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The differences between a Low Carb Diet and Ketogenic Diet and my 6 Week Keto Results!
If you’re following my blog then you are most likely into a sugar free diet and many of you are also low carb. But I’m guessing there aren’t too many of you following me that are on the keto diet so I figured a post all about the differences might be needed.
Most of my recipes are all low carb, some lower carb then others and fit nicely into a keto lifestyle. You’ll see below my 6 week results. I’d love to hear if you are new to low carb, or on keto and your results, please share in the comments!
The Low Carb Diet
I’ve been on a low carb diet for the last four years. My meaning of low carb might be different from yours as there really isn’t a one size fits all. Every persons body will respond in a different way to the amount of carbs you are taking in daily.
It’s often understood that a low carb diet is one in which your carbohydrate intake is under 150 grams per day, yet others say under 100 grams is better. My low carb diet consisted mostly of carbs from veggies and fruits and my range was between 50-70 grams per day.
I was quite high in protein and ate a moderate amount of fat. It was just right since I was maintaining my weight, but not low enough to firm, tone and see the muscle I wanted to achieve. I’ve been seeing a trainer twice a week for the last year for full body workouts, but just wasn’t satisfied with how my body was responding. I recently decided a keto diet might be best to really achieve the tone and muscle I was looking for.
When you’re on a low carb diet, you can certainly lose weight, but you are still using glucose (sugar) from the carbs you are eating to fuel your body. This means you’ll often have to eat every 3-4 hours because you’ll be hunger and you need that glucose to function throughout the day.
The Keto Diet
The Keto Diet may seem extreme to some of you at just 20 net carbs per day which is about 5% of your daily food intake, some people even do less! In fact, I was reluctant to trying this for a long time, years really, feeling like so low in carbs would be too difficult for me since I love my veggies.
Protein is more of a moderate approach consisting of about 15-25% of your daily food intake. If you’re weight training and active like I am, 20-25% is appropriate. If you lead a more sedentary lifestyle you don’t need as much protein, more like 15-20%.
The biggest difference is in the fat!! Your fat should be around 60-75% of your daily food intake! UPDATE 2021; How Much Fat Should You Eat to Lose Weight On Keto?!
When I first heard that, I was like, “Are you kidding, No Way, I will surely gain weight!” I was truly wrong and misguided. I think we’ve all been too accustomed to hearing for years and years that fat makes you fat! That is the farthest thing from the truth. Let’s not blame the butter for what the bread did. Sugar and Carbs are the culprit to gaining weight among other health related issues.
Once you start eating this very low amount of carbs, your body will become keto adapted. You are starving it from the carbs therefore it needs to find a source of fuel. There is a bit of controversy on how many carbs a day will get you into ketosis, but a range of 20-30 is a good start. When you’re in ketosis, your body will no longer have the carbs it once used to fuel your body. It will have to resort to using your own body fat for fuel. This is amazing because you’ll lose body fat if that was your goal and many other benefits you’ll see below.
It could take a few days to a few weeks to a few months, everyone is different. Since I’ve been low carb for a few years I really thought I’d get into ketosis in a few days, that was not the case. It took almost a month!
The Benefits of a Keto Diet vs Low Carb
- You’re Not Hunger between meals. You can go anywhere from 6-12 even 16 hours without feeling starving!
- You don’t have cravings for sugar as you once did. Instead you’ll start craving good, healthy fat!
- Your hormones will be balanced. No crazy mood swings or irritability.
- You’ll have great mental clarity. No more fogginess.
- You’ll have a ton of energy without the need for caffeine!
- You’ll lose body fat and see the differences in your body, not just the number on the scale!
Are You In Ketosis?
Besides having the benefits mentioned above, if you really want to make sure you are in ketosis I would suggest buying a glucometer which is a blood test. A simple prick on your finger using ketone strips to measure. Anywhere from 0.5 and up means you are most likely keto adapted. It’s definitely not cheap but it is the most accurate measurement. There are other methods as well, like using urine ketone strips but not as accurate I don’t feel. There is also a breath ketone meter if you hate the blood pricking idea.
You’ll find it’s not as hard as you think it will be if you’re just starting out. Keep the fat high and you’ll be satisfied and never hungry. My recipes are low carb though some are not as low as others. If you are browsing my recipes, sticking to less than 10 net carbs per serving will easily fit into your macros for a keto lifestyle!
My 6 Week Keto Results
My video above goes into a lot more details of what I did for the 6 weeks. But basically you can see the results in the photos below. May not be as dramatic as I would have hoped in 6 weeks and I may need to change some things over the next few weeks if I don’t see results, but overall I’m happy with my small improvements.
Like my Coffee shirt in the video? You can get one for yourself at this link!
I realize the right pic looks different or that I’m more tan looking, but it was just taken at night and the bathroom light was needed whereas the first pic was in the morning with daylight from the window.
Crazy right though? I just can’t even believe it for myself until I see this picture of my mid section! I’m truly in shock how it was just 2.4 pounds I lost in 6 weeks and just a half percent in body fat. But clearly the keto diet produces results. I feel better. I look leaner and more toned and I’m just motivated to continue on even though I’m not one of those people who have lost a crazy amount of weight in a short time. I’m in it for the health benefits I mentioned above, but also I’m feeling pretty darn good in my size 6 pair of jeans!
Maintaining a healthy weight has never been easy for me. I’ve struggled with sugar addiction and weight gain since I was a teen. You can read about my whole journey here and see Before pics as well. But since I’ve been low carb over the last 4 years I’ve been able to easily maintain my weight. Now with keto, I’m hoping to change my body even more. I may not lose “pounds” but just seeing these results shows the scale number is just one measurement and to me the body fat number is more important.
It’s worth it and I hope you’ll be encouraged to do something different in your life if you are at a plateau or just dissatisfied. You can’t keep doing the same thing over and over again expecting different results.
