My roomate would be considered overweight for someone on Keto, so would her fiancee or myself or my husband. She has lost over 145 pds her fiancee over 100 pds, myself 40 and my husband over 115. It works incredibly well, and you Mok are unbelievably rude. Just because someone is following a change in diet doesn’t necessarily mean they are at their goal weight, everyone reacts differently and loses at a different pace. And thank you so much for sharing these tips and recipes.
Hi Sam, it won’t work. You will be incredibly hungry and you won’t have any energy. The idea of the keto diet is to get your body used to use fat to burn energy not carbs. Since you won’t be eating carbs energy has to come from “something” and it can’t be protein. I can’t recall what happens when you have too much protein when doing Keto but it was something scary. In general, I do not recommend the Keto diet without some sort of supervision by your doctor or nutritionist that can watch your process and progress.
I am not new to Keto and I was looking for a comprehensive guide about the Ketogenic Diet. This book is not exactly that, it does not contain a detailed information about the chemistry of our metabolism, however, it was a pleasure to read it, I didn't expect something new, very nice tips and advice. On top of that, the meal plan is finally very detailed.
When I first started my keto experience I didn’t much fruit. I would occasionally have one strawberry or 1/4 cup of frozen fruit, but I kept it to a minimum. Now, the good news is that fruit sugar is different than white sugar. First of all fruit has fiber in it. Unlike eating white sugar which goes straight into the blood stream and is combated with insulin spikes, the fiber in fruit is harder to digest, so it doesn’t cause your body to react in the same way. So a little fruit can be a good thing.
In addition, carbs are easy to come by in any diet - they tend to be found in the form of sugar and refined grains in just about any processed or junk food option you can think of. They are also found in just about anything that grows out of the ground and many dairy products. And because of this, it's easy to get too many. And when you eat more carbs and calories than your body needs, the remaining are often stored as body fat. By cutting down on your carbs, your body is less likely to store them as fat.
For those looking for something just a little closer to real sugar, you can use Xylitol. It cooks and tastes very similar to sugar, but it has a slight glycemic impact (13 vs. 100 for sugar). It is great, but please keep in mind that it is very toxic to animals and it will raise insulin levels slightly. These are the two most cited reasons for not using Xylitol.
This 75 page book has literally changed my life in less than 1 week. The Keto lifestyle is simply explained for any beginner. A website for a free keto calculator is provided so that you can find out your individual macros and tailor the menus which are AMAZINGLY simple, easy to make, and satisfying. The grocery lists are simple and straightforward - no crazy ingredients that you will be unable to find. It took me one sitting to read the book and I got right into it the next day. Within 4 days the results of this diet are showing up on the scale. I recommend this book to anyone beginning KETO. It will change your life!
One assumption about the ketogenic diet is that you're strictly forbidden to eat any sources of sugar, including fruits. While keto meal plans limit fruit to an extent, there are plenty of low-sugar, and thus low-carb, fruits worth including to ensure a balanced diet. Berries, specifically, have the highest levels of antioxidants of all fruits and can even help stabilize blood sugar levels due to their high fiber content. Listed in order of lowest to highest carb content per 100 grams (typically, around a half-cup), keto-approved fruits include:
Thanks so much for chronicling your experiences, Jimmy! You look fabulous. 🙂 I’ve been following closely, and ultimately attempting my own run at NK. Regarding dark chocolate, I’ll have to check out the Taza, as I’ve never heard of it before and it sounds a little similar to my favorite: Endangered Species 88% (chocolatebar.com). It has a slightly coarse mouth-feel — much more interesting than, say, Ghirardelli, which I find too smooth and bland — and the flavor has hints of coffee bean.
A final guideline: Even if you’re keto, portions of fat still matter, says Jill Keene, RDN, in White Plains, New York. “How much you specifically eat depends on your calorie needs and goals, but overconsuming fat can cause weight gain,” she says. Also, considering fat is your body’s main fuel source on a keto diet, she advises spreading out your fats evenly throughout the day.
I have PCOS as well. Research a PCOS-specific diet. It often overlaps with Keto or Paleo recipes. But you have to also avoid holstein cow produced dairy products, red meat, pork, soy products (which are in almost every processed food) in addition to carbs and sugar. And absolutely avoid anything you can’t be sure doesn’t have extra hormones injected into it (like many mass-farmed meats). Vigorous exercise is also necessary to lose weight when you have PCOS (It’s much, much more difficult for us to lose weight than people with normal hormonal balances).
Of course, every-so-often I need to top up on good quality coffee, olive oil, coconut oil, almond flour, chia seeds, sesame seeds and other staples of ketogenic baking, but that is less than once a month and usually done at a chain bulk food store. In the early keto years, I used to constantly bake replacement keto bread products, from the Diet Doctor recipes, but now, three years into keto eating, my need for something bread-like has greatly diminished, too.
