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Experts talk about optimal ketosis

By now you probably know that regular ketosis and “optimal ketosis” is not the same! Researchers have discovered that there is an "optimal ketone zone" that gives the best results when using a ketogenic diet for weight loss and exercise performance. On regular low carb diets, many never reach those optimal blood-ketone levels. For most people, regular ketosis will not give a strong enough fat-burning to provide significant weight loss over time.

Other researchers, celebrities and bloggers are also becoming aware of this groundbreaking discovery. We have selected a few quotes from them here:

Doctors and researchers

Doctors Volek (PhD, RD) and Phinney (MD, PhD) are the experts with over 50 years of clinical experience in the use of ketogenic diets, and have together published more than 200 research reports on the subject. They have published several books, including the bestseller "The Art and Science of Low Carbohydrate Performance". The doctors say the following:

"Ketosis achieved through a regular ketogenic diet usually measures between 0.5 mmol/L and 1.0 mmol/L ketones in the blood, while the optimal ketosis level should be between 1.0 mmol/L and 3.0 mmol/L ketones for best results when it comes to weight-loss and exercise performance."

Dominic D’Agostino is an Assistant Professor at the University of South Florida, USA. In his laboratory, they are researching the use of a ketogenic diet to treat neurological diseases. In 2014, he made the following statement in an interview with "Nourish Balance Thrive":

"What is the optimal level of ketones while in treatment? To put it simply from what I have seen, I would think somewhere between 1.5 and 3 mmol/L is optimal."

Doctor Thomas Seyfried is a professor of biology at Boston College, USA. He is researching the use of ketogenic diets to treat and prevent cancer. He also agrees that there is an optimal ketone zone, and makes the following statement in the book "The Complete Guide to Fasting":

"The key to therapy is prolonged therapeutic ketosis with blood ketones within the range of 3-6 mmol/L, along with reduced blood sugar levels of 3-4 mM."

Tommy Wood is the medical director of the company "Nourish Balance Thrive", which is engaged in improving sports in the United States. Here are his thoughts on optimal ketosis:

"If you are looking for a therapeutic diet and ketosis for cancer or neurological diseases, in particular, I would go for Dr. Thomas Seyfried's recommended ketone level. Plus a goal of 1 GKI (Glucose Ketone Index - the ratio between blood sugar and blood ketones)."


Health and fitness blogger Alex, who describes himself as an avid exerciser writes the following about optimal ketosis in a guest post on the Norwegian blog Lilalife:

"At every meal, I'm eating until satisfied. Still, this is the first time I have managed to stabilize my weight since I was young. My weight has varied between 79 and 82 kg in the last year. This is about the same weight I had when I was in high school... I don't think I would have been able to keep this weight if I had eaten the way I did before."

International bestselling author, podcaster and blogger Jimmi More has been blogging about optimal ketosis for several years. He initially lost a lot of weight on the Atkins diet, but then the weight-loss halted and he gained a significant amount of weight despite remaining on a ketogenic diet. Only when he started measuring his ketone levels and was able to adjust his diet to a level that put him in "optimal ketosis" did it loosen up and he lost a large amount of weight. He wrote long blog posts on his blog "Livin La Vida Low Carb" every month for a year, and posted a full year of daily ketone and blood-sugar measurements. He tells the following about his experience:

“Ketones are great, and in many tissues such as the brain, a far bet­ter fuel source than the alter­na­tive glucose. Keto­sis is also an excel­lent way to lose body fat. Ketones are merely a by-product of burn­ing fat for fuel. In other words, burn­ing fat gen­er­ates ketones at the same time. When you are keto-adapted, you gen­er­ate energy from your body fat and dietary fat. How­ever, when you con­sume excess car­bo­hy­drates, it turns into body fat, which isn't eas­ily accepted as fuel. To be in a keto­genic state– it’s said to be in fat burn­ing “nir­vana.” Keto­sis causes your body to switch from a sugar burner to a fat-burner. When you are keto-adapted, your energy level comes from body fat and the fat you consume.”

We are ready to help you

We are happy to announce that Keto Watchers diet plan is specially designed to put you in this optimal fat burning zone using the right composition of diet and intermittent fasting. It guarantees that you will end up in what is called the «Optimal ketone zone». If you follow our plan, you may experience a whole new life!

Buy our e-book with meal plan, or read more about optimal ketosis here.




What are the benefits of intermittent fasting?

Have you ever thought of the meaning of the word "breakfast" in the English language? If you divide the word into two it becomes "break fast" which means to break or end a fasting period. What fast are you breaking when you eat breakfast? It's the night's fast. The hours of sleep where we don't eat anything. So fasting is already a natural part of your life, whether you thought of it or not. A good fasting plan just needs to extend the night's fasting window. Doing such a small tweak can make a huge difference.