If you have any questions getting started, just leave a comment on this post. I’ll be happy to answer as much as I am able and if I don’t know the answer as I’m fairly a newbie to this, I will certainly do my research or ask a keto expert friend, since I do have a few of them!
FREE KETO BASICS COURSE & 7 DAY FREE KETO MEAL PLAN
Want to learn more about how to start a keto diet? You can now register for my Free Keto Basics course which takes about 15 minutes. Once complete, you will receive a free 7 day keto diet meal plan to get you started! Register Here!
Hi Brenda. Pics look fabulous!! You are an inspiration! I’ve been following you for a while now. I’ve really been enjoying your recipes. It’s an added bonus that you are a Patriots fan!
Quite by coincidence I started Keto around the same time as you. I’m 48 and had been struggling with hormones. I’ve lost 10 pounds, not bragging as I had far more to lose than you. I have 2 questions. First, I’m struggling with getting all of my fat in. Never thought I’d tire of avocados. Do you have any good fat bomb recipes? I’ve tried many online and they just don’t taste good at all. Hoping with all your experience you may have some ideas. Most websites have the same recipes as others.
Second, I have not started exercising yet. I am Tupe 1 diabetic and trying to level out my blood sugar before starting (so far so good). From all I’ve read Keto does reduce your strength some. Most report a challenge with high intensity workouts or sports. Have you had any challenge with working out? Or needed to adapt your plans?
Thanks. Keep up the good work!!
I think my 3 ingredient Peanut Butter Fudge is an awesome fat bomb! I’ve not had too much trouble with my workouts and I’m doing them in a fasted state. I’ve heard consuming bone broth before a workout can definitely help because of the sodium.
Hi Brenda, I’m a fan! I love what you do! Pictures look great! I’m 61 Keto for 14 months and 60 lbs off! 10 more to go. I eat at TDEE to loose it works for me. I’m 5’8” 1900 calories 20 total carbs 50 protein and 182 fat. Copious amounts of fat! I speed walk. I live too far a gym to go. Rural MS! Blessings on your journey. Thank you for all you do!
Thank you!
Hi Vivian – I am 60 yo and researching Keto and would love more information from you since we are same age. What is TDEE? What fat sources do you use and how much daily? What are some meals you make regularly and what does a day of food look like? What is the easiest/best way to count carbs getting started? If you and Brenda are ok with you giving me your email I would love to learn more from you! I just need some help getting started. Brenda – thank you for all your information and recipes!
How funny.. my two questions are the same as Kate above, except that I’m not diabetic, but I am 51 and struggling with hormones.
Thank you for this post, very accessible and informative, and thank you also for all you contribute to the low-carb cause.
You look great! Actually your recipes are linked on several Keto groups. That is where I found you and have been following for awhile. Sometimes just a small adaptation is needed. If you are recommending a blood meter for ketones, you should consider the Keto Mojo. They have a great meter and their strips are only $1 each.
Keep up the good work. I have been on Keto since June 15, 2017 and have dropped from a size 18 to a 10 in most brands. I can squeeze into a 6 in NYDJ. LOL. That was with 55 lbs gone.
Keto on girl!
Congrats to you and thank you!
At 64 I had over 125 lbs to lose. I started a Keto Diet 7 months ago and have lost 75lbs. I have a number of autominnune issues and my health was so bad I was almost bedridden. I now do a water workout twice a week and yoga. I can see a low carb diet being my way of life after I get down to my goal weight. I feel so much better and I agree I am never hungry. I recommend the Bullet Proof Coffee for Kate. Coffee with cream, coconut butter and butter, blend. Adds fat to your diet and keeps you full.
I was doing a bullet proof coffee for a while but trying to skip that because I want my body to use my fat stores instead of the fat I’m consuming.
Awesome job Brenda. Very interested in this post ad I have been low carb for quite a while but just not shedding the pounds! I’m confused about why you don’t think bullet proof coffee is a good idea when you say we have to up the fat intake??? I’m still reading further so maybe I will spot the answer. Michelle
Well from what I’ve learned and of course there is conflicting info, no one is really an expert and every person is different, but I lose the bullet proof coffee but I’d rather “eat” my fat amount later in the day I guess. Like in the form of a sweet fat bomb or something. I’ve read that too much fat for where I’m at with just like 5 pounds to lose, I may not see the scale move because my body will only be burning the fat I’m eating. I’m still experimenting to see what works best for me. Right now I’m slowly losing and seeing results. I guess if the I stop seeing any results I will have to change things up. I will be sure to post about it.
I am doing keto for 2 weeks and see no results or difference at all! I feel very good but no weight loss. I have been low carb for a while before keto. Is this normal in your opinion?
Well it depends. How much weight do you need to lose? If you are like me, and only 5-10 pounds then yes you might be a slow looser as I was. But if you do have a lot of weight to lose and haven’t seen any chances in two weeks I would ask if you’re counting your macros or just guessing on amounts. I would definitely start tracking your food because often you are eating way more than you think.
Super helpful exchange here. Thank you. Any record on best Keto apps to track and measure macros?
Thanks
I’ve been on keto for 3 months and only down 10 pounds. Check your inches though. Cholesterol levels went way down. Dr was happy
bet you didn’t do it strict or you would have lost weight.
Hello Brenda, I have been reading your blog for awhile now. I have a hard time sticking to the Keto diet, is there a plan to follow? I also wanted to ask; “are you a diabetic? will this cause diabetes if you fall back to your old ways? Thank you!
I don’t have a plan but I think my next post will be what I eat in a day and some ideas for recipes that are easy without much prep.
I really appreciate this article. I have done low Carb for the most part for over 15 years and was able to keep my weight down. Now that I have gone through menopause is just keeps getting harder. I try doing keto but tend to fall off the wagon a lot and go back to low Carb or Weight Watchers. Simple ideas would be great. I think some keto bloggers make it seem that you have to create difficult recipes. Thanks for all you do.
