Thanks for all the good info! I continue to come back and re-read some posts to stay motivated and informed. I have been low carb for about 1.5 months and have lost about 18 pounds. But I continue to have awful night sweats and periods of “flashes” during the day. Would that be considered some of the hormonal changes you referred to? They are very aggravating and interrupt my sleep. BUT they are worth it for the positive effects!
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.
If you are considering a fast to jumpstart your Ketogenic diet,  it is important to stay hydrated. Track your water intake and be sure to consume a minimum of 2 liters per day. Consuming sea salt may also help keep energy levels up by replenishing your electrolytes. Fasting for at least 4 days can result in ketosis. Be sure to measure your ketone levels and other vitals during your fast. 
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!
On a “strict” (standard) keto diet, fats typically provides about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent. However, a more “moderate” approach to the keto diet is also a good option for many people that can allow for an easier transition into very low-carb eating and more flexibility (more on these types of plans below).
Hey, she stole my brie cheese fav for high fat controlled carb and protein item. And it’s best stuffed into green or black olives. Go organic and get them packed in glass and they are a pretty decent fat snack. The other item, if you know the farmer and can be assured of its quality, is pork sausage. I prefer polish sausage variety and it’s usually around 88% fat. And lastly, smoked sablefish lox (vital choice seafood .com sells it as do others) is a very fatty fish and while it will supply 15 grams of protein in a 4 oz serving, makes a great match for that sour cream up there.
Carbohydrates provide glucose, the preferred source of fuel for your body. Other "macros" or macronutrients – protein and fat – need to be digested and broken down into a usable form of fuel and building blocks, but this takes more time and energy compared to carbs. Because of the lengthier process, it is thought that restricting your intake of carbs will force your body to rely on other sources for fuel, and in theory, this would mean you burn more calories trying to get usable energy from your food and/or you start to burn more fat stores for energy. 
I see your point – but at the same time some people are squeamish about the normal terms and when I first heard shark week I laughed out loud so I thought it might be fun to inject some humor into a sometimes totally humorless subject, especially for people who have really painful and debilitating cycles every month. Glad you’re enjoying the site though and thanks for letting me know! :)

Hi Barb, That can definitely be it. Losing when you are close to goal can be more difficult. It could also be that your body’s healthy weight is a little higher than what you’d like – which doesn’t mean you can’t lose, but makes it more difficult. If just eating Keto foods isn’t working, double check the macros for your weight and see if the amount you’re eating needs to be adjusted. You’ll find more help and support in our support group here.
Having read a few books on the topic of different diets and lifestyles, I feel like I have read a lot of bad and good books. This one is by far the best I have read. The information is laid out in a very easy to understand way. If you are looking for the perfect amount of information in a way that lays it out easy for you, this is the book for you.
Technically this one should be part of the fruits section, but we won't tell if you won't! Avocados are such a top-notch keto food, due to their low-carb, high-fiber, and high-fat content that we thought they deserved to be called out separately. Research has shown that people who eat avocados tend to be healthier in general, and they're practically a must in a balanced keto diet.
Some of the recommended condiments include mayonnaise, home-made bone broth, pesto, pickles, mustard, lime/lemon juice, whey protein without any additives or artificial sweeteners, lime/lemon zest, hormone-free gelatin, fermented condiments like sauerkraut, kombucha, kimchi, and others. There are recipes for homemade condiments that are devoid of any additives.

Hi Jordan – thank you for reaching out. We have a ton of articles on here (https://theketoqueens.com/category/blog/) that you may find helpful. We also wrote a post about starting a keto diet (https://theketoqueens.com/keto-diet/), then we have a keto course that walks you step by step to starting a keto diet (under shop), and if you need individual keto coaching I do that on my other website LaraClevenger.com. Please let us know if you can help in any way.

You rock! Thank you for this, and would love a 7 day menu plan, plus a shopping list. I’m no good at that kind of organization – heck, I’m no good at ANY kind of organization – so a shopping list would be a life saver. I’m sure I could get that from a friend who introduced me to your blog and who is going to do this with you, and I with all of you . Thank you so much!

