Okay, so for six weeks straight, I tracked my carbs (kept very low), protein (kept moderate), blood ketones, and weight. I slipped into nutritional ketosis only two or three times, and despite my best efforts, couldn’t stay there. I lost a couple of pounds of body fat during this time, but otherwise was pretty disappointed with the results. When I did this eight years ago, I dropped 40 pounds without any effort whatsoever! I did best when eating omega-3-heavy fish, and worst when downing a steak (who could resist grass-fed NY strip??), but “best” and “worst” weren’t far enough apart to keep me motivated to continue on at this crazy level of effort. Have I simply ruined my liver and/or pancreas beyond repair? Any suggestions to try something different?

Just one area of concern for your Australian readers is advocating consumption of palm oil- 87% of world consumption is sourced by our nearby neighbours via deforestation in Malaysia and Indonesia- the equivalent 0f 300 football fields is cleared every hour. The near extinct Sumatran Orangutan will be forever in your debt if it is removed from the list.
1. Eat less than 20g net carbs per day if you want to get into ketosis. Net carbs are calculated by subtracting the fiber grams (or sugar alcohols in some cases) from the total carb grams. Don’t guess – you’d be surprised how many grams of carbs there are in things you might have considered “free” like onions, garlic, tomatoes, and kale, just to name a few.
I don’t see how this will be within the allowed protein retirements. I found this blog through the Senza app and have found most “meal plans” have a lot of protein and not enough fat. I should be eating 80g of protein a day. One string cheese is 6g and 2 eggs are 12g, plus the 25g protein per 6oz serving most meat contains. If I ate this 3 day start up plan, is be WAY over my protein and under on my fat. She even addressed that this isn’t a high protein diet but I don’t see how it’s not when almost every meal and stack contains at least 20g protein.
Selecting the right food will be easier as you become accustomed to the Keto approach. Instead of lean meats, you’ll focus on skin-on poultry, fattier parts like chicken thighs, rib-eye steaks, grass-fed ground beef, fattier fish like salmon, beef brisket or pork shoulder, and bacon. Leafy greens such as spinach, kale and lettuce, along with broccoli, cauliflower and cucumbers, make healthy vegetable choices (but you’ll avoid starchy root foods like carrots, potatoes, turnips and parsnips). You can work in less-familiar veggies such as kohlrabi or daikon.
Other herbs like dried rosemary, sweet basil and oregano contain polyphenols that enhance organic acid synthesis by improving the gut flora (4). Organic acids are key to maintain bowel health and aid in nutrient absorption. These herbs destroy harmful bacteria and provide antioxidant, anti-viral and anti-fungal benefits to help you maintain a strong immune system (5).

You’ve probably heard about the low carb, high fat diet that’s so popular among actors and models, and with good reason: low carb diets offer proper nourishment with whole foods, while keeping your body burning fat for fuel. This is a great way to be, as it makes fat loss largely effortless! But where does this “ketogenic” word fit into the picture?


Danyiel, Your daily macronutrient needs (for calories, protein, fat, and carbs) vary person to person, and also based on what your fitness goals are (for example, weight loss, maintenance, etc.). There are calculators that help you determine your specific macro levels; you might find our macro calculator review post helpful: https://theketoqueens.com/keto-macro-calculator-review/ Please let us know if you have other questions; good luck on your keto journey!
As a newbie to Keto, and after perusing many Keto websites, I find yours to be the most satisfying in many ways. Your recipes are down to earth desirable substitutes for the things we hate most to switch from in a regular diet. And I was thrilled to see your breakdown of the carb friendly items in these easy to use tables. It is very difficult at first to dial in the macro percentages needed daily, because one might focus on a low carb item, to add for the day, only to find out that the protein blows your schedule. So tables are a very concise and effective snapshot of what one might add in any meal segment. I would love to see similar tables reflecting the protein in different food groups and also one reflecting sugars. With those three printed out and in front of me, it would be a lot easier to navigate the landscape. Thanks for the time and effort you put into this.
It seems like everyone is talking about the keto diet — the high-fat, low-carb eating plan that promises to turn your body into a fat-burning machine. For that reason, keto has surged in popularity over the past year as a lose-weight-fast strategy. Thank Hollywood A-listers and professional athletes like Halle Berry, Adriana Lima, and Tim Tebow who’ve publicly touted the diet’s benefits, from shedding weight to slowing down aging. Here’s everything you need to know about going keto.