Thank you!
Awesome! Thank you I have a problem adding the fat, can you give an example of how do you add the fat to your meals? Thank you
Easily with kerrygold butter on meat, love that stuff or olive oil on veggies.
I ditto that. I’m starting the keto diet, but am struggling to get my macros right. I usuaslly end up with too much protien and not enough fat. A daily “menu” to try to copy would be great! I”m 59, almost 60 and have about 20 to get off. My birthday is October and would like to have this gone by then! Thank you for all you do. I love reading your posts!!
Thanks Debbie, I will work on it. I mean even if you’re not exact on the fat and protein the most important part is really not going over the 20 net carbs.
I’m totally with you Debbie – same age, same weight loss amount, even same birthday month!
Thank you Brenda looking forward to your next post so I can get an idea on what to eat daily when I start the Keto diet as I have about 12kg to shed.
Love your recipes been following your blog for a few years now.
Hello Brenda,
I have a couple of questions; does this promote diabetes if you fall back to your old diet? How do you stick to the diet? How does this affect kidneys?
thank you for your help!
No definitely does not promote diabetes and can in fact help people get off meds too! Drinking lemon in your water helps you not to get kidney stones.
Hi Brenda,
Thanks so much for sharing your results. You look so good, and you have inspired me to try a more structured version of the Keto Diet. I lost some weight recently on HCG 2.0, which puts you into ketosis (keto flu and all!). I have tried to maintain my weight loss with a version of the Keto Diet, but I know that I am probably still eating too many carbs and not enough fat. I am 47, and I contine to have issues with keeping the weight off despite a healthy diet and exercise. I am sure it is hormone-related.
I really appreciate all of your recipes. I have tried many of them, and my favorite (and my daily breakfast) is the blueberry english muffin bread. It helps so much when you miss bread.
I wish you well moving forward and can’t wait to see your future posts!
So happy that I inspired you! Thank you!
Brenda! This is phenomenal! Way to go. Thank you for your bravery and courage in posting those photos – you look amazing! You have inspired me. I am going to do a six-week challenge of my own, including photos.. I can’t wait to see the results . Six weeks goes by pretty quickly.
I was on the ketogenic diet for 6 months to support my husband, who is on it permanently for epilepsy. The diet totally messed with my hormones, which my doctor and my husband’s nutritionist sadly confirmed was a possibility. I am continuing to eat low-carb, but the ketogenic thing unfortunately seemed to work against me as a 49-year old pre-menopausal woman.
I am glad to see this lifestyle working for you! Love your recipes and your inspiration!
Thank you! I think though many doctors and nutritionists are not keto friendly at all. They still believe in moderation and that grains are important, my own hubby’s doctor, same thing. That way of eating has failed for so many of us, even my husband. I think the keto diet is especially helpful if you’re in pre-menopausal, but that’s just my 2 cents. I’d say do more research. I’v found Dr.Jockers on youtube and Dr.Eric berg to have sound advice.
Exactly. Keto worked miraculously for me pre-menopause but my 50’s have been rough terrain-I’m 55 now. I don’t know what the answer is and it is **definitely** harder during menopause. I’d love to hear from other mid-menopausal keto ladies if and how they’ve had success.
I am post menopause and I did lose about 40 lbs. Then I stalled and stalled. I was too hot all the time and was having sleep issues. I added more carbs and was better. I attempted keto/ low carb again in January. Two weeks in I had the same symptoms. It is not uncommon. It works well for some but not for me and a few of the other women at my gym. I liked what I was eating and I stuck to it through the stall but no. With the guidance of my trainer I have modified it, lost weight and feel great. Sleep helps!
I was on keto for 4 months. Lost 65 lbs At first, I felt good, but my workouts became more intense and I lost so much energy. Sleep sucked; I only got about 4 hours a night. I was miserable and had zero energy. I went off; gained about 20 back and then went on the Bulletproof program. It was okay; I just hated so many restrictions. So then I decided to go on a low carb, NOT KETO program. I feel great; I lost 11 pounds my very first week! Keto didn’t even produce those results! I have a shake in the AM (grass fed protein powder, 1/2 tbsp. olive oil and 1/4 cup strong brewed coffee and 1/2 cup low fat cottage cheese), mid AM snack is bone broth mixed with 1 scoop of collegen protein powder, lunch is 3 oz. roasted chicken and steamed veggies, 1 slice of Ezekiel bread and 1/2 tbsp. Kerry gold butter. Afternoon snack is 1 oz macadamian nuts and 1/2 oz. cashews. Dinner is a shake; grass fed vanilla protein powder, 1 1/2 cups fresh spinach, 1/2 tbsp. olive oil and 1/2 cup fresh strawberries. Filling and a total YUM because I have enough carbs to keep me asleep! And I average 2 lbs. loss a week. I do 30 minutes of cycling, weight training daily (one body part a day), abs daily (switch between obliques and front abs). I also do a resistance band on my legs and do clams; trying to build my hip flexers and strengthen lower back. It’s working 🙂 No more keto for me. It prevents me from working out hard and zaps my sleep and energy. It was good for what it was; taking off a good portion of weight.
So glad to hear that I’m not the only one that’s not dropping pounds/inches like gangbusters…I’ve been “pretty” low carb/keto, lift twice a week and cardio 3 other days and nothing…nothing happens. I’d like to lose 10-15 pounds and just can’t seem to get anywhere…55…post menopausal. I’d say that my carbs are generally around 30 per day or less and I do IF. Love to hear your thoughts.
Melanie, curious to know what the quality of the foods you are eating? Organic? Grass fed Beef/butter? What oils are the using for fats? And do you think you are getting enough dark leafy greens, which give you the nutrient density needed to detox well? toxins stored in fat cells can cause issues with weight lose. looking into these topics and some light tweaks may help you with your goals! Best of luck!
