So, in regards to #9….(guys, look away now) I have been keto for about a month and a half now. Shark week came and went as normal….Normally if I even get cramps, it’s for the first day or two of my period and they are never that bad. About a week later I started getting really really bad cramps…to the point they were waking me up in the middle of the night. Someone suggested constipation but I didn’t think that was it because I was still going…just not as much, which is normal on a keto/paleo plan. 9 days after my normal period ended, I started again and it was just like the previous when it came to flow. After the first 5 days which is when it should have ended, it started getting heavier and has stayed that way since. I am now on day 13 of this second period with no indication of an end in sight. I have not had this experience in years and that was due to birth control that I was taking at the time. I am miserable and in more pain than I have ever experienced. I have energy thanks to the keto but I am in far too much pain to even think about working out and it sucks! I know you said you went thru some irregularity yourself but was it anything like this? Do you know people that have experienced this? I have tried searching the web but everything that pops up talks about their periods disappearing or getting 2 in one month at most, not what I am experiencing which is probably going to be closer to a month before I end.
But generally speaking, if you plan to follow a ketogenic diet, you should aim to consume less than 10 percent of your total calories from carbohydrates per day. The remaining calories should come from 20 to 30 percent protein and 60 to 80 percent fat. That means if you follow a daily 2,000-calorie diet, no more than 200 of your calories (or 50 grams) should come from carbs, while 400 to 600 calories should come from protein and 1,200 to 1,600 should come from fat. (There’s a reason this plan is also called a high-fat, low-carb diet!)

Initially you may be surprised that on keto diets you eat less frequently.  That’s because the fats are pretty satisfying. But as you normalize and adjust into a ketogenic state, that may change and your appetite may increase.  That’s fine and completely normal.  Use whatever diet you decide to follow as a starting point – it should be “written in pencil” so that you can make changes along the way.  Consider adding an extra meal, marginally increasing the size of the meals or just adding a shake between meals.  It’s up to you – just listen to your body.  For example for me, I added a low-carb “green powder” shake supplement to my regimen along with either flax seed oil or some nuts in order to satisfy my hunger.
The ketogenic diet is a mainstream dietary therapy that was developed to reproduce the success and remove the limitations of the non-mainstream use of fasting to treat epilepsy.[Note 2] Although popular in the 1920s and 30s, it was largely abandoned in favour of new anticonvulsant drugs.[1] Most individuals with epilepsy can successfully control their seizures with medication. However, 20–30% fail to achieve such control despite trying a number of different drugs.[9] For this group, and for children in particular, the diet has once again found a role in epilepsy management.[1][10]
6. 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.

when progress stalls there are three things to consider. 1: You can try to ride it out. Your body might be making some “behind the scenes” adjustments and once these are done you will start to loose again. 2: You will have to change either the intensity or the length of your exercise sessions. 3: In addition, you might have to tighten up on your calories. Have You been tracking your calories?…
I am just starting 3 Day Keto Kickstart. I will need some support as I find it very difficult this time to start dieting. I do not seem to be focused enough. I want to lose weight but…and those would be the reasons/excuses (a lot of them) I have been stuck at this weight for over 2 years. I am on the line of healthy weight and overweight. Maybe that’s the reason my weight refuses to shift.
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! :)
A systematic review in 2018 looked at sixteen studies on the ketogenic diet in adults. It concluded that the treatment was becoming more popular for that group of patients, that the efficacy in adults was similar to children, the side effects relatively mild. However, many patients gave up with the diet, for various reasons, and the quality of evidence inferior to studies on children. Health issues include high levels of low-density lipoprotein (LDL), high total cholesterol, and weight loss.[23]
I also have to tell you that you are HILARIOUS! I laughed so hard reading your lead up to the 3 day plan. Thank you for your guidance, honesty, outstanding sense of humor (we all need it), incredibly delicious recipes and your baffling organization. I truly don’t know how you get it all done. You make it “do-able” and fun. I’m actually excited to start!

