The Basic Ketogenic Diet

Note: Please note that if you are interested in a Ketogenic Diet used to treat Epilepsy or Pediatric Epilepsy, please start at Johns Hopkins who are the pioneers in this field. The wikipedia page for the Ketogenic Diet diet also has information on the diet as it relates to treating epilepsy. The diet below is simply for rapid and effective weight loss and uses a 1 to 1 fat to protein ratio rather than the 4 to 1 fat to combined protein and carbs ratio of the Ketogenic Diet pioneered by Johns Hopkins used to treat epilepsy.

Disclaimer: I am neither a doctor nor self proclaimed nutrition expert so please consult your doctor before starting any diet or taking any action that affects your health and wellbeing.

After finishing Gary Taubes latest book, which seems to have rapidly become the cornerstone of a new approach to nutrition, I’ve become very interested in the Ketogenic diet. The speed of weight loss I’ve seen is incredible and my energy level has remained high. The science behind a ketogenic diet is solidly backed up by Taubes research published in “Good Calories, Bad Calories” and “Why we get fat“.  According to Taubes’ research, it may also be the only way for people who have become severely insulin resistant, to effectively lose weight.

The Ketogenic diet has always lived on the fringes of diet lore and has been seen as extreme. But the reality is that the low glycemic index diet (Low GI Diet) is effective because it is close to, but not quite, a ketogenic diet. Other diets like the South Beach Diet are also only effective because of the reduction in carbs and consequently insulin levels.

The science behind this diet looks solid and it is part of the massive shift in nutrition research we’ve seen in the last few years. Prominent sport physiology experts like Tim Noakes have come around to this way of thinking and Tim in particular has said that everything he wrote about “Carboloading” in Lore of Running is wrong. (Lore of Running is considered the running physiology bible by many and contains much more than nutrition advice)

I’ve decided to put together a “Basic Ketogenic Diet” for my own reference and because the Ketogenic diets out there are either targeted at extreme bodybuilders (and usually cycle in carbs) or are peppered with pseudoscience and superstition. If you find anything technically wrong in this article please correct me as loudly as you’d like in the comments and please cite your source.

First a summary of the science behind the Ketogenic Diet.

Keep in mind I’m summarizing hundreds of pages of explanation and supporting data into a few paragraphs:

When you eat carbs your blood glucose level is raised and your pancreas secretes insulin. This insulin puts your muscle and fat cells into “storage mode”. Your fat cells store away the glucose as triglycerides. Insulin also prevents your fat cells from breaking down those triglycerides back into fatty acids and releasing them into your blood stream for use as energy. This is important: Insulin both causes fat absorption and prevents fat from being used as energy.

If you were to eat sugary snacks throughout the day you are keeping your insulin level high which constantly keeps your fat cells in a state of absorption and prevents the release of fat and its use as energy.

Eating fat and protein does very little to raise your insulin level.

So the bottom line here is, if you want your body to burn fat – meaning if you want your fat cells to break down triglycerides into fatty acids, release them into your blood stream and actually use them as energy – you need to keep your insulin level as low and absolutely avoid spikes in insulin.

A note on calories: Counting calories or increasing exercise output, according to the research of Taubes and many others, is a bad way to try to lose weight because what usually happens is instead of your body burning fat to make up for the deficit in calories, it simply decreases the amount of energy it expends. So you end up lethargic and still fat.

There is a lot more to this, but the science above is the rationale behind all Low GI, Low Carb and Ketogenic diets. It is why you lose weight on these diets while consuming the same number of calories.

Low Carb and Low GI diets work because they cut out carbs that cause spikes in insulin, which you now know will cause fat absorption and prevent fat burn.

The Ketogenic diet takes this one step further. It keeps your insulin level low which puts your body into fat-release-fat-burn mode, but also significantly increases the fat content in your diet and teaches your body to use fat as energy. Your body (your liver in particular) will enter a state of Ketosis and will break down fat into fatty acids and ketone bodies which will be used as energy.

During the diet you can measure how much fat your body is burning by monitoring your output of acetoacetate using Ketostix. When you enter a Ketogenic state, you will see a Ketone output of 5 to 20 mg/dL (According to “Why we get fat” by Taubes and my experience). The Ketostix I have also measure blood glucose which is useful to test for Ketoacidosis which you are not at risk for unless you are diabetic.

Note that Ketostix are used by diabetics to test whether they are entering a state known as Diabetic Ketoacidosis which is very dangerous. In this case they will see very high ketone levels accompanied by blood sugar levels of greater than 240 mg/dL. You should be seeing blood sugar levels of zero (according to your Ketostix) during your diet.

Please note that the diet outlined below is not the “Cyclical Ketogenic Diet” used by bodybuilders. It is a basic Ketogenic diet which I’ve found to be the most effective fat burning diet available. I’ve modified this diet from the classic Ketogenic diet used to treat epilepsy which recommends a 4 to 1 ratio of protein to fat. I’ve found that I can reach a state of Ketosis with a 1 to 1 ratio of fat to protein provided I keep the carbs very low.

Without further ado, the basic Ketogenic diet:

What you’ll need

The Diet

Note, you can eat as much of the foods below as you like, but I’ve found that I quickly feel full eating this diet. Don’t overeat and more importantly, don’t under-eat and make sure you’re getting the calories you need to function. This is NOT about cutting calories, it’s about releasing fat reserves and teaching your body to burn them.

Drink lots of water during the diet (but don’t go crazy). I find this helps increase my metal clarity and energy.

Taubes and others recommend not starting an exercise program at the beginning of this diet because during the acclimatization period you will not have enough energy and it usually results in people quitting the diet.

During the diet, measure your rate of fat burn by measuring your acetoacetate output with your Ketostix. Do this every time you visit the loo. You should see 5 to 20 mg/dL, and I’ve noticed it’s particularly high after a very fatty meal. Blood glucose (if your ketostix show this on a separate color tab) should be zero at all times. If it is not zero and above 200 mg/dL you may want to consult your doctor.

One of the most effective tricks during a diet is routine. Eat the same meals over and over or plan your meals ahead for the whole week. I’ve found it effective to pre-make dishes on Sunday and have them ready for the week. That makes it incredibly easy to stick to the diet because I avoid thinking which means I avoid creativity and creativity requires decision making which leads to hard choices. Just avoid the hard choices and have it all planned and some of it ready to grab and go.

The Leafy Green Salad recipe:

This is a recipe for a basic very low carb salad with lots of flavor. It’s great to add to any high-protein, high-fat meal.

  • Spinach, lettuce and/or mustard greens.
  • Red peppers
  • Tomatoes.
  • Optional raw onions.
  • Optional green beans raw.
  • Balsamic vinegar and olive oil dressing with salt and pepper. Use lemon and lime very sparingly if you add it. The vinegar actually reduces the glycemic index of this salad (and other foods).

Below I have outlined three days with a total of 9 meals that you can mix and match as you like. At the end I include a list of Ketogenic-safe ingredients you can add or subtract as you like. Remember the key is to have a high fat, high-protein and no-carb or very low carb diet. That means absolutely no sugar.

  • Day 1
    • Breakfast: 2 eggs done any way with yolks. Sausage containing no carbs or sugar. Bacon.
    • Lunch: Chicken with as much skin and oily gooey bits as possible. Steamed spinach or broccoli.
    • Supper: Steak with cheese. Fried mushrooms. Leafy green salad.
    • Before bed 1 glass of wine with a slice of cheese.
  • Day 2
    • Breakfast: 2 egg omlette with friend mushrooms, cheese and chopped parsley.
    • Lunch: A whole duck breast if you can get it or chicken again with as much fatty skin as possible. Leafy green salad.
    • Supper: Hamburger made with high fat mince without the bun. The mince can contain the usual paprika, chopped onions and garlic if you like, but absolutely no syrup or sugar. Add Cheese, tomatoes, lettuce and any other leafy low-carb greens you like.
    • Before bed 1 glass of wine with a slice of cheese.
  • Day 3
    • 2 eggs done any way with bacon and usual no-carb sausage.
    • Steak with cheese. Leafy green salad.
    • Salmon (or other fish) fried and served with Bok Choy and your leafy green salad.

You can mix and match the meals above and get a good Ketogenic burn going where you will notice rapid weight loss.

Eat as much as you want ingredient ideas:

  • Beef,
  • Steak,
  • Hamburger,
  • Prime Rib,
  • Filet Mignon,
  • Roast Beef,
  • Chicken,
  • Duck (awesome if you can get it because it is very high fat),
  • Any Fish, Tuna, Salmon, Trout, Halibut,
  • Lamb,
  • Pork,
  • Bacon,
  • Ham,
  • Eggs,
  • Shrimp,
  • Crab,
  • Lobster,
  • Butter,
  • Oils (Olive Oil, Flaxseed oil, etc.),
  • Salt, Pepper, Soy Sauce,
  • Spinach,
  • Lettuce,
  • Mustard Greens,
  • Celery,
  • Cheeses,
  • Oysters,
  • Abalone.

Add for variety but in moderation:

Read the ingredients (if applicable) and make darn sure they contain no sugar:

  • Avocadoes
  • Mustard (with no sugar or carbs),
  • Tea no sugar with milk
  • Coffee black no sugar
  • Heavy Cream
  • Broccoli,
  • Cabbage,
  • Bok Choy,
  • Kale,
  • Asparagus,
  • Mushrooms,
  • Cucumbers,
  • Olives,
  • Celery,
  • Green Beans,
  • Brussel Sprouts,
  • Peppers (Red, Green, Jalapeno, Habanero),
  • Onions,
  • Nuts preferably almonds,

You absolutely must avoid all sugar on this diet because it is the highest GI carbohydrate that will very quickly spike your insulin and destroy any Ketogenic effect. Other foods to avoid roughly in order of damage they will do to the diet:

  • All sugar.
  • All Bread.
  • Did I mention avoid sugar?
  • All traditional carbs like rice, pasta, wheat, potatoes, even the low GI ones like beans and lentils.
  • Beware of sauces that contain sugar or things like corn starch.

Effects of the diet:

  • You will see rapid weight loss of up to 6 pounds for a 200 pound person in the first 48 hours. This is your kidneys releasing water as they expel their sodium due to the absence of insulin. It’s what you’ve usually heard described as “water weight”.
  • Then you should see continued weight loss of anything from 0.25 to 2 pounds per day (an eighth to half kilo lost per day). But this varies greatly between individuals and is affected by a wide range of factors including your current weight and insulin sensitivity.
  • For the first week you may experience slightly decreased mental clarity. This clears up after a week as your brain gets used to burning ketones for energy instead of glucose.
  • According to data in “Why we get fat” your Vitamin C needs actually decrease on a low carb diet, so don’t feel the need to massively supplement.
  • Research has shown (also from Taubes) that LDL (bad) cholesterol will elevate slightly but clump size will be increased which is a net positive because larger LDL is less likely to stick to artery walls. HDL (good) cholesterol is significantly elevated with a very low carb diet like this which is a very strong net positive. This also has other great health benefits e.g. Lower insulin reduces the risk of hardening of artery walls.

