I have made some awesome cream cheese spreads with sardines packed in olive oil and Mrs dash garlic powder.Thanks for this info on HF foods,I have been waiting for this so long,in fact,I was just about to go shopping.I would also ask about certain gourmet cheeses like brie,roquefort etc which are high in fat.Personally heavy whipping cream stalls me,so I don’t use them anymore.I would also like to see some articles on amount of protein at each meal,usage of AS like splenda on your ketones level,type of proteins having any effect on ketones like oily fish vs chicken vs beef. And did you stick with salads only or did you use other veggies and how much.Also do you drink wine and how did it affect your ketones.I don’t drink,but just curious.After following your advice on NK,I have lost 5 lbs in less than a week after months of stalling on VLC.Thankyou so much,and especially for the idea of cheese slices with cream cheese,I would have never thought of that!
My main reason for contacting is the problem I may have with chewing sugar free chewing gum ( two packs a day )whilst on this diet. I need to chew most of the time to somewhat disguise the constant spasming to my mouth. Can you suggest a chewing gum that is suitable whilst on this diet? Thank you for the information and references you have provided. If you know of anything regards this diet and dystonia, I would be most grateful. 

I work with chocolate. Chocolate liquor – ground nibs are about 53% fat. When you combine it with sugar and cocoa butter at best you’re around 35% fat. Cocoa powder typically has 10-12% fat; you can get some high fat cocoa powder from Europe at 20-22%. Probably best to get baking chocolate-liquor add cocoa butter and or coconut oil and some stevia.
Get Plenty of Sodium. This might sound counter to what you’ve been told before, but your body really needs sodium. It’s one of the ways that your cells transport nutrients in and out of cells. And when you stop eating processed grains and sugar, you often get much less sodium. So when you go keto, just be sure that you’re eating salt or sodium-rich foods. If not, you will often experience fatigue.
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).

As your body breaks through the carb cycle and enters ketosis (where you rely on ketones, instead of carbs, for energy), you may experience fatigue, mental fogginess, even irritability. My "keto flu" only lasted a day, and once I passed it, I never experienced the symptoms again. I even ate a cookie one day during the diet to celebrate my birthday. I certainly came out of ketosis when I ate that treat, but I didn't experience any repercussions for it. 
The bottom line is that when you eliminate carbs from your diet, you will be in a position to decrease glucose production, which regulates the body weight and blood sugar. When you don’t have carbohydrates entering your body, it is forced to rely on the stored ones. When they are burned, fluid/water is produced. This, in turn, leads to water weight loss. Once your body has used all the stored carbs, it starts to burn the stored fat to get energy for normal body functioning. When the body starts burning fats it decreases your body weight hence leading to your weight loss goals realization.
May help slow tumor growth for certain types of cancer: Early research shows that a calorically-restricted ketogenic diet is an effective alternative therapy for malignant brain cancer (13). Since high levels of circulating glucose in the blood are needed for tumor growth, the glucose-reducing effects of the keto diet help to slow tumor growth (14).

What makes this diet so special is that it changes how your body feels and most importantly how your body uses energy, placing you into a state known as ketosis. This is actually where all the magic begins to happen; in this state your body starts to utilize substances known as ketone bodies which are produced by the breakdown of your body fats. Your body loves glucose and if it has that on hand it’s going to use that first for energy. On the keto diet, the amount of carbohydrates decreases drastically, which in turn will lead to less production of glucose. High levels of glucose production is generally what makes you fat; without it, the body will begin to start breaking down your body fat and this is when you start to get leaner.

Thank God I found this site. I started with another blogger’s site and book. It was dairy free, without stating that in the book description on Amazon. And because of this you consume a TON of MCT oil, avocado oil, etc. It was a rough two weeks and super expensive. And I barely lost anything despite adhering to it strictly. As I was trying to find the other blogger’s site I stumbled across IBIH. The name of the blog made me feel like I met a kindred spirit because I feel like I am that way. Anyway, without much organization on my part I jumped on the SCKC menu plan and in two weeks I dropped 6 pounds. The food was yummy, the prep didn’t take me all day, I felt satisfied, and it didn’t break the bank. I went off a bit due to losing a friend and other personal stuff that derailed me so I decided to start from scratch with the 3 day kickstart. I am on day two and so far so good. Without your site I can guarantee I would be off keto by now. I have recommended your site to anyone that will listen. Thank you for great recipes, the easy to use menu’s, and all the other info!


If you’ve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means you’ll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says. (This is different from a traditional low-carb diet, as even fewer carbs are allowed on the keto diet.)
I’ve never really thought of myself as a coach Monica but thank you! (note to self: buy an obnoxious whistle to wear around my neck at all times) I’m so happy to hear that you are excited and optimistic about losing weight with the plans! I am looking forward to hearing about your progress as you move through the weeks! I’m with you on the avoiding bad decisions – if I get too hungry and don’t have on plan stuff available, that’s always a recipe (no pun intended) for disaster!
I was really looking forward to this book as there is so much info out there and I really needed something to simplify the specifics. Well...I was playing around with the sample menus and adding them into myfitnesspal and the grams he listed per meal plan are totally off (and not in a favorable sense) from MFP...and I find MFP to be very accurate. So be careful, when you think you’re eating a specific amount carbs/protein grams, that just isn’t the case.
The Keto diet emphasizes weight loss through fat-burning. The goal is to quickly lose weight and ultimately feel fuller with fewer cravings, while boosting your mood, mental focus and energy. According to Keto proponents, by slashing the carbs you consume and instead filling up on fats, you safely enter a state of ketosis. That’s when the body breaks down both dietary and stored body fat into substances called ketones. Your fat-burning system now relies mainly on fat – instead of sugar – for energy. While similar in some ways to familiar low-carb diets, the Keto diet’s extreme carb restrictions – about 20 net carbs a day or less, depending on the version – and the deliberate shift into ketosis are what set this increasingly popular diet apart.
A: The amount of weight you lose is entirely dependent on you. Obviously adding exercise to your regimen will speed up your weight loss. Cutting out things that are common “stall” causes is also a good thing. Artificial sweeteners, dairy, wheat products and by-products (wheat gluten, wheat flours, and anything with an identifiable wheat product in it).

