Thank you for creating this list! I have an article from Bodybuilding.com to advise how to prepare and be successful before giving up on this plan but the food list was quite short. My trainer suggested this eating plan for me so I found your list so I can go purchase the foods now. I believe I have my macro counts right to start so wish me luck! And thanks again for sharing this !! Rebecca

A useful addition is that of a grocery shopping guide. This is great if you’re unsure as to where to begin when you get to the market. The 30-day meal plan is structured to ensure that you and your family can maintain a monthly rigor to your eating while not getting bored of your food. If you need any additional help from this wonderful author, check out her YouTube channel. She’ll convince you that her book is definitely worth picking up! Definitely one the best keto cookbooks we have read. 

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The ketogenic diet has been shown to produce beneficial metabolic changes in the short-term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. [2,7] There is also growing interest in the use of low-carbohydrate diets, including the ketogenic diet, for type 2 diabetes. Several theories exist as to why the ketogenic diet promotes weight loss, though they have not been consistently shown in research: [2,8,9]

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So if the diet you dietitian maintain so much is so amazing where are the studies about the SAD diet and why are there so many overweight people if everyone is following the SAD diet and overweight. Honestly keto is the most amazing thing that ever happened to me after trying the SAD diet for 15 years and constantly gaining weight with no weight loss at all. I find the review you did full of guess work and no actual research.
Early research into the topic of starvation and low-carbohydrate dieting found that as few as 15 grams of carbohydrates per day can limit nitrogen loss in the body. And raising carbohydrate intake to 50 grams per day severely limits the need for the body to use amino acids for gluoconeogenesis (which is why I suggested setting daily carbs on the low-carb days of The Ultimate Diet 2.0 at 50 grams). This occurs via at least two mechanisms:

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I am Keto proponent. I have been through muscle cramps when missing greens while riding my bike for 100 km in 5.5 hours (and I am going on 64!) Getting kale and spinach and parsley is a must, getting the fruit whole is a must. Consumption of “good” fats like coco, olive, avocado oils definitely does not hurt. Consumption of meat – and of organs, yes, organs – is very important. And finally, monitoring the body reaction and measuring ketones and glucose helps; I am doing observations regularly. What about G=4.2 and K=.3 in the morning? It is not ketogenic state per se, but in the morning my muscles do not need much fuel, and my frontal cortex and red blood cells need only minimum glucose. What about G=5.4 and K=3.6 in the third hour of bike ride, with acetone in the breath high and ketone disposal in urine very low? What about post-exercise levels of G=4.4 and K=1.2, with almost no acetone in breath and urine levels going sky-high because the body needs not ketones any more?

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The keto diet also has an impact on our hormonal levels. Many studies have looked at whether the state of ketosis suppresses our appetite through the actions of leptin and ghrelin. A 2013 study found that after patients lost weight on a keto diet, our hunger hormone (ghrelin) was altered and suppressed. A systematic review also concluded that the state of ketosis appears to be a plausible explanation for the suppression of appetite. So this the keto diet may be good for dieters who can’t stand the discomfort of hunger. Finally, the keto diet also may have an impact on our stress hormone, cortisol. This was demonstrated in a Harvard study where the keto diet resulted in an increase in cortisol in individuals following a very low carb keto diet. High levels of cortisol is associated with insulin resistance, cardiovascular disease and may promote fat accumulation.

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I have enough carbs in a day for all my needs. Just eating proteins alone raise the insuline level, enough for muscles preservation. And I top it with vegetables. I have more than enough. I just to be clear, I don’t think the human body is dumb enough to burn a lot of muscles when you have 100 pounds of stored fat. Why the body don’t store proteins, if it prefers that? Modern nutrition take our body – and us – for fools!
The keto diet also has an impact on our hormonal levels. Many studies have looked at whether the state of ketosis suppresses our appetite through the actions of leptin and ghrelin. A 2013 study found that after patients lost weight on a keto diet, our hunger hormone (ghrelin) was altered and suppressed. A systematic review also concluded that the state of ketosis appears to be a plausible explanation for the suppression of appetite. So this the keto diet may be good for dieters who can’t stand the discomfort of hunger. Finally, the keto diet also may have an impact on our stress hormone, cortisol. This was demonstrated in a Harvard study where the keto diet resulted in an increase in cortisol in individuals following a very low carb keto diet. High levels of cortisol is associated with insulin resistance, cardiovascular disease and may promote fat accumulation.

