Frequently Asked Questions

How long have you been on the Ketogenic Diet?

I started keto on January 13th 2015

What are your macros?

Keep in mind that eating a high percentage of fat keeps your body satisfied and fuller much longer than carbs. I never feel hungry or deprived with these macros. Each person should set up their own macros with the Keto Calculator.

Starting Macros:

1347 kcal Daily Calorie Intake
20 g Carbohydrates (6%, 80 kcal)
80-90 g Protein (27%, 360 kcal)
101 g Fat (67%, 907 kcal)

Current Macros:

Daily Goal: Calories: 1,515  Protein: 76 Fat: 126 Carbs: 20

Decided to up my caloric/fat intake.

What are your stats?

31 years old, 5’11” Starting weight: 289lbs

Do you count net carbs?

Yes. 20g net. (Net carbs is the total carbs in an item minus fiber)

Do you exercise?

I did not exercise at all my first 24 weeks. I felt like I needed to get in a groove with my diet before I made too many changes. This worked great for me because in the past I would do too many things and once and fail. After week 24 I decided to do 45 mins of exercise/weight lifting  2-3x a week.

What are your favorite recipes?

Tuscan Keto Chicken and Twice Baked Cauliflower Casserole

Do you have “cheat” meals?

No. I remember planning when my first “treat” meal would be when I first started, but after awhile the cravings went away and when the day came, I didn’t feel the need. Lots of people feel a lot of stomach upset after cheating, and it’s just not worth it to me!

What is your goal weight?

175 LB?…. Healthy!

What other diets have you tried?

You name it, I’ve tried it. South Beach Diet, Atkins, Weight Watchers, B-12 Shots with diet pills, 21 Day Fix, Slimfast, Jucing….The list goes on.

What are the first two weeks like?

The first two weeks I felt tired and hungry. I realized that I wasn’t actually hungry as much as I was detoxing and craving sugar. Sugar is 8 times more addictive that cocaine, so your body literally goes through a withdraw. As long as you stay on top of your electrolytes and stay hydrated it will pass and then you feel better than ever! I now have so much more energy and mental clarity.

Do you have carbs in your house?

Yes. I have a three year old and I’ve learned to deal with having carbs around. I figure that in life they will always be around, so I had to learn how to deal with it at some point. If everyone in your home is eating low carb then of course it’s always a safer bet to keep carbs out of the house.

Does your family eat keto?

My husband and I both eat keto. Our three year old eats healthy, but is not on keto.

How did you find out about keto?

Reddit Keto

Do you consider keto a lifestyle change or a diet?

This is an easy one, it’s definitely a lifestyle change. If you go back to your old ways, the weight will come right back on. I will never eat a high carb diet again.

What are your favorite sites for recipes?

 Caveman Keto, I Breathe I’m Hungry, The Iron You.

Where else can I follow you?

Instagram , YouTube, Twitter and Facebook.

41 Comments

  • Reply
    Amarilis Alejandro
    July 13, 2015 at 4:12 pm

    I just cried watching your week #12 video update………you are so Inspiring.
    Thank you, thank you, thank you!!!! <3

    • Reply
      Suzanne
      July 16, 2015 at 12:42 am

      Thank you so much! Weight loss is so emotional! Thank you for your support!!!

      • Reply
        Amanda
        July 14, 2016 at 3:28 am

        Hi Iam confused on how to get my macros?

        • Reply
          Suzanne
          July 15, 2016 at 2:44 pm

          Check out my post called “Getting Started”

          • Chris
            October 26, 2016 at 12:59 am

            Hi Suzanne, I Just started my journey with keto about a week ago. I haven’t started tracking my macros because I read somewhere it makes it a littler easier to come off of sugar and carbs. Anyway, I am trying to figure out my macros/calories/% using the website you recommended. But I am confused at the part where I can choose the different percentages. I am probably overthinking this but I want to do it right from the beginning. I want to be able to put in my stats and be told what macros and what calories to eat. Maybe I am having some brain fog… haaaalp me.

          • Suzanne
            October 30, 2016 at 5:08 pm

            Glad you figured it out! You’re going to do great!

  • Reply
    Britzen
    July 20, 2015 at 2:03 am

    Hi! I’m so glad found your videos, I’m close in numbers to you (Started at 284 @5’9″, down 16 since Mid-June). I was wondering if the macros you posted in the FAQ are for your current weight, or is that what you started with as well?Thanks for your inspirational blog!

