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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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April 04, 2018

What Happens “After Keto”?

By Mark Sisson
101 Comments

Inline_What_Comes_After_Keto.jpegGoogle searches for this question have shot up in recent weeks. I’m not surprised. An unprecedented number of people went keto in January purely as a quick weight loss hack, and now they’re looking to transition off of “this weird diet.” Tortillas and bagels beckon, after all. This is the wrong way to approach keto—obviously. It’s not a quick hack. It isn’t magic, and if it were magic, the magic takes awhile to happen.

And asking “what happens after keto?” is the wrong question to ask. And here’s my answer to all those folks who are wondering.

Keto is a reset (a Keto Reset, even). It’s a return to the ancestral metabolic state, the metabolic state we were born into (newborns are filthy with ketones, even on their relatively sweet mother’s milk diet). Keto happens really easily in humans compared to other animals. You go 12 hours without eating and then wake up in the morning? You’ll have detectable ketones on your breath. It’s almost like we’re made for it.

Then we enter the “real world.” We start sitting in chairs for half the day. We never go more than a couple hours without snacking on something. We eat carbs we don’t need in order to fuel athletic pursuits we don’t actually pursue. We eat right up until bedtime, which is later than ever because we have multiple social media statuses to update. After our 6 hours of sleep, we grab a pastry and Frappucino on the way to work or school. We’re not just well-fed. We exist in a permanent fed state. Since ketosis naturally occurs when we don’t eat, ketosis comes fewer and farther between for the majority of people living and eating this way.

When you fully commit to the ketogenic diet, you’re committing to rebuild your fat-burning metabolic machinery. The stuff you were born with but squandered. The stuff that’d fuel you for ten hours straight without any exogenous input on those long summer break days. It’s pretty enviable metabolic machinery to have. And while it takes at least four weeks and maybe as long as several months to really establish a solid fat-burning infrastructure, once you build it, you have more flexibility.

This is where “after keto” comes in.

You can stay keto indefinitely. This could be necessary for certain people with certain conditions that really respond to keto, like epilepsy or neurodegenerative diseases. Or if keto just works for you, it might be the easiest, most sustainable way forward. Studies as long as five years show no negative side effects of long-term ketogenic dieting, so, provided you do it right (no salami and cream cheese keto diets), I see no reason not to continue.

If you’re done losing weight and happy with your body comp, you can shift toward a more moderate carb intake. Maybe 100-150 grams a day, depending on activity levels. Just be sure to reduce your fat intake commensurately. The weight loss will have cleared out most of the insulin resistance that naturally results from carrying extra body fat and improve your ability to handle a few more carbs.

If you have weight to lose, and keto was working, I’d just stick with it. Stay the course until you’re where you like.

If you have weight to lose, and keto wasn’t working—and you gave it an honest 2-3 month try—try something else. Nothing works for everyone. Some people just do better on moderate carb, lower fat diets. Most people eating these diets for weight loss probably shouldn’t be and would do better on a keto approach, but this is a viable option if you’ve tried keto and it just hasn’t worked.

What you definitely don’t want to do is return to the dietary habits that led you to keto. Yet I see people do this, time and time again: Keto went well, but they want out, so they start adding carbs on top of their high-fat intake. That’s a recipe for disaster. Not only will you consume an incredible number of calories without even knowing it—butter just disappears into a baked potato—you’ll be consuming the most obesogenic combination of macronutrients around. Consider what the Standard American Diet consists of:

  • Salty snacks like chips and crackers (pulverized carbs fried in refined seed oils)
  • Sweet baked goods (fructose inside pulverized carbs baked in refined seed oils)
  • Fast food meals (meager meat sandwiched between pulverized carbs served with pulverized carbs fried in refined seed oils)
  • Pizza (huge discs of pulverized carbs topped with cheese)

Notice a theme? Sound familiar?

Not even choosing the cleanest, most Primal sources of fats and carbs together makes it much better. That combo doesn’t work unless you erect an ultra-intense, high-volume training habit just to keep the junk at bay—and even then, you’ll only maybe stave off some of the weight gain and create a whole host of other problems. If you’re getting paid to do it, sure. But if you’re a weekend warrior destroying his or her social life just to out-train a bad diet, what’s the point?

Here’s what I like most—and what seems to work best for folks: the keto zone.

That’s where your diet is fluid. You’re regularly slipping in and out of ketosis. You’re a bit higher (not high) carb one day to help with an intense training session and go right back to lower carb the next. And throughout it all, because you’ve put in the work necessary to build up that fat-burning machinery, you’re always great at burning fat, and you retain your ability to burn glucose/glycogen when needed.

