I understand your reservations on this diet (I was once the same way), however I encourage you to take a deep look into the mechanisms of the diet, and maybe give it a try for yourself. Give it 90 days. Read any number of books on it with an open mind (Keto Clarity is a great one and is a quick read) and perhaps you may find it challenges you to second guess the dietitian dogma that is pushed by the AND.

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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!

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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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Once you know what you will be eating on keto, you will probably be wondering how much of you should eat for each meal. Since meal size depends on the individual and his/her goals, we recommend using a calorie tracking app and our carb tracking guide to help you figure out the macronutrient content of your meals. As you track your macros, you will be able to figure out what adjusts you need to make to your diet to reach your goals.
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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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.

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!

i like the comments of people who are better off now after being on Keto, but what they never say is what were they doing BEFORE keto? eating like shit? no exercise? unhealthy lifestyle? THAT is the big part of the equation – if you went from a terrible diet to keto then OF COURSE you’re going to be better off, lose weight and feel better. maybe its not the keto, maybe its just the removal of garbage food?


And glucose is not the preferred fuel of the brain, because fat is. It is just super easy to get glucose from all the garbage carbs that are available 24/7. When you can eat a high fat diet and cause cancer to go into remission, then no it is not glucose that any part of the body prefers. It is fat. Sugar (carbs) feeds cancer and ill health. Fat improves health.
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!!
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Reduced Risk of High Cholesterol and Triglycerides. (8) Many doctors originally thought that a diet high in fat might increase cholesterol and triglycerides. However, the opposite has turned out to be the case. Most people see a significant drop in their LDL and triglycerides when on a keto diet, although a small percentage of people do see the opposite effect.
In a pilot study, five out of seven patients trialed a keto diet for 28 days and showed marked reduction in physical symptoms. Parkinson’s attacks our human nervous system, partially as a result of an abnormal accumulation of a protein called alpha-synuclein. Research suggests that a ketogenic diet may reduce the associated cognitive and motor symptoms.Obviously, we need more research here but its an exciting finding.
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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To meet your macros most efficiently, try combining high protein with high-fat foods or have foods that are both high in protein and fat at every meal. For example, having a fatty fish or fatty cut of meat with high-protein cheese (and low carb vegetables) is a simple and easy way to have a keto-friendly meal that will help you meet your protein and fat needs. On the other hand, if you just want to increase your fat intake, then find ways to add oil, animal fats, butter, fat bombs, and/or high-fat cheeses to your meals or snacks. 

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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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if this is true how did humans survive before agriculture? high carbohydrate foods simply didn’t exist in abundance before the agriculture age. Hundreds of thousands of years of evolution where humans would hunt for their food, and in between hunting eat whatever berries grew nearby….going days at a time or even weeks without food our bodies HAD to evolve into a state where they could conserve and store it’s energy then supply us with that energy burst for when that deer wandered by. Ketones are that energy source. Glucose simply doesn’t last long enough for us to survive and still have the energy to hunt. A little over 10,000 years of agriculture cannot undo hundreds of thousands of years of evolution.

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 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?
The only difficulty with some of these studies is that they tend to have small sample sizes, like this one that only has five cyclist participants and the data was largely skewed by the fact that only ONE cyclist experienced a large enhancement of exercise capacity after the keto diet. Their studies also tend to be short term. Back in 2014, Phinney and scientist Tim Noakes wrote an editorial that stated that in the past 31 years, there have only been a handful of studies measuring sports performance and low carb diets. Out of a total of 11, only 3 found exercise improvements.
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 reason that people gain weight after they have been on a diet is because they go back to eating carbs. Want to fatten up a cow before slaughter? Feed it grains. Everyone instinctively knows that eating grains makes you fatter, but we dutifully do what we are told. Until we become too sick following the kind of advice that you give and give up and go keto.
A dirty keto diet also follows the standard keto diet but with disregard to the nutrient value or quality of the food consuming. For example, you could go to a fast food restaurant and order a bunless cheeseburger chased down with a diet soda and still be keto. This works if you’re traveling and really have no better options, but is not recommended in the long run because of a host of negative effects, such as the inflammation, cravings, increased blood pressure due to the high sodium, and bloating.
When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping overnight) and very strenuous exercise. Proponents of the ketogenic diet state that if the diet is carefully followed, blood levels of ketones should not reach a harmful level (known as “ketoacidosis”) as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming. [2] How soon ketosis happens and the number of ketone bodies that accumulate in the blood is variable from person to person and depends on factors such as body fat percentage and resting metabolic rate. [3]
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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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.
Skinfold Calipers: Skin calipers are affordable and easy to get on Amazon. Your local gym most likely has them too. A skinfold caliper works by pinching one area of your skin that folds easily (like your belly and back), in three to ten different areas of your body to measure your subcutaneous fat. That measurement is then used in a formula to calculate your body fat percentage. If you’ve never done this before, let a physician or coach do it first and teach you how to read the measurements accurately so you can do it at home next times.
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.

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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!

I now eat healthy organic 8-10 cups of greens daily, small amounts of grass fed or organic protein and healthy fats and oils as recommended. My cravings disappeared within a few days of cutting out carbohydrates. My sugar intake was already very low. I do intermittent fasting daily without any hunger pangs. I am happily eating a main midday meal and then having a kale shake around 4pm. I am losing a healthy 1kg a week. This diet is a mood stabiliser because there are fewer insulin spikes. I do not snack and am loving the increased clarity of my mind.


There is not one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein. The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. The amino acids in protein can be converted to glucose, so a ketogenic diet specifies enough protein to preserve lean body mass including muscle, but that will still cause ketosis.

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I think you should take some of your own advice…you are being judgmental and thinking your diet will work for everyone. Look at the scientific facts; your body’s life blood is carbohydrates, the bread of life. Simple carbohydrates are what is killer to American society. Any diet that cuts out junk food like greasy potato chips and ice cream and cake will make you lose weight, not rocket science. Where do you think your body is getting fuel from? Muscle mass! It has to use that because you are depriving it of fuel! Why go on extreme diets when all you need to do is practice portion control and get up off the couch and walk around?

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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.
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.
The ketogenic diet has recently become very popular, and many food companies want to cash in by putting a “ketogenic” or “low carb” label on a new product. Be very cautious of special “keto” or “low-carb” products, such as pastas, chocolate bars, energy bars, protein powders, snack foods, cakes, cookies and other “low carb” or “ketogenic” treats. Read all labels carefully for natural low carb ingredients. The fewer ingredients the better.
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?”

What diet does Joe Rogan do


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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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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Total carbs is not a precise indicator of the carb content of a food. When you see “total carbs” on a food label, the number beside it represents the cumulative total of grams of dietary fiber, sugar, and sugar alcohol that are in that food item or beverage. Net carb content, on the other hand, relates to the carb content of the food that is digested at four calories per gram and impacts your ketones levels.
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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Thanks for the great and helpful information about the Ketogenic diet .Since the last 4 years I’m on a keto diet I’m very happy,feeling a lot more healthy and I have lost a lot of weight.During that time I did quite few mistakes mainly due to misinformation so I highly recommend everyone who is really interested in keto diet to read this first https://tinyurl.com/y7xp7c6u

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