Thanks for being a person willing to share information to help the poor person gain the information necessary to improve our health. Too many are out there sell information that is worthless and does not fit into our budget; or we older people do not like e-books and prefer real books printed on paper so we can read and learn from the printed word. I have tried everything and just get fatter. I want to try this diet. It took me 2 years to get off soda, working on bread and sugar now – so hard. Thank you for your website.
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.
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.
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. 

Well, I managed to get to the store and get a few things to fire up this kickstart. I made the pudding today and it was a bit tangy so I decided to turn it into the Mousse instead. It was awesome and even though this is officially the 2nd day, I was ready for something chocolaty. I happened to have Hershey’s cocoa powder on hand, but I was wondering what “premium” powder you normally use? I have more questions building up, but I have not read the above questions yet. You may have answered them. This was more to tell you how much I liked the Mousse. I tried tofu mousse once and it was an epic fail!
We’re also going to keep it simple here. Most of the time, it’ll be salad and meat, slathered in high fat dressings and calling it a day. We don’t want to get too rowdy here. You can use leftover meat from previous nights or use easy accessible canned chicken/fish. If you do use canned meats, try to read the labels and get the one that uses the least (or no) additives!
I just made this keto bread, and it is amazing! It’s better than most bread I’ve tasted! I made mine with bacon, American cheese, Brie, and Camembert (because I wanted to be extra). If you use bacon, cook it to how you normally like it in a seperate pan, as the bacon doesn’t cook much extra while baking. I think I used a little too much butter, but, oh boy, was it nice and moist!
Note: Are you a vegetarian or vegan and want to go on a ketogenic diet? It’s still possible! Just keep in mind that the dietary restrictions can sometimes be a little bit intense. Make sure to plan ahead and prepare to aid your success. To help out, we’ve published articles (with 7 day meal plans included) for both the vegetarian ketogenic diet and the vegan ketogenic diet.
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As always, I’m late to the party. Thank you so much for this fantastic resource! I did this 6 years ago, lost 60 lbs. and maintained it for five years. But over the past year or so, my weight has gone up and down the same 18 lbs. To add insult to injury, I’m now borderline pre-diabetic (higher A1C than is healthy), my anxiety attacks have returned and so I’m on medication for that. It’s time to go back to what I know makes me feel better and get off the sugar and garbage once and for all.
This doesn’t mean that you can never have some of your favorite foods again.  Once you get past the adaptation phase and you have tested that you are in Ketosis, you can start experimenting with Keto versions of the foods you don't want to give up. Here are a few simple Keto recipes to start with. If you're looking for ready-to-eat Keto-friendly options, check out Country Archer Meat Sticks, Cuvee Coffee and FBOMB nut butters.

I have one more question. You stress salt in this diet but I was wondering why you don’t recommend salted nuts. Is there a reason? I will just replace the almonds with string cheese if that is the case but I just can’t handle raw unsalted nuts. To me they taste like dirt! But I love salted ones so I was curious if we need the salt can I eat my salted almonds or pistachios? Just trying to figure out where the salt can be utilized. Thanks for all you help! Day 3 and going strong!


"Plenty of people jump right in, thinking all they have to do is cut carbs and increase fat. All of a sudden, they hit a wall and get 'keto flu.' They feel tired, lethargic, and experience headaches," Wittrock says. "The primary reason they get these symptoms is lack of the three primary electrolytes: sodium, potassium, and magnesium. If you're deficient in any of these, you'll suffer mentally and physically. This is the single biggest reason people fail on the keto diet."
So, in regards to #9….(guys, look away now) I have been keto for about a month and a half now. Shark week came and went as normal….Normally if I even get cramps, it’s for the first day or two of my period and they are never that bad. About a week later I started getting really really bad cramps…to the point they were waking me up in the middle of the night. Someone suggested constipation but I didn’t think that was it because I was still going…just not as much, which is normal on a keto/paleo plan. 9 days after my normal period ended, I started again and it was just like the previous when it came to flow. After the first 5 days which is when it should have ended, it started getting heavier and has stayed that way since. I am now on day 13 of this second period with no indication of an end in sight. I have not had this experience in years and that was due to birth control that I was taking at the time. I am miserable and in more pain than I have ever experienced. I have energy thanks to the keto but I am in far too much pain to even think about working out and it sucks! I know you said you went thru some irregularity yourself but was it anything like this? Do you know people that have experienced this? I have tried searching the web but everything that pops up talks about their periods disappearing or getting 2 in one month at most, not what I am experiencing which is probably going to be closer to a month before I end.
Let me know if you have questions on the ingredients and I’ll help you decipher them – I also try to link to examples of the harder to find ingredients on amazon so people can see a picture and get a description of what it is to help find them in the stores. I can’t imagine that you won’t see amazing results combining crossfit with lchf – can’t wait to hear how you do on the plans!!! Keep us posted and welcome to IBIH!
Thanks so much Kelly! Not sure what the Atkins intro is, but I’m sure they have their reasons! Maybe if it’s slower it’s to ease the detox symptoms that cause some people to quit and then figure it’s better to ease into it. Personally I’m about ripping off the bandaid and getting it over with, ya know? So glad you and your husband are on board – keep us posted on your progress!!!
The low glycaemic index treatment (LGIT)[48] is an attempt to achieve the stable blood glucose levels seen in children on the classic ketogenic diet while using a much less restrictive regimen. The hypothesis is that stable blood glucose may be one of the mechanisms of action involved in the ketogenic diet,[9] which occurs because the absorption of the limited carbohydrates is slowed by the high fat content.[5] Although it is also a high-fat diet (with approximately 60% calories from fat),[5] the LGIT allows more carbohydrate than either the classic ketogenic diet or the modified Atkins diet, approximately 40–60 g per day.[3] However, the types of carbohydrates consumed are restricted to those that have a glycaemic index lower than 50. Like the modified Atkins diet, the LGIT is initiated and maintained at outpatient clinics and does not require precise weighing of food or intensive dietitian support. Both are offered at most centres that run ketogenic diet programmes, and in some centres they are often the primary dietary therapy for adolescents.[9]
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.