It’s actually not that far off from how I ate before the keto reset. Same basic foods promoted and eliminated. Similar macronutrient ratios. But with my newfound metabolic flexibility and the improvements in mitochondrial function, it feels different. I eat a little less. I’m a little more efficient with my calories. And I’m not getting any of the negative effects usually seen in diehard adherents to calorie restrictionI’m still killing it in the gym, on the board, and on the Ultimate field. I’m sleeping great. My cortisol levels are in a good place because my body isn’t perceiving this way of eating as a stressor. I’m handling the work load of a growing business and the stress of a cross-country move without issues.

If I had to sum up what ideally happens “after keto,” it’s that ketosis becomes a well-worn tool in your kit—one you’re able to call upon when the job requires it. These jobs just… happen. You realize you skipped lunch because you just weren’t hungry, and you barely noticed. You spend all day bouncing around airports and never even think to eat the terrible food being offered, and it’s no issue at all. It doesn’t even register because, underneath the hood, your mitochondria are dialed in and producing all the energy you need from your own body fat. Ultimately, what keto allows you to do is stop thinking about food so much and get on with your life.

That’s what I’ve seen, at least in myself, my tribe, and the thousands of people who write in to tell me about it. That’s our “after keto.”

What’s yours?

Thanks for reading, everyone. Take care, be well.

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101 Comments on "What Happens “After Keto”?"

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Kirk
19 days 8 hours ago
Great read. I was interested in the ketogenic diet for some time, but hesitant to commit with one heart attack behind me four years ago. To my surprise, my doctor recommended it to me. After my first week Ikm feeling great and dropping weight quickly. I read the Keto Reset, and with my present diet and exercise habits, passed the test with 100/110 so I jumped right in to 50 grams of carbs and adjusted the other macros suitably. I’m enjoying the meals, fast 18 hours most days, sleep well, and am presently 10 pounds away from my high school… Read more »
Werner K Kujnisch
Werner K Kujnisch
19 days 3 hours ago

Hi Kirk, I’m 71 years old. I had open heart surgery about 4 years ago to repair an aortic aneurysm and replace my aortic valve. I’ve been zero carb since my surgery. Now I eat only raw beef and raw eggs … every day. Still no carbs. I’ve never felt better in my whole life and plan on being around for many more years to come.

Carol
18 days 7 hours ago

That is wonderful!

Shary
Shary
19 days 8 hours ago
The Keto Zone has worked well for me for years. I regularly drift between 100 percent Paleo (bordering on but probably not actually in ketosis) to 90/10 and often 80/20. This works for me since I feel good and I don’t need to lose weight. It’s easy, it requires no counting or measuring (which is a hassle), and it actually requires very little conscious thought when you know which foods to avoid. Substitute foods don’t appeal to me. Way too often that becomes a slippery slope of replacing conventional junk with Paleo junk. I’d much rather allow myself a few… Read more »
bamboo
bamboo
19 days 7 hours ago

Same here. keto for 5 years after years of yo yo dieting, no weight loss. my weight has stabilized, stay below 60 grams carbs a day. once in awhile, I will eat around 100 grams. if I want something not on the diet; I will have a small taste once in awhile. the big thing for me is IF – really makes a difference! Are there any vegans on this regime? I’d really like to cut back on my meat consumption.

Superchunk
Superchunk
19 days 6 hours ago

Search for the ketotalk podcast from 11/17 with the Vegan Keto doctor. She apparently runs a vegan keto facebook group

Kate
Kate
18 days 14 hours ago

Do you need to go vegan just to cut back on your meat consumption, though? It sounds as though you have plenty of willpower already. Just cut back, I’d say. But do watch your nutritional intake – humans aren’t meant to be vegan, as I guess you know.

Carol
18 days 7 hours ago

Great job! I don’t find it too hard to follow, I keep my carbs down pretty good 99.9% of the time. I started losing weight and then when I started exercising and walking I started gaining weight, I was told it’s muscle mass….. Hopefully I start losing the fat pretty soon! LOL

Timothy M Tiernan
19 days 8 hours ago
Your point that keto is a tool in one’s kit going forward is key. I’m so happy someone pointed this out. Diets are not merely fads, as so many articles try to frame them. They are learning experiences that can also assist when in another eating lifestyle. In my case with keto, I have slipped off the diet over the years, but I can rely on the diet to up my mental acuity, while protecting against anxiety in particular, when work and environment stressors increase. The mental advantage of the diet is vastly underreported. And the convenience of relying on… Read more »
Tim
Tim
19 days 8 hours ago

Is it possible that keto can take a very long time to produce any noticeable results? I’ve been consistently under 50 carbs/day (often under 25) for 4 months with absolutely zero weight loss.

Mecko
Mecko
19 days 7 hours ago

No. Make sure you’re not injesting too much protein and that your calories are low enough.

Sandy
Sandy
18 days 23 hours ago

Bad answer. Some people, believe it or not, do everything correctly and do not lose weight. This bears out in studies as well. Though some people I think do have to watch the calories, or burn more.

