better off. I hope to use it when I need it after I reach my goal. The blood tests will prove it.
So one study looked at the long-term effects of a keto diet in obese patients and after 24 weeks, patients lost weight, reduced their total cholesterol, LDL, triglycerides and increased their HDL. Another study conducted on 132 obese patients found that the low carb (keto) group lost more weight than the low fat group while improving biomarkers like decreased triglycerides, improved insulin sensitivity, and decreased fasting glucose. This all was confirmed in a 2013 meta-analysis, 13 RCTs (1,569 participants) found that patients assigned to a very low carbohydrate diet resulted in greater weight loss compared to those assigned to a low-fat diet.

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To start with you don’t really need to worry about macros. Just eat when you’re hungry and stop when you’re full. An air fryer is awesome for keto! If you don’t like the juices toss them, you can always add butter or oil for more fat. If you find that you’re getting hungry or craving carbs add some type of healthy fat to your meals, otherwise keep doing what you’re doing. Thanks for stopping by!

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Also, plan for modifications to the meals for other people in your home. You wonít be able to make totally different meals for yourself and your family for the long term. The best approach is to use the main meat dish for your meal for the entire family and then a carbohydrate side dish for your family. For example, if you are eating meatloaf you can add half a potato for the other members of your family.

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