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.

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Thats a lie. I hear this from keto cultists all the time. They constantly have to defend that they eat tons of veggies. They do, tons of the same 5 veggies. Lost 3 lbs in 5 months on keto. Lost 10 lbs on IF in 10 days. The constapation and constant craving for carbs…which never go away (another keto lie, carb crave never goes away) stay away from this diet…in 10 yrs we’re gonna see people dropping like flies from heart attacks!!


A meta-analysis of 13 randomized controlled trials following overweight and obese participants for 1-2 years on either low-fat diets or very-low-carbohydrate ketogenic diets found that the ketogenic diet produced a small but significantly greater reduction in weight, triglycerides, and blood pressure, and a greater increase in HDL and LDL cholesterol compared with the low-fat diet at one year. [10] The authors acknowledged the small weight loss difference between the two diets of about 2 pounds, and that compliance to the ketogenic diet declined over time, which may have explained the more significant difference at one year but not at two years (the authors did not provide additional data on this).


If you stick to g of carbs, g protein, and g fat, you will eat kcal and lose kg (lbs) in the first month. Keep in mind that your body weight can fluctuate by ±2kg (±4lbs) on any given day from water weight and what's in your stomach. Recalculate your macro ratio once a month! Changes in body composition have a large influence on the recommendations and weight loss.

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This is of course just an overview of what you can eat, but these are things I’m most likely going to pick up from the grocery store. I also didn’t want to include crazy expensive specialty items like Erythritol for beginners. I think we all get excited about making our favorite junk foods in the style of our diets right away. This is fine…but it can be very expensive, time consuming and exhausting. Stick with the basics, especially when first starting out!

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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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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.

Are cashews Keto friendly


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.
A: The amount of weight you lose is entirely dependent on you. Obviously adding exercise to your regimen will speed up your weight loss. Cutting out things that are common “stall” causes is also a good thing. Artificial sweeteners, dairy, wheat products and by-products (wheat gluten, wheat flours, and anything with an identifiable wheat product in it).
Strict dietary restriction means we may be missing out on crucial vitamins and minerals. With the keto diet, major minerals that are missed include sodium, potassium and chloride which is why they are typically supplemented with a table salt tablet. Other vitamins that might be missed out on include vitamin D, calcium, magnesium, selenium and zinc. The lack of vitamin D and calcium puts keto dieters at risk for reduced bone health and increased risk for fractures and long term bone diseases.
The Wicked Good Ketogenic Diet Cookbook by Amanda C. Hughes is a great little cookbook, with recipes broken down into categories by breakfast, drinks and smoothies, snacks, sides, desserts and by protein. If you like Wicked Stuffed, then this is the book for you! More often than not, ketogenic cookbooks can often be quite serious and somber. However, this is a fun and friendly look at how switching to the ketogenic diet can be healthy and wholesome. Definitely one of the best keto cookbooks around, and definitely one of our favorites.
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
Since our body isn’t used to using ketones, we tend to feel flu-like when in ketosis. Lots of brain fog, fatigue, headaches, nausea and poor endurance. You also get bad smelling breath, sweat and pee from the acetone (a byproduct of fat metabolism). Sexy? Not so much. Thankfully, if you are in ketosis long enough, a lot of people report that most of these side effects start to go away.
Look, keto is simple. Please stop complicating it. You can honestly eat any food and stay in ketosis as long as you eat less than 25-50 grams of carbs a day. If you are an athlete you can eat up to 100 carbs per day. No food, I repeat NO FOOD is a keto food. Like hummus? Eat it! Like pineapple? Eat it! Unless you have a metabolic disease that causes your body to be super sensitive to sugar you can eat pretty much any whole food and remain in ketosis. 

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Your glycogen stores can still be refilled while on a ketogenic diet. A keto diet is an excellent way to build muscle, but protein intake is crucial here. It’s suggested that if you are looking to gain mass, you should be taking in about 1.0 – 1.2g protein per lean pound of body mass. Putting muscle on may be slower on a ketogenic diet, but that’s because your total body fat is not increasing as much.5Note that in the beginning of a ketogenic diet, both endurance athletes and obese individuals see a physical performance for the first week of transition.

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With more than 200 pages of colorful, informative recipes, The Essential Keto Cookbook is, as per the title, a tome of vital food options for those following the keto diet. The authors, Louise and Jeremy Hendon, are a power couple in the field of high fat, low carb diets. Alongside each recipe, the authors have provided the full nutritional information including the carbohydrate counts, to help you keep track of what you are consuming. As part of this purchase, you will also get a fully developed meal plan to assist you in sustaining this energizing and filling diet.

