By the way, I love your blog. I started following you on Pinterest probably about 2 years ago when I started in on the Paleo WOE. I only survived about 3 months of that before I fell off the wagon but I am back now and more ready than ever to finish losing this weight and be truly healthy! Anyway, I saw the name of your site on Pinterest and it made me giggle because that is so me. Your Jalapeno Chicken Wings are on my menu for tonight.

A review of multiple studies in the journal Nutrients found that ketogenic diets are connected to significant reductions in total cholesterol, increases in “good” HDL cholesterol levels, dips in triglycerides levels and decreases in “bad” LDL cholesterol; there are questions as to whether diets high in saturated fat negate these benefits. The same paper reports that a ketogenic may slightly reduce blood pressure, but science is still very scant on this point.
Hi there. I’ve been off the low carb band wagon for TOO long now (years!) and weight has been creeping up to a disgusting level and cravings are through the roof. I’ve been trying to get back on track the last two days but accidentally had a bit of chocolate last night and too many cream cheese “clouds” from another low carb site and your truffles!. However, I’ve lost 800g so hopefully heading towards ketosis. Am going to start following your plans though as it is so great to have some structure and know what works for other people rather than re-creating the wheel and experimenting! So thank you so much for putting these plans and recipes together!
You might want to consider using a calprie counter/tool to help you determine the amount of calories, fat, protein, etc in food. I find MY Fitness Pal to be eztremely useful. You put in the type of food and it calculates all those tricky numbers for you. You can even see the macros (percentages) or set your own.it might seem a bit confusing at first but you’ll get the hang of it. Best of luck!

We’re going full on fats with breakfast, just like we did last week. This time we’ll double the amount of ketoproof coffee (or tea) we drink, meaning we double the amount of coconut oil, butter, and heavy cream. It should come to quite a lot of calories, and should definitely keep us full all the way to dinner. Remember to continue drinking water like a fiend to make sure you’re staying hydrated.
Not everyone has a problem with keto breath Dor – according to my husband I didn’t have any issues, and I know lots of other people who haven’t either. I guess whether it’s worth it for you to try or not depends on how much weight you have to lose and how desperate you are to lose it! If keto is the only thing that works for you then you’ll risk the breath, otherwise you can try a different kind of weight loss plan. I vote try it and see what happens!
Since this is my full-time job, donations really help me keep afloat and allow me to post as much to the website as I do. I really appreciate any donation you want to give, but you can change the price yourself. I’ve added in $15 as the suggested price. I think that’s a very fair price considering other websites are charging in the hundreds of dollars, and I’ve seen what they are like on the inside.
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.

You might want to consider using a calprie counter/tool to help you determine the amount of calories, fat, protein, etc in food. I find MY Fitness Pal to be eztremely useful. You put in the type of food and it calculates all those tricky numbers for you. You can even see the macros (percentages) or set your own.it might seem a bit confusing at first but you’ll get the hang of it. Best of luck!
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!
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.”
This reminds me …… just after WWll, when there wasn’t a lot of meat available let alone any *special* foods to enjoy, my MoM used to cook up strips of bacon, then make creamed Mushrooms and supper would be bacon and creamed mushrooms on toast ….. ummmm it was so good! Your recipe not only brought back a memory but has also spurned me to make myself some bacon with creamed mushrooms on toast for my dinner tomorrow night 🤗

Thank you. Needed this. Going to try. Been doing almost this. However on good days. I eat much less food. W maybe 40 to 60 carbs tops. But cant lose anymore. And go up 6 down7 or 8. Back up. Need to go down. 12. This is my 5th time losing over 100lbs. My last time. Its been off for over a year. I know this works. But u r right. Ppl will hate it. But suck it up. It sucks. Ive done it.


Bonnie J. Brehm, Randy J. Seeley, Stephen R. Daniels, and David A. D’Alessio, “A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women,” The Journal of Clinical Endocrinology & Metabolism: Vol 88, No 4; January 14, 2009. http://press.endocrine.org/doi/full/10.1210/jc.2002-021480.