I guess these products may indeed help some on their journey to keto success. They are certainly helping some keto entrepreneurs on their journey to financial success. I’ll admit, I even thought at one time that I, too, would try to cash in and bring keto replacement bread products and cauliflower pizza crusts to market — picture them in freezer cases across North America! (No doubt someone is already doing this.) I did buy up a bunch of creative keto domain names just in case.
Reaction to eggs could be due to the following: Read Healthy Traditions website regarding chickens being fed soy – soy will be in the eggs. If you can’t get truly organic soy corn free eggs, you may order through them. It is said all soy, even organic is contaminated GE, plus it is said by reliable sources that organic soy, if consumed, should only be fermented. Non organic soy and corn are GE and heavily sprayed with diluted white phosphorus and flamydahyde (sp?) embalming fluid i.e. glousphate (sp) in Roundup Ready among other toxic chemical witch’s brews that farmers use requiring wearing hazmat suits.
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.
This plan is very high on protein. I’ve learned that high healthy fat is what’s needed, not high protein.. as I am now kicked out of ketosis due to high protein intake (insulin’s fault). Given the fact i didn’t eat a bowl of salad per day (my tummy doesn’t digest salad well at all – i get bloated), but i do eat broccoli (i don’t get bloated from those strangely enough), cauliflower, asparagus, mushrooms… tomatoes (rarely, though). So, my question is… are you in ketosis following the menu you’ve presented? I’m 5 months into Keto and the last 3 weeks i am not in ketosis. My carb intake is 20-30g… but my protein is pretty high.
Funny story, I didn’t mean to start the keto diet. My best friend has been doing it for a few months, and I was not really paying close attention to her journey. I assumed it was too restrictive for me, and I love food, so conversely hate “restrictive”. I’ve been lowering calories, eating more protein/vegetables, fewer carbs and working out. I feel great, but I’m not really losing weight, which is frustrating. But, being 44, i was beginning to accept it as part of my metabolic process. The funny thing is, one day I felt like total, deep-fried dog crap. It was right before going on vacation: body aches, dizziness, irritability, I was sure I caught the flu. IN SUMMER!! Awful. However, the next day I woke up, feeling mildly better, and a conversation with my bestie came back to me. Could this be keto flu???? I loaded up on electrolytes that day, WHAM it was gone. I went on vacation and just limited my carbs because I wanted to eat all the good stuff (fatty, hot cheesy, meaty scrumptiousness), but not get gluten bloat. I LOST WEIGHT. YEAAHHHH!!!!!! So I did some research and realized that keto was definitely for me because it really is all my favorite foods. I love to cook, so I had been creating clean, gluten free recipes for quite some time. So now I’m here with you because I loved the name of your blog, just about every recipe appeals to me, as does your writing style. So relatable. I just wanted to share how excited I am to be here, at ground zero of what is to me, a life changing experience. Starting a diet is usually done with grim determination, but today, I’ve never been more excited to start a diet! Looking forward to exploring this gem of a site!
There is increased cravings for carbs and sugars and most people are becoming obsessed with all sugar-containing foods and beverages. This is responsible for the increased Over-weight in the American population. Since the body is very adaptive, when you reduce carbohydrates intake, it will look for another energy source which are readily available for consumption and since fat is just in storage, it will start to burn it and produce ketones.
Maya, I think what you are doing is brilliant. I am a 70-year old professional woman, educator and coach. I’ve grown our family vegetables every summer since I can remember. However, health conscious 20 or 30 years ago is a far different scenario today. Until I started having digestive issues about 5 years ago, I figured I was in the “above average” category of healthy eating.
"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."
Following a ketogenic diet puts your body into a state of “ketosis,” which is a metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose from carbohydrate foods (like grains, all sources of sugar or fruit, for example). This is in contrast to a glycolytic state, where blood glucose (sugar) provides most of the body’s fuel (or energy).

Thomas delauer diet plan guidebook by Thomas Delauer is a very informative course that is geared towards creating awareness to individuals about the most effective and efficient means of transforming their body metabolism in a natural way. This allows their body to have the ability to burn the additional fat well, while they continue to enjoy the healthy and delicious foods that are around them. The course claims that when you follow the professional advice it offers you to the latter, your body will have the ability to achieve about twenty to thirty percent more energy in a natural way while giving your body an opportunity to adapt to healthier conditions. This program that was designed by Thomas Delauer is not aimed at restricting food intake or counting calories, but it is about eating and enjoying the right foods in your life.


