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
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.
Wilder's colleague, paediatrician Mynie Gustav Peterman, later formulated the classic diet, with a ratio of one gram of protein per kilogram of body weight in children, 10–15 g of carbohydrate per day, and the remainder of calories from fat. Peterman's work in the 1920s established the techniques for induction and maintenance of the diet. Peterman documented positive effects (improved alertness, behaviour and sleep) and adverse effects (nausea and vomiting due to excess ketosis). The diet proved to be very successful in children: Peterman reported in 1925 that 95% of 37 young patients had improved seizure control on the diet and 60% became seizure-free. By 1930, the diet had also been studied in 100 teenagers and adults. Clifford Joseph Barborka, Sr., also from the Mayo Clinic, reported that 56% of those older patients improved on the diet and 12% became seizure-free. Although the adult results are similar to modern studies of children, they did not compare as well to contemporary studies. Barborka concluded that adults were least likely to benefit from the diet, and the use of the ketogenic diet in adults was not studied again until 1999.[10][14]
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!
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.
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!!!

These affect your brain and spine, as well as the nerves that link them together. Epilepsy is one, but others may be helped by a ketogenic diet as well, including Alzheimer’s disease, Parkinson’s disease, and sleep disorders. Scientists aren’t sure why, but it may be that the ketones your body makes when it breaks down fat for energy help protect your brain cells from damage.

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).


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.
You rock! Thank you for this, and would love a 7 day menu plan, plus a shopping list. I’m no good at that kind of organization – heck, I’m no good at ANY kind of organization – so a shopping list would be a life saver. I’m sure I could get that from a friend who introduced me to your blog and who is going to do this with you, and I with all of you . Thank you so much!
The ketogenic diet has been studied in at least 14 rodent animal models of seizures. It is protective in many of these models and has a different protection profile than any known anticonvulsant. Conversely, fenofibrate, not used clinically as an antiepileptic, exhibits experimental anticonvulsant properties in adult rats comparable to the ketogenic diet.[57] This, together with studies showing its efficacy in patients who have failed to achieve seizure control on half a dozen drugs, suggests a unique mechanism of action.[55]
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)
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.
I’d like to add to your last point because my uterus hated me for a week! I have the IUD (Mirena) and I honestly don’t remember when my last period was, guesstimating I’d say 8 months ago. Since having the IUD I only spot and rarely have a period (I’ve had it since 2014), but OMG my hormones must’ve been all over the place because I not only got a heavy period but I had it for 9 days straight!
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!
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.
It’s probably keto flu, make sure you’re drinking lots of water – get plenty of sodium, magnesium supplements and lite salt (potassium) are also helpful. It should only last another day or two until your body adjusts, but if you feel really bad then don’t push it or check with your doctor because something else could be wrong with you. Hope you feel better soon!
The ketogenic diet for weight loss is based on the idea that driving the body into ketosis will maximize fat loss. Ketosis is a normal metabolic process that occurs when the body does not have enough glucose stores for energy. When these stores are depleted, the body resorts to burning stored fat for energy instead of carbs.  This process produces acids called ketones, which build up in the body and can be used for energy. (2)

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.
Yancy WS Jr, Westman EC, McDuffie JR, Grambow SC, Jeffreys AS, Bolton J, Chalecki A, Oddone EZ, “A randomized trial of a low-carbohydrate diet vs orlistat plus a lowfat diet for weight loss,” Arch Intern Med. 2010 Jan 25;170(2):136-45. http://www.ncbi.nlm.nih.gov/pubmed/20101008?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=2.
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.
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!
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?
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]

Hello. I’m a kept newbie. Started 6 days ago today. By day 4 I was down 10lbs. I’m following the 20 or less carbs a day, altho I more like less than 10 on most days. I have only wanted to harm someone for a cookie twice, and my bf for his fried potatoes once. I’m honestly shocked at how much food I really can eat with no carbs. And then on some days, shocked at how many carbs are in other things. Headaches and lack of energy are the only thing that I find bothersome, but i am pushing thru it. Thank u for a very detailed site. It’s helped me, and a coworker.

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.

