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.
Factor into you caloric figures that the human animal can only metabolize fats at about half of the rate of either protein or carbohydrate. If you limit your total gross calorie intake to the same calories as in protein/carb, you have effectively cut your metabolizable carbs by a considerable amount, (depending on the ratios of fat to protein to carb.)

If you’re not sure after your initial test, explore other healthy diets such as clean eating and always have in mind that your number 1 goal should be to avoid overly processed foods (keeping this definition fairly broad of course, as we live in the 21st century and have to adapt to modern age as well, where hardly any of us have time to spend 12 hours a day evolving around food production, gathering and cooking).
A popular keto supplement are exogenous ketones (popularly called “keto diet pills”) that may help you achieve results earlier as well as remain in that state. (Don’t confuse exogenous ketones with raspberry ketones, as the latter don’t raise ketone levels in the body or mimic endogenous ketones, so you wouldn’t use raspberry ketones in your regimen.)
I too started Atkins years ago- back in the ‘80’s. I did well as long as i stuck to it. But, it’s a tough road and restaurants and snack food companies are not very low carb friendly. It’s all too easy for me to grab something quick & the donuts in the break room do me in everytime!!! I read your post this morning & It inspired me. I also am 57 and have been discouraged lately with my weight and lack of ability to stay away from carbs. But, I am going at it again – and this time with a vengeance. Thanks again for your post – very inspiring & appreciated. By the way – I found that Mellissa’s website the best for keto. Her recipes are simply delicious and not over complicated or time consuming. She also has a great sense of humor. It’s nice to know she goes through the same trials we do – and what it’s like to mess up !! !!. Thank you Mellissa for your articles, recipes, humor and your perseverance!!

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]
Some people on a keto or low carb diet choose to count total carbs instead of net carbs. This makes it more difficult to fit in more leafy greens and low carb vegetables (which are filled with fiber), so you should only try that if you don’t get results with a net carb method. And, start with reducing sugar alcohols and low carb treats before deciding to do a “total carbs” method.
In spite of the scientific evidence and real-life testimonials, not everyone is recommended to go on the ketosis diet. This highly specialized, extremely meticulous diet plan is suited to a particular dieter profile, and may also be harmful to some without the guidance of a doctor. But if performed correctly, the very low-calorie diet may be the only way for you to experience considerable, life-changing weight reduction.
The key to sticking to keto guidelines is focusing on what you can eat, not what you’re cutting out. If you’re unsure about what’s safe to snack on, you are in luck. We have picked out our favorite, keto-friendly foods that will make eating a fat-centric diet easy and, dare we say it, enjoyable. Keep reading to learn what grocery store items you’ll need to successfully take the ketogenic plunge—as always, consult with your doctor before embarking on a new diet plan.
Beyond being high in healthy fats, research has shown that people who include nuts in their diet are likely to live longer than those who don't. The right type of nut can be a great keto-friendly snack. The thing to remember with the keto diet is that you're looking specifically for low-carb, high-fat foods. Certain nuts meet this criterion and should be included in your keto meal plan in moderation. Listed in order of lowest to highest carb content per 1-ounce serving, the best nuts for the keto diet include:
Stock up: Jet.com's new City Grocery service (available in select markets) makes it easy to ensure you always have keto-friendly veggies in the fridge. We love their delivery scheduling tool; simply fill your cart, then decide which day and timeframe you'd like your groceries delivered. One of our faves: Urban Roots Green Squash Veggie Noodles are great for whipping up low-carb "pasta" dishes.

Thankyou for the breakdown! I’m quite excited to get started. I’m a T1 newly diagnosed (6m) and the hospital educator had me eating 30gm Carbs per meal which saw me a) Nearly vomit every meal as it was too much food b) gain a ridiculous amount of weight! (never really been a big carb eater, but my issue was not eating frequently!) (15+kg gained!) so bring on 2019 with a better relationship with food and a better relationship with myself, knowing how and what works with for my body. blessings xx😘
Achieving ketosis is a pretty straightforward, but it can seem complicated and confusing with all of the information out there.4If you want to learn more about ketosis and the scientific process around it, you can visit a very in-depth discussion about on Dr. Peter Attia’s website. Here’s the bottom line on what you need to do, ordered in levels of importance:
I used an online keto calculator to set a goal for calories, carbs and fat. I mostly followed the suggestions, with the exception of fat. The calculator suggested over 200 grams of fat each day. That's tough to hit without loading ghee into my coffee or swigging some coconut oil before lunch. Can it be done? Absolutely. I just couldn't get there. For me, the focus was on reducing carbs. I let the other pieces just fall into place.