Keto diets are high in healthy fats and protein also tend to be very filling, which can help reduce overeating of empty calories, sweets and junk foods. (4) For most people eating a healthy low-carb diet, it’s easy to consume an appropriate amount of calories, but not too many, since things like sugary drinks, cookies, bread, cereals, ice cream or other desserts and snack bars are off-limits.
Along with the essential keto cookbook, main content users will have five bonuses at their disposal when they purchase this keto diet plan for weight loss. The first is the keto guide on a diet for boosting energy levels and getting started with losing weight. This bonus guidebook is 100 pages and helps users to increase fat burning power, while at the same time boosting energy levels. The second bonus is an eating like a pro keto guide. This content gives users important tips on how to eat at restaurants while dieting so that they don’t eliminate their social life completely. The third bonus is a quick start guide on keto diet that gives you everything that you require to kick-start the process right away. The content is tailored in a way that it will help you to start at once even with a few things to learn about the keto diet plan. The fourth bonus is a complete keto food list, which outlines what healthy options that are available for consumers to follow. It also has low carb choices that users should make use off. The fifth and the final bonus is a two-week keto meal plan, which helps the user to get rid of the need to figure out their own consuming diet plan for the first two weeks.

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.
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.
Certain studies suggest that keto diets may “starve” cancer cells. A highly processed, pro-inflammatory, low-nutrient foods can feed cancer cells causing them to proliferate. What’s the connection between high-sugar consumption and cancer? The regular cells found in our bodies are able to use fat for energy, but it’s believed that cancer cells cannot metabolically shift to use fat rather than glucose. (11)
To get the most benefit from the Keto diet, you should stay physically active. You might need to take it easier during the early ketosis period, especially if you feel fatigued or lightheaded. Walking, running, doing aerobics, weightlifting, training with kettlebells or whatever workout you prefer will boost your energy further. You can find books and online resources on how to adapt Keto meals or snacks for athletic training.
Great info. Tried the dark chocolate with butter – great idea. I do most of these foods everyday in some combination. But one thing I have found in eating so much fat is that some days I feel like I can’t handle much more (like if I eat any more it will start coming out of my ears!) I think it is my body’s way of telling me to change up once in a while. One those days I go back to my best friend – green smoothies with juiced vegetables, some almond milk, and some berries. I do add an egg, avocado and coconut oil to the smoothie but barely notice the fat, which was my goal for that day anyway.
This is another big one. This is one step further to the dark side of food manufacturing. If a product is labeled low carb or sugar-free, it does not mean that it is good for you. Different manufacturers often label sugar alcohols as zero carbs, which they always are not. When trying low-carb or sugar-free products, do your research and make sure that you are not getting hidden carbs.
I’m a type 2 Diabetic who just started Keto 3 days ago. I usually only take a small amt of long acting insulin once a day. Usually glucose is around 130 to 150. However today for first time EVER glucose 97!!!! I took no insulin today and find myself very satisfied having BP coffee and don’t get very hungry on Keto. Hoping my glucose stays low tomorrow as well. Is it ok if I don’t eat as I’m not hungry?

