Before starting, ask yourself what is really realistic for you, Mattinson suggests. Then get your doctor’s okay. You may also work with a local registered dietitian nutritionist to limit potential nutrient deficiencies and talk about vitamin supplementation, as you won’t be eating whole grains, dairy, or fruit, and will eliminate many veggies. “A diet that eliminates entire food groups is a red flag to me. This isn’t something to take lightly or dive into headfirst with no medical supervision,” she says.

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.

This week we’re introducing a slight fast. We’re going to get full on fats in the morning and fast all the way until dinner time. Not only are there a myriad of health benefits to this, it’s also easier on our eating schedule (and cooking schedule). I suggest eating (rather, drinking) your breakfast at 7am and then eating dinner at 7pm. Keeping 12 hours between your 2 meals. This will help put your body into a fasted state.

Apart from the few fermented soy products that are non-GMO and comes with great health benefits, it is recommended that you stay away from most soy products. Before you make use of any soy-based condiments, be sure of how it was processed. The same thing applies to wheat gluten which is found in most low-carb foods. With all that said, we move down to understanding your Net Carbs. This way, you will find it easier to keep track of your daily calories consumption. They are broken down as follows:
Nice list! But I have to correct one small but important detail. Ketosis is not achieved from eating fatty foods, but rather from depleting the glycogen levels by reducing carbs. The fatty foods are good, but their purpose in ketosis is to fill you up and be the source of energy your body uses. So eating fat will not be the cause of ketosis. The fact that you are not eating much carbs is what will do it.
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)
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.
Vegan ketogenic diet or vegetarian diet: Yes, both are possible. Instead of animal products, plenty of low-carb, nutrient-dense vegan and/or vegetarian foods are included. Nuts, seeds, low-carb fruits and veggies, leafy greens, healthy fats and fermented foods are all excellent choices on a plant-based keto diet. There’s also a similar plan called ketotarian, which combines keto with vegetarian, vegan and/or pescatarian diets for supposedly greater health benefits.
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.
Hi Kelly, All packaged foods will have a nutrition label that list the macros per serving, including fat, protein and cabrohydrates. Net carbs, which is what most people look at for low carb and keto, are total carbs (the amount on the label) minus fiber and sugar alcohols, as explained in the article above. I have a low carb food list here that gives you a full list of all the foods you can eat, and the net carbs in each. You can also sign up above to be notified about the meal plans, which are a great way to get started.

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.


Thomas delauer diet plan is like no other out there because it informs you about a healthy secret method that no other approach out there is sharing. Thomas Delauer’s adaptive body boost is a comprehensive program that mainly focuses on the body functioning to burn and utilize stored fats as a source of energy. Thomas Delauer provides the readers both with supportive video and written materials to guide you through the insightful guide. The content that is available in the videos and written content basically helps individuals to understand the methods that they need to get faster optimum results.

Oils can be a great source of healthy fats—if you choose the right ones. Certain oils, like olive oil and coconut oil, have been shown to lower blood pressure, aid in weight loss, and even lessen symptoms of Alzheimer's (translation: Oils are good for your brain!). Whether you're cooking with them, adding them to salad dressing, or occasionally downing a spoonful, you can't really go wrong. Listed in order of highest to lowest fat content per tablespoon, the best oils for the keto diet include:

However, it is important to know that these aren’t the only health-promoting keto foods. There are plenty of other keto-friendly ingredients that can take your keto diet results to the next level. In my diet, for example, I’ve been experimenting a lot more with shirataki noodles and avocado lately. They have been providing a much-needed change of pace for my palate and my health.
In addition, carbs are easy to come by in any diet - they tend to be found in the form of sugar and refined grains in just about any processed or junk food option you can think of. They are also found in just about anything that grows out of the ground and many dairy products. And because of this, it's easy to get too many. And when you eat more carbs and calories than your body needs, the remaining are often stored as body fat. By cutting down on your carbs, your body is less likely to store them as 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
Polyunsaturated Fats. Naturally occurring polyunsaturated fats are good (like found in meat and fish).  But, processed polyunsaturated fats are bad for you. In general, polyunsaturated fats are unstable and not suitable for high-heat cooking. Polyunsaturated fats include omega 3 and omega 6 fats which are essential fatty acids that your body needs for brain function and cell growth.
Grocery shopping on a budget can be a fun and thrilling adventure(I’ve reached this point in my life…). The first thing you’re going to want to do is take a good long look at the sales paper. For this grocery haul we just walked to our local grocery store and shopped the deals they had at the time, which happened to be really good. If you want to really maximize your savings you can look through all of the local grocery store papers before deciding which one has the best deals for your meal plan. You can also give this online coupon database a try! You’ll be able to find some good deals at just about every local grocery store that will make this meal plan achievable. Don’t go walking into Whole Foods expecting to pull this off though! Check out our video to see our trip to the grocery store:

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.


