The Ketogenic Diet: An Ultimate Guide to Keto

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Picture of a ketogenic diet food plan triangle.Over recent years, ketogenic diets have become increasingly popular.

The diet is otherwise known as ‘keto,’ and it’s high in fat and extremely low in carbs.

Generally speaking, low carb diets can potentially have numerous benefits.

But there are a few things to be aware of, such as the benefits, best foods to eat, foods to avoid, possible dangers and side effects.

This guide will show you all of these things.

Also, the guide provides sample keto meal plans, snack ideas, and guidance on how to implement the diet in a healthy way.

What is a Ketogenic Diet?

Delicious Meal of Steak With a Side Salad In a Bowl.

Ketogenic diets are a way of eating that focus on strictly limiting carbohydrate.

And if implemented well, research suggests they can be beneficial.

By and large, those following a keto plan eat higher amounts of fat, moderate protein, and a very small amount of carbs.

Macros

As long as you keep carbs very low, then keto is possible on a range of macronutrient ratios.

However, the usual macro range looks something like this:

  • Carbohydrate: 5-10%
  • Fat: 60-75%
  • Protein: 20-30%

How do keto diets work?

When you keep carbs very low for an extended period, the body enters nutritional ketosis.

Ketosis refers to a state in which the body starts burning fat for energy rather than carbohydrate.

On a typical high carb diet, the body burns glucose. In contrast, the ketogenic diet encourages the body to start using ketones for fuel.

Ketones are a type of molecule that our liver produces during times of carbohydrate restriction (or overall low food intake).

The human body can use both glucose and ketones for fuel.

How many carbohydrates should I eat?

Respected low carb researchers Jeff Volek and Stephen Phinney advise aiming for an upper limit of 50 grams total carbs. Below this number is also widely accepted as a ketogenic diet (1).

Generally speaking, you can eat this amount of carbohydrate and still be in ketosis.

However, everybody is different, and the exact number will depend on the individual – it might be 35g, or it might be 70g.

There are even some people who adopt a zero carb diet; however, for the majority of people, this is far too restrictive.

How can I tell I’m in ketosis?

There are many signs which suggest you might be in ketosis:

  • Rapid weight loss, usually due to a drop in water weight
  • Some people report feelings of greater satiety and reduced food cravings
  • Possible short-term side effects such as bad breath and fatigue

If you want to be 100% sure, then you can use a ketone breath analyzer or a urine strip to measure for ketones.

Key Point: A ketogenic diet is a way of eating that restricts carbohydrate, has a moderate amount of protein, and a high-fat content.

Potential Benefits of a Ketogenic Diet

Keto wouldn’t be so popular if it didn’t have benefits—and there are many of them.

  • Picture of a Girl Taking Blood Sugar Test With a Glucometer.Blood sugar and insulin levels improve: 

    As ketogenic diets cut out sugar and carbohydrates, blood sugar levels tend to fall. In recent times, many people with diabetes are successfully managing their condition using a keto plan (2).

  • Promotes satiety:

    Have you ever tried an extremely low-calorie diet before? If you have, you may remember how difficult it can be to control food cravings.

    However, keto diets encourage satiety due to their higher fat and protein content (3).

  • Reductions in triglycerides:

    Triglycerides are one of the major risk factors for cardiovascular disease. Carbohydrate restriction leads to lower triglyceride levels (4).

  • Keto may be beneficial for managing certain brain-related diseases and illnesses:

    Ketogenic diets can be therapeutic for a variety of brain conditions, whether severe chronic diseases or mild problems.

    Research shows that being in ketosis has potential benefits for brain tumor cases, depression, epilepsy, and migraines (5, 6).

  • A significant increase in HDL levels:

    Lower intake of carbohydrate combined with higher fat consumption tends to increase high-density lipoprotein (HDL) levels.

    Cardiovascular researchers accept that higher HDL levels are protective against heart disease (7, 8).

  • Picture of a Happy Slim Man Holding a Weight Scale and Smiling.

  • Possible benefits for Alzheimer’s disease:

    Further research is necessary, but some scientists believe that ketogenic diets may help by supplying the brain with ketones, which it can use for energy.