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.
Great article. Unfortunately, my problem is lactose intolerance. I can tolerate butter and ghee, but no cheese, cream, sour cream, etc. I seem to be running in to a “lack of variety” problem while trying to increase my fat. I have swithced to fattier meats – pork shoulder, beef short ribs, etc. and my eggs are always saturated in butter and/or coconut oil. Avocados are a staple. But not being able to ead dairy, I can use some suggestions on what else I can eat? Any ideas?
"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."
So you've decided you want to try out the high-fat, low-carb diet, better-known as the fat-burning ketogenic diet. Whether it's to lose weight, have more energy, or fuel workouts differently, going keto is a popular choice right now. But figuring out a keto meal plan on your own is no easy feat, especially since eating a diet super high in fats doesn't come naturally to many people who are accustomed to the traditionally carb-heavy American diet. (It's especially hard if you're vegan and want to try keto.) But this should help: Keto experts explain how to set yourself up for success, plus provide ideas for exactly what keto foods to eat when you're first getting started. (While you're at it, check out these Low-Carb Keto drinks That Will Keep You in Ketosis.)
The ketogenic diet (keto for short) is essentially a high-fat, low-carb diet that triggers your body to enter a metabolic state known as ketosis. Ketosis happens when the body begins to use fat as a source of energy rather than glucose. During ketosis, your body’s insulin levels go down, fatty acids are released and processed by the liver where they then oxidize and turn into ketones. These ketones, in turn, provide energy to the body and feed your brain.
Thank you so much for this post. I do really struggle to find ways of adding fat to my diet without adding more carbs or protein. I noticed you wrote that you cook your eggs in butter or coconut oil. Any other ideas on how to add more of these fats? I tend to over eat the veggies I cook in them like kale chips or cauliflower “rice”. I don’t mix meat or milk or eat pig which eliminates some popular options.
Remember, the point of the ketogenic diet is to enter ketosis by limiting your carbohydrate intake to about 5% of your total calorie needs and consuming about 75% of your calories in the form of fats. Vegetables and fruits naturally contain carbohydrates, and the ones included in the list above are lower in carbohydrates while not skimping on nutrients.
Try Googling “TDEE Calculator”. Once you plug in your stats, the site will calculate your total daily energy expenditure. This is a useful guide in determining how many calories to eat. From there, if you are trying to lose weight, just reduce your caloric intake, increase your expenditure (through exercising more), or use a combination of the two.
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.
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.”
This post may contain affiliate links to products we believe in, which means that even though it doesn’t cost you anything extra, The Keto Queens will receive a small amount of money from the sale of these items. Also, please know that nutritional information is provided as a courtesy calculated from the nutrition plugin API and we cannot guarantee its accuracy.
I skip the enormous sections of fat-reduced milk, flavoured yogurt and juice and go right on to the produce section. No more need for potatoes, yams, oranges, apples, bananas and other fruit which used to fill my cart. I now stock up instead on avocadoes, mushrooms, cauliflower, zucchini, scallions, broccoli, cherry tomatoes, green peppers, Brussels sprouts and cabbage. I get most of my salad greens and herbs from my own backyard veggie garden — I specialize in kale! — but if my own varieties are low, I’ll top up with something green and leafy.
If you are considering a fast to jumpstart your Ketogenic diet,  it is important to stay hydrated. Track your water intake and be sure to consume a minimum of 2 liters per day. Consuming sea salt may also help keep energy levels up by replenishing your electrolytes. Fasting for at least 4 days can result in ketosis. Be sure to measure your ketone levels and other vitals during your fast. 
Herbs are great ketogenic foods that pack some of the most powerful antioxidants.  Bitter herbs like ginger, turmeric, and parsley stimulate digestive function by improving gut health. They support enzyme and bile secretion from the liver as well as the gallbladder. Consequently, food transit time increases, fats are better digested, and detoxification pathways are provided a boost. (2).
Eat restricted amounts of nuts and seeds. Aim to eat nuts high in omega-3 and low in omega-6 like macadamia nuts and brazil nuts. Try to eat limited amounts of blackberries and raspberries as other berries are higher in carbs. Pair the foods you eat with added fats to keep hunger down. Consider cutting snacks out of your diet completely as it generally leads to slower weight loss.
Love this! So glad I found you! Your menus are great, you make it easy with the shopping lists, (now if I could just find someone to do the shopping for me ;-)) I usually fall off the wagon to easy, my usual excuse not knowing what to make, but with your menus and lists it gives me no excuse. I just started and am anxious to see how it goes. I have also started my exercise again!
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. 

Well, I am going to give this another try. I have great difficulty in eating greens , or drinking them, also I am not fond of fats, years and years of low fat diets have totally screwed my metabolism,and taste buds. I will read this page every day to keep my mind focused. Start tomorrow when I get up …… I work nights which can cause me problems as well. When I tried this diet before, I got terrible cramp, now I realise I wasn’t drinking enough water. Anyway.here goes.
hello, i am interested in trying the ketogenic diet. i have hypothyroidism and cannot seem to lose any weight no matter what i do or eat. i need to lose about 20 pounds. do you think this diet can help me to lose weight and would it be good for my low thyroid? also, i am not a very active person…i have herniated disc in my lower back and have to be careful how i move, bend, or stretch, etc. however, i can get on my indoor exercise bike and ride it for about 10 min. per day.

