Most people have probably heard of the Atkins diet, which is a pretty general take on ketogenic eating. Wildly popular in the 70s and again in the 90s, Atkins and the low-carb diet are one of the best ways to lose weight. In fact, one of the biggest benefits to low carb eating is that it is a very efficient way to lose weight without much effort. The combination of filling meals that reduce overeating and the fact that, when you’re in ketosis your body burns stored fat for energy makes this an ideal diet for people whose primary goal is fat loss.

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.
In the 1960s, it was discovered that medium-chain triglycerides (MCTs) produce more ketone bodies per unit of energy than normal dietary fats (which are mostly long-chain triglycerides).[15] MCTs are more efficiently absorbed and are rapidly transported to the liver via the hepatic portal system rather than the lymphatic system.[16] The severe carbohydrate restrictions of the classic ketogenic diet made it difficult for parents to produce palatable meals that their children would tolerate. In 1971, Peter Huttenlocher devised a ketogenic diet where about 60% of the calories came from the MCT oil, and this allowed more protein and up to three times as much carbohydrate as the classic ketogenic diet. The oil was mixed with at least twice its volume of skimmed milk, chilled, and sipped during the meal or incorporated into food. He tested it on twelve children and adolescents with intractable seizures. Most children improved in both seizure control and alertness, results that were similar to the classic ketogenic diet. Gastrointestinal upset was a problem, which led one patient to abandon the diet, but meals were easier to prepare and better accepted by the children.[15] The MCT diet replaced the classic ketogenic diet in many hospitals, though some devised diets that were a combination of the two.[10]
, I’m new to this site, and loving it! Made the Cream cheese pancakes this morning! My husband and I loved them! I have been on a low carb eating plan since the middle of June 2016, I have lost 51 pounds! Needed to find some new recipes and hints of what everyone else may be doing! I have reached a little stall, and I need to see what I can do to get through this stall! Looking forward to reading all the posts! Thank you for this site!
People use a ketogenic diet most often to lose weight, but it can help manage certain medical conditions, like epilepsy, too. It also may help people with heart disease, certain brain diseases, and even acne, but there needs to be more research in those areas. Talk with your doctor first to find out if it’s safe for you to try a ketogenic diet, especially if you have type 1 diabetes.
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]
So sorry to hear about that Marie! I have found that eliminating grains, especially corn and wheat makes a big difference for me and how my joints feel. If I start indulging, not only do I gain weight and get very bloated, but within a few days my tendonitis returns and my joints (especially my fingers and hips for some reason) start to really ache again. If you haven’t already cut out all grains, you might try experimenting with it for a couple of weeks to see if that gives you further relief!
First reported in 2003, the idea of using a form of the Atkins diet to treat epilepsy came about after parents and patients discovered that the induction phase of the Atkins diet controlled seizures. The ketogenic diet team at Johns Hopkins Hospital modified the Atkins diet by removing the aim of achieving weight loss, extending the induction phase indefinitely, and specifically encouraging fat consumption. Compared with the ketogenic diet, the modified Atkins diet (MAD) places no limit on calories or protein, and the lower overall ketogenic ratio (approximately 1:1) does not need to be consistently maintained by all meals of the day. The MAD does not begin with a fast or with a stay in hospital and requires less dietitian support than the ketogenic diet. Carbohydrates are initially limited to 10 g per day in children or 20 g per day in adults, and are increased to 20–30 g per day after a month or so, depending on the effect on seizure control or tolerance of the restrictions. Like the ketogenic diet, the MAD requires vitamin and mineral supplements and children are carefully and periodically monitored at outpatient clinics.[47]
Hi Barb, That can definitely be it. Losing when you are close to goal can be more difficult. It could also be that your body’s healthy weight is a little higher than what you’d like – which doesn’t mean you can’t lose, but makes it more difficult. If just eating Keto foods isn’t working, double check the macros for your weight and see if the amount you’re eating needs to be adjusted. You’ll find more help and support in our support group here.
Hello. I’m a kept newbie. Started 6 days ago today. By day 4 I was down 10lbs. I’m following the 20 or less carbs a day, altho I more like less than 10 on most days. I have only wanted to harm someone for a cookie twice, and my bf for his fried potatoes once. I’m honestly shocked at how much food I really can eat with no carbs. And then on some days, shocked at how many carbs are in other things. Headaches and lack of energy are the only thing that I find bothersome, but i am pushing thru it. Thank u for a very detailed site. It’s helped me, and a coworker.
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.
Other forms of ketogenic diets include cyclic ketogenic diets, also known as carb cycling, and targeted ketogenic diets, which allow for adjustments to carbohydrate intake around exercise. These modifications are typically implemented by athletes looking to use the ketogenic diet to enhance performance and endurance and not by individuals specifically focused on weight loss.
The classic ketogenic diet is not a balanced diet and only contains tiny portions of fresh fruit and vegetables, fortified cereals and calcium-rich foods. In particular, the B vitamins, calcium and vitamin D must be artificially supplemented. This is achieved by taking two sugar-free supplements designed for the patient's age: a multivitamin with minerals and calcium with vitamin D.[3] A typical day of food for a child on a 4:1 ratio, 1,500 kcal (6,300 kJ) ketogenic diet comprises:[27]
the biggest challenge most people have is sticking that first week at less than 20 net carbs but this is crucial not only to start losing but to keep losing. Most people don’t really start to notice weight loss till a good week in even then. If you want to jump start you can try a three day fast but then stick to that 20 net carbs and like was stated, know the nutrition facts of what you are eating. Onions for instance have quite a bit of sugar/net carbs. Even if it takes a bit for your body to rev up it definitely will as long as you stick to the carb numbers and fat ratio of 40% total calories
My husband has been on ” ideal protein ” diet for last 5 weeks and lost weight, he will soon be off the diet( I don’t think their package food is very healthy and he is getting tired of it and started to cheat here and there with carbs). So far he lost 15 lb but he should lose another 10- 15 lb( starting weight 225, today 210). I am trying to find a way to help him sustain weight or lose and also see a need to change our eating style over all when he goes off this diet.He seems to not believe in whats in your blog( he thinks to good to be true), I decided to experiment on myself. If this works for me, it should work for him. Yesterday I started 3 day kick start, wow ALL YOUR RECIPE is DELICIOUS and amazing. I’m getting keto Sticks today, so I will report when keto kicks in.
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.
I get many questions about intermittent fasting, the health benefits, the weight loss benefits, and the like. People normally use intermittent fasting for both the energy and mental clarity it can offer. But it’s not just good for that. It can offer breakthroughs of plateaus and even benefits in nutrient uptake in exercise. We go more in depth to intermittent fasting in Week 3 and 4, so keep your eyes peeled!

