Question: I do not see portions indicated on the menus. If they are they, accept my apologies! For example, is the pancake recipe for one person/one meal? I hope so! Also, I’m looking at the buffalo wings. How many wings for one meal? I’m asking because, a. I might just eat them all, and b. I have a family of 4 and want to cook for everybody and need to plan accordingly.
Funny story, I didn’t mean to start the keto diet. My best friend has been doing it for a few months, and I was not really paying close attention to her journey. I assumed it was too restrictive for me, and I love food, so conversely hate “restrictive”. I’ve been lowering calories, eating more protein/vegetables, fewer carbs and working out. I feel great, but I’m not really losing weight, which is frustrating. But, being 44, i was beginning to accept it as part of my metabolic process. The funny thing is, one day I felt like total, deep-fried dog crap. It was right before going on vacation: body aches, dizziness, irritability, I was sure I caught the flu. IN SUMMER!! Awful. However, the next day I woke up, feeling mildly better, and a conversation with my bestie came back to me. Could this be keto flu???? I loaded up on electrolytes that day, WHAM it was gone. I went on vacation and just limited my carbs because I wanted to eat all the good stuff (fatty, hot cheesy, meaty scrumptiousness), but not get gluten bloat. I LOST WEIGHT. YEAAHHHH!!!!!! So I did some research and realized that keto was definitely for me because it really is all my favorite foods. I love to cook, so I had been creating clean, gluten free recipes for quite some time. So now I’m here with you because I loved the name of your blog, just about every recipe appeals to me, as does your writing style. So relatable. I just wanted to share how excited I am to be here, at ground zero of what is to me, a life changing experience. Starting a diet is usually done with grim determination, but today, I’ve never been more excited to start a diet! Looking forward to exploring this gem of a site!
No deep fryers or air fryers needed for these wings! Forget those greasy chicken wings you’d order at a restaurant and opt-in for these homemade guiltless garlic parmesan wings. You won’t find rancid vegetable oil, gluten or a deep frier here — just avocado oil, healthy pecorino romano and free-range, organic chicken for a twist on an otherwise unhealthy classic.
First off I just want to say thank you for the 3 day meal plan to get started. I stumbled across Keto about a week ago and I have been reading and reading and reading and then essentially got super confused and though that this was not for me! But then I came across your website and my my you break it down for people like me who are just looking for guidance to get started. I am hoping to start soon as I do go on a business trip begging of next week and I am afraid to start and then boom off the band wagon. My goal is to start next Thursday…..(fingers crossed this works) everything else has failed and dieting has been a struggle since I had a hysterectomy due to cancer. Now my weight is out of control and I am the biggest I have ever been! 251 pounds and I am 5′ 2″ and none of my clothes fit!! Makes it hard to get excited in the morning when getting ready to endure the day!
My Husband and I started doing Keto July 2018. We got over weight after we got out of the Marine Corps. It has been hard to workout because I became disabled, but my diet was not good. After our friend Amber recommended your site and support group, we found a lot of helpful information to get us started on a successful journey. So far it’s been one month and we have lost 18 pounds each!
As always with weight loss, in the end it all comes down to taking less energy in than you burn. In the UK, the National Diet and Nutrition Survey says that on average, people get about half of their energy from carbohydrates. So by cutting out the source of half of your energy from your diet – even if some of that energy is replaced by fat – you are likely to reduce your energy intake, which leads to weight loss.
That’s why many health experts are concerned about people on the keto diet, especially those who try it without the guidance of a doctor or nutritionist. Doctors say that high-fat diets like this one may raise cholesterol levels, and some studies suggest that they increase the risk of diabetes. Some have even called it a “cardiologist’s nightmare.”
The keto diet is one of the most effective that I’ve come across and one of the more straightforward (as opposed to easy!) to follow. In a nutshell, when you’re on a keto diet, you eat a very low-carb, high-fat diet. That means goodbye pasta and bread, hello cheese and oils. It’s pretty much the opposite of what we’ve been taught our entire lives. But it works if you follow the keto diet food list. Plus, you can make many favorite recipes keto-friendly.
, I’m new to this site, and loving it! Made the Cream cheese pancakes this morning! My husband and I loved them! I have been on a low carb eating plan since the middle of June 2016, I have lost 51 pounds! Needed to find some new recipes and hints of what everyone else may be doing! I have reached a little stall, and I need to see what I can do to get through this stall! Looking forward to reading all the posts! Thank you for this site!
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!
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.
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?

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)
For endurance athletes, the transition to a ketogenic diet may reduce recovery time after training, but for casual exercisers, the transition to the ketogenic diet may make sticking with your fitness routine a challenge at first. (10) If you feel your energy levels drop too much when starting the ketogenic diet, slow down your reduction of carbohydrates, making sure to do it over time rather than all at once.
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.
We know the keto diet restricts carbohydrates, but what can you eat? Actually carbohydrates are allowed, but in very small amounts — less than 30 grams per day (for perspective, a medium apple contains about 25 grams of carbs). The diet focuses on meats, eggs, cheese, fish, nuts, butters, oil, heavy cream, mayonnaise and low-carb vegetables such as kale and broccoli. 

