Keto & Metabolic Health Writer
Alex Kim
CN · Metabolic Health Coach
I'm a certified nutritionist and metabolic health coach. I went deep on keto and metabolism after reversing my own insulin resistance, and I'd rather give you the actual numbers than a hand-wave.
36 articles published
About Alex
I'm a certified nutritionist and metabolic health coach, and I've spent about a decade working at the intersection of low-carb nutrition, metabolic flexibility, and body composition. I got here out of necessity, not curiosity. I was diagnosed with insulin resistance at 26, and I spent two years buried in the science working my way back out of it with a structured ketogenic approach.
That experience turned into a bit of an obsession. I wanted to understand exactly how different macronutrient ratios change which fuel your body burns, how ketones are actually produced, and what's really happening hormonally underneath it all. Most diet advice tells you what to do and stops there. I want to know why, because once you understand the mechanism you stop needing the rules.
At MyMacroFit I write the keto, carb cycling, and calorie-deficit science. I'll tell you the ketogenic split is roughly 70/25/5 and then explain why, break down the energy systems in plain language, and hand you the real numbers to work with instead of vague guidelines.
I'm a regular in metabolic health communities, and I've written a lot about getting in and out of ketosis, fat-adaptation timelines, and what carb refeeds actually do.
Areas of Expertise
- Ketogenic diet & ketosis protocols
- Metabolic flexibility & insulin sensitivity
- Carb cycling & periodised nutrition
- Calorie deficit science & fat oxidation
- Intermittent fasting & metabolic health
- Blood glucose & hormonal regulation
Gallery
Articles by Alex
All articlesBulking vs Cutting: Which Phase Should You Start With?
The difference between bulking and cutting phases, how to decide which to prioritise, and the evidence on what actually optimises long-term body composition.
Calorie Cycling: What It Is and How to Do It
How calorie cycling works, alternating higher and lower calorie days to support fat loss, muscle building, and training performance simultaneously.
Does Sugar Make You Fat? The Evidence
The science behind sugar and weight gain, what the research actually shows, the difference between sugar types, and how to think about sugar in your diet.
How Much Fat Should I Eat Per Day?
The evidence on daily fat intake, how much you need, which types matter, what too little does to your hormones, and how to distribute fat across your diet.
The Complete Keto & Low Carb Guide
Everything you need to know about keto and low carb diets, how they work, the evidence on fat loss, benefits, risks, and how to start correctly.
Metabolic Adaptation: Why Your Diet Stops Working
The science of metabolic adaptation, how the body reduces calorie burn in response to dieting, and what you can do to counteract it.
Net Carbs vs Total Carbs: What's the Difference?
The difference between total carbohydrates and net carbs, how to calculate net carbs, and when net carbs matter for your specific goals.
Why Am I Not Losing Weight in a Calorie Deficit?
The real reasons the scale doesn't move despite being in a calorie deficit, from inaccurate tracking to metabolic adaptation and water retention.
Intermittent Fasting 18/6: The Complete Guide
How the 18:6 intermittent fasting protocol works, the benefits, how to set it up, what to eat in the 6-hour eating window, and how it compares to 16:8.
What Results Should You Expect From Intermittent Fasting?
Honest, research-backed expectations for intermittent fasting results, what most people experience at 4 weeks, 8 weeks, and 3 months, and why results vary.
Ketosis: What It Is and How Long It Takes to Get There
The science of ketosis, what happens metabolically when you enter ketosis, how long it takes, how to know you're there, and how long it lasts.
Low Carb vs Keto: What's the Difference?
The difference between low-carb and ketogenic diets, the carb thresholds, what each achieves, and how to decide which is appropriate for your goals.
OMAD Diet: One Meal a Day, Results, Risks, and Who It Suits
The evidence on OMAD (One Meal a Day), how it works, the real-world results, the physiological risks, and who is most likely to benefit or be harmed by extreme fasting.
Keto Meal Plan for Beginners: 7 Days of Meals
A complete 7-day keto meal plan with net carb counts for each meal, a shopping list, and meal prep tips, designed for beginners entering ketosis for the first time.
Can You Do Keto If You Exercise a Lot?
The evidence on keto and athletic performance, what the research shows about keto for different types of exercise, and how to optimise nutrition if you train hard on a low-carb diet.
