One reason the diet is in the spotlight of late is that it’s quite controversial, with some researchers asserting that the diet may be unsafe or potentially harmful to people with a history of yo-yo dieting. The diet’s focus on fat and protein can also lead to over-reliance on processed foods and red meat, which comes with a whole host of issues. On the other hand, the ketogenic diet can serve therapeutic purposes and help treat people with certain conditions such as Alzheimer’s, brain damage, epilepsy, and diabetes.
For the person concerned about fibre, my high-fat breakfast often consists of a bowl of milled flax prepared like one would oatmeal with two added tablespoons of peanut butter on top and a cup of almond milk on the side. I make flax a part of my daily diet because it’s got such a great fibre boost and I love the taste. I did this this morning for breakfast and came out with 12 g of fibre for that meal alone. Also, my morning snack, 2 oz of almonds, had 327 calories and 7 g of fibre.
The whole chicken we got was $1 per pound, which is a great deal! You can sub in thighs or legs if you find those to be cheaper. Try to get it with the skin on so your meat comes with some fat! In the videos we got 2 pounds of sausage at $3 per pound. That’s a deal we couldn’t pass up! You can substitute any sausage in for that(check for sugar) or you can opt for ground beef. Make sure you get 80/20 fat/protein ratio or higher(it will be listed on the packaging).
It is very interesting to read about the keto/low card diet.I love to change my lifestyle as I an TYPE 2 Diabetic.I subscribed for a free printable low carb meal .The initial email stated that that I will receive an email for instructions to access the members area .Your free download will be there.However it is very deceiving ,I never got the 2nd email with instructions which is frustrating and not good .Hopefully this is not a way to get us to pay to get the printable version.
Referencing this list makes it easy to mix and match foods and create a keto meal plan that suits your personal tastes. Everything on this keto food list is very low in carbohydrates and often higher in fat. While you'll still have to do a little math to keep track of your total carb count for the day (making sure you stay below a healthy threshold for your personal goals), these foods can all be a worthy addition to a keto diet when consumed in appropriate quantities.
In part, keto diet weight loss is a real thing because high-fat, low-carb diets can both help diminish hunger and boost weight loss through their hormonal effects. As described above, when we eat very little foods that supply us with carbohydrates, we release less insulin. With lower insulin levels, the body doesn’t store extra energy in the form of fat for later use, and instead is able to reach into existing fat stores for energy.
Some shellfish like oysters and mussels contain some carbohydrates so take that into consideration when eating out. The easiest thing to do is PLAN. Before you go out, find the restaurant’s menu and nutrition info if possible (if not just read the menu carefully and don’t be afraid to ask questions). This is just another reason to make sure you are using My Fitness Pal to calculate your meals, and if you have the app, you can add them while you wait for your food!
The amount of time it takes and the number of carbs you need to switch your source of fuel to fat can differ from one person to the next. The only way to know for sure if your body is going into ketosis is to test your ketone levels regularly using keto test strips. And you will need to be extremely strict with your diet, as any "cheats" or fluctuations will pull you out of ketosis.
In the first week, many people report headaches, mental fogginess, dizziness, and aggravation. Most of the time, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up.6One of the fathers of keto, Dr. Phinney, shows that electrolyte levels (especially sodium) can become unbalanced with low carb intake.
In the book the art and science of low carbohydrate performance. By Volek and Phinney. I read a section about coconut oil where basically they said “Ingestion of MCT oil will result in significant ketosis even if consumed with carbohydrates, although this MCT-induced ketone production may not be associated with the full spectrum of metabolic benefits associated with carbohydrate restricted keto-adaptation. Thus we do not encourage the use of MCT oil”. That said, however, neither do we discourage consuming foods that naturally contain MCT’s”.

•  Next, our gross intestine is at least 7M long, very similar to herbivores, whereas the carnivores have a very short gross intestine which clears and cleanse quickly. Humans eat species inappropriate food, such as meat which lingers in the intestine for long time and putrefies simply because we are not equipped to digest it.  Not to mention the struggle to excrete and the horrible smell.


