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…
What a great post. I thought i would add about the selection of food you eat on keto and that everyone is different. Some food gives you energy and some doesnt, this varies person to person. I started and quit keto 3 times before i managed to find my balance. The first few times it made be poorly, from the shock of diet change. However, you can wean yourself into the diet which i did the last time when i had the most success.

Option 3: "Make your own keto 'lunchable' with cubes of grilled chicken, a slice of nitrate-free ham, cheese cubes, pickle slices, a hard-boiled egg, a few raw grape tomatoes, raw veggies like cauliflower or broccoli, a few almonds or walnuts, guacamole, and ranch dressing," says Stefanski. (Looking for something meat-free? Here are 29 Vegetarian Keto Recipes for Plant-Based Eaters.)

There are ways around the vitamin K issue and that would be eating the veggies that vit k are found in on a regular, consistant basis then getting your PT/INR levels checkeed every few days until you can reach therapeutic level. Only problem would be if you deviated from how much vit k containing food you ate – if you ate more than usual your blood would be thick and if you ate less than usual your blood would get to thin. So, the key here is establishing the amt of veggies you eat in a day and sticking to that amouth every day :)
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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!
To prevent side effects such as the keto flu, begin transitioning your meal plan gradually. Start by understanding how many carbohydrates you take in most days. Then begin slowly reducing your carbohydrate intake over a period of a few weeks while gradually increasing your intake of dietary fat to keep your calories the same. You should also make sure to seek guidance from a professional to make sure this plan works best for you and your health goals. “See a dietitian and adapt the diet to fit your long-term needs,” Spano recommends.

The good news is that snacks are totally allowed (and I're not just talking about carrot sticks.) There are plenty of packaged options out there designed for keto fans. FATBAR is one of them. These snack bars have 200 calories, 16 grams of fat, and four grams of net carbs. They're also plant-based and are made with almond or cashew butter, cocoa butter, coconut, pea protein, sunflower seeds, and chia seeds.


"I recommend only 5 percent of calories coming from carbs, which usually averages out to less than 30 grams," he says. "I understand why people get nervous and panic, thinking 'Can I even eat a salad?' This is why I recommend tracking only 'net carbs', which are total carbs minus fiber. For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. Also, green leafy vegetables are very nutritious and contain a lot of fiber, so you can almost eat them as much as you want and stay below your limit.
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:
If you're unfamiliar with the Ketogenic diet, it's basically the modern-day answer to the Atkins diet. You'll follow a regimen of low-carbohydrate and high-protein foods to help promote fat burning and *hopefully* gain more energy. To take the guesswork out of meal planning, we found quick keto dinners that make your life so much easier. Think low-carb chicken recipes, bunless burgers, and more. Keep reading to start your new keto diet out on the right track with these recipes.
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.
Although many hypotheses have been put forward to explain how the ketogenic diet works, it remains a mystery. Disproven hypotheses include systemic acidosis (high levels of acid in the blood), electrolyte changes and hypoglycaemia (low blood glucose).[18] Although many biochemical changes are known to occur in the brain of a patient on the ketogenic diet, it is not known which of these has an anticonvulsant effect. The lack of understanding in this area is similar to the situation with many anticonvulsant drugs.[55]
If you're unfamiliar with the Ketogenic diet, it's basically the modern-day answer to the Atkins diet. You'll follow a regimen of low-carbohydrate and high-protein foods to help promote fat burning and *hopefully* gain more energy. To take the guesswork out of meal planning, we found quick keto dinners that make your life so much easier. Think low-carb chicken recipes, bunless burgers, and more. Keep reading to start your new keto diet out on the right track with these recipes.

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!).