What about alcohol?

I’ve found a glass of wine on it’s own or with a small slice of cheese before bed seems, anecdotally, to increase my fat burn rate. Anything more than a single reasonably sized glass has the opposite effect.

Beer is the devils poison. It contains carbs in the form of maltase which raise your insulin level just like sugar does. The alcohol is turned into citrate in your liver which produces fat and that fat is efficiently stored thanks to your now raised insulin levels.

So absolutely no drinks with sugar. That means no sweet cocktails either. I also don’t buy the idea of low-carb beers.

I would imagine that one shot of spirits  wouldn’t be a problem provided it doesn’t contain any sugar and is something like Vodka, Whiskey or Tequila. I’ve heard they add caramel to tequila “gold” (the cheap crap) so avoid that.

I’ve found that drinking heavily, meaning several glasses of wine followed by cocktails or shots, has a deleterious effect on my ability to burn fat and my energy level. The effect seems to last 72 hours or more.


Once again I’d like to reiterate that I’m neither a doctor nor self proclaimed nutrition guru. But it does seem that both doctors and “nutritionists” including government sources have been pulling the wool over our eyes since 1960 about what we should be eating. The ideas that “fat makes you fat” and “lower calories to lose weight” are so entrenched in our consciousness that many people find the latest research difficult if not impossible to swallow.

If you would like to learn how this came to be, check out Planet Money’s excellent segment on “Who Killed Lard?” and the rise of Crisco and hydrogenated vegetable oil. It will give you an idea of the political forces that influence dietary advice.

As Gary Taubes commented: If we are going see a change in the advice that governments and health authorities are handing out, it is going to take 20 years which is a lifetime. So rather than wait for those slow moving wheels to turn, take matters into your own hands.

1,345 thoughts on “The Basic Ketogenic Diet

  1. You are so awesome! I do not believe I’ve truly read through anything like that before.

    So great to discover someone with unique thoughts on this subject matter.
    Seriously.. thanks for starting this up. This web site is something that’s needed on the web, someone with
    a bit of originality!

  2. Unquestionably imagine that that you said. Your favorite reason seemed to be at the internet the simplest factor to understand of.
    I say to you, I certainly get annoyed even as other folks think about issues
    that they plainly don’t know about. You managed to hit the nail upon the highest and
    also defined out the entire thing with no need side-effects , other folks could
    take a signal. Will probably be again to get more.

  3. Hola! I’ve been following your site for a long time now and finally got
    the bravery to go ahead and give you a shout out from Porter Texas!
    Just wanted to tell you keep up the great job!

  4. Pretty part of content. I just stumbled upon your website and in accession capital to say that I acquire in fact
    loved account your blog posts. Anyway I’ll be subscribing
    on your augment or even I success you access constantly quickly.

  5. Hey Mark,

    It appears as though your article has been plagarized: /2013/05/ ketogenic-diet-basics.html (remove the spaces)

    And I hope you are moderating comments. If so, please delete this one. (I didn’t find a contact link.)

  6. Magnificent goods from you, man. I’ve remember your stuff previous to and you’re just extremely fantastic.
    I actually like what you have got here, really like what you’re saying and the way in which during which you
    are saying it. You’re making it entertaining
    and you continue to take care of to keep it sensible.

    I can’t wait to learn much more from you. This is
    really a tremendous site.

  7. Have you ever thought about creating an ebook or guest authoring on other sites?

    I have a blog centered on the same subjects you discuss and would really like to have
    you share some stories/information. I know my readers would enjoy your work.
    If you’re even remotely interested, feel free to shoot me an email.

  8. Aunque su literatura ha sido estudiada en ciertas universidades
    de Estados Unidos, Komie no es un autor conocido fuera de fronteras.
    1/2004, de cinco de marzo, al La receta parece dar desenlace.
    Solo” es uno de los mejores cuentos del libro.

  9. Simply desire to say your article is as astounding. The clarity in your post is just excellent and
    i can assume you’re an expert on this subject.
    Fine with your permission let me to grab your RSS feed to keep up to date with forthcoming post.
    Thanks a million and please keep up the enjoyable work.

  10. Thank you a bunch for sharing this with all of us you really
    know what you’re talking about! Bookmarked. Please additionally discuss
    with my web site =). We could have a hyperlink trade agreement
    among us

  11. Hello there! I could have sworn I’ve visited this web site before but after
    looking at many of the articles I realized it’s new to me.

    Regardless, I’m certainly delighted I stumbled upon it and I’ll be bookmarking it and checking back regularly!

  12. Wonderful goods from you, man. I’ve understand your stuff previous
    to and you are just too fantastic. I really like what you’ve acquired here, really like what you are
    stating and the way in which you say it.
    You make it entertaining and you still care for to keep it sensible.
    I can not wait to read much more from you. This is really
    a tremendous website.

  13. Spot on with this write-up, I honestly think this amazing site needs a lot more attention. I’ll probably be
    returning to read more, thanks for the advice!

  14. Hi I was just wondering about some of the recipes I have seen in previous posts that contain almond meal or flour. Is there an alternative to these ingredients because I am allergic to almonds. Thanks

  15. Great items from you, man. I have understand
    your stuff previous to and you are simply extremely fantastic.
    I really like what you’ve bought here, certainly like what you
    are saying and the way wherein you assert it. You make it entertaining and you still care
    for to keep it smart. I cant wait to read far more from you.
    This is really a tremendous web site.

  16. Howdy! I could have sworn I’ve been to this website before but after
    browsing through many of the posts I realized it’s new to me.
    Nonetheless, I’m certainly happy I discovered it and I’ll be
    book-marking it and checking back often!

  17. You actually make it appear so easy with your presentation however I in finding this matter to be actually something which
    I believe I’d never understand. It sort of feels too complicated
    and very vast for me. I’m taking a look forward on your next post, I’ll attempt to get the grasp of

  18. Statement you made above: “The diet below is simply for rapid and effective weight loss and uses a 1 to 1 fat to protein ratio rather than the 4 to 1 fat to combined protein and carbs ratio of the Ketogenic Diet”

    I am trying to figure out ratio for Pro; Carb; Fat. I do want to eat a big bowl of salad, but my website calculator says it is too much carbs.

  19. Hi Mark,
    I have a 4-year old epileptic child and was advised to have a ketogenic diet. What can you suggest on foods that I could give?

  20. The following year or two will be in what many of
    us do together to make our everyday life better.
    The right available platform available is considered the Google plus.
    Blogger even offers a user friendly interface so that you can easily build a blog even if you’re certainly not technically inclined.

  21. I have just started to read about this diet and my partner and I have been trying it since about one week. I usually only eat once a day (Dinner) since years, as I am usually simply not hungry in between. I only drink water, unsweetened herbal tea (peppermint or similar) and black coffee during the day, maybe also 2-3 cans of diet coke during the week, but not regularly.

    I would like to ask if its important to spread the intake of fat during the whole day or will it be sufficient if I make sure to have enough fat and protein for my dinner meals? Does this make any difference to the effects?

    Also, will it be enough fat if I buy e.g. pork with the fat on it and fry it in a pan with a bit of additional oil? Or does fat from meat have a different effect than say butter or oils?

    thanks for any advice

  22. The Ketostix I have also measure blood glucose which is useful to test for Ketoacidosis which you are not at risk for unless you are diabetic.

    Should say Type 1 Diabetic instead.

  23. We absolutely love your blog and find a lot of your
    post’s to be exactly what I’m looking for. Do you offer guest writers to write content in your case?

    I wouldn’t mind publishing a post or elaborating on many of the subjects
    you write in relation to here. Again, awesome blog!

  24. This is the right website for everyone who wants to
    find out about this topic. You know so much its almost hard to argue with you (not that I personally
    will need to…HaHa). You certainly put a brand new spin on a topic that has been written about for ages.
    Excellent stuff, just great!

  25. Ketogenic diets are now the rage, but as you read in Taubes’ books, the ideas stem from the late 1890’s.

    I like the approach of Mike Sheridan: LIVE IT, NOT DIET.

    His idea of getting you into ketosis with a three week regimen of “follow this without exceptions”, eliminates all the questions you are getting. Following his advice to the letter I found to be a good idea.

    Like you, I was never hungry during any of the three weeks. He has another good point: before you start your three weeks throw out your bathroom scale. Weight tracking is irrelevant .Start exercising (mild weight training) after a few weeks and build muscles. Muscles burn fat.
    You will KNOW that your body has changed for the better. Just look in the mirror.

    If you have the time, read Grain Brain (by David Perlmutter). It is a Taubes-like book, but for the first time it looks at nutrition and how many things everyone out there eats, are really bad for brain functions.
    Good luck with your work – most of it is right on.

  26. I stumbled upon this amazing site when I was researching on ketogenic diet to reduce my body weight. I have tried all kinds of diet and FAILED miserably but ketogenic diet looks promising. I am currently on Day 4 of my ketogenic diet and I have already lost 3 kilos. Previously it took me 3 months of intensive cardio workout and countless servings of salads to lose that amount of body weight. Ketogenic diet certainly ROCKS!!!

    My question is since my main motive is to lose weight and I also do a combination of cardio and pilates about 4 to 5 times a week, should I go for the Cyclical Ketogenic Diet and do a refeed every week or should I just stay on the ketogenic diet till I reached my desired weight? Will there be any side effects if I chose to stay on the ketogenic diet for long stretch of time? I read elsewhere that there will be a depletion of multivitamins and the possibility of kidney stones. What is your input on this?

