For athletes, research on the keto diet highlights potential improvements in athletic performance, especially when it comes to endurance activities. An article suggests ketogenic-type diets may allow endurance athletes to rely mostly on stored fat for energy during exercise rather than having to refuel with simple carbohydrates during endurance training and competition while additionally improving recovery times. (10)
I see your point – but at the same time some people are squeamish about the normal terms and when I first heard shark week I laughed out loud so I thought it might be fun to inject some humor into a sometimes totally humorless subject, especially for people who have really painful and debilitating cycles every month. Glad you’re enjoying the site though and thanks for letting me know! :)

Because people with type 2 diabetes are at an increased risk for cardiovascular disease, there’s a specific concern that the saturated fat in the diet may drive up LDL, or “bad,” cholesterol levels, and further increase the odds of heart problems. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. They may recommend a different weight-loss diet for you, like a reduced-calorie diet, to manage diabetes. Those with epilepsy should also consult their doctor before using this as part of their treatment plan.
Beverages: It’s common to become dehydrated on the keto diet. Your insulin levels drop when you restrict carbs, and low insulin makes it harder for your body to retain sodium and water.[9] Drink plenty of plain water, and sip on bone broth to replenish electrolytes, especially during the first couple of weeks when your body is adjusting to the new diet.
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.
Some people on a keto or low carb diet choose to count total carbs instead of net carbs. This makes it more difficult to fit in more leafy greens and low carb vegetables (which are filled with fiber), so you should only try that if you don’t get results with a net carb method. And, start with reducing sugar alcohols and low carb treats before deciding to do a “total carbs” method.
You’re so welcome Jessica – you and me both! I’m looking forward to feeling good again and having my clothes fit right will be nice too! ha ha! Thanks to all of your feedback I’ll be posting 7 day menu plans every Saturday, and we’ll all hopefully be reporting our pounds lost so far progress in the comments. I’m so looking forward to it – hope you’ll join us!!!

Bulk buy and cook. If you’re someone who doesn’t like to spend a lot of time in the kitchen, this is the best of both worlds. Buying your food at bulk (specifically from wholesalers) can reduce the cost per pound tremendously. Plus, you can make ahead food (bulk cook chicken thighs for pre-made meat, or cook entire meals) that are used as leftovers, so you spend less time cooking.
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.

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!


This morning I calculated my keto and signed up on my fitness pal food calculator as you suggested on your website. More I read about keto more curious I get…. Last two days I ate without thinking much about portions, but today I used all your delicious recipes and made combination of meals for the day and followed my macro numbers to almost exact numbers and grams. Which meant less snacks in-between meals in my case. I also have been drinking around 120oz of water( including coffee and herbal mint tea) everyday! Can’t wait to see what happens at tomorrow morning weigh in!
A small Feb. 20, 2017, study looked at the impact of a six-week ketogenic diet on physical fitness and body composition in 42 healthy adults. The study, published in the journal Nutrition & Metabolism, found a mildly negative impact on physical performance in terms of endurance capacity, peak power and faster exhaustion. Overall, researchers concluded, “Our findings lead us to assume that a [ketogenic diet] does not impact physical fitness in a clinically relevant manner that would impair activities of daily living and aerobic training.” The “significant” weight loss of about 4.4 pounds, on average, did not affect muscle mass or function.
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!
You’re transitioning. Your body is equipped to process a high intake of carbs and a lower intake of fat. Your body needs to create enzymes to be able to do this. In the transitional period, the brain may run low on energy which can lead to grogginess, nausea, and headaches. If you’re having a large problem with this, you can choose to reduce carb intake gradually.
I’m thinking about trying Keto for the very first time in order to help my hormone levels and lose some weight. As I scrolled through your menu plan, I clicked on some recipes. I noticed that they included fruits/veggies that weren’t included in the menu. For example, there are strawberries with your cream cheese pancakes and chocolate mousse. There is also red pepper with the chilli and lettuce with another item (maybe the chilli or the tuna?) Are these items calculated in the carb count for the plan? I have NO CLUE how to calculate net carbs or even calculate carbs using fresh fruits/veggies. Are there any fresh fruits/veggies that are freebies like lettuce or cucumbers? I really don’t want to botch this and feel even worse or lengthen the keto flu. Finally, do I need to factor in vitamins that I’m taking (Magnesium, B complex, and D3? Do they have any carbs that I wouldn’t expect? TIA for any insight you can provide.
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!
The gist of the eating plan? Taking in so few carbs sends your body into ketosis—a state of burning fat for energy, instead of carbohydrates or sugars, explains Beth Warren, RDN, founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl: A 21-Day Nourishing Plan to Lose Weight and Feel Great (Even If You're Not Jewish). In order to stay in ketosis, you only consume 5% to 10% of your calories from carbohydrates—which for most followers is fewer than 20 grams total per day—and instead eat moderate amounts of protein and high amounts of fat.
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?