    Alzheimer’s patients have impaired glucose metabolism, and studies show ketone levels positively correlate with memory performance and cognition (9, 10).

  • Reduction in blood pressure:

    High blood pressure (hypertension) is a significant risk factor for cardiovascular disease and stroke.

    However, one thing that not many people realize is that refined carbohydrate intake has an effect on blood pressure – possibly more so than sodium.

    Ketogenic diets naturally reduce refined carb consumption, and many following such diets experience a decrease in blood pressure (11, 12).

  • Some people find it enjoyable

    And this last one’s pretty obvious. What sounds more appealing to you: low-fat crackers, skim milk, and a fat-trimmed chicken breast? Or steak, cheese, and some dark chocolate? Everyone is different, sure, but a lot of people would prefer that second group of foods.

Key Point: Ketogenic diets have a lot of potential health benefits, but we shouldn’t claim them to be a cure-all solution. Some find keto very sustainable because most of the food tastes delicious.

What Foods Can I Eat on Keto?

The first thing to remember is that despite having a ‘restrictive’ reputation, there are many things that you can eat on keto.

For extra guidance, see this keto shopping list.

Here are some tables showing a list of suitable foods.

Dairy Foods

Milk contains too many sugars in the form of lactose, but aside from that most dairy foods are ideal.

ButterCheese
Clotted CreamCottage cheese
CreamCreme cheese
Creme fraicheGhee
QuarkSour cream
Whipped creamYogurt

Eggs, Meat, and Poultry

You can include all meat and poultry in a keto plan– preferably a wide variety of cuts, including bone-in meats.

BaconBeef – all cuts
ChickenDuck
EggsFermented Meats (prosciutto, salami)
HamLamb
MuttonPork
TurkeyVenison and wild game

Fats and Oils

Picture of a Golden Yellow Swirl of Butter.

While any fat is technically suitable for a ketogenic diet, it’s better to avoid industrial vegetable oils.

Here are some healthy fat sources:

Avocado OilButter
Coconut OilExtra Virgin Olive Oil
GheeGoose Fat
LardMacadamia Nut Oil
Red Palm OilTallow

Fish

There are countless edible fish and here are some of the commonly available ones.

Anchovy*Bream
CarpCatfish*
CodFlounder
HaddockHalibut
Herring*Mackerel*
Sardines*Salmon*
Swordfish**Tilapia*
Trout*Tuna**

*Best sources of omega-3  **High in both omega-3 and mercury

Fruit (low sugar)

Picture of Low Sugar Berries: Blackberries, Blueberries, Raspberries and Strawberries.

Since ketogenic diets require carbohydrate intake to be very low, most fruits are unsuitable.

However, there are plenty of low sugar fruits that are perfectly fine in moderation.

AvocadoBlackberries
BlueberriesBoysenberries
CoconutCranberries
LemonLime
OlivesRaspberry
RhubarbSalmonberry
StrawberryTomato

There are also many different types of berries which are okay in moderation.

Nuts

Picture of Various Nuts Including Macadamia, Almonds, Pecans and Walnuts.

Most nuts are great for a ketogenic diet, but cashews, chestnuts, and pistachios are too high in carbohydrate.

Nuts are very energy-dense, so a handful should be enough (1 ounce/28grams)

Here are the best low-carb choices:

AlmondsBrazil Nuts
HazelnutsMacadamia
PeanutsPecan
Pine NutsWalnuts

Seeds

Personally, I’m not a fan, but seeds are also a reasonably nutritious option.

Aim for about a handful / 1 ounce / 28 grams.

Chia SeedsFlaxseeds
Hemp SeedsPumpkin Seeds
Sesame SeedsSunflower Seeds

Shellfish and Seafood

Picture of an oyster With Half a Lime.

AbaloneClams
CocklesCrab
EelLobster
MusselsOysters
ShrimpScallops
Sea SquirtSquid

Vegetables

Generally speaking, lower carb veggies should be the focus: cruciferous veg and leafy greens.

The plants that grow above ground have the lowest carb count, while vegetables growing underground tend to have more.

However, a small amount of below-ground vegetables should be okay if you factor them into your total carb count.