  27. hi, im already small as it is. im what you would call a thin fat person. i look thin in clothes but if u see me in a bikini u can see why i care about loosing weight etc…

    i have been doing keto for abt 3 weeks and lost some good amount of weight…..but im always tired. and just recently ive been getting many cravings. since i am small my calorie goal is at 1200 and im just scared that if i loose more weight i have to keep lowering that number. its already really low as it is. i feel like i need to eat more but i know ill gain weight if i do. im not very active either.

    im 5’3 1/2 and weight 116.6 as of this morning (actually this past 3 days ive been stuck at that weight)

    today i munched on honey roasted cashews and peanut butter so i feel terrible about that =(

    • you might be eating too much protein. Protein results in gluconeogenesis, which 1) breaks down your muscles 2) results in a rise in insulin levels. Try upping your fats and lessening your protein. I like a ratio of 70-25-5 fats to protein to carb ratio

  28. Neat blog! Is your theme custom made or
    did you download it from somewhere? A theme like yours with a
    few simple adjustements would really make my blog stand out.
    Please let me know where you got your theme. Thank

  29. Hi,

    I want to start the diet, but, I read in your article:

    “LDL (bad) cholesterol will elevate slightly but clump size will be increased which is a net positive because larger LDL is less likely to stick to artery walls.”

    Ok, but… what about the risk of stroke? We know that a clot will cause that. Is it a risk of stroke in that period?


  30. Hi, I’m a 20 year old student. I’m currently 5″4 and about 138 pounds. I was never able to lose weight even when I was active. I also don’t gain fast either when I’m not active. I don’t eat a lot of fatty meat or sugary things at all. I just love my carbs. So I think this diet will help me turn in the right direction because it’s almost the complete opposite of what I’m on right now. My goal is to get down to about 120lbs or less by the end of July. Is this a reasonable goal? And is this diet meant to be done while working out or working out isn’t necessary?

  31. Hi, I think I have found the way to get my Type 2 Diabetes under control and also loose some weight so I’m very happy. but I can’t find a list of all the vegetables I need to avoid……..I understand potatoes and such, but what about parsnips? I love parsnips and they make great chips…….I’ve looked online but just can’t find the info I need.
    Thanks for the info that has set me on the right path. I am going to see my doctor next week to make sure I’m not causing myself any further problems and I’m thinking I will ask to go off my meds as soon as possible, because without carbs my blood sugars are totally within the allowed range.

    • Forbidden Foods are:
      Regular Chewing Gum
      Cough Syrup with sugar
      Alcohol (Beer esp.)

      Restricted Veggies:
      Brussel Sprouts
      Carrots and Peas
      Green Peas
      Snow Peas

      No fruit

  32. Hey there, I stumble across this website and i am very glad i did. I’m very new to this and i feel i’ve read so much my eyes are crossing. Anywho, I’m currently deployed and don’t have acess to alot of the “good” fats i have read. I have thought about using supplements but which one’s, i couldn’t tell you (help) And if anyone can tell me if i am on the right track to success i’d appreciate it, alot. Morning is usually 3 hard eggs with 2 pieces of cheese and some nuts, snack if any is a questbar or a protein cake i make with just an egg, protein and 2 creamers. Lunch is usually 2 chickens with provolone cheese and a vegetable i can tollerate with hot sauce and avacado when it’s avaliable. Supper is chicken, tuna w/mayo and maybe a veggie or a salad. Things are limited here but I’d say they have good selection. Any advice on if im headed down the right road. Thanks so much!

    • headed down the right road, yes. Monitor your diet with ketostix. Should read Moderate.
      Low carbs and NO sugar is the rule
      Daily Limit (example)
      Salad (3 cups) = 2g carbs
      Veg (1 cup) = 4g
      Salad dressing (2tbsp) = 2g
      Eggs (two) = 1g
      Cheese (3/4 oz) = 3g

      • Thanks Roy. I’m having those ketostix shipped to me but in the mean time just glad i’m doing something right about this. I’m very picky and love my rice but i’m liking the science behind this Keto diet. Thank you again!

    • Hi Katie – Sounds like you’re doing great! If you’re looking to get more healthy fats into your diet, try to locate/order some coconut oil (it’s very ketogenic) and some butter from grass fed cows (kerrygold is great). Sometimes I make coffee or tea and blend it to a froth with a few tablespoons of coconut oil. I also take a krill oil supplement I buy from Costco. I’m sure it’s available online. If you’re looking for more reading, Gary Taubes books are excellent, as are all of the Atkins books, the Dr. Eades books, and The Art & Science of Low Carb Living (Jeff Volek and Stephen Phinney). Good luck!

      • Thank you Julie! I’m pretty excited about this and can’t wait for time to go by. Just worried that stress can take you out of ketosis. I’ll look into the coconut oil, thank you.

  33. I’m 6’2″, 240 lbs. and I’ve been doing the low carb, high fat diet since January 1, 2014. I’ve only lost 10 lbs. and I would consider myself pretty hardcore on the diet. Have eaten no sugar, no bread, no pasta, no fruit. Was only drinking my coffee black until I heard it’s best to put whole cream in it. I usually only eat salad for lunch and eggs and bacon for breakfast when I eat breakfast. Can’t seem to lose to any more than 10 lbs. What’s the problem? Maybe eating too much protein…becoming discouraged. Any thoughts?

    • Hi Mike. Where’s your fat? What do you have for dinner? How many calories are you eating? Are you eating enough?

      • Susan,

        I feel like I’m eating plenty. Dinner is typically steak, hamburger, pork chop, ham steak, sausage and veggies. Fat is typically fat in the protein. Sometimes I’ll eat butter by itself in order to get more fat in my diet. Usually only cook in butter or bacon fat. Confused as to why everyone else seems to lose so much more.

        • Mike, a typical Keto diet should be around 70% fat. Maybe 25% protein. The rest, carbs. Too much protein turns to glucose. You dont want that. Maybe make sure you have an added oil or butter with every meal. Also enter your food into a tracker like so you know your calories and macros. Hope this helps.

          • Here are my personal macros:
            2262 kcal Daily Calorie Intake
            15 g Carbohydrates (3%, 60 kcal)
            125 g Protein (22%, 500 kcal)
            189 g Fat (75%, 1702 kcal)

            Any idea what a day of eating these figures would like in terms of real food?

        • Also, things like Ham steaks usually have additives like sugars, smoke flavourings, etc Sausages can have carb-y filler, sugar etc so maybe check the ingredients… things like corn starches, maltodextrins can sneak in and throw you out of ketosis. Veggie wise – if you are choosing carrots, peppers, corn and such they have a lot more sugar than say, cauliflower, broccoli, spinach, asparagus or brussel sprouts, so maybe there are some hidden things knocking you out… and also, sugar alcohols (in gum, “sugar free, etc” count for carbs – erythitol, sorbitol, any artificial sweeteners that end in “ol” are sugar alcohols and need to be counted towards your crabs, even the few in a piece of gum , because you have so little allowed for carbs in general. I would also eat more fats from non meat (cream cheese, sour cream, heavy cream, etc) bc you want the ratio of fat to protein to be 4:1 if you can get it there.

    • Hello it sounds like your pretty serious about the eating program and thats a good thing. A couple things I have found that make all the difference. Your calories do count. If you take your weight times 9 on a low carb diet you will lose weight. Also I lost a massive amount of weight when I stopped eating after 6 p.m.. You can easily eat over 1000 calories with bacon alone in one meal. When you start losing weight don’t forget to recalculate your calorie intake as you lose weight. These two things will make a big difference.

    • You may not be eating enough. Your body will store fat if it’s not getting enough food. Also, I found not eating for 3 hrs before bed works great too.

  34. Hi I see you can have black coffee, tea with no sugar and wine and water,what else can I drink?? Bit boring if that’s all you can ever drink- thanks

  35. I followed this diet faithfully. Measured by ketostix, my ketone level was at near max in a very short time. 80 mg/dL
    I adjusted my diet and now 5 mg/dL
    My interest is to reduce my Parkinson’s Disease symptoms. I also include coconut oil in the diet. My wife has commented she notices a difference. I lost a lot of weight which was not my objective but welcomed. People that share Parkinson’s as I do are welcome to share their experience and success.

    • Hey Kim great post. Your sleep eating is a problem that alot of people have that are carb dependant. Try eating an avocado before you go to bed. The ratio of fat/protein/fiber/and carbs is almost perfect. The fat in it will keep you satiated and avocados contain a huge amount of potassium which you will need on a keto diet. Make sure you get plenty of real salt because your kidneys will stop retaining water in ketosis. This is why people lose alot of water weight the first week. Be patient and make sure you get plenty of macro nutrients.

    • Roy, There are alot of very positive and amazing results using a keto diet for your parkinsons. I am sure it has been a very scary chapter in your life. mct have been shown to stop and even reverse the disease. Your on the right track. Be strong and I know that you will fight a good fight against this horrible disease.

    • i just had a baby 3 months ago . i wanted to know is it safe to do this diet while breastfeeding , i will be taking multi vitamins and eating lots of greens

  36. Hello everyone. I have really enjoyed reading this blog. I am starting this diet. I am 43 years old, 5’5, and weigh 174. The most I have weighed in my life. That’s what two babies and hip replacement surgery will do, I guess, lol. Also, I have a condition, in laymen’s term, called sleep eating. I will wake up in my recliner eating, or wake up with crumbs in my bed. That has REALLY added the majority of the weight gain. I barely eat during the day, for the fact that I am going to munch at night. Like I said, I have two kids, so, taking all of the “no foods” for me is not an option. I am wondering if there is anyone out there that has the same thing going on. I know that you are not doctors(which I have been to many, and they think I am crazy), BUT, when the body is in ketosis, the carb cravings will eventually go away, right? I think that I had read that people sleep better also? I am really excited to start this new lifestyle, and hope that it will improve everything including sleep quality!
    I appreciate any response in advance!

    • Hey Kim great post. Your sleep eating is a problem that alot of people have that are carb dependant. Try eating an avocado before you go to bed. The ratio of fat/protein/fiber/and carbs is almost perfect. The fat in it will keep you satiated and avocados contain a huge amount of potassium which you will need on a keto diet. Make sure you get plenty of real salt because your kidneys will stop retaining water in ketosis. This is why people lose alot of water weight the first week. Be patient and make sure you get plenty of macro nutrients.

      • Thanks for the response to my post. I do GREAT on the diet during the day, but, unfortunately, at night, after I go to sleep, I eat EVERYTHING. I tried the avocado like you suggested, and it just did not work. I am going to a doctor who specializes in this disorder. On the bright side, even with the cheating at night, I have lost five pounds! I can only imagine the results when I get the sleep eating under control.
        Y’all keep up the good work

  37. Is there anywhere that has recipes/dishes that already have the % of fat,protein and carbs worked out? I tried a Keto last year, but failed because, I can only assume, I didn’t have my ratio correct.
    I used a keto calculator and got what % of each I should be eating, but couldn’t work out the % per meal etc.

      • You might try the fat-fast cook book. It’s a higher ratio of fat to protein than discussed her, but that’s easily altered adding a little more protein. It’s by Dana Carpender, and I really have enjoyed it. Also I think it was pretty cheap as an ebook. Hope you find it useful.