Yes, I love Dr Berg. It is because of him I found you while searching for sugar-free recipes. I LOVE your recipes and my picky husband and son do as well. My husband was having joint issues and putting on some fat in his middle. Since starting Keto he has trimmed down and has much less joint pain. I feel so much better on a Keto diet. Thinking is more clear, more energy, less body aches and pains and much less fatigue. I have a long way to go. The diversity of your recipes make it so much easier to stick to the Keto lifestyle. I am a big fan and really appreciate your work. 🙂
Thank you so much! How did you find me through Dr.Berg?
The pictures look great and yes I brought about the advantages of the keto diet. My question is is I am a type one diabetic and is this type of a diet healthy for me?
Absolutely, very helpful for regulating blood sugar for diabetics.
Hi Karen. I am also a type 1. Keto works great for me. My blood sugars have never been better. You will need to pay attention to your insulin needs. When you go low carb you do need to start taking some insulin for protein. There are Facebook groups that can help. Diabetics transitioning to LCHF is one.
Thank you for mentioning this Facebook group. I was just diagnosed in November with Type 1 (51 yo here). I have been on Keto for about 3 months. Unfortunately, I lost so much weight that I am trying to gain. I will look up this group. Hopefully, someone will have some pointers.
Brenda, you look fantastic!
Ok I am a dummy when it comes to media….but how do I follow your blog? And where do I find your recipes?
You can find all my recipes on the main landing page of my website. There’s a search bar at the top and you can type anything you’re looking for, if I’ve made a recipe for it you’ll see it. Also there’s a tab at the top of the page that says recipe index and a ton of categories for you to find what you’re looking for. If you want to never miss a new recipe, I post twice weekly, you can subscribe to my website by adding you email address in the middle of the landing page, that says, Never Miss a Recipe. Hope that helps!
Good for you!! You look very trim and healthy. I started Keto in mid March, 2017, weighing 160 lbs.. By June 1 I had lost 20 pounds and today I weigh 133.8 lbs. I was wearing very tight size 14 jeans and refused to buy 16’s, thus my Keto journey began. I’m now wearing size 10 comfortably, the fat rolls are gone and I’m never starving. In fact, I have to remind myself to eat. Keto has become my lifelong eating regimen.
So happy for you!
Hi and thanks for sharing! Like you, I’ve been low-carb and for a while (a loooong while) low fat. I want to try a Keto diet, but am “afraid” of the fat; similar to your situation. I don’t have weight to lose, but definitely am in the same boat about not liking the shape and firmness (lack of) my body despite daily exercise and weightlifting.
I’m not an egg person at all. Any ideas for breakfasts? And, how do you feel about getting your carbs from veggies as those are the love of my life!
Thanks and awesome job!
You can definitely do keto without eggs. For a while I just did bulletproof coffee for breakfast which is super filling. But I have my 2 minute english muffin you might like. And my Crock pot granola is fantastic too with unsweetened almond milk. I love all veggies but I did have to cut way back in order to not go over my 20 net carbs. I just make sure to enjoy different veggies each day so I don’t feel like I’m missing out.
Wow what a difference. You look great keep it up. I’m trying keto now . It’s really hard but thanks for all your help and information
You looked great before, you look amazing now! You can absolutely see the difference. Well done! I’m just starting my keto journey (for about the 4th time) but I feel this time I’m going to smash it. Btw, LOVE your recipes 🙂
Thank so much Anita!
Congratulations on your keto success! i started keto on September 2, 2017 after reaching my highest weight ever of 192. As of this morning, I’ve lost 50 pounds, weighing 142. I’ve struggled with weight my entire life, & never thought I would be this size or weigh this little. I have never felt better! My hormones are stabilized (I’m 60, so I have the perimenopausal thing going on); my acid reflux is almost completely gone; my arthritis symptoms are gone; I’m sleeping MUCH better; and my skin isn’t dry! I started keto for weight loss, but now I know the weight loss is a perk. I’m never “hangry” and have been able to incorporate 24 – 48 hour fasting into my weekly regime with no difficulty. I do intermittent fasting every day, eating all my food in 8 – 12 hours daily. My “food obsession” is gone; yet, I love eating more than I ever did pre-keto! I eat only when I’m hungry (not by a clock) and stop when I’m satisfied. I agree that a lot of docs still are not on board with keto. A great book to understand keto from a medical perspective is Jimmy Moore’s Keto Clarity. I think the reason some people don’t do well on keto is they have a difficult time embracing the idea of eating “this much fat”. Happily, I’m an “all or nothing” person, so when I started keto, I jumped in – and found that the fat fills me up faster & keeps me full longer so I don’t have cravings. When I do want something sweet, I make a keto treat – but it’s not every day or even every week. Most of the time, I’m super happy on my bacon, sour cream, cream cheese,and fattier meats! I am keto for life – there is no reason to go back to eating any other way!
You’ve had some amazing results! I love the fat too and it really came naturally to eat that much!!
Is it ok to be on the Keto Diet if you have High cholesterol from family genetics?
High cholesterol runs in my family, both my parents. I would say you should still do your research, like reading the book Cholesterol Clarity by Jimmy Moore,https://amzn.to/2K2IxDv.
Brenda, you said you want your body to burn the fat you have stored not te fat you eat. How do you accomplish that task? I’ve been making Keto meals but really haven’t noticed a drop in weight or much of a difference in my composition. What could I be doing wrong.? I’m 5,0” and 141 post menopausal.
But are you tracking your food intake into a calculator? You could be eating low carb but higher than needed for a keto diet.
Praise God, Brenda for your success! You look fabulous and show your beauty inside and out. Thank you for the encouragement. I, too, have experimented with both low carb and keto for years. I am your age and I understand the “food journey,” which leads to better health and overall well being. I have fibromyalgia and other immune disorders and have found that keto is best for me, as well in terms of energy, pain, and weight loss/management. I exercise daily and weight train in a fasted state with no problem. I fast regualarly, not eating for 14-19 hours, and I am not hangry nor hungry. I truly believe intermittent fasting, a keto diet, and exercise are the keys to true success for weight loss and maintance. Thank you for sharing your story, pictures, and delicious recipes. Most of all thank you for being an inspiration and building up your followers. Keep pressing on! God bless you, Amy
Thank you So Much Amy!!