ArtichokeAsparagus
Beet GreensBell Peppers
Bok ChoyBrocolli
Brussels SproutsCabbage
CauliflowerCelery
ChivesCucumber
EggplantGreen Beans
Green OnionKale
KohlrabiLeek
LettuceMushrooms
RadishRed Cabbage
RutabagaSeaweed
Spaghetti SquashSpinach
Swiss ChardTomato
TurnipZucchini

 

Key Point: As shown above, ketogenic diets might restrict some foods — but there is still a great deal of choice.

Keto Snack Ideas

Low Carb Snacks: Cheese, Prosciutto and Olive Platter.

In addition to the above food groups, there are a number of convenient snacks which are suitable for keto.

Here’s a list to give you a few ideas:

  • Berries and cream: Your choice of berries in a bowl with some heavy cream.
  • Boiled eggs: If you have any feelings of hunger, a few boiled eggs does a great thing for satiety.
  • Celery with cream cheese: Spread some cream cheese on a few stalks of celery for some nutrients and fat-soluble vitamins.
  • Cheese and Prosciutto: If you’re craving some finger-food, then cheese and prosciutto is an excellent option. Add a glass of red wine if you like.
  • Dark chocolate: 85% minimum.
  • Guacamole salad: Mash some guacamole and add in your ingredients of choice.
  • Keto milkshake: blend some coconut milk alongside some cacao and a natural (ish) sweetener such as erythritol. Another good option is to use fresh berries for a fruit milkshake.
  • Pork rinds: Crispy pork goodness that you can easily make at home.

For anyone who struggles to understand which foods are well suited to a ketogenic diet, there is an impressive new application called Nutrita that can help.

The app tells you the nutrient quality and insulin index of each food in addition to a “keto score” – it’s definitely worth checking out.

Key Point: A ketogenic diet doesn’t only mean meat and vegetables. There are also dozens of tasty snacks you can make.

Foods to Avoid on Keto

Two Large Chocolate Chip Cookies Next To Each Other.

Due to the nature of the ketogenic diet, carbohydrate content in food should be low — ideally around 5-10% or below.

For a keto-friendly diet, it is better to avoid grains, starches, sugars, and other high-carb plant foods.

Below you can see a list of foods to avoid:

  • Beer
  • Cakes
  • Cookies
  • Cereals
  • Dried fruit (a slight amount is OK, but best avoided)
  • Fruits high in carbs (banana, mango, papaya, etc.)
  • Fruit juice
  • Grains (bread, oats, pasta, rice, etc.)
  • Legumes
  • Low-fat processed foods
  • Milk (a very small amount is OK)
  • Sugary foods in general
  • Sweet wines/sugary alcohol in general
  • Tubers such as parsnips, potatoes, and sweet potatoes

And these foods are technically ‘ketogenic,’ but it’s better to avoid them for health:

  • Low-carb processed foods: they may be low-carb, but they’re usually full of additives.
  • Margarine
  • Vegetable oils

Not ready to give up alcohol?

If you like drinking from time to time, then that is no problem – there are many low carb alcohol drinks out there.

Spirits and dry red wine are two of the best choices.

Keto versions of high-carb foods

While it’s better to stick with nutrient-dense foods like meat, fish, and vegetables, many people like a treat from time to time.

And if you want to be ‘keto’ yet still have a pizza, some bread, or even a piece of cake – it’s possible.

There are many delicious low-carb recipes available for all of these things, and there are hundreds on Pinterest.

A Basic Ketogenic Meal Plan

Not sure about how you can put some meals together?

Here are some breakfast, lunch, and dinner ideas for every day of the week.

Picture of Delicious Looking Bacon and Eggs.Breakfast

  • Bacon and Eggs: Several slices of bacon, some fried eggs, mushrooms, and a grilled tomato.
  • Mackerel and sauteed spinach: A baked or steamed fillet of mackerel with some leafy greens sauteed in butter.
  • Greek yogurt, nuts, and berries: Greek yogurt is a deliciously creamy high-fat yogurt. Try combining it with some berries and nuts for a tasty breakfast.
  • Omelet: A cheese and vegetable omelet using your favorite veggies.
  • Boiled Eggs: Several boiled eggs, some cheese, and an avocado.
  • Scrambled Eggs: Scrambled eggs with some meat and veggies of your choice.
  • Ham, egg and cheese melt: A ham, melted cheese, and egg sandwich. While bread isn’t keto-friendly, you can use a low-carb bread recipe such as cloud bread.