Hi Danielle, yes, most Keto Recipes I’ve seen on social media don’t look very appealing to me either. I have a Keto Breakfast Casserole and a Green Smoothie on the blog you can use the search bar in the menu, just enter “keto” and they’ll all appear. I am also working on a 21-Day Keto Challenge e-book at the moment. If you’re interested in being notified when it’s ready I recommend signing up for my newsletter, safest way to not miss it.
The keto diet doesn't discriminate against all you cheese lovers. While we're often told to avoid dairy because of its high fat content, this is precisely what makes it an ideal keto food group. As usual, stick to the low-carb options and avoid anything that adds unnecessary calories via flavorings or sugars. Listed in order of lowest to highest carb content per 1-ounce serving, the best dairy products for the keto diet include:
Carrying out a very low-calorie diet plan is one of the quickest and best methods to lose sizable weight. Its principle is founded on decades-long research that proves how a diet that lessens or removes carbohydrates, prioritizes lean proteins and leafy vegetables and allows a tiny amount of good fat can change the way the body's energy system operates. The diet causes ketosis, from where the body is driven by ketones instead of glucose. Through following a menu of a cautious selection of recommended food items, a very low-calorie diet kills food cravings and enables you to feel sufficiently full without excessive food intake.
Everyone wants to save money right? Well, this blog post will lay out a comprehensive plan for saving money while eating a healthy keto diet. Low carb on a budget is simple, it just takes some planning and flexibility to use whatever is on sale. Before we get too far into it I’d like to lay out the whole suite we have put together for anyone looking for more info on the specifics of this plan:
The keto diet works by eliminating carbohydrates from the your daily intake and keeping the body’s carbohydrate stores almost empty, therefore preventing too much insulin from being released following food consumption and creating normal blood sugar levels. This can help reverse “insulin resistance,” which is the underlying problem contributing to diabetes symptoms. In studies, low-carb diets have shown benefits for improving blood pressure, postprandial glycemia and insulin secretion. (7)

You might want to consider using a calprie counter/tool to help you determine the amount of calories, fat, protein, etc in food. I find MY Fitness Pal to be eztremely useful. You put in the type of food and it calculates all those tricky numbers for you. You can even see the macros (percentages) or set your own.it might seem a bit confusing at first but you’ll get the hang of it. Best of luck!
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!
The Keto beginning by healthful pursuit is a new program that is on the market that enables someone who is looking to lose weight get in their best shape of life. The program essentially teaches the user the means of adapting to a version of a low-carb diet in their daily lifestyle. The low-carb meals in this program are high in whole foods, they don’t have allergens, and their preparation is simple to adapt and follow. Another feature that you should note about this product is that you will not need to starve yourself or count calories. You will be provided with all the support that you want through the entire program to ensure that you are making the right decisions about your overall health.
As always, I’m late to the party. Thank you so much for this fantastic resource! I did this 6 years ago, lost 60 lbs. and maintained it for five years. But over the past year or so, my weight has gone up and down the same 18 lbs. To add insult to injury, I’m now borderline pre-diabetic (higher A1C than is healthy), my anxiety attacks have returned and so I’m on medication for that. It’s time to go back to what I know makes me feel better and get off the sugar and garbage once and for all.
Regardless of the reason you switched to a low carb diet, it’s important to be mindful of your daily macros and caloric intake. Watch alcohol intake because it is additional, and empty, calories and will hinder you reaching your goals. Alcohol metabolization stalls fat burning until it’s out of your system. Something we expand on further in our Guide to Keto Alcohol.
When we constantly consume sugar, we release dopamine in our brain – creating an addiction and an increased tolerance. Over time you will have to eat larger and larger amounts of sugar to continue the dopamine secretion. Once our body is dependent on a chemical reaction in the brain, we can find that we’re craving things even when we’re not hungry.
This process of burning fat provides more benefits than simply helping us to shed extra weight — it also helps control the release of hormones like insulin, which plays a role in development of diabetes and other health problems. When we eat carbohydrates, insulin is released as a reaction to elevated blood glucose (an increase in sugar circulating in our blood) and insulin levels rise. Insulin is a “storage hormone” that signals cells to store as much available energy as possible, initially as glycogen (aka stored carbohydrates in our muscles) and then as body fat.
Now we do have a full meal plan laid out for you below, but I would encourage you to experiment a bit with some meals that might better suit your tastes. We love all of these meals, that’s why we picked them! We know everyone is different though. If you want to sub something in, just check to make sure the nutrition is comparable. Keto on a budget can be pulled off all types of different ways. This is just one example using a lot of our favorite meals. For example, if you have a bunch of coconut oil sitting around feel free to sub it in for the butter. If you have olive oil, sub it in for the blue cheese dressing. Don’t let this meal plan feel restricting, it is best used as a reference point and not as a hard and fast rule book. We put together this full day of eating video to show you an example of how we ate on $5 a day:
One thing many people love about keto diet meal plans is that tracking your food is optional. "One of the biggest benefits of the ketogenic diet is that there's no need to meticulously track your calories like you may in other diets," notes Dr. Josh Axe, D.N.M., C.N.S., D.C., founder of DrAxe.com, best-selling author of Eat Dirt, and cofounder of Ancient Nutrition. "Because you're filling up on fat and protein, you're more likely to feel satisfied and energized all day long, which causes you to naturally eat less." This isn't to say that food tracking on keto is discouraged. "Some people may find calorie counting a useful tool to be more mindful and aware of what they're eating, but it's not necessary on the ketogenic diet," says Dr. Axe, but there's no need to get too stressed about hitting a certain caloric goal, especially if you're not trying to lose weight. (Related: The #1 Reason to Stop Counting Calories)