Sonja
Sonja
18 days 21 hours ago

Bad news – you have always wact calories, becuase the body won’t eat its own fat reserve unless energy deficiency…would you take money from your savings when you do not have to because mney comes in ervery month. It#s that simple.

Trevor
Trevor
19 days 6 hours ago
Tim, My suggestion would be to get your daily carb amount under 20 grams for a bit and see how that goes. Just make sure you are keeping your fat intake at a decent level. Using a calorie counting app worked wonders for to really dial in my macros and play with them it find what works for me. I dropped a little over 20 lbs in a month a half rather effortlessly. But I kept my carbs pretty low, around 8 grams a day, and fat intake around 70-80%. Lastly, be mindful of your total calorie intake. Any amount… Read more »
TeeDee
TeeDee
19 days 3 hours ago

Like Trevor said,I also found that I needed to drop below 20g carbs per day and keep fat somewhat moderate (yet never feeling it was restricted) and that got the weight coming off. I also find I need to forgo alcohol because it tends to stall me as well. I’ve grown to really enjoy keto and believe this is the way I’ll eat for the rest of my life now and once I’ve reached my goal weight.

John
John
16 days 12 hours ago

Are you referring to Net or Gross carbs? 8 grams seems pretty low if you’re talking Gross.

Rudy
19 days 6 hours ago

You also need to make sure you’re at a caloric deficit. Think of protein as a goal, carbs at a limit and fat is your variable. It’s also possible you need fewer carbs to be in ketosis. Get some test steps

Michael
19 days 6 hours ago
What are your fat-protein ratios? Your body does this fantastic thing called ‘gluconeogenesis’ if you consume too much protein on a virtually no-carb diet. I LOVE protein, I’ve found that proper ratio maintenance is key for me to get the most out of Keto. Also, I’d suggest a genetic test. Your genes/relationship to your gut bacteria are an intrinsic part of your nutrition. I’m far from an expert, but I’ve been trial-and-error-ing myself into and out of different diets for around 12 years. Starting keto practically eradicated some GI symptoms I never thought I could rid myself of, particularly considering… Read more »
Aaron H
19 days 6 hours ago
If you’re that low in carbs then what are your other macros like? If you are fat adapted and show obvious signs of it (even energy, no hunger no matter the time between meals, better sleep etc) then you don’t need to keep those fats so elevated. If carbs are fixed, what else is left but protein? Your body needs protein for more than just muscle. Many who try keto eat too many veggies and not enough protein. As noted above, high saturated fat with a few too many carbs will lead to weight gain or at least a plateau.… Read more »
Geri
19 days 4 hours ago
Most recent protein recommendations from Mark are .5 grams of protein per pound of lean body mass. So a 200 pound male minus 18% body fat is 164 pounds lean body mass with a protein need of 82 grams a day. That is less than 3/4 pound of beef a day (at 90 grams protein in 3/4 pound beef) for your total daily protein needs. Also note that the normal portion size for most protein sources (meat, fish, fowl) is 3-4 ounces. If you eat out a lot, most restaurant portion sizes are double that or more. As a nation,… Read more »
Aaron H
19 days 4 hours ago
A grown man can’t really eat too much protein. For obvious reasons. Not to discredit Mark, but if protein is very low and so are carbs, the rest of the calories must come from fat. If you are eating the fattiest cuts of meat on keto (which you should), you’ll hit your protein macros before fat. So this leaves a window of opportunity to adjust fat intake by adding it or leaving it alone. Most will add fat thru dairy. These longer chain acids take forever to digest leading to elongated fasts and not actually being able to eat and… Read more »
Bob
Bob
18 days 22 hours ago

Nope, this is not correct. You need to restrict protein on the Diet, not “make sure you get enough protein”

ShaSha
ShaSha
19 days 5 hours ago
Tim, it is entirely possible to be strictly keto and not see “any noticeable results”. It happened to me. I followed the keto regimen as described in Mark’s book (and other places) for about 4 years and all I got was extremely elevated cholesterol, fasting blood glucose, and high blood pressure (which i never had before), as well as very little to no weight loss. In short, I was becoming quite ill, and this is with including regular intermittent fasting (longer fasting window most days). I decided I had enough and slowly transitioned back to a moderate complex carb/low fat… Read more »
Melinda
Melinda
17 days 19 hours ago

“Don’t be afraid to go against the group if that is what works for you.”
I’m in love with this statement. Thank you.

carpburger
carpburger
17 days 15 hours ago

YES! If it doesn’t work, it doesn’t. Everybodys different. I was looking for salvation in dietary habits and ended up realizing a lot of people perform very well eating ordinary foods. I might try some diet again at some point but currently I’m leaving all that to others. Still curious about what goes on in the field, though.

carla
carla
19 days 2 hours ago

My biggest mistake was eating too few calories (a bad habit I’ve had for years). I recently started eating at least 2000 calories a day and I am finally losing inches.