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!!!


What a great find! Over the years I have been on Atkins, FatBellyDiet, and Livin’LaVida menu (all great resources).. and a random exerciser with success. I’m a little late for my new year’s resolution, but summer is right around the corner. In motivation to jump back into what I know works so well for me, I’ve found IBIH! I put my scale away a long time ago, as it only causes me angst (I’ve always been high in the BMI scale, even at my lowest weight, highest fitness level). So, I use a tape measure, love to see the inches melt off in two weeks. Which in itself, motivates me back into fitness activities.
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.
One of the most common side effects of starting the ketogenic diet is the “keto flu.” This term describes the often unpleasant, fatigue-inducing symptoms that occur as the body adjusts from a high-carbohydrate to a low-carbohydrate diet. During the keto flu, the body’s stored glucose begins depleting, and the body starts adapting to producing and utilizing ketones as energy. (2)

Christopher D. Gardner, PhD; Alexandre Kiazand, MD; Sofiya Alhassan, PhD; Soowon Kim, PhD; Randall S. Stafford, MD, PhD; Raymond R. Balise, PhD; Helena C. Kraemer, PhD; Abby C. King, PhD, “Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women,” JAMA. 2007;297(9):969-977. http://jama.jamanetwork.com/art icle.aspx?articleid=205916.
A typical day on a keto diet might include breakfast of fried eggs or a frittata with eggs, mushrooms, cheese and butter; lunch of chicken thighs with cabbage and olive oil; and dinner of bacon burgers with green beans and butter. The emphasis on proteins and fats also is intended to provide a feeling of fullness, which can make the eating plan easier to stick to.
For breakfast, we are going to change it up a bit. Here’s where we introduce ketoproof coffee. Now, don’t get me wrong – I know some of you won’t like it. If you’re not a fan of coffee, then try it with tea. If you’re not a fan of the taste (which is very rare), then try making a mixture of the ingredients by themselves and eating it like that. So, why ketoproof coffee?
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.

In addition to burning fat reserves and super charging weight loss, ketosis produces a clean burning metabolic fuel that has many benefits. Ketones lower production of reactive oxygen species (ROS),1 enhance mitochondrial biogenesis,2 3 and induce positive epigenetic expression.4 Because of its neurological benefits, I went on a Keto Diet in 2014, and it has been helpful in moderating my MS symptoms.
As a bonus, I’m making this amazing meal plan – and other keto meal plans – available in my MealPrepPro app!  So, if you’ve been wondering what the hype is all about and you want me to some of the heavy work for you by providing a fresh, customizable keto meal plan each week, then make sure you test drive my MealPrepPro app. The app is FREE to try and available right now to download on iPhone and iPad.
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.

Swanson, a professor of neurology who has researched the impacts of ketogenic diets on inflammation in the brain, got curious about the ketogenic diet when trying to treat the inflammation that persists for days after a person suffers a stroke. When he tried inducing a ketogenic state in mice with stroke injuries, he said, “I was overwhelmed by the effect.” Blocking glucose metabolism worked to suppress inflammatory genes, which in turn helped stroke healing.
Protein: Keep in mind that keto is high-fat, and not high-protein, so you don’t need to eat very much meat. Too much protein turns into glucose in the body, making it harder to stay in ketosis. Stick to fatty cuts of grass-fed, pasture-raised, or wild meat, and wild-caught fish. Red meats, offal/organ meats, pork, eggs (preferably pastured), fish, shellfish, and whey protein concentrate.
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