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.
Another benefit of meal prepping is that it greatly reduces your time spent in the kitchen. That’s right… you no longer have to work as a short order cook for 2 hours a day! This budget meal plan will make use of all the items we prep as well as the rest of the items on the shopping list. There is still some cooking required, but it will only be about 10-15 minutes a day, and is mostly just cooking broccoli/cauliflower. I would encourage you to check out this keto on a budget meal prep video we’ve put together as it was made specifically for this meal plan:
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
Con: Results can vary depending on how much fluid you drink. By drinking more water, you dilute the concentration of ketones in the urine and thus a lower level of ketones will be detected on the strips. The strips don’t show a precise ketone level. Finally, and most importantly, as you become increasingly keto-adapted and your body reabsorbs ketones from the urine, urine strips may become unreliable, even if you’re in ketosis.

Your body is going to be like an angry child having a tantrum – IT WANTS SUGAR AND CARBS NOW, but you aren’t going to give it any are you? ARE YOU??? Just like with children, the key is to distract, distract, distract (oooh shiny!). Give it something else desirable, (bacon, cheese, etc.) even if it isn’t what it really wants. Don’t give in thinking you’ll feel better if you just eat a little bit of carbs – there is no compromising!
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.
Jimmy, your newsletters are terrific, very helpful & informative. I am Type 2 diabetic & for 6 mos have been on an eating lifestyle of low carb/mod protein/hi fat. In 6 mos I lost 48 # and bg went from 340 to a daily average of between 80 and 99. I don’t understand ketones very well. How do you measure ketones so accurately? Is it a special meter? What is the goal with measuring ketones? What do you “feel” that is so special or what happens when your ketones are optimal?
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?

Bladder stones …I think that depends of every body….drink LOTS of water, I am currently taking magnesium and potasium, I drank a mix of water, lemon and salt at the beginning to avoid the keto flu (specially headaches), MCT oil is a must! Coconut oil, virgin olive oil , butter (organic or grass fed- Hormone free Kerrygold)nuts (specially macadamians) almonds, pecans, bacon, Ham, sausages (check the sugar on it)Cheese, eggs, meat, fish, sour cream, heavy cream, vegetables.Just maintain your fat intake higher and you will be good ! U0001f44d Dont stress too much about it!
Great info. Tried the dark chocolate with butter – great idea. I do most of these foods everyday in some combination. But one thing I have found in eating so much fat is that some days I feel like I can’t handle much more (like if I eat any more it will start coming out of my ears!) I think it is my body’s way of telling me to change up once in a while. One those days I go back to my best friend – green smoothies with juiced vegetables, some almond milk, and some berries. I do add an egg, avocado and coconut oil to the smoothie but barely notice the fat, which was my goal for that day anyway.
This one should be a “well duh,” as butter is a staple of any good low carb lifestyle change. But when you are attempting to achieve nutritional ketosis, it’s even more important that you deliberately add butter to foods, for both the flavor and the fat content. My favorite brand of butter is Kerrygold grass-fed unsalted (in the silver packaging). Once you get a taste of this bright gold goodness you’ll never go back to anything else! I usually fry up 2-3 eggs in 2-3 tablespoons of butter – it’s an incredibly tasty way to start the day. Why anyone would continue to eat a man-made product like margarine thinking it’s a “healthy” food, when they could be eating butter, is beyond my comprehension.
Easily incorporate coconut flakes into your diet by adding them to trail mix, ketogenic desserts, smoothies, or using as an alternative to bread crumbs in coating poultry. Try this brand of coconut flakes by Lets Do Organics for coconut flakes with no added sweeteners or preservatives.  Nutiva makes a great coconut butter that they call coconut manna here

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.


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.


