Here are a few of the most common side effects that I come across when people first start keto. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you’re drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients. To read more on micronutrients, click here >
If you haven’t already jumped on the keto diet bandwagon, I’ll give you a brief introduction. Basically, the ketogenic diet is a super high in fat (65-75% of your diet is fat), a super low carbohydrate (<5% of your diet) and moderate in protein (15-20% of your diet). Surely, not the most balanced of diets considering Health Canada   your diet should contain 10-35% of protein, 45-65% of carbohydrate and 20-35% of fat. So how to you meet that skewed macronutrient distribution? Well, you load up on keto diet staples like meat, fish, butter eggs, cheese, heavy cream, oils, nuts, avocados, seeds and low carb green vegetables. And you cut out all your go-to carb sources like grains, rice, beans, potatoes, sweets, milk, cereals, and fruits. These kinds of restrictive diets tend to make nutrition professionals like dietitians run for the hills but I’m going to give it my honest unbiased account.
I say thank you, Abby, for the time you spent on your research of the KETO diet. I have been wondering what all that fat intake of the KETO diet would do to your liver. It can’t be healthy! But hey, it’s a matter of preference I guess. I prefer to be healthy. Okay, I’m not obese, I’m 5’1″ with 38 lbs. According to what I’ve read online and what my health insurance says, I need to lose about 15 lbs. I’m 60 years old — so, nah– probably not happening. I may be old, but active (walking 5 miles each day, doing one workout video on Grokker daily, gardening, hiking, kayaking). I want to lose enough weight to feel better (less arthritic) when I roll my butt out of bed in the morning, but I don’t want to deprive myself from the fun of eating. I don’t do fast or fat foods. I love cooking and eating healthy (like greens and everything veggie and beans and healthy grains like quinoa, freekeh, farro, black rice) and I like my beer of and on. I can do without sweets, but I do crave cheese. Take the “likes” away, and I get grouchy. I was trying to go with a low carb diet years ago, but the brain farts that came with it where just too pronounced. My body needs carbs! As long as they’re healthy carbs, I’ll be ok. I stay away from white bread and packaged, processed foods. I cook mostly low sodium and going out to eat is a special occasion. But I do count calories overall. I started logging my food intake on http://www.cronometer.com and that has helped a lot. I can create my own recipes, incorporate them into other recipes, and it gives me an overview of all the nutrients I consumed – both for the whole day or by each food item. I can tell how many calories or sodium is in each of my recipes. When I first started logging stuff on their website, I ran across the setting for “KETO diet”, but after I saw that it required to only eat 100 mg of carbs, I clicked off that one really fast. You get more than that from 1 glass of Porter! I love dark beer and good food. Real food, not pre-packaged powders or bla-tasting boxed food. I want fresh garlic, sumac, harissa. I want spice and texture. And low fat in most foods. If I want fat, I eat real cheese like goat cheddar. But that’s a treat. As long as I stick to my rule of eating at least 500 cal less than I burn, I’m ok with losing weight slowly. I want to be healthy first. So yeah, it’s a matter of preference. And patience. 🙂 To those of you who love Keto, cause it’s fast and it works for you, by all means: stay on it! It’s your body. My body runs better with a balanced diet. And that’s my 5 cents worth. 🙂
There are loads of varieties, with books for beginners, slow cooker recipes, and fat bombs.  With these in mind, we have put together a list of our favorite 10 books here. These books cover a number of cooking levels and points of the ketogenic diet. The books below also cover everyone from the seasoned keto fanatic to someone with no experience. So, in no particular order, let’s get started!

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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.

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Eliminating several food groups and the potential for unpleasant symptoms may make compliance difficult. An emphasis on foods high in saturated fat also counters recommendations from the Dietary Guidelines for Americans and the American Heart Association and may have adverse effects on blood LDL cholesterol. However, it is possible to modify the diet to emphasize foods low in saturated fat such as olive oil, avocado, nuts, seeds, and fatty fish.