In this guide the only form of pure fat we use is butter. If possible, coconut oil would really be a nice upgrade. We couldn’t fit coconut oil into our $5 a day keto on a budget meal plan, but it’s cheap if you buy in bulk. Another good substitution would be olive oil or coconut oil and vinegar instead of the premade salad dressing. Most cheap premade dressings will use oils that are frowned upon on keto like canola or vegetable oil.
Reduced Risk of High Cholesterol and Triglycerides. (8) Many doctors originally thought that a diet high in fat might increase cholesterol and triglycerides. However, the opposite has turned out to be the case. Most people see a significant drop in their LDL and triglycerides when on a keto diet, although a small percentage of people do see the opposite effect.
You've selected an efficient, well-designed meal substitute system. The technology of meal substitute demands continuous and careful monitoring from experts. It can be unsafe to do this on your own, although it won't be practical to get your own personal doctor either. The best solution is to join a meal substitute program that offers an extensive solution-from providing advised items, to helping your acquire healthier habits, to aiding your persistence for a fit, energetic and healthier lifestyle.
Lazy keto diet: Last but not least, the Lazy keto diet often gets confused with dirty keto … but they’re different, as the “lazy” refers to simply not carefully tracking the fat and protein macros (or calories, for that matter). Meanwhile, the one aspect that remains strict? Not eating over 20 net carb grams per day. Some people find this version less intimidating to start with or end with … but I will caution that your results will be less impressive.

You might be thinking to yourself, “Say what? Dark chocolate is a keto snacks? Are you kidding me?” Nope, I’m not kidding. Lean in really close, because I’ve got a secret to share with you: I eat dark chocolate made with sugar EVERY SINGLE DAY on my nutritional ketosis plan. Yep, I sure do! Sometimes I’ll even have it with some of that Kerrygold grass-fed unsalted butter I mentioned – truly incredible. I’m not talking about cheap, fake dark chocolate or even the sugar-free ones you can buy in most stores. I have fallen head over heels for a brand of chocolate that is far superior to anything I’ve ever put in my mouth before – Taza 80% Stone Ground Dark Chocolate. This stuff contains little chunks of real cacao and even has real sugar in it (GASP!). But I eat a half and sometimes a whole bar of this daily with no negative impact on my blood sugar or blood ketone levels. It’s got to be the cocoa butter that make it such a perfect addition to my nutritional ketosis plan.
Doing a 1:1 substitution would probably change the macros too much but that doesn’t mean that you have to eat dairy to eat a ketogenic diet. If you want to use the meal plan you’d have to adjust it with other sources of fat so that you match the macros. It will require a little work (I recommend using an online diary like MyFitnessPal for support) but you’ll end up with a plan that works for you and your needs
Is sour cream keto? If you are able to tolerate dairy, I can’t imagine why you wouldn’t want to add sour cream to just about everything you eat. It’s such a rich source of fat while providing amazing flavor and luxurious texture to anything you eat. I’ve put sour cream on top of steak, eggs, even vegetables. Just a couple of tablespoons of sour cream will give your fat intake the boost it needs to help you get into that glorious state of nutritional ketosis. I use the full-fat versions of either Breakstone’s or Daisy, depending on which is on sale. They go on something I eat just about every day. Enjoy!