Leftovers will be another thing we will take into consideration. Not only is it easier on you, but why put yourself through the hassle to cook the same food more than once? Breakfast is something I normally do leftover style, where I don’t have to worry about it in the morning and I certainly don’t have to stress about it. Grab some food out the fridge, pre-made for me, and head out the door. It doesn’t get much easier than that, does it?

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?
Since this is my full-time job, donations really help me keep afloat and allow me to post as much to the website as I do. I really appreciate any donation you want to give, but you can change the price yourself. I’ve added in $15 as the suggested price. I think that’s a very fair price considering other websites are charging in the hundreds of dollars, and I’ve seen what they are like on the inside.
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.
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!
Hi I’m new to Keto. I have been reading about it, and understanding what to eat and what not to eat. My problem is I’m not sure if I’m doing it correctly. I’m constantly hungry whereas information reads that I will never be hungry. I use fats as required along with topping up with vegetables in my meals yet this does not fill me up. I haven’t experienced the Keto flu and I’ve even put on weight! I have been doing this for about 3 weeks now. Any ideas where I am going wrong.
It is possible to combine the results of several small studies to produce evidence that is stronger than that available from each study alone—a statistical method known as meta-analysis. One of four such analyses, conducted in 2006, looked at 19 studies on a total of 1,084 patients.[22] It concluded that a third achieved an excellent reduction in seizure frequency and half the patients achieved a good reduction.[3]

So sorry to hear about that Marie! I have found that eliminating grains, especially corn and wheat makes a big difference for me and how my joints feel. If I start indulging, not only do I gain weight and get very bloated, but within a few days my tendonitis returns and my joints (especially my fingers and hips for some reason) start to really ache again. If you haven’t already cut out all grains, you might try experimenting with it for a couple of weeks to see if that gives you further relief!
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!
Please try reading jason fungs book that Melissa recommended, even though you are familiar with IF. I’ve only read the introduction and some from his blog as well as his posts on dietdoctor.com and it looks like sometimes if your insulin sensitivity is very damaged it could require longer fasts to get it back in check. Dr. Fung states that everything in his book is available in his blog, just that the book is a more organized way to access it but he wants everyone to have access to this life changing information. The testimonial from Jimmy Moore was eye opening where he recounted his experiences with IF
I don’t see how this will be within the allowed protein retirements. I found this blog through the Senza app and have found most “meal plans” have a lot of protein and not enough fat. I should be eating 80g of protein a day. One string cheese is 6g and 2 eggs are 12g, plus the 25g protein per 6oz serving most meat contains. If I ate this 3 day start up plan, is be WAY over my protein and under on my fat. She even addressed that this isn’t a high protein diet but I don’t see how it’s not when almost every meal and stack contains at least 20g protein.
The day before admission to hospital, the proportion of carbohydrate in the diet may be decreased and the patient begins fasting after his or her evening meal.[18] On admission, only calorie- and caffeine-free fluids[36] are allowed until dinner, which consists of "eggnog"[Note 8] restricted to one-third of the typical calories for a meal. The following breakfast and lunch are similar, and on the second day, the "eggnog" dinner is increased to two-thirds of a typical meal's caloric content. By the third day, dinner contains the full calorie quota and is a standard ketogenic meal (not "eggnog"). After a ketogenic breakfast on the fourth day, the patient is discharged. Where possible, the patient's current medicines are changed to carbohydrate-free formulations.[18]
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.
You might want to consider using a calprie counter/tool to help you determine the amount of calories, fat, protein, etc in food. I find MY Fitness Pal to be eztremely useful. You put in the type of food and it calculates all those tricky numbers for you. You can even see the macros (percentages) or set your own.it might seem a bit confusing at first but you’ll get the hang of it. Best of luck!

