Natural fat, high-fat sauces – Most of the calories on a keto diet should come from fat. You’ll likely get much of it from natural sources like meat, fish, eggs etc. But also use fat in cooking, like butter or coconut fat, and add plenty of olive oil to salads etc. You can also eat delicious high-fat sauces including Bearnaise sauce etc., or garlic butter (recipes).
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!
Yes your are totally right, I meant to take off 500 calories a day to lose 1 pound a week (7 days/week x 500 calories/day = 3500 calories/week = 1 pound of fat/week) or take off 1000 calories to lose 2 pounds a week (7 days/week x 1000 calories/day = 7000 calories/week = 2 pounds of fat/week). Thanks to you, I fixed this little typo 🙂 Thanks a lot!
These are just a few samples of what a ketogenic diet menu looks like. As mentioned above, it comes down to eating some protein, adding as much fat as you like (within calorie limits) and choosing low carb veggies to round out the meal. Of course, you can't consume whole sticks of butter and expect to lose weight, but if you aren't trying to lose weight, eating enough saturated fat and adequate protein is a very good way to kill hunger.
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!
Question: I do not see portions indicated on the menus. If they are they, accept my apologies! For example, is the pancake recipe for one person/one meal? I hope so! Also, I’m looking at the buffalo wings. How many wings for one meal? I’m asking because, a. I might just eat them all, and b. I have a family of 4 and want to cook for everybody and need to plan accordingly.
My daughter and I started low carb dieting/no flour,no sugar 6weeks ago. During that time I lost a total of 4 lbs. It was so frustrating because it felt like I should be losing more. So, in our search to figure out what we were doing wrong we found this site. We started with the 3 day plan!!! It has been wonderful. Every single recipe you provide has been absolutely Delicious. I have felt the most satisfied on your plan and as of day #2 I have already lost 6 lbs. 6!!! I worked 6 weeks just to lose 4!!!
On a ketogenic diet, you’re generally eating a diet that’s high in fat (roughly 70 percent of your total calories come from fat), moderate in protein (about 20 percent of your calories), and low in carbohydrate (about 5 percent of calories). By limiting carbohydrates (to usually less than 45 grams for the average person), your body lacks the glucose (from carbs) that it normally uses for energy, so it eventually switches over to burning fat as its primary fuel source instead; through a metabolic process called ketosis, the liver converts the fat into fragments of fatty acids called ketones, which power the brain and other organs and tissues.

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 !!
"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."
If you talk to keto aficionados, you’ll find many save leftovers from dinner for the next day’s lunch. Cook once, eat twice—your keto diet menu for lunch is solved. If you don’t like leftovers or if you’re craving something different for lunch, the mid-day meal can be as simple as a scoop of chicken salad. Or, hit the salad bar at a local grocery store and top a bowl of greens with some good-fat goodies. You can also try one of these simple keto lunches:
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.

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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!

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! :)

Melissa I stumbled upon your site today and am so thankful that I did!!!! I’m starting this 3 day keto jump start today!!! I have 50 lbs to loose and I want my energy back and I want my life back!!!! Tired of being tired!! I love that you have gluten free recipes as my son was diagnosed with Aspbergers a year ago (high functioning autism) and I let my self go! I’ve got to get heathy so I can help my son so we can be on this journey together!!!! Thank you so much Melissa!!!

