Let's find out your body fat percentage. Based on your height and weight, your body fat percentage might be around %. The most accurate measurement would be a DEXA. Skin fold measurement with a good caliper is also pretty accurate. The easiest way is to just estimate it from some comparison pictures. More: 1, 2, 3, 4. You can also try this calculator but that can be inaccurate.

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The aim is to find the level best suited for you. There are two ways to count carbs - you can either count total carbs or net carbs (net carbs are total carbs minus fibre). According to Volek and Phinney, you should not eat more than 50 grams of total carbs (25-30 grams of net carbs) on a ketogenic diet. If your aim is to lose weight or maintain a healthy weight, eating 20-30 grams of net carbs (up to 50 grams of total carbs) is a great way to start. If you want to learn more about total vs net carbs, read this post.

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Bulk buy and cook. If you’re someone who doesn’t like to spend a lot of time in the kitchen, this is the best of both worlds. Buying your food at bulk (specifically from wholesalers) can reduce the cost per pound tremendously. Plus, you can make ahead food (bulk cook chicken thighs for pre-made meat, or cook entire meals) that are used as leftovers, so you spend less time cooking.

Reduced hunger. Many people experience a marked reduction in hunger on a keto diet. This may be caused by an increased ability of the body to be fueled by its fat stores. Many people feel great when they eat just once or twice a day, and may automatically end up doing a form of intermittent fasting. This saves time and money, while also speeding up weight loss.

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Depending on the info that you enter into our keto calculator, you will get different ratios of fat, protein, and carbs. In general, carbs should remain low because they will prevent you from entering into ketosis and getting all of the benefits of the keto diet. By limiting carb consumption to this degree, many people will lose a considerable amount of water weight as well. 

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Janeth I too am a or was a diabetic heart patient. (4 stints, three heart attacks, an type 2 diabetic with AIC of 8 blood sugars over 200. I too was at the 20 pound mark Oh and I was also on oxygen 24 hours per day due to Pulmonary Hypertension with a life spad of maybe two years more.. I went on a low carb diet than weight watchers for three months and only lost 10 pounds in six months. I decided enough ia enough. I started taking a ingredient potion of natural ingredients @ 1 tablespoon per day and the low carb diet. I have a cardioogist who pushed me but in a gently way and made me really want to get better. He knew that every doctor berfore him had said the same thing loose weight but he retracted that statement instead he said “we are going to get you off that oxygen 24 hours a day.” You see you can’t breathe and can’t exercise with that disease. Well I started my Ketto diet in March and I have lost a total of 40 pounds still on it. I am no longer a diabetic and do not take insulin any longer and I only have to use oxygen at night with a cpape machine which I can only leave on 4 hours a night I take it off in my sleep. All of my doctors and I do have three specialy groups working with me can’t believe how much better I have gotten and ask me how did you do it because it was not the medicine they gave me as most of them gave me bad side effects. I am still on my weight loss journey with Ketto and yes I do struggle like the rest of us but I stop and remind myself of where i started and where I want to get to. Is that extra carb or sugary treat work going back their. I say NO NOT AGAIN. My friends kid me and say your going to wear a bekini to the pool one of these days and constantly tell me I’m getting skinny. I’m loving it. That heps too to let your friend know your diet so they don’t feed you those foods your avoiding. They are envious and want to do the same. I try to encourage them to try Ketto and I would be glad to help, The doctors all ask me what am I doing to get so much better and just scratch their head. Their majical medicine did not work in my case just self determination. You too can do it..

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In the first week, many people report headaches, mental fogginess, dizziness, and aggravation. Most of the time, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up.6One of the fathers of keto, Dr. Phinney, shows that electrolyte levels (especially sodium) can become unbalanced with low carb intake.

The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 250 quick & easy fat torching recipes, structured guidelines, grocery lists, food logs and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life. If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of “The Metabolic Cooking” created by my Canadian friends Dave Ruel and Karine Losier! Metabolic Cooking recipes have all been designed with high Metabolic Thermo Charge ingredients to boost your metabolism and burn more calories everyday. 

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Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.1There are scientifically-backed studies that show the advantage of a low-carb, ketogenic diet over a low-fat diet. One meta-analysis of low-carbohydrate diets showed a large advantage in weight loss. The New England Journal of Medicine study resulted in almost double the weight loss in a long-term study on ketone inducing diets.