Liver King
19 days 48 minutes ago

– increase your “healthy” fat consumption
– buy a $20 precision xtra meter… test serum ketones and blood sugar
– incorporate MCT oil and/or caprylic acid (CapTri)
– Incorporate apple cider vinegar for the acetic acid

If all else fails, do what our early ancestors did all the time… do a 5-day water only fast and/or, at least incorporate a 24 hr fast once a week. Now you’re in ketosis!

Bob
Bob
18 days 23 hours ago

The dirty secret of the keto diet as found in the Reset Diet is that it is actually not just a very low carb diet (that I could handle from being Primal), it is a very low protein diet as well. If you follow the guidelines as to protein consumption, it is laughable how little you can actually eat on the program in a day. My guess is that you are well above the protein guidelines, as most people will be who try the diet. It is a head fake calorie restriction diet at its root.

Lindsay Taylor
Lindsay Taylor
18 days 21 hours ago
The Keto Reset Diet does not recommend very low protein. The recommendation is for most people to start at ~0.7 grams per pound of lean body mass and adjust accordingly for activity level and goals (like the general primal guidelines, actually). It is not necessary to drop protein to very low levels to achieve nutritional ketosis nor to lose weight. It might well be the case that part of the “magic” of the keto diet is that it helps people comfortably modulate their calorie intake, but TKRD does not recommend that they do so by failing to eat sufficient protein.… Read more »
Shary
Shary
18 days 10 hours ago

All of these responses, although conflicting, are correct to some degree.. Some people are able to achieve ketosis and weight loss quite easily (and can therefore get away with eating more carbs/protein). Others need to drastically reduce both carbs and portion sizes (including protein) and STILL struggle with it. Keto isn’t a carved-in-stone endeavor and needs to be adjusted individually. I strongly suspect that quite a few people who think they’re in deep ketosis are really mostly in the Keto Zone. But it doesn’t matter if they are achieving their goals.

Laura H
Laura H
18 days 10 hours ago

You could be eating too much fat. To lose weight, you still need to create a calorie deficit. Also, as Mecko mentioned, you have to keep your protein at “moderate” levels, excess protein will prevent weight loss. .

Carol
18 days 7 hours ago
Try not to get discouraged, if you were not a carb King before you started the diet that might be why your weight loss is little. I’m diabetic and I wasn’t a big junk food junkie but I do have weight to lose. I think that these great amount of weight losses that we hear that happened very quickly are due to people that eat a lot of carbs chips, candy, regular soda pop fast food, then when they start the keto diet and they cut out all those carbs of course they’re naturally going to drop a bunch of… Read more »
Melinda
Melinda
17 days 19 hours ago

Sure. Dr. Eric Berg says it is possible to be on keto for a while with no weight loss because your body is using the shift to repair and renew, restore hormone balances, heal the effects of too much stress, etc and when your body is ready and feels safe, the weight loss will come.

Caroline Hind
14 hours 18 seconds ago

Some great answers on here. I’m also thinking that any underlying issues that make losing weight harder for some people could take a lot longer to resolve. So, for example, thyroid and adrenal health may need many months of quality nutrition — nutrient-dense real food with minimal inflammation-causing food — to become optimised. Or imperfect gut health, disrupted gut microbiome, etc. may impair nutrient absorption and mean more time needed to return various body systems to optimal health. Be patient and know that you are going in the right direction 🙂

lorenzo lietti
lorenzo lietti
19 days 7 hours ago

what about the rampant popularity of exogenous ketone products?

Linda McDonald
19 days 6 hours ago

Pointless and a waste of money. If you’re doing it cotrectly, you’re producing your own ketones. If you’re NOT doing it correctly, you’re still in glucose burning mode!

Liver King
19 days 39 minutes ago

You said it! Our physiology was not designed to use both substrates simultaneously… stay Primal… honor your DNA… be wildly happy, healthy and strong.

If you have a neurological and/or medical condition (or, you’re an elite war fighter using O2 rebreathers) that requires above 5.0mM BHB, I’d fast to go even deeper into ketosis… lastly, I’d consider esters and salts as a last line “supplement” option… otherwise, they’re rubbish. There, I said it too!

Liver King
19 days 7 hours ago
I’ve been doing keto stents since my collage days (>20 years ago). At that time, I was bodybuilding and there was no more effective way to get all ripped, maintain muscle and feel pretty dam good (mentally and physically) throughout the process. I decided to go full time keto about 8 years ago… as a competitive crossfit athlete with multiple workouts / day, I experimented with years of full time keto and years of keto cycling. Even when I have some carbs (honey, fruits, potatoes, sorghum), my serum BHB still hovers around .5mM. It’s the weirdest thing… when I, and… Read more »
Linda McDonald
19 days 6 hours ago

Interesting! Sounds similar to how our ancient Paleo ancestors would have eaten actually.

