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.
Hi Melissa,I’ve been trying on my own to eliminate carbs and sugar from my diet for obvious health reasons and weight loss. I’ve been doing ok and have lost 30 lbs. Since Memorial Day. The more I research, however, I realize I really need to fully commit to Keto if I’m really to be successful in losing a total of 90 lbs. Your blog and recipes and advice are the first time anyone has really explained and encouraged. I’m starting tomorrow with the 3 day kickstart and am very much looking forward to following you for meal plans and menus. Thanks for making things understandable.

The ketone bodies are possibly anticonvulsant; in animal models, acetoacetate and acetone protect against seizures. The ketogenic diet results in adaptive changes to brain energy metabolism that increase the energy reserves; ketone bodies are a more efficient fuel than glucose, and the number of mitochondria is increased. This may help the neurons to remain stable in the face of increased energy demand during a seizure, and may confer a neuroprotective effect.[55]
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?
Love your info and links to metabolic counter etc. My. Thing is I also need dairy free, which is how to get do many fats. Want to experiment with the nut butters and coconut cream as alternatives, not sure how to flavor them “to be like sour cream or cream cheese” etc. am I in the wrong website? Have you experimented with this ?? Help !!! It is just me, major spine repair in progress, and the grain free has helped ALot as I am gluten intolerant. Dairy causes leaky gut to though :((. Ideas ???
"You can find a lot of "fat bomb" recipes on the Internet," Wittrock says. "These are very good at satisfying your sweet tooth, and are a great way to increase fat consumption without going over on protein. Also, I'm a huge fan of salted pumpkin seeds and salted sunflower seed kernels. Believe it or not, pork rinds are also a very good keto snack."
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.
Cauliflower is definitely my favorite low carb veggie Lora – it’s so versatile! But you can also enjoy loads of spinach, broccoli, swiss chard, zucchini, celery, eggplant, cucumbers, and even spaghetti squash! Kale, tomatoes, onions, garlic, mushrooms, even pumpkin in moderation. Potatoes are mostly a no no unless you are in maintenance mode and even then very sparingly!
Epilepsy is one of the most common neurological disorders after stroke,[7] and affects at least 50 million people worldwide.[8] It is diagnosed in a person having recurrent unprovoked seizures. These occur when cortical neurons fire excessively, hypersynchronously, or both, leading to temporary disruption of normal brain function. This might affect, for example, the muscles, the senses, consciousness, or a combination. A seizure can be focal (confined to one part of the brain) or generalised (spread widely throughout the brain and leading to a loss of consciousness). Epilepsy may occur for a variety of reasons; some forms have been classified into epileptic syndromes, most of which begin in childhood. Epilepsy is considered refractory (not yielding to treatment) when two or three anticonvulsant drugs have failed to control it. About 60% of patients will achieve control of their epilepsy with the first drug they use, whereas about 30% do not achieve control with drugs. When drugs fail, other options include epilepsy surgery, vagus nerve stimulation and the ketogenic diet.[7]
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.
Your glycogen stores can still be refilled while on a ketogenic diet. A keto diet is an excellent way to build muscle, but protein intake is crucial here. It’s suggested that if you are looking to gain mass, you should be taking in about 1.0 – 1.2g protein per lean pound of body mass. Putting muscle on may be slower on a ketogenic diet, but that’s because your total body fat is not increasing as much.5Note that in the beginning of a ketogenic diet, both endurance athletes and obese individuals see a physical performance for the first week of transition.
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!
What she said…I, too, get overwhelmed when I think of trying to put a keto diet together. The basic concepts are clear, but the stumbling block is what to make, and how to combine recipes to get the magic numbers for the day. I would appreciate menu plans very much…and thank you for this post which has me determined to get started on a keto way of eating.
Giving the ketogenic diet a try? We’ve rounded up some of the best low-carb breakfast, dinner and side dish recipes that are higher in fat than protein, which can help you follow a keto diet plan. If you’re tracking your keto diet ratios, each recipe has nutritional information at the bottom, and some include ketogenic serving suggestions in the notes. Related collections: Low carb recipes, refined sugar free recipes, paleo recipes
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?
The ketogenic diet is based on the principle that by depleting the body of carbohydrates, which are its primary source of energy, you can force the body to burn fat for fuel, thereby maximizing weight loss. When you consume foods that contain carbohydrates, the body converts those carbohydrates into glucose, or blood sugar, which it then uses for energy. (1)
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! :)
Today is the 9 th day morning since I started 3 day kick start. Total of 4.6lb loss. 3 days ago I started to feel dizzy and sore throat( partially keto flue?), so I made beef bone broth and used lite salt all day yesterday and a lot of lemon in my tea and seems like it helped.last few days my husband has been loving the bacon and cream cheese pancake, creamy cauliflower on top of 10 minutes chile ( kind like a shepards pie?)and chocolate mousse for the dessert which is all considered no no for his diet plan.He has been carefully watching scale every day and he is still losing as much as his original packaged food plan. At this point he is still doing half and half and being skeptical but he can’t help himself to resist delicious and good looking food anymore!
Ketosis and the subsequent metabolic state associated with it has been shown to have positive effects on chronic conditions, from PCOS to type 2 diabetes. Just a few weeks of eating keto recipes and keeping your blood sugar stable results in improved energy, elevated mood, and possibly best of all, quick weight loss. It’s not uncommon for people to drop 10 pounds or more in the first couple of weeks while sticking with a keto diet!
Don’t stick to chicken and steak just because you’re comfortable cooking them. Make dinner time the place where you can try new meats and recipes that increase your keto recipe resources. “At lunch and dinner, you can be creative and experiment,” Weaver says. “Just focus on cooking meat—pork, chicken, lamb, beef, or seafood. Meat is rich in iron and fish contains omega-3 fatty acids and vitamin D. Use only organic oils, such as avocado oil, coconut oil, and olive oil.”