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!
We’re also going to keep it simple here. Most of the time, it’ll be salad and meat, slathered in high fat dressings and calling it a day. We don’t want to get too rowdy here. You can use leftover meat from previous nights or use easy accessible canned chicken/fish. If you do use canned meats, try to read the labels and get the one that uses the least (or no) additives!
Hi, I’m still a bit skeptical, I have seen some of my friends do the keto diet, and have had good results. Though I am still not sure about the idea of the fats being eaten. They say they eat meat with the fat and must do so, is this correct? Also isn’t this not good for the body especially for the kidneys? Second, can a diabetic do this diet? There are many questions running through my head.
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if there is little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.[1] Almost half of children and young people with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet.[2] There is some evidence that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective.[1] The most common adverse effect is constipation, affecting about 30% of patients—this was due to fluid restriction, which was once a feature of the diet, but this led to increased risk of kidney stones and is no longer considered beneficial.[2][3]
Question 1: Sugar substitutes – I like Stevia and want to use it if that is the best choice. If another is better, please let me know. I have tried Erythritol & Xylitol and one or both affected us like a laxative. I have heard that can be the case and I’m not sure if that side effect subsides but Stevia does not have that affect so that is another reason I would like to stay with Stevia. Just wondering your thoughts….. And if you have already addressed this topic, please just point me in the right direction and I will educate myself.
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.

Well, apart from following this diet chat, you need to have some snacks every two hours that will help your system run properly. For the snacks, include nuts and berries, baby carrots, boiled eggs, a fruit, slices of apple fried in almond butter, beef steak made at home, any leftovers of previous night. All these will enhance the positive levels in your Ketogenic diet menu plan.


