Over 8–10 mmol/l: It’s normally impossible to get to this level just by eating a keto diet. It means that something is wrong. The most common cause by far is type 1 diabetes, with severe lack of insulin. Symptoms include feeling very sick with nausea, vomiting, abdominal pain and confusion. The possible end result, ketoacidosis, may be fatal and requires immediate medical care. Learn more

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
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Diarrhea can also be due to a lack of fiber in the diet, says Kizer, which can happen when someone cuts way back on carbs (like whole-grain bread and pasta) and doesn’t supplement with other fiber-rich foods, like vegetables. It can also be caused by an intolerance to dairy or artificial sweeteners—things you might be eating more of since switching to a high-fat, low-carb lifestyle.

Thanks for all the good info! I continue to come back and re-read some posts to stay motivated and informed. I have been low carb for about 1.5 months and have lost about 18 pounds. But I continue to have awful night sweats and periods of “flashes” during the day. Would that be considered some of the hormonal changes you referred to? They are very aggravating and interrupt my sleep. BUT they are worth it for the positive effects!
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!

I have been doing keto the last 4 days and haven’t lost a pound. I want the success like others are having their first week by dropping 2-6 or more pounds! I want my own success story. After thanksgiving pics I saw myself and said to myself enough is enough!! Get back to the college athletic body type you once were. I am using the myfitnesspal app to help track my carbs.


Hi Melissa! So I went on ideal protein to lose weight before my daughter’s wedding. It was great! I loved the products and of course I loved losing 64 pounds. HOWEVER, after the wedding I started to enjoy drinking again. And since July 2014, I have gained 34 pounds. I have yo-yo’d with IP but after the taste of real food it is very difficult for me to stay on track. I know it works but after 3 weeks losing 9 pounds I end up eating a whole pizza! Anyway, I love all of your insight to keto. How do you think your suggestions will work if I am throwing in a IP packet for snack instead of say almonds? I just want to feel better again and not spend $100 every week on IP. Thanks for your time and commitment to helping those of us who are weak!
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.
Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. But remember that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) is converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough.

Everyone’s protein requirements are different on a keto diet, and when you are just starting out it’s less important than getting adapted to less carbs – this kickstart is designed to get people into ketosis as quickly and painlessly as possible and it does that very well. If you want to customize for your own macros with less protein you can certainly do that. I am working on some new meal plans with even less protein that I’ll be rolling out in the next few weeks for more advanced keto dieters.
So excited that after 24hours I’m in Keto, Yea!! I need to know if I can have Chicken salad instead of Tuna salad? I’m allergic to Tuna. I bought Bumble Bee Chicken breast in water. I’m going to continue with your 12 week plan when I’m finished with this 3 day plan. So far everything is so yummy and that makes a huge difference. I’m certain I will like some things more than others but so far I am super happy. I have a fatty liver and am 60lbs overweight but the good news is no damage has started so if I lose the weight I’m sure the liver will get better and I will look and feel better too!
My numbers come out similar to yours. I’m confused about your daily menu example, though. I figure I can only eat 70g or 2 – 3 oz of meat per day. That is one very small piece of meat. But you show meat at every meal. Also, the fat requirement is about equal to one cup of lard. How do you do that if you’re on the go and want to, say, pack a quick lunch? Or if you’re traveling?
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 nerve impulse is characterised by a great influx of sodium ions through channels in the neuron's cell membrane followed by an efflux of potassium ions through other channels. The neuron is unable to fire again for a short time (known as the refractory period), which is mediated by another potassium channel. The flow through these ion channels is governed by a "gate" which is opened by either a voltage change or a chemical messenger known as a ligand (such as a neurotransmitter). These channels are another target for anticonvulsant drugs.[7]

I had 12 lb that I had to shed. Zero carbs for one week then the cruise phase. there are two other phases that help keep it off. This is what helped me I did chicken, fish , eggs, and avocado since it has zero carbs. I really hate meat so after research I went on two different great zero carb protein powder mixes with almond mils Vega Sport Mocha and Isopure zero carb tossed in magic bullet with ice and almond milk does the trick for me. This is what I do once I lost the weight I weigh myself daily if I even see an one pound gain . I go back on high protein diet Dealing with one pound is easier than fifty … so that is my method for keeping it under control.


He is convinced that carbohydrate-heavy, low-fat diets are a major reason we're seeing high rates of diabetes, high blood pressure, obesity, and cancer. That's because a diet high in sugar can quickly raise insulin levels in the body. Over time, those spikes can lead to insulin resistance and eventually to long-term health issues like high blood pressure, Type 2 diabetes, inflammation, and obesity.

My husband and I started Ideal Protein last July and had lost about 60 pounds each by November. We decided to take a break for the holidays, and unfortunately, our holidays are still going. Like you mentioned, we both have 10 to 15 pounds we keep gaining and losing, and we can’t seem to get back the momentum we had last fall. I am so excited about your meal plans! I think we could actually be satisfied enough to stick to these plans and get back on track. They look really tasty, and I love how the ingredients are pretty easy to find. Thank you for your time and effort!
If you’re eating fewer carbohydrates than you’re used to, you’re probably also skimping on the insoluble fibre found in fruit, vegetables and whole-grain foods – the kind that adds bulk to your digestive tract and keeps things running smoothly. “When you cut out carbs, it’s hard to consume 25g of fibre a day – the amount you need for healthy bowel functioning,” says dietitian Bethany Doerfler. 
Many ketogenic dieters also swear by MCT oil. (MCT simply stands for medium chain triglycerides.) MCT's energy-sustaining powers can be explained as follows: When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat. Unlike other fats, MCT oil does not go through the lymphatic system. Instead, it is transported directly to the liver where it is metabolized so it releases energy like a carbohydrate and creates lots of ketones (which can be used for fuel) in the process.
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.
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.

OMG! I have a household of 9. 3 of us are Keto. EVERYONE in the house asks for this recipe on the regular! I add a little heavy cream into the ground beef with the cream cheese and make the recipe for 16 servings (have dad, hubby and 18 yo son in the house.) I like to carmalize the onion and garlic in bacon grease as well. This recipe is an easy “go to” that pleases anyone in the house as well as a great idea when we have extra company. This is probably our favorite keto recipe to date!
The ketogenic diet is not a benign, holistic or natural treatment for epilepsy; as with any serious medical therapy, there may be complications.[27] These are generally less severe and less frequent than with anticonvulsant medication or surgery.[27] Common but easily treatable short-term side effects include constipation, low-grade acidosis and hypoglycaemia if there is an initial fast. Raised levels of lipids in the blood affect up to 60% of children[37] and cholesterol levels may increase by around 30%.[27] This can be treated by changes to the fat content of the diet, such as from saturated fats towards polyunsaturated fats, and, if persistent, by lowering the ketogenic ratio.[37] Supplements are necessary to counter the dietary deficiency of many micronutrients.[3]
Over 8–10 mmol/l: It’s normally impossible to get to this level just by eating a keto diet. It means that something is wrong. The most common cause by far is type 1 diabetes, with severe lack of insulin. Symptoms include feeling very sick with nausea, vomiting, abdominal pain and confusion. The possible end result, ketoacidosis, may be fatal and requires immediate medical care. Learn more
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