Rami co-founded Tasteaholics with Vicky at the start of 2015 to master the art of creating extremely delicious food while researching the truth behind nutrition, dieting and overall health. You can usually find him marketing, coding or coming up with the next crazy idea because he can’t sit still for too long. His favorite book is The 4-Hour Workweek and artist is Infected Mushroom.

go try Coke zero or Pepsi zero or even Dr Pepper sugar free, it is so sweet I keep thinking they’ve given me the wrong soda! What you are probably missing is the caffeine. Most headache meds have a combination of acetaminophen, aspirin and caffeine (look at a box of BC powder or Excedrin, caffeine is listed as pain reliever aid)…the caffeine crash can be BRUTAL and it is a real thing….the sugar let down won’t be so bad if you THINK your drink tastes close to the same. I haven’t been on a low carb for many years but I heard about this diet yesterday and am seriously considering it b/c I have major diabetes issues and a friend told me his son has lost 100 lbs and went completely off meds so I decided to look it up.
Hello wanting to start this Keto diet asap. I have a quick question. I’m addicted to pop. Yes I’ve tried switching to tea and coffee. When I go one day without any pop I take a bad migraine. Its crippling I am in bed throwing up and movement sound lights everything makes it worse. The only way to get over them is by consuming a soda. I have talked to my Doctor she is no help at all. I don’t believe she has ever suffered from a migraine. I know my body will detox and I will get over it. Problem is I am a single mom of 3 young kids. Whom cant take care of them selves. I’m not sure how to kick the soda habit without leaving me begging for death for the next week. Any ideas how I can get threw this. Ive tried most otc meds.
Thank you Mellissa. I guess I need to set up a Reddit account. Several people have directed me there for Keto forums for one reason or another. I try not to let it get me down but I have been fluctuating really badly since I started this WOE and I have a feeling it has a lot to do with the hormones not being balanced. I came off of a prepackaged, doctor recommended food plan that really knocked me outta whack and helped me discover that I do indeed have an under-active thyroid, which I have known most of my life because I have always felt hormonally off balance and could never lose weight. It is also genetic in my family but doctors never listened to me and at most would run the basic blood test to appease me which always came back normal…which is common…and when they did, they would lecture me about losing weight and hand me a prescription for diet pills or give me info on some fad diet. Now I am trying to fix it with Keto and natural remedies. I feel better than I ever have in my life on the energy front and that was almost an instant feeling after switching to Keto. I hope I balance out soon because I am 35-40 lbs down since mid-May (depending on my fluctuation for the week) and have about 100+ to go. The frustrating part is I have now lost the same 3-5 lbs repeatedly over the past 5-6 weeks and all I can think is that could have been 20-30 lbs closer to my goal weight! I even considered going back on that nasty diet even though I felt terrible because I did lose consistently. I have confirmed my macros with some others who are more experienced and they are just as boggled as I am about the bad fluctuation.
Thank you Mellissa. I guess I need to set up a Reddit account. Several people have directed me there for Keto forums for one reason or another. I try not to let it get me down but I have been fluctuating really badly since I started this WOE and I have a feeling it has a lot to do with the hormones not being balanced. I came off of a prepackaged, doctor recommended food plan that really knocked me outta whack and helped me discover that I do indeed have an under-active thyroid, which I have known most of my life because I have always felt hormonally off balance and could never lose weight. It is also genetic in my family but doctors never listened to me and at most would run the basic blood test to appease me which always came back normal…which is common…and when they did, they would lecture me about losing weight and hand me a prescription for diet pills or give me info on some fad diet. Now I am trying to fix it with Keto and natural remedies. I feel better than I ever have in my life on the energy front and that was almost an instant feeling after switching to Keto. I hope I balance out soon because I am 35-40 lbs down since mid-May (depending on my fluctuation for the week) and have about 100+ to go. The frustrating part is I have now lost the same 3-5 lbs repeatedly over the past 5-6 weeks and all I can think is that could have been 20-30 lbs closer to my goal weight! I even considered going back on that nasty diet even though I felt terrible because I did lose consistently. I have confirmed my macros with some others who are more experienced and they are just as boggled as I am about the bad fluctuation.