Lastly, if you're active, you might need to make some adjustments to take that into account. "For the first one to two weeks, temporarily reducing your exercise load can be helpful as your body adjusts to being in ketosis," he says. "Additionally, for those who have an intense workout schedule, carb cycling may be a good option." Carb cycling essentially means you'll increase your carb intake on the days you're doing exercise, ideally just two to three days per week. "While low-carb days may be around 20 to 30 grams of net carbs daily, high-carb days can range all the way up to 100 grams, although it can vary based on your size and activity level," says Dr. Axe. (Related: 8 Things You Need to Know About Exercising on the Keto Diet.) 
Aude, Y., A. S, Agatston, F. Lopez-Jimenez, et al. “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat: A Randomized Trial.” JAMA Internal Medicine 164, no. 19 (2004): 2141–46. doi: 10.1001/archinte.164.19.2141. jamanetwork.com/journals/jamainternalmedicine/article-abstract/217514.
The original therapeutic diet for paediatric epilepsy provides just enough protein for body growth and repair, and sufficient calories[Note 1] to maintain the correct weight for age and height. The classic therapeutic ketogenic diet was developed for treatment of paediatric epilepsy in the 1920s and was widely used into the next decade, but its popularity waned with the introduction of effective anticonvulsant medications. This classic ketogenic diet contains a 4:1 ratio by weight of fat to combined protein and carbohydrate. This is achieved by excluding high-carbohydrate foods such as starchy fruits and vegetables, bread, pasta, grains and sugar, while increasing the consumption of foods high in fat such as nuts, cream, and butter.[1] Most dietary fat is made of molecules called long-chain triglycerides (LCTs). However, medium-chain triglycerides (MCTs)—made from fatty acids with shorter carbon chains than LCTs—are more ketogenic. A variant of the classic diet known as the MCT ketogenic diet uses a form of coconut oil, which is rich in MCTs, to provide around half the calories. As less overall fat is needed in this variant of the diet, a greater proportion of carbohydrate and protein can be consumed, allowing a greater variety of food choices.[4][5]
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]
Thank you! My inflammation seems to be all hormonne based from pregnancy. If i miss one cycle i get cysts & swollen joints. Taking Maca Root & going to start Magnesium to see if it helps with keeping regular. I find low carb just makes me feel better all round & hoping for weight loss by really keeping it to under 20g. It has to now become a lifestyle rather than just maintenance i think.
I want to be able to switch something out for an atkins shake which I love and have gotten used to as my breakfast and I need to know the total net carb count for each food item listed so if I add the atkins shake, I know if I need to nix something else in the plan for that day or nix something and add something else with a low carb count in addition to my shake.
As for branched-chain amino acids, you'll find smart people who swear that they're keto-friendly, and others who don't. One of the BCAAs, valine, can be glucogenic, meaning that it can lead to glucose production and potentially contribute to leaving ketosis behind.[1] But does that mean it will happen? Not necessarily, particularly if you're just an occasional supplement user.
The gist of the eating plan? Taking in so few carbs sends your body into ketosis—a state of burning fat for energy, instead of carbohydrates or sugars, explains Beth Warren, RDN, founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl: A 21-Day Nourishing Plan to Lose Weight and Feel Great (Even If You're Not Jewish). In order to stay in ketosis, you only consume 5% to 10% of your calories from carbohydrates—which for most followers is fewer than 20 grams total per day—and instead eat moderate amounts of protein and high amounts of fat.
Thank you! Yea, no bread/pasta for me, by all accounts I was eating a (what I thought and what everyone would tell me, even a dietician I went to!) ‘healthy’ diet of whole grains, rice, fruit, vegetables, low fat, etc. and couldn’t understand why I was steadily gaining weight. That’s what led me here, as I was getting so frustrated and the more I read up on low carb/ketosis and how the body processes even conventionally healthy foods, it made sense to me, but I don’t think I can give up oatmeal and fruit forever! So I will definitely just make sure I only eat those in small amounts, but that is much farther down the road anyway.. I’m on to Week 1 and I’ll post an update at the end of the week. Thanks again!
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]
This was delicious! It will be my new go to easy dinner from now on. I did make a couple of changes though. I swapped the pickles out for jalapenos, doubled the bacon, and added a dollop of Primal Kitchens chipotle lime mayo on top of my serving along with some hot sauce and it was perfect! It reminded me a lot of In-n-Outs animal style cheeseburger.