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]
Although many hypotheses have been put forward to explain how the ketogenic diet works, it remains a mystery. Disproven hypotheses include systemic acidosis (high levels of acid in the blood), electrolyte changes and hypoglycaemia (low blood glucose).[18] Although many biochemical changes are known to occur in the brain of a patient on the ketogenic diet, it is not known which of these has an anticonvulsant effect. The lack of understanding in this area is similar to the situation with many anticonvulsant drugs.[55]

Don’t stick to chicken and steak just because you’re comfortable cooking them. Make dinner time the place where you can try new meats and recipes that increase your keto recipe resources. “At lunch and dinner, you can be creative and experiment,” Weaver says. “Just focus on cooking meat—pork, chicken, lamb, beef, or seafood. Meat is rich in iron and fish contains omega-3 fatty acids and vitamin D. Use only organic oils, such as avocado oil, coconut oil, and olive oil.”

What's more, it's especially important to make sure your diet is well-planned when you're eating keto-style, because the foods you can choose from are limited. In addition to checking in with a dietitian if you're able, Stefanski recommends that you "talk to your doctor and make sure she or he is aware that you'll be starting a diet that completely changes how your body metabolizes energy." You might also want to check your most recent bloodwork levels for things such as cholesterol, vitamin D, and other indicators of health because these can change while on keto. That's because for some people, a prolonged keto diet can result in certain nutritional deficiencies or even high cholesterol. But most experts will tell you that the ketogenic diet is not a permanent lifestyle change (as could be the case for something like the 80/20 approach to eating or a Mediterranean eating style).
I’m so excited to have come across your site!! You’ve seriously done so much work and I appreciate it! I’m researching this keto life and plan to jump in once we are back from vacation for a lifestyle change for myself and my husband too! Looking forward to learning more and loving your meal plans! Glad to see 12 weeks! I know I won’t get bored! Thanks so much!
A computer program such as KetoCalculator may be used to help generate recipes.[46] The meals often have four components: heavy whipping cream, a protein-rich food (typically meat), a fruit or vegetable and a fat such as butter, vegetable oil or mayonnaise. Only low-carbohydrate fruits and vegetables are allowed, which excludes bananas, potatoes, peas and corn. Suitable fruits are divided into two groups based on the amount of carbohydrate they contain, and vegetables are similarly divided into two groups. Foods within each of these four groups may be freely substituted to allow for variation without needing to recalculate portion sizes. For example, cooked broccoli, Brussels sprouts, cauliflower and green beans are all equivalent. Fresh, canned or frozen foods are equivalent, but raw and cooked vegetables differ, and processed foods are an additional complication. Parents are required to be precise when measuring food quantities on an electronic scale accurate to 1 g. The child must eat the whole meal and cannot have extra portions; any snacks must be incorporated into the meal plan. A small amount of MCT oil may be used to help with constipation or to increase ketosis.[36]
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!
A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets.3A study in the long-term effects of a ketogenic diet shows a significant reduction in cholesterol levels, body weight, and blood glucose. Read more on keto and cholesterol >
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.
Just found this (link from All Day I Dream About Food on FB), but I’m on it! Starting 3-day kickstart today, then wil jump into week 1 and 2 meal plans. I just want to thank you for putting together something I can realistically follow, not confusing, and has everything I need to know all in one place! I have had a very similar low-carb gluten-free journey to what you describe, and knew that keto was going to be the solution. I had lots of info sources, but even more questions – and you answered them! Thank you, thank you – you ROCK!
A computer program such as KetoCalculator may be used to help generate recipes.[46] The meals often have four components: heavy whipping cream, a protein-rich food (typically meat), a fruit or vegetable and a fat such as butter, vegetable oil or mayonnaise. Only low-carbohydrate fruits and vegetables are allowed, which excludes bananas, potatoes, peas and corn. Suitable fruits are divided into two groups based on the amount of carbohydrate they contain, and vegetables are similarly divided into two groups. Foods within each of these four groups may be freely substituted to allow for variation without needing to recalculate portion sizes. For example, cooked broccoli, Brussels sprouts, cauliflower and green beans are all equivalent. Fresh, canned or frozen foods are equivalent, but raw and cooked vegetables differ, and processed foods are an additional complication. Parents are required to be precise when measuring food quantities on an electronic scale accurate to 1 g. The child must eat the whole meal and cannot have extra portions; any snacks must be incorporated into the meal plan. A small amount of MCT oil may be used to help with constipation or to increase ketosis.[36]
"Plenty of people jump right in, thinking all they have to do is cut carbs and increase fat. All of a sudden, they hit a wall and get 'keto flu.' They feel tired, lethargic, and experience headaches," Wittrock says. "The primary reason they get these symptoms is lack of the three primary electrolytes: sodium, potassium, and magnesium. If you're deficient in any of these, you'll suffer mentally and physically. This is the single biggest reason people fail on the keto diet."
We know the keto diet restricts carbohydrates, but what can you eat? Actually carbohydrates are allowed, but in very small amounts — less than 30 grams per day (for perspective, a medium apple contains about 25 grams of carbs). The diet focuses on meats, eggs, cheese, fish, nuts, butters, oil, heavy cream, mayonnaise and low-carb vegetables such as kale and broccoli. 
Maybe Im missing it cause im a total idiot, but is there a shopping list for this particular kickstart? I know all the other keto plans you posted come with the grocery list but i must be missing this one? Also do I have to do the kick start or I can jump right into week one? Which would you suggest kick start and than week one? I want maximum results lol