For more ideas, see these keto breakfast recipes.

A Thick-Looking Chicken Soup Containing Lots of Gelatin.Lunch

  • Chicken Salad: Diced chicken, salad greens, cherry tomatoes, balsamic vinegar, and extra virgin olive oil.
  • Finger Food: A handful of nuts, slices of cheese, and some berries.
  • Cloud Bread Sandwich: A ham, cheese, and salad cloud bread roll.
  • Chicken Soup: Chicken, stock, some cream, pepper, salt, and mushrooms. And if you want to eat it hot in the office, then it’s possible if you use a mini portable oven.
  • Zoodle Carbonara: First, you need some zoodles, and then add cream, ham, egg, and seasonings. Tastes better warm!
  • Beef and Tomato Soup: Simmer beef, onion, diced tomatoes, mushrooms, and herbs of your choice for about 1 hour. This meal can be reheated later if eating away from home.
  • Low Carb Sushi Roll: Instead of using rice in the nori wraps, use cream cheese instead. Then add some sashimi of your choice (salmon tastes good!).

Steak and Vegetables On a White Plate.Dinner

  • Pork Chops: A pork chop cooked with onion and garlic, and some buttered asparagus.
  • Cream Salmon: A fillet salmon covered in coconut cream cheese sauce, with some broccoli and mushrooms.
  • Steak: A piece of steak with mushrooms, garlic, and green beans.
  • Frittata: A cheese, mushroom and vegetable frittata.
  • Sausages: Some (real meat) sausages, alongside some mashed rutabaga with butter and sauteed garlic and onions.
  • Chicken Curry: Curries are a great meal for ketogenic diets because they are mainly fat and protein. All you have to do is skip the rice.
  • Low Carb Pizza: Make a fathead pizza; it tastes great, and it’s reasonably healthy.

Keto-Friendly Restaurants

For keto on the go, then look for any meat-based restaurants.

A steak or piece of meat/fish along with some vegetables is suitable, and you can find restaurants offering this almost everywhere.

Possible Dangers

Picture Showing a Woman Suffering From Dizziness and Holding Her Head.

There are two possible things to mention here, and these are ketoacidosis and hypoglycemia.

Ketoacidosis

Firstly, there is a lot of fearmongering about ketoacidosis and ketogenic diets.

Generally, this comes from people who don’t know the difference between ‘ketosis’ and ‘ketoacidosis.’

As previously mentioned, ketosis is a natural state in which the body starts to burn ketones (fats) for energy instead of glucose.

In contrast, ketoacidosis is a potentially life-threatening condition when the body doesn’t make enough insulin and ketone levels become abnormally high.

However, in low carb diets, the production of ketones is “regulated, controlled, and harmless” (13).

The condition is otherwise known as diabetic ketoacidosis (DKA), and usually, results from poor management of type 1 diabetes which can lead to dangerous ketone levels (14).

It’s very unlikely for a healthy person who produces sufficient insulin to experience ketoacidosis (15).

However, if you suffer from diabetes then always consult your doctor and conduct thorough research before a dietary change.

Picture of a Man Who Looks Very Dizzy.Hypoglycemia

When first beginning a ketogenic diet, experiencing hypoglycemia (low blood sugar) is a possibility.

With this in mind, it’s important to know exactly why it occurs and how to avoid it:

  • Hypoglycemia happens when blood sugar levels drop to extremely low concentrations (approx: <70mg/dl) and it can cause fatigue, lightheadedness, and dizziness (16).
  • It can occur when suddenly going from a high-carbohydrate diet to very low carb (17)
  • One reason is that of a huge drop in blood sugar levels in people who are used to having higher blood sugar.
  • Hypoglycemia is a lot more common in people with diabetes or a certain degree of insulin resistance (18).

In the initial stages of a ketogenic diet, it may be helpful to eat regularly rather than fasting for extended periods of time.