        • Mark, Hello and no grapefruit is not acceptable on the keto diet. Think of it this way. Any type of sugar or carbs will be converted into glucose. when glucose is present in the body the body makes insuline to grab that glucose and get it out of the blood stream. Fruit has fructose. This is converted to glucose very very quickly by the body. In the keto diet we are basically giving the pancreas a vacation. The pancreas is what is responsible for insuline.

          • stay away from all fruit?….one more thing while i got you here, i had my cholesterol checked and everything was normal but LDL went to 192…was that the coconut oil? ty

            • Hello, Yes your will want to stay away from fruit on a Keto eating program. Give the diet a few months and check your cholesterol. You have to give it time. The numbers will go down.

    • I think you are referring to the calories per gram for each macronutrient.
      Fat = 9 cals /gram
      protein = 4 cals/gram
      carb = 4 cals/gram

      For example, if you have a meal that is 20g fat (20×9= 180 calories), 10g protein (10×4=40calories), 5g carb (5×4=20calories), the meal would total about 240 calories. Here is how you would find your %:

      calories from fat: 180/240= .75 (75%)
      calories from protein: 40/240= .167 (17%)
      calories from carb: 20/240 = .083 (8%)

      Hope this helps.

      • Just to add my 2 cents worth, the ratio is what it’s all about. It seems to vary slightly for people, but you DO have to pay some attention to calories but if you have the ratio right, it still works. For example, I can’t pass the fridge without grabbing a sip of whipping cream. Now, that is fat and not a bad thing but you can rack up calories FAST doing that! I was eating well over 200 per day. Weight loss was s-l-o-w. Now I restrict cream to coffee and in recipes and the occasional sip and wow. A pound a day so far. Two weeks straight. I am doing 5% carbs, 20% protein and 75% fat and trying to keep calories roughly around 1600. Using really helps, I enter what I eat and it tracks how many carbs, proteins and fats I have left to get in for the day. You can enter the calories, percentages etc in the goals section and it tracks it for you. Now, my still thinks calories are everything, so it will tell you that by April you will lose 20 lbs or something like that and I smile. This way of eating goes faster if you do the ratios. Well worth it!

      • This website is awesome. It’s such a great resource for those of us that are insulin resistance and have struggled for so many years with “Weight Watchers” and other low fat “healthy” carb diets and are left hungry and discouraged. Thank you to whomever started this blog and those that contribute, you’re all amazing!

    • Caveman keto gives ratios and nutrition info. You can also configure my fitness pal specially for keto. Caveman gives instructions for how to do it. You definitely have to watch your calories in addition to ratios for keto to succeed.

    • I started keeping track by writing everything down but, it was not very accurate. Then I spoke to my nutritionist and she suggested I try and that helps track my carb intake and sugar and it tracks everything you eat. All you have to do is type it in. Try it you just might like it better than writing everything down . I also use the keto calculator and it gives me my macros.

    • I had the same problem before, but discovered It’s great and free! All you have to do is to keep a food diary and they calculate the % and grams of carbs, protein and fat consumed per day. Good luck!

      • Thank you for the info on fatsecret. That’s very helpful. I’m just starting on the ketogenic plan because I developed insulin resistance and although I’ve been thin most of my adult life I suddenly started losing my waistline and turning into an apple dumpling in spite of being pretty active, eating low cal etc. It was the carbs that were killing me which I figured out after trying the “eat to live” diet which, contrary to the title, nearly killed me instead!
        I’m trying to figure out the best way to get sufficient fat without running up the calories. I have started taking MCT oil to boost the fat. This is a helpful site and I appreciate everyone’s willingness to share information.

        • I find the Fat Fast Cookbook by Dana Carpendar helpful for getting high fat, low calorie meal ideas. It’s available in hard copy or Kindle edition on Amazon if you’re interested. Good luck!

  38. I have tried stevia and have found I am actually allergic to it, so what would you guys recommend? (I seem to do ok on the ‘evil’ aspartame)lol

    • Go to a health shop and make enquiries as there are a few others and being in South Africa I don’t know what your country has to offer. The health shop will be your next bet.

  39. I read that coconut oil raises total cholesterol, I thought it lowered it, haven’t had my blood work done yet,,has anybody had their cholesterol checked after coconut oil

    • The truth is, eating coconut oil will improve your cholesterol values and reduce your risk of heart disease. Many people, however, have expressed concern after having their blood cholesterol checked and finding that their total cholesterol has increased since they began using coconut oil. If coconut oil reduces risk of heart disease, why did their cholesterol levels rise?

      I have found that people’s response varies when they start using coconut oil. In some people total cholesterol decreases, while in others it increases. But in either case, their HDL (good) cholesterol always increases. The rise in total cholesterol that some people experience is due mostly to an increase in good cholesterol. Their cholesterol ratio (total cholesterol/HDL cholesterol) improves, thus reducing their risk of heart disease.
      When I have mine checked I shall let you know what my results are as before embarking on this lifestyle mine was very high.

      • ok so i had my blood work done..after being on this diet for about 6 months and coconut oil about 3 months: total cholest. when from 255 to 269…trigs. went from 255 to 132..LDL went from 136 to 196…HDL went from 37 to 47…LDL/HDL ratio went from 6.1 to 5.7…..what do you think? coconut oil ? anybody…

  40. I ‘m not sure, but since I been doing keto diet or maybe when I starting using coconut oil nose has been runny..some days more then others, has this happened to others?

  41. I just started this diet–at the one week mark today! I noticed that it was really cutting into my appetite considerably. It’s very hard to eat and I have to keep reminding myself to do so. Also, I noticed that I still have a craving for carbohydrates but it’s mainly right after I get up in the morning. Paradoxically, this is also the hardest time to eat because of a lack of appetite. Any tips to handle this?

    • The carb craving will go just give yourself time. Each day it will get less and less so hang in there. As for the lack of appetite I never worried about mine as now after all these months I realised how much food I consumed unnecessary so when I lost mine I was just so grateful. Make sure your carbs are down to 20g. Good luck and enjoy your new found life style

  42. Excellent piece! I do have one small nit to pick: You mention (correctly) that an occasional small glass of wine is not a problem, and may even accelerate your weight loss, but more than that will slow it down. You are also correct that beer is “the devil’s poison” (carb city). But you then say that a shot of distilled spirits “should not be a problem”. Unfortunately, it is. While it is true that distilled liquor contains no carbs, per se, it has a “carbohydrate-like effect” when it metabolizes. So I would add distilled spirits to your list of forbidden intake; just one drink can stop your ketosis in its tracks. Other than that, your advice is spot on. Cheers!

  43. Hi there, my wife and I have restarted the Keto diet and I am doing fine having lost 4lb in ten days and staying in ketosis but she has only lost 1lb and is not getting into ketosis. We eat the same food (she has smaller portions). She has hypothyroidism and is post menopause on HRT. could any of these factors prevent ketosis?

    • Hmmm, your wife sounds a lot like me as I have difficulty staying in ketosis as well. Have you tried an online keto calculator? It will factor in gender, height, and activity level to determine the correct percentages of protein, fat, and carbs for HER. She probably needs way more fat and way less protein than she is currently consuming. Also, look into Bulletproof coffee. The fat punch in the AM sets up a full day of less hunger so that you can manage those percentages better. Good luck and keep on going and researching and you will figure it out.

  44. Wish to share this simple recipe with all.
    1 can full fat coconut milk or cream. (Leave in fridge for a night) and buy good quality one.
    1/4 cup cocoa powder or cacao powder
    1/2 tsp pure vanilla extract.
    Stevia to taste. I once used honey but felt I was adopting old habits.
    Open can after its been in the fridge for a day and use only the thick milk or cream. Dont use the water. Mix all ingredients and put in fridge for a few hours. Its yummy.

    • Hi Frank. While many would say that the stixs dont matter I have used them as a motivating factor. If you drink lots of water the stixs will show pink and obviously when you dont it will read purple. Try to be pink as it means you are flushing your kidneys which is always a good thing.

    • Yes it means you are burning ketone. Its very exciting to know when one is burning ketone. It means you are doing it right.

      • NO! It DOESN’T mean you are burning fat! It means you have ketones in your urine … which MAY come from burning fat … may come from your food,

        If your are losing weight as well, then that increases the probability.

        • Dumping ketones means you are burning fat for fuel. You only dump ketones when the glucose is burned off and replaced by fat. When the emptied cells are replaced with fat stores, your body has no other choice but to use the fat for fuel and dump any excess.

        • i just had a baby 3 months ago . i wanted to know is it safe to do this diet while breastfeeding , i will be taking multi vitamins and eating lots of greens

    • Yes, but most of the questions lately have been around pregnancy and a ketogenic diet. I personally have no knowledge about that so I haven’t responded.
      James Hardiman was the defacto leader of the thread when I started reading it but haven’t seen anything from him in quite a while. HELLO, James, are you out there?

    • I’m new here….I’ve done the Atkins before with great results…kept it off for 2 years. Then…stress + pre-menopuase = weight on plus 30lbs!! Also just been told that I’m pre-diabetic! I’ve been at this diet for 2 days now and I’m gonna stick with it. Any suggestions for the sweet tooth or fruit cravings??

      • Karen with the ketone diet and the fat in take your sweet tooth will go. Trust me I use to have a very sweet tooth and after a month of being on ketone I lost it. I cannot even have stevia. In honesty I do eat 20g of berries once in awhile but I do it for a health reason. The more carbs you eat the sweeter the tooth you will have so cut out most carbs. Good luck.

        • Thank you Vanessa! I’m keeping it below 30 carbs a day and maybe closer to 20! I want o succeed on this diet! Where can I find the sticks?? Have a great weekend!

        • I thought stevia was ok to use? It has no sugar and can kill the desire to have the wrong kind of sugary high glycemic food. Are you saying stevia should not be used at all, or only for you it helped not to use it?

          • Mary Phillips,
            REAL Stevia, should be fine on a ketogenic diet. Using the purified, patented white variety of it, like Truvia, for instance, may NOT be–or it may be OK, too–too soon to tell.
            It is NOT the same as “artificial sweeteners” artificial sweeteners fool the tastebuds, not the body’s chemistry, which then keeps sending craving signals to urge the person to keep eating–Often those craves are due to needing the trace minerals which naturally occur in basic raw sugar & basic raw salt.
            Using dried green leaves of stevia plant that have been powdered, or then made into a liquid, still retain all the plant nutrients & co-factors that help the body use it to best advantage–& avoids craves.
            It has been seen to offer some helps in handling carbs for some folks, too, in that form.
            Industry standardizing it & purifying it to make a white powder, is unknown yet…certainly, their processes strip off nutrients & co-factors that help the body use carbs & that plant to best advantage.
            What else it does in that purified form, is a crap-shoot. I stick with he green plant powder or liquid forms.