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.
On the ketogenic diet, carbohydrates are restricted and so cannot provide for all the metabolic needs of the body. Instead, fatty acids are used as the major source of fuel. These are used through fatty-acid oxidation in the cell's mitochondria (the energy-producing parts of the cell). Humans can convert some amino acids into glucose by a process called gluconeogenesis, but cannot do this by using fatty acids.[56] Since amino acids are needed to make proteins, which are essential for growth and repair of body tissues, these cannot be used only to produce glucose. This could pose a problem for the brain, since it is normally fuelled solely by glucose, and most fatty acids do not cross the blood–brain barrier. However, the liver can use long-chain fatty acids to synthesise the three ketone bodies β-hydroxybutyrate, acetoacetate and acetone. These ketone bodies enter the brain and partially substitute for blood glucose as a source of energy.[55]
Use fat as a lever.  We’ve been taught to fear fat, but don’t! Both keto and low carb are high fat diets. Fat is our source of energy as well as satiety. The key to understand, though, is that fat is a lever on a low carb or keto diet. Carbs and protein stay constant, and fat is the one you increase or decrease (push the lever up or down) to gain or lose weight, respectively. So if your goal is weight loss, eat enough fat to be satisfied, but there’s no need to “get your fats in” once you’re satisfied.
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.
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 ???
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.
Having tempting, unhealthy foods in your home is one of the biggest reasons for failure when starting any diet. To maximize your chances of success with the keto diet, you need to remove as many triggers as you can. This crucial step will help prevent moments of weakness from ruining all your hard work.If you aren’t living alone, make sure to discuss with your family or housemates before throwing anything out. If some items are simply not yours to throw out, try to compromise and agree on a special location so you can keep them out of sight.
Wilder's colleague, paediatrician Mynie Gustav Peterman, later formulated the classic diet, with a ratio of one gram of protein per kilogram of body weight in children, 10–15 g of carbohydrate per day, and the remainder of calories from fat. Peterman's work in the 1920s established the techniques for induction and maintenance of the diet. Peterman documented positive effects (improved alertness, behaviour and sleep) and adverse effects (nausea and vomiting due to excess ketosis). The diet proved to be very successful in children: Peterman reported in 1925 that 95% of 37 young patients had improved seizure control on the diet and 60% became seizure-free. By 1930, the diet had also been studied in 100 teenagers and adults. Clifford Joseph Barborka, Sr., also from the Mayo Clinic, reported that 56% of those older patients improved on the diet and 12% became seizure-free. Although the adult results are similar to modern studies of children, they did not compare as well to contemporary studies. Barborka concluded that adults were least likely to benefit from the diet, and the use of the ketogenic diet in adults was not studied again until 1999.[10][14]
Around this time, Bernarr Macfadden, an American exponent of physical culture, popularised the use of fasting to restore health. His disciple, the osteopathic physician Dr. Hugh William Conklin of Battle Creek, Michigan, began to treat his epilepsy patients by recommending fasting. Conklin conjectured that epileptic seizures were caused when a toxin, secreted from the Peyer's patches in the intestines, was discharged into the bloodstream. He recommended a fast lasting 18 to 25 days to allow this toxin to dissipate. Conklin probably treated hundreds of epilepsy patients with his "water diet" and boasted of a 90% cure rate in children, falling to 50% in adults. Later analysis of Conklin's case records showed 20% of his patients achieved freedom from seizures and 50% had some improvement.[10]

“The cleaner, the better when it comes to the keto diet,” says Jadin. Focus on “whole” and “unprocessed.” Also, strive for a mix of saturated and unsaturated fats for balance. Note: Tipping the scale toward too much protein is a common pitfall many people make on the keto diet. Mind your protein intake, since too much can kick you out of ketosis, says Jadin.


The removal of many grains and fruits with such a large emphasis on fats can bring about its own set of gastrointestinal side effects. Keto constipation and diarrhea aren't uncommon. “If not done properly — with most of your carbohydrates coming from fiber-rich vegetables — you may not be getting enough fiber, which can lead to constipation,” says Chris Mohr, PhD, RD, a sports dietitian based in Louisville, Kentucky, and co-owner of MohrResults.com. (5)

The ketogenic diet has been studied in at least 14 rodent animal models of seizures. It is protective in many of these models and has a different protection profile than any known anticonvulsant. Conversely, fenofibrate, not used clinically as an antiepileptic, exhibits experimental anticonvulsant properties in adult rats comparable to the ketogenic diet.[57] This, together with studies showing its efficacy in patients who have failed to achieve seizure control on half a dozen drugs, suggests a unique mechanism of action.[55]


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.
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.
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).

Hi. Loved the article. I ran across this article when I found your pancake recipe. I am going on a cruise in 18 days. I started eating a high cal low carb diet a couple of days ago and noticed how similar it was to the Keto diet. So I said why not since I’m already kind of doing that. Then, I saw that you mentioned unusual periods and I am extremely worried that if I start the keto diet today, I might have my period while on my cruise and that is not going to be fun. What are your thoughts?


0.2 loss today and I was not hungry yesterday. So I think this is better to eat a bit more for my satiety , slower loss but more sustainable. I was able to talk my husband into eating bacon and egg this morning! Slowly easing him into converting. I want to be able to make a meal that whole family can enjoy instead of making many separate meals for each individual( way too much work!).
Most carbs you consume are broken down into sugar that enters the bloodstream. When you rein in carbohydrates on the keto diet, you have lower levels of blood glucose (high blood glucose can lead to diabetes). A study in the journal Nutrition reveals that a ketogenic diet improves blood glucose levels in type 2 diabetics more significantly than a low-calorie diet and can also decrease the dosage of your diabetes meds.
Still, it can be hard to get enough fat when you first start this diet. Butter, nuts, coconut and olive oils, and fatty cuts of meat are all on the menu. However, don't go overboard with polyunsaturated fats like soybean, corn, or sunflower oil. Keto dieters who increase their intake of those fats often end up with gastrointestinal distress that causes them to jump ship.
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This morning I calculated my keto and signed up on my fitness pal food calculator as you suggested on your website. More I read about keto more curious I get…. Last two days I ate without thinking much about portions, but today I used all your delicious recipes and made combination of meals for the day and followed my macro numbers to almost exact numbers and grams. Which meant less snacks in-between meals in my case. I also have been drinking around 120oz of water( including coffee and herbal mint tea) everyday! Can’t wait to see what happens at tomorrow morning weigh in!
Alison Moodie is a health reporter based in Los Angeles. She has written for numerous outlets including Newsweek, Agence France-Presse, The Daily Mail and HuffPost. For years she covered sustainable business for The Guardian. She holds a master’s degree from Columbia University’s Graduate School of Journalism, where she majored in TV news. When she's not working she's doting on her two kids and whipping up Bulletproof-inspired dishes in her kitchen.
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