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.
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.
Cyclical keto diet: The Bulletproof Diet falls into this category. You eat high fat, low carb (less than 50 grams of net carbs a day) five to six days of the week. On day seven, you up your carb intake to roughly 150 grams, during what’s called a carb refeed day. Carb cycling this way helps you avoid the negative effects some people experience when they restrict carbs long term, like thyroid issues, fatigue and dry eyes.[9][10]  Learn more here about how carb cycling works.
Carminative herbs like garlic and ginger add a pungent aroma to meals which is important for stimulating the flow of gastric juices in the stomach. Their natural oils increase bile flow so consider adding crushed garlic to your high fat meals and enjoy the smells circulating the kitchen. They are also high in vitamins A, polyphenols, amino acids and phytosterols. (3)
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.

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 I have been following this diet have not had any sugar and I just want to know how am I going over the carbs I’m eating vegetables which I know are carbs but I’m not overdoing it. What is the best way to keep up with your carbs fats and proteins also do I need a scale? I feel like I lost weight this week but most of it was probably water weight I was in ketosis on Thursday and today it shows I’m not. Any help would be greatly appreciated

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.


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 :)
A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber. This works out to a net carb count of 1 gram for 7–10 olives, depending on their size. If you don’t like olives or don’t want the net carbs they contain, then olive oil is a great option as well. Although you won’t get all of the benefits of olives by consuming olive oil, you will still get plenty of healthy fats and health-promoting compounds.
Today we are sharing this extensive Keto Food List and FREE printable Keto Grocery List. If you scroll down to the bottom you will find links to purchase some keto food products that you may have a hard time finding in your local grocery store. When I first started keto I had a hard time figuring out what I could and couldn’t eat, which is why I decided to create this huge list for you!
Those of you who may be new to what they call “keto flu” might panic, thinking your death is imminent. I can assure you that it is highly unlikely that you will die from sugar/carb withdrawal – but just to be sure it’s always wise to consult your doctor before you embark on any new eating plan, or if something feels truly off it’s better to be safe than sorry – seek medical attention if you feel it’s necessary. Most symptoms can be alleviated by supplementing and drinking enough water (see #3 and >4.)
This is where we have to depart! Sorry to say but you’re on your own. You should have plenty of leftovers that are frozen, ready, and waiting! I know a lot of you out there have trouble with timing and are busy people – so making sure that some nights you make extras to freeze is important. All those leftovers you have in the freezer? Use them up! Create your own meal plan, at first using this as a guide, and then completely doing it yourself. Once you get the hang of it, it’ll be a sinch – I promise you 🙂 

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.
That doesn’t mean you’ll go hungry on a diet. It’s quite the opposite! You’re not starving yourself of calories but of carbohydrates. Your body won’t go into what’s known as starvation mode, which is where your metabolic rate drops considerably. You’re adding more fat to the diet and taking out the carbs, so the metabolism can still work, and you get the energy you need.
The whole point of going keto is to reach ketosis, a cult-y sounding name for the metabolic process that happens when your body uses fat instead of carbs for energy. To get there, you've gotta do the obvious: eat a whole lot of fat and little to no carbs. It's restrictive, but if you hack the the system just right, you can still create surprisingly delicious food—like taquitos and cookie dough bites. (These are our favorite keto recipes, by the way.)
Carminative herbs like garlic and ginger add a pungent aroma to meals which is important for stimulating the flow of gastric juices in the stomach. Their natural oils increase bile flow so consider adding crushed garlic to your high fat meals and enjoy the smells circulating the kitchen. They are also high in vitamins A, polyphenols, amino acids and phytosterols. (3)
Positive science on ketosis coupled with personal successes passed by word-of-mouth have driven more people to explore the ketogenic diet, says Volek. More recently, the keto diet hints at having a promising therapeutic role in cancer, Alzheimer’s, Parkinson’s and polycystic ovary syndrome (PCOS). Research is still early in many areas, but Volek suspects there will more definitive answers on the wider scope of the diet’s benefits within the next decade.
In spite of the scientific evidence and real-life testimonials, not everyone is recommended to go on the ketosis diet. This highly specialized, extremely meticulous diet plan is suited to a particular dieter profile, and may also be harmful to some without the guidance of a doctor. But if performed correctly, the very low-calorie diet may be the only way for you to experience considerable, life-changing weight reduction.
I am just starting and would like to get the maximum out of this new lifestyle change ( I hate the word diet haha) the recipes I’ve seen on here look amazing and sound better that the junk I’ve been subjecting my body to I cannot wait to start seeing the results. The only question I have is I cannot stand just drinking regular water can I use crystal lite in my water to give it flavor?
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
I don’t have to convince anyone reading this to start eating more bacon, do I? Back in August, at the 2012 Ancestral Health Symposium, Harvard organic chemist Mat Lalonde extolled the virtues of consuming bacon. He noted that the fatty acid profile of this much-vilified food is actually pretty darn close to ideal. Of course, if you can get bacon from pastured pigs, that’s even better! My wife Christine loves bacon and eats it almost every day. Healthy fats, perfect amount of protein and minimal carbohydrates – what more could someone eating a low-carb diet ask for? If you’re concerned about nitrites and nitrates in bacon, then you definitely need to read this recent column by Chris Kresser to put your mind at ease. Bacon goes great with…well, everything. So eat up!
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