Fine tuning your diet to suit your goals – Darth Luiggi

It looks like Luis Villasenor is doing something right.

Luis (aka Darth Luiggi who runs the Ketogains Facebook Group) has been on a ketogenic diet for more than 14 years!

Here are a couple of video interviews where Luis explains his approach.

He is also very active in coaching the more than 7000 Ketogains members on his Facebook group and Reddit.


Recently I was able to get a look at a few days of Luis’s food diary on My Fitness Pal so I thought it would be interesting to run some numbers on his diet.

My focus of the blog has been on optimising diet for diabetes management, however I wanted to also demonstrate that a nutritious low insulin load diet is also great for health and fitness.

The analysis below shows the combination of three meals.  Along with plenty of protein (beef, chicken, egg, pork) he also has a solid amount of vegetables (broccoli, lettuce and spinach) as well as a good amount of added fats (butter, olive oil and coconut oil) to maintain ketosis.


The nutritional analysis of these three meals is shown below.  As you would expect from the dude who runs Ketogains, the carbs are low at 5% with the protein being fairly substantial at 29% of daily calories.

The protein score is excellent with 145% of the RDI being met with 1000 calories and 58% of the RDI for vitamins and minerals being met with 1000 calories.

A score of 100 means that you will meet the recommended daily intake (RDI) for all the nutrients with 1000 calories, as discussed in the previous ‘the most nutrient dense food for different goals’ article.


The table below shows how Luis’s diet stacks up based on the nutritional ketosis weighting.

At 26g of fibre per day his fibre score is solid but not high compared to the other meals analysed.  His calorie density is high but that isn’t a big issue given that he is already fairly lean.

The insulin score is not extremely high as there is a solid amount of protein and he’s not worried about diabetes or achieving therapeutic ketosis.

The vitamin and mineral score is the one area that could be improved, though it is better than average.


As you will hear on the videos, Luis is already a big advocate for leafy greens as an integral part of a ketogenic diet.

If we did want to improve the vitamin and mineral score we could simply add extra spinach and broccoli (or any of the nutrient dense veggies from this list).

I’ve dropped the lettuce (which is not as nutrient dense) and increased the broccoli and spinach so we have 400g of each across the three meals.

The resultant nutritional analysis for the revised food diary is shown below.  The nutrient balance score has increased from 58 to 70 and we’d only have 8g of net carbohydrates per meal in spite of the significant increase in vitamins and minerals.


With the increase in non-starchy veggies we increase the fibre intake from 26g to 40g across the three meals which would mean that he would now meet the recommended daily fibre intake of 30g per day for men.

The other advantage of this approach is that it would be more filling which may lead to a decreased overall calorie intake.  While Luis knows the power of a ketogenic diet for weight loss he also knows that to get such a low percentage body fat you also need to run in a calorie deficit and this approach may assist in naturally controlling appetite and satiety.

He is currently in a ‘cutting phase’ which is why he is tracking his food intake in My Fitness Pal, so reducing his calorie density and increasing fibre might help him to spontaneously achieve a reduction in overall energy intake.

If you’re interested in using the ketogenic diet as part of a bodybuilding routine I would definitely recommend checking out Ketogains.  Even though he looks tough with all those muscles he’s really polite, gracious and only too willing to help other people on the journey.  And regardless of your goals, Luis’s Ketogains calculator is an excellent tool if you want to calculate your macros or target grams of protein, fat and carbs.

To kickstart your journey towards optimal get your free program and one of 70+ food lists personalised just for you!  

Marty Kendall

  • Wenchypoo says:

    Speaking of nutrient density: SPROUTS, DUDE! I don’t mean the Brussels kind, either. THIS kind:

    Advantages: you can grow indoors, so you don’t have to worry about bugs, weather, or animal predation. Pesticides/fertilizers not necessary.

  • Mónica says:

    Hi again!