            • I do use the white powdered stevia. I had tried the green powdered stevia leaf but didn’t like the taste. Being a type 2 diabetic I find the white stevia powder a perfect sugar replacement as it does not increase the blood sugar level nor sugary food cravings

              • Regular sweets are a no-no for Ketogenic diet, and artificial sweeteners need to be avoided by just about everyone for many reasons.
                But Stevia is great for helping with blood sugar issues.
                Whole leaf stevia, has been observed to have some amount of benefit helping actual body chemistry handle carbs better; whether the white purified version can help that, remains to be seen.
                Many versions of the white purified version, also contain added inulin, a “fructo-oligosaccharide”, which helps culture beneficial probiotics in the gut, as well as heal the gut [though in larger amounts]. UNfortunately, that also means fructose happens, which is tough because it’s handled by the liver, and can kinda clog that system, and fructose gets stored as fat at much greater rates than glucose.
                As I understand it at present, green stevia leaves do not have those issues–they are just 0 calories, and safe for pretty much everyone.
                There are a number of varieties of those plants, though, and each has a bit different flavor: some can have an after-taste similar to Aspartame, even. Others taste far better.
                This plants is related to the mint family of plants, and can be grown [temperature protected] by just about anyone who wants to.

      • Hi Karen hope ur still going for it, I was a massive sweet tooth and found that brushing my teeth straight after meals was a big help for me :)

  45. I been on keto diet for about 5-6 months lost about 18 lbs. was looking to lose about 10 lbs. more but i’m at a stand still…do I eat the same way and exercise more or do I have a fast?

    • Hi frank may I direct you to Bulletproof coffee and intermitten fasting. I have lost so much weight (23kgs) since the 8th March and I feel like a million Dollars. I began the coffee and fasting a month ago and that is when I lost another 2 kgs in a month. Google it and research it before embarking. I am still a ketone lady and will never change my eating habits back to what I use to do. I must still lose another 6 kgs and then I will be back to where I was when I met my hubby. The sacrifices have been so worth it and my entire family now live a ketone life. I have also introduced 3 friends as they have seen the results in my life. Good luck and keep pressing on.

      • That’s great! I use BP coffee and love it. Are you also restricting calories? I notice that I eat much more (calories wise) on a keto diet..

        • I do restrict my calories yes. Its not often that I exceed 20 grams a day. I do eat a few berries but because of my past fat body I so hate to cheat and its not part of my walk. :) Take care

        • I’ve just begun to drink bp coffee, love love it! I use 2Tb MCT and 2Tb butter (450cal.) it’s delicious makes me nervous, but it works! I was already on Atkins so this was addition. I highly recommend it. Who would have thought that eating a high fat diet would cause you to lose weight?

    • I would change your ratios a little. Add 1tbln coconut oil in your coffee or tea. Lower your protien or carb a little more and up your fat until you have lost the 10 lbs.

  46. For those concerned about pregnancy and the ketogenic diet, please allow me to give you the answer that I gave another,

    The real question is are you really willing to take that kind of chance with your baby? We know that a diet full of carbs, fats, proteins, vitamins, and minerals, as in everything . . . the proverbial see-food diet is proven to be perfectly healthy and even preferable for a developing child within the womb.

    Why would you chance that on a diet that you don’t know how it could effect your pregnancy?

    Think of it like this, a single-celled child needs to have the materials to build up from a single cell to their whole body’s. There is no such thing as a diet when one must do that. It’s called the see-food diet because such people need anything and everything that fits into he human body.

    Also, think of it like this, skinny babies, they don’t healthily exist. All babies that are healthy are fat little tubs of adorableness. How do they get that fat, from everything, the protein, the carbs, the sugars, everything.

    One rule of thumb about nature that is always a given in just about any species of animal is that women are supposed to get fat when they’re pregnant. All females gain weight during pregnancy, even fish. It’s just the nature of making a more hospitable environment for the child growing inside.

    If I were you, I would hold off on any kind of diet while pregnant, and simply eat everything I feel like eating with a special emphasis on large quantities of healthy things like vitamins, minerals, fats, omega 3 fats, plenty of fats, carbs, proteins, lots of vegetables, lots of fruits, plenty of bread, rice, grains, milk, cheese, and peanut butter on steak, and whatever other odd weird things you crave while pregnant.

    Then after you’ve given birth, and are comfortable that it won’t effect nursing, then do your ketogenic diet.

  47. Sorry, that reply had no more room—it’ll have to be copy/pasted onto a document, in order to read that long vertical line as it was written.

    Since we have little data to show that using a ketogenic diet during pregnancy is a good thing, it would likely be wise o wait until after done with pregnancy and nursing a baby. OR be very good with taking supplements, such as mentioned above.

  48. If you aren’t currently pregnant then I think it would be ok to undertake the diet, if however you are I would not because your baby will need all the help and nutrition it can get from you. Save your weight loss until after you had baby (just my opinion)

    • Thanks for your reply+new thread. I am eating this way as more of a lifestyle. My body/brain feels good on it–ie, using ketones as fuel. I never felt good with more carbs in my diet. So, I am wondering if it would be safe to keep this lifestyle going with pregnancy? Have you come across any studies on the safety of having circulating ketones with a fetus in the womb? I’m still searching.. please let me know your thoughts/findings. Thanks again!

      • From what little reading I have done on Ketones and pregnancy it is a controversial subject, some say it is harmful while others say it is not. Myself personally, why take the risk? I agree you do feel good on this diet but once you do get pregnant you really have to start thinking about baby and not about your weight. Party up (food wise) for 9 months, have baby and they get back on the diet and watch the weight come off. Good luck with whatever choice you make.

        • Thanks:) I agree. If you come up with any solid studies as my doc is now curious re: ketones + fetus in pregnancy, please let me know.

        • Party-up?? What kind of advice is that? That kind of non-sense will not only sabotage the woman but the baby too. An overweight pregnant woman can have all kinds of complications. Once badly overweight, the bulked on fat has a hormonal impact on the body. This will then prevent or slow down the ability to lose weight after the baby is born.

          Which means a pregnant woman should eat healthy for one person during her pregnancy. Her hormones will naturally prompt her to become mildly insulin resistant. This will lead to a small amount of weight gain. Once the baby is born and the hormones change again, the insulin resistance will fall away and so will the small amount of excess fat.

          But, burden the body with too much food, bad food, or eating “for two” and you have a recipe for failure and disappointment.

  49. I first started on this journey when I was looking for solutions to chronic insomnia. I found Dr. Jack Kruse and have read quite a few of his blogs. I asked him about my issues and he sent me to my doc with a list of tests to have done. The doc did those and said to go on a ketogenic diet. So here I am. How does this differ from the Leptin Reset RX (diet) that Jack Kruse prescribes?

    Also,based on my blood test results, I have 2 genetic mutations that can cause all sorts of trouble (The MTHFR test), and in hind sight my whole family had these issues, probably because they too had the mutations. The doc said that because of these, I need to stay on this diet the rest of my life. What do you think? Is that feasible?

  50. Is this ketogenic diet safe during pregnancy? What about breastfeeding? I REALLY appreciate all the responses/resources I can get with this! Thanks!

      • Thanks for your reply. I did to no avail; meaning, she didn’t really have a recommendation to go through with it or not. She said that if I can come up with info re: it’s safety in pregnancy, she’d be for it. Hence, my inquiry.

        • Those concerned about using ketogenic diet during pregnancy and nursing a baby:
          Mainstream Docs are still largely uninformed regarding diets and nutrition, much less other options.

          IMHO, based on knowledge, training, and personal experience with ketogenic:
          1. pregnant and nursing mothers need more nutritional content than ketogenic offers.
          2. it can be augmented:
          use more dark green leafy veggies, sea veggies, + vitamin C. That should still keep you fairly close to ketogenic, if basically sticking to the program.
          If you cannot eat organ meats, then using some CoQ10 daily might be useful, too.

            • Might want a fiber supplement daily.
              But Magnesium and potassium about 3 times a week [not more] can often fix up slow bowels too.

            • Carbs increases, using root veggies, & will prevent your being in ketosis. Increasing dark green leafy veggies, will increase carbs, but in a form your body might allow you to edge on ketosis still.

              • Great! I am wondering if the circulating ketones will harm the growing fetus? I cannot find studies that go into this further. Are you aware of anything on this?

                • I hope you are under proper care/guidance for your pregnancy and delivery?

                  If you are, they should be taking urine samples periodically.
                  One of the things they check is ketones in urine.
                  They check this because they want to know if you show signs and symptoms of diabetes–in pregnancy, that can be a problem for some.
                  When a diabetic pees, there are usually measurable ketones in the pee; how much there are, is an indicator how bad sugar problems are getting.

                  In diabetes, ketones in urine may signal problems.
                  On a ketogenic diet, they are a usually a good thing.

                  You must advise your practitioners that you are trying to follow the ketogenic diet, therefore will have a certain amount of ketones in your urine deliberately.

                  You might want to add more above-ground veggies to your diet, and lurk on the edge of ketogenic, instead of being full-on it.
                  It is possible your practitioners may heavily encourage you to go OFF the ketogenic diet while pregnant and nursing, more because it screws with their current paradigms of how things work and get measured and monitored…
                  ….kinda like telling folks using certain meds, that eating grapefruit will kill them….when it’s a matter of obstructing lab tests, or blocking their drug from absorption, making it harder for them to measure, etc. details they fail to mention.

            • Carbs are a no-no on this diet so you would actually eliminate those from your diet, not increase. Personally I would wait until after you had baby before you undertook this diet.

    • Personally I think ketones won’t harm the fetus. But if you have concerns, why not compromise with a simple low-carb diet while pregnant and not worry about staying in ketosis? IOW avoid sugars and grains (or at least wheat) but not worry about legumes etc. so much.

    • The real question is are you really willing to take that kind of chance with your baby? We know that a diet full of carbs, fats, proteins, vitamins, and minerals, as in everything . . . the proverbial see-food diet is proven to be perfectly healthy and even preferable for a developing child within the womb.

      Why would you chance that on a diet that you don’t know how it could effect your pregnancy?

      Think of it like this, a single-celled child needs to have the materials to build up from a single cell to their whole body’s. There is no such thing as a diet when one must do that. It’s called the see-food diet because such people need anything and everything that fits into he human body.

