Hello! I recently lost 125 lbs following a keto diet. It’s starting to creep back on. My question is, have you tried a product like Keto OS? I want to eat Keto strictly, minus one meal a week. I feel that I will maintain better this way. I don’t want to knock myself out of ketosis and take days to get back in, though. My hope was that I can go full Keto, have one meal “off” a week and follow up with Keto OS to put me right back in and stay in for another week. Thoughts? Will this work? Thank you!
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[…] Your 3 Day Keto Kickstart and Menu Plan – I Breathe… I’m … – I am starting your 3 day kick start menu today (again) and was wondering, how do you calculate the carbs in sugar free syrup … I am excited to try your version of the keto diet! My husband started this last year and lost a bunch of weight. I then joined him and lost a bunch of weight too … […]
So happy I found your site, out of all the keto sites I’ve clicked on yours is the best!! You actually give us a plan to get started and I love your humor :) I’ve tried living keto before but it was the diet along with a lot of supplements and nasty shakes…it wasn’t for me! I don’t like drinking my snacks and meals just to get into ketosis! Looking forward to trying this again and trying your recipes!
I am in ketosis!!!! I got the keto test strips and did the test this morning!! I am so excited!!! I have been on/off of the diet since my birthday on Aug. 11th when the kids took me out to eat! But I got back on the ball, did the soup diet again, and the 3 day kickstart and by golly it worked. I am now going to skip to week 2 of the meal plans coz there are so many fresh veggies at the food pantry and out in my garden. I can’t wait to taste the jalapeno popper soup! I am a little leery about the jalapeno and cheese muffins. I’ll post my thoughts after I try them. A little rest and then I will get to doing the prep. I really wanted to do that on Sunday after shopping but it just didn’t work out that way.

Hello Myriam, I am a dual certified personal trainer and Sports Nutrition Specialist. I really love how concisely you have put this article together. I did notice that on your macro breakdown for a 1500 calorie diet you actually listed the protein intake at around 31% of the daily calories (117*4=468..468/1500=.31). I was wondering if you did this to bring the protein amount closer to 1 gram per pound of body-weight to preserve lean mass?
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.
Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would be better suited for you. Also, you may want to double check with him/her if the kidney concern was related to high protein, because that is a common misconception about keto – it is not a high protein diet/lifestyle.

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!
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels become very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. This may help keep you alert and focused.
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