Short-term results for the LGIT indicate that at one month approximately half of the patients experience a greater than 50% reduction in seizure frequency, with overall figures approaching that of the ketogenic diet. The data (coming from one centre's experience with 76 children up to the year 2009) also indicate fewer side effects than the ketogenic diet and that it is better tolerated, with more palatable meals.[3][49]

Don’t stick to chicken and steak just because you’re comfortable cooking them. Make dinner time the place where you can try new meats and recipes that increase your keto recipe resources. “At lunch and dinner, you can be creative and experiment,” Weaver says. “Just focus on cooking meat—pork, chicken, lamb, beef, or seafood. Meat is rich in iron and fish contains omega-3 fatty acids and vitamin D. Use only organic oils, such as avocado oil, coconut oil, and olive oil.”
The keto diet (also known as ketogenic diet, low carb diet and LCHF diet) is a low carbohydrate, high fat diet. Maintaining this diet is a great tool for weight loss. More importantly though, according to an increasing number of studies, it helps reduce risk factors for diabetes, heart diseases, stroke, Alzheimer’s, epilepsy, and more1-6.On the keto diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose. Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates.

I have one more question. You stress salt in this diet but I was wondering why you don’t recommend salted nuts. Is there a reason? I will just replace the almonds with string cheese if that is the case but I just can’t handle raw unsalted nuts. To me they taste like dirt! But I love salted ones so I was curious if we need the salt can I eat my salted almonds or pistachios? Just trying to figure out where the salt can be utilized. Thanks for all you help! Day 3 and going strong!
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.
Giving the ketogenic diet a try? We’ve rounded up some of the best low-carb breakfast, dinner and side dish recipes that are higher in fat than protein, which can help you follow a keto diet plan. If you’re tracking your keto diet ratios, each recipe has nutritional information at the bottom, and some include ketogenic serving suggestions in the notes. Related collections: Low carb recipes, refined sugar free recipes, paleo recipes
Help me please! Ketosis is the only thing that has ever helped to alleviate my chronic migraines but it is so hard for me to stick to because all of the plans I can find ( like this 3 day one ) use dairy products to fill most of the fat content. I am deathly allergic to dairy and soy products. How do I stay keto without all of the cheese and cream?!?!
Y. Wady Aude, MD; Arthur S. Agatston, MD; Francisco Lopez-Jimenez, MD, MSc; Eric H. Lieberman, MD; Marie Almon, MS, RD; Melinda Hansen, ARNP; Gerardo Rojas, MD; Gervasio A. Lamas, MD; Charles H. Hennekens, MD, DrPH, “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat,” Arch Intern Med. 2004;164(19):2141-2146. http://archinte.jamanetwork.com/article.aspx?articleid=217514.
If you want to intake potassium intake in your diet, eat lite salt. To strengthen your bones in sodium have the broth of the chicken bones. But never have dairy products in your keto diet plan. Also avoid sweets that are low in carbs. If you have them you might be affected with random loss of weight. If you want to have your usual tea and coffee, use coconut milk instead of milk.
When it comes to weight loss — a big possible draw of the plan for many individuals — the benefits of the ketogenic diet may not be much different from any other diet plan. “There is no magical weight loss benefit that can be achieved from this diet,” says Spano. “The ketogenic diet may help weight loss in the same way other diets help — by restricting food choices so you eat fewer calories.”

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.