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 Patti, It’s up to you if you want to go by weight or by volume. I include both for convenience. Some people don’t want to weigh all their food, though weighing is definitely more accurate. The volumes listed are based on how a food is normally served, so for iceberg lettuce it would be chopped, not minced. It sounds like you’re weighing anyway, so in this case just use the weights instead (they are shown in grams in parentheses next to the volumes). Hope this helps!
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.
The trick with the rice is to find a substitute, and we’ve already looked at cauliflower rice. Avoid over grating your cauliflower. You don’t want it so fine that it is a fine powder for this dish. It still needs to have a rice texture. You will also need to add some cream cheese to the cauliflower to work for this rice substitute. Otherwise you’ll just get the cauliflower everywhere!
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:
"You can find a lot of "fat bomb" recipes on the Internet," Wittrock says. "These are very good at satisfying your sweet tooth, and are a great way to increase fat consumption without going over on protein. Also, I'm a huge fan of salted pumpkin seeds and salted sunflower seed kernels. Believe it or not, pork rinds are also a very good keto snack."
In my two previous CarbSmart columns, I explained what the difference is between the relatively new concept of nutritional ketosis and the traditional Atkins diet and the 5 low-carb mistakes I feel I was making that nutritional ketosis has helped fix. As many of you know, I’ve been doing my own experiment of this concept for over five months and counting (read my updates for Day 1-30, Day 31-60, Day 61-90, Day 91-120 and Day 121-150) and it’s produced some pretty remarkable weight loss and health improvement results so far as I’ve lost over 50 pounds while enjoying robust energy, mental clarity, stable d blood sugars, complete satiety, zero cravings and counterintuitive results in the gym.
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.
In my two previous CarbSmart columns, I explained what the difference is between the relatively new concept of nutritional ketosis and the traditional Atkins diet and the 5 low-carb mistakes I feel I was making that nutritional ketosis has helped fix. As many of you know, I’ve been doing my own experiment of this concept for over five months and counting (read my updates for Day 1-30, Day 31-60, Day 61-90, Day 91-120 and Day 121-150) and it’s produced some pretty remarkable weight loss and health improvement results so far as I’ve lost over 50 pounds while enjoying robust energy, mental clarity, stable d blood sugars, complete satiety, zero cravings and counterintuitive results in the gym.
So once you've swapped out your rice and pasta for cauliflower and zoodles, you may start to wonder how to monitor your ketosis. While there are physical indicators like weight loss, reduced appetite and improved energy, the most accurate way to measure ketosis is by monitoring blood ketone levels, which can be easily accomplished through the use of a ketone meter like the Abbott Precision XTRA. This tool measures both blood sugar and ketones which is far more accurate than competing products that measure ketones in urine.

This is because you get rid of the foods that cause high blood sugar, also known as glucose. Glucose is the easiest way for your body to get energy, but it can lead to energy crashes if you get too much in a short time. To get rid of the glucose and use it up, the body needs to produce insulin. As we produce more and more, our bodies become resistant to it, and this can lead to diabetes.
Essential fatty acids (the omegas) provide core functions to the human body, but they are often times out of balance when on a standard diet. On keto, with a little bit of preparation, your omega fatty acids are easily manageable. If you want to know more about essential fatty acids, omegas, and how they interact with our body on a ketogenic diet, you can read more here >
Everyone — not just those on a keto diet — should stay away from consuming added trans fats. While these are naturally found in some meat and milk (though you’re probably avoiding milk on keto because of its higher carb count), according to the USDA, they’re often added to processed foods. “If you’re eating a lot of packaged products, you’re probably getting more trans fats than you think you are,” says Keatley.

“We know that when we have fats in our diet like MUFAs, they not only fill us up but keep cholesterol levels lower,” says Keatley. Olive oil is great for light sauteing, using in dressings, or drizzling over cooked meats or vegetables as a finishing oil. One tablespoon (tbsp) offers 119 calories and 13.5 g of fat, only 2 g of which are saturated fat, according to the USDA.
Melissa I stumbled upon your site today and am so thankful that I did!!!! I’m starting this 3 day keto jump start today!!! I have 50 lbs to loose and I want my energy back and I want my life back!!!! Tired of being tired!! I love that you have gluten free recipes as my son was diagnosed with Aspbergers a year ago (high functioning autism) and I let my self go! I’ve got to get heathy so I can help my son so we can be on this journey together!!!! Thank you so much Melissa!!!
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.
Ketones are generally an efficient source of fuel for your human body. They're created the fatty acids in your liver; a consequence of the breakdown of fatty tissue. These only appear when there's a lack of glucose and sugar. Inside Atkins diet plan, you reduce the amount of glucose and sugar that may be from the bloodstream. Hence, your system produces ketones for fuel. When your system is creating ketones it is known as ketosis.

