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.
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 ketone bodies are possibly anticonvulsant; in animal models, acetoacetate and acetone protect against seizures. The ketogenic diet results in adaptive changes to brain energy metabolism that increase the energy reserves; ketone bodies are a more efficient fuel than glucose, and the number of mitochondria is increased. This may help the neurons to remain stable in the face of increased energy demand during a seizure, and may confer a neuroprotective effect.[55]
So I’m late to the party, but I just found your blog last week. I can’t thank you enough for these simple, easy to follow recipes, meal plans, and shopping lists! They are so helpful and I appreciate the time you put into this. I did the 3 day kickstart for 5 days, mostly because I still had leftover food, and I’ve lost 5 lbs. so far! I’ve never done low carb before, and usually eat a mainly vegetarian diet, so this is very different for me, I think I purchased more meat in the past week then I have in the past year! I am strictly following the plan, but do you think after I’ve lost the weight I’ve wanted to, transitioning back to a vegetarian diet (with eggs and dairy) is possible or just a recipe for disaster?
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.
Staying in Ketosis long-term: Chronic Ketosis can cause fatigue, muscle soreness, insomnia and nausea. "Unless you have a medical condition that requires you to stay in Ketosis for long-term, you shouldn't stay in that state for a prolonged period without any carb ups," Mavridis suggests. And if you're a beginner, "it’s recommended that you go through the fat-adaptation phase so that your body becomes accustomed to burning both glucose and fat for fuel," says the nutritionist.
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] 
Love this! So glad I found you! Your menus are great, you make it easy with the shopping lists, (now if I could just find someone to do the shopping for me ;-)) I usually fall off the wagon to easy, my usual excuse not knowing what to make, but with your menus and lists it gives me no excuse. I just started and am anxious to see how it goes. I have also started my exercise again!
The easiest macro to calculate in the ketogenic diet is fat. Once you've got your carbs and protein set, simply fill the rest of your daily calorie needs with fat sources. If you find yourself wanting to gain a bit of weight, add approximately 500 calories, or 55 grams. If you want to lose weight, cut down on your fat intake by 200-500 calories, or 22-55 grams.
OMG! This was so good, and so easy! My husband raved about it, and my 13 and 15 year old son and daughter loved it too! I’ll definitely make it again! I had no clue what I was going to make for dinner–but it had to be fast as I was heading out with a friend to see some live music in the city… so I just googled “Keto ground beef” and found your recipe. Instead of pickles, I put pickled jalapeños on top (my son had once again eaten all of our pickles). I didn’t find that it needed any condiments – we have reduced sugar ketchup on hand, but hubby didn’t feel it was needed. I cut the casserole into 6 servings, and it’s a good thing there are only 4 of us eating as my son and husband had seconds. I found my single portion very filling. The recipe far exceeded my expectations! Will definitely make this again!