Markus
Markus
19 days 5 hours ago

How do you eat 5,000 calories in one meal?

Liver King
19 days 5 hours ago

With practice! The first week is not easy… but, it gets easier… after a week or two, it’s the new normal. You can see exactly what I eat on my “About Us” page at Ancestral Supplements dot com > About Us. When I eat 5,000 calories in one sitting, I essentially combine meal 1 with meal 2.

Let me know what you think…

Markus
Markus
18 days 10 hours ago

Wow – great stuff, thanks! How do your lipids look with a diet like that?

Liver King
18 days 10 hours ago

Lipids are a proxy to something else… something that we (nor) medical science understands yet. I suggest that we re-frame the narrative to do more good.

– Dietary cholesterol has little, or nothing, to do with blood cholesterol numbers.
– Heart attacks occur more often in people with “normal” ldl cholesterol numbers.
– Inflammation, triglycerides, fasting blood sugar and blood pressure are better predictors of heart health.

Jennifer L.
Jennifer L.
19 days 7 hours ago
You have very many blog posts and books on the subject of health and nutrition. I keep thinking to myself as I navigate feeding a family of five that it shouldn’t be so complicated. Yet it is! I botch up my fairly clean diet all the time. I’ve been a brown rice-noodle-no veggie-tofu-eggs-dairy vegetarian in a past life; I’ve done healthy-whole-grains with vegetables vegetarian; vegan (the carbivore type, not raw foodie type); I’ve been gluten/dairy/soy free since my oldest daughter was born; mostly grain free since my youngest son was born; and I am still finding that I dive headlong… Read more »
Mel
Mel
18 days 18 hours ago
Thanks so much for this post Jennifer as I can relate to you. I don’t want every meal to become so complicated as it takes the fun out of life. I’m not gonna obsess about food instead look at what is real food and cut out the processed junk etc. With moderate cardio and weights and yoga. Eat when I’m actually hungry not when I’m bored or stressed. The other day I came in from work after driving a long commute stuck I’m traffic etc I thought I was hungry but instead went for a 20 minute walk and I… Read more »
Elizabeth Resnick
19 days 7 hours ago

I am totally in the keto zone and have been for years now…I refer to it as “borderline keto.” I’m not trying to lose weight, just want to look and feel as good as possible. I do not measure or track anything but just eat high fat/moderate protein/low carb. Sometimes I forget to eat. I work a 12+ hour shift bartending on Fridays, and credit keto for keeping me more focused and energetic than many of my twenty something co-workers. This is just totally a way of life for me.

Mike
Mike
19 days 7 hours ago

“cross-country move without issues.” You’re leaving Malibu? Please fill us in!

Matheus
Matheus
19 days 7 hours ago

Is it possible to be in Keto while still drinking Pepsi?

Tonya
Tonya
19 days 6 hours ago

To my knowledge the added sugar is not allowed in the Keto diet

Antonio
Antonio
18 days 13 hours ago
Being in ketosis isn’t a matter of what’s allowed on a list, it’s the actual, objective state of your metabolism. testing will answer that question unequivocally. In small enough quantities or, as others have pointed out, artificially sweetened, I would guess probably. I’m talking juice glass servings, not main beverage or source of hydration. My counter question to Matheus: why would you want to? Aren’t you contemplating doing this for your health? Actually I have known several people so addicted to Pepsi I imagine they would understand your concern. Not usually other sodas but sometimes. Or coffee drinks. If I… Read more »
Linda McDonald
19 days 6 hours ago

Maybe sugar free~

Shary
Shary
19 days 6 hours ago

Maybe with artificially sweetened Pepsi. But Keto is all about good health, more energy, and losing weight if necessary. Pepsi isn’t about any of those things, no matter what it’s sweetened with.

Curtis
18 days 11 hours ago

I would suggest starting with the Primal Blueprint if you have this question.

rafael
rafael
19 days 6 hours ago

Simple: after keto = carnivore diet

Ethan
Ethan
19 days 4 hours ago

The ultimate tool in the arsenal. I have been going straight carnivore for about 2 months. I have had a deviation or two, but nothing major. I thought I would do this and then test eating blueberries or a certain veggie, but I just don’t want to. Enjoying the carnivore WOE and it seems to be the perfect “after” keto step.

I also think Grok might’ve taken this route through the winter, maybe in the summer having the occasional fruit source. I might try that in the summer

Jeff
Jeff
17 days 9 hours ago

Yes, Grok absolutely was carnivore. There simply wasn’t much else to eat during the Ice Age, especially in northern latitudes. Read about glacial and periglacial environments. You’re not growing food there.