Did I leave off one of your favorite high-fat foods that you enjoy on your own personal plan? Feel free to share it with us in the comment section below along with the percentage of calories from fat it provides. Perfect keto diet foods should be part of all of your low carb high fat meals. Also, please provide any specific topics you would like for me to address in future CarbSmart columns about nutritional ketosis. THANK YOU for reading and I look forward to continuing to share this amazing journey with you.
When discussing what a very high-fat diet consists of, it’s important to remind people that one gram of dietary fat has 9 calories, while carbohydrate and protein each have only four calories per gram. This means you need less than half of the volume of fat in order to get the same calories you would receive from carbohydrate and protein. So it’s really not as much fat as you would think. To help you figure out what to add into your diet to dramatically increase the amount of fat you are consuming, I’ve compiled a list of 12 healthy high-fat foods that are perfect for your nutritional ketosis plan. If you eat these deliciously healthy fatty (but not fattening) foods while reducing your carbohydrate and protein, there’s no reason why you can’t experience all the tremendous positive benefits that come from being in nutritional ketosis.
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.
One assumption about the ketogenic diet is that you're strictly forbidden to eat any sources of sugar, including fruits. While keto meal plans limit fruit to an extent, there are plenty of low-sugar, and thus low-carb, fruits worth including to ensure a balanced diet. Berries, specifically, have the highest levels of antioxidants of all fruits and can even help stabilize blood sugar levels due to their high fiber content. Listed in order of lowest to highest carb content per 100 grams (typically, around a half-cup), keto-approved fruits include:
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.

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.


While most fruits are off limits on this low-carb diet, tomatoes are an exception. This piece of produce makes our list of go-to keto diet foods because it is an excellent source of lycopene, a compound with some serious heart health benefits. In fact, a recent study published in the British Journal of Nutrition concluded that an increase in lycopene consumption is associated with a lower risk of developing cardiovascular disease.
My main reason for contacting is the problem I may have with chewing sugar free chewing gum ( two packs a day )whilst on this diet. I need to chew most of the time to somewhat disguise the constant spasming to my mouth. Can you suggest a chewing gum that is suitable whilst on this diet? Thank you for the information and references you have provided. If you know of anything regards this diet and dystonia, I would be most grateful.
I’m just starting this today. My intent is to be keto, but at the very least low carb. The biggest obstacle is that I’m vegetarian, so I have to eliminate the meat section. I plan on continuing with limited cheese and will look at tofu options. But my question is actually about olives! I understand they are low carb, but I buy in bulk and so there is no label to refer to. Is there a standard of net carbs you can advise for large green olives (stuffed with pimento) and Kalamata olives (for greek salads). thanks! Lois

Now on to the recipes, or the main course if you will! The recipes are simple in both the instructions and ingredients.  This is very helpful to those on a budget that do not want to be spending $40+ to make a single recipe.  Megha and Matt do an amazing job of keto-fying many carb-heavy comfort foods like chicken tenders and bacon crab mac and cheese. A Keto-Mojo team favorite is the Mexican Chorizo Casserole, and Missus Mojo regularly serves the Salami Chips with Pesto as an appetizer when she entertains. If sweets are more your style, the Death By Chocolate Cheesecake is a favorite.


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!!! 

2) Since this is an older blog… I will tell you that Coconut Oil is “the miracle ingredient”! It goes RIGHT to your liver and is metabolized as ketones… it is what’s called an MCT oil (medium chain triglyceride, kinda of a “good” saturated fat) I have been eating 2 – 3 tbls a day since I started back with a vengeance and will tell you not only has it helped me to be more consistent in my weight loss, but it has even improved my complexion… I am 57, and was starting to get sun spots on my cheeks… but they are actually fading after only a month.. I’ve lost 15 lbs in this first month and feel 35 again…
However, grass-fed beef and bison are healthy. So, too, is virtually any animal that lives in its natural setting and feeds on its natural diet. When you eat a slice of grass-fed beef, you’re consuming the beneficial nutrients that the cow ate. This includes omega-3 fatty acids. And CLA, which is another healthy fatty acid. In fact, CLA may help reduce cancer.

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.


Hi Debbie, Whole milk yogurt (whether cow milk or goat milk) is a person choice for a keto diet. It does contain some lactose, which is a sugar, but some people evidence suggests that there may be less than the label implies due to the beneficial bacteria in the yogurt. Either way, if you include it, be sure to get the plain kind without any added sugar.


Copyrights © 2016-2017 Positive Health Wellness. All Rights Reserved. Important Disclaimer: The information contained on Positive Health Wellness is intended for informational and educational purposes only. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications. All writing and content on Positive Health Wellness is simply the opinion of the author and should not be treated as professional medical advice. Positive Health Wellness is participant in the Amazon Services LLC Associates Program.
I know it may be challenging to follow a healthy low-carb diet, especially if you are new to it. I hope this comprehensive list of keto-friendly foods will help you make the right choices, whether your goal is to lose weight or manage a health condition such as type 2 diabetes, insulin resistance, Parkinson’s, Alzheimer’s, epilepsy and even cancer.