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.

When you said the following my inhibitions dropped to zero. Probably because I just could not stop laughing, and the reality at the base of your putting it this way -“Don’t obsessively plan everything and overwhelm yourself so it feels harder than it has to. This may be controversial for some, but I’m here to tell you not to worry about calories, or nitrates, or Omega 3 vs Omega 6, or if the meat you’re eating skipped about on acres of lush pastureland, while being hand fed organic vegan feed by the tiny perfect hands of 1000 virgin milkmaids.”
Many people start diets with goals like losing 20 pounds in 2 weeks and think that the faster they shed weight, the healthier they are. The truth is that a biological organism like a human is not designed to drop weight rapidly. Our bodies are remarkable survival machines. I often wish people a slow weight loss journey, perhaps 0.5 lbs of fat per week. While people claim they want to drop 20 by next Tuesday, really the goal is to have that 20lb off, and live a much more healthful lifestyle for the rest of their life. The more effective approach is to lose that weight over a longer period of time, and get comfortable with the new habits you will form on a ketogenic diet.

Stir frys are incredibly easy meals to prepare, require very few net carbs and typically only require one skillet. Plus, frozen vegetables (and frozen seafood, for that matter) work great in stir fry recipes. Purchase a bag of frozen mixed veggies and keep on hand — you’ll be able to prepare a delicious dinner, even when you forgot to grocery shop.
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.
Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would be better suited for you. Also, you may want to double check with him/her if the kidney concern was related to high protein, because that is a common misconception about keto – it is not a high protein diet/lifestyle.
Typically you want to stay away from any brands that use filler ingredients like maltodextrin and dextrose, or high glycemic sweeteners like maltitol. Many low-carb products that claim low net carbs usually use these sugar alcohols. Many candies that are “sugar-free” also use these sweeteners. Avoid them where possible. These specific sweeteners respond in our body in a similar way sugar does.
Growing up, I couldn’t stand coconut. It wasn’t the delightful tropical flavor that coconut provides that bothered me, but the waxy, gritty texture. But the first time I ever ate the meat of a fresh coconut – on Grand Cayman Island during the annual Low-Carb Cruise – oh my gosh! I thought I’d died and gone to heaven. The best part about coconut is that its fatty goodness jacks up those blood ketone levels amazingly. Mix some coconut into a smoothie in the morning and it will keep your hunger satisfied for hours on end. It’s time to get cuckoo for coconuts! Think of it as one of the most amazing ketogenic snacks.
So sorry to hear that! Be sure to read up on ketoacidosis also, it’s something that Diabetics in particular need to be aware of when on a ketogenic diet — get keto strips online or at your local CVS and make sure you’re only in the light purple stage – keep out of the deep purple. This may mean increasing carbs and definitely water. Side note: I’m not a doctor and I don’t play one on the internet. 🙂
We’re going full on fats with breakfast, just like we did last week. This time we’ll double the amount of ketoproof coffee (or tea) we drink, meaning we double the amount of coconut oil, butter, and heavy cream. It should come to quite a lot of calories, and should definitely keep us full all the way to dinner. Remember to continue drinking water like a fiend to make sure you’re staying hydrated.

Thank you so much for posting this information. My family and friends all see how Keto is helping me and I have already directed others to this site. Diabetes is one issue for a lot of us and my friend Charlotte lives with us and she is 74. I take care of her and as of January we are both off insulin. She is off all medication and I still have 4 to go from 27 medications. You have been very helpful and the recipes I get in email are really good. Thank you again.
The common misconception about the keto diet is that it contains no fibre, and instead the dieter is left eating mountains of bacon rashers, bulletproof coffees, butter and steak. In reality, a well-formulated keto diet will consist of an array of wholefoods including leafy greens, healthy fats from nuts, seeds and coconut, and a small amount of fruit. When keto is done properly, quality fibre is provided in abundance.

I’m also going to note that I consider this a diet for your introductory period, as I’ve always added berries and other things in after a couple of weeks with no bad effects. Your stomach shrinks so much that suddenly a couple strawberries are like eating a seven layer chocolate cake. If this is your first time hearing about the keto diet, learn more about it here. 

Your comment:–“Your stomach shrinks so much that suddenly a couple strawberries is like eating a seven layer chocolate cake” got my attention,could that possibly is happenning to me and reading your article makes me realize that I am still eating the same portion size as I was eating before starting Keto— Im always bloated and indisgeted after I eat,I recently started taking digestive enzymes but its not working,I feel like a have a huge ‘ball’ inside my stomach ….any advice??? U0001f616U0001f616U0001f616
I don’t want to sound — or be — judgemental or sanctimonious. I know that each person’s keto journey is their own to travel. We all have to figure out which way of keto or low carb eating makes us feel our best, what gives us the best health and weight results, what makes this big change to one’s old way of eating the easiest to navigate and sustain. Those choices do have align, of course, with one’s values, needs, taste buds, desires — and pocket book.
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