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.
To start with you don’t really need to worry about macros. Just eat when you’re hungry and stop when you’re full. An air fryer is awesome for keto! If you don’t like the juices toss them, you can always add butter or oil for more fat. If you find that you’re getting hungry or craving carbs add some type of healthy fat to your meals, otherwise keep doing what you’re doing. Thanks for stopping by!

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The keto diet is amazing! I’ve been on it for 15 months now. I maintain 20 grams or less carbs a day. I lost 60 pounds in less than 3 months and have maintained that loss. My triglycerides and cholesterol numbers are far better than average. My blood pressure normalized within a month and I no longer take mesds. I have a heart condition called PVC and am off all meds for that as the symptoms are no longer a bother. Those symptoms, as well as blood glucose numbers, decreased considerably within 2 weeks. It is the most beneficial “diet” I’ve ever used. It is a lifestyle that I 100% support. It is sustainable long term. I go to the gym daily. I am now 50 and have better energy than ever and feel far better than I did in my 30s and 40s.

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Achieving ketosis is a pretty straightforward, but it can seem complicated and confusing with all of the information out there.4If you want to learn more about ketosis and the scientific process around it, you can visit a very in-depth discussion about on Dr. Peter Attia’s website. Here’s the bottom line on what you need to do, ordered in levels of importance:
Wow..Keto is the hardest diet in the history of diets to follow. Lets just mention the fact you need to be a mathmatician to follow the macro…or is it micro…of eating 20 g…oh wait is it 50g of carbs…which is it? And what does 75 percent fat intake entail? Can i drink a cup of olive oil and thats a percent of fats for the day? And how many cal. A day are you allowed? Nowhere is that ever discussed.

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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.

Is yogurt allowed on ketogenic diet


Who are the healthiest people on the planet? Not those on Atkins diets, Keto diets, Paleo diets, Weight watcher diets or soup diets. As mentioned above, plants rule, and this is evident with communities who eat ‘carb dense’ foods, 90 -95% plants. They are often disease free, disability free and drug free. This is basedvon living an entire life this way – never dieting like we do.

What are foods you can eat on keto diet


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:
The BMR is simply a number of calories we burn while our bodies are at rest and from eating and digesting food. Together they form what’s known as TDEE, or total daily energy expenditure. This is the keto calculator’s estimate for your total calories burned per day. If you use a heart rate monitor or third party software to monitor your calories, you can use the custom input in the activity level section for an even more accurate macro profile.

Can I have a cheat day on keto diet


The premise of the ketogenic diet for weight loss is that if you deprive the body of glucose—the main source of energy for all cells in the body, which is obtained by eating carbohydrate foods—an alternative fuel called ketones is produced from stored fat (thus, the term “keto”-genic). The brain demands the most glucose in a steady supply, about 120 grams daily, because it cannot store glucose. During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose. [1]

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Thanks for the great article! As a fellow dietitian I think its challenging to stay on top of the fads and weight loss trends. The way I see it is that there are two types of ketogenic diets – lifestyle (for weight loss) and therapeutic for some of the medical conditions you mentioned above. Bottom line, the ketogenic diet is not a “natural” diet and there are serious associated side effects. I believe that people following the diet need to be supported by a team of medical professionals to ensure adequate monitoring.

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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. 

Can you eat dates on keto


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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In the first week, many people report headaches, mental fogginess, dizziness, and aggravation. Most of the time, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up.6One of the fathers of keto, Dr. Phinney, shows that electrolyte levels (especially sodium) can become unbalanced with low carb intake.

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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

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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?

However, from personal experience, I can say that the diet is not optimal for athletes (as this article points out). I personally lost strength on all of my lifts at the gym and felt light headed and weak when I tried to do any physical activity. That’s why I think that is good for couch surfers and desk jockeys that don’t work out and need to lose weight.