Avoid wheat, oats, all rice (white, brown, jasmine), quinoa, couscous, pilaf, etc. Corn and all products containing corn, including popcorn, tortillas, grits, polenta, and cornmeal. All types of products made with flour, including bread, bagels, rolls, muffins, pasta, crackers, chips, pretzels, Oatmeal and cereals, granola bars, most protein bars or meal replacements, etc.

I am SO very thankful that I found your post because it answered so many questions, especially the whole uterus part. I was a little freaked! lol … I am new to Keto and I must say that I have been a little frustrated because I started this new keto lifestyle since the second week of February and I’ve been loosing and gaining the same freakin 5 lbs! I now realize that I have been overthinking the whole change and overwhelming myself. Thank you for all the great information and meal plans :)
I love this! I am an amateur powerlifter and I have recently started using the keto diet as there is only so much gained by being a fat powerlifter but working out my macros was driving me nuts as I also work as a disability support worker and need to take meals and so on to work with me. Thanks to this I can now have better control of the macros to bring my weight down without doing to much harm to my lifts! Thank you for this!
Beware of added sugars or high-glycemic sweeteners in spice blends or condiments, but other than that, it’s fair game for keto. In spice-heavy dishes, carbs can add up, but don’t drive yourself crazy worrying about your teaspoon of turmeric. Check labels for additives like sugars, milk solids, potato starch, corn starch, or MSG, or make your own blends at home. Table salt often contains undisclosed fillers and anti-caking agents, so it’s best to opt for sea salt or Himalayan pink salt instead.
After increasing water intake and replacing electrolytes, it should relieve most all symptoms of Keto Flu. For an average person that is starting a ketogenic diet, eating 20-30g of net carbs a day, the entire adaptation process will take about 4-5 days. My advice is to cut your carbs to fewer than 15g to ensure that you are well on your way into ketosis within one week. If you are experiencing any more keto flu symptoms, double check your electrolyte intake and adjust.

I also have to tell you that you are HILARIOUS! I laughed so hard reading your lead up to the 3 day plan. Thank you for your guidance, honesty, outstanding sense of humor (we all need it), incredibly delicious recipes and your baffling organization. I truly don’t know how you get it all done. You make it “do-able” and fun. I’m actually excited to start!


Avoid adding high-glycemic sweeteners to either food and 5 ounces of both plain Greek yogurt and cottage cheese will have about 5 grams of carbs. Cottage cheese packs the stronger protein punch with 18 grams compared to 11 grams of protein in the yogurt (49, 50).  Because these are higher in protein and lower in fat they are not technically ketogenic foods and you must be careful not to over consume these.  As with any dairy, choose yogurt and cottage cheese sourced from grass-fed cows for maximum nutrition.
ShenaynayTaytay Of course I’ve heard of erythritol, it’s just not considered “natural” by the paleo folks who I listen to in terms of calling a sweetener natural. Erythritol is the “safest” but is still tied to leaky gut, etc. It also requires a significant amount to sweeten recipes, rather than a pinch of stevia. Everyone is welcome to use whichever sweeteners they like, I even use sucralose sometimes. These are my “best practices,” not rules. 🙂
You’re so welcome Jessica – you and me both! I’m looking forward to feeling good again and having my clothes fit right will be nice too! ha ha! Thanks to all of your feedback I’ll be posting 7 day menu plans every Saturday, and we’ll all hopefully be reporting our pounds lost so far progress in the comments. I’m so looking forward to it – hope you’ll join us!!!
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!
What is the ketogenic diet exactly? The classic ketogenic diet is a very low-carb diet plan that was originally designed in the 1920s for patients with epilepsy by researchers working at Johns Hopkins Medical Center. Researchers found that fasting — avoiding consumption of all foods for a brief period of time (such as with intermittent fasting), including those that provide carbohydrates — helped reduce the amount of seizures patients suffered, in addition to having other positive effects on body fat, blood sugar, cholesterol and hunger levels. (1)

For breakfast, we are going to change it up a bit. Here’s where we introduce ketoproof coffee. Now, don’t get me wrong – I know some of you won’t like it. If you’re not a fan of coffee, then try it with tea. If you’re not a fan of the taste (which is very rare), then try making a mixture of the ingredients by themselves and eating it like that. So, why ketoproof coffee?