I have the same calories limit and macro. I easily stay within the limit but I completely stopped eating any type of bread, pasta, rice, potatoes and starchy food. I started using butter or coconut oil to cook and put mayo EVERYWHERE. It’s my new favourite topping for lettuce even XD. Then I eat plenty of eggs/meat/fatty fish and cheese. Olives are great as a snack. I cut out completely milk and use whipping cream instead. If you get into this completely counter intuitive way of thinking of food it’s super easy to get enough fat within the calorie limit.
On the label it will tell you the serving size and how many carbs are in that serving size. You then use your scale to measure the serving size. Based on the serving size you will then know how many grams of carbs are in that portion. So if 1 oz has 5g of carbs, then you will know that in order to get 50g of carbs, you would need 10 oz. You do not weigh 50g of the food. The weight of the food is not the same as the amount of macros (g) it contains. The same applies for protein and fat. 50g of chicken does not have 50g of protein. You would have to look at the nutrition label and see what how much protein is in each oz of chicken.
Fuels and feeds your brain: Ketones provide an immediate hit of energy for your brain, and up to 70% of your brain’s energy needs when you limit carbs.[6] Fat also feeds your brain and keeps it strong. Your brain is at least 60% fat, so it needs loads of good fats to keep it running.[7] Essential fatty acids such as omega-3s help grow and develop the brain, while saturated fat keeps myelin — the layer of insulation around the brain — strong so your neurons can communicate with each other.
Nothing makes me happier than to collect eggs and vegetables from my own urban back yard. I know I am very fortunate to even have such an opportunity. Not all can, of course. I am grateful for the ability to taste the hint of sweetness in kale from my garden that has come through a winter frost. I never knew such sweetness existed, back when my taste buds where obliterated by sugar and artificial sweeteners.
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.

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.
You can usually use a mix of multiple flours to get a realistic texture in baking recipes. Combining flours and experimenting with your baking can lead to much lower net carb counts in recipes. We think these lemon poppyseed muffins (a mix of almond flour and flaxseed meal) make a great texture when combined with the fats from the heavy cream and butter.
You need a new doctor!!! He certainly has no clue about how critical it is to move away from insulin resistance to insulin sensitivity. 45 g carbs each meal is insane. That is exactly why you were in the diabetic condition. Sounds like you follow your own healthy path, and you are living proof it works. Sometimes it’s hard to stand up to doctors (we all need to start), but you really need to drop him if he cannot understand what you are doing. His knowledge of nutrition is based on the 1970’s food pyramid. Bet ya he told you to reduce or eliminate all fat too. My advice is to RUN!
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.
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.
I love prepping meat days in advance, so I don’t have to cook meat for every meal. Organic processed meats are quick and easy, but they also cost more, so it’s up to you. Also, be sure to save chicken broth for cooking other foods and making soups. Feel free to cook your poultry in bacon grease to add additional fat. Avoid sauces unless you are using low carb poultry sauces or dips. I try to use low carb herbs and seasonings on all of my poultry; it may seem like a lot of work to figure these things out, but trust me, you’ll get the hang of it in no time.
This week we’re introducing a slight fast. We’re going to get full on fats in the morning and fast all the way until dinner time. Not only are there a myriad of health benefits to this, it’s also easier on our eating schedule (and cooking schedule). I suggest eating (rather, drinking) your breakfast at 7am and then eating dinner at 7pm. Keeping 12 hours between your 2 meals. This will help put your body into a fasted state.
When it comes to starting the keto diet (or any diet for that matter), there's one thing all experts agree on. You *must* have a plan. "Never try to wing a keto diet," says Julie Stefanski, R.D.N., C.S.S.D., L.D.N., a dietitian based in York, PA, who specializes in the ketogenic diet. "Set a start date and get prepared by reorganizing your pantry, planning out meal and snack options, and purchasing appropriate foods and dietary supplements," she says. "The biggest reason people have a hard time sticking with keto is that people don't have enough interesting foods to turn to, and high-carb favorites win out over good intention. If you didn't buy foods at the grocery store that fit the guidelines, there won't be an easy option in the fridge when you really need it." (A great place to start is this List of High-Fat Keto Foods Anyone Can Add to Their Diet.) 

8. All brands are not created equal. Sometimes (but not always) you have to pony up for the name brand over the generic because the carbs are less – this is generally true with cream cheese for example. When buying heavy cream, go organic if you can find it because some brands use thickeners that add carbs. Buy your cheese in blocks or slices rather than in shreds – the shredded cheese is coated with food starch to avoid clumping and that adds carbs.
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.
×