Please try reading jason fungs book that Melissa recommended, even though you are familiar with IF. I’ve only read the introduction and some from his blog as well as his posts on dietdoctor.com and it looks like sometimes if your insulin sensitivity is very damaged it could require longer fasts to get it back in check. Dr. Fung states that everything in his book is available in his blog, just that the book is a more organized way to access it but he wants everyone to have access to this life changing information. The testimonial from Jimmy Moore was eye opening where he recounted his experiences with IF
The Keto diet emphasizes weight loss through fat-burning. The goal is to quickly lose weight and ultimately feel fuller with fewer cravings, while boosting your mood, mental focus and energy. According to Keto proponents, by slashing the carbs you consume and instead filling up on fats, you safely enter a state of ketosis. That’s when the body breaks down both dietary and stored body fat into substances called ketones. Your fat-burning system now relies mainly on fat – instead of sugar – for energy. While similar in some ways to familiar low-carb diets, the Keto diet’s extreme carb restrictions – about 20 net carbs a day or less, depending on the version – and the deliberate shift into ketosis are what set this increasingly popular diet apart.
Let’s talk menu. I get a lot of messages asking me what I eat in a day to stay in ketosis. Well, it’s underwhelming. I am one of those odd people that doesn’t need variety. Every morning I eat the exact same thing. 3 eggs with cheese and an avocado. Lunch is my biggest meal, I always eat arugula salad, grilled asparagus or zucchini with some kind of meat (usually a hamburger patty or grilled chicken) I then snack when ever I feel hungry (usually on almonds or macadamia nuts... sometime cottage cheese) that’s it! Then I begin my fast at 6 pm. I drink lots of water until I go to sleep at around 10 pm. I drink coffee at 8 am and I end my fast at 11 am. That’s it! No magic, no fancy diet... just clean whole organic foods. I waved bye bye to anything processed or packaged a long time ago. This is 60 lbs gone my friend. It can be done! I’m always asked how I have the will power... well when you see results like this in 4 months, it powers you!!!! Let me know your results and questions! #keto #weightlossjourney #weightlosstransformation #weightloss #fitmom #beforeandafter #ketodiet #transformation *i wasn’t pregnant in the before pic😖
Hi Cyn, The numbers are general guidelines but will vary depending on many factors, such as activity level, insulin resistance, weight and more. There is no single magic number, just conventional recommendations that are a good starting point. I will have a macro calculator coming soon that will help determine what is best for each person, but even then it’s an approximation. The only way to know for sure is to test. If keto is your goal, it’s usually best to start lower and then see if you can stay in ketosis when increasing.
Still, it can be hard to get enough fat when you first start this diet. Butter, nuts, coconut and olive oils, and fatty cuts of meat are all on the menu. However, don't go overboard with polyunsaturated fats like soybean, corn, or sunflower oil. Keto dieters who increase their intake of those fats often end up with gastrointestinal distress that causes them to jump ship.
Hi Melissa! I’m a female, 6 feet, 2 inches tall and I need to lose about 45 to 50 pounds…SO glad I found your website…it’s nothing short of amazing! I’m on day one of the Keto Kickstart and my question is, do the serving sizes apply to everyone’s size, BMI, height, etc.? I am a bit nervous of taking in too few calories. I plugged in my stats for the Keto calculator and I wonder if I can have larger portions of some of your recipes. Thank you for the beautiful recipes and menu plans!!!
The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 250 quick & easy fat torching recipes, structured guidelines, grocery lists, food logs and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life. If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of “The Metabolic Cooking” created by my Canadian friends Dave Ruel and Karine Losier! Metabolic Cooking recipes have all been designed with high Metabolic Thermo Charge ingredients to boost your metabolism and burn more calories everyday.
I just made this keto bread, and it is amazing! It’s better than most bread I’ve tasted! I made mine with bacon, American cheese, Brie, and Camembert (because I wanted to be extra). If you use bacon, cook it to how you normally like it in a seperate pan, as the bacon doesn’t cook much extra while baking. I think I used a little too much butter, but, oh boy, was it nice and moist!
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.
A study with an intent-to-treat prospective design was published in 1998 by a team from the Johns Hopkins Hospital[19] and followed-up by a report published in 2001.[20] As with most studies of the ketogenic diet, there was no control group (patients who did not receive the treatment). The study enrolled 150 children. After three months, 83% of them were still on the diet, 26% had experienced a good reduction in seizures, 31% had had an excellent reduction and 3% were seizure-free.[Note 7] At twelve months, 55% were still on the diet, 23% had a good response, 20% had an excellent response and 7% were seizure-free. Those who had discontinued the diet by this stage did so because it was ineffective, too restrictive or due to illness, and most of those who remained were benefiting from it. The percentage of those still on the diet at two, three and four years was 39%, 20% and 12% respectively. During this period the most common reason for discontinuing the diet was because the children had become seizure-free or significantly better. At four years, 16% of the original 150 children had a good reduction in seizure frequency, 14% had an excellent reduction and 13% were seizure-free, though these figures include many who were no longer on the diet. Those remaining on the diet after this duration were typically not seizure-free but had had an excellent response.[20][21]
Leftovers will be another thing we will take into consideration. Not only is it easier on you, but why put yourself through the hassle to cook the same food more than once? Breakfast is something I normally do leftover style, where I don’t have to worry about it in the morning and I certainly don’t have to stress about it. Grab some food out the fridge, pre-made for me, and head out the door. It doesn’t get much easier than that, does it?

