If you want to lose weight, then cut the carbs down until you start dropping. It’s always a balancing act. After decades of Weight Watchers and other crazy diets I now don’t count a single thing. It is the most intuitive way of eating for me for over 3 years now. I pretty much stay at goal weight and still enjoy my red wine, 90% chocolate at weekends and some occassional low carb baking.


But even if you’re not trying to lose weight, the keto meal plans might appeal to you. By limiting sugars and processed grains, you lower your risk of type 2 diabetes. Eating an array of heart-healthy fats, like nuts, olive oil and fish, can decrease your risk of heart disease. And while some people stick to a super strict keto diet, with 75 percent of their diet coming from fat, 20 percent from protein and just five from carbs, even a less intense, modified version can help you reap the keto diet’s benefits.
Have a hamburger but not the bread bun, load it up with veggies and cheese. Instead of a sandwich, have the fillings on a salad or wrapped in nori (seaweed) sheet, wrapped in slices of ham or other deli meats. And instead of cheesecake with a biscuit base and sugar-laden filling, have a base made of ground almonds topped with cream, cream cheese, and berry filling.

If you want to lose weight, then cut the carbs down until you start dropping. It’s always a balancing act. After decades of Weight Watchers and other crazy diets I now don’t count a single thing. It is the most intuitive way of eating for me for over 3 years now. I pretty much stay at goal weight and still enjoy my red wine, 90% chocolate at weekends and some occassional low carb baking.
This is a wealth of information. My husband and I are starting the keto diet tomorrow and I knew nothing about it. When I sat down to look up information about it, I found this. Thank you! This is everything I need to know in one place. We are not as healthy as we’d like to be and I am optimistic this will help us obtain our goals, along with an exercise plan.
Pumpkin is a starchy vegetable and carrots do indeed grow below the ground but aren’t as high in sugars as pumpkins. Take a look at this list of carbs in vegetables to see the comparisons. I also eat beetroots which are higher in carbs but they are so packed with nutrition, I allow it. Nothing is out of bounds, depending on your level of carb intake you want to reach.

Hi Cyn, The numbers are general guidelines but will vary depending on many factors, such as activity level, insulin resistance, weight and more. There is no single magic number, just conventional recommendations that are a good starting point. I will have a macro calculator coming soon that will help determine what is best for each person, but even then it’s an approximation. The only way to know for sure is to test. If keto is your goal, it’s usually best to start lower and then see if you can stay in ketosis when increasing.


The link above is a video to my YouTube channel that helps understand Phase 2 of the Atkins diet or low-carb lifestyle I want to thank whomever is in charge of doing this website because I found a lot of information on here to be quite useful and I appreciate the fact that we can open up and share our ideas with each other I recently lost over a hundred pounds doing this and I just want to show other people with it also I have a Facebook group called healthy living for a healthy life so come join and check this out I wish everybody luck on this adventure of losing weight and becoming more healthy have a beautiful day thanks again
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
Hi Kristy, that is great that you have discovered us and you have a LCHF nutritionist on board. You are ahead of the game already! This will be an exciting time ahead for you as you will really learn so much about nutrition and your health. You will discover new ways to cook, which will eventually become your new favourites. You will lose weight and gain so much energy. You will also lose that constant feeling of guilt associated with eating, which is what I had. Eat too much, feel guilty, eat less, then overeat because you’re starving, feel guilty, and so the cycle continues. My weight has remained below my weight watchers goal for 2 years now without counting a single thing, how refreshing and healthy. You will gain control of your appetite and actually want to eat nutritious foods. Wheat and sugary foods no longer appeal (this is from me who used to buy 5kg bags of flour for my baking).
Atkins 40 is an easy low carb diet plan based on portion control and eating 40g net carbs per day. If you have less than 40 pounds to lose, are pregnant or breastfeeding, or want a wider variety of food choices from the first day of your diet, Atkins 40 could be a great fit for you. With Atkins 40 you can enjoy a range of food that you choose from. From protein and veggies to pasta and potatoes, there is an extensive list of food to plan your meals around while still losing weight and feeling satisfied.
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