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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.
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Disagree. I’ve been eating like this for ten months. I still enjoy carbs on the rare occasion but stick to a ketogenic diet most of the time. Ive lost 94lbs. I understand people lose weight in other ways but for me this worked. I eat 10x as many green vegetables as I ever have (at least 2 meals a day). My blood pressure dropped drastically in the first month. My cholesterol, triglycerides and blood sugar all normalized within the first 90 days. I don’t see any reason not to continue. I find this way of eating empowering and not restrictive. Before you call something a fad, because you obviously don’t fully understand this, you ought to read something from people other than the people you agree with. This is the problem I have with dieticians and most doctors. You don’t think for yourselves. You follow whatever the accepted guidelines are and spout them off without ever asking if they are right. It’s easier to stand with the crowd. I get that. But do not use your expertise as a means to criticize real progress. I would think as an expert your would be a proponent of what works! Have you ever been morbidly obese? Do you know what it is like to think your going to die from a heart attack at a young age? Do you know what it’s like to know your going to get type 2 if you can’t overcome your weight? Eating this way got me out of all of that and gave me my life back. Come down from the Ivory tower… Just maybe a little less judgement, a little more open minded 

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My submission is, that a healthy body – liver, pancreas, kidneys – know how to maintain the right balance and produce or dispose of fuel, either glycogen or ketones as needed. I disagree that glucose is the favorite fuel, it is only the easy fast fuel for the body, which has one great advantage – PERFORMANCE! Both muscle and brain, fast performance is fueled by carbs. But, for ENDURANCE, it is ketones which are the best fuel, and moreover, burning ketones leaves less waste to be disposed off. I think that for athletes, the challenge is how to find the right performance-endurance balance.

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The 30 Day Ketogenic Cleanse is another book by Keto veteran Maria Emmerich. The book is aimed at a 30 induction into the ketogenic diet, for beginners or those who have stopped and want to restart keto. This step by step guide looks at what’s the best way to jump into a diet which some people may find challenging or hard to follow. Maria Emmerich is someone with a great deal of knowledge in this field. This gives her the ability to help even the most fearful potential participants to approach this great, energizing diet.
Today, the ketogenic diet is the world’s fastest growing diet, and with good reason. When practiced correctly, it has been proven to burn fat, reduce inflammation, fight cancer, balance hormones and gut bacteria, improve neurological diseases, and even increase lifespan. Unfortunately, many people remain unaware of several key factors that are crucial to the diet’s success, setting them up for frustration, failure and relapse.

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Thank you SO much for your blog post. My niece went into Ketoacidosis recently and I compared it to what a former RN in my neighborhood has been doing & recommending to everyone (& they believe her because she used to be a nurse, but definitely NOT a Dietitian). Anyway, after reading, I learned they are completely different, however if a healthy person does test for ketones in their blood, what are acceptable levels? (This same nurse tests for ketone levels). I appreciate how much work you put into this write-up and honest feedback! (I work with 2 RDs who agree with you!)

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I had high blood pressure, was going into atrial flutter, obese, tired, moody and hurting and miserable, I kept having allergic reactions to the medication for my blood pressure which enhanced the atrial flutter, my doctor and cardiologist suggested that I go off all medication and approach this by getting rid of the problem, being obese. I started with a lower fat version of a Keto diet (I needed the fat on my body to be used before the fat in my diet). I eat small amounts of fruit and about 2 lbs a day of veggies and I manage to stay under 30 g of carbs a day, which works for me. I lost 40 lbs in 10 weeks. Here is the clincher, every 2 weeks by blood work was done by my doctors and everything is improving drastically, also I was getting the bod pod completed every 2 months to check my body weight / fat percentage, and I am not losing muscle, I am losing fat. I noticed that it was mentioned that it is too hard to sustain this way of eating, but there is really only one choice for me..putting that crap in my mouth is just putting poison in my system and I don’t want that ever again. I eat better now that I have ever ate as I am eating real food. I know dietitians were taught and trained to help people lose weight, but like any industry things evolve and change and things progress, and one must be open minded that there are different approaches that work for different people, and that as a professional dietician, I would expect them to see that there is more than one option to help people. Some people do just fine on 100 g carbs a day and I don’t, as I was addicted to carbs / sugar and now I am free of those drugs and I am healthy and happy. Everyone keep an open mind and try adaptations that work for your body and situation.

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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.