I’ve also been following you for awhile, when I knew I needed to cut back on sugar. I am a 56 yo woman who started Keto just after Christmas and am down 12 lbs so far. Many, many more to go. I was looking for recipes and ran across yours, again, thank you! And btw, you look GREAT!
Thank you!
Having digestive problems with low carb, in-controllable diarrhea. I did find an article that helped, but wondering if high fat would do more damage? Would link the article here but not sure if that is allowed.
Jerry
I’ve not heard of that happening on keto, more often I’ve heard people getting constipated, but that just requires adding magnesium to your diet which I take nightly.
Hello Brenda,
I too have been following you for a long time, trying your recipes and loving most of them. I am 4 days into the keto diet. I have not looked at the scale yet, but I kinda feel like my clothes fit a bit better. I am not in ketosis though…I was glad to hear that it took you a bit longer to get there so I don’t feel like I am doing it wrong. I am 62 and 5 foot 2 and I just can’t seem to keep my protein low enough. Too much meat I am guessing. I am trying to stay at 1330 calories, 105 grams of fat, 20 carbs, and 76 protein. I am very interested in learning what you eat in your typical meals for the day. I use the free version of My fitness pal.
I want to do it but i dont know where and how to star any recomendation ? How did you start how did you learn what kind of food to eat? And also how myfitnesspal calculate net carbs? Cuz for me puts general carbs.
Thank you!! You look beautiful by the way!!
My Fitness Pal doesn’t calculate net carbs but you just subtract the dietary fiber from the total carbs you’ll have net carbs.
It’s vise versa. ?
LOVE keto! I started January 23rd and have lost 17 lbs!! One more lb and I will have lost 10% of my body weight. I am so excited about these results and feel great! I wish I had taken before pics, but people are noticing. I was “winging” keto for most of this time, not truly counting macros. Just yesterday I downloaded carb manager and boy was it eye opening! I feel I am now better equipped to make this work. Most importantly, I’m excited to see what my A1C is next month. By my lab values, I am a diabetic. It runs rampant in my family. I do not want to have to go on medication…hoping to get things under control with diet and exercise. I am so thankful for all the wonderful resources online that are helping me do this and for a network of encouragement as we all try to be a healthier version of us!
What great results you’ve had, congrats!
Hi Brenda,
My name is Deb and i am in a bit of a pickle.
Well first i have Type 2 diabetes, 2nd i have no gall bladder and 3rd i am overweight.
With no gall bladder i cant eat fats not even healthy ones.
Can you help
Deb
Oh man that is tough. I’m not a doctor so I can’t advise you but I would suggest looking up Dr.Eric Berg, I’ve heard him mention people without gallbladders doing keto but again you’ll need to find out from a doctor.
Hi, I am new to keto. When you talk of percentage, is it by weight or calories?
What I understand is the following:
If I eat 20 grams carb, 70 grams protein and 100 grams fat daily it would be
carb: 10.5%, protein: 37% and fat 53%?
I added the weight of the 3 and calculated the percentage for each one.
Is this the correct way to calculate?
Thanks a lot
I would suggest using a keto calculator on the various websites I mentioned like Maria Body Mind Health or Ketogains. 20 net carbs, not total carbs. So I subtract the total carbs from the fiber to get my net carbs. It should be just 5% of your day, just like the chart I posted, protein can range from 15-25% for my body that is anywhere between 60-80 grams a day and the rest is fat.
Ok. Thanks I’ll look for the keto calculator.
Hi Brenda,
Love your blog and recipes, thank you! Congratulations on doing keto – I’ve been sugar, dairy, grain and pretty much all carb free for over a year keeping my carbs to under 30 grams per day. My question is about coffee…did you give it up? I was drinking way too much coffee with heavy cream so I finally gave that up for Califia almond/coconut creamer sugar free of course! Did you give up coffee during the keto trial?
Nope I could never give up coffee. I was having a bullet proof coffee in the morning to get keto adapted, using MCT oil and kerry gold butter but now just have it with heavy cream and liquid stevia.
Brenda, here is the link to the article. From what I have been reading the diarrhea is not uncommon. I had been using KCT oil in my coffee and smoothies, that compounded the problem. I have tried several of the suggestions this article suggested and it has been a great help. My wife and I were wondering what fat sources are you using. We have been trying to get more fat into our diets. We do use butter, sour cream, full fat dairy products, and changed our hamburger meat back to 85-15, most of the time. Super love your articles, they show you care. That is what is missing in today’s world.
http://nobunplease.com/diarrhea-low-carb-keto-diet/
Help! My skin looks terrible on keto, I resemble a dried up little apple head doll, even with coconut oil and lots of water. Any advice?
Are you taking any supplements? I take magnesium at night and electrolyte powder in my water every day.http://amzn.to/2Dziuzl
Yes, some ideas on meal plans and very easy recipes would be very helpful. I’m 67, very overweight, diabetes, high blood pressure. My big love are all the carbs. This way of life seems impossible to me, all that fat just doesn’t sound appealing. I can’t see how to eat that much fat a day. Years ago, I did try Dr. Atkins diet but I had a very hard time with the very limited carbs. But now, I need to something drastic but haven’t a clue how to start.