It may not matter If your metabolism is healthy, but there are good examples of healing horrible problems by eliminating plants. Check out Mikhaila Peterson’s story…

Jen
Jen
16 days 7 hours ago

That’s where I went. I love it so much, it’s so freeing. Occasionally I’ll cycle in an avocado. It feels a little subversive, and I don’t dare tell anyone outside of this community, they wouldn’t understand. They already think I’m too extreme following Paleo, but I’ve always been an outlier.

Barbie
Barbie
19 days 6 hours ago
Perfect post for me today, since I’m currently experimenting with carb cycling, after 9 months of clean Keto preceded by 9 years of Primal (9 send to be my number lately). Primal enabled me to ditch my diabetes and all meds, and helped me lose 40 pounds, but Keto shaved off another 6 pounds and brought my blood sugars into the 90’s and sometimes 80’s, well into normal. I’d still love to take another 5 pounds off, but the scale has stopped moving despite my best efforts for several months. So I’ve been experimenting with carb-ups consisting of Keto foods… Read more »
Pilgrim
Pilgrim
19 days 6 hours ago

I have been in Keto for over 6 years and love it. Keto for life! I am 71 years young! There is no after Keto for me! I play Basketball 4 times per week with men half my age!

Tonya
Tonya
19 days 6 hours ago
Hi! Thanks for sharing this article. I am leaning towards a Keto-Mediteranean diet to lose weight. I’ve started this new diet on March 5 and tomorrow is my one month. I’m enjoying it and taking my doctors advice to eat more food daily. Keto should always be above 1.51 which is something I’ve learned this past week. I noticed that one day last week I was so busy and then realized I didn’t eat much and like you say in the article, I didn’t feel hungry. I’m excited to step on the scale very soon and best of luck to… Read more »
Dean William Smith Jr.
Dean William Smith Jr.
19 days 5 hours ago

What did you mean by as long as it’s not a salami and cream cheese keto diet? I can literally find nothing negative about them other than nitrates in the salami, everything I read supports these foods for keto.

Dana
Dana
19 days 4 hours ago

I think he means make sure you have some greens/veggies and healthy fats (olive oil, avo oil, etc) in your life! Some people literally pile a plate with bacon, grate some cheese and pour oil on it and call it good. It may still put you in ketosis but it sure ain’t healthy. 🙂

Mister_Root
Mister_Root
18 days 23 hours ago
Totally agree with your question and wish Mark could answer, but I think his point of view comes from the idea of eating these as staples. Many, if not most less informed people going on keto from a SAD diet will feed on processed fats and meats and won’t eat the nutritious food that goes along with all the good fats and proteins, like the veggies, nuts and seeds, etc. Also if you don’t go for the real thing most cold cuts and cheese offerings are pure, adulterated junk. I don’t want to answer for him just sharing my feeling… Read more »
Geri
19 days 5 hours ago
I like being on a keto diet. I feel so much better physically, mentally, and emotionally than I ever did before. It has taken quite a while (10 years in and out of keto) for me to crack the personal code of how to make it work for me full time, but now that I know how, I do not see any reason to switch back. Oh, I might have a bit of a higher carb day now and again, but it is just easier to stay keto all the time. In exchange for the carbs, I get to eat… Read more »
Julianne
19 days 4 hours ago

I’ve been leaning up and doing so very successfully on a high protein, moderate carb, low fat diet. It works better for me than any other way of eating. I eat 2.3g per kg protein, split into 4 meals. Paleo carbs. one small glass wine a day. Almost no added fat, just what is in the meat and a little in dressings. I’m post menopuase and have experimented with a few different diets, however this is by far the most successful. I also lift heavy weights (powerlifting)

Chuck37
Chuck37
19 days 3 hours ago

Do you lose some of the anti-inflammatory benefits if not fully keto?

Vicki M
19 days 3 hours ago

No doubt this has been discussed before…..however, for a 60 year old post menopause woman with osteoporosis (but still active, going to gym, walking etc), is Keto reset a good option?

Kathy
Kathy
19 days 1 hour ago

I am a 63 year old post menopausal women with osteoporosis and am mostly primal (meat, fish, chicken, veggies and fruit, some quinoa and beans) but also hypothyroid. I lift weights and walk on an incline. Wine at night. No sweets. Because of thyroid I have read that keto may not be best for me. I do not need to lose weight only tighten up. Need to lose ab fat. Maybe keto would do that?

Zim
18 days 23 hours ago

I’m a 52 year old woman with Hypothyroidism and I’m doing great on Keto. I am loosing weight, slowly but it is coming off. It’s the only thing I found that will work. I get my carbs from vegis, mostly salads in the evening. Sometimes a few nuts, counted or measured. Eggs, cheese or meat for breakfast about lunchtime. Butter or coconut oil or MCT oil in my tea. Just don’t do low calorie with hypothyroidism.