Hypoglycemia can be dangerous, so if you are experiencing it, then it may be worth consulting a low-carb friendly doctor.

And this is especially the case if you have diabetes; for any medical issues, it is always better to be safe than sorry.

Key Point: Potentially dangerous conditions such as ketoacidosis and hypoglycemia are possible for diabetics if care isn’t taken. People with diabetes should consult a doctor before making large changes to their diet.

Side Effects To Be Cautious About

Firstly, it is worth noting that many of the side effects of keto are due to not researching the diet properly before starting it.

For this reason, it is important to be aware of the typical mistakes people make.

Being in ketosis can also cause several minor side effects, so if you have just started a ketogenic diet then look out for the following;

A Drunk Looking Man Holding an Alcoholic Drink.Alcohol Tolerance

Many people report lower tolerance of alcohol on a ketogenic diet, sometimes dramatically so.

Solution: Firstly, don’t drink too much or on an empty stomach. And if you’re just starting keto, then carefully monitor how you feel when you drink.

Bad Breath

When the body enters ketosis and starts burning fat (ketones), chemicals in the breath such as acetone may cause bad breath (19).

Solution: Waiting; for many people, this bad breath only lasts for the first week or two of a ketogenic diet. While it persists, you can use breath fresheners to hide the scent.

Picture of a woman feeling ill with stomach or digestion issues.Cramps, Fatigue, Induction Flu, and Low Energy

People new to keto often experience cramps, particularly in the legs and feet. Additionally, many people feel fatigued, tiredness, and low energy.

Solution: These symptoms are usually the result of an electrolyte imbalance, especially concerning magnesium, potassium, and sodium.

Don’t worry because it is common in the early stages of ketosis, due to the body releasing significant amounts of water (and salt) as carbohydrate intake (and insulin) drops.

Make sure you are getting enough of these micronutrients. There are also greater needs for sodium on a ketogenic diet, so increase salt intake by liberally salting your food.

Heart Palpitations

Heart palpitations are another typical side effect in the first few weeks of a ketogenic diet. The palpitations could be due to mild dehydration or an electrolyte imbalance.

Solution: Drinking more water to ensure adequate hydration, and increasing salt, magnesium, and potassium intake usually eases heart palpitations.

However, as the cause can be any number of issues, then see a doctor if you want to make sure. 

Key Point: There are various potential side effects when starting a low-carb diet. Despite this, most are temporary, and you can avoid them through a well-implemented diet with sufficient electrolytes.

Ketogenic Diets Can Raise LDL Cholesterol

As previously mentioned, ketogenic diets can have a positive effect on several cardiovascular risk factors, such as blood pressure, blood glucose, HDL, and triglycerides.

However, for some people, high-fat diets can increase LDL levels (20).

While some researchers believe low-carb improves cardiovascular risk by increasing HDL and triglycerides, others still worry about the potential rise in LDL levels.

Since this issue is an area where research is ongoing, some people may prefer to err on the side of caution if a ketogenic diet results in high LDL levels.

Of course, this should be discussed with a physician for those that have any concerns.

Here are some nutritional considerations regarding LDL;

  • It tends to be saturated fat that causes LDL to rise. Diets that are higher in foods like fish, nuts, avocados, and olive oil may not have this effect.
  • Certain fiber supplements, such as psyllium husk, can lower LDL levels (21).

Final Thoughts

There’s no perfect way of eating that fits everybody’s lifestyle and personal circumstance.

While some prefer very low carb diets, others feel better suited to paleo, whole foods, or even vegetarian diets.

However, keto is a healthy dietary system that focuses on real, nutrient-dense foods.

But just one caveat:

Due to the potential side effects, make sure you research how to implement the diet successfully before you start.

Further Resources

Weight loss very much depends on the formulation of any diet – see these reasons for not losing weight with keto for an overview.

What does the research say about ketogenic diets and weight loss?

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Carisa
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Carisa

I’m excited to try the Keto diet and your article was great! My question is portion size. I don’t see much in the way of that? Am I missing something? Thank you!!