    • Reply
      Suzanne
      July 27, 2015 at 5:24 am

      No, I change my macros every 25-30lbs. I did increase my deficit after the first few weeks when my appetite went way down and have been pretty close to my current macros for awhile. Thank you for your support! : )

      • Reply
        Britzen
        July 27, 2015 at 1:49 pm

        Thanks for the reply! Since my appetite had decreased, I amended my macros after reading your FAQ and i’m down another 5 lbs! Thanks again, Keep posting!!!!!!

        • Reply
          Suzanne
          July 27, 2015 at 9:49 pm

          That is SO awesome!!! I’m so proud of you! Please keep me posted on how you’re doing!

  • Reply
    Jodie
    July 25, 2015 at 3:18 pm

    I am very inspired by you. I recently began the keto diet and it’s nice to see a real person giving information about this. Your success is inspiring. Keep posting videos. I am just finishing week one and hoping to loose at least 2 pounds. I have 80 pounds to loose and it’s awesome to know that this way of eating really works.

    • Reply
      Suzanne
      July 27, 2015 at 5:25 am

      Thank you! You can totally do this, and I hope you’ll keep me updated on how you’re doing! : )

  • Reply
    Elaine
    August 11, 2015 at 11:23 pm

    Hello Suzanne from the UK,

    I’m really enjoying keeping up with your weight loss experience. I don’t normally ‘follow’ internet people, but I really like your approach. I’ve lost eight pounds and am enjoying eating again for the first time in about twenty years because I don’t feel so depressed and wrong for eating the food i love. Joyous.

    Very pleased for your success.

    • Reply
      Suzanne
      August 22, 2015 at 1:00 am

      Thank you so much! Congratulations on your weight loss!

  • Reply
    Jodie
    August 21, 2015 at 1:42 am

    Hi Suzanne, I stumbled across your YouTube whilst researching keto. Your story is inspirational and you present very clearly.
    One question I have is whether you monitor being ‘in ketosis’? I have just started keto and use keto sticks to tell me if I am actually in a keto state. Do you monitor this or just keep to minimal carbs?
    Looking forward to following your progressing story and shrinking waistline!
    Jodie

    • Reply
      Suzanne
      August 22, 2015 at 1:04 am

      Thank you so much. I don’t monitor, but if you wanted to I would recommend checking your blood ketones and not urine. I just keep my carbs below 20g.

  • Reply
    lil
    October 16, 2015 at 10:02 pm

    how many times were you eating per day?

    • Reply
      Suzanne
      October 17, 2015 at 2:41 pm

      Generally 3 times a day.

  • Reply
    Sirena
    November 24, 2015 at 1:16 am

    So inspirational! I’ve heard those who lose weight the Keto way don’t have much loose skin when they lose weight. Is that the case with you? You look healthy and fit!

  • Reply
    Alenka
    January 9, 2016 at 4:15 pm

    Hi Suzanne
    I have been following your blog and posts for a few weeks now. I have been overweight since I was 14 years old, and it has brought me a lot of suffering. I tried many things and I have over the years ocassionally succeeded to lose weight. But it never stays and since I have been dygnosed with hypoothyroidsm last year, I gained 10 more kilos. I am lost and think there is no hope for me, but I will start with Keto however, inspired by your posts.

    • Reply
      Suzanne
      January 11, 2016 at 10:34 pm

      Email me if you need any help! Trust me, you can do this!!!

  • Reply
    Laura
    January 22, 2016 at 12:18 am

    Hi there – stumbled upon your Instagram and now want to start a keto diet. Done a lot of research – here is where I’m stuck. Are there pre planned meals to keep within the macros or do I need to do the math for a solid month on everything I’m making. I feel so out of control being as if for the last 3 weeks I’ve been on what I thought his diet was, just eating lots of protein and fats where it fit in and haven’t lost anything.

    Do you happen to sell meal plans? A breakfast, lunch and dinner per week plan?

    Thanks and congrats! You look fab!

  • Reply
    Jackie
    February 3, 2016 at 6:30 pm

    How do you keep on top of your electrolytes so you don’t get dehydrated besides drinking water?