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


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.
Hi Melissa! Thanks for this an awesome resource, thank you so much! A quick question – do you have any suggestions for doing keto with a milk allergy? I’m gluten and dairy free due to food sensitivities, but I’d love to try keto – the only problem is that 99% of the keto recipes/guides/meal plans that I’ve found a full of DELICIOUS but evil cheese! Thanks for your help :)
There are several types of the keto diet, but essentially, to achieve a state of ketosis, you have to severely reduce the amount of carbs you eat. (You can use this ketogenic calculator to create a custom food plan.) Data suggest the average American man over age 20 consumes 47.4 percent of his daily calories from carbs, and the average American woman over age 20 consumes 49.6 percent of her daily calories from carbs. (3) But in the classic ketogenic diet, which was originally used for the management of seizure disorders, 80 to 90 percent of calories come from fat, 5 to 15 percent come from protein, and 5 to 10 percent come from carbohydrates.
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 >
because the recipes don’t mention quantities it’s hard to know how much it’s okay to eat of the carb foods. How much carbs is in those foods like kale, cauliflower, lettuce a.s.o. What about mushrooms ? Love to use them as a ‘filler’ instead of bread. Also hard to know how much is too much protein? Cheese, meat, bacon, yoghurt, tuna…. they all are full of protein.
Question: I do not see portions indicated on the menus. If they are they, accept my apologies! For example, is the pancake recipe for one person/one meal? I hope so! Also, I’m looking at the buffalo wings. How many wings for one meal? I’m asking because, a. I might just eat them all, and b. I have a family of 4 and want to cook for everybody and need to plan accordingly.
Just a followup to my earlier post with some quick numbers – I have been keeping carbs under 15 per day and the fat around 75-85%, with protein about 25% or less. I have not lost one pound while on the Keto diet, but I do feel that it is a much more natural way to eat. I don’t snack, I only eat 3 meals daily, I just cannot get into the habit of snacking and I’m not hungry enough to be bothered with additional food.
Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would be better suited for you. Also, you may want to double check with him/her if the kidney concern was related to high protein, because that is a common misconception about keto – it is not a high protein diet/lifestyle.
I don’t see how this will be within the allowed protein retirements. I found this blog through the Senza app and have found most “meal plans” have a lot of protein and not enough fat. I should be eating 80g of protein a day. One string cheese is 6g and 2 eggs are 12g, plus the 25g protein per 6oz serving most meat contains. If I ate this 3 day start up plan, is be WAY over my protein and under on my fat. She even addressed that this isn’t a high protein diet but I don’t see how it’s not when almost every meal and stack contains at least 20g protein.
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!

It sounds like you have used ground/mince beef that was too fatty and the fat has rendered out into the casserole. I tend to avoid low fat beef as we want plenty of healthy fat to keep us fuller for longer and all the benefits that come from a high fat diet, but I also avoid the highest fat beef as too much fat comes out in the cooking process for a dish such as this one.
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.
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]

If you need to eat more or fewer calories per day, you can adjust accordingly by simply taking out or adding a bit more of the ingredients already included in a recipe. For example, adding/removing a tablespoon of olive oil or butter will add/remove about 100 calories. If you like or dislike certain recipes, feel free to shift things around. Make sure to keep an eye on the calories so you’re still falling within an acceptable range of your daily goal.
Ha! Don’t even get me started Alisha! Mr. Hungry will eat whatever healthy low carb dinner I made and say it was delicious, then help himself to a pint of ice cream and eat THE WHOLE THING right in front of me! Now when I occassionally make low carb cookies or treats I let him have one and then it’s HANDS OFF because he can (and does) eat whatever he wants!
Net carbs is simply total carbs minus fiber and non-digestible sugar alcohols, like erythritol. (This doesn’t apply to high glycemic sugar alcohols, like maltitol.) We don’t have to count fiber and certain sugar alcohols in net carbs, because they either don’t get broken down by our bodies, are not absorbed, or are absorbed but not metabolized. (Read more about sugar alcohols here.)

All I can say is WOW! I am a week in on this Keto way of eating and came across this simple recipe. Gotta admit, I didn’t think I would like it…I LOVE IT! So easy to make…took me 20 minutes total! It was light, moist and delicious. I used one small loaf pan, doubled the ingredients and made the regular one and the cheese mix in. Can’t wait to share the rest with my co-workers…we are doing this together. Will be back to check for other recipes. Thank you!
The keto diet (also known as ketogenic diet, low carb diet and LCHF diet) is a low carbohydrate, high fat diet. Maintaining this diet is a great tool for weight loss. More importantly though, according to an increasing number of studies, it helps reduce risk factors for diabetes, heart diseases, stroke, Alzheimer’s, epilepsy, and more1-6.On the keto diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose. Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates.
Achieving ketosis is a pretty straightforward, but it can seem complicated and confusing with all of the information out there.4If you want to learn more about ketosis and the scientific process around it, you can visit a very in-depth discussion about on Dr. Peter Attia’s website. Here’s the bottom line on what you need to do, ordered in levels of importance:
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.
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.