Rick
Rick
19 days 1 hour ago

I am 59 year young male. I lost 50 lbs in 90 days and I will be wearing 34” waist pants tomorrow for the first time in 35 years. I am fully in control of my weight and have broken my addiction to carbs. I feel great and no l longer use CPAP, BP pills, and many other fat guy trappings.

Dave
19 days 1 hour ago

The study of no adverse effects was on bones. Didn’t reference heart health at all, yet the author says in general terms “no negative side effects”.

Any diet high in animal products and low in carbs will raise cholesterol and will have negative impacts on your health.(heart, digestion, energy, etc). Glucose is the number one energy source for the human body, not fat.

The ketogenic diet is beneficial for epilepsy patients. And that’s about it.

Kathy
Kathy
18 days 13 hours ago

F.Y.I. Folks with higher cholesterol live longer.

Antonio
Antonio
18 days 13 hours ago

Ketosis is beneficial for schizophrenics and those with dementia and those with anxiety and for the bipolar and those fighting many kinds of cancer and … those are just what comes immediately to mind! Oh, yeah, and those trying to loose weight.

Daniel
Daniel
18 days 12 hours ago

Well thanks for your expert opinion ! Totally opposite of what the experts and Doctors do say . Cholesterol goes down in almost all cases anyway, and HDL goes up. Troll somewhere else..

Gregory Borchert
Gregory Borchert
18 days 22 hours ago
Thanks for getting things right. What happens after keto is a better life! I started a low carb regimen at 315 pounds twenty years ago. Based on the book Protein Power, a popular resource at the time, I reduced my net carbs to under 50 grams and added some exercise to my life. I lost 125 pounds over the course of a year or so, and managing carbohydrates have kept it off for two decades. Those baby steps led me through a wonderful paleo journey to where I am today, loving the ketogenic lifestyle, weighing 185 and at age 67… Read more »
Christina
Christina
18 days 22 hours ago

This is by far the best article I have read on the Keto diet. It really wrapped up exactly how I feel…

Cee
Cee
18 days 20 hours ago

Outstanding post….man am I ever there! Down 31 pounds and needing a soft landing from this burner.

Gareth C
Gareth C
18 days 16 hours ago

Fortunately after dedicated time building the keto machinery, I can now enjoy a carb-filled cheat day once a week (sometimes as much as ~15,000 calories over the course of a day, and as high as 70% carbs; mostly containing delicious junkfood) and be back in full ketosis not 48 hours later. No weight gain, and feel amazing every day.

Liver King
18 days 9 hours ago

I second that! I’d like to also point out that this is likely very primal in a way that’s reminiscent of our early ancestors coming up on a fig tree full of figs… or a honey hive brimming with honey… or berry bushes, or whatever; we would have gorged.

Donna Munro
Donna Munro
18 days 2 hours ago

Reminds me of stumbling on a fairyland of blueberry and huckleberry bushes growing wild and eating berries upon berries as we wandered through the woods, under an enchantment. That was so cool. Gotta do that again. So glad some wildness remains. Viva la Vida!

Kathy
Kathy
18 days 13 hours ago

Pulverized Carbs – good description. Love you way with words Mark.

Nonie De Long
18 days 13 hours ago
I loved this post, Mark! It’s true! Whenever I’m in ketosis I can handle any tempting lower quality foods without any stress. I distinctly remember the first time I cruised the pastry isle at the grocer’s with no feeling of depravation or desire. It’s very freeing, considering how bombarded we are with these foods. Aside from the incredible benefits of keto for physical health, I see this diet/ lifestyle as THE NUMBER ONE DETERMINANT OF OUTCOME in working with individuals with chronic mental health issues. I don’t read much about that. I also wonder if you could write a post… Read more »
Donna Munro
Donna Munro
18 days 2 hours ago

That’s interesting. I know my ADD symptoms are way less problematic when my diet is lower carb higher fat.

Daniel
Daniel
18 days 12 hours ago

I’m wondering if the keto breath goes away after the first month , when the body gets better adapted …..if not will have to have more carbs.

Shannon
Shannon
18 days 10 hours ago

I have a question. I firmly believe that Keto can be a sustainable diet, but I have friends who are appalled/horrified that going Keto means not eating fruit or grains EVER (vitamin/mineral deficiency being their concern). At what point would a person need to consider vitamin or mineral deficiency or supplementation while being Keto? Is it even an issue?

Liver King
18 days 9 hours ago
It’s a non-issue! Genus Homo only relatively-recently (200,000 years ago) evolved the ability to even digest such foods, courtesy of amylase. Do what we have always done… honor your DNA… eat nose-to-tail… eat plenty of veggies (especially the fermented variety), consider local in-season fruits and never go back to grain… well… almost never! A little hormesis is by very nature good for the organism. If you eat a well varied, nose-to-tail (inclu liver and bone marrow) diet that’s high in healthy fats, get plenty of pink salt, love the whole eggs, eat some fermented veggies, get sensible sun exposure (or… Read more »
John B
John B
18 days 9 hours ago

What you don’t touch on, and it seems to me to be up there as one of the biggest reasons people fail keto initially or after, is alcohol, more specifically, beer and wine. Drinking socially also usually is paired with non-keto foods, exponentially causing failure.