Y. Wady Aude, MD; Arthur S. Agatston, MD; Francisco Lopez-Jimenez, MD, MSc; Eric H. Lieberman, MD; Marie Almon, MS, RD; Melinda Hansen, ARNP; Gerardo Rojas, MD; Gervasio A. Lamas, MD; Charles H. Hennekens, MD, DrPH, “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat,” Arch Intern Med. 2004;164(19):2141-2146. http://archinte.jamanetwork.com/article.aspx?articleid=217514.
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.)
I am in ketosis!!!! I got the keto test strips and did the test this morning!! I am so excited!!! I have been on/off of the diet since my birthday on Aug. 11th when the kids took me out to eat! But I got back on the ball, did the soup diet again, and the 3 day kickstart and by golly it worked. I am now going to skip to week 2 of the meal plans coz there are so many fresh veggies at the food pantry and out in my garden. I can’t wait to taste the jalapeno popper soup! I am a little leery about the jalapeno and cheese muffins. I’ll post my thoughts after I try them. A little rest and then I will get to doing the prep. I really wanted to do that on Sunday after shopping but it just didn’t work out that way.

Since this is my full-time job, donations really help me keep afloat and allow me to post as much to the website as I do. While I do really appreciate any donation you want to give, you can enter $0 in the amount given to download it for free! I’ve added in $5 as the suggested price. I think that’s a very fair price considering other websites are charging in the hundreds of dollars and I’ve seen what they are like on the inside.
Blanket statement: It’s always best to check with your doctor before starting on this regimen. With that said, “the keto diet isn’t recommended for those with liver or kidney disease, or someone with a medical condition, such as a gastrointestinal issue, who can’t metabolize high amounts of dietary fat,” says Sarah Jadin, a Los-Angeles based registered dietitian and founder of Keto Consulting, LLC. If you’ve had your gallbladder removed, the keto diet may be a no-go. Women who are pregnant or breastfeeding and people with certain rare genetic disorders shouldn’t try this diet.
Blanket statement: It’s always best to check with your doctor before starting on this regimen. With that said, “the keto diet isn’t recommended for those with liver or kidney disease, or someone with a medical condition, such as a gastrointestinal issue, who can’t metabolize high amounts of dietary fat,” says Sarah Jadin, a Los-Angeles based registered dietitian and founder of Keto Consulting, LLC. If you’ve had your gallbladder removed, the keto diet may be a no-go. Women who are pregnant or breastfeeding and people with certain rare genetic disorders shouldn’t try this diet.
This doesn’t mean that you can never have some of your favorite foods again.  Once you get past the adaptation phase and you have tested that you are in Ketosis, you can start experimenting with Keto versions of the foods you don't want to give up. Here are a few simple Keto recipes to start with. If you're looking for ready-to-eat Keto-friendly options, check out Country Archer Meat Sticks, Cuvee Coffee and FBOMB nut butters.
"My suggestion is to start with changing your mindset first and foremost around three very important facts: this is not just another diet, you don’t have to live in Ketosis forever, and you will not be depriving yourself. Having said that, if you are used to eating highly-processed sugary food and refined carbohydrates you’ll need to ease into it," she explains.
The ketogenic diet has been studied in at least 14 rodent animal models of seizures. It is protective in many of these models and has a different protection profile than any known anticonvulsant. Conversely, fenofibrate, not used clinically as an antiepileptic, exhibits experimental anticonvulsant properties in adult rats comparable to the ketogenic diet.[57] This, together with studies showing its efficacy in patients who have failed to achieve seizure control on half a dozen drugs, suggests a unique mechanism of action.[55]
Someone posted Dr. Wortman’s interview on facebook. Very good, especially b/c I was on the right track without knowledge of Dr. Wortman or of the ketogenic diet. However, I was still eating a small amount of bread. My diabetes has improved since eating healthier, as he recommends. I’ve been at it now for 8 months (diagnosed w/type 2 Dec 8, 2011). For the past 3 days I have had no bread. We will see how much that helps. All I can say is ‘bravo’ to the ketogenic diet!

For people with diabetes, rapidly rising ketone levels can signal a health crisis that requires immediate medical attention. When there is an absence or not enough of the hormone insulin (or the body is too resistant to insulin to allow it to drive glucose into the cells for energy), the body cannot use glucose for fuel. Insulin helps ferry glucose to our cells and muscles for energy. Instead, in this case, the body resorts to burning stored fat for energy through the process of ketosis, leading to a buildup of ketones in the body.

