High-carb diet – like SAD – is outright harmful and statistically it is proven, since the overall health of North American population deteriorates steadily since the 70s. Low-carb, high-fat diet is definitely less harmful; in my opinion it could be beneficial for the vast majority of humans. Whether one can plough through the addiction of sweets, that is totally different story.
When you consider what excessive consumption of carbohydrates (and I do consider the RDA of 250g excessive) do to the human body I find it kind of sad that nutritionists still by and large pedal carbs as a hugely necessary forerunner to being a functioning human. The sugar industry pedalled the “fat is bad” lie for decades and the introduction of low fat foods duped millions of people into becoming obese. A lot of people still don’t get, for instance, the difference between blood cholesterol and dietary cholesterol.

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No one is trying to diminish your success, but it does not work for everyone, and studies show it can have long term negative effects on your overall health. If you look at the Meta-analysis it shows a calorie restricted diet and Keto for 12 weeks had the same weight loss. There are also many studies that suggest looking back at people after one year those on a calorie restricted diet kept more of their weight off. The only one it does better than is just a low fat diet, which Dieticians stopped suggesting long ago. And as Health Care professionals we read the “REAL SCIENCE” not the internet articles, You Tube, Blog, book writers. One of the books written about it by Dr. Jason Fung. Have you looked him up on PUBMED? He has not written one article published in a real medical journal to be such an expert. It is not magic, it is not a cure. If you like the diet and it does not mess up your cholesterol then so be it but promoting it to others not knowing their medical history can be dangerous. What people don’t realize is that for year’s we have known that if you lose 7-10% of your own body weight your blood sugars will improve, cholesterol, and blood pressure. But you don’t have to do the fasting and put more burden on your Liver or potentially increase your risk for cardiac problems eating such high fat. If you do high fat at least do plant fats and not animal fats. But of course everyone is happy with your success but just keep a tab on your lab work.

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It’s always good to go into the grocery store with a game plan so you don’t buy things you’ll regret later. I also like to keep things as simple as possible. Going through Pinterest, every recipe seems to have a bazillion ingredients, take hours & a culinary degree to make, or require random ingredients that are annoying to find and super expensive.

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“These diets are so unsustainable and in the long term, just not worth it!” Most definitely in your opinion. I did a LOT of research on Keto before I started it in 2009. I lost 130lbs. It’s not a diet, it’s changing the way you think about food and fuel for your body. And once you do that you understand food freedom. I eat mostly Keto but if I want a beer and a piece of Watermelon I will let myself have one. True it’s not for everyone, not everyone has the willpower to control what they put in their mouth. We tend to reward ourselves with food instead of using it what its for, nourishment and fuel. It’s why our country is dying of obesity. Awesome that a size 10 women can put what she wants in her mouth everyday, exercise, and it not affect her weight but guess what, you are becoming the minority.

I am with you! I have been a WW member and been years without going outside of my suggested guidelines. I would lose weight, plateau, go on one of their plateau breaking diets for two weeks then have to go off and slowly gained weight again. I was teaching my body to live on less. I have been down as low as 800 kcal a day and not losing. Eat more fiber so you feel full was what I was told. Try eating 800 kcal, high fiber and see how balanced your diet is. I am eating between 1800 – 2000 kcal now and dropping 10 – 15 lbs a month on Keto. Long term diuretic user, I no longer have water retention. I am salting and using fat and I am off my blood pressure medicine. I am not hungry so I am wondering why is this not sustainable? I eat mostly carbs from vegetables, I eat a variety of meats, I eat a variety of vegetables, I feel great and my blood tests are better than they have been in 2 decades. I am starting to feel that the carb revolution is because we are told by the government what is good to eat. We all know that vegetables are good to eat but the government subsidizes corn, wheat and soy, not spinach, kale and cucumbers. Do your research, follow your hearts, do what works for you.

Our dietary choices remain our most powerful ally in remaining healthy and combating disease. In Keto Diet, Dr. Josh Axe explores the emerging science that is converging around both the threat of carbohydrates and sugar as well as the powerfully salubrious benefits of a diet that augments our utilization of fat, and specifically ketones, to power our physiology. And beyond providing an in-depth exploration of this exciting science, Keto Diet provides the user-friendly tools that will allow every reader the chance to implement changes to regain and safeguard their health.
Two years ago, LeBron James famously lost 25 pounds and upped his late-game endurance by cutting carbs and sugars from his diet. Tim Ferriss, the author of the Four-Hour self-improvement book series, followed a strict keto diet to cure his Lyme disease, and performs a long multi-day fast every four months as a means, he says, of pushing ketosis further and starving incipient pre-cancerous cells of sugar (more on that later). Last summer, Sami Inkinen, the ultrafit co-founder of real estate juggernaut Trulia, rowed with his wife from California to Hawaii in record time on a keto diet, to promote high-fat eating and raise awareness about the dangers of too much sugar. The Keto Diet, say its ardent supporters, is a natural way to literally reprogram your metabolism and transition to an upgraded operating system. You’ll ultimately feel better and perform better, and your body fat will plummet.
Anyways, I am feeling so much better without the weight, my sleep apnea is gone, my blood glucose is lower and the edema in my legs is gone. But I do have concerns about the saturated fat, my HDL/LDL and I do not like the “nail polish breath”. Once I reach my goal, I plan to transition to more of a Mediterranean style diet but still with logging and I hope to be able to keep the weight off.

