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 :)
Today is day one! Breakfast was delicious. So happy I found your blog and thank you for the recipes and especially the shopping list! You’ve left me with no excuses and actually a little bit excited to begin this 21 day adventure. This is huge. I’ve done Paleo before, felt good, but it didn’t last long term. My body needs to be low carb, no sugar, so again, thank you.
Carolyn over at All Day I Dream About Food is a diabetic who eats low carb and blogs low carb recipes. She would know a lot more about that then I would since I don’t have personal experience with it! She may even have some articles on her site – you should check it out! If you are monitoring your own blood sugar you could try this and see how you feel – just be super careful! Also, on the r/keto site there are some threads about diabetics who have gotten off their meds by going keto – which would indicate that it’s possible. If you head over just search diabetics and you should be able to get more information. Hope that helps!!!

After increasing water intake and replacing electrolytes, it should relieve most all symptoms of Keto Flu. For an average person that is starting a ketogenic diet, eating 20-30g of net carbs a day, the entire adaptation process will take about 4-5 days. My advice is to cut your carbs to fewer than 15g to ensure that you are well on your way into ketosis within one week. If you are experiencing any more keto flu symptoms, double check your electrolyte intake and adjust.
First, I want to thank you for all of your dedication and work in providing this site. The difficulty of maintaining a healthy weight is a big problem for so many people. My personal question & issue in staying on Keto is my craving for fresh fruit. This a.m I had a large fresh peach along with my “Bullet Proof” coffee. Have I now sabotaged today’s Keto eating?

There are many cheese free options Pam, you’ll have to search out recipes without cheese and put a weekly plan together for yourself. Going off plan a few times a week will keep you from losing weight for sure so you’ll need to find a way that works for you to stick to it long enough to reach your goals. A search on Pinterest for dairy free low carb recipes should net a large list of possibilities for you.
As always with weight loss, in the end it all comes down to taking less energy in than you burn. In the UK, the National Diet and Nutrition Survey says that on average, people get about half of their energy from carbohydrates. So by cutting out the source of half of your energy from your diet – even if some of that energy is replaced by fat – you are likely to reduce your energy intake, which leads to weight loss.
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!
The day before admission to hospital, the proportion of carbohydrate in the diet may be decreased and the patient begins fasting after his or her evening meal.[18] On admission, only calorie- and caffeine-free fluids[36] are allowed until dinner, which consists of "eggnog"[Note 8] restricted to one-third of the typical calories for a meal. The following breakfast and lunch are similar, and on the second day, the "eggnog" dinner is increased to two-thirds of a typical meal's caloric content. By the third day, dinner contains the full calorie quota and is a standard ketogenic meal (not "eggnog"). After a ketogenic breakfast on the fourth day, the patient is discharged. Where possible, the patient's current medicines are changed to carbohydrate-free formulations.[18]

A short-lived increase in seizure frequency may occur during illness or if ketone levels fluctuate. The diet may be modified if seizure frequency remains high, or the child is losing weight.[18] Loss of seizure-control may come from unexpected sources. Even "sugar-free" food can contain carbohydrates such as maltodextrin, sorbitol, starch and fructose. The sorbitol content of suntan lotion and other skincare products may be high enough for some to be absorbed through the skin and thus negate ketosis.[30]


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.)
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.
I wanted to put it out there that I made this meal plan specifically with women in mind. I took an average of about 150 women and what their macros were. The end result was 1600 calories – broken down into 136g of fat, 74g of protein, and 20g net carbs a day. This is all built around a sedentary lifestyle, like most of us live. If you need to increase or decrease calories, you will need to do that on your own terms.
Hello Myriam, I am a dual certified personal trainer and Sports Nutrition Specialist. I really love how concisely you have put this article together. I did notice that on your macro breakdown for a 1500 calorie diet you actually listed the protein intake at around 31% of the daily calories (117*4=468..468/1500=.31). I was wondering if you did this to bring the protein amount closer to 1 gram per pound of body-weight to preserve lean mass?
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]
You’ll need to eat plenty of avocado, coconut, olive oil, beef, chicken, low starch veggies, etc. Strict Paleo avoids both dairy and soy products – I’d start there and eliminate some of the carbs they allow and you should find plenty of recipes you can use for ketosis. Also try the Whole 30 which isn’t keto but eliminates dairy, soy and a few other common allergens and I lose weight on it every time even when I’m not in ketosis. Hope that helps and that you find something that works for you!
Keep eating low carb to continue losing weight, feeling good and becoming healthier!Try making any of our hundreds of recipes available on the site. We make sure each and every recipe is delicious, nutritious and will keep you under your daily carb limit, even if you go for seconds. In addition, we provide step-by-step instructions to make the process as easy as possible. If you ever run into any issues or have any questions, be sure to leave a comment or contact us directly! We’re always happy to help.
“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.”