My cousin and his family have been eating this way for a few months and are quite inspiring. I would love to start this, but I am breastfeeding my six month old and plan to continue breastfeeding for at least another six months. Is this way of eating healthy for a breastfeeding mama? If it is, should I expect the same withdrawal symptoms to happen to my baby?
And good news for coffee addicts: you can still have your morning cup of joe. You’ll just need to adjust what you stir into it. Switch out flavored creamer for the real deal—full-fat heavy whipping cream, which has only 1 gram of carbs per tablespoon. If you want to give your java a jolt of sweet, stir in a low-carb sweetener that uses sugar alcohols. But if you can skip the sweet, even better. In time, you’ll retrain your palate to not crave a sugary start to the day.
Potatoes and gravy are total comfort food — and luckily, there’s a keto version. These are made with cauliflower, which is quite low-carb, particularly when compared to potatoes. Made with cream, butter, rosemary and parmesan, this mash is creamy, full of flavor and smooth. You’ll finish it all off with a stock-based gravy, that would be perfect on a roast, too.
Wow – that’s a lot of dairy! I’m gluten and dairy free, but I’ll watch your recipes to see what I can use. The thing that concerns me about the dairy is that casein in cheese has a molecular structure similar to gluten, difficult for my system to break that down. I wouldn’t be surprised if others with gluten issues also have the same problem. I, too, had the impression that fat = bad… but boy, am I really enjoying salads more with real vinaigrette, homemade with healthy oils. I’ve been low carb and almost sugar free for about two years because of a gut issue. But, I want to get back to cutting out the sugar… so I’ll be eager to see what you share.
Achieving optimal ketosis hinges on finding the right balance of macronutrients (or “macros” in keto-speak); these are the elements in your diet that account for the majority of your calories, a.k.a. energy—namely, fat, protein, and carbohydrates. By the way, it’s often “net grams” of carbohydrates that are counted toward your daily intake; “net” deducts the amount of fiber in a food from its carbohydrate total.
Conklin's fasting therapy was adopted by neurologists in mainstream practice. In 1916, a Dr McMurray wrote to the New York Medical Journal claiming to have successfully treated epilepsy patients with a fast, followed by a starch- and sugar-free diet, since 1912. In 1921, prominent endocrinologist Henry Rawle Geyelin reported his experiences to the American Medical Association convention. He had seen Conklin's success first-hand and had attempted to reproduce the results in 36 of his own patients. He achieved similar results despite only having studied the patients for a short time. Further studies in the 1920s indicated that seizures generally returned after the fast. Charles P. Howland, the parent of one of Conklin's successful patients and a wealthy New York corporate lawyer, gave his brother John Elias Howland a gift of $5,000 to study "the ketosis of starvation". As professor of paediatrics at Johns Hopkins Hospital, John E. Howland used the money to fund research undertaken by neurologist Stanley Cobb and his assistant William G. Lennox.[10]
The ketogenic diet is indicated as an adjunctive (additional) treatment in children and young people with drug-resistant epilepsy.[25][26] It is approved by national clinical guidelines in Scotland,[26] England and Wales[25] and reimbursed by nearly all US insurance companies.[27] Children with a focal lesion (a single point of brain abnormality causing the epilepsy) who would make suitable candidates for surgery are more likely to become seizure-free with surgery than with the ketogenic diet.[9][28] About a third of epilepsy centres that offer the ketogenic diet also offer a dietary therapy to adults. Some clinicians consider the two less restrictive dietary variants—the low glycaemic index treatment and the modified Atkins diet—to be more appropriate for adolescents and adults.[9] A liquid form of the ketogenic diet is particularly easy to prepare for, and well tolerated by, infants on formula and children who are tube-fed.[5][29]
“The cleaner, the better when it comes to the keto diet,” says Jadin. Focus on “whole” and “unprocessed.” Also, strive for a mix of saturated and unsaturated fats for balance. Note: Tipping the scale toward too much protein is a common pitfall many people make on the keto diet. Mind your protein intake, since too much can kick you out of ketosis, says Jadin.