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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!!! =)

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My biggest beef with this diet is that it focuses on how much and what you can eat and less about the quality of the food you eat. A recent 2018 study found that people who focused on eating plenty of vegetables and whole foods and less on counting calories and limiting food groups, lost a significant amount of weight over the course of a year. This continues to echo the notion that the key to successful weight loss is diet QUALITY and not QUANTITY. And now, there’s research that actually supports that!
Even at what I now refer to my ignorant age of 20 years old — before Atkins became a household word— I remember a nutritionist telling me how the body works, and then telling me I needed to eat carbs and I recall thinking “wait a minute — if my body needs to use the carbs I consume before it begins to dip into my stored fat— why on earth is she TELLING me to eat so many carbs?”

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Abbey, I appreciate all the work you put into this but there are a few things you missed. Not all oils are keto friendly. Vegetable oils are a huge no-no which was not mentioned. Regular mayo usually contains soybean oil which should be avoided. You also missed that foods with preservatives are a no-no which excludes some cheeses (you said enjoy all the cheese you like). Processed sliced cheese or pre-shredded cheese in a bag at the grocery store contains preservatives. Ever notice how shredded cheese in a bag never sticks to itself but when you shred your own cheese it sticks? Preservatives. Most nuts are okay but peanuts are a legume and should be consumed in very small amounts or avoided altogether. Don’t go crazy either, nuts do have carbs. I don’t eat more than a half cup a day of salted almonds. That said, you could have mentioned that getting salted nuts is ideal as you do excrete more salt and other minerals in your urine (eating keto is diuretic so attention must be paid to salt, potassium, magnesium, etc. as you did mention) so finding simple ways to add salt and other minerals is helpful. I also take a multi-vitamin daily. You mentioned you cannot do high intensity workouts. You are not supposed to do high intensity workouts as elevating your heart rate too high actually stops the fat burning process in your body. Your heart rate should be 180 beats minus your age +/- 5 beats depending on fitness level. A 40 year old obese person shouldn’t go over 135 beats/min during a workout as that is the optimal fat burning window. Higher than that and your body reverts to storing fat reserves thinking it will run out if it keeps this pace. Which bring me to metabolism. Its been long believed a high metabolism is good. A high metabolism leads to more hunger (because you’re burning glucose faster), ingesting more food, and typically gaining more weight. Slowing your metabolism down AND teaching your body to consume slow burning ketones instead of quick burning glucose puts less stress on your liver mainly and on your body in general. There’s a lot more but this is getting long so I’ll finish with this. You said this diet focuses on quantity of food and not quality. This is confusing to me….wouldn’t organic and grass-fed meats, be of better quality than non-organic and grain fed meat? (they feed animals grains to fatten them up….shouldn’t that be a huge warning sign for us?). Is food without preservatives not better quality than food with preservatives? Aren’t beverages with no sugar or artificial sweeteners of better quality than sugar/artificial sweetener-filled beverages? I’ve never seen any keto advocate advise ignoring quality foods, in fact its quite the opposite.

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The critics are right that people tend to buy in to certain things–a diet in this case–and then blindly defend it, exaggerate its benefits, etc. As someone on the Keto diet, I try to guard against doing that. Keto is not some magic snake oil that is going to cure all that ails mankind. But if you are going to criticize it, get your facts straight like the author did. Don’t be making ridiculous claims like Keto is a starvation diet.

NOTICE: The information contained or presented on this website is for educational purposes only. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. The facts presented are offered as information only - not medical advice - and in no way should anyone infer that we or anyone appearing in any content on this website are practicing medicine. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. Seek the advice of a medical professional for proper application of ANY material on this site to your specific situation.

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Such an in-depth post (and I applaud you for remaining so professional throughout some of these comments)! I’ve heard a lot about the keto diet and am glad that it does seem to work for some, but am definitely more on board with a more balanced diet. Kudos to the people it does work for though (I’ve had several patients with epilepsy who follow a ketogenic diet and it does seem to be helpful for them)!

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I think I would be better is you would talk about how people could make the keto diet better instead of dismissing it, more emphasis should be put on eat vegetables, fermented veggies and healthy sources of fat. Those studies that showed the negatives of the keto all used man made polyunsaturated seed oil, the worst possible type pf oil that people can eat.