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.


There are many ways in which epilepsy occurs. Examples of pathological physiology include: unusual excitatory connections within the neuronal network of the brain; abnormal neuron structure leading to altered current flow; decreased inhibitory neurotransmitter synthesis; ineffective receptors for inhibitory neurotransmitters; insufficient breakdown of excitatory neurotransmitters leading to excess; immature synapse development; and impaired function of ionic channels.[7]
I’m so excited to have come across your site!! You’ve seriously done so much work and I appreciate it! I’m researching this keto life and plan to jump in once we are back from vacation for a lifestyle change for myself and my husband too! Looking forward to learning more and loving your meal plans! Glad to see 12 weeks! I know I won’t get bored! Thanks so much!

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.
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.
Hi Patricia, you can replace the avocado with any of the other snack options. I would omit the dessert rather than trying to sub for the avocado in it – or you can have 2 squares of Lindt 90% chocolate in place of it. Just be aware that there are a few grams of carbs in them so don’t overindulge and keep your carbs under 20g per day and you should be good to go!

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

I’ve never heard of this program, but am definitely willing to try it. I do have a question, however; in my faith, we do not eat pig meat in any way, shape or form, so can I eat turkey bacon or sausage instead (for breakfast meats)? I’m not a day person, having worked the midnight shift for almost 20 years, so the meat/breakfast just isn’t relevant–I’d prefer to eat dinner-type foods instead–but if it has to be done in order to lose (a huge amount of) weight, I’ll adjust.
As a bonus, I’m making this amazing meal plan – and other keto meal plans – available in my MealPrepPro app!  So, if you’ve been wondering what the hype is all about and you want me to some of the heavy work for you by providing a fresh, customizable keto meal plan each week, then make sure you test drive my MealPrepPro app. The app is FREE to try and available right now to download on iPhone and iPad.
My husband has been on ” ideal protein ” diet for last 5 weeks and lost weight, he will soon be off the diet( I don’t think their package food is very healthy and he is getting tired of it and started to cheat here and there with carbs). So far he lost 15 lb but he should lose another 10- 15 lb( starting weight 225, today 210). I am trying to find a way to help him sustain weight or lose and also see a need to change our eating style over all when he goes off this diet.He seems to not believe in whats in your blog( he thinks to good to be true), I decided to experiment on myself. If this works for me, it should work for him. Yesterday I started 3 day kick start, wow ALL YOUR RECIPE is DELICIOUS and amazing. I’m getting keto Sticks today, so I will report when keto kicks in.
If you’re a newbie planning your weekly keto diet plan, make the meals as easy as possible. A keto breakfast, for example, can take advantage of many classic breakfast foods, including eggs, bacon, sausage, and ham. Eggs are real winners in the keto world. They’re extremely versatile, easy to cook, and have just half a gram of carbs but 6 g of protein and 5 g of fat.
As for branched-chain amino acids, you'll find smart people who swear that they're keto-friendly, and others who don't. One of the BCAAs, valine, can be glucogenic, meaning that it can lead to glucose production and potentially contribute to leaving ketosis behind.[1] But does that mean it will happen? Not necessarily, particularly if you're just an occasional supplement user.
Initially you may be surprised that on keto diets you eat less frequently.  That’s because the fats are pretty satisfying. But as you normalize and adjust into a ketogenic state, that may change and your appetite may increase.  That’s fine and completely normal.  Use whatever diet you decide to follow as a starting point – it should be “written in pencil” so that you can make changes along the way.  Consider adding an extra meal, marginally increasing the size of the meals or just adding a shake between meals.  It’s up to you – just listen to your body.  For example for me, I added a low-carb “green powder” shake supplement to my regimen along with either flax seed oil or some nuts in order to satisfy my hunger.
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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