    I’m still on the fine tunning on my LCHF diet. i’m struggling to be honest. I started in LC back in April due to mild insulin resistance and the problems to get pregnant that come with it. So I went below 20g carbs/day and after 3 months I got rid of insulin resistance, my FBS went from 110 down to 85, fasting insulin to 3.58, my lipids are totally fine but I became malnourished as got some degree of anemia -low iron and low globulins- and the worst part I became hypothyroid and my hormone leves are in the post-menopausal range! my TSH is fine at 2 but, my T4 went down but still within the normal range and my T3 is very low. Main thing happening is not T4-T3 conversion. After the first 3-4months I started to feel less hungry and probably ate less than in the beginning.
    The thing now is that my FBS even at <20g carbs is going up to 98-100 while my insulin remains at 3.5. I'm not hungry by the way. And had found out that if I add 2 fullspoons of: full fat yogurt, oatmeal or sweet potato to my meals my blood sugar goes "normal" to 90 as an average and fasting to 80-85. If I not have any carbs during dinner then I wake up at 100 again.
    Have you seen anything like this? Any clue based on your experience?
    I consulted a nathuropat doctor and she says that my body has gone under starvation mode and such low insulin level is not enough to transport glucose, proteins and minerals into the cells for them to work properly and that I would need to increase my carb load to 100-120g/day so my body goes off starvation mode.
    Does it makes sense to you?

    • You should make sure you’re getting enough protein for nutrition which will also use more insulin which might give you the same effect as eating the extra carbs that your naturopath is suggesting.

      If your fasting insulin is that low I wouldn’t be concerned about the elevated blood sugars. It’s probably ‘physiological insulin resistance’ which isn’t a problem but rather your body’s way of sparing glucose for the brain. See

      I’m not an expert in thyriod health. It’s complex. But I would make sure you’re eating enough to start with. Check out this discussions between Kresser and Masterjohn for some food for thought on thyroid and low carb –

      • Monica Perry says:

        Marty hello!
        Firts of all thank you so much for taking the time to reply, not so many good bloggers do so, thanks.

        I think you got the point here. I listened the interview you recommended ans symptoms Chris/Masterjohn describe fit mine 100%. Your post also give a good explanation to it.
        I started expeimenting though, followed your advice increasing protein load rather than carbs and compared. Adding one more egg to my beakfast seems to stimulate insulin release better than 2 full spoons of oatmeal. Yesterday I had two egss, boccoli and 2fsp oatmeal and my BS 2h post-prandial was 110, today I had 3 eggs, veggies and goat cheese BS went to 95. For dinner yesterday I did Halibut, veggies and 2 slices of sweet potato, 2h later BS was still 113 today I had 120g tunna fish with veggies and some sunflower seeds and wow BS 95 at 2h pp.
        Seems to me my body knows I’m malnourished and likes protein better than oatmeal or sweet potato. I will keep experimenting to confirm higher protein intake will help to increase insulin release to an optimal level for good absorption of nutrients.
        I’m yet on kelp and brazil nuts by the way 😉

        Thank you so much again.

      • Sounds like the protein is working for you. The numbers with the sweet potato are higher but not ‘off the chart’ so you could probably go there occasionally for variety, but if you have a history of insulin resistance you might find that the protein is a safer option to keep the weight off. Best of luck with it all.

  • Jose says:

    Hi Marty, I have a question about the possible influence of the ketogenic diet on serum ferritin levels. I wonder whether you or other members of the lchf community have experienced the same: I have recently received my blood panel results with ferritin at 892. I have been on a lchf diet for 6 months, my lipids are total ch 306, LDL 205, HDL 83, Trigs 87. High ferritin apparently not due to iron overload. So in theory it can be due to inflamation, malignancy, hepatic damage… but hepatic markers are normal, CRP <0.1, no signs of infection, normal weight and apparently very healthy… I am not asking for individualised advice, just interested in the keto diet and its effects. Do you have a theory on this possible relationship? I’ve read that another cause of elevated serum ferritin unrelated to iron overload can be dislipidemia and metabolic syndrome and I think maybe in this line the ketogenic diet somehow may have triggered these results? I am at a loss because none of the explanations I have found in literature seem to apply, and the only “culprit” I can think of, as something that has been a major change in my life, is the ketogenic diet and being fat adapted… Any thoughts? Thanks!

    • Marty Kendall says:

      Yeah. It seems to be a common problem, I’m not sure whether just due to LCHF/keto. Donating blood is a good idea. The NBT guys seem to be all over it.

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