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I am just starting 3 Day Keto Kickstart. I will need some support as I find it very difficult this time to start dieting. I do not seem to be focused enough. I want to lose weight but…and those would be the reasons/excuses (a lot of them) I have been stuck at this weight for over 2 years. I am on the line of healthy weight and overweight. Maybe that’s the reason my weight refuses to shift.
Use fat as a lever.  We’ve been taught to fear fat, but don’t! Both keto and low carb are high fat diets. Fat is our source of energy as well as satiety. The key to understand, though, is that fat is a lever on a low carb or keto diet. Carbs and protein stay constant, and fat is the one you increase or decrease (push the lever up or down) to gain or lose weight, respectively. So if your goal is weight loss, eat enough fat to be satisfied, but there’s no need to “get your fats in” once you’re satisfied.
Diarrhea can also be due to a lack of fiber in the diet, says Kizer, which can happen when someone cuts way back on carbs (like whole-grain bread and pasta) and doesn’t supplement with other fiber-rich foods, like vegetables. It can also be caused by an intolerance to dairy or artificial sweeteners—things you might be eating more of since switching to a high-fat, low-carb lifestyle.
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.
Great post! I’ve been following Maria Emmerich’s keto plan for a few months now. Ketosis is AMAZING! The energy, focus, and lack of hunger are what make this plan so easy to follow, and maintain long term. I would love love love for you to do 7 day meal plans. I love your recipies and implement them in my keto lifestyle already, but meal plans would ROCK! Great job.
The ketogenic diet is indicated as an adjunctive (additional) treatment in children and young people with drug-resistant epilepsy.[25][26] It is approved by national clinical guidelines in Scotland,[26] England and Wales[25] and reimbursed by nearly all US insurance companies.[27] Children with a focal lesion (a single point of brain abnormality causing the epilepsy) who would make suitable candidates for surgery are more likely to become seizure-free with surgery than with the ketogenic diet.[9][28] About a third of epilepsy centres that offer the ketogenic diet also offer a dietary therapy to adults. Some clinicians consider the two less restrictive dietary variants—the low glycaemic index treatment and the modified Atkins diet—to be more appropriate for adolescents and adults.[9] A liquid form of the ketogenic diet is particularly easy to prepare for, and well tolerated by, infants on formula and children who are tube-fed.[5][29]
“Eggs have a lot of vitamins like vitamin A, B complex, D, K, E, calcium, and zinc,” says Ryan Weaver, a personal trainer and keto enthusiast. “That’s why eggs are an excellent choice for breakfast when you follow the keto diet. To avoid getting bored, you can try different ways of preparing the eggs—boiled, fried, or baked. Also, you can combine the eggs with different foods like bacon, ham, cheddar cheese, butter, mayonnaise, so you get a different recipe each day although using the same main ingredient.”

Also, when you eliminate sugar and high-carb foods from your daily diet, "your body is able to heal itself and detox from the accumulated inflammation that it is constantly fighting," That means less brain fog, improved cognition and brain health. Consequently, the improved mental clarity makes it easier for you to make smart food choices, adds the nutritionist.


The ketogenic diet achieved national media exposure in the US in October 1994, when NBC's Dateline television programme reported the case of Charlie Abrahams, son of Hollywood producer Jim Abrahams. The two-year-old suffered from epilepsy that had remained uncontrolled by mainstream and alternative therapies. Abrahams discovered a reference to the ketogenic diet in an epilepsy guide for parents and brought Charlie to John M. Freeman at Johns Hopkins Hospital, which had continued to offer the therapy. Under the diet, Charlie's epilepsy was rapidly controlled and his developmental progress resumed. This inspired Abrahams to create the Charlie Foundation to promote the diet and fund research.[10] A multicentre prospective study began in 1994, the results were presented to the American Epilepsy Society in 1996 and were published[17] in 1998. There followed an explosion of scientific interest in the diet. In 1997, Abrahams produced a TV movie, ...First Do No Harm, starring Meryl Streep, in which a young boy's intractable epilepsy is successfully treated by the ketogenic diet.[1]
0.2 loss today and I was not hungry yesterday. So I think this is better to eat a bit more for my satiety , slower loss but more sustainable. I was able to talk my husband into eating bacon and egg this morning! Slowly easing him into converting. I want to be able to make a meal that whole family can enjoy instead of making many separate meals for each individual( way too much work!).

Well, apart from following this diet chat, you need to have some snacks every two hours that will help your system run properly. For the snacks, include nuts and berries, baby carrots, boiled eggs, a fruit, slices of apple fried in almond butter, beef steak made at home, any leftovers of previous night. All these will enhance the positive levels in your Ketogenic diet menu plan.
Wondering what fits into a keto diet — and what doesn’t? “It’s so important to know what foods you’ll be eating before you start, and how to incorporate more fats into your diet,” says Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss, who is based in New York City. We asked her for some guidelines.
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