Troy
Guest
Troy

I started a Ketogenic diet on April 1st, 2019 when I weighed in at 300 pounds. Today is the 24th of July, 2019. As of this morning I have lost 54 pounds and four pant sizes. Before I started I discussed this with my Primary Care doctor at my Local Veterans Hospital. He had all my numbers in front of him on the computer. He then told me to go ahead with the Keto diet as I needed to lose for an upcoming Knee surgery. After 3 1/2 months I feel better than I have in years, I can walk… Read more »

Ellie
Guest
Ellie

About to try the diet but I’m apprehensive.
Would it be possible to gain due to the amount of fat that’s consumed and also not tracking the total caloric intake ( few websites say that there is no need to track calories) instead of losing weight?

Dr John Stewart
Guest

Good article that would be even better if you explained the adaptation of cells , including neurones in the brain, to ketones takes time . A transition into ketosis by using intermittent fasting for a month first will lessen or eliminate the “keto flu” symptoms

rita
Guest
rita

hi I have been on a keto diet for 13 weeks for the last 2 weeks I have been having low blodd sugar about 80 what is a steady protein I can eat during the day I should know this I was a nurse I have lost 27 pounds?

Cindy
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Cindy

I’m starting week 5, with NO WEIGHT LOSS. I really am frustrated as to why. I’ve used a Keto app to determine proper amounts of proteins, carbs, and fats. I’ve been tracking diligently and not going over 1200 calories, drinking the water, getting the sleep, using magnesium oil, taking vitamins. I quit using all sugar susbtitutes, as a last resort I may cut down on caffeine. I’m seriously considering giving up. I don’t think this diet is for me. I keep reading everyone’s comments, and it’s upsetting to hear everyone else is losing weight and my scale hasn’t budged.

Jodi
Guest
Jodi

Been doing this for almost 2 weeks now. Haven’t lost anything. I can tell I’ve lost in my waist but not on the scale. I feel tired all the time. I’m pushing the water, but do t think I’m eating enough protein. Any suggestions?

Maureen
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Maureen

Great information! I’m in early recovery ( 7 1/2 months ). I’ve gained 35 lbs since leaving treatment. Replaced my addiction with sweets! I am finally making sense of my life and loving myself and life! Time to get my body healthy!! Namaste 🙏

Lenin
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Lenin

Excellent compilation of facts narrated in a well understandable systematic manner..Hearty thanks to the team..

Wish to follow keto style as lifestyle..

Drena
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Drena

Thought you can’t have wine on this diet.

Jack
Guest
Jack

Hi Michael,

Thanks for the great information!

Nancy
Guest
Nancy

I see and hear people losing weight weekly and I have yet to lose….been strict Keto for over 3 weeks….when will the weight loss start???? No dairy….carbs less than 20, protein between 57-60 and fat around 100…advice?

Nene
Guest
Nene

Great name BTW it’s my sons name as well Michael Joseph.
My husband and I started this going on 4 th week and I lost 9lbs and my husband about 6. However our weight kind of stalled lately and we think it’s the dairy? What is your opinion. Great article by the way

Ivie
Guest
Ivie

Thanks alot Michael i’m definitely going to give it a try now. Here i go ……..

Ivie
Guest
Ivie

I also deal with a lot of late night craving, how do I deal with that or does it eliminate it too

Ivie
Guest
Ivie

Hi Michael,
I want to start this diet because I feel it will finally help me get over my tummy hurdle but my only fear is that I love my sweets (cakes, chocolates, ice cream) a lot and worry that I might feel deprived if I start the keto diet. If I do start this diet will any craving I have for sweets go away so that I don’t even miss it

Rachillsplace
Guest
Rachillsplace

This article was fantastic – thank you so much! I am going to be starting this diet and this article answered many questions that I had. My last trip to the doc indicated that I am pre-diabetic (she wasn’t too concerned as I had already begun eating better and exercising – she thought that was going to help as well as this diet) and I want to reverse that. I have downloaded some apps on my phone that I think will help keep my on track, especially in the beginning. Thanks again for a great article!