Still, it can be hard to get enough fat when you first start this diet. Butter, nuts, coconut and olive oils, and fatty cuts of meat are all on the menu. However, don't go overboard with polyunsaturated fats like soybean, corn, or sunflower oil. Keto dieters who increase their intake of those fats often end up with gastrointestinal distress that causes them to jump ship.
As with any significant diet change, we recommend speaking with your doctor before starting a ketogenic diet. It’s important that you weight out the pros and cons of this diet before jumping in unprepared – although you may desire rapid weight loss, try to remember that it may not be permanent unless you continue to follow it after the initial loss of weight. For long-term weight loss, we recommend a slower approach brought on by changing your habits over time.
I have spent weeks reading and learning about the Keto diet plan, downloading random recipes that my husband might even try, and have been overwhelmed with all the information. I was pleased to find your system and how organized everything seems to be. The only question I have is will I be able to “temporarily suspend” my subscription if I find there are more recipes than I have time to prepare. I want to only do about 3 per week and repeat them as leftovers, since I have very little time after working a 12-hour shift, to do much cooking. Once I “catch up,” I would reinstate my subscription. Is that an option? Looking forward to trying out your program.
I said earlier that sour cream was amazing with virtually any food you could consume? Well, the same could be said about cream cheese! This stuff has an amazing fat profile that will give your meals the kind of boost they need to help you reach nutritional ketosis. If you’ve never put cream cheese in your eggs before, lemme tell you that’s an experience you won’t soon forget. It totally changes the texture of eggs; you may never eat them any other way again. I know of no better brand than Philadelphia cream cheese. Again – it bears repeating – beware of the lower-fat version. Read your label to make sure fat is the predominant ingredient and you’ll be good to go.
Things have changed. I discovered Keto a year ago, and it has made a significant improvement in my health – WHEN I follow it. It’s not that easy sometimes. I need inspiration and support, as we all do. I know this is your business but it also seems like a life mission. Some days when I am tempted to consume stuff that I know will make me feel bad later, I think of you and all the resources you provide and all the good stuff that will make me feel more energetic, alive, and able to do my part in the world.
Legumes (beans, chickpeas, lentil, peanuts, etc). Apart from peanuts, legumes are relatively high in carbs and should be avoided. Apart from their high carb content, legumes contain lectins and phytates which makes them hard to digest. They have been linked to leaky gut syndrome, PCOS, IBS and Hashimoto's. When it comes to peanuts, some people avoid them while others use them in moderation. If you are considering peanuts, make sure you read this post first: Peanuts on a Ketogenic Diet: Eat or Avoid?
This week we’re getting stricter with our fasting. We had a full week of intermittent fasting and now we’re going to skip breakfast and lunch. Water is our BEST friend here! Don’t forget that you can drink coffee, tea, flavored water, and the like to get your liquids in. Keep drinking to make sure you’re not thinking about your stomach. It MIGHT start growling, just ignore it – your body will adjust with time.
You need a new doctor!!! He certainly has no clue about how critical it is to move away from insulin resistance to insulin sensitivity. 45 g carbs each meal is insane. That is exactly why you were in the diabetic condition. Sounds like you follow your own healthy path, and you are living proof it works. Sometimes it’s hard to stand up to doctors (we all need to start), but you really need to drop him if he cannot understand what you are doing. His knowledge of nutrition is based on the 1970’s food pyramid. Bet ya he told you to reduce or eliminate all fat too. My advice is to RUN!
Alison Moodie is a health reporter based in Los Angeles. She has written for numerous outlets including Newsweek, Agence France-Presse, The Daily Mail and HuffPost. For years she covered sustainable business for The Guardian. She holds a master’s degree from Columbia University’s Graduate School of Journalism, where she majored in TV news. When she's not working she's doting on her two kids and whipping up Bulletproof-inspired dishes in her kitchen.
The key to hitting my number was to plan, plan, plan. I worked out all three meals, down to the condiments, plus snacks on the weekends. If I knew what I was having and what I was "allowed" to have while staying under my carb goal, I found managing the infrequent cravings and hunger pangs easier. I can't stress enough the importance of planning for a keto diet.
All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks).
Jimmy — I’d love to hear you do a podcast with an expert on diabetes who could advise those of us on insulin. I have been VLC on WB (Wheat Belly) for two months (and on-again-off-again kinda sorta LC for twenty years!) and I still can’t get my blood sugars down where they should be. I hate taking so much insulin because it is a fat-storage hormone. I feel so sad and discouraged and stuck between a rock and a hard place …. do I decrease the insulin which will result in higher blood sugar, or do I increase the insulin (no! not MORE!) and get my blood sugars down to where Dr. Richard K. Bernstein, the LC diabetes expert, would like them to be? I am not losing on VLC and I have been totally honest and faithful for two months.