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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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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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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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Hey Chantelle, I would avoid chewing gum because most of them (even the sugar free kind) use sugar alcohols that are not keto approved like malitol and sorbitol. Although it is a small amount, it would still be advised to avoid them. Also, a lot of people feel that the action of chewing leads your brain to think you are consuming food and if no food is coming in, it may lead to your brain thinking you are hungrier than you actually are.
Since the ideal protein intake is fixed based on your lean mass and activity level and your net carbs intake is specified by you, the only macronutrient that needs adjusting is the fat intake. Your fat intake is used to adjust the calorie intake. The more fat, the more calories. Typically, you adjust fat so that you reach but not exceed your target calories.
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!!! =)

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I do not think you are glad this diet was effective for this person. Your video recipe reviews are juvenile at best, and your overall review is extremely negative. My personal experience is wt loss of 60 lbs in 11 mos; three migraines in 11 mos vs minimum of three per month for over 53 years, and all I was trying to do by starting keto was delay type 2 genetic diabetes onset . I am no longer prediabetic and I have taken less sumatriptan in one year than I have historically taken in one month. I sincerely hope your review has not prevented one person from enjoying their life to the degree I have in the past 11 months as a direct result of the keto diet. Shame on you!

Another thing we know about diets and weight loss is that the results are not easily maintained. I’ve written about this in depth with regards to the participants on the Biggest Loser. This was evident in a study  analyzing 31 long term studies on dieting, which found 2/3 of dieters put back the weight they lost. Other research has reported the failure rate may be as high as 95%. This isn’t specific to the keto diet but rather, any diet that is restrictive and unrealistic may be nearly impossible to sustain.
Here’s why. All of these effects take time, but a reasonable explanation as to why the keto diet leads to rapid weight loss is due to the loss of water weight. One of the concerns with the keto diet is the loss of muscle mass and the depletion of glycogen stores. Glycogen, which stores our glucose, also stores water, so when stores are depleted, we flush out excess water. In other words, that rapid weight loss isn’t fat, it’s just water.

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2 days from grains my stomach bloat was gone and I knew at that point everything this article and American diet was a lie. I’ve been on keto for over 16 months. Down 50lbs. In 6 months. I am ripped. Haven’t lost any muscle mass. I eat greens protein and healthy fat. I whole juice to get macros and yes I add watermelon or berries fo palatability purposes. I still eat carbs just healthy choices. I’ve become carb tolerant.. your liver will produce all glucose without ever eating 1 carb. This is biased and poor representation of keto lifestyle. When your starving and no carbs to choke keto will still thrive on either or fuel.
I do not think you are glad this diet was effective for this person. Your video recipe reviews are juvenile at best, and your overall review is extremely negative. My personal experience is wt loss of 60 lbs in 11 mos; three migraines in 11 mos vs minimum of three per month for over 53 years, and all I was trying to do by starting keto was delay type 2 genetic diabetes onset . I am no longer prediabetic and I have taken less sumatriptan in one year than I have historically taken in one month. I sincerely hope your review has not prevented one person from enjoying their life to the degree I have in the past 11 months as a direct result of the keto diet. Shame on you!

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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.

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“Keto diets should only be used under clinical supervision and only for brief periods,” Francine Blinten, R.D., a certified clinical nutritionist and public health consultant in Old Greenwich, Connecticut, told Healthline. “They have worked successfully on some cancer patients in conjunction with chemotherapy to shrink tumors and to reduce seizures among people suffering from epilepsy.”

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Make things yourself. While it’s extremely convenient to buy most things pre-made or pre-cooked, it always adds to the price per pound on items. Try prepping veggies ahead of time instead of buying pre-cut ones. Try making your stew meat from a chuck roast. Or, simply try to make your mayo and salad dressings at home. The simplest of things can work to cut down on your overall grocery shopping.
I tried the ketogenic diet and it really helped me even out my energy levels and I don’t grave sugar anymore. I had issues absorbing my B vitamins. I had high candida and l-acidophylis levels. I was also addicted to sugar. I started this 3 years ago, and since about a year ago, I’ve added fruit. Now I enjoy a little rice and potatoes as well. I even had a bite of chocolate cake and didn’t die. I started out at 112, lost 10 pounds within a month and have slowly gained most of it back. I am happy I did it, but I will be more confident to add more carbs, although it will mostly be in the form of more fruit and starchy veggies. Thanks for your article.