Avoid “low fat” foods. Because you aren’t eating many carbs, you need to ensure you are eating enough fat so that you have plenty of energy and to prevent your metabolism slowing down as your body thinks it is starving due to a low caloric intake (this inhibits weight loss and makes you feel off color). This means leaving the skin on chicken, and not cooking your meat on a fat reducing grill or similar. Feel free to use butter and oil in cooking, and ensure you buy full fat cheese and mayonnaise. In the low fat alternatives, the fat is often replaced by carbs.
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]
The ketogenic diet is a medical nutrition therapy that involves participants from various disciplines. Team members include a registered paediatric dietitian who coordinates the diet programme; a paediatric neurologist who is experienced in offering the ketogenic diet; and a registered nurse who is familiar with childhood epilepsy. Additional help may come from a medical social worker who works with the family and a pharmacist who can advise on the carbohydrate content of medicines. Lastly, the parents and other caregivers must be educated in many aspects of the diet for it to be safely implemented.[5]
The ketogenic diet is usually initiated in combination with the patient's existing anticonvulsant regimen, though patients may be weaned off anticonvulsants if the diet is successful. There is some evidence of synergistic benefits when the diet is combined with the vagus nerve stimulator or with the drug zonisamide, and that the diet may be less successful in children receiving phenobarbital.[3]
Thank you Mira for your quick reply. I didn’t make it that same day but I just made a batch now and they are excellent! I really enjoyed them. I made the recipe times 10 for 12 large muffin slots in the muffin tin. I’m thinking of shaping a larger round of batter on a parchment lined pan next time and after baking, carefully cutting in half to make 2 rounds to make a pizza crust. Thank you so much!!!
These types of back-and-forth weight fluctuations can contribute to disordered eating, Kizer says, or can worsen an already unhealthy relationship with food. “I think this diet appeals to people who have issues with portion control and with binge eating,” she says. "And in many cases, what they really need is a lifestyle coach or a professional counselor to help them get to the bottom of those issues."
Question 1: Sugar substitutes – I like Stevia and want to use it if that is the best choice. If another is better, please let me know. I have tried Erythritol & Xylitol and one or both affected us like a laxative. I have heard that can be the case and I’m not sure if that side effect subsides but Stevia does not have that affect so that is another reason I would like to stay with Stevia. Just wondering your thoughts….. And if you have already addressed this topic, please just point me in the right direction and I will educate myself.
Hi Tammy, I still have to try the muffin tin method to ive you a better response. Why don’t you make the recipe using exact ingredients for one bread multiplied x 9-10 and divide between 12 muffin tin slots? I think this will work better. This way we are not changing the amount of eggs. If you use less eggs, the bread will be more dry, since it is gluten-free.
I am SO very thankful that I found your post because it answered so many questions, especially the whole uterus part. I was a little freaked! lol … I am new to Keto and I must say that I have been a little frustrated because I started this new keto lifestyle since the second week of February and I’ve been loosing and gaining the same freakin 5 lbs! I now realize that I have been overthinking the whole change and overwhelming myself. Thank you for all the great information and meal plans :)
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Bear in mind that those macronutrient ratios refer to calories from fat, protein, and carbohydrate, not actual grams of each. Protein and carbs have 4 calories per gram and fat has 9 calories per gram, so it’s actually a relatively easy task to let your fat calories pile up to keto-appropriate proportions if you consume fattier proteins and embellish your food with an extra bit of pure fat. To illustrate, if a portion of a particular food has 10 grams of protein, 10 grams of fat, and 0 grams of carbohydrate, that portion contains 130 calories, 90 from fat and 40 from protein, and is about 69.2% fat and 30.7% protein (allowing for rounding).

Infants and patients fed via a gastrostomy tube can also be given a ketogenic diet. Parents make up a prescribed powdered formula, such as KetoCal, into a liquid feed.[18] Gastrostomy feeding avoids any issues with palatability, and bottle-fed infants readily accept the ketogenic formula.[30] Some studies have found this liquid feed to be more efficacious and associated with lower total cholesterol than a solid ketogenic diet.[3] KetoCal is a nutritionally complete food containing milk protein and is supplemented with amino acids, fat, carbohydrate, vitamins, minerals and trace elements. It is used to administer the 4:1 ratio classic ketogenic diet in children over one year. The formula is available in both 3:1 and 4:1 ratios, either unflavoured or in an artificially sweetened vanilla flavour and is suitable for tube or oral feeding.[50] Other formula products include KetoVolve[51] and Ketonia.[52] Alternatively, a liquid ketogenic diet may be produced by combining Ross Carbohydrate Free soy formula with Microlipid and Polycose.[52]
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.

We’re going full on fats with breakfast, just like we did last week. This time we’ll double the amount of ketoproof coffee (or tea) we drink, meaning we double the amount of coconut oil, butter, and heavy cream. It should come to quite a lot of calories, and should definitely keep us full all the way to dinner. Remember to continue drinking water like a fiend to make sure you’re staying hydrated.


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!
After about two to seven days of following this eating routine, you go into something called ketosis, or the state your body enters when it doesn't have enough carbs for your cells to use for energy. Then it starts making ketones, or organic compounds that your bod then uses in place of those missing carbs—and oh, it also burns fat for more energy, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.
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