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Published on October 16, 2017

Keto in short

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  • Calculate your personal macros with a proper macro calculator (click here) and only choose a small to moderate deficit at most, a too large deficit will possibly lead to a damaged metabolism; set up a food tracker of your choice with these macros and follow macros in GRAMS, not percentages.
  • Personal macros need to be recalculated with every 10lbs lost and/or with a significant change in activity level.
  • Your daily net carbs are between 20-30 grams; stay under the carb limit but do eat as much of them as possible through healthy green vegetables, much needed for fiber and micronutrients; going extremely low in carbs does not make for better ketosis or more weightloss.
  • Your protein macro is a moderate amount based on body composition and activity level; reach protein daily  and do not go over or under by too much on a regular basis.
  • Do not exceed the fat macro if weight loss is a goal but as it already is a moderate deficit on your TDEE (Total Daily Energy Exenditure, aka maintenance macros) I strongly advise to meet it; if you really have trouble doing so make sure to always keep at minimum 65% of daily caloric intake but be aware you may possibly stall as a result of undereating.
  • The above macro basics are merely intended as a starting point for beginners in a ketogenic lifestyle for health, not weightloss, keep in mind individual tweaking of and experimenting with these macros are always a possibility after keto adaptation has taken place and metabolic flexibility is a given; there is no such thing as a ‘one size fits all’ keto diet.
  • Make sure you eat plenty of healthy fats (saturated-, omega 3- and mono-unsaturated fats).
  • Weigh and measure all foods and drinks.
  • Eat when you are hungry, not because the clock tells you to; opt for proper meals and avoid snacking.
  • The higher fat macro will keep you satiated and as a result you will notice you will want to eat less, but again, do try to eat the full fat macro to avoid a damaged metabolism caused by eating at a too large deficit.
  • Drink plenty of water: 2 liters per day is the minimum.
  • Read all labels when grocery shopping: you will be amazed to discover all the hidden sugars and unexpected high carb counts.
  • Avoid all products labeled ‘light’, ‘fat free’ and ‘low fat’.
  • Balance your electrolytes: magnesium, sodium and potassium.
  • Pre-plan all your meals into your food tracker, this allows you to adjust portion sizes to fit your macros and prevents you from eating outside of your macros.
  • Any type of fasting (intermittent or extended) is not recommended until more keto adapted.
  • Strenuous exercise is not recommended when starting keto.
  • Do not weigh daily, once per week is enough. It is preferable to look at changes in measurements instead: fat loss can happen without the number on the scales changing.
  • Weight loss is never linear, influenced by hormonal changes and dependent on bio-individuality; fluctuations of up to 5lbs on a daily basis are normal, especially in women.
  • If you have an underlying medical condition chances are the body will focus at the start of keto on healing first, meaning weight loss may start later.