Atkins has a book with meal plans for 40 net carbs so that might easily work for you. Here’s the book I read:http://amzn.to/2FHXw7b
This was very good general. I would love to see a menu plan of what you actually ate between low crab(like a sample day) and Keto. I also found it encouraging that it took you moths to be keto adapted even though you were already doing low carb. Is this because you found it hard to cut out the carbs? I have been trying to do Keto for weight loss and clear mind and focus since the end of December. I did well the first week, then had a bad day and got back to it.. I have a good week and then a bad day and that’s been my cycle for 3 months. SO I have lost some weight 12lbs, but I really need to lose more. Nothing else worked for me to lose weight, My body really likes to hold onto its fat, most likely due to that it doesn’t process stress well and I have a high stress lifestyle. Any suggestions would be much appreciated. Thank you, I love your blog.
I think I might have been in ketosis sooner but after 1 month I took my blood test at night and I was surely in and I had felt all the good effects of it too, like no hunger between meals etc. It wasn’t difficult to reduce the carbs to 20 net because you’re replacing it with good healthy fat which is so filling. I think my body likes to hold on to the fat as stubbornly as yours and I agree stress doesn’t help, but I have always been a slow loser. I’d suggest taking measurements and body fat and pictures so you can see the difference. If you really think you’re not progressing you may have to reduce calories too.
I love the way I feel when I’m on keto. I got off and am desperate to get back on. It’s just a little rough the first few days. I lost 93 pounds in about nine months. I have over 100 to lose. I love your comment, “Don’t blame the butter for what the bread did!” I’m taking that with me!
I need a t-shirt for that phrase!!
Just discovered you, Brenda. Loved your experiment with keto vs low carb. I’m 76, 5’2″, 195lbs. Went on atkins years (!) ago, loved the energy, well-being, and weight loss. Then got lazy, fell into old habits and weight climbed back on. You’ve inspired me to go keto again with an updated keto plan. Where/how to start over?
I’m concerned about how to handle keto while traveling in near future (Africa, Mexico). All, any help much appreciated. Glad to know you’re a sister in the Lord. Thanks again for your work and research, cesle
I’m glad I inspired you! I’m also concerned about keto while traveling, I’ll be heading on a cruise soon to Jamaica, and Mexico! I will be documenting my time and trying my best to stick to keto or as low carb as possible.
I’m going on a cruise in November, any suggestions on how to stay in Ketosis while on there?
https://www.sugarfreemom.com/recipes/5-tips-for-low-carb-eating-on-a-cruise/
Hi Brenda. I love your recipes and have been considering a keto diet. I’ve been wondering if being in ketosis is hard on the kidneys. Thanks, Debi
I’ve not been on keto for very long but everything I’ve learned and read would suggest it’s not a problem for the kidneys. I’ve found lots of info through Jimmy Moore, Dr.David Jockers and Dr.Eric Berg.
Thank you! I’ll look them up for sure!
Debi
Hi Brenda,
I was doing LCHF (under 20 carbs most days) , Type II diabetic on a little insulin, After less than 3 mos I brought my A1C from 10.9 down to 7.1…….off to a great start. Now…..I am not only diabetic, I recently had open heart surgery (quadruple bypass),meaning “cardiac diet”. Do you know of any diabetic/cardiac people that are doing Keto? Curious about high fat for cardiac. (FYI: My Doctors are following me closely so know what I’m doing.)
Thanks for any feedback, Brenda?
Sue
I don’t know anyone doing keto with cardiac issues, but yes for diabetes. I’ve noticed though many doctors are not promoting keto at all and it’s disappointing to be honest. I hope you’ll find out what works for you or at least your doctor will research it before saying it isn’t a good idea. Anyway, sound advice can be found from Jimmy Moore who has been doing keto for years and years and his website and podcasts are full of interviews with doctors. He’d probably be the best source of info for your condition. Best of luck to you!
Hi!! I have been following you since I started Keto…. Dec 26, 2017. I have lost 41 lbs since then and in the last 3 weeks I can not seem to get the scale to move nor are the inches changing… I am 58 yrs old and lightly active (I work in retail and am on my feet all day.. 10 hrs per day… operating register, stocking soda, candy… putting grocery truck away) I have been running my macros at 16 carbs (I do not do net) fat 97gm and protein is 78gms which is for my calorie intake of 1258 5/70/25…. I am at a total loss as to what steps I need to take…but for the most part I generally only get in 700-900 calories per day… I am just not hungry. Days off are nightmares…. it seems all I want to do is eat… I have NO “bad” foods in my house… I mostly eat veggies on my days off… asparagus, broccoli, zucchini, cabbage, radishes cooked in an oil of some sort olive, avocado, sesame……. I dearly love tomatoes but eat them sparingly.
Got any suggestions?? That will help me get off of this plateau?
41 pounds is wonderful! How much more do you feel you need to lose? I honestly think you’re not eating enough with just 700-900 calories and then you’re body is craving and hunger when you are actually home. I would suggest trying to be more at 1000 -1100 on each day consistently and give it at least a month. I’ve not quite figured out the plateau area yet for myself and since writing this post my weight hasn’t budged and it’s been 3 weeks so I am working on changing some things and will update if I have success with it. Also I forgot to mention Intermittent Fasting? Have you tried that? Dr.Eric Berg on youtube has a lot of info on that if you’re interested. Good luck!
Great info and congrats on your success! I have been keto since August, lost 30lbs, and my kid/family are low carb.
That’s wonderful congrats to you!
I’ve been doing keto on and off for a year. Before that, I explored eliminating “inflammatory” or “reactive” foods based on another eating program. I have Celiac and autoimmune issues and I think one of the reasons people stall with Keto is because they are eating too many typically “inflammatory” foods–foods that your body has a harder time digesting and as a result create systemic inflammation which, in turn, cause weight loss plateaus. For those trying to fight through a Keto Plateau, I would suggest eliminating ALL dairy (try subbing ghee for butter), artificial sweeteners (including stevia and erythritol) and all nuts for 5 days. I know it sounds close to impossible but all three of these Keto staples are some of the biggest culprits of inflammation in the body. I found this suggestion on another Keto website and tried it and dropped 6 lbs in 5 days. Another typically inflammatory food is Eggs. If you can’t eliminate all of these foods at once, try eliminating one at a time for a minimum of 5 days and see if there is any movement on the scale. For those who have stalled, chances are at least one of your Keto staples is holding you up. Good luck!
