Started the kickstart yesterday and stuck to it all day. Was so easy and the dishes were good! I did bacon and eggs, tuna with Romaine, buffalo chicken…even made the mousse! I dont want to use bottled dressings so I made this one…. the BEST! https://lowcarbyum.com/creamy-blue-cheese-dressing/ I already hit ketosis this morning! I have been trying to cut down on carbs for the last month or more so maybe that’s why I hit it so quickly. Im excited to stick with this! Thank you for the recipes and the humor!
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!
Keto Bread Recipe - Four Ways - quick and simple way to make low carb, individual keto bread rolls, in ramekins and just a few healthy ingredients. You can either bake it in the microwave for 90 seconds or in the oven for 10-15 minutes. The the-easiest, the-best kept bread recipe I've ever tried. There are four different options available - you can make cheese keto bread,  broccoli ketogenic bread, bacon and spinach and feta. And of course you can leave it as it is, if you prefer plain kept bread  rolls.
Bear in mind that those macronutrient ratios refer to calories from fat, protein, and carbohydrate, not actual grams of each. Protein and carbs have 4 calories per gram and fat has 9 calories per gram, so it’s actually a relatively easy task to let your fat calories pile up to keto-appropriate proportions if you consume fattier proteins and embellish your food with an extra bit of pure fat. To illustrate, if a portion of a particular food has 10 grams of protein, 10 grams of fat, and 0 grams of carbohydrate, that portion contains 130 calories, 90 from fat and 40 from protein, and is about 69.2% fat and 30.7% protein (allowing for rounding).
Infants and patients fed via a gastrostomy tube can also be given a ketogenic diet. Parents make up a prescribed powdered formula, such as KetoCal, into a liquid feed.[18] Gastrostomy feeding avoids any issues with palatability, and bottle-fed infants readily accept the ketogenic formula.[30] Some studies have found this liquid feed to be more efficacious and associated with lower total cholesterol than a solid ketogenic diet.[3] KetoCal is a nutritionally complete food containing milk protein and is supplemented with amino acids, fat, carbohydrate, vitamins, minerals and trace elements. It is used to administer the 4:1 ratio classic ketogenic diet in children over one year. The formula is available in both 3:1 and 4:1 ratios, either unflavoured or in an artificially sweetened vanilla flavour and is suitable for tube or oral feeding.[50] Other formula products include KetoVolve[51] and Ketonia.[52] Alternatively, a liquid ketogenic diet may be produced by combining Ross Carbohydrate Free soy formula with Microlipid and Polycose.[52]

It’s important to remember that the goal of any dietary change is to promote a healthy lifestyle, so make sure to select a meal plan you can envision yourself following long term. If you know you will not be able to comply with such stringent carbohydrate restrictions for years to come, the ketogenic diet is most likely not the right choice for you.


Keeping your tastebuds entertained while following a keto diet does not have to be a struggle.  Some low-carb, high-fat dieters find that they have the most success with their diet when they eat consistent meals on a regular basis and do not deviate from their plan.  Others find that if their diet has too much repetition it will get boring and difficult to stick to.  Whether you choose to stick to a set of staple meals that you eat every week or you’d rather spice things up, there are plenty of amazing food choices on the ketogenic diet.
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.
If you’re not sure after your initial test, explore other healthy diets such as clean eating and always have in mind that your number 1 goal should be to avoid overly processed foods (keeping this definition fairly broad of course, as we live in the 21st century and have to adapt to modern age as well, where hardly any of us have time to spend 12 hours a day evolving around food production, gathering and cooking).

I would get seriously scientific. I happen to be diabetic and test my blood sugar on a regular basis. I had to keep testing my blood sugar after I started Keto as it is a requirement for me. I was flabbergasted by the numbers that started turning up. It is an additional point of data and can sometimes be very eye-opening. My tester helped me discover certain keto friendly foods that I don’t tolerate. You can pick up a tester at the pharmacy. I can’t say that pricking your finger several times a day is fun but it will give you a good read on how your body is reacting to certain meals and ingredients.

hello, i am interested in trying the ketogenic diet. i have hypothyroidism and cannot seem to lose any weight no matter what i do or eat. i need to lose about 20 pounds. do you think this diet can help me to lose weight and would it be good for my low thyroid? also, i am not a very active person…i have herniated disc in my lower back and have to be careful how i move, bend, or stretch, etc. however, i can get on my indoor exercise bike and ride it for about 10 min. per day.
I just want to say THANK YOU for putting together such an informative, encouraging, and realistic introduction to what it means to follow a Keto plan. I have finally decided that I can no longer put off giving myself a food makeover. Started following the Keto guidelines today, and I’m determined to stick with it. Your site gives me the confidence to be able to do it. Thank you!
So excited that after 24hours I’m in Keto, Yea!! I need to know if I can have Chicken salad instead of Tuna salad? I’m allergic to Tuna. I bought Bumble Bee Chicken breast in water. I’m going to continue with your 12 week plan when I’m finished with this 3 day plan. So far everything is so yummy and that makes a huge difference. I’m certain I will like some things more than others but so far I am super happy. I have a fatty liver and am 60lbs overweight but the good news is no damage has started so if I lose the weight I’m sure the liver will get better and I will look and feel better too!
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:

Great post! I’ve been following Maria Emmerich’s keto plan for a few months now. Ketosis is AMAZING! The energy, focus, and lack of hunger are what make this plan so easy to follow, and maintain long term. I would love love love for you to do 7 day meal plans. I love your recipies and implement them in my keto lifestyle already, but meal plans would ROCK! Great job.