Fasting on any common high carbohydrate diet is not recommended as your body will use the first 24 hours of fasting to burn the glucose stored in the body. After that, it begins to eat away at your muscles before the body finally goes into a resting metabolic state to protect itself. In this state the body holds on to the fat as an "emergency" reaction, resulting in minimized fat loss.

On a ketogenic diet, on the other hand, your body has already set itself up for fat-burning in advance of the fasting. This because by cutting carbohydrates from the diet the body has no other option but to draw its energy from fat. When then starting a fast the body will be forced to burn its own body fat as soon as it does not consume any food. That will turn on the fat-burning of the excess fat that you want to get rid of.

An example of this can be if you consume 1200 calories a day, but your body needs 2000 calories. It will then have to retrieve the missing calories from your stored fat and you will then automatically be losing weight. Intermittent fasting is therefore extremely effective and even more so in combination with a ketogenic diet.


There are huge amounts of information out there about intermittent fasting since it has become very popular in recent years. Some of the benefits reported are the following: Weight-loss and lower body-fat percentage, better focus and concentration, lower blood sugar levels, a reversal of type 2 diabetes, increased energy, increased fat-burning, increased growth hormone, lower cholesterol levels, balances hunger, improves fatty liver, improves neurodegenerative disorders, improves the immune system, improves allergies, fights cancer cells (they are dependent on glucose), potentially prevent Alzheimer's disease, potentially prolonged life, activates cell regeneration and repair in the body, improves lipid parameters, less inflammation, gives rest for the digestion system, normalizes blood pressure, starves bad intestinal bacteria, requires no cooking, is available everywhere, flexible and not least good for your wallet.


Some people are afraid of fasting as they usually don't manage without food for long periods of time without negative effects. A good intermittent fasting plan, on the other hand, is much easier to follow than you may think, for the following reasons:

  1. You may have noticed that on the days you skip breakfast you are less hungry in the late morning than on the days you eat your breakfast earlier? When you eat breakfast it is just like switching a button in the body. Your digestive system starts working and you soon get hungry again after 3-4 hours. But by skipping breakfast you will notice that the body does not scream for food in the same way. In a way, your body thinks it's not morning yet, and your digestive system stays asleep. You extend the night's fast. Should you still feel hungry, it's most likely due to the habit of eating in the morning. Drink plenty of water and the feeling of hunger will most likely pass after a short time. Eventually, the body will get used to it so you do not get hungry at all. You will be amazed!
  2. A diet plan that combines intermittent fasting with a ketogenic diet will give you a much-needed side effect. Such a diet can actually make you lose the feeling of hunger. Many people say that they forget to eat. You do not get the same blood-sugar spikes and fluctuations as before, and you can function much longer without food.
  3. A good diet plan should introduce intermittent fasting gradually at the beginning of the diet change. Once the fasting is fully introduced, it is no harder than skipping breakfast and lunch on a few selected days of the week. You then end the selected fast days with dinner and a snack.

If your goal is to eat a healthy diet, you do not necessarily need to fast. But if you want to lose weight fast and effectively, we recommend that you implement a fasting window. Fasting helps to provide rapid weight reduction without slowing down or doing damage to your metabolism. On the contrary, it creates a reaction called "metabolic confusion" which actually increases metabolism and the production of fat-burning hormones in the body.

Keto Watchers have finally developed a diet plan that allows you to take control of your fat-burning. In addition to following all the steps above, the Keto Watchers diet plan extends the night's fasting window certain days of the week and thus help you into the "optimal ketone zone" which is difficult to get into with diet alone. The diet plan is suitable for anyone who is struggling to lose weight on other diets or who wants a head start on a new lifestyle change.


Read more about the Keto Watchers e-book "Healthy & Fit with OPTIMAL KETOSIS".



Ketosis explained

The Keto Watchers' diet plan is based on what is called "optimal ketosis". To understand what optimal ketosis is we must first look at what regular ketosis is.

Ketosis* is a conversion that happens in the body. It is a natural and harmless condition for healthy people. Everyone produces ketones constantly, but mostly at night and when we go for longer periods without food (such as during intermittent fasting). Most people who exercise a lot will also be in a state of light ketosis after a long exercise session.

The human body primarily has two different forms of fuel for energy - carbohydrates or fat. The body prefers to burn the carbohydrates first. That means as long as it gets constantly replenished by too many carbohydrates through the diet it will never be able to burn of the other source; fat. When you cut carbohydrates from the diet (by a ketogenic diet or low carb diet) and the body has used up the few carbs it has stored from carbohydrates in its glycogen-storage, your body has no choice but to burn fat instead. Ketones are residue from this fat-burning. The ketones, floating around in your body, then take over most of the tasks that the glycogen had been doing; to supply the brain and muscles with energy. And these ketones are just as effective if not more. It has been claimed from several sources that both the heart muscle and the brain work better on ketones than on glucose. There are several hormones involved in this game. It is when this happens in the body that people say they are "in ketosis".