I am SO very thankful that I found your post because it answered so many questions, especially the whole uterus part. I was a little freaked! lol … I am new to Keto and I must say that I have been a little frustrated because I started this new keto lifestyle since the second week of February and I’ve been loosing and gaining the same freakin 5 lbs! I now realize that I have been overthinking the whole change and overwhelming myself. Thank you for all the great information and meal plans :)


I just made this keto bread, and it is amazing! It’s better than most bread I’ve tasted! I made mine with bacon, American cheese, Brie, and Camembert (because I wanted to be extra). If you use bacon, cook it to how you normally like it in a seperate pan, as the bacon doesn’t cook much extra while baking. I think I used a little too much butter, but, oh boy, was it nice and moist!

How often you eat is also up to your personal preference. "For most people, I recommend three to four meals per day with a few healthy keto snacks in between," says Dr. Axe. "This ensures that you're getting a good mix of protein and fat all day long to keep you feeling energized and satisfied." That being said, he encourages people to listen to their bodies and tune in to when they're truly hungry. "If you find that you feel better eating five to six smaller meals spread throughout the day, do what works best for you."


OMG! I have a household of 9. 3 of us are Keto. EVERYONE in the house asks for this recipe on the regular! I add a little heavy cream into the ground beef with the cream cheese and make the recipe for 16 servings (have dad, hubby and 18 yo son in the house.) I like to carmalize the onion and garlic in bacon grease as well. This recipe is an easy “go to” that pleases anyone in the house as well as a great idea when we have extra company. This is probably our favorite keto recipe to date!
If you want to slam a protein shake post-workout, that's probably fine as long as you've got room for it in your macros. But shoot for one that is very low—like, zero—in carbohydrates. Pure isolates, such as Signature 100% Whey Isolate, are extremely low in carbohydrate. If you struggle to fit fat in during the day, toss a tablespoon of olive oil in with your shake. You won't taste it, and it gives a quick 13-14 grams of fat.
If you’re a newbie planning your weekly keto diet plan, 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.
As I understand intermittent fasting, the long period between my early dinner at 6 pm and breakfast at about 8:30 am qualifies. As a past yoga instructor, fasting was something that we were encouraged to do regularly as well as cleansing. I feel so frustrated and helpless at not being able to make any difference no matter what I’ve tried. I am very disciplined and cheating is not an option.

Lastly, if you're active, you might need to make some adjustments to take that into account. "For the first one to two weeks, temporarily reducing your exercise load can be helpful as your body adjusts to being in ketosis," he says. "Additionally, for those who have an intense workout schedule, carb cycling may be a good option." Carb cycling essentially means you'll increase your carb intake on the days you're doing exercise, ideally just two to three days per week. "While low-carb days may be around 20 to 30 grams of net carbs daily, high-carb days can range all the way up to 100 grams, although it can vary based on your size and activity level," says Dr. Axe. (Related: 8 Things You Need to Know About Exercising on the Keto Diet.) 
I have been a long time viewer but have been drowning in graduate studies, needless to say I fully fell off the wagon! Well May 17th graduation is almost here time to get back on the wagon! I was soooo happy that you have Keto Meal Plans!! Did you have any recipes for a Keto Smoothie that meets the Keto LCHF requirements for the mornings I have to get the kids off to school & run out the door. A lot of great smoothies on the web but they usually include fruit which significantly increases the carbs… Any suggestions would be greatly appreciated.
My husband is trying to eat more Keto meals and this recipe is made up of his FAVORITE things! I sent him the link to it and he was inspired! Last night, he made himself a big hearty batch of this recipe and thoroughly loved it. He even shared photos of his meal on Facebook and our friends were in awe of his creation and the recipe you provided. I don’t enjoy mushrooms, so I’m reviewing this on my husband’s behalf. It was EXCELLENT!
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.
It is also worth considering that eating a well balanced, keto diet is actually very expensive. For most people, following a low carbohydrate diet, rather than a no carbohydrate diet, is much more practical – as it will also allow for the inclusion of fruit and all vegetables. This represents much better dietary balance and usually leads to people sticking with it for longer.
Thank you soooo much for this. I have been a big fan of your recipes for a few months-delicious! I was floundering on my low carb for a while and this holiday season was the first in years that I just ate everything…whatever I wanted. I was left feeling huge, bloated, uncomfortable in my own skin. I had forgotten what I loved about low carb, that it wasn’t complicated and I did get to eat what I loved. Thank you again for reminding that it can be easy and delicious.
Please try reading jason fungs book that Melissa recommended, even though you are familiar with IF. I’ve only read the introduction and some from his blog as well as his posts on dietdoctor.com and it looks like sometimes if your insulin sensitivity is very damaged it could require longer fasts to get it back in check. Dr. Fung states that everything in his book is available in his blog, just that the book is a more organized way to access it but he wants everyone to have access to this life changing information. The testimonial from Jimmy Moore was eye opening where he recounted his experiences with IF

Cyclical ketogenic diet: The Bulletproof Diet falls into this category. You eat high fat, low carb (less than 50 grams of net carbs a day) five to six days of the week. On day seven, you up your carb intake to roughly 150 grams, during what’s called a carb refeed day. Carb cycling this way helps you avoid the negative effects some people experience when they restrict carbs long term, like thyroid issues, fatigue and dry eyes.[10] [11] Full ketosis isn’t for everyone, and adding carbs such as sweet potatoes, squash, and white rice one day a week keeps your body systems that need some amount of carbs functioning properly.
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