In Asia, the normal diet includes rice and noodles as the main energy source, making their elimination difficult. Therefore, the MCT-oil form of the diet, which allows more carbohydrate, has proved useful. In India, religious beliefs commonly affect the diet: some patients are vegetarians, will not eat root vegetables or avoid beef. The Indian ketogenic diet is started without a fast due to cultural opposition towards fasting in children. The low-fat, high-carbohydrate nature of the normal Indian and Asian diet means that their ketogenic diets typically have a lower ketogenic ratio (1:1) than in America and Europe. However, they appear to be just as effective.[53]
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.
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.
Kale, mushrooms, onions, etc all have a surprising amount of carbs, but aren’t included in this three day kickstart. The weekly menu plans have specific serving sizes but it’s not necessary in this three day kickstart if you eat on plan and don’t deviate – as proven by the hundreds if not thousands of people who have had success with it. If you follow the three day kickstart as written you will get into ketosis.

Getting control of your diet is the first and most important step towards lasting health and weight loss. Low carb recipes like these will give you a good blueprint to move forward with permanent changes to the way you eat that will improve your life and health. When filled with healthy, whole foods that are low in carbs and prepared deliciously, the keto diet is an amazing way to create a lasting, positive difference in your life!


Looking for a bit of guidance / inspiration here!! I have been eating in a low carb manner for many years and due to increased blood sugar decided to try a Keto diet. I’ve been living on meat, eggs & cheese for the past 6 weeks or so & have never gotten into ketosis. I check the ketones with a blood monitor and never get higher than 0.3, not a high enough level to be in ketosis. All fruit and most veggies raise my BG so they have been eliminated from my diet. To complicate things I have had many surgeries & injuries that don’t allow me to get any exercise. Any suggestions?
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Some keto cookies or a keto brownie can certainly be delicious, but if you’re looking for a dessert that’s a little more interesting, then you have to try this chocolate chia pudding! I love chia seeds for a number of reasons. They’re high in antioxidants, vitamins such as calcium, potassium and magnesium, Omega-3 ALA, dietary fiber and even protein. So, while this dish feels like a dessert, you’re receiving plenty of necessary nutrients. Enjoy guilty-free!
When you said the following my inhibitions dropped to zero. Probably because I just could not stop laughing, and the reality at the base of your putting it this way -“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.”
^ Freeman JM, Vining EP, Pillas DJ, Pyzik PL, Casey JC, Kelly LM. The efficacy of the ketogenic diet—1998: a prospective evaluation of intervention in 150 children. Pediatrics. 1998 Dec;102(6):1358–63. doi:10.1542/peds.102.6.1358. PMID 9832569. https://web.archive.org/web/20040629224858/http://www.hopkinsmedicine.org/press/1998/DECEMBER/981207.HTM Lay summary]—JHMI Office of Communications and Public Affairs. Updated 7 December 1998. Cited 6 March 2008.
Magnesium citrate is an osmotic laxative, which relaxes your bowels and draws water into your intestines. It's an important mineral to help your organs function. Magnesium is obtained from green vegetables, nuts and whole-grain products. It's important to eat as many green vegetables and nuts as you are allowed to as your intake of whole-grain foods on the ketogenic diet will be severely limited.
Variations on the Johns Hopkins protocol are common. The initiation can be performed using outpatient clinics rather than requiring a stay in hospital. Often there is no initial fast (fasting increases the risk of acidosis and hypoglycaemia and weight loss). Rather than increasing meal sizes over the three-day initiation, some institutions maintain meal size but alter the ketogenic ratio from 2:1 to 4:1.[9]
“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.”

[…] Your 3 Day Keto Kickstart and Menu Plan – I Breathe… I’m … – I am starting your 3 day kick start menu today (again) and was wondering, how do you calculate the carbs in sugar free syrup … I am excited to try your version of the keto diet! My husband started this last year and lost a bunch of weight. I then joined him and lost a bunch of weight too … […]
Meat – like grass-fed selections – and fresh veggies are more expensive than most processed or fast foods. What you spend on Keto-friendly foods will vary with your choices of protein source and quality. You can select less-expensive, leaner cuts of meat and fatten them up with some oil. Buying less-exotic, in-season veggies will help keep you within budget.
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