      Also, think of it like this, skinny babies, they don’t healthily exist. All babies that are healthy are fat little tubs of adorableness. How do they get that fat, from everything, the protein, the carbs, the sugars, everything.

      One rule of thumb about nature that is always a given in just about any species of animal is that women are supposed to get fat when they’re pregnant. All females gain weight during pregnancy, even fish. It’s just the nature of making a more hospitable environment for the child growing inside.

      If I were you, I would hold off on any kind of diet while pregnant, and simply eat everything I feel like eating with a special emphasis on large quantities of healthy things like vitamins, minerals, fats, omega 3 fats, plenty of fats, carbs, proteins, lots of vegetables, lots of fruits, plenty of bread, rice, grains, milk, cheese, and peanut butter and steak, and whatever other odd weird things you crave while pregnant.

      Then after you’ve given birth, and are comfortable that it won’t effect nursing, then do your ketogenic diet.

      • Is a ketogenic diet not considered nutritious enough in general? I was thinking of adopting this diet long term for health reasons..

  51. I’ve done the ketosis diet a few times now and in fact I’ve just started again today which is how I happened to come across this site. This is probably the fourth time I’ve done after reading the 4 Hour work week by Tim Ferris. After reading that book it inspired me to give it a go as I wanted to lose a few kg’s. The first time I did the diet I dropped about 8kg (16 pound) over a 2 week period but that included a cheat time (as Tim Ferris prescribes). The 2nd and 3rd times I did the diet I dropped around 5kg each time and only did it for a week. I’ve since read Gary Taubes book and are even more convinced how powerful this way of eating is. While it’s not something that I would enjoy doing for long periods of time because I do miss my carbs, chips, biscuits and my favourite chocolate, it is something that I am prepared to do when ever I start to gain too much weight. I wish there was a sweetener that I could use as I’m sure I would be able to handle the diet for longer periods of time if there was one, I’ve read that Stevia and other artificial sweeteners still do cause an insulin response, in fact I’ve even read that even thinking of eating something sweet causes an insulin response! Today, my first day didn’t go too bad. Ate well and prepared some food for tomorrow. I expect brain fog to start hitting in a day or two or perhaps I’ll get lucky and I won’t get it at all this time as I didn’t get it the 2nd and 3rd times doing this diet. The first time however I was like a walking zombie for a day! Good luck everyone, hopefully I’m about 5kg later in about 5 more days.

    • Carbs burn fast, cause highs and lows in energy levels, and causes body to go into intermittent starvation modes, madly storing calories to cover for the next dip in energy.
      FATS cause a long-term, even energy burn, which means the body does not automatically try to store it.
      Eating carbs with fats, can cause the body to store ALL of it as fat, because of the insulin flood from the carbs.

      “Artificial” means that man made it, all or part.
      It is NOT the same as “manipulated”.
      There are confusing gray areas in meaning/understanding.
      We manipulate real plants and meats when cooking/preparing–even while washing them.
      The sugar molecules in 2 popular artificial sweeteners, though, are connected using wood alcohol for aspartame, and a form of chlorine in sucralose.
      They like to claim those are “real sugar”…and they are….BUT…the connecting molecules are poison–particularly in those with a liver that is poorly functioning. Manipulated.
      Female hormones start as mare’s urine, but are manipulated to make a patentable product.

      Stevia is dried and ground into a powder, then made into syrups and other products.
      BUT…the -white- form that companies manipulate, is stripped of all plant co-factors: parts of the plant that actually HELP with insulin balance, are gone…but those companies have a patentable product…
      Go back to green stevia!

      Stevia is great to sweeten–various varieties of the plant have differing flavors, though–some folks might not like the after-taste that is similar to that of aspartame. Using less of it helps, as does combining it with other sweets, like Monk Fruit.
      I use the green, ground leaf kind, not the white purified bleached, stripped kind;
      heaven only knows what “purifying” it will cause.
      No adverse effects documented yet for real stevia or monk fruit, as far as I know; though there have been increasing numbers of uninformed persons trying to equate stevia with artificial sweeteners–that’s wrong.

      Monk fruit [aka: lo han guo, etc.] is also very tasty sweet, less aftertaste than stevia, no calories.
      ==Monk Fruit comes from an Asian fruit that gets processed to remove a bitter factor from it.
      It is =not= artificial either.

      Veggie glycerine is good option, I think, to sweeten coco powder, making it into a thick chocolate , or adding a bit of water to thin it to a sauce…stir in nuts and coconut, to make a tasty treat.

      Real stevia and monk fruit are NOT the same as artificial sweeteners, on numerous counts.

      Have successfully used plain coco beans added to smoothies, to give chocolate taste and nutrients to it.

      Glucomannen noodles are good, & easy to use–have zero carbs, only fiber, a good “al dente” texture, come in flavors, the package liquid gets drained & rinsed before adding the noodles to the cooking sauce, to warm them only.

  52. I am so very excited that I stumbled across your ketogenic information! I have been a low carber for over 10 years but when I hit year long plateaus, I would give up. So for the last year and a half, I have gained back all but 10 of the forty five pounds I originally lost. My frame is swollen with fat; I weight 210 now and only 5′ tall. Menopause and hypothyroidism doesn’t help the cause much but I am on meds for the thyroid.
    As an aside, I am presently under the care of a bariatrician who not only likes low carb/ketogenic lifestyles but prescribes it. Currently, I am on a high protein/low carb diet but getting no results. The keto way of eating is what I am prescribing for myself. I go back to her in a month and will show her my food log and kick butt on the scales!!!
    Thank you!

    • You are well on your way! Google the keto calculator and answer the questions it asks to calculate your protein, carb, and fat needs. You will probably see that you need WAY less protein than you are currently eating and WAY more good fats and you will be much more successful taking off the fat. Good luck!

      • Thank you, Sherry! I am having a hard time eating 70 or more grams of protein AND counting calories. I will use the Keto calculator and start from there.
        Is splenda okay? and pickles? LOL

        • Based on your height, 70g protein might be a little high. You will see when you fill out the calculator. Splenda is not ok, it is chemicals. You can use stevia (liquid Sweet Leaf is my brand as it doesn’t have a bad aftertaste to me). I guess pickles are ok if you get ones without sugar or artificial sweetener. Just don’t go overboard as cucumbers have carbs. You have to fit them into the daily carb count. You will have to add coconut oil, avocados, pastured eggs, butter, olive oil, bacon, sour cream to get the fat count up.

      • Some help please!!!
        Hi there. I’ve been following this diet and reading up on as much as i can re Ketosis etc. One thing… i’ve just done the Keto calculator which says i may have only 102g of protein per day. Now a normal chicken breast for example weighs about 180-200g. Therefore in this diet when Mark refers to a steak and cheese and a whole duck breast etc whats the deal? I’m a bit confused as to portion control???? Also eggs weigh roughly 60g each! therefore two eggs for breakfast is already 120g a day? Am i reading this calculator incorrectly??? A quarter of a chicken breast seems a tad meager to me but hoping someone can shed some light please!

        • The weight of the chicken breast is not the weight of protein. For instance, a chicken breast weighing 140 grams contains 41 grams of protein. You have to look it up on a website like

            • Here is an easy way to monitor your protein requirements. From one of the Atkins books, I found the “Rule of Sevens”. Each ounce of cooked chicken, meat, tofu, other protein foods, nuts, or hard cheese, cup of dairy, or large egg is equivalent to about 7 grams of protein. Consume the number of these equivalents that you have pre-determined from doing the keto calculator.

  53. Hi, I have been diabetic for 15 years and my AIC is 5.5 …
    GOOD….BUT my CHOLESTEROL is very high. Won’t the fast hurt me… I Like BUTTER. AND bacon eggs, will this high FAT hurt me….? i drink 1 Gallon of water every day. I have been eating from Garden, 5 serving of Melons each day and lots of veggies… especially cucumbers…and Tuna Fish and eggs… because of my budget… Is their certain fats that can help cholesterol LIKE Coconut Oil and Avocados. and does anyone have a good avocado dip recipe that’s not hot!
    Does it have to be EXTRA Virgin Coconut Oil.. or EXTRA Virgin 1st COLD pressed Olive…oil…what’s your preference and why for this diet….:) Thankyou!

    • Plse try and google the info. All these questions you ask are on the web and much research should be done before embarking on this life style. Its not a stop and start life style. As for the budget its very inexpensive as the food intake gets less and less the longer you stay on it. Read up on coconut oil which is an amazing source of fat.

  54. Hi there, my wife and I have been on the ketogenic diet for a few days this time and we have both dropped out of ketosis today. We have not had anything with sugar or carbs and can’t understand what we’ve done wrong, any clues please?

    • This has happened to me a few times and I really don’t have an explanation, however I never gave up and within a few days I was back on track. Also if you drink a lot water sometimes your ketone sticks shows up negative but you are still in ketonesIts.

      • Have you ever experienced an odd weight gain during the first few weeks..? I’ve been on the diet for two weeks and lost 3.5kgs which I was thrilled about but for the passed two days I’ve put on 200g per day… Rather devastating. I gym every day, I try go twice a day when time permits it and I’ve stuck to the diet… Any clues or what I should do to get back on track or should i just relax and give it time???

  55. I’ve been on the keto diet for 3months and have had amazing results. I’m still about 25 pounds overweight though. My question is that, is it okay to have a cheat day? Or a cheat meal? Most of the stuff I’ve read online about carb ups are geared more towards body builders and are very precise about the amount of carbs one should be ingesting and the timing of the carb up. I do go to the gym at least 3 times a week and one of the guys there mentioned that I have to replenish muscle glycogen stores in my muscles or something like that. So if I go to the gym say Mon Tue Th Fri.. can I have a cheat day on Sat or Sun? Is it okay to eat a piece of cake or pasta during a cheat meal?

    Your reply will be much appreciated. Thanks.

    • No cheats are allowed as it will kick you out of ketones. In addition this way off eating is not a diet its a lifestyle. Many people cheat but its defeats the object. My hubby has cheated and he often regrets it as it takes him so much longer to get back into ketones. So if you wish to cheat why bother doing the ketone life style.

      • Hm, okay.. I should have used the term ‘carb up day’ rather than ‘cheat day’…. It’s not that I ‘wish’ to cheat, but rather I was concerned that the SKD might cause muscle loss for someone who is also weight lifting.

        I have just read Lyle Mcdonald’s book and he mentioned that when you’re weight training, the SKD is not advisable. So yeah I think I’m just going to go ahead and read some more and check out sites/forums about CKD or TKD.