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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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You didn’t convert grams to calories. You must convert the grams of fat and protein to calories and then calculate your macronutrient percentages. Calorie percentages, not gram percentages, are what the recommended keto percentages are based on. Usually, once you account for the fact that one gram of fat has five more calories than one gram of protein the calorie percentages will end up being what you expect from a typical keto diet.

How do you keep weight off after ketosis


The only way you can know how you respond to dairy is by slowly adding it to your meals. If you eat dairy and don’t notice any issues, you will probably be okay using dairy as a great source of fat. If however, you find that after eating yogurt or cheese you feel bloated, have cramps, get diarrhea or start vomiting, you will want to eliminate dairy until you figure out the cause. In some cases, people who were previously lactose intolerant have been able to add dairy into their diets after eliminating carbs, so you just never know. Food allergies are a tricky thing.
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.
While fat isn’t forbidden on keto – I also don’t think that it makes up 80% of my diet. I wouldn’t know because exact % because I don’t count fat – but I do know that I eat too much chicken, turkey, fish, and vegetables for that to be true. Contrary to the belief of some, not every person on keto is scarfing down a pound of bacon and slathering butter on everything.
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 am on the Ketogenic diet and have lost 30 lbs. in three months. I am never hungry, have an abundance of energy and feel great. Will stay on this lifestyle for the rest of my life. Am now off medication for high blood pressure. My doctor recommended this lifestyle. Normal cells in the body use fat, glucose and ketones for energy. Cancer cells can only use glucose [sugar] as an energy source. If the cancer cells can’t get glucose for fuel they will starve and die. What better reason to get off sugar. I recently read Americans consume on average 66 lbs. of sugar per year and Canadians 88 lbs. of sugar per year. Teenage boys are consuming 138 lbs of sugar per year mainly from pop. Canada is becoming a nation of obesity and disease. People are living on processed foods, sugary cereals, sodas, fruit juices, sugary snacks etc. Look at what is in the grocery carts at the tills. When are people going to wake up? I am having so much fun with the hundreds of recipes for Keto. Have found 39 websites with delicious Keto recipes.
No, you won’t need every single item on a keto grocery list at any time. Instead, a list is simply a guideline to help you to make the best food choices while you are shopping for keto foods. You don’t need to stock every single kind of nut butter, oils, sweeteners, etc. Pick the ones that you like the most, and stock those as needed. Then, you can build your keto pantry over time.

[…] “ANY diet, especially one that is as devastatingly restrictive as the keto diet, is likely to encourages disordered eating behaviors. I’ve written about my own experience with, and this is a pretty scary reminder of how UNHEALTHY that world can be. I’m a big believer that everything – especially carbs – can be enjoyed in moderation and the best diet is just whatever eating pattern you find most pleasurable that also meets your body’s unique needs.” [12]  […]
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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Hello, I’m Abbey! I'm a Registered Dietitian (RD), an avid food and recipe writer, a TV nutrition expert and spokesperson, a YouTube host and the founder of Abbey’s Kitchen Inc. Abbey's Kitchen is a multi- faceted food and nutrition media brand developed with the goal of celebrating the pleasurable eating experience. For more information about me, check out my bio here.
I am with you! I have been a WW member and been years without going outside of my suggested guidelines. I would lose weight, plateau, go on one of their plateau breaking diets for two weeks then have to go off and slowly gained weight again. I was teaching my body to live on less. I have been down as low as 800 kcal a day and not losing. Eat more fiber so you feel full was what I was told. Try eating 800 kcal, high fiber and see how balanced your diet is. I am eating between 1800 – 2000 kcal now and dropping 10 – 15 lbs a month on Keto. Long term diuretic user, I no longer have water retention. I am salting and using fat and I am off my blood pressure medicine. I am not hungry so I am wondering why is this not sustainable? I eat mostly carbs from vegetables, I eat a variety of meats, I eat a variety of vegetables, I feel great and my blood tests are better than they have been in 2 decades. I am starting to feel that the carb revolution is because we are told by the government what is good to eat. We all know that vegetables are good to eat but the government subsidizes corn, wheat and soy, not spinach, kale and cucumbers. Do your research, follow your hearts, do what works for you.
Jade, congratulations for your keto approach! I’ve had lots of sugar cravings & binging and keto was my solution for “cooling down” and getting back on track. I am also very careful with animal fat and I tend to get the fats from other sources – at least until further notice. I have also made a list of super-foods as I like to call them, vegetables high in micronutrients and low in carbs and also others high in fiber. I actually managed to search these foods in the USDA database and rank them from top to bottom, depending on the micronutrient. This way I know how to get the richest foods that are less calorie dense. I could say I’ve had some revelations along the way.
A: The most common ways to track your carbs is through MyFitnessPal and their mobile app. You cannot track net carbs on the app, although you can track your total carb intake and your total fiber intake. To get your net carbs, just subtract your total fiber intake from your total carb intake. I have written an article on How to Track Carbs on MyFitnessPal.