No matter what your diet has been before now, keto will be a big change. If you're coming from a standard American diet (SAD), your carbs will go way down, your protein may either go up or down, and your fat will go way up. If you're coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly.
Fruits are high in sugar and carbs. That includes tropical fruits, fruit juices, dried fruits and also the fruit smoothies. Avoid dragon fruit, peach, nectarine, kiwi, grapefruit, apple, orange, plums, cherries, pears, pineapple, mango, banana, papaya, fruit smoothies, fruit syrups, fruit concentrates. This also includes dried fruit like dates and raisins.

Is everyone you know "on keto"? Yeah, we know the feeling. This trendy, fat-filled diet has exploded on social media—and for good reason: People who followed the keto diet for two years lost more than twice as much weight than people on a standard low-calorie diet, according to a study published in the journal Endocrine. What's more, those same dieters lost 4.5 more inches from their waistlines.


Wow! What an improvement. Would be interested in hearing what your doctor says about your results. Hopefully he has substantially reduced or eliminated any medication you were on. If not, something is amiss. The best way to accurately measure ketones is to test for hyroxy-butyric acid in the blood. The best meter is the Precision Xtra which you can find online. It measures your glucose levels and ketone levels. The only drawback is the test strips for the ketones are expensive ($5 a piece). I found good deals for these on ebay. You are most likely using ketones as a fuel now with all your weight loss. How do you feel? The main difference people talk about is their energy level. Plus you can exercise longer and recover faster if you are burning fat instead of glucose. Also, your hunger levels are greatly reduced if you are eating a high fat diet. I usually skip a meal or two just because I am not hungry. Hope that helps.
So I have always put my bacon in the microwave, but is it better to fry it in its own grease? Just starting low carbing after reading Dr. Davis’s Wheat Belly, ran across Dana Carpender’s website, Jimmy’s website and others. Not everyone agrees with the fat. I’m going to try it–kind of scared though. Need to lose 30 to 40 pounds and get off blood pressure medicine and cholesteral medicine. I’m 65 and was always thin until 50.
Because people with type 2 diabetes are at an increased risk for cardiovascular disease, there’s a specific concern that the saturated fat in the diet may drive up LDL, or “bad,” cholesterol levels, and further increase the odds of heart problems. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. They may recommend a different weight-loss diet for you, like a reduced-calorie diet, to manage diabetes. Those with epilepsy should also consult their doctor before using this as part of their treatment plan.
Yes, they're technically a fruit, but we think olives deserve a shout-out all of their own, since they're also a great source of healthy fats and are one of a few keto-approved packaged foods. Plus, they're a great source of antioxidants, will satisfy your craving for something salty, and are blissfully low-carb. “About a palm's worth only has 3 grams of net carbs,” Sarah Jadin, RD, told Health in a previous interview.
Wondering how many carb foods you can eat and still be “in ketosis”? The traditional ketogenic diet, created for those with epilepsy consisted of getting about 75 percent of calories from sources of fat (such as oils or fattier cuts of meat), 5 percent from carbohydrates and 20 percent from protein. For most people a less strict version (what I call a “modified keto diet”) can still help promote weight loss in a safe, and often very fast, way.
Hi Cyn, The numbers are general guidelines but will vary depending on many factors, such as activity level, insulin resistance, weight and more. There is no single magic number, just conventional recommendations that are a good starting point. I will have a macro calculator coming soon that will help determine what is best for each person, but even then it’s an approximation. The only way to know for sure is to test. If keto is your goal, it’s usually best to start lower and then see if you can stay in ketosis when increasing.
The second part of this equation is alcohol – which can play a big role in your diet. Alcohol will slow down your fat burning process and can kick you out of ketosis. Also, many alcoholic drinks have often hidden carbs, so try to ignore beers, cocktails, flavored syrups, sodas, sweet wines and flavored liquors. Addition to alcohol, avoid sweetened teas and coffee drinks and most coffee creamers. If you need one then prefer keto friendly coffee creamers.
The most science-backed performance-boosting supplements, such as creatine monohydrate, beta-alanine, and caffeine, are all A-OK on the ketogenic diet. So, if you take a pre-workout, you should be able to continue without issue. I would also recommend gulping down some bouillon before your session to ensure your sodium and magnesium levels are on point.