        Thanks anyway.

  56. What is your take on Ketone supplements (like Raspberry Ketones)? Have your used them before?

    If you could provide sources/detailed findings, that would be great.


    • No I have not used them as I think its a money racket business. You will achieve the same results just by cutting out much of the carbs and all sugars and increase your fat.

  57. hi there,
    i would like to know if in the diet , the bakery powder is allowed?
    and what about the unsweetened cocoa powder?

    • No bakery powder and yes you may use cocoa powder. Use it to make coconut sweets using stevia as the base of the sweetener. Cocoa is bitter so use just a little bit.

    • Seriously, I think you need to forget about a ketogenic diet . I don’t see any way for you to get adequate protein without also getting way too many carbs. Beans are probably the best source of protein for a vegan, but they are quite high in carbs. You could cover the fat requirements with things like coconut oil and avocados, but they contain very little, if any, protein.

      An ovo-lacto vegetarian might pull it off, but not a vegan.

      • Agreed, this isn’t a ‘one size fits all’ approach. again, please read up on a ketogenic diet prior to asking questions. You can clearly see if the plan will work for your lifestyle. Have you considered that a high carb vegan lifestyle may have contributed to your weight situation? The problem with beans is that they are 2/3 carb and 1/3 protein. You are getting way too many carbs to get a little protein. It just won’t work.

  58. hello all: I’ve lost 10 lb. on low carb, but then plateaued for months, causing me to give up. But since I like eating this way (except for some boredom), I thought I’d try again. Obviously my proportions of fat/protein to carb are not right. I also worry that medication impedes my ability to lose. Is there a straight forward Fat/protein/ carb ratio?

    • If you lost 10 lbs in a month you must have done something right. Try sticking with it as its a life style not a diet. In addition try and increase your fat. Yes medication can interfere but depends on what. You really need to google.

    • Google a keto calculator and it will ask you questions to help you determine what is the right proportion of carbs, protein, and fat for YOU

  59. I have been on this diet but I have only lost 3 kgs for the last 3 weeks and now the weight just stays constant. What am I doing wrong?

      • Absolutely not. It is not ok for anyone to drink diet soda. Not only are the sugar substitutes they use toxic, they actually cause more weight gain than sugar sodas.

    • Caron dont dispair. If you are a lady who still has her monthly ladies problems then its harder to lose. Also if you find you cannot shift the fat try cutting back on carbs to almost zero for a week.

  60. I went on ketosis for a week. The keto-sticks was nice and pink, but NO weight loss. Why? Why? Why? I weigh 82kg and I am 1.62m tall. About 20kg’s overweight.

  61. I know I repeat myself a lot , but I just want to make sure i’m doing the right thing on this diet, about supplements…has anybody taken or still taken spirulina supplements….I been taking them for about 3 yrs don’t know if it effects ketosis

    • Yes, it is fine to eat sausage in the morning…I like to throw in a egg. Eventually it will be best for your health to east pork that is humanely raised or from a farm so the quality of meat is better.

    • There are many reasons not to eat commercial sausage, but the fat, protein, carb content is not among them.

      Take any food or meal, count the grams of carbs, protein and fat. Double the carb count, halve the protein count, Add them together and compare that number with the fat count. The fat count should be at least equal to and preferably higher than the protein divided by two and the carb multiplied by two. This will insure that your diet is in the ballpark and that you are eating enough fat.

  62. Hi :)

    I have followed a keto type diet for a few weeks, lost quite a bit of weight, then I started getting constant head aches and got a serious flu. I think perhaps I was not eating enough protein or fat?

    • Your body is shifting from using glucose as a fuel to using ketones. It happens to some people. According to what I have read, hang in there, you will wake up feeling super one morning.

  63. My Keto Eggs Benedict
    3 egg yolks
    2 tablespoons white vinegar
    125g butter
    Melt butter in microwave.
    Add yolk and vinegar to melted butter.
    Beat well with balloon whisk.
    Return to microwave for 3 minutes on low.
    Stir well.
    Heat for another 3 minutes.
    Stir. Mixture will thicken.

    • I don’t have time to cook bacon in the morning can I eat frozen sausage…how and where do I start a topic, i’m always writing in someones reply

      • Go waaay down to the very bottom of the comments and you will see a box that is very much like the one you get when you hit reply on someone else’s post.

    • Sounds like a good Hollandaise sauce. Now add the poached egg and ham or Canadian bacon, and serve it on a toasted “keto roll”, and you would, indeed, have a keto eggs Benedict.

      How do you poach your eggs? Egg poacher or swirling water?

  64. I am seriously thinking to go on this diet, majority of the comments are saying positive things about it. I love salty, fatty foods and I am borderline diabetic. Would you recommend this for me?

    • I am diabetic and have been on this diet for three years. I control my blood sugar totally with the diet. I eat no grains, no root vegetables, almost no prepared foods, drink mostly water.

      I have plenty of time to prepare my meals, but I don’t want to take the time to prepare something from scratch every meal, so I make things ahead of time, divide them into serving pieces and freeze them.

      Bacon can be fried up and frozen. When you want to use it, just take it out and throw it in the pan. In less than a minute, it is ready to eat.

      I make an omelet, eat 1/4 of it and put it in the refrigerator, eating the rest for breakfast in the next few days.

  65. Mark thanx to your due diligence i started on the 1st of August at 100kgs now I’m 92.8kgs that really surprised me i was always stuck around the 95 mark and was not able to get lower until now, you and this program arechanging my life,now im encouraging my family to try it as well.

  66. Hi..My hubby and I started this diet two days ago..We are way over 200 lbs each. and in our later 50’ of this morning, day 3, Ive only lost 2 pounds. We have been super strict abut eating all the right foods, high fat, creams, meat, salad with home made blue cheese dressing, eggs and bacon in the morning to our delight:-) Salad and greens to accompany our high fat meat meals. I am also eating nuts, almonds, cashews, a few p-nuts. My biggest concern is we cannot find ANY bacon OR sausage that doesnt contain sugar. Do you all have any thoughts on this> We ate the sausage yesterday morning(its last ingredient was sugar:-( …we have checked every bacon and sausage at our store , none are without sugar. Please advise, and may thanks for your help. (My biggest thought is that I am eating way too many calories)

    • That would be 20lbs in a month, so I would say that is pretty good; however, it won’t work that well either. The Keto Diet is more like a lifestyle of cleaner eating. The weight will come off in waves. Stay away from the scale for a week or so. Use Keto Strips (amazon sells them) to make sure you are in daily Ketosis. Follow Mark’s diet above and you will do fine. One tip, you really will not be eating a high volume of food. Fat is satiating, so don’t over eat because you will push your carbs too high. Try to keep your carbs around 20. 50 carbs is too many for me to lose weight.

    • Lolly, much as I hate the way so many American food companies put sugar in everything, it’s different with bacon: it’s part of the curing process.

      There is an American brand that’s sugar-free: I’ll try and remember it’s name. We got it in Winn-Dixie, but unless you’re in FL that won’t help much!

      Beware eating too much. The “eat as much as you like as long as you eat the right stuff” isn’t quite accurate.

      If you eat fat, you won’t be so hungry. But in getting to the size you are, you have been over-eating (not your fault, but it happened anyway) and you will have stretched your stomach. So practice portion control. You should be able to hold a meal in your two cupped hands (messy, I know!)

      At first that will seem like not enough, but stick with it. It can take 20 minutes before the “full” signals kick in, so have one portion, then wait 20 minutes to see if you’re still hungry.

      • Thank you all so much for your comments..I got the ketostix..just tested myself..I am in the “small” range or about half way on the little stick..Obviously I want to get to “large” or the dark brown color..I feel that I am eating correctly..Is there anything I can do to “spike” it and get that fat burning and the keostix with a great result? If you remember that bacon, please let me know. Do any of you eat the bacon and or sausage with sugar in the ingredients, and still manage to do ok? Also one more thought..Iv e read several different places that it is “ok” to have a handfull of blueberries now and again or perhaps an apple ..thoughts? Thank you guys! I appreciate it!

        • Yep, I eat regular bacon, cured with sugar and have no problem.

          I easily stay in ketosis by eating under 20 grams of carbs daily and eating guacamole/avocados and olive oil at least two times per day in one form or another. That’s all it takes as long as my carbs are 20 or below.

        • I eat bacon everyday. Keeping total carbs low it what it important. I stayed away from fruit for a couple of months. Your body will try to hold on to every bit of fat it can, lol. I felt like I was in battle with my body, being 58 it is much harder to loose and the plateaus are longer. But I have lost 28lbs and have 15 more to go. For me it is a permanent lifestyle change. I do now have an occasional beer and it does not take me our of Ketosis.

    • Reduce the nut intake, bacon has a very small amount of sugar in it. Make your own sausage patties, very easy to do just leave out the sugar.

    • I would be careful with the nuts…they can increase your carbs quickly if you eat too many. Or stick with almonds, walnuts, pecans, and macadamia nuts…sparingly. For the bacon, try checking out a whole foods store.

    • I gave up on finding bacon that did not contain sugar, nitrites and who knows what else. I went to a butcher shop and found that they had sliced pork belly, which is just bacon that hasn’t been cured.

      I pour a small amount of liquid smoke into a small shallow bowl, add some sea salt and stevia, then I take the “bacon” strips, cut them in half and pull them through the mixture. I then lay them on a cookie sheet and freeze them. After they are frozen, I put them in a freezer bag and take out what I want when I want to cook them. They can also be cooked before you freeze them and then you have “instant” bacon.

      I get my pork bellies at a butcher shop that is affiliated with a slaughter house. The pigs are local and are not raised in commercial farms.

      This is rural West Virginia, so I have no idea if pork bellies are readily available in most parts of the country.

  67. Hi! It’s been 3 months since I’ve started on keto diet. I’m 5″1 and 147 pounds. I have lost a total of 7 pounds. I’m not really sure why I am losing fat this slow. I exercise 3-4 times a week that includes weight training and cardio for at least 1-2 hours. I’ve been following some of the meals mentioned above. Plus, I’ve been adding coconut oil to my decaf coffee. I stop eating once I feel full. But I feel hungry 2-3 hours after eating. Should I decrease my protein or fat intake? Should I decrease exercising? I’m a bit confused because I’ve read a few articles that mentioned that HIIT can trigger gluconeogenesis which could disrupt ketosis; and another article that encourages HIIT.

    • You should increase your fat and make sure your carbs are under 20grams if you are doing this to lose weight. 7 pounds is not much over a 3 month period BUT its at least a loss.