Hello wanting to start this Keto diet asap. I have a quick question. I’m addicted to pop. Yes I’ve tried switching to tea and coffee. When I go one day without any pop I take a bad migraine. Its crippling I am in bed throwing up and movement sound lights everything makes it worse. The only way to get over them is by consuming a soda. I have talked to my Doctor she is no help at all. I don’t believe she has ever suffered from a migraine. I know my body will detox and I will get over it. Problem is I am a single mom of 3 young kids. Whom cant take care of them selves. I’m not sure how to kick the soda habit without leaving me begging for death for the next week. Any ideas how I can get threw this. Ive tried most otc meds.
2) Since this is an older blog… I will tell you that Coconut Oil is “the miracle ingredient”! It goes RIGHT to your liver and is metabolized as ketones… it is what’s called an MCT oil (medium chain triglyceride, kinda of a “good” saturated fat) I have been eating 2 – 3 tbls a day since I started back with a vengeance and will tell you not only has it helped me to be more consistent in my weight loss, but it has even improved my complexion… I am 57, and was starting to get sun spots on my cheeks… but they are actually fading after only a month.. I’ve lost 15 lbs in this first month and feel 35 again…
I don’t use mfp because it is almost never accurate on carbs for me. Every ingredient in this plan is individually documented and calculated by me so I know they are accurate. That being said, if some of the brands you are using have more sugar or carbs in them then you could be getting more than the plan calls for. If you’re going over then yes, you should eliminate any excess carbs, maybe by cutting out snacks and desserts.
The keto diet isn’t new, and it’s been around for nearly a century. It was originally developed to treat people with epilepsy. In the 1920s, researchers found that raised levels of ketones in the blood led to fewer epileptic seizures in patients. The keto diet is still used today to treat children with epilepsy who don’t respond well to anti-epileptic drugs.[2] 

Because the main tenet of the keto diet is counting and cutting carbs — a commonly used way to control blood sugar — this eating approach has become increasingly popular among people with type 2 diabetes who are looking to lower their A1C, which is the two- to three-month average measurement of blood sugar levels. Indeed, research suggests this diet may lead to fast weight loss and potentially lower blood sugar for people with the disease. (13)


1) Fat weighs less than healthy muscle… EVEN IF you are not showing a loss in the scales… check your clothes.. they’ll be fitting better… If you lacked good muscle tissue.. eating the protein will rebuild that. If you were VERY out of shape, your body will feel GREAT with all the new muscle, but it DOES weigh more… that will not stop you from losing, you just need to stick it out… you will lose inches even if you’re not losing lbs…
If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin.
I’m starting my third day and already down a pound! Happy to see the scale move in the right direction. Your recipes are delicious. Thank you! On a side note, I noticed your comment in one of your other blogs about the processed Atkin products. Couldn’t agree more with you. I did Atkins very successfully about 10 years ago and kept the weight off for a long time. I followed one of Dr. Atkin’s first books. Fast forward to now and here I am trying to lose again. I picked up one of the newest editions of the books and was so disappointed to see they listed those processed items in phase one. I quickly put the book back on the shelf!Your posts and recipes are very motivating and I really appreciate your work. Again, thank you!
I don’t use mfp because it is almost never accurate on carbs for me. Every ingredient in this plan is individually documented and calculated by me so I know they are accurate. That being said, if some of the brands you are using have more sugar or carbs in them then you could be getting more than the plan calls for. If you’re going over then yes, you should eliminate any excess carbs, maybe by cutting out snacks and desserts.

Inducing ketosis – a natural state for the body, when it is almost completely fuelled by fat – in therapeutic diets is a skill that needs the close supervision of a dietitian in a specialist clinic. This is because the diet is not balanced and can easily lead to nutrient deficiencies, nausea, vomiting, headache, tiredness, dizziness, insomnia, poor exercise tolerance and constipation – sometimes referred to as keto flu.
First, I want to thank you for all of your dedication and work in providing this site. The difficulty of maintaining a healthy weight is a big problem for so many people. My personal question & issue in staying on Keto is my craving for fresh fruit. This a.m I had a large fresh peach along with my “Bullet Proof” coffee. Have I now sabotaged today’s Keto eating?
Hi Kelly, All packaged foods will have a nutrition label that list the macros per serving, including fat, protein and cabrohydrates. Net carbs, which is what most people look at for low carb and keto, are total carbs (the amount on the label) minus fiber and sugar alcohols, as explained in the article above. I have a low carb food list here that gives you a full list of all the foods you can eat, and the net carbs in each. You can also sign up above to be notified about the meal plans, which are a great way to get started.
If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin.
Along the same vein, some of my recipes on the blog include hemp seeds, coconut flour, almond flour, and other not so easy to find ingredients – IGNORE THOSE RECIPES (for now). The focus here is, again, simplicity. You will likely be irritable, fatigued, and not feeling awesome during the first three days to a week. Trust me on this – the last thing you are going to want to do is make complicated meals.

You’re transitioning. Your body is equipped to process a high intake of carbs and a lower intake of fat. Your body needs to create enzymes to be able to do this. In the transitional period, the brain may run low on energy which can lead to grogginess, nausea, and headaches. If you’re having a large problem with this, you can choose to reduce carb intake gradually.


Early studies reported high success rates: in one study in 1925, 60% of patients became seizure-free, and another 35% of patients had a 50% reduction in seizure frequency. These studies generally examined a cohort of patients recently treated by the physician (what is known as a retrospective study) and selected patients who had successfully maintained the dietary restrictions. However, these studies are difficult to compare to modern trials. One reason is that these older trials suffered from selection bias, as they excluded patients who were unable to start or maintain the diet and thereby selected from patients who would generate better results. In an attempt to control for this bias, modern study design prefers a prospective cohort (the patients in the study are chosen before therapy begins) in which the results are presented for all patients regardless of whether they started or completed the treatment (known as intent-to-treat analysis).[18]
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.
The modified Atkins diet reduces seizure frequency by more than 50% in 43% of patients who try it and by more than 90% in 27% of patients.[3] Few adverse effects have been reported, though cholesterol is increased and the diet has not been studied long term.[47] Although based on a smaller data set (126 adults and children from 11 studies over five centres), these results from 2009 compare favourably with the traditional ketogenic diet.[3]
Sleep enough – for most people at least seven hours per night on average – and keep stress under control. Sleep deprivation and stress hormones raise blood sugar levels, slowing ketosis and weight loss a bit. Plus they might make it harder to stick to a keto diet, and resist temptations. So while handling sleep and stress will not get you into ketosis on it’s own, it’s still worth thinking about.
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