Eat less than 20g per day of carbohydrates
Eat around .8g per day of protein for each pound of lean body mass
Eat enough fat to not be hungry
Don't count calories, but DON'T go hungry, either

My macros are:
 carbs < 20g per day
 protein ~ 100g per day
 fat ~ 125g per day
 Calories ~ 1600 per day (but not important)

If you ever weren't overweight as an adult, use that weight as your lean body mass weight.

Otherwise, use these body fat pictures to determine your body fat percentage, then multiply your current weight times the percent body fat.  
Subtract that amount from your current weight to get your lean body mass weight.

For instance, if you weigh 200 pounds and have a body fat % of 35%:  
  200 x .35 = 70  (your amount of fat)
  200 - 70 = 130 (your lean body mass)
  130 x .8 = 104g of protein per day

Remember, protein and fat are guidelines.
What's critical is to keep carbohydrates below 20g per day.

As you transition from a standard American diet, you will likely feel lethargic for a week.  
This is called the keto flu.  It will pass, and you'll feel better than you did before.

If you're an athelete, you'll definitely experience a performance drop.  
It might take two months before you're back to normal.  
After that, your performance will be better than before.

This is a life-long change, not a diet.
You will have ups and downs.
You will do better some weeks than others.
But, stick with it.  
The health benefits cannot be underestimated.

LCHF For Beginners



Low Carb Cardiologist

The Obesity Code

Break Nutrition

Keto Endurance


The Sugar Conspiracy (a great summary article)

What If It’s All Been a Big Fat Lie

Review of “Why We Get Fat” by Gary Taubes

Review of “Wheat Belly” by Dr. William Davis

Review of “The Big Fat Surprise” by Nina Teicholz

Ketosis – Advantaged or Misunderstood State?

Los Angeles Times, A Reversal on Carbs

A Call for a Low Carb Diet That Embraces Fat

How to Keto (Downloadable Document)

Low Carb Diets and Cholesterol

Four Patients Who Changed My Life

Cholesterol and Heart Disease

The History of All-Meat Diets

Low-Carb, High-Fat Is What We Physicians Eat. You Should, Too.


A rigorous assessment of the myth that cholesterol causes heart disease

Protein vs Energy

An Update on Demonization and Deception in Research on Saturated Fat

Reversing Alzheimer’s Disease – Dr. Dale Bredesen, MD

Dr. Eric Westman – Duke University Lifestyle Medicine Clinic

Diet, Health and the Wisdom of Crowds

Heart of the Matter Part 1 – Dietary Villains

Heart of the Matter Part 2 – Cholesterol Drug War

Sugar: The Bitter Truth

How to Eat to Get Pregnant

Dr. Mercola Interviews Dr. Stephanie Seneff on Statins

Science Behind Low Carb High Fat (LCHF) Diets

How Your Blood Panel Values Respond to a LCHF Diet

How Bad Science and big business Created the Obesity Epidemic

Nutrition and Mental Health

Run on Fat Movie

Minding Your Mitochondria (MS)

Dr. David Perlmutter at the Buck Institute

Overcoming Psychiatric Problems by Healing the Digestive System – Dr. Campbell-McBride

Widowmaker TV Version

Dr. Paul Mason - 'From fibre to the microbiome: low carb gut health'


Preventing Alzheimer’s Disease is Easier Than You Think

Sugar’s ‘tipping point’ link to Alzheimer’s disease revealed

Conditions and Diseases Prevented and Helped by a Low-Carb, High-Fat Diet

Your “Healthy” Diet Could be Quietly Killing Your Brain

High Carbohydrate Diets and Alzheimer’s Disease

The Cure for Diabetes

The Benefits of a Ketogenic Diet and Its Role in Cancer Treatment

Cancer is a Metabolic Disease that can be Managed with a Low-Carb Ketogenic Diet

A High Fat Diet Could Help Autism

Rheumatoid Arthritis and Osteoarthritis Information

We May Be Able to Reverse Signs of Early Alzheimer’s Disease

Reversal of Cognitive Decline: A Novel Therapeutic Program

Omega-3 levels affect whether B vitamins can slow brain’s decline

The Antidote to Alzheimer’s

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