In order to transition and remain in this state, aiming for about 30–50 net grams is typically the recommended amount of total carbs to start with. This is considered a more moderate or flexible approach but can be less overwhelming to begin with. Once you’re more accustomed to “eating keto,” you can choose to lower carbs even more if you’d like (perhaps only from time to time), down to about 20 grams of net carbs daily. This is considered the standard, “strict” amount that many keto dieters aim to adhere to for best results, but remember that everyone is a bit different.


I would just keep to the same scheme as your breakfast, making sure you stay at around 400 calories pr meal with with 85% of those coming from fat. I am sure you will start seeing benefits. **Make sure to drink a lot of water too** and watch that you are having enough salt – get a good mineral salt, or eat something with enough magnesium. My dad started this diet and he is 85. After about 2 weeks he is a different man – more energy, and better sleeps.
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.
For those who love their potatoes, pasta, and even fruit, this is a diet that will change your lifestyle completely. You’ve probably already guessed that the pasta and other wheat foods are not allowed. Potatoes and other starchy foods, like legumes and beans, are also on the banned list and that makes sense to many. But fruit? Is fruit not allowed?
A lot of people take their macros as a “set in stone” type of thing. You shouldn’t worry about hitting the mark every single day to the dot. If you’re a few calories over some days, a few calories under on others – it’s fine. Everything will even itself out in the end. It’s all about a long term plan that can work for you, and not the other way around.
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!
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.
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. 

Thank you so much for all of this great info! My husband started a Keto plan two weeks ago so I have been researching going Keto for a few weeks now. I figured I’d use him as a guinea pig to test buying food, preparing and cooking meals to see how easy or hard it would be to hit his macros for the day. I decided to start it this week (today is my fourth day) so now I am doubling up on the recipes so there’s enough for the both of us. I am still constantly looking for more recipes and trying to get more comfortable with changing up food so we are not eating the same things everyday. I can’t wait to try the meatloaf since it’s one of my favorite dishes! Thank you again for all the work you put in to sharing this info with others!
I’d like to add to your last point because my uterus hated me for a week! I have the IUD (Mirena) and I honestly don’t remember when my last period was, guesstimating I’d say 8 months ago. Since having the IUD I only spot and rarely have a period (I’ve had it since 2014), but OMG my hormones must’ve been all over the place because I not only got a heavy period but I had it for 9 days straight!
The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. In fact, these are some of the direct benefits of the keto diet.
When you eat a ketogenic diet, you switch your body’s fuel source to fat rather than the body’s usual source, glucose (1). From this fuel source switch, the hunger hormone, Ghrelin, is reduced which causes your appetite to decrease (1). Because of the reduction in appetite, it is easier to adopt an intermittent fasting approach or an approach that lessons unwanted eating behavior outside your desired hours (AKA curbs the late night munchies). Therefore, I recommend eating 4 bigger meals rather than 6 small meals on a Ketogenic Meal Plan.
You should note that cutting the amount of sugar that you consume can help you to answer questions like how to lose five pounds of extra weight in a week. The key thing here is that low carb weekly diet plans are efficient and effective when you learn not only to consume fewer carbs but also how to control the portions and select snacks which are healthier to take when you get hungry in the day. Taking a snack that is rich in fat and protein will definitely last you longer than going for one that is full of carbs and sugar. This, in turn, means that you will be going to get hungry again after a short period of time and there is a possibility that you will take another snack repeating the very same vicious cycle.
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.
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!!! 
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