I’ve noticed this to be true for me. No nuts and limited dairy has truly helped me.
Hi Brenda,
Looking forward to a post from you on what to eat daily on the Keto diet.
I honestly have no idea how to start, can you help?
You look fabulous.
The Keto diet is high in fat, moderate in protein and extremely low in carbs. It’s a highly effective diet as it takes into account accurate tracking of your meals, to find the right body balance, followed by charting your goals! I’m a big fan of the low-carb diet. Not only has it been shown to be more effective than a low-fat diet, but it bestows many additional health benefits over a typical diet.
hi . i need to start keto. my macros are 17 gram carb , 113 grams fat and 68 grams protein . i have looked at many recipes . i have tried to make a personal meal plan for myself . im struggling big time to get it all to telly. In a day , should only the carbs balance out ? By that I mean the meals I’m having for breakfast lunch and dinner should all add up to 17 grams of carbs but then my fat amount goes a bit higher and the protein I can’t get to only 68 grams. I have looked at diet doctor recipes and it’s all mind boggling. I don’t know how to plan my meals . Can you please give me suggestions and advice ?
Have you used multiple ket calculators like the ones I mentioned? I used 3 different sources and all a little bit different. I averaged for myself what I felt would be doable and try my best to stick with 5-10 grams of each category.
I would love to start doing the keto diet, but have no idea where to start. Any info you can give me or point me in the right direction would be greatly appreciated.
I started Keto back in March and have lost 20lbs but now I am stuck. I hit a plateau and can not seem to get past it. Do you have any suggestions? I find I get frustrated and I turn to foods I should not eat. I need ideas of how to get over this slump I am in.
Have you tried intermittent fasting? There’s a great book on it by Dr.Jason Fung I read and started to do in my own life. Here’s the link:https://amzn.to/2t75jTF
With all of the fat, I’m wondering what your cholesterol is like?x
Great book to read on cholesterol,https://amzn.to/2JZ6kng
Hi Brenda, I have been gathering your recipes on Pinterest for a while. I had weight loss surgery, have been maintaining my weight loss for over 3 years now. However the sugar addiction is real, and although I am thin now I just don’t feel healthy! I eat healthy for the most part but a lot of chocolate and pastries when the kids are in bed! I have been researching Keto not only for me, but my 9 year old son as well. I am worried about his weight, he is very husky,and I am scared that he will struggle with the weight and health problems I struggled with for years as he gets older. I have read many good things about keto for kids, and not just for weight loss. I have tried a low carb high protein diet with him but after reading about macros and counting protein and calories, realized I had been doing it wrong. What are your thoughts on children being on a keto diet?
My children are on a low carb diet but have the occasional treat with Dad and friends with parties etc. I’m undecided on keto for children unless the child wasn’t having success losing weight on a low carb diet. I think it would be best to speak to his pediatrician if he does have a lot of weight to lose. I can say being on keto does help with sugar and carb cravings more than anything I’ve ever tried. My friend Maria from Mariabodymindhealth.com has her children on keto 100% of the time.
Hi Brenda,
I began my low carb diet (around 50 net per day) almost 3 months ago. I have only lost 2 lbs. I need to lose at least 30. I am 62 years old and in good health. Everything I have read leads me to believe that I am doing everything correctly. I even make my own Keto bagels! What do you think could be the issue? I tried going down to less than 20 carbs but I just cannot do it. Thanks for any help you can provide.
50 NET carbs is quite high because you are probably eating more like 70-100 total carbs. If you can cut down to 30 NET carbs you may see results. You really need to make sure you’ve upped your fat so you won’t be hungry. After writing this post I’m now actually counting TOTAL carbs instead of NET and sticking to just 30 total carbs a day which is what has helped the scale move. Also be sure to get other measurements for yourself besides the scale. You could be losing inches and fat like I did for the 6 week pics.
It was a massive weight loss with the Keto diet. The best part is there is no side effect.
Thank you for this post, very accessible and informative, and thank you also for all you contribute to the low-crab cause.Thanks for sharing.
Hello,
I am new to this group and new to keto. I am looking forward to learning from you all. I do have one question…It looks as though we should decrease our protein intake, but most of the approved foods seem to be protein. How do I decrease protein on Keto? Thank you!
Thanks for the inspiration! Do you happen to have a post about what you eat before and after your workouts? I’ve been hearing from some sources to NOT do the protein shake after a workout. I’m hoping Keto will help with my mild hypoglycemia, because I usually feel pretty weak after a workout (weights, tae kwon do, running, swimming, etc.)
Strangely the best recovery food I’ve ever found is greek yogurt with unsalted potato chips (weird, right?) but I don’t get sick in the morning if I eat this after a workout….but obviously potato chips are a no-go on Keto…So I’m not sure what to replace it with.
I used to almost pass out while at the gym before I started drinking electrolytes while working out. I don’t need any food after I work out. I usually wait an hour sometimes more before eating my first meal.
Hi . My name is Amy and I just turned 50 in Sept. My whole life I was considered petite , I was 105 – 145 , at 37 yrs I moved to Central Oregon from Salem Oregon, at 145, and within a year I shot straight to 170 . I stayed at that weight for the last
9 1/2 years , but just in the last 6 months I balooned up to 200 then 210 and at this exact moment 225, I’m only 5’3″ , .
“PLEASE”. ,can you help me , I am diet iliterate , the instruction get all jumbled up wen trying to read what to and wat not to , low carb ,lower carbs ,
I’m so depressed , I don’t have much of a support group , IS THEIR HOPE FOR ME? THANK YOU.
AMY G.