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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.
Studies found that endurance performance, whether it was anaerobic or aerobic was impaired or maintained with a ketogenic diet. This is still a complicated area to study, since majority of studies used in this review had small sample sizes, no control group or were very short in duration (no more than six weeks). Because of this, it is still unclear whether endurance performance is enhanced or impaired with a ketogenic 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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The BMR is simply a number of calories we burn while our bodies are at rest and from eating and digesting food. Together they form what’s known as TDEE, or total daily energy expenditure. This is the keto calculator’s estimate for your total calories burned per day. If you use a heart rate monitor or third party software to monitor your calories, you can use the custom input in the activity level section for an even more accurate macro profile.

Can I have a cheat day on keto diet


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.

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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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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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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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A typical ketogenic diet is comprised of only 15-25% protein, yet some research indicates that even during a caloric deficit, being in a state of ketosis can preserve muscle mass. It is critical to understand that in some of the literature a low-carbohydrate diet may not actually be a true ketogenic diet. To illustrate, some studies have shown that a very low carbohydrate diet (C:4 F:61 P:35) has similar effects to a traditional low-fat diet (C:70 F:10 P:20) on weight loss. In other words, both groups demonstrated similar losses in fat AND muscle mass (10). However, Dr. Layman (5) performed a study comparing a high protein, moderate fat, and low carbohydrate diet to a high carbohydrate, moderate fat, and moderate protein in conjunction with resistance training. Fat and total calorie intake were equal between experimental groups. Average weight loss was the same between groups but the composition of the weight loss differed. Low-carbohydrate dieters lost more fat mass and less muscle compared to the high carbohydrate group. This data suggests that increasing protein intake during a caloric deficit can help mitigate some of the muscle wasting that often accompanies dieting.

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“Net carbs” and “impact carbs” are familiar phrases in ketogenic diets as well as diabetic diets. They are unregulated interchangeable terms invented by food manufacturers as a marketing strategy, appearing on some food labels to claim that the product contains less “usable” carbohydrate than is listed. [6] Net carbs or impact carbs are the amount of carbohydrate that are directly absorbed by the body and contribute calories. They are calculated by subtracting the amount of indigestible carbohydrates from the total carbohydrate amount. Indigestible (unabsorbed) carbohydrates include insoluble fibers from whole grains, fruits, and vegetables; and sugar alcohols, such as mannitol, sorbitol, and xylitol commonly used in sugar-free diabetic food products. However, these calculations are not an exact or reliable science because the effect of sugar alcohols on absorption and blood sugar can vary. Some sugar alcohols may still contribute calories and raise blood sugar. The total calorie level also does not change despite the amount of net carbs, which is an important factor with weight loss. There is debate even within the ketogenic diet community about the value of using net carbs.
In the first week, many people report headaches, mental fogginess, dizziness, and aggravation. Most of the time, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up.6One of the fathers of keto, Dr. Phinney, shows that electrolyte levels (especially sodium) can become unbalanced with low carb intake.

Where is the J pouch located


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.

Can you eat dates on keto


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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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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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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