Mamapup
Guest
Mamapup

Great article! I am enjoying weight loss of 40+ pounds in 6 months due to keto lifestyle. And I do not feel deprived at all in my food choices. I encourage everyone to keep trying. I experienced the keto flu but pushed on through and never looked back! I’m 65 and have suffered bad knees for years. Happy to say, weight loss has improved joint issues all around. I feel good, look fantastic and am enjoying good food. I appreciate the lists you provided. Nice to have handy reference. Thank you!

Sue
Guest
Sue

Hi Michael,

As so many others have said, your’s is an amazing artical packed with so much information – Thankyou for taking all that time to explain things.

Many Thanks to you

Sue

Eli
Guest
Eli

I am on my 5th day, I noticed I have been going over my calories the past two days I feel the urge to eat sweets specially in the afternoon… I feel like I am not going to make it 🙁 I don’t know if the calories are well calculated, 1420 per day I am 33 years old ,6’3″ , started at, 184 lbs, today I am 180.5 lbs.

Mamapup
Guest
Mamapup

For me, sugar was an addiction and I went through, what I think of as, withdrawals. Hang on, you will get over it. Protein helped with the slumps. Good luck!

Tiffany M.
Guest
Tiffany M.

Thank you for breaking this down. I have PCOS, hyperinsulinism, migraines and trouble losing weight. I’ve ordered a Keto cookbook and am starting today.

Sharon W
Guest
Sharon W

My husband and I have just started on the Keto diet for almost 2 weeks. Still learning. I have not noticed any weight loss at all yet. Thanks for your article. I hope this will work for us. I am pre-diabetic and Dr wants to put me on Metformin but I just don’t want to start taking that. A1C’s have been high 5’s -6. I am just going to have to start a walking regimen again too. Need this weight to come off. I’m 4’11” and 143 lbs. Hubby is 5’8″ and 228lbs with a family history of heart disease… Read more »

Nancy Miller
Guest
Nancy Miller

I was on a similar diet many years ago, and it worked very well. Time to jump back on the wagon, and this excellent article will give me the boost I need.
Thank you!

Sonya
Guest
Sonya

This sounds like something I’d like to try. Any suggestions for people with lactose intolerance? Is soy milk keto-friendly?
Thanks!

dawn
Guest

Great article!! Thanks 🙂 Fairly new to this life style (one month in) and have lost 8 pounds. I am 45 (female) and 5 ft 10 in. Weigh 192, so long way to go! I have trouble with my ‘sugar dropping’. HAD to start eating a handful of nuts mid-morning. I was fasting from 6 pm until noon next day ( so had a 6 hour window where I would eat) The butter in black coffee helps also, or just a string cheese snack. I have found that local restaurants are willing to sub other vegetables for the rice/potatoes in… Read more »

Chris P
Guest
Chris P

I have heard alot about this and i am starting the keto diet tomorrow ( Monday 9/4 ) I am really excited. Are you able to work out on this? Im pretty sure for the 1st 1 or 2 weeks i probably shouldn’t. Also what kind of Dressings can you have?

David
Guest
David

Great article. I have suffered from reactive hypoglycemia for nearly 50 years, undiagnosed until a few years ago. Earlier this year i read about low carb high fat diets and started eating very low carb in early March. Within a very short period of time my blood sugar levels became much more stable and the hypos stopped, completely. I still have nightly leg cramps and lack of energy at time but small price to pay. Six months on all all was good, then I had 2 hypos last week. I was shocked and surprised but then realized, I was on… Read more »

Dawn
Guest
Dawn

HI, I started this diet 7 days ago & have lost 6 pounds. I’m doing the best I can while eating out because im living in a hotel room right now while traveling for work with my husband. Thank you

Jamee
Guest
Jamee

Looking forward to getting started and giving it a try. I have an auto immune disease called Epstein Barr and because of the inflammation in my body, I struggle with constant pain. Hoping this adjustment in diet can help with that, as I don’t want to live on pain pills.
Thank you!

Tracy
Guest
Tracy

Hi Michael – I’m a vegetarian, and other than salmon as you’ve suggested, I’m not sure what to eat for so much protein daily. Is there some more options that cater more to vegetarians? No eggs, minimal dairy. Thank you, Great information!

P. Taylor
Guest
P. Taylor

This information is very helpful in understanding the Keto meal plan.

