So where did the ketogenic diet come from? Interestingly enough, this fad diet didn’t spark from a celebrity endorsement or some guy missing a medical license. There’s evidence of the keto diet being used back in the early 1920s to treat severe childhood epilepsy and it’s still being used today for that purpose. Research suggests that the production of ketones may influence neurotransmitter activity in neurons allowing for a reduction in seizure attacks. A recent Cochrane Review demonstrated a 30-40% reduction in seizures compared with non-keto diet controls. One thing to keep in mind, however (which is a theme when discussing the keto diet) is that it’s generally difficult to adhere to and difficult to tolerate for a lot of people. In other words, people go on it and then come off it pretty damn quick.

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Steven has over 10 years of experience in online media industry at various positions throughout the editorial cycle. Because of his interest in presenting scientific knowledge to the general public as well as providing a platform for information dissemination, Steven decided to bring together a team of like-minded individuals and started Top Health Journal.
All I know is that by cutting out foods like bread, that have arguably no nutritional value whatsoever, I’ve lost fat weight and have been able to retain (and grow) muscle through workouts. Not only that, but I am markedly stronger, and I don’t suffer any effects of malnutrition. I don’t want to be one of these people that despite eating a “balanced diet” simply gets fatter as they get older, because of how carbs screw up your insulin resistance levels and cause your body to store fat (particularly visceral fat in men) where it isn’t needed.

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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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Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.1There are scientifically-backed studies that show the advantage of a low-carb, ketogenic diet over a low-fat diet. One meta-analysis of low-carbohydrate diets showed a large advantage in weight loss. The New England Journal of Medicine study resulted in almost double the weight loss in a long-term study on ketone inducing diets.

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Been doing keto since Dec. 26, 2018. I started for weight loss but got a few bonuses so far. Haven’t had a hotflash since starting, sleep so much better, brain fog gone and more energy! I’m perimenopause. I researched a lot before starting…realized the SAD way of eating is horrible. Carbs and sugar are not necessary. Dr. Phinny and Dr. Volek have the science behind this on YouTube (videos). Quite eye opening.

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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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The low-carbohydrate diet options available in this book are also sugar-free, gluten-free, legume-free and in some cases dairy-free. While these may seem like restrictions on your diet, this book has so many delicious recipes to offer that you’ll not even miss carbohydrates or sugars, so often a major part of contemporary diets. This book also contains an in-depth list of foods which are suitable for eating when following keto. This ketogenic diet food list will help you stick to the diet while enjoying delicious food.

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This way of eating is a lifestyle and it has never failed, because we are all the same. The only variations are peoples environments/ temperature and food availability. Of course if someone lives in Siberia they will not eat the same as someone who lives in Phillipines; and not everyone has access to the healthiest environment and the healthiest cleanest food.
What really killed it for me was the unrealistic restrictions of the entire day carbs count you should end up with – there is no f***ing way I can get by one full day with 20 grams of carbs and under. Just one of my meals ended up with at least 15 grams of carbs (half small onion-small red bell pepper-half cup chopped mushrooms-cup green beans), sometimes 20-25, times 4-5 meals (amature bodybuilder) and I end up with ~100 grams of carbs per day, at least.

The keto diet is high in fat, moderate protein, and low in carbs. You will avoid foods that are high in carbs, including some fruits and vegetables, most vegetable oils (like canola and corn oil) sugar, and grains, to name a few. Instead of going over all the foods to avoid, it is easier to print the keto grocery list pdf at the bottom of this post and stick to those keto foods for simplicity.