  • Reply
    Crystal
    February 5, 2016 at 12:06 am

    Hi Suzanne,
    How many lbs on average were you losing in a week/month? I checked out the Keto Calculator you recommended, and with the macros, it said I would lose 2.8 a month. A loss is a loss, but that does seem a little low?

    • Reply
      Suzanne
      February 7, 2016 at 12:21 am

      Average was 1.9lbs a week…the keto calculator just shows you a minimum.

  • Reply
    Diane
    February 14, 2016 at 8:43 pm

    What supplements do you take?

    • Reply
      Suzanne
      April 12, 2016 at 6:14 am

      Just a daily vitamin and electrolyte supplements

  • Reply
    V
    April 4, 2016 at 3:27 am

    Hi Suzanne,

    If I am currently on a Keto lifestyle but for some days when I have dinner with my parents and it is impossible to eat 100% Keto, will I pile back the weight lost? How do I still have some ‘flexibility’ within this Keto lifestyle?

    Thanks!

    • Reply
      Suzanne
      April 12, 2016 at 6:02 am

      I think its always possible to eat keto if you plan ahead. That being said each person will have to decide when or if they want to allow non low carb foods. I think it mostly comes down to willpower and self control. If you find that that one meal causes you to go way off track than avoid it.

      • Reply
        V
        April 20, 2016 at 8:06 am

        Hi Suzanne,

        Thank you for the advise!

        <3 from Sunny Singapore 🙂

  • Reply
    Stella
    April 15, 2016 at 12:12 am

    You are an inspiration not only for all the hard work you’ve done on yourself but also for being a humble, genuine and sweet human being. Much love and respect to you hun! Wishing you a successful future in all your endeavors.

    • Reply
      Suzanne
      April 26, 2016 at 5:27 pm

      Thank you so much!

  • Reply
    Nicole
    April 22, 2016 at 7:26 pm

    Hi there! I originally saw your posts on IG thanks to your loaded mashed cauliflower and have gained an interest in possibly trying this diet. I want as much information about it prior to starting and was wondering if there was a book or cookbook that you used when you first started to learn about the principles behind it, etc.?

    Thank you!

    • Reply
      Suzanne
      April 26, 2016 at 5:26 pm

      Hey! Check out my keto essentials page, there are books that I recommend on there. Also check out Reddit Keto FAQS, lots of great free info there!

  • Reply
    Bree
    June 2, 2016 at 5:51 am

    Hi!
    I’m a little confused on the best way to track the amount of protein vs fat vs carb I’m eating. I’ve used the keto-calc and I have my daily grams but I was wondering what’s the best way to log foods while also planning meals ahead of time. I feel like I’m not getting into keto because I’m not aware of my protein vs fat even if I’m not having carbs.
    Any advice?
    Xoxox
    Bree

    • Reply
      Suzanne
      June 2, 2016 at 8:04 pm

      I used MyFitnessPal to track my macros : )

  • Reply
    Dee
    July 11, 2016 at 6:02 pm

    Hi Suzanne,

    I’m so excited about following the keto lifestyle. I’ve been at it for almost a month now and have lost about 16 lbs. Should I be losing weight faster than about 2 lbs a week? I keep up with my macros on MFP, but the weight isn’t really falling off. Any suggestions or advice is GREATLY appreciated!!!!

    • Reply
      Suzanne
      July 15, 2016 at 2:48 pm

      2 lbs a week is fantastic, just keep up livable changes and try not to obsess over the scale. Focus on how you’re feeling and the rest will fall into place!

  • Reply
    Melissa Green
    July 31, 2016 at 6:28 pm

    I found your page today, of all days. Today us my weekly weigh in and I was up 0.6 lbs. I have been following a ketogenic diet for 3 weeks now and I have lost about 2.5 lbs total. I committed to 3 weeks and I would check my progress. (I have lost 45 lbs on a low-ish carb, but not keto, since 2/2016)
    Today, I was quitting. After averaging 2-4 lbs per week to less than 1 lb a week, I was discouraged. But, after finding your blog through Instagram, I have realized that I had my macros wrong! I was eating way too much fat and calories and not enough protein.
    I am hoping this will finally be the key I have been missing. I’m glad to ‘meet’ you and I look forward to catching up on your journey. I hope to find as much success as you have. 🙂

  • Reply
    Leila
    August 17, 2016 at 6:05 pm

    Hallo susa

  • Leave a Reply