Julie
Guest
Julie

Could I get the pdf?
My husband was just diagmosed with diabetes and told to restrict carbs and sugar. Thanks

Becky
Guest

I have been on this keto diet for a couple of months now and really feel so much better. I’m lucky enough to have reached my goal weight. Now how do I keep my weight down and is there a maintenance plan?

Karen Pullen
Guest
Karen Pullen

Wonderful article! I will definitely be starting a keto diet soon, but I’m a little wary about a few things: (1) I’m a lacto-ovo vegetarian; (2) I have fructose malabsorption; and, (3) have a lot of problems already with constipation. Any suggestions? Thanks so much.

Sheila Sechler
Guest
Sheila Sechler

This is the most concise, understandable explanation of what keto is and how to do it. I really appreciate it!

Ayfer
Guest
Ayfer

Hi Michael,

Thank you so much for the info. I recently started with the keto but in my 3rd week I got a rash. Could this also be a side effect?

Ps. would also like to receive the pdf per email. Thnx

Joyce Slostad
Guest
Joyce Slostad

My weight loss seems to be very slow – 10 #’s in 8 weeks. I’m not great about drinking lots of water – how many ounces do you recommend daily? Also, had my lipids done before beginning the eating change and then again at 2 months – my overall cholesterol went up, but triglycerides, HDL and LDL were better. Should I see a decrease in cholesterol if I stick with the me to lifestyle. I’ve read the article you referenced, but couldn’t find information on how long an improvement of overall cholesterol might take.

Jen
Guest
Jen

Hi there! I am going into my 4th week on keto and so far so good! I’ve lost about 10 pounds so far and I feel pretty good. I did gain back a couple of pounds going into this week, so I’m doubling down and upgrading my meal plan. TBH, I’m getting really tired of eggs for breakfast–I’ve never been a big egg eater. I usually do coffee with heavy cream which some days works well as a meal replacement, but do you have any other breakfast suggestions? Like small things I could eat with my coffee to help me… Read more »

Alice
Guest
Alice

Hi Micheal it is amazing how you respond to everyone on here. Quite impressive. Can you workout while doing this? I have heard in the past you should not. Can you also send me the info? I did not see the link at the bottom. Thank you

Catherine
Guest
Catherine

Hello I work out a lot, about 4-6 days a week. I do a lot of high intensity interval training (hiit). Is the ketogenic diet good for someone who works out a lot. Should I just eat more cards, maybe like 60-70g a posed to 40-50g? Thank you.

Sherry Rohrer
Guest

In counting carbs is this regular carbs or net carbs?

Kathy Waite
Guest
Kathy Waite

Did you get my message Michael that I would like you to e-mail me the PDF file. Great info by the way. I would like to get started ASAP. Thanks

Angie Jensen
Guest
Angie Jensen

Please email me a copy. Great information!

Emma Granados
Guest
Emma Granados

Hi, great article! I have a question though, I have fibromialgia and sarcoidosis (although I am in remission of the sarcoidosis ). Is It safe to go keto? I was doing it for two weeks and one day I woke up with half of my face swollen, I got scared and I stopped I was ok, no cravings and lots of energy but I must confess I was scared with my heart and kidneys being affected by so much fat. Can I still go keto but not eating so much fat? I know fat is the key but I am… Read more »

Barb
Guest
Barb

hi Michael, i want to try this just don’t know how to start it..suggestions please

Carma Morris
Guest
Carma Morris

I see the link, but it doesn’t, you know, LINK to anything. help?

Hagar
Guest
Hagar

Will one gain weight back when they stop keto diet and introduce carbs again?

Eleni
Guest
Eleni

Brilliant article I am on this way of eating and doing research. Please may you email me a PDF FILE. I don’t know how to save it where it asks “do you want this as a pdf file” Thank you

Toni
Guest

I have been doing a detox using xyngular, now they are telling me to do the keogenic diet. I just need to lose 20lbs more pounds. I lost 11 with the detox. I do better with a laid out plan. Eat this at this time etc, can you help me with how to eat and when,and how much should I eat. Thanks Toni

Crystle Perez
Guest
Crystle Perez

Thank you, this is very informative!