For me only well balanced diet and slowly process shown results whic last. In a year I lost 40 pounds and I completly changed my diet, which is just a healthy way of life. Everything thanks to this guide – parental-love.com/weight-loss/the-just-cut-it-method
Brilliant to see, really good. Just shows you low carb is only the start, the keto is the key to burning fat for fuel!
Unless you burn off those carbs it isnt happening.
Keep it going, sugar free mom still applies to keto so nothing lost!
Next make sure you look at roles of magnesium and salt, and the key to keeping them high.
Hello, I found your recipes after reading A Year of No Sugar by Eva Schaub and needing some delicious sugar free recipes. I recently decided to try keto and am almost done a 2 week challenge (more low carb than true keto but have kept the carbs below 70g, except 1 day). My questions are is alcohol allowed in your view? I’m not a huge drinker but I do like a glass of wine with dinner. What about “cheat” days. I’m not planning to go back to eating all the processed foods but denying them completely seems pretty counter intuitive and I’m hoping for ideas. Last question, what about fruit? How can any food plan completely rule out fruit? That also seems unhealthy and I’m wondering if you think ekto should be used as a temporary weight loss plan, with low carb being the longer term plan? Thank you! And you look amazing in the photos.
Hi Brenda,
I’ve been on the keto diet for 3 years now, and I am keto for life. It hasn’t all been smooth sailing, though. I did initially lose 60 pounds in the first 8 months. The rest of the time, I’ve been stalled, and I’ve even started gaining weight. I believe the stall is due to being in perimenopause, as I’m 55. The weight gain may be due to that as well, but it’s more likely that I’m not being strict enough due to discouragement. I started feeling like it didn’t matter much because I wasn’t losing weight and was even gaining. Also, I’ve never counted my macros and really don’t want to. I think I’m also insulin resistant. I have some ideas about what I need to do now. I just need to get tough with myself. I actually started a blog about the keto diet because I believe in it so much and wanted to help other people. I haven’t posted anything for quite a while because I got discouraged and felt like I didn’t have anything to offer anyone since I’m not having much success anymore. My blood tests always come out really great, though. That in itself is enough reason to continue. I wanted to say that I love your blog and your recipes. I’ve been following you for a while, and yours is one of the few blogs that I continue to subscribe to. You look great, by the way! I recently tried your Lemon Cream Pie with the Coconut Flour Pie Crust, and it was so good. The crust is awesome, and I couldn’t even tell the pie wasn’t made with real sugar. Yum! Keep up the good work!
I binge in carbs which is why i try to eat low carb…i just stood on the scale and im disgusted with myself. Help!
Love the blog! I’ve been 80/20 paleo for a little over 2 years plus removing almost all added-sugar from my diet. I could probably go lower on the carbs (it’ll be tough cause I love my fruit!) but I’m afraid of losing muscle mass. I’m a weight lifter and atm have almost 38% muscle. My fat % is 24.9. I am trying to remove my “hanging belly” tho. It’s tough! I’ve been diagnosed with PCOS so the hormones are constantly at war within me lol would keto still work without risking muscle loss?
Absolutely! Follow Danny Vega and his wife Maura, both lifters and both very lean.
My GF had multiple hot flashes every day. She ate very little, skipping dinner most evenings, and could not lose weight.
I do not ask her to lose weight, and I think she looks OK to me.
tried to introduce her to Dr Lee’s book about menopause. Got her the Emerita brand of progesterone cream (brand DR Lee used). All hot flashes vanished, and she was losing significant weight. She has a history of skin cancer, works in a hospital with friends in medical profession. She stopped due to fear of getting cancer. Personally, I think doctors know 20% of what is best, but they think they know 99%.
For those posters who talk about menopause making weight loss very difficult, I’d recommend DR Lee’s book. My interest in his book was because he completely reversed osteoporosis in hundreds of his female patients during his California family doctor practice, along with eliminating menopause symptoms.
I was surprised it greatly aided my 60 year old GF to lose weight. I had not read about it for weight loss, but it makes sense.
At menopause, progesterone levels go to zero, but estrogen levels are reduced but still there, making a high estrogen to progesterone RATIO.
I absolutely relate to your hypothyroid story. I was told in 2018 I was subclinical hypo. (My 3rd child was 4 at that time.) They retested (just TSH) a few months laters and said I didn’t need meds. Fast forward, now I’m 15lb heavier after gaining quickly during an 8-week pregnancy last summer (then miscarriage within 2 weeks after that) and haven’t been able to lose it a year later, even doing mostly carnivore. More hair thinning, this time my head and eyelashes, and just fat. My testosterone has tested low since 2017. My dr. still only wants to test my TSH. If she doesn’t put in for the others, I’m going somewhere else.
Oh it is so frustrating! I had to pay to get my records sent to an endocrinologist, please do the same and demand that doctor refer you because your symptoms are being ignored.
Great article, and I’m glad you have found something that works for you! Keto and low-carb is definitely not for everyone, but it’s always smart to try out for yourself and see what works and not 🙂 Keep up the good work.
Tom here 56yrs 5’11” 230lbs. I like the comment ” how can I lose weight by eating fat ” ie: the keto diet. In the back of my head I hear a voice. It’s Mr. Spock saying ” that’s highly illogical ” so I question the keto diet, but I’m willing to try it. I’ve tried everything else. I’ve been on so many yo yo diets. From 243 to 208 lbs. but then the plateau. Hitting the wall, gradually gaining it back. It Didn’t Stay Gone For Long LoL… I am on a sugar & gluten free diet as per dr recommendation. I didn’t know the wheat gluten is what was making me feel bloated ?. go figure. Can you help me ? Thx. TF
Hi Thomas, My husband was reluctant for years and years and finally in 2018 he listened to me and lost over 50 pounds. He loves eating higher fat and low carb because he enjoys wings, ribs, brisket, etc so it was a win for him. My stall buster 4 week course might be something you would enjoy.https://sugarfreemomtribe.com/custom-keto/