Well, I am going to give this another try. I have great difficulty in eating greens , or drinking them, also I am not fond of fats, years and years of low fat diets have totally screwed my metabolism,and taste buds. I will read this page every day to keep my mind focused. Start tomorrow when I get up …… I work nights which can cause me problems as well. When I tried this diet before, I got terrible cramp, now I realise I wasn’t drinking enough water. Anyway.here goes.
Yes, your ketogenic diet menu plan also includes your restaurant meals. That doesn’t mean you will eat less. But eat intelligently so that your colleagues don’t even understand that you are dieting. For the main dish order a fish or meat. Avoid bread or having rice and instead order more vegetables and salad. Ask the cook or the chef to cook your food in olive oil or in coconut oil.
Hi Mellissa. I am starting your 3 day kick start menu today (again) and was wondering, how do you calculate the carbs in sugar free syrup (with the LC pancakes)? Do you subtract the sugar alcohols the same as you do fiber? I’ve added about 1 Tbsp. to the pancakes but if I don’t subtract the sugar alcohols, it would be around 14 carbs! Help? Thank you!
The Johns Hopkins Hospital protocol for initiating the ketogenic diet has been widely adopted.[42] It involves a consultation with the patient and their caregivers and, later, a short hospital admission.[18] Because of the risk of complications during ketogenic diet initiation, most centres begin the diet under close medical supervision in the hospital.[9]

Check the nutrition labels on all your products to see if they’re high in carbs. There are hidden carbs in the unlikeliest of places (like ketchup and canned soups). Try to avoid buying products with dozens of incomprehensible ingredients. Less is usually healthier.Always check the serving sizes against the carb counts. Manufacturers can sometimes recommend inconceivably small serving sizes to seemingly reduce calorie and carb numbers.


"I recommend only 5 percent of calories coming from carbs, which usually averages out to less than 30 grams," he says. "I understand why people get nervous and panic, thinking 'Can I even eat a salad?' This is why I recommend tracking only 'net carbs', which are total carbs minus fiber. For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. Also, green leafy vegetables are very nutritious and contain a lot of fiber, so you can almost eat them as much as you want and stay below your limit.
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.
You should really ask your OB and/or a dietician. You have an increased calorie need while breastfeeding, and since your body will take what it needs from YOU to make quality milk for baby, you need to be sure your nutrition is sufficient. You could be way too tired to have a good postpartum experience if your baby is very young. If your baby is older and has started some type of solid, it would probably be less of an issue.
In its 2016 report “Healthy Eating Guidelines & Weight Loss Advice,” the Public Health Collaboration, a U.K. nonprofit, evaluated evidence on low-carbohydrate, high-fat diets. (The Keto diet falls under the LCHF umbrella.) Among 53 randomized clinical trials comparing LCHF diets to calorie-counting, low-fat diets, a majority of studies showed greater weight loss for the Keto-type diets, along with more beneficial health outcomes. The collaboration recommends weight-loss guidelines that include a low-carbohydrate, high-fat diet of real (rather than processed) foods as an acceptable, effective and safe approach.
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