Our Keto Fit Diet is a very easy-to-follow keto diet program that will teach you all about the keto diet. We have carefully designed this to teach you which foods you can eat and which to avoid so that you can remain in ketosis. This will also include an 8-week meal planner, shopping list and much more! This plan will include EVERYTHING you need to starting burning fat.
Over 8–10 mmol/l: It’s normally impossible to get to this level just by eating a keto diet. It means that something is wrong. The most common cause by far is type 1 diabetes, with severe lack of insulin. Symptoms include feeling very sick with nausea, vomiting, abdominal pain and confusion. The possible end result, ketoacidosis, may be fatal and requires immediate medical care. Learn more
The keto diet works by eliminating carbohydrates from the your daily intake and keeping the body’s carbohydrate stores almost empty, therefore preventing too much insulin from being released following food consumption and creating normal blood sugar levels. This can help reverse “insulin resistance,” which is the underlying problem contributing to diabetes symptoms. In studies, low-carb diets have shown benefits for improving blood pressure, postprandial glycemia and insulin secretion. (7)

Keto flu symptoms and side effects can include feeling tired, having difficulty sleeping, digestive issues like constipation, weakness during workouts, being moody, losing libido and having bad breath. Fortunately, these side effects don’t affect everyone and often only last for 1–2 weeks. (And yes, you CAN build muscle on keto.) Overall, symptoms go away as your body adjusts to being in ketosis.

Thomas Delauer’s adaptive body boost review book is not just a weight loss program like the others. On the other hand, you find that it is a complete body changing the program from being obese or plump to healthy and fit through natural means. The program works on your specialized needs for body functioning at the cellular level and then provides your body with the same. And, the results that you get are not just on the physical aspects, it is helpful in a great way on both emotional and mental aspect of your well-being as well.
Hi, I’m still a bit skeptical, I have seen some of my friends do the keto diet, and have had good results. Though I am still not sure about the idea of the fats being eaten. They say they eat meat with the fat and must do so, is this correct? Also isn’t this not good for the body especially for the kidneys? Second, can a diabetic do this diet? There are many questions running through my head.
If you’re a newbie planning your weekly keto diet menu, make the meals as easy as possible. A keto breakfast, for example, can take advantage of many classic breakfast foods, including eggs, bacon, sausage, and ham. Eggs are real winners in the keto world. They’re extremely versatile, easy to cook, and have just half a gram of carbs but 6 g of protein and 5 g of fat. 

Eggs are a healthy, nutrient-dense food that has been incorrectly maligned for years. Cholesterol in food doesn’t increase cholesterol in your blood, so eat eggs liberally – they’re packed with protein and lutein, and they fill you up for hours. Make a healthy omelet with some cheddar, crumbled breakfast sausage, and shredded spinach and you’re already looking at over 30g of protein, just for breakfast! Spinach is a great source of magnesium and potassium, too. Add some sea salt and you’ve got a big dose of electrolytes that are so vital to maintaining energy and staving off headaches. Get the recipe and instructions
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.
The keto diet isn’t new, and it’s been around for nearly a century. It was originally developed to treat people with epilepsy. In the 1920s, researchers found that raised levels of ketones in the blood led to fewer epileptic seizures in patients. The keto diet is still used today to treat children with epilepsy who don’t respond well to anti-epileptic drugs.[2]

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 best part of low carb eating is that you can still have rich, savory foods – dieting isn’t really a part of the lifestyle. Your body regulates your hunger naturally, so keeping your carbs low is the main concern. Being able to do that while still enjoying roast, fish, and big, healthy salads is what makes low carb so easy to stick with, and keep the weight off for good.