Having said that, there are also studies suggesting that long term carbohydrate restriction diets (aka. the keto diet) may result in fast short term weight loss but people gain it all back in the long term. An RCT put 63 individuals on a low-fat diet or a low carb diet, and the study found the low carb dieters lost more weight compared to the low fat group by month 3 and 6, but that the weight loss evened out by month 12. This was confirmed by a Meta-analysis which found that while low-carbers lost more weight than low-fat dieters but the differences disappeared by the one year mark.
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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I did the Keto diet for 26 days. I’m not really what anyone would consider overweight but did lose 11 pounds. My heart rate is out of control. My resting heart rate is 98 and my blood pressure is above high. I’m actually a little scared. I loved the diet and being on it, but as someone who always had optimal blood pressure and pulse before and great endurance for intense workouts, I’d say the diet has destroyed that. I wish I’d have known before. I didn’t take magnesium, potassium or salt drops like so many told me I should have been doing. (Didn’t realize this before) In my opinion, if you need to do that to stay alive on a diet it isn’t safe! I have lost weight in much healthier ways before without needing to supplement to stay alive. I am now working on getting my heart rate down at the age of 33 and 145 pounds. Such a ridiculous outcome. Diet fail!
To calculate your calorie needs, you need to enter your age, gender, height, weight and activity level which includes exercise and other physical activity. Finally, select your chosen stringency of the diet from the drop down: ketonic, moderate and liberal, with C/P/F representing the percentages of carbs, proteins and fats in the dietary mix. The ketogenic calculator will display the amount (in ounces or grams) and caloric equivalence of the carbs, proteins and fats (lipids) you need to consume per day. You should try to eat according to the macronutrients given and to spread your meals out during the day, but you should not be overly worried about getting the exact numbers each and every day and meal as small fluctuation should be OK as long as you are close to the estimate.

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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While I do appreciate the amount of research that went into this article, I need to weigh in here— no pun intended. I am a 44 year old woman who suddenly and inexplicably gained a lot of weight at about age 20 and pretty much (albeit a few bouts of massive dieting and exercising) have remained fat until the age of 42. I had always been thin without having to give my lifestyle much thought before my sudden weight gain — so I have spent the last 20+ years becoming pretty proficient on learning how the body uses fuel. I have had success losing great amounts of weight a few times in my life — twice reducing my calories the “nutritional counseling” way — using the old school and outdated food pyramid and tons of exercise. It took literally having to spend hours and hours at the gym — being miserably hungry all the time — only to achieve slow progress at the scale. Months and months I would spent this way only to gain the weight right back the minute that I let go of the reins. I’m always hearing about “sustainable lifestyle changes” from you nutritionists— an I believe in daily exercise — but that lifestyle was completely unsustainable in the long term which is why so many people are unsuccessful.
Get Plenty of Sodium. This might sound counter to what you’ve been told before, but your body really needs sodium. It’s one of the ways that your cells transport nutrients in and out of cells. And when you stop eating processed grains and sugar, you often get much less sodium. So when you go keto, just be sure that you’re eating salt or sodium-rich foods. If not, you will often experience fatigue. 

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Hi Hannah! Thanks for stopping by from PJ affiliates. Actually my information is correct. Trust me, I do make mistakes from time to time, but Keto is actually a low carb, moderate protein, high fat diet. You can have fruit on Keto. That’s the great thing about Keto as long as it fits your macros and won’t throw you out of ketosis you can eat a variety of foods and you should! Natural and clean foods are great sources of vitamins and minerals that your bodies need to thrive and survive and while it’s a great idea to go easy on foods that will cause insulin spikes when you first start Keto once you reach your goal weight and entire maintence mode you can add more and more fruits and veggies. What many people don’t understand is glycemic load and glycemic index and that’s something I plan to start talking about here very soon! We aren’t paleo believe me my family wishes we were! Thanks again for the visit and if you’re interested in learning more about how we do Keto keep stopping by!

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DEXA scans are proven to be the most accurate measurement of body fat. They’re commonly available at gyms and some doctor offices when requested. If you don’t have access to this, you can always go the old-fashioned route and use a good quality caliper. The last resort is using a guide to visually estimate – this can sometimes be a little bit inaccurate, so try to over estimate your body fat percentage.
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.
So one study looked at the long-term effects of a keto diet in obese patients and after 24 weeks, patients lost weight, reduced their total cholesterol, LDL, triglycerides and increased their HDL. Another study conducted on 132 obese patients found that the low carb (keto) group lost more weight than the low fat group while improving biomarkers like decreased triglycerides, improved insulin sensitivity, and decreased fasting glucose. This all was confirmed in a 2013 meta-analysis, 13 RCTs (1,569 participants) found that patients assigned to a very low carbohydrate diet resulted in greater weight loss compared to those assigned to a low-fat diet.
From a personal standpoint. I’ve been on the Ketogenic diet now for 5 months. My A1C went from 8.6 to 6.3. I no longer require medication. I get a full panel done on my blood every 6 months and my blood pressure is dropping. The doctor says if it continues, I won’t need the medication anymore either. I do not find it hard to stay on the diet as there are many delivery services that you can use when you simply don’t. I’ve lost 41 lbs. I work out 5 days a week, lifting weights, about 1 hour a day. The mistake most people make is thinking of this as a diet. This mentality will cause a person to fail. It is a life style change that needs to be permanent. The medical community and bad advice from gurus and nutritionists that really do not understand this diet or are informed of the latest research and studies continue to provide inaccurate information. 

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