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First off, I will say the ketogenic diet is not for everyone for their individual health reasons. However, reading through many of the posts where it didn’t work for people I would be willing to bet 90% of the time there is an obvious reason and no offense to that person but maybe a little more research would have helped. Something as simple as consciously increasing salt intake, or taking a multi-vitamin to get the minerals you need could help. Everyone’s body is different and some people can’t eat as much cheese for example (like my wife), as others can. If you feel off, or just don’t feel right before abandoning the diet please look up your symptoms and see if there’s a simple fix. It can really be worth it.
What’s great about Leanne Vogel’s approach is that personal plans can be tailored to suit individual needs if you do not want to fall under strict dietary boundaries. And, if you feel that sticking to a diet will often lead to you counting your calories, fear not. This book will help you from limiting your intake. It’ll also keep you stay feeling full all the while burning your body fat and maintaining a nutritional ketogenic state. This will also keep you full of energy to maintain a life well-lived. Definitely one of the best keto cookbooks available. 
Hi Julie, thank you for stopping by. As someone who has been on this diet for over three years, I can tell you that eventually, you will be able to add more fruits into your diet. Remember that once you reach your goal weight you will be in maintenance mode and will have more food options. You may find that bananas cause you to crave sweets and may never eat them again, but I loved adding fruits back in my diet!

Shopping for the keto diet will take some time to get used to. You’ll be navigating parts of the grocery store that you may not be familiar with. You’ll also be purchasing items you’ve never cooked before. However, with planning and dedication, low carb shopping will become easier. Just remember to make a list before you visit the store and stay toward the outer aisles of the grocery store. In no time, you’ll be an experienced low carb shopper.

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I also want to add that I absolutely agree with your verdict! As a type 1 diabetic who has experienced the sickening feeling of ketones’ presence, and known about the dangers of ketoacidosis since childhood, the concept of this diet for weight loss has always rubbed me the wrong way and struck me as a bit off (although I know ketosis is a different thing and is alright for the body, its extreme form is ketoacidosis, after all). I also have seen the diet, used for weight loss, cause dramatic results that then rebounded afterwards. I understand it is an incredible revelation in treating some epileptic individuals, and I see how it makes sense and can be helpful for type 2 diabetics or pre-diabetics. But as for a weight-management diet, like with everything else in life, I think we should strive balance. And enjoying summer peaches!
Today we are sharing this extensive Keto Food List and FREE printable Keto Grocery List. If you scroll down to the bottom, you will find links to purchase some keto food products that you may have a hard time finding in your local grocery store. When I first started keto, I had a hard time figuring out what I could and couldn’t eat, which is why I decided to create this huge list for you!
The 30-Day Ketogenic Cleanse offers a step-by-step guide to approaching what some may see as a lifestyle change. The day by day guide is highly informative as each day’s diet is broken into its constituent parts. This further informs readers as to how their day-to-day diet is working to nourish and improve their body. The book breaks down what it takes to go into a ketogenic state while staying healthy and enjoying truly delectable food. From our standpoint, this really is a great resource and truly one of the best keto cookbooks out there.

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As someone who is prediabetic, Keto has been a godsend! I thought I was just a glutton, but now I’m certain I am actually insulin resistant. I am on Keto and can manage half a cup of blackberries without coming out of ketosis, but almost any other carb/sugar and I become a mindless food consuming zombie. I literally feel like I have zero control over my ability to stop eating. Also before trying Keto, if I was not able to eat constantly throughout the day I became grumpy and tired. Like none tired where it felt like I had lead running through my veins. On Keto, I can go a good 5-7 hours without eating and I don’t feel off at all. I am hoping to lose weight, but mostly I do not want to become diabetic and my problem is that I am insulin resistant. I do plan eventually to eat more black beans, vegetables and fruits again. Maybe a little chocolate on holidays and cake and ice cream on my


I recently went to a walk in lab and found that I have high cholesterol and I am pre-diabetic. However, I am well on my way to healing my body with nutrition and supplements. I was able to reverse all my pre-diabetic symptoms in a few days (brain fog, blurry vision, thirst, frequent urination) and I have amazing energy and mental clarity now. I’m losing weight without hunger or counting calories. I eat low carb produce, poultry, fish, nuts and dairy. I believe that the key to avoid diabetes is to drastically reduce or eliminate grains, sugar and any type of processed food or cured meat from your diet. For cholesterol, I take plant sterols/stanols before meals and tumeric & black pepper, fish and flax oil. I believe that everyone who eats meat should take plant sterols (Try Minute Maid Heart Smart OJ!). It is the ultimate preventative, because it is not usually not possible to reduce your cholesterol enough with diet and exercise alone.

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