The benefits above are the most common ones. But there are others that are potentially even more surprising and – at least for some people – life changing. Did you know that a keto diet can help treat high blood pressure, may result in less acne, may help control migraine, might help with certain mental health issues and could have a few other potential benefits?
“The cleaner, the better when it comes to the keto diet,” says Jadin. Focus on “whole” and “unprocessed.” Also, strive for a mix of saturated and unsaturated fats for balance. Note: Tipping the scale toward too much protein is a common pitfall many people make on the keto diet. Mind your protein intake, since too much can kick you out of ketosis, says Jadin.
I was a vread and sweet person as well. Once you start you will not believe that you don’t crave those things. It was not hard as I thought but what helped with the lack of cravings is starting my day with the coffee, ghee and tablespoon of coconut/mct oil. I don’t do heavey cream . Once you begin youll see thats the least worry you will have. You can do it

Thank you so much for the above information. Really very helpful for people like me. Just started Keto 3 weeks ago, I still get confused on my protein consumption and what vegetables have high carb content. This is by far the best “diet” I’ve been on as I feel I can go on forever and I’m not missing anything I actually eat what I want. I eat when I’m hungry and stop when I’m full, just extra cautious what I put in my body.


In some ways, it’s similar to the Atkins diet, which similarly boosts the body’s fat-burning abilities through eating only low-carb foods, along with getting rid of foods high in carbs and sugar. Removing glucose from carbohydrate foods will cause the body to burn fat for energy instead. The major differences between the classic keto and the Atkins diet is the former emphasizes healthier keto fats, less overall protein and no processed meat (such as bacon) while having more research to back up its efficacy.
To wrap up the loose ends, it is worth to note that a keto diet plan or ketogenic diet helps the user’s body to burn the excess fat instead of carbohydrates. The main theory behind keto diet plan is that your overall body can rely only on the fats to get energy for normal functioning, in the process it reduces the sugar that the user eats. Adding this diet to your daily routine will naturally help you to start burning the calories from fat that you take, which will in turn transition into reliance on the fat stored in your body. Keto diet plan for weight loss has been researched by the scientific and medical community and adding it to your diet will result in so many benefits. Those who have used it mostly experience improvement in weight loss goals, better energy, and fewer cravings. You can order all of the above keto diet plans online from the list at the top page
One of the major keys to my success with nutritional ketosis has been a very deliberate increase in fat consumption. I haven’t been afraid to eat fat on my low carb diet; in the absence of carbs it is the body’s fuel source. But pushing fat levels even higher while restricting carbohydrate and protein has made all the difference in the world. I remember when I first began this experiment, I got a lot of e-mails from readers who asked how I got my fat consumption up to 85% of my calories. Some joked, “What are you doing, drinking butter?” I can’t help but laugh at this notion, but it does allow me to make this a teachable moment for people who may be unfamiliar with the differences in the macronutrients.

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.

I’m Keto with no gallbladder, I take 3 papaya enzymes after eating anything. I mean anything. I take 9 to 15 a day. I went keto after losing my gallbladder because carbs of any kind caused gas and pain so I practically quit eating. The doc kept telling me to eat more fruits and veggies. The more I ate the sicker I got. Got down to 158 lbs and I’m 5’11”. This was a decade ago, I usually weigh about 185. I’m 54 yrs old. My blood pressure at sam’s the other day was 98/64. Flip that food pyramid upside down or throw it away. I was keto before keto was cool.


Dirty keto diet: “Dirty” is the apt term, as these version of keto follows the same strict percentages (75/20/5 of fat/protein/carbs) but rather than focusing on healthy versions of fat like coconut oil and wild salmon, you’re free to eat naughty but still keto friendly foods like bacon, sausage, pork rinds, diet sodas and even keto fast food. I do NOT recommend this.
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"Plenty of people jump right in, thinking all they have to do is cut carbs and increase fat. All of a sudden, they hit a wall and get 'keto flu.' They feel tired, lethargic, and experience headaches," Wittrock says. "The primary reason they get these symptoms is lack of the three primary electrolytes: sodium, potassium, and magnesium. If you're deficient in any of these, you'll suffer mentally and physically. This is the single biggest reason people fail on the keto diet."
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