Mellissa, I didn’t read through all the comments … just half :) Wondering if this will work for someone who’s a diet controlled diabetic? The nutritionist said I should have 45 carb meals and 20 carb snacks … I’ve been gaining weight steadily BUT my blood sugars are awesome! I’m working with a double edge sword here. My biggest issue (other than always feeling bloated) is I have to have a good, hefty snack at midnight each night to keep my blood sugars within range in the morning. Needless to say my waistline no longer exists … buy hey … my blood sugars are good. *rolling eyes*


We’re going full on fats with breakfast, just like we did last week. This time we’ll double the amount of ketoproof coffee (or tea) we drink, meaning we double the amount of coconut oil, butter, and heavy cream. It should come to quite a lot of calories, and should definitely keep us full all the way to dinner. Remember to continue drinking water like a fiend to make sure you’re staying hydrated.

You've likely heard horror stories of what competitors feel like when they cut carbs low, or when the average bro talks about going keto. However, the odds are that those people were not actually in nutritional ketosis, or more importantly, following a well-formulated ketogenic diet. Yes, you may experience some fogginess and discomfort, but it doesn't have to be intense if you handle it right.


Low carb diets focus on keto recipes (also known as ketogenic recipes) like the ones below to keep your blood sugar stable, helping your body regain insulin sensitivity and keeping your mood and energy levels stable. Also, since processed food has so many additives – usually sugar included – low carb diets encourage you to cook for yourself. This leads to eating more whole foods and improving your diet in that way as well.

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if there is little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.[1] Almost half of children and young people with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet.[2] There is some evidence that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective.[1] The most common adverse effect is constipation, affecting about 30% of patients—this was due to fluid restriction, which was once a feature of the diet, but this led to increased risk of kidney stones and is no longer considered beneficial.[2][3]