John B
John B
18 days 9 hours ago

What you don’t touch on, and ranks up there with one of the biggest problems, is alcohol, specifically beer and wine, and when drinking socially, it is usually combined with high carb snacks, exponentially causing failure

Marquis
Marquis
18 days 3 hours ago
Mark, I love your blog but let’s be realistic, the average Joe shouldn’t be thinking about his diet like that and neither should I. Such changes should be made with the support or warning from a doctor or nurse. You are a former athlete, you have worked in the sports/fitness/gym world your entire life, and any reader of that blog should have that perspective in mind. You seek to educate the masses, but the advice you provide are not realistic for everyday people without any background or prior experience in fitness/sport/physical education training. That’s why I prefer the approach from… Read more »
Crystal
Crystal
18 days 1 hour ago
Great read! You’re the only one who’s even mentioned keto not working. I felt like an alien after doing 6 months of keto with only 6lbs of weight loss, all in the first two weeks. I started with 1800 cals, then 1600, then 1400 and nothing worked. I’m a 200lbs female with a good 50-70lbs to lose so I was so confused as to why it didn’t work for me (I still am?) I’m currently carb cycling with (3)0g carb days, (3) 50-60g carb days and (1) 200g carb day. I’ve seen no changes in the scale or measurements but… Read more »
Shary
Shary
17 days 9 hours ago
Without knowing exactly what you eat it would be hard to pinpoint the reasons why you’re not losing weight. One thing right off the bat: 200 grams of carbs is way too much for serious weight loss, even if it’s only one day a week. Ditch the extreme stuff by keeping your carbs around 50 every day (an approximation) versus clouding the issue with no-carb days followed by days of too many carbs. A lot depends on what kind of carbs you’re eating. Keep a journal of everything you put in your mouth, including liquids other than water. Try sticking… Read more »
json formatter
16 days 19 hours ago

When you fully commit to the ketogenic diet, you’re committing to rebuild your fat-burning metabolic machinery

Saitama
16 days 18 hours ago

Attaining ketosis is probably the best help one can do for himself or herself , if they are looking forward to loose weight.

Emilia
Emilia
16 days 7 hours ago

Paul Jaminet gives examples of several people who are ketogenic dieters, and after years of using it died of tumors of the digestive system. This is associated with a shortage of mucous because of the small amount of carbohydrates.
He recommends 100-150g of carbohydrates a day. What do you think about it?

Vince
14 days 23 hours ago

This pattern happens so often. January seems to bring with it a large number of people looking for fast fixes to complex problems. You’re so right about people just adding on carbs when they stop keto. That’s a seriously risky pattern but it’s exactly the approach that many seem to take.

Daved Terrell
12 days 4 hours ago

I see Keto as a lifestyle to maintain my health and prevent diseases not a temporary thing. I’ve been essentially Keto for over two years and make adjustments periodically thru fasting and carb intake but looking more to nutrient intake and consistency than anything else.

Animanarchy
Animanarchy
4 days 1 hour ago
I mow down on lots of pizza without too much of an insulin response… because I just eat the cheese and toppings and throw away the crust. Actually one of my staples. I often microwave them (bit of radiation, I know) for convenience because it’s so much more enjoyable and convenient to eat when the cheese is melted without having to wait for the oven. There’s a chain pizza restaurant around here that throws out plenty of pizzas, in the boxes, and I regularly salvage them from the dumpster. I know it’s an irresponsible way to feed the wild life,… Read more »
Dale Williams
Dale Williams
3 days 8 hours ago

Well said. I find that your description of what happens down the road to be spot on. That is exactly my experience being just over 2 years in the low carb universe.

Mike
Mike
2 days 13 hours ago
Great read Mark! If been keto for about a year and a half and what you describe is so accurate. Skipping meals not because your too busy but because you don’t get hungry and just forget. I have an energy level that exceeds what I had as a mediocre high school athlete. It has literally changed mine and my wife’s lives. We have remained keto; not because we still need to lose weight, not because I feel better and have more energy, not because of the reduced inflammation and not because it cleared the acne on my back; we continue… Read more »
Dan Duprey
2 days 12 hours ago

For me I think I will always be on a ketogenic diet. I’m in my sixties and have been very obese and sedentary most of my life. Any other diet brings back intense cravings for sugar. I don’t think I will ever reach my ideal weight (my BMR makes sloths look like rabbits), but this diet helps my blood pressure and BG a great deal. And eating low carb is somewhat easier that it was back in the sixties.

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