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I’m a Registered Dietitian, and I greatly appreciate your overview. I will admit, I felt the exact same as yourself, but I decided to research it further, and then go on it to test it, and I have to admit, it has changed my view of it completely. I believe as dietitians, instead of telling our clients it’s a fad, educate them on how to do it successfully as a lifestyle and not as a fad. I believe that is the key. I highly recommend “What the Fat” book written by both a Registered Dietitian and professor. Great job going into the science and research. https://whatthefatbook.com/product/what-the-fat/

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I have never been on any kind of diet. I have never been more than 10-15lbs more than I should be. I have no health concerns. I am 55yrs. old with an enormous appetite. Almost everyone I know has been on a diet. My observation is that once you start dieting you start this yo-yo relationship with gaining and losing weight. I have counseled my children to stay away from fad diets. Moderation is enjoyable and sustainable. I love all-inclusive resorts and cruises. If I gain a bit I just cut back a bit. I don’t have a sweet tooth and I am cautious about potato chips and high fat snacks/foods. I love life, I love food in all its variety and I exercise moderately. I don’t have a gym membership. I get a little fresh air with a 30min easy jog.
Anyways, I am feeling so much better without the weight, my sleep apnea is gone, my blood glucose is lower and the edema in my legs is gone. But I do have concerns about the saturated fat, my HDL/LDL and I do not like the “nail polish breath”. Once I reach my goal, I plan to transition to more of a Mediterranean style diet but still with logging and I hope to be able to keep the weight off.

Can you suddenly develop epilepsy


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.
The only way you can know how you respond to dairy is by slowly adding it to your meals. If you eat dairy and don’t notice any issues, you will probably be okay using dairy as a great source of fat. If however, you find that after eating yogurt or cheese you feel bloated, have cramps, get diarrhea or start vomiting, you will want to eliminate dairy until you figure out the cause. In some cases, people who were previously lactose intolerant have been able to add dairy into their diets after eliminating carbs, so you just never know. Food allergies are a tricky thing.

A systematic review of 26 short-term intervention trials (varying from 4-12 weeks) evaluated the appetites of overweight and obese individuals on either a very low calorie (~800 calories daily) or ketogenic diet (no calorie restriction but ≤50 gm carbohydrate daily) using a standardized and validated appetite scale. None of the studies compared the two diets with each other; rather, the participants’ appetites were compared at baseline before starting the diet and at the end. Despite losing a significant amount of weight on both diets, participants reported less hunger and a reduced desire to eat compared with baseline measures. The authors noted the lack of increased hunger despite extreme restrictions of both diets, which they theorized were due to changes in appetite hormones such as ghrelin and leptin, ketone bodies, and increased fat and protein intakes. The authors suggested further studies exploring a threshold of ketone levels needed to suppress appetite; in other words, can a higher amount of carbohydrate be eaten with a milder level of ketosis that might still produce a satiating effect? This could allow inclusion of healthful higher carbohydrate foods like whole grains, legumes, and fruit. [9]

Also, plan for modifications to the meals for other people in your home. You wonít be able to make totally different meals for yourself and your family for the long term. The best approach is to use the main meat dish for your meal for the entire family and then a carbohydrate side dish for your family. For example, if you are eating meatloaf you can add half a potato for the other members of your family.
The ketogenic or “keto” diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, the ketogenic diet was commonly used to help control diabetes. In 1920 it was introduced as an effective treatment for epilepsy in children in whom medication was ineffective. The ketogenic diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer’s disease.

This is a great list of Keto foods. I also try to choose higher quality food sources when they are available and my budget permits, such as grass fed meats and Kerry Gold butter, wild caught seafood, cage free eggs, and organic produce and oils as much as possible. When I travel and eat out, these higher quality options are generally less accessible, if at all. So I don’t sweat it. I just go with the flow. We just have to do what we can when we can. 🙂 Best wishes to all on your personal wellness journey!
There are so many recipes available online, and some excellent resources for anyone following the ketogenic diet. But, there is still something satisfying about having your own physical copy of a cookbook. These recipes will help you ensure you stick to the diet and enjoy healthy, tasty food. The recipe books included here typically contain nutritional information alongside the recipes so that those new to the diet know exactly what they are putting into their body. In addition, having a step-by-step guide to how best to prepare food can often be very helpful. With all that in mind, we thought it would be good to check out what’s available to the public in terms of keto recipe books. A lot of people ask us what the best keto cookbooks available are. The simple answer is it is too hard to pick just one book.
Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. But remember that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) is converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough.
Once the medical community acknowledged the keto diet’s effectiveness in reducing seizure episodes, they decided to look further and study its impact on neurological diseases in general. Neurological diseases share a common problem – a deficiency in energy production. Ketones provide that energy for normal brain cell metabolism, and may even be a more efficient   when the body is in starvation mode. When patients were put on the keto diet, the number of mitochondria (energy powerhouse) in brain cells increased. Ketones may also act as an antioxidant by inhibiting the formation of reactive oxidant species, which is why they may have promising effects in the treatment of certain cancers in conjunction with chemotherapy.

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