Potatoes and gravy are total comfort food — and luckily, there’s a keto version. These are made with cauliflower, which is quite low-carb, particularly when compared to potatoes. Made with cream, butter, rosemary and parmesan, this mash is creamy, full of flavor and smooth. You’ll finish it all off with a stock-based gravy, that would be perfect on a roast, too.
You can have a completely smooth transition into ketosis, or…not. While your body is adapting to using ketones as your new fuel source, you may experience a range of uncomfortable short-term symptoms. These symptoms are referred to as “the keto flu.” Low-sodium levels are often to blame for symptoms keto flu, since the kidneys secrete more sodium when you’re in ketosis, says Volek. A few side effects:
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.
Conklin's fasting therapy was adopted by neurologists in mainstream practice. In 1916, a Dr McMurray wrote to the New York Medical Journal claiming to have successfully treated epilepsy patients with a fast, followed by a starch- and sugar-free diet, since 1912. In 1921, prominent endocrinologist Henry Rawle Geyelin reported his experiences to the American Medical Association convention. He had seen Conklin's success first-hand and had attempted to reproduce the results in 36 of his own patients. He achieved similar results despite only having studied the patients for a short time. Further studies in the 1920s indicated that seizures generally returned after the fast. Charles P. Howland, the parent of one of Conklin's successful patients and a wealthy New York corporate lawyer, gave his brother John Elias Howland a gift of $5,000 to study "the ketosis of starvation". As professor of paediatrics at Johns Hopkins Hospital, John E. Howland used the money to fund research undertaken by neurologist Stanley Cobb and his assistant William G. Lennox.[10]
Hi Maya. I LOVE your site!! Interesting, informative with fab recipes and ideas. Hubby and I have just started eating low carb and I have to say, we are not finding it too difficult and I already feel sooo much better!! I find the hardest part is choosing low carb veg, I feel as if we are not eating enough. Any suggestions on how to get more veggies into our diet?
Josh Axe, a doctor of natural medicine and clinical nutritionist, estimates that about 25% of people who try a ketogenic diet experience these symptoms, with fatigue being the most common. “That happens because your body runs out of sugar to burn for energy, and it has to start using fat,” he says. “That transition alone is enough to make your body feel tired for a few days.”
Here are a few of the most common side effects that I come across when people first start keto. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you’re drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients. To read more on micronutrients, click here >
Anticonvulsants suppress epileptic seizures, but they neither cure nor prevent the development of seizure susceptibility. The development of epilepsy (epileptogenesis) is a process that is poorly understood. A few anticonvulsants (valproate, levetiracetam and benzodiazepines) have shown antiepileptogenic properties in animal models of epileptogenesis. However, no anticonvulsant has ever achieved this in a clinical trial in humans. The ketogenic diet has been found to have antiepileptogenic properties in rats.[55]
Hi! I’m contemplating taking on the Keto lifestyle change, but am concerned that preparing 1 meal for me and then a different meal for my DH and finicky 13yo DD will be an anchor around my neck. I already dislike cooking and my crew is not going to cooperate and join me in this journey. Any words of wisdom or is this going to be one of those “put on your big girl panties, Shawn, and deal with it” kind of situations. I just see myself being sabotaged from day one. Anyone else in a similar situation? How did you go about it?

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.
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.
Keep up electrolytes. The major electrolytes in our bodies are sodium, potassium and magnesium. Because a low carb diet (especially a keto diet!) reduces the amount of water you store, this can flush out electrolytes and make you feel sick (called “keto flu”). This is temporary, but you can avoid or eliminate it by salting your food liberally, drinking broth (especially bone broth), and eating pickled vegetables. Some people also choose to take supplements for electrolytes, but it’s best to first consult a doctor that understands and supports keto/low carb lifestyles.
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 keto diet changes the way your body converts food into energy. Eating a lot of fat and very few carbs puts you in ketosis, a metabolic state where your body burns fat instead of carbs for fuel. When your body is unable to get glucose from carbs, your liver converts fatty acids from your diet into ketones, an alternative source of energy. Burning ketones in place of glucose reduces inflammation and spurs weight loss.[1] 
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