The ketogenic diet reduces seizure frequency by more than 50% in half of the patients who try it and by more than 90% in a third of patients.[3] Three-quarters of children who respond do so within two weeks, though experts recommend a trial of at least three months before assuming it has been ineffective.[9] Children with refractory epilepsy are more likely to benefit from the ketogenic diet than from trying another anticonvulsant drug.[1] There is some evidence that adolescents and adults may also benefit from the diet.[9]
I don’t use mfp because it is almost never accurate on carbs for me. Every ingredient in this plan is individually documented and calculated by me so I know they are accurate. That being said, if some of the brands you are using have more sugar or carbs in them then you could be getting more than the plan calls for. If you’re going over then yes, you should eliminate any excess carbs, maybe by cutting out snacks and desserts.
Inducing ketosis – a natural state for the body, when it is almost completely fuelled by fat – in therapeutic diets is a skill that needs the close supervision of a dietitian in a specialist clinic. This is because the diet is not balanced and can easily lead to nutrient deficiencies, nausea, vomiting, headache, tiredness, dizziness, insomnia, poor exercise tolerance and constipation – sometimes referred to as keto flu.
Hi Mellissa! A big huge THANK YOU for making this transition an easy one! Today was my day 4 so I weighed this morning after following the three day kick start and I am down exactly 5 pounds. I understand that this is usually water weight, but who cares! I used the KetoStix today and am officially in KETO! I really appreciate all of the hard work you have put into this. The recipes are simple and delicious. I am beyond excited to continue this journey…45 pounds to go! Thank you, Thank you, Thank you!!!
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.
So happy I found your site, out of all the keto sites I’ve clicked on yours is the best!! You actually give us a plan to get started and I love your humor :) I’ve tried living keto before but it was the diet along with a lot of supplements and nasty shakes…it wasn’t for me! I don’t like drinking my snacks and meals just to get into ketosis! Looking forward to trying this again and trying your recipes!
These types of back-and-forth weight fluctuations can contribute to disordered eating, Kizer says, or can worsen an already unhealthy relationship with food. “I think this diet appeals to people who have issues with portion control and with binge eating,” she says. "And in many cases, what they really need is a lifestyle coach or a professional counselor to help them get to the bottom of those issues."
After about two to seven days of following this eating routine, you go into something called ketosis, or the state your body enters when it doesn't have enough carbs for your cells to use for energy. Then it starts making ketones, or organic compounds that your bod then uses in place of those missing carbs—and oh, it also burns fat for more energy, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.
The keto diet changes the way your body converts food into energy. Eating a lot of fat and very few carbs puts you in ketosis, a metabolic state where your body burns fat instead of carbs for fuel. When your body is unable to get glucose from carbs, your liver converts fatty acids from your diet into ketones, an alternative source of energy. Burning ketones in place of glucose reduces inflammation and spurs weight loss.[1] 
A: The most common ways to track your carbs is through MyFitnessPal and their mobile app. You cannot track net carbs on the app, although you can track your total carb intake and your total fiber intake. To get your net carbs, just subtract your total fiber intake from your total carb intake. I have written an article on How to Track Carbs on MyFitnessPal.
This morning I calculated my keto and signed up on my fitness pal food calculator as you suggested on your website. More I read about keto more curious I get…. Last two days I ate without thinking much about portions, but today I used all your delicious recipes and made combination of meals for the day and followed my macro numbers to almost exact numbers and grams. Which meant less snacks in-between meals in my case. I also have been drinking around 120oz of water( including coffee and herbal mint tea) everyday! Can’t wait to see what happens at tomorrow morning weigh in!
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.
Beyond just fat loss, ketosis has an additional benefit in that it spares muscle when you’re eating at a deficit. On a normal diet, when you eat fewer calories than you need for the day, your body breaks down muscle and fat in nearly equal amounts to make up for the difference. With keto, your body is primed to burn mostly fat, particularly if you’re meeting your protein goal for the day. This results in a better metabolism and more total fat lost. Low carb recipes offer:
I’m thinking about trying Keto for the very first time in order to help my hormone levels and lose some weight. As I scrolled through your menu plan, I clicked on some recipes. I noticed that they included fruits/veggies that weren’t included in the menu. For example, there are strawberries with your cream cheese pancakes and chocolate mousse. There is also red pepper with the chilli and lettuce with another item (maybe the chilli or the tuna?) Are these items calculated in the carb count for the plan? I have NO CLUE how to calculate net carbs or even calculate carbs using fresh fruits/veggies. Are there any fresh fruits/veggies that are freebies like lettuce or cucumbers? I really don’t want to botch this and feel even worse or lengthen the keto flu. Finally, do I need to factor in vitamins that I’m taking (Magnesium, B complex, and D3? Do they have any carbs that I wouldn’t expect? TIA for any insight you can provide.
I’ve only one question. I work in shifts and at 4.30 in the morning I can not eat my breakfast (lazy – I manage to get out of bed and into my car in 30 minutes ;-). Not even if I make it the day before…I just can’t swallow the stuff. But I have to eat something because I’m in my car for more than a hour. Can I have a liquid breakfast at those times?
We’re also going to keep it simple here. Most of the time, it’ll be salad and meat, slathered in high fat dressings and calling it a day. We don’t want to get too rowdy here. You can use leftover meat from previous nights or use easy accessible canned chicken/fish. If you do use canned meats, try to read the labels and get the one that uses the least (or no) additives!
Join our community of “losers” today and subscribe free to IBIH newsletters to get notified when I post new keto recipes and updated keto diet menu plans! Also head over to the IBIH Facebook page where the cool kids hang out – and you’ll get access to my daily Amazon freebies, health and fitness tips, and other fun content I only post on Facebook! Finally, be sure to register for our new IBIH Community Forum where you can get daily support for the 5 Day Keto Soup Diet, 5 Day Keto Egg Fast Diet, Weekly Keto Diet Menu Plans, or just gab with fellow IBIH fans who are following a low carb or gluten free lifestyle!
The ketogenic diet is a medical nutrition therapy that involves participants from various disciplines. Team members include a registered paediatric dietitian who coordinates the diet programme; a paediatric neurologist who is experienced in offering the ketogenic diet; and a registered nurse who is familiar with childhood epilepsy. Additional help may come from a medical social worker who works with the family and a pharmacist who can advise on the carbohydrate content of medicines. Lastly, the parents and other caregivers must be educated in many aspects of the diet for it to be safely implemented.[5]
Hi! I’m contemplating taking on the Keto lifestyle change, but am concerned that preparing 1 meal for me and then a different meal for my DH and finicky 13yo DD will be an anchor around my neck. I already dislike cooking and my crew is not going to cooperate and join me in this journey. Any words of wisdom or is this going to be one of those “put on your big girl panties, Shawn, and deal with it” kind of situations. I just see myself being sabotaged from day one. Anyone else in a similar situation? How did you go about it?
After about two to seven days of following this eating routine, you go into something called ketosis, or the state your body enters when it doesn't have enough carbs for your cells to use for energy. Then it starts making ketones, or organic compounds that your bod then uses in place of those missing carbs—and oh, it also burns fat for more energy, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.
The first signs of ketosis are known as the “keto flu” where headaches, brain fogginess, fatigue, and the like can really rile your body up. Make sure that you’re drinking plenty of waterand eating plenty of salt. The ketogenic diet is a natural diuretic and you’ll be peeing more than normal. Take into account that you’re peeing out electrolytes, and you can guess that you’ll be having a thumping headache in no time. Keeping your salt intake and water intake high enough is very important, allowing your body to re-hydrate and re-supply your electrolytes. Doing this will help with the headaches, if not get rid of them completely.