The body needs some glucose for certain types of tissues, but even if you don't eat any amount of carbohydrates it can still produce what little it needs from fat molecules and proteins. As the adjustment to a low carb diet has lasted for at least a couple of weeks, most people will begin to notice an amazing improvement cognitively. The brain has continuous access to ketones and is not exposed to blood glucose fluctuations common every 3 hours. Hunger, sweet-tooth, and cravings will disappear completely from your life! You may suddenly find that you forgot to eat! It is easy to go for a long time without food since your body retrieves what it needs from your fat reserves.

Many will see the pounds and kilos will fall off! However, some might only experience weight-loss for a short amount of time. This is because there is a difference from person to person in how much ketones your body will produce. So regular ketosis does not necessarily mean weight loss for all! Some have to reach a certain amount of ketones in their body to get to their goals. That is where "optimal ketosis" comes in.

Continue reading about the differences between ketosis and "optimal ketosis" here.

*Ketosis must not be confused with ketoacidosis, which is a diabetic state of acid poisoning in the body.



Difference between ketosis and "optimal ketosis"

If you are familiar with low carb dieting, you have probably heard of ketosis, a state when the body no longer gets its energy from carbohydrates and switches to fat burning. However, ketosis does not necessarily mean weight loss, as many believe. It differs from one person to another how much ketones one's body produces. If your body doesn't produce enough ketones, your weight loss might halt after a while, or you might not lose weight at all.

American research experts have found that there is an "Optimal ketone zone," which gives the best results when it comes to weight loss and the best performance in an exercise context. They found that the best way to measure the number of ketones is in a person's blood, where the optimal ketone level should be between 1.5 and 3 mmol / L in blood ketones. On a regular low-carb or ketogenic diet, one often ends up on a scale of 0.2 - 0.5 mmol/L. For many, these ketone levels are not high enough to provide significant weight loss.

Although there are some who lose weight on a regular low carb diet, there are others who are to sensitive to starch intake and will need a much more controlled diet before the ketone level can rise to the optimal levels. Most people, unfortunately, never reach the optimal heights.

Doctors Jeff S. Volek (PhD, RD) and Stephen D. Phinney (MD, PhD) are experts who found what is called the "Optimal ketone zone". These experts have over 50 years of clinical experience with the use of ketogenic diets and have published more than 200 research reports on the subject. The doctors discovered that the clients whos blood ketone levels were within a specific range got better results when it came to weight-loss and exercise performance.

There are several ways to increase ketone levels in the body. One is to eat more fat, but by doing so, another problem arises, namely a large excess of calories. As long as the body get too much fat, it does not need to burn the fat already stored on the body, meaning no fat loss!

Another way to increase ketone levels is to cut down on carbohydrates in your diet even further. Some might reach optimal ketone levels on merely 15 grams carbohydrates per day, while others have to cut down to extremely difficult 9 grams carbohydrates daily before they see results. You may have heard of people trying to reach these levels by doing egg-fasting or other fad diets circling on social media. But you probably do not want to live on only eggs and meat for the rest of your life!

Other important actions that may increase ketone levels are exercise and making sure you do not eat too much protein and dairy products. This is because both protein and dairy products cause an increase in insulin levels, and the less you exercise, the less protein you need before it has a negative effect on your blood sugar.

But the last and possibly most important way to increase ketones may surprise you! The best way to achieve higher ketone levels is actually by skipping meals. If you eat fewer meals in addition to a ketogenic diet, you may easily achieve optimal ketosis without having to eat too fatty foods, etc. But you need to eat the right foods, avoid the down-falls and skip the meals at the right time. By applying the proper intermittent fasting regime, you will be able to reach the optimal ketone zone in no time!

Are you one of those who tried a low carb diet or other lifestyle changes without seeing the results you wanted on the scales? Maybe you lost weight in the beginning, but then you stopped seeing results and the numbers on the scale did not move anymore. At worst, perhaps you even gave up everything and gained the weight back, and then some more.

Keto Watchers have finally developed a diet plan that allows you to control your ketosis to achieve the fat-burning you desire. It guarantees that you will end up in the «Optimal ketone zone», also called optimal ketosis. The diet plan is suitable for anyone who is struggling to lose weight or who wants a head start on a new lifestyle change.

Our e-book with a 6-week meal plan is specially designed to put you in the optimal fat-burning zone using the right composition of diet and intermittent fasting. If you follow our step by step diet plan, you may achieve a whole new life! Thousands of people have received a better everyday life, free from obesity and weight-related ailments.

Read more about our diet plan here.