This is where we have to depart! Sorry to say but you’re on your own. You should have plenty of leftovers that are frozen, ready, and waiting! I know a lot of you out there have trouble with timing and are busy people – so making sure that some nights you make extras to freeze is important. All those leftovers you have in the freezer? Use them up! Create your own meal plan, at first using this as a guide, and then completely doing it yourself. Once you get the hang of it, it’ll be a sinch – I promise you 🙂

The ketogenic diet tries to bring carbohydrates down to less than 5 percent of a person’s daily caloric intake – which means eliminating most grains, fruit, starchy vegetables, legumes and sweets. Instead, it replaces those calories with fat. That fat is turned into ketone bodies, which are an alternative energy source: besides glucose derived from carbohydrates, ketones from fat are the only fuel the brain can use.
For athletes, research on the keto diet highlights potential improvements in athletic performance, especially when it comes to endurance activities. An article suggests ketogenic-type diets may allow endurance athletes to rely mostly on stored fat for energy during exercise rather than having to refuel with simple carbohydrates during endurance training and competition while additionally improving recovery times. (10)
So you've decided you want to try out the high-fat, low-carb diet, better-known as the fat-burning ketogenic diet. Whether it's to lose weight, have more energy, or fuel workouts differently, going keto is a popular choice right now. But figuring out a keto meal plan on your own is no easy feat, especially since eating a diet super high in fats doesn't come naturally to many people who are accustomed to the traditionally carb-heavy American diet. (It's especially hard if you're vegan and want to try keto.) But this should help: Keto experts explain how to set yourself up for success, plus provide ideas for exactly what keto foods to eat when you're first getting started. (While you're at it, check out these Low-Carb Keto drinks That Will Keep You in Ketosis.)

okay so i am very new at this…starting this tomorrow with my mom. i know it says in the 3 day blog not to be concerned with portion size at first, but when that’s over with how do i know how much to eat? for instance, how many of the cream cheese pancakes are a normal portion size and how much ham and cheese am i supposed to put in them? sorry if any of these questions were answered previously, i just have read like every blog and i am confused.

Also, when you eliminate sugar and high-carb foods from your daily diet, "your body is able to heal itself and detox from the accumulated inflammation that it is constantly fighting," That means less brain fog, improved cognition and brain health. Consequently, the improved mental clarity makes it easier for you to make smart food choices, adds the nutritionist.
It usually takes three to four days for your body to go into ketosis because you have to use up your body's stores of glucose, i.e., sugar first, Keatley says. Any major diet change can give you some, uh, issues, and Keatley says he often sees patients who complain of IBS-like symptoms and feeling wiped out at the beginning of the diet. (The tiredness happens because you have less access to carbs, which give you quick energy, he explains.)

A low carb diet plan is a way of eating that is high in fat, moderate in protein and low in carbohydrates. There are different variations of low carb, and the keto diet is a special type of low carb with added characteristics. The number of carbohydrates will vary depending on your insulin tolerance and activity level, but on average, these are the common numbers of carbs:
Physicians of ancient Greece treated diseases, including epilepsy, by altering their patients' diet. An early treatise in the Hippocratic Corpus, On the Sacred Disease, covers the disease; it dates from c. 400 BC. Its author argued against the prevailing view that epilepsy was supernatural in origin and cure, and proposed that dietary therapy had a rational and physical basis.[Note 3] In the same collection, the author of Epidemics describes the case of a man whose epilepsy is cured as quickly as it had appeared, through complete abstinence of food and drink.[Note 4] The royal physician Erasistratus declared, "One inclining to epilepsy should be made to fast without mercy and be put on short rations."[Note 5] Galen believed an "attenuating diet"[Note 6] might afford a cure in mild cases and be helpful in others.[11]
My husband and I started Ideal Protein last July and had lost about 60 pounds each by November. We decided to take a break for the holidays, and unfortunately, our holidays are still going. Like you mentioned, we both have 10 to 15 pounds we keep gaining and losing, and we can’t seem to get back the momentum we had last fall. I am so excited about your meal plans! I think we could actually be satisfied enough to stick to these plans and get back on track. They look really tasty, and I love how the ingredients are pretty easy to find. Thank you for your time and effort!
A small Feb. 20, 2017, study looked at the impact of a six-week ketogenic diet on physical fitness and body composition in 42 healthy adults. The study, published in the journal Nutrition & Metabolism, found a mildly negative impact on physical performance in terms of endurance capacity, peak power and faster exhaustion. Overall, researchers concluded, “Our findings lead us to assume that a [ketogenic diet] does not impact physical fitness in a clinically relevant manner that would impair activities of daily living and aerobic training.” The “significant” weight loss of about 4.4 pounds, on average, did not affect muscle mass or function.
A ketogenic diet helps control blood sugar levels. It is excellent for managing type 2 diabetes, sometimes even leading to complete reversal of the disease. This has been proven in studies. It makes perfect sense since keto lowers blood-sugar levels, reduces the need of medications and reduces the potentially negative impact of high insulin levels.
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