But if no carbs are available, our bodies start burning fat as a primary fuel source and producing ketones in the liver, which the body can turn into energy. This metabolic state, called ketosis, is what happens when someone is starving. But it's also how Harper's body works every day. His system relies on fats like butter, oil, and lard as a primary energy source instead of packing them on as in-case-of-emergency poundage.
Let’s talk menu. I get a lot of messages asking me what I eat in a day to stay in ketosis. Well, it’s underwhelming. I am one of those odd people that doesn’t need variety. Every morning I eat the exact same thing. 3 eggs with cheese and an avocado. Lunch is my biggest meal, I always eat arugula salad, grilled asparagus or zucchini with some kind of meat (usually a hamburger patty or grilled chicken) I then snack when ever I feel hungry (usually on almonds or macadamia nuts... sometime cottage cheese) that’s it! Then I begin my fast at 6 pm. I drink lots of water until I go to sleep at around 10 pm. I drink coffee at 8 am and I end my fast at 11 am. That’s it! No magic, no fancy diet... just clean whole organic foods. I waved bye bye to anything processed or packaged a long time ago. This is 60 lbs gone my friend. It can be done! I’m always asked how I have the will power... well when you see results like this in 4 months, it powers you!!!! Let me know your results and questions! #keto #weightlossjourney #weightlosstransformation #weightloss #fitmom #beforeandafter #ketodiet #transformation *i wasn’t pregnant in the before pic😖
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!
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.
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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).
Miss Mellissa…. I was doing *so well* with keto eating last summer and dropped some weight, but all the old (bad, bad) habits started sneaking in and I’m in one heck of a pickle. Just wanted to say “thanks” for this jump-start… Hopefully this will help me remember what I’m SUPPOSED to be doing. Got a long slog ahead of me, but I have hope I can make it. Your site is so, so helpful, and I really appreciate all you do. Thank you.
I have been a long time viewer but have been drowning in graduate studies, needless to say I fully fell off the wagon! Well May 17th graduation is almost here time to get back on the wagon! I was soooo happy that you have Keto Meal Plans!! Did you have any recipes for a Keto Smoothie that meets the Keto LCHF requirements for the mornings I have to get the kids off to school & run out the door. A lot of great smoothies on the web but they usually include fruit which significantly increases the carbs… Any suggestions would be greatly appreciated.
Funny story, I didn’t mean to start the keto diet. My best friend has been doing it for a few months, and I was not really paying close attention to her journey. I assumed it was too restrictive for me, and I love food, so conversely hate “restrictive”. I’ve been lowering calories, eating more protein/vegetables, fewer carbs and working out. I feel great, but I’m not really losing weight, which is frustrating. But, being 44, i was beginning to accept it as part of my metabolic process. The funny thing is, one day I felt like total, deep-fried dog crap. It was right before going on vacation: body aches, dizziness, irritability, I was sure I caught the flu. IN SUMMER!! Awful. However, the next day I woke up, feeling mildly better, and a conversation with my bestie came back to me. Could this be keto flu???? I loaded up on electrolytes that day, WHAM it was gone. I went on vacation and just limited my carbs because I wanted to eat all the good stuff (fatty, hot cheesy, meaty scrumptiousness), but not get gluten bloat. I LOST WEIGHT. YEAAHHHH!!!!!! So I did some research and realized that keto was definitely for me because it really is all my favorite foods. I love to cook, so I had been creating clean, gluten free recipes for quite some time. So now I’m here with you because I loved the name of your blog, just about every recipe appeals to me, as does your writing style. So relatable. I just wanted to share how excited I am to be here, at ground zero of what is to me, a life changing experience. Starting a diet is usually done with grim determination, but today, I’ve never been more excited to start a diet! Looking forward to exploring this gem of a site!
If you’re a newbie planning your weekly keto diet plan, make the meals as easy as possible. A keto breakfast, for example, can take advantage of many classic breakfast foods, including eggs, bacon, sausage, and ham. Eggs are real winners in the keto world. They’re extremely versatile, easy to cook, and have just half a gram of carbs but 6 g of protein and 5 g of fat.
Your body is going to be like an angry child having a tantrum – IT WANTS SUGAR AND CARBS NOW, but you aren’t going to give it any are you? ARE YOU??? Just like with children, the key is to distract, distract, distract (oooh shiny!). Give it something else desirable, (bacon, cheese, etc.) even if it isn’t what it really wants. Don’t give in thinking you’ll feel better if you just eat a little bit of carbs – there is no compromising!
Made this for the first time tonight, excellent! I read the comments before I started so I knew to beat the eggs well and drain the beef. Thank you to everyone who commented! I didn’t use pickles, instead I put a few dots of sweet relish on top of the beef/bacon layer then spread them out a bit. Not so keto friendly but there isn’t much in a portion and it’s much quicker than dealing with pickles. Hubby asked me what I thought of it as he went for seconds. I quite enjoyed this and he did too! I had much more beef than called for, I used all 3 eggs and beat them well before the whipping cream and yellow mustard went in.There was no eggy taste. I will definitely make this again!
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.
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.
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.

Because people with type 2 diabetes are at an increased risk for cardiovascular disease, there’s a specific concern that the saturated fat in the diet may drive up LDL, or “bad,” cholesterol levels, and further increase the odds of heart problems. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. They may recommend a different weight-loss diet for you, like a reduced-calorie diet, to manage diabetes. Those with epilepsy should also consult their doctor before using this as part of their treatment plan.

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