I have the same addiction…. I strongly recommend switching to Zevia, a carbonated beverage that is sweetened with stevia and comes in caffeinated and non-caffeinated versions. The taste won’t compare to your full sugar sodas, it’s more like a diet drink but without the harmful sugar substitutes that diet sodas use. It is only available at a handful of groceries, and is slightly more expensive but well worth it.
8. All brands are not created equal. Sometimes (but not always) you have to pony up for the name brand over the generic because the carbs are less – this is generally true with cream cheese for example. When buying heavy cream, go organic if you can find it because some brands use thickeners that add carbs. Buy your cheese in blocks or slices rather than in shreds – the shredded cheese is coated with food starch to avoid clumping and that adds carbs.
What's more, it's especially important to make sure your diet is well-planned when you're eating keto-style, because the foods you can choose from are limited. In addition to checking in with a dietitian if you're able, Stefanski recommends that you "talk to your doctor and make sure she or he is aware that you'll be starting a diet that completely changes how your body metabolizes energy." You might also want to check your most recent bloodwork levels for things such as cholesterol, vitamin D, and other indicators of health because these can change while on keto. That's because for some people, a prolonged keto diet can result in certain nutritional deficiencies or even high cholesterol. But most experts will tell you that the ketogenic diet is not a permanent lifestyle change (as could be the case for something like the 80/20 approach to eating or a Mediterranean eating style).
The ketogenic diet is a mainstream dietary therapy that was developed to reproduce the success and remove the limitations of the non-mainstream use of fasting to treat epilepsy.[Note 2] Although popular in the 1920s and 30s, it was largely abandoned in favour of new anticonvulsant drugs.[1] Most individuals with epilepsy can successfully control their seizures with medication. However, 20–30% fail to achieve such control despite trying a number of different drugs.[9] For this group, and for children in particular, the diet has once again found a role in epilepsy management.[1][10]
When you eat tons of carbs, your blood sugar is consistently elevated, and then so is insulin. Insulin is a hormone that keeps your blood sugar in check by shuttling the glucose into cells, but when there’s a consistently high amount of insulin, your cells become resistant. This insulin resistance makes it easier to store fat, and chronically high levels of insulin also cause excessive inflammation in the body, which contributes to heart disease, high blood pressure, and potentially type 2 diabetes.
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?
The ketogenic diet achieved national media exposure in the US in October 1994, when NBC's Dateline television programme reported the case of Charlie Abrahams, son of Hollywood producer Jim Abrahams. The two-year-old suffered from epilepsy that had remained uncontrolled by mainstream and alternative therapies. Abrahams discovered a reference to the ketogenic diet in an epilepsy guide for parents and brought Charlie to John M. Freeman at Johns Hopkins Hospital, which had continued to offer the therapy. Under the diet, Charlie's epilepsy was rapidly controlled and his developmental progress resumed. This inspired Abrahams to create the Charlie Foundation to promote the diet and fund research.[10] A multicentre prospective study began in 1994, the results were presented to the American Epilepsy Society in 1996 and were published[17] in 1998. There followed an explosion of scientific interest in the diet. In 1997, Abrahams produced a TV movie, ...First Do No Harm, starring Meryl Streep, in which a young boy's intractable epilepsy is successfully treated by the ketogenic diet.[1]
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.
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.
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.
In 1921, Rollin Turner Woodyatt reviewed the research on diet and diabetes. He reported that three water-soluble compounds, β-hydroxybutyrate, acetoacetate and acetone (known collectively as ketone bodies), were produced by the liver in otherwise healthy people when they were starved or if they consumed a very low-carbohydrate, high-fat diet.[10] Dr. Russell Morse Wilder, at the Mayo Clinic, built on this research and coined the term ketogenic diet to describe a diet that produced a high level of ketone bodies in the blood (ketonemia) through an excess of fat and lack of carbohydrate. Wilder hoped to obtain the benefits of fasting in a dietary therapy that could be maintained indefinitely. His trial on a few epilepsy patients in 1921 was the first use of the ketogenic diet as a treatment for epilepsy.[10]
I love this menu plan! One of the things I find difficult in low carb dieting/eating is that most of the recipes given are so complicated. Yours are not. Another point is that most low carb bloggers and recipe writers? Sometimes forget that people all around the world read your recipes, and a lot of the items listed just can not be bought! Thank you for keeping it nice and simple
UPDATE: Hi! It’s been 4 weeks already. I am still cooking keto and enjoying many delicious dessert too! I have finally convinced my husband to totally convert to keto food. It’s only been one week since he stopped using diet package food. He is very happy with the food he get to eat and still losing weight but much slower pace this week. That’s because I have been giving him larger portions as this is the first week for him. Since he was already on low carb diet prior to this, keto flue may be not as bad but still want to keep him happy and better transition experience. Meanwhile, I get to cook keto for the whole family and really enjoying the new way of eating and cooking. I have lost total of 6 lb but that was enough to prove to my husband eating bacon and butter is ok as long as we are on keto diet. I was only doing this to convert my husband since he doesn’t have any interest in nutrition or theory behind it, so what he sees is what he believes. 6 lb may not sounds a lot for 4 weeks but I was already below average weight , so it was a lot of loss for me. I think it’s a science 5-30-65 combination works on everyone. Now I just eat more portions of everything ,so we can still eat same food. Today, he had a once a week appointment with his ideal protein dietitian. Seems like they are not convinced that he can still continue to lose weight unless he eat their packaged food. I plan to continue sending him there for once a week appointment , so he sill have something to be accountable for. Next few weeks, I’m hoping he won’t be as hungry so I can start portion control his food without his knowledge, LOL.
No matter what your diet has been before now, keto will be a big change. If you're coming from a standard American diet (SAD), your carbs will go way down, your protein may either go up or down, and your fat will go way up. If you're coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly.
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.
My daughter and I started low carb dieting/no flour,no sugar 6weeks ago. During that time I lost a total of 4 lbs. It was so frustrating because it felt like I should be losing more. So, in our search to figure out what we were doing wrong we found this site. We started with the 3 day plan!!! It has been wonderful. Every single recipe you provide has been absolutely Delicious. I have felt the most satisfied on your plan and as of day #2 I have already lost 6 lbs. 6!!! I worked 6 weeks just to lose 4!!!
Well, I am going to give this another try. I have great difficulty in eating greens , or drinking them, also I am not fond of fats, years and years of low fat diets have totally screwed my metabolism,and taste buds. I will read this page every day to keep my mind focused. Start tomorrow when I get up …… I work nights which can cause me problems as well. When I tried this diet before, I got terrible cramp, now I realise I wasn’t drinking enough water. Anyway.here goes.

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?
Re-starting keto today after the holidays! My previous stint I was counting carbs until I got used to what foods had (though I may not have been 100% honest with myself) and pick/chose recipes from the internet. It seemed like so much work. I did use a few recipes from IBIH but never realized you had compiled meal plans and shopping lists till my friend mentioned it yesterday! I’m excited to rely on your menu plans for the new year – thanks! (only catch is my husband refuses to eat chili so I may have to substitute for that meal…)

I’ve never really thought of myself as a coach Monica but thank you! (note to self: buy an obnoxious whistle to wear around my neck at all times) I’m so happy to hear that you are excited and optimistic about losing weight with the plans! I am looking forward to hearing about your progress as you move through the weeks! I’m with you on the avoiding bad decisions – if I get too hungry and don’t have on plan stuff available, that’s always a recipe (no pun intended) for disaster!


When you’re eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, only when medically recommended diets of 600 to 800 total calories.
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