Keto Side Effects: The Keto Flu and How to Manage It
What causes the keto flu, why it happens, how long it lasts, and exactly what to take and eat to minimise or eliminate it.
Keto for Beginners: What to Eat, What to Avoid, How to Start
The complete beginner's guide to starting keto, the carb limits, what you can eat, foods to avoid, how to navigate the first week, and what to expect.
TDEE Activity Level Multipliers: Which One Should You Actually Choose?
Choosing the wrong activity multiplier is the #1 reason TDEE calculators are off. Here's what each level really means and how to pick the right one for honest numbers.
How Much Protein to Preserve Muscle in a Calorie Deficit
Losing weight risks losing muscle too. Here's exactly how much protein protects your muscle in a deficit, why it works, and the two other factors that matter.
Macro Split Guide: 40/30/30 vs 35/35/30 vs Keto, Which Ratio Is Right?
Confused by macro ratios like 40/30/30? Here's what each common split means, who it suits, and why the percentages matter far less than your protein and calories.
Why Your TDEE Calculator Is Wrong (and How to Fix It)
TDEE calculators give an estimate, not a fact, and several things throw them off. Here's why your number is probably wrong and how to dial it in with real-world data.
Do You Have to Count Calories on Keto? Why Keto Works When Calories Still Matter
If keto lets you 'eat as much as you want,' why does it work, and do you actually need to count calories? The honest answer to one of keto's most confusing questions.
Can You Eyeball Macros Instead of Tracking? The Hand Portion Method Explained
Tired of weighing every meal? Here's how to estimate your macros without a food scale or app, using the hand portion method, when it works, when it doesn't, and how accurate it really is.
Macro Calculator vs Tracking Apps: Which Do You Actually Need?
MyFitnessPal, Cronometer, and a free macro calculator do two completely different jobs. Here's the honest comparison, and why most people need the calculator more than the app.
9 Macro Tracking Mistakes That Stall Weight Loss (and How to Fix Each One)
Tracking your macros but the scale won't budge? These are the nine most common macro tracking mistakes beginners make, from forgetting cooking oil to weekend amnesia, and the simple fix for each.
Macro Tracking vs Calorie Counting: Which Actually Works Better for Weight Loss?
Macros or just calories? An honest comparison of the two most popular tracking methods, what each one tells you, who should use which, and why the 'better' one is the one you'll stick to.
GLP-1 vs Natural Weight Loss: How the Results Actually Compare
An evidence-based comparison of GLP-1 medications like Ozempic and Wegovy versus a structured diet-and-training approach, what the trials show, the trade-offs, and what both have in common.
Cutting Diet Plan: How to Lose Fat While Keeping Your Muscle
A complete cutting diet plan for fat loss, covering calorie deficit setup, macro targets, meal timing, what to eat, and how to avoid muscle loss while in a cut.
How to Eat in a Calorie Deficit Without Being Hungry All the Time
How to stay in a calorie deficit without constant hunger, using volume eating, high-satiety foods, protein, fibre, and meal timing strategies that actually work.
How Many Calories to Lose 1kg Per Week?
The exact calorie deficit needed to lose 1kg per week, how long it realistically takes, and why the 7,700 calorie rule isn't always accurate.
Carb Cycling for Women: The Complete Beginner's Guide
A complete beginner's guide to carb cycling for women, what it is, how to structure high and low carb days, and a sample week plan with meals.
Intermittent Fasting 16/8: The Complete Guide
Everything you need to know about the 16/8 intermittent fasting protocol, how it works, the real benefits, how to start, and how to avoid the common mistakes.
Keto Macros: The Exact Ratio You Need
The complete guide to keto macros, the 70/25/5 split, how to calculate your personal targets, what foods fit, and the mistakes that kick you out of ketosis.
BMR vs TDEE: The Complete Explanation
Learn the exact difference between BMR and TDEE, which one to use for your calorie goal, and how the two numbers work together in any diet or fitness plan.
TDEE Calculator: What It Is and Why It Matters
Everything you need to know about Total Daily Energy Expenditure, what it is, how it's calculated, and why it's the most important number in any fitness plan.
The Truth About Your Metabolism (And How to Actually Speed It Up)
The science of metabolism, what actually affects your metabolic rate, and the evidence-based strategies that genuinely increase calorie burn, not myths.