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Hi, I think Keto is a great starting point. I am almost 60 years old and finally feel good, no fogginess or sluggishness. For the first time I have no hippy handles and my tummy is flatter – no bloating or puffiness and I feel more energetic. I have only been doing Keto for about 4 weeks. I am so happy with the results!! I will continue for another 8 weeks or so then I will add more foods back in BUT moderation is key. I will slowly up my healthy carbs and find what is good for me. Happy days everyone!!! =)
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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I love prepping meat days in advance, so I don’t have to cook meat for every meal. Organic processed meats are quick and easy, but they also cost more than cooking, so it’s up to you. Also, be sure to save bacon grease for cooking other foods. I use bacon grease when I fry veggies (if I need extra fat) and chicken and it tastes great! Avoid sauces unless you are using low carb meat sauces or dips.
I’m throwing in the towel but will continue working out as I LOVE it. I am going to eat sensible, keep up the weight training and see how it goes. I feel like I gave it a good run but if I haven’t seen results in 90 days I don’t feel this is the best way to eat for my body. I’m curious if anyone else has had lack luster results like mine while being diligent with a strick KETO diet.
Thank you for posting Julie Martin. Abbey, have you ever been forced to loose a significant amount of weight? It is unfair to minimize the challenges that come along with consistent weight loss over a long period of time. Please provide information about any diet that has high success statistics when it comes to significant weight loss. Julie I plan to join your Facebook group and would absolutely love to have someone with your positive outlook to support my weight loss challenges.
The keto diet is high in fat, moderate protein, and low in carbs. You will avoid foods that are high in carbs, including some fruits and vegetables, most vegetable oils (like canola and corn oil) sugar, and grains, to name a few. Instead of going over all the foods to avoid, it is easier to print the keto grocery list pdf at the bottom of this post and stick to those keto foods for simplicity.

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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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Have been on low carb high fat diet for 5 months. Just had blood work done. Was prediabetic now normal. So lucky to have Dr. who supports lchf and Keto way of eating. Maybe Keto is not right for everyone but it certainly is for huge numbers of people. Personally, I have never felt better and I will keep promoting it to everyone wanting to listen. Pain in knees so much better. I haven’t taken a painkiller in 5 months.

If you are looking to put your health on a new track, these books can help you renovate your life. Whether you are dealing with weight issues, or other health concerns such as Type-2 diabetes, autoimmune disorders, depression, Alzheimer’s, or some other gut and brain health related issues, you will be able to find value in any of these keto books on our list.
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.
DEXA (Dual-Energy X-Ray Absorptiometry): If you can afford it, a DEXA scan will give you the most accurate results. A DEXA is an X-ray treatment that measures body composition and can detect bone mineral density, lean body mass, and fat mass with great accuracy. However, they can only be done on a health facility and a comprehensive session can cost up to $160.

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Abbey, I appreciate the article, it’s helped me come to a decision on KETO. I’ve been on KETO for over 3 months, I’m a woman of 55 and post menopausal with a good 40 lbs of fat to lose. I work out 3-5 per week at an intense level doing cardio, HIIT and weight training and I have NOT lost any weight (ok, a single pound). I am in Ketosis most of the time (testing often) and I’ve been eating 1,200 to 1,300 cals per day. My carb intake around 15-20 grams per day, Fat around 90 grams and protein was about 45 grams until I increased it after learning I had lost muscle mass confirmed on a SECA scale.

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This way of eating is a lifestyle and it has never failed, because we are all the same. The only variations are peoples environments/ temperature and food availability. Of course if someone lives in Siberia they will not eat the same as someone who lives in Phillipines; and not everyone has access to the healthiest environment and the healthiest cleanest food.

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I started Keto 100 days ago after seeing numerous family members losing a lot of weight and inches. They are getting good blood results from their doctors too. I did some research before I started and found many pro’s and con’s but decided the pro’s out weighed the con’s as long as my medical team approves. I have lost 22lbs but more important I’m down many percentage points in body fat (17.35% total now) during this time and have just received the most amazing blood work results I’ve had in years, I’m 60 years old. I told my nurse practictioner and my cardiologist how I’m eating and my N.P. said she doesn’t know enough about it but wants to know all I could tell her and my cardiologist said different diets work for different people but keep doing what I’m doing, they both just want to keep monitoring my progress with blood work and followups. I really feel the best I’ve been in a long while. When I reach a body fat percetage I’m comfortable with I might boost my carbs up to 50grams per day and decrease the fats a bit. My cardiologist says I don’t care what you eat on Friday night but the rest of the week be very mindful of your diet and blood work never lies. I can live with that.

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I do want to point out an inaccuracy in your description of ketoacidosis. If a Type 1 diabetic “and/or does not eat enough carbohydrates,” they will not enter a state of ketoacidosis. It is the opposite. Ketoacidosis can occur if a diabetic consumes carbs without having enough insulin to allow the body to use glucose for energy. In contrast, not eating enough carbohydrates for insulin that was already injected causes hypoglycemia. 

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