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I went back to school for Medical Laboratory Science which involved a lot of chemistry and physiology. I pieced together what I had learned through dieting over the years and how the body works — and I have to say that I am really waiting for the medical community — doctors and nutritionists to finally get on board with lower carb diets. If dropping 80-100 pounds isn’t successful then I don’t know what is. I don’t really care how “unhealthy” you call it because of how rapid the weight loss is. How unhealthy is being obese in the first place?
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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Hi Danielle, it’s all about learning to read labels and the nutrition label before purchasing something! I also double heck the ingredients before I buy packaged products. I also have an ongoing list of approved veggies that I keep in my phone so that I know what I can buy and the variety I can buy so I don’t get in a food funk! Definitely let me know how I can help further! Like posting a label guide? Complete veggie list? Let me know!
The volumes of knowledge on display here make this book a mainstay in the field of ketogenic dieting.  This also makes it a really great option for anyone who’s interested in this high-fat diet. While this book is a superb document for anyone looking to enjoy the keto diet, don’t be scared as there is nothing too crazy in here! One of the best keto cookbooks for anyone just starting out and looking to learn the ropes.
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.
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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Today makes 3 months since I started Keto and I have lost 43 lbs. The way it works for me is by using a meal logging App and sticking to it daily and trying to reach the macronutrient goal percentages as closely as possible. In addition, I have found that, for me, “unlimited amounts of protein and fat” does NOT work for me. I have to carefully restrict total daily calories and mix it “intermittent fasting” with lots of hydration to get the ketosis going. I also find that if I can eat low-carb high fiber greens like arugula, celery, non-peanut no-added-sugar seven-nut butter, walnuts, avocado and lots of water and soups, it helps me avoid constipation. I am feeling so much better without the weight, my sleep apnea is gone and 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”. I have also read many articles on Keto and most are either “all in” or “no way” so I would like to thank you for the “balanced discussion” in this article. It must have taken lots of effort for a nutritionist to examine Keto in a balanced, objective style. Thanks again.

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There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet. Below, you’ll find a short list of the benefits you can receive from a ketogenic diet. For a more comprehensive list, you can also read our in-depth article here >
Done Keto diet for over a year now. I started it due to increased liver enzymes showing a start on a path towards low-level diabetes due to being about 30 lbs overweight (229 lbs, 5’10” endomorphic, muscular build). After a year, my Cholesterol is excellent, I dropped to 192 lbs (37 lbs lost), maintained muscle mass through maintenance workouts and cardio, resting heart rate is 50bpm, EKG shows perfect results, blood pressure is excellent, and full panel of bloodwork shows zero abnormal liver enzymes.

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I’ve just spent two weeks on keto, joined a very popular Facebook group in the process and thought I’d finally found the answer! I feel like crap! I’ve lost 8 lbs. but am so bloated and constipated as well. The more I read the postings in the group, the more freaked out I became, guzzling pickle juice and drinking salt water to balance electrolytes, everything slathered in cheese and fat and heavy cream. The baking recipes are garbage! These people must be terrible cooks to begin with because the waffles and pancakes they are raving over taste like garbage, a waste of time and ingredients. They dole out advice on vitamin and mineral supplementation as if they are doctors. Very scary. My jaw dropped open at the posting about hair loss, and everyone saying oh don’t worry, it eventually goes away. So here I am, Monday morning of a brand new week trying to formulate a plan that will work for me. I think for many of us, we are so desperate to lose weight that it’s easy to get caught up into these diet plans.
I wasn’t planning on writing about the ketogenic diet but that all changed with my recent YouTube video. If you guys caught this video on my channel, my girl Abby Langer and I found a hilarious Reddit thread that shared some keto-followers favourite “strange but delicious” keto-friendly meals and snacks. Let’s just say, it was extreme. I was by no means under the impression that everyone (or even a large number of people) on the Keto diet ate that shit. But, I get why some viewers on youtube maybe thought that and they got PISSED. Like, viciously pissed.
Next up is The Ketogenic Cookbook by Jimmy Moore and Maria Emmerich. This is another great resource for anyone on a keto diet. It has over 200 recipes, beautiful photography, and features good, simple food. The large number of recipes will ensure that you will never be stumped when deciding what to make. The Ketogenic Cookbook is a near encyclopedia from some of the best writers in the world of ketogenic diets. They understand the need to offer legible, understandable meal options for those who may not be too familiar with the diet. This is why it is such a great resource for beginners to the keto diet.

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Slow cooking is also great for those who aren’t comfortable using a stove or an oven as slow cookers typically need minimal preparation and food is all prepared in one pot. This is also a great alternative to other books which typically rely on standard cooking infrastructure such as a stovetop. So, if you are a fan of the crockpot or simply looking to expand your ketogenic cooking repertoire, this is one of the best keto cookbooks you will find.

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Hi, I am trying to do as much research as I can for my daughter and myself. My 19 year old daughter has been diabetic for 13 years and I am quite nervous about altering our diets without the approval of her medical team but they are not always on board with alternative lifestyles. I would love to follow your journey so she can see all the benefits you have gotten since you started.

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Slow cooking is also great for those who aren’t comfortable using a stove or an oven as slow cookers typically need minimal preparation and food is all prepared in one pot. This is also a great alternative to other books which typically rely on standard cooking infrastructure such as a stovetop. So, if you are a fan of the crockpot or simply looking to expand your ketogenic cooking repertoire, this is one of the best keto cookbooks you will find.

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