You’ll just have to search for some recipes that are low carb and dairy free! Week 5 of my keto menu plans is mostly dairy free and easily made completely dairy free. I have also started a pinterest board where I’m collecting low carb recipes that are also dairy free and I’ll be working on adding more recipes to that. You might also try searching for Paleo recipes, many of them are dairy free and can easily be made low carb as well! Hope that helps!
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.
For endurance athletes, the transition to a ketogenic diet may reduce recovery time after training, but for casual exercisers, the transition to the ketogenic diet may make sticking with your fitness routine a challenge at first. (10) If you feel your energy levels drop too much when starting the ketogenic diet, slow down your reduction of carbohydrates, making sure to do it over time rather than all at once.
Bread probably isn’t the first thing that comes to mind when you think about the ketogenic diet because it’s generally full of carbs. But, if you replace your store-bought bread with a homemade keto bread recipe, it can fit seamlessly into your keto low-carb, high-fat diet. How does bread even become keto-friendly? With almond flour, a lot of eggs, cream of tartar, butter, baking soda and apple cider vinegar.
Early studies reported high success rates: in one study in 1925, 60% of patients became seizure-free, and another 35% of patients had a 50% reduction in seizure frequency. These studies generally examined a cohort of patients recently treated by the physician (what is known as a retrospective study) and selected patients who had successfully maintained the dietary restrictions. However, these studies are difficult to compare to modern trials. One reason is that these older trials suffered from selection bias, as they excluded patients who were unable to start or maintain the diet and thereby selected from patients who would generate better results. In an attempt to control for this bias, modern study design prefers a prospective cohort (the patients in the study are chosen before therapy begins) in which the results are presented for all patients regardless of whether they started or completed the treatment (known as intent-to-treat analysis).[18]
Hi there. I’ve been off the low carb band wagon for TOO long now (years!) and weight has been creeping up to a disgusting level and cravings are through the roof. I’ve been trying to get back on track the last two days but accidentally had a bit of chocolate last night and too many cream cheese “clouds” from another low carb site and your truffles!. However, I’ve lost 800g so hopefully heading towards ketosis. Am going to start following your plans though as it is so great to have some structure and know what works for other people rather than re-creating the wheel and experimenting! So thank you so much for putting these plans and recipes together!

It doesn’t matter to your body whether the fat it’s burning is from your existing reserves or from the high fat meal that you just ate. And the production of ketones doesn’t necessarily mean you are burning body fat. So when keto dieters add fat to their diet through bulletproof coffee or coconut oil, it is burnt as fuel instead of body fat – which defeats the object of the diet achieving weight loss.
For endurance athletes, the transition to a ketogenic diet may reduce recovery time after training, but for casual exercisers, the transition to the ketogenic diet may make sticking with your fitness routine a challenge at first. (10) If you feel your energy levels drop too much when starting the ketogenic diet, slow down your reduction of carbohydrates, making sure to do it over time rather than all at once.

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!


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.
A review of multiple studies in the journal Nutrients found that ketogenic diets are connected to significant reductions in total cholesterol, increases in “good” HDL cholesterol levels, dips in triglycerides levels and decreases in “bad” LDL cholesterol; there are questions as to whether diets high in saturated fat negate these benefits. The same paper reports that a ketogenic may slightly reduce blood pressure, but science is still very scant on this point.

Because the main tenet of the keto diet is counting and cutting carbs — a commonly used way to control blood sugar — this eating approach has become increasingly popular among people with type 2 diabetes who are looking to lower their A1C, which is the two- to three-month average measurement of blood sugar levels. Indeed, research suggests this diet may lead to fast weight loss and potentially lower blood sugar for people with the disease. (13)
After initiation, the child regularly visits the hospital outpatient clinic where he or she is seen by the dietitian and neurologist, and various tests and examinations are performed. These are held every three months for the first year and then every six months thereafter. Infants under one year old are seen more frequently, with the initial visit held after just two to four weeks.[9] A period of minor adjustments is necessary to ensure consistent ketosis is maintained and to better adapt the meal plans to the patient. This fine-tuning is typically done over the telephone with the hospital dietitian[18] and includes changing the number of calories, altering the ketogenic ratio, or adding some MCT or coconut oils to a classic diet.[3] Urinary ketone levels are checked daily to detect whether ketosis has been achieved and to confirm that the patient is following the diet, though the level of ketones does not correlate with an anticonvulsant effect.[18] This is performed using ketone test strips containing nitroprusside, which change colour from buff-pink to maroon in the presence of acetoacetate (one of the three ketone bodies).[44]
Before starting, ask yourself what is really realistic for you, Mattinson suggests. Then get your doctor’s okay. You may also work with a local registered dietitian nutritionist to limit potential nutrient deficiencies and talk about vitamin supplementation, as you won’t be eating whole grains, dairy, or fruit, and will eliminate many veggies. “A diet that eliminates entire food groups is a red flag to me. This isn’t something to take lightly or dive into headfirst with no medical supervision,” she says.
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