Some athletes swear by the ketogenic diet, not just for weight loss but for improved performance in their sport, as well. But Edward Weiss, PhD, associate professor of nutrition and dietetics at Saint Louis University, doesn’t buy it. “I hear cyclists say all the time that they’re faster and better now that they’re on keto, and my first question is, 'Well, how much weight did you lose?'” he says.
You rock! Thank you for this, and would love a 7 day menu plan, plus a shopping list. I’m no good at that kind of organization – heck, I’m no good at ANY kind of organization – so a shopping list would be a life saver. I’m sure I could get that from a friend who introduced me to your blog and who is going to do this with you, and I with all of you . Thank you so much!
Not everyone has a problem with keto breath Dor – according to my husband I didn’t have any issues, and I know lots of other people who haven’t either. I guess whether it’s worth it for you to try or not depends on how much weight you have to lose and how desperate you are to lose it! If keto is the only thing that works for you then you’ll risk the breath, otherwise you can try a different kind of weight loss plan. I vote try it and see what happens!
Hello Myriam, I am a dual certified personal trainer and Sports Nutrition Specialist. I really love how concisely you have put this article together. I did notice that on your macro breakdown for a 1500 calorie diet you actually listed the protein intake at around 31% of the daily calories (117*4=468..468/1500=.31). I was wondering if you did this to bring the protein amount closer to 1 gram per pound of body-weight to preserve lean mass?
I have read all the info on the sight but I am still having trouble understanding how to get the amount of protein, carbs and fats. I get keeping my carbs under 20 grams a day but not trying to determine the rest. Not sure what I am missing or I just don’t get it. If you can give any help it would really be appreciated. Thanks your site is wonderful !!
Thanks for the prompt reply! I’ve successfully conquered day two and looking forward to seeing if the keto stix work in my favor on. Monday. I lost a fair amount doing ideal protein but the thought of going back to powdered foods is completely unappealing. I’m so happy to have a plan in place! We had the buffalo wings tonight and oh my gosh (!!!) they were delicious!! My husband wants me to make them again. The recipe couldn’t be more simple. Thank you for sharing your wonderful knowledge and amazing recipes!!!
The modified Atkins diet reduces seizure frequency by more than 50% in 43% of patients who try it and by more than 90% in 27% of patients.[3] Few adverse effects have been reported, though cholesterol is increased and the diet has not been studied long term.[47] Although based on a smaller data set (126 adults and children from 11 studies over five centres), these results from 2009 compare favourably with the traditional ketogenic diet.[3]
One downside to a ketogenic diet for weight loss is the difficulty maintaining it. “Studies show that weight loss results from being on a low-carb diet for more than 12 months tend to be the same as being on a normal, healthy diet,” says Mattinson. While you may be eating more satiating fats (like peanut butter, regular butter, or avocado), you’re also way more limited in what’s allowed on the diet, which can make everyday situations, like eating dinner with family or going out with friends, far more difficult. Because people often find it tough to sustain, it’s easy to rely on it as a short-term diet rather than a long-term lifestyle.
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