Not sure what foods you should eat on the keto diet? This keto food list will get you started. By depriving your body of glucose, the high-fat, low-carb ketogenic diet shifts your body into ketosis, a state of burning fat instead of sugar for energy. Take the guesswork out of eating keto, and follow this complete keto diet food list to start dropping weight and feel amazing.
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.
Also, consider supplementing with the amino acid leucine, as it can be broken down directly into acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted into glucose, the acetyl-CoA formed from leucine can be used to make ketone bodies. It’s also present in keto friendly foods like eggs and cottage cheese.
Here’s a nutritional list of some of the more commonly consumed vegetables on keto. Keep in mind that the weights are the same of everything listed so that it will impact the skew of the carb counts. For example, in a meal you may have 6 oz. of broccoli in the side, but you would not have 6 oz. worth of berries in the morning. You may mix 6 oz. of berries into a pudding with 4 servings.
Through a process called ketogenesis, the liver can convert fats into something called ketone bodies, that the brain and other cells in the body can use for energy. This is what is commonly referred to as going into a state of ketosis. And ketosis is what the keto diet is built on - restricting carbs to a drastic level that forces your body to rely primarily on fat for energy. 
You’ll need to focus on titrating your insulin. Given the low amount of carbs in the Keto diet, I suggest you take detailed notes on how your blood sugar reacts to protein and fats. That way you can determine how much insulin to take with food. As for your basal, if you consistently go high/low without any bolus on board it might be a good idea to revisit your basal rates
There is one gotcha with eggs that needs to be stated. Despite the high fat content, you can actually get an insulin spike from consuming too many eggs at once. The yolks are high in Leucine, and the protein of egg whites is rapidly utilized. That combo (Leucine + highly bioavailable amino acids) is one that bodybuilders use to create a sizeable insulin spike in the absence of carbohydrates.
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!
The cost of this cookbook is $25 for the paperback, and the amount of information in the cookbook justifies the cost in our opinion.  The pictures beautifully illustrate the recipes so you have an idea of what your finished product should look like.  We would have liked to see a few “in progress” pictures for the recipes, but the instructions were concise and thorough enough that a beginner should be able to manage these recipes on the instructions alone.  Overall, we suggest Keto Made Easy as a great cookbook to have on hand for those following the ketogenic lifestyle.
Great article. Unfortunately, my problem is lactose intolerance. I can tolerate butter and ghee, but no cheese, cream, sour cream, etc. I seem to be running in to a “lack of variety” problem while trying to increase my fat. I have swithced to fattier meats – pork shoulder, beef short ribs, etc. and my eggs are always saturated in butter and/or coconut oil. Avocados are a staple. But not being able to ead dairy, I can use some suggestions on what else I can eat? Any ideas?
The cyclical diet is another one that focuses on more carbs. This is more of a cycle—hence the name. You’ll get five days where you follow the standard diet and then two days where you get more carbs. This sort of diet could be perfect for those who struggle to stick to a plan or just know they wouldn’t be able to last without any potatoes, bread or pasta at all. Think of this like your 5:2 diet, where you get two days off.
For an extra kick of fat without the carbs, you might try blending your coffee with coconut oil or MCT oil to your coffee. MCT, or medium-chain triglyceride, oil is a fatty acid usually derived from coconut oil. It's colorless, odorless, low in carbs, and high in fats that are thought to boost cognitive performance. It's also a liquid, making it easy to add to any beverage or salad dressing.
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.
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.
In order to save you time and money (from printing and shipping costs), instead of being mailed, The 3 Week Ketogenic Diet is provided to you as an instant download E-Book or e-books which you can read on your PC, Mac, iPad, iPhone, Android, Smartphone, Tablet or E-Reader. You can transfer it to as many devices as you like, and even print out pages.

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.
Herbs are great ketogenic foods that pack some of the most powerful antioxidants.  Bitter herbs like ginger, turmeric, and parsley stimulate digestive function by improving gut health. They support enzyme and bile secretion from the liver as well as the gallbladder. Consequently, food transit time increases, fats are better digested, and detoxification pathways are provided a boost. (2).
You've likely heard horror stories of what competitors feel like when they cut carbs low, or when the average bro talks about going keto. However, the odds are that those people were not actually in nutritional ketosis, or more importantly, following a well-formulated ketogenic diet. Yes, you may experience some fogginess and discomfort, but it doesn't have to be intense if you handle it right.
When you eat foods high in carbohydrates and fat, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat, high carbohydrate diets (NOT keto).
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.
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