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First let me say I’ve tried a few diet apps to track my carb intake, but since going Keto I wanted an app with more specific information - one that closely tracked my food intake AND let me know where I was food-wise (macros) at any given point in the day. This app meets all my criteria and has a lot of other great bonus features. I almost NEVER pay for an app, but I don’t mind paying for this one - IT’S THAT GOOD! And since I started using it 3 weeks ago, I’ve lost 13 lbs. I attribute that in great part to this app. I enter my meals BEFORE I eat and the macro circles show me where I am in consumption as it relates to that particular meal. At that point I can choose to eliminate part or all of a food before I eat it, if desired. It’s very motivating! All said, the only negative is that when you click on any of the individual macros (fat, proteins, carbs), the very, very light and tiny text (yellow, blue, green) below each food item is impossible to read. I need to use a magnifying glass! And if you go over a specific macro, I.e. protein, you want to identify your counts. Note to the developers: why not make the text black for the macro counts and leave the circles at the top in colors? Easy coding fix... Otherwise, I love it and it is definitely worth $1 per month if you are serious about a Keto lifestyle.

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Jeremy Hendon grew up in Georgia, studied at Emory and UC Berkeley, and practiced law for 6 years in LA and NYC. For much of his life, Jeremy was overweight and unable to consistently find a way to get healthy. That’s a big part of the reason why he co-founded Louise’s foods, 2 health magazines, KetoSummit.com, and now CoBionic.com. He’s also co-authored multiple books, had his products featured on national TV, and has lived in 9 different countries over the last 5 years. You can find him on Facebook or LinkedIn.

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Hey B, I have a coach to compete as well and since we are all made differently, we all process carbs differently. I find it easier to eat often than just 3 meals, you really have to do whatever makes you feel more comfortable since it doesn’t seem to make that much of a difference to me on the scale in the end. I am now a little bit over the recommended carb of the keto diet but you really have to adjust. This keto calculator can help you count your macros for whatever your ratio is. You can start with 20% carbs for a week and note how you feel, how hungry you are and how your weight is reacting and adjust weekly. That is the best way to do it!

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After increasing water intake and replacing electrolytes, it should relieve most all symptoms of Keto Flu. For an average person that is starting a ketogenic diet, eating 20-30g of net carbs a day, the entire adaptation process will take about 4-5 days. My advice is to cut your carbs to fewer than 15g to ensure that you are well on your way into ketosis within one week. If you are experiencing any more keto flu symptoms, double check your electrolyte intake and adjust.

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Hi Sandy, I’m not a doctor so cannot give medical advice, but do have years of research and experience in this lifestyle. Kidney failure can happen due to excessive protein intake, which was more prevalent on older versions of the Atkins diet. This is a common misconception with low carb and keto diets – that they have to mean high protein – and they shouldn’t be. If you keep your protein in check, it shouldn’t be an issue. But, I would definitely consult with your doctor since you have had issues with this.

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I am new to this diet and have been incorporating your recipes and tips although I have not been able to hit the 21g carb goal I have been in the 30’s for 3 days. I tested last night with no trace of Keytones and haven’t lost any weight yet. My calorie intake is very close to my daily goals. I read that the first few days several pounds will be lost. Any thoughts or suggestions?

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Hi Michelle, You don’t necessarily have to “hit” macros to get into ketosis. Ketosis is achieved by restricting carbohydrates, that’s it. Fat is needed for satiety and protein is needed to prevent muscle loss. So make protein a goal and carbs a limit, then eat enough fat to stay satisfied and don’t go over your macros. You can get more individual help in our support group.

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Once you know what you will be eating on keto, you will probably be wondering how much of you should eat for each meal. Since meal size depends on the individual and his/her goals, we recommend using a calorie tracking app and our carb tracking guide to help you figure out the macronutrient content of your meals. As you track your macros, you will be able to figure out what adjusts you need to make to your diet to reach your goals. 

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Hey B, I have a coach to compete as well and since we are all made differently, we all process carbs differently. I find it easier to eat often than just 3 meals, you really have to do whatever makes you feel more comfortable since it doesn’t seem to make that much of a difference to me on the scale in the end. I am now a little bit over the recommended carb of the keto diet but you really have to adjust. This keto calculator can help you count your macros for whatever your ratio is. You can start with 20% carbs for a week and note how you feel, how hungry you are and how your weight is reacting and adjust weekly. That is the best way to do it!

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How long should you stay on a ketogenic diet


When it comes to tracking macros, this is definitely one of the best apps out there. You’ll love it whether you wish to lose weight, get healthy, tone up, or try a new diet. No wonder it is the number one rated diet by Consumer Reports and PC Magazine’s Editor’s Choice Selection. It has also been featured in the New York Times, USA Today, Wall Street Journal, Marie Claire, CNET, NBC and more.  

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