  68. Hey, today i started this diet and I bought following food: prosciutto, bacon, feta cheese, brie, kajmak cheese, mayonnaise dressing for salad, minced meat (60% pork, 40% beef), butter, lettuce, herb butter.
    What do you think?

      • Thanks, Vanessa! I looked information for feta and there are only 0,45g carbs/100g feta. So if I put it in one meal cca 50g feta which contains 0,225g carbs- is that ok? Or should I completley put it away?

        • Dea the figures you gave seem right but why no eat fattier cheese than Feta. I know its great in a salad but I would look for a nice fatty cheese.

  69. Hi I recently decided to do the keto diet. Problem with that is I’m not too sure on what it is exactly supposed to eat. For almost 2 months I was doing meta-fast And I lost about 26 pounds doing that. I decided I wanted to do the keto diet and give the manifest to break for a little while. I wanted to see if this will yield better results. Doing the keto diet is there a certain amount of calories you’re supposed to have every day? I know it was mentioned to To eat low-carb high lean protein and fat is that correct? When you say low-carb many carbs should I be eating and from what sources. Does The keto diet have to be tailored to your current height and weight.example if I’m 5 foot two to 150 pounds do I have to eat at x amount of protein X amount of carbs in X amount of fat ?Basically I’m just wondering what ratio. Are you allowed to have seasonings on the keto diet ?or are there any restrictions as far seasonings go? How much water should we be drinking every day? Another thing that I was curious about was How soon will it take for your body to start losing weight efficiently? And once we get to our goal weight how do we go about getting into a maintenance? If you accidentally go off plan…. Will your results be derailed.? Sorry I have so many questions I just want to make sure that I’m doing this right. Another really important thing I want to ask About is exercise. I’m trying to get build myself up to be a runner and I want to Try to do insanity(High intensity cardio Work out on DVD) Will I be able to do these types of exercises on this diet?. I know when I was doing metdifast I wasn’t able to exercise i as hard as I wish I could….. And I felt like I was getting a little soft. It is my goal somewhere down the line to increase muscle mass slightly….. Will doing keto hinder those results? Another thing I was wondering was in other articles that I research online ,I noticed that some keto diets people do carboloading days. Are we supposed to do this once a week? Or at all?
    Thank you for taking the time to read my comment I really appreciate everything Any advice would be greatly appreciated

    • Jan,
      You are welcome here; however, it is clear to me that you did not read many of the posts before you asked your questions. Nearly all of your questions will be answered by a cursory reading of the previous posts. Your questions have been answered many times in many ways. Invest a couple of hours in reading through the posts and you will be ready to go on the Keto Diet. It is a wonderful and easy way to lose weight and to feel healthy. It does take a small amount of legwork. The foundation has already been laid for you in previous posts.

      Best wishes,

        • As a matter of fact, thank you, I am going to move on, as well. Your response made me realize how much I need to unsubscribe from this feed.

          I appreciate the help I have garnered from reading these posts. Once James suggested that the posts be categorized to prevent the long read necessary to sift information out of the postings. That probably would be hugely time consuming, and it would likely clear out the painful repetition. Since I am not going to volunteer to do that, I will simply reiterate my thank you for all the support and help I have received with the intricacies of the Keto Diet. Best wishes to all.

          • Ce – you don’t really have to move on! Just ignore the silly stuff like I do. You make some good comments that are interesting to read ….. and generally speaking this is a pretty good forum! Just needs better moderating, that’s all :)

            • You are adorable. Thank you for making this simple and to the point. Feeling hopeful after reading this article!! Be well always!

  70. I ran out of time reading all the posts, so maybe this is somewhere on here, but do you recommend white or red wine? and when you say “slice” of cheese, is it about an ounce? of yellow or white cheese?

    • white wine – but don’t go silly about it! and 1 ounce or 30g of cheese (cheddar, Laughing Cow, brie, camembert, Swiss, etc) Ricotta and cottage cheese are okay too – but buy the full fat ones, not low fat which are higher in carbs

      • What if I eat only 1 meal, instead of 2, and have medium fries instead of large, a diet Coke instead of a milkshake? Obviously I would still get a side portion of McNuggets, but that’s common sense.

        • We’d all be happy for you to do the experiment. Three McD’s supersize meals each day, with supersized “full fat” Coke for each meal. Try it every day for a year and get back to us in a year’s time to let us know how you’re doing.

  71. I myself am overweight and am preparing to start this diet with my husband. My question however is in reference to my much beloved cousin. She’s mid 30’s, 5′ and almost 500 lbs. She’s been hospitalized for cellulitis but was diagnosed with kidney failure and diabetes. It is taking tough love to get her up just to walk to the bathroom. I plan on moving her in with me when she is discharged to give her emotional support. My question is, would this be safe to do with her now or is there a better starting place for her.

    • Grace, hi! Your cousin is about the most extreme case I have ever heard about. Most people who come here have a BMI of 30-50, and are working to get under 25.

      Your cousin’s BMI is 97. In the old terminology they used to use, 40 was called “morbidly obese”, so heaven knows about 97.

      This diet, and this webpage is all about eating (the right sorts of) real food. But I think your cousin is going to need a more therapeutic intervention if you’re going to save her life.

      Where do you live? (Country and city will do.)

      If you would like more direct support, e-mail me at james jameshardiman co uk

      Are you on Facebook? There are a number of groups there which can offer more extended support. You can search for me there, and friend me, and I’ll put you in touch.

      … and bless you for being willing to help your cousin. You could, literally, be her lifeline.

  72. Hi! So I’ve been on the keto diet for 1 month now. I ate when I’m hungry, stopped when I felt full… I even went to the gym 2 to 3 times a week. I started at 147 pounds and weighed in today at 143 pounds.. -___- Is this normal? I’ve read a lot of people lose more in a week, so I’m a little frustrated. On the upside, my pants and shirts feel looser when I wear them.

    • The way your clothes fit is much more important than the scale. Who knows, you may be putting on muscle at the same time you are dropping fat.

      • Hi! It’s been 3 months since I’ve started on keto diet. I’m 5″1 and 147 pounds. I have lost a total of 7 pounds. I’m not really sure why I am losing fat this slow. I exercise 3-4 times a week that includes weight training and cardio for at least 1-2 hours. I’ve been following some of the meals mentioned above. Plus, I’ve been adding coconut oil to my decaf coffee. I stop eating once I feel full. But I feel hungry 2-3 hours after eating. Should I decrease my protein or fat intake? Should I decrease exercising? I’m a bit confused because I’ve read a few articles that mentioned that HIIT can trigger gluconeogenesis which could disrupt ketosis; and another article that encourages HIIT.

  73. I so enjoy my new life style and the weight just keeps falling off. One of the draw backs is that I tend to starve myself unintentionally and have to keep reminding myself that I have to eat. I cannot believe how much I use to eat and my food bill is so low. Water and loads of fat keeps me full and satisfied. For those of you who know Biltong I have been eating it and it does not interfere with my Ketones. Tho too much protein is not good. Only eat that which you have allotted yourself. Keep on and know that this way of eating is really healthy and it will keep the weight off.

  74. I’m sincerely going to give this my best. My husband has been doing it for months. I’ve been sneaking around while at work eating whatever. Home is strictly a no carb zone and we eat low to no carb breakfast and dinners. I’m starting at 230lbs or roughly 104kg. I’m diabetic and my numbers haven’t been so good. Eating very low carbs helps me tremendously. Thanks for your article. It helped me center what I need to do.

    • Hi Megan,
      Good for you in taking the plunge. I started the Ketogenic Diet at about 225lbs myself. I’m at 196lbs this morning after 100 days. I believe I could have gotten here after 100 days on a low glycemic index diet, too, but I wanted to try this. I think you will find that you do not feel like snacking around the office while on this diet because high fat is satiating and there are very few hunger pangs. Word to the wiser: if you do go on this diet, DO NOT snack on carbs because you will gain weight fast! Nothing is more discouraging than that. Be sure to keep your fat up and your carbs naturally occurring and low. Good luck. Keep us in the loop.

      • Speaking of keeping carbs naturally occurring and low… I did a fat fast 2weeks ago to reset myself after slipping a bit in my eating plan. I was eating too much protein and not enough fat and also snacked too much during the day even though it was all low carb. After resuming a normal LC diet, I was out yesterday afternoon and consumed a Quest bar as an emergency snack. These have 25g protein, 6g fat, and are sweetened with sugar alcohol and stevia so the net carbs is 2g per bar. I added back some fat when I returned home. I thought the bar was safe to eat but it kicked me out of ketosis for the rest of the day and night. So, I will be much more careful about my choices from now on!

          • I don’t know how it happened. It had to be the Quest bar because that was the only possibility. My guess is that the carb load is much greater than quest reports on the label. Maybe the stevia/sugar alcohol combo is at fault. Anybody have any other ideas?

            • There is a website called, I think, Low Carb Scams (it’s been a long day, and I’m brain dead). Don’t know if Quest was on there, but I was shocked by home much straight lying goes on on so-called low carb food labels.

              Checkit out!

              • Thanks, James. I did check it out. It seems that the theory that sugar alcohol’s neutral impact on insulin is suspect.

        • Fat works to lower the GI of carbs by slowing down their absorption. You have to eat the fat at the same time as you do the carbs or it does no good at all as far as carbs are concerned.

          Sugar alcohols are not always free. Some, like Xylitol, do have a tendency to raise your blood sugar.

  75. Curious what y’all have to say about organic coconut sugar.

    I made a small batch of chia seed pudding that went something like this:

    1/4 c. Coconut Milk
    1/4 c. Almond Milk
    1 Tbls Chia seeds (6 g carbs, 5 g fat, 3 g protein)
    1/4 tsp Vanilla extract

    I think I could get away with not adding any sweetener because I don’t really have a sweet tooth to begin with and the vanilla adds some sweetness, but it adds a nice touch. Was only thinking of using 1/2 tsp of coconut sugar ( 2 g. carbs, 2 g. sugar)

    I’ve been following a mostly strict keto diet for over 2 weeks now and I mainly plan on doing it for a short amount of time and then continuing on with a low carb/low sugar lifestyle.

    It should also be noted that I don’t eat that entire pudding in one sitting. I made it yesterday and it was more of a tasty snack that I probably ate 3-4 scoops of it.


    • Sugar is sugar is sugar, wherever it comes from, organic or not. Just count it in with your carb count: as you say, it’s a small quantity.

      On the other hand, If I were making the recipe for me, I’d use luo han guo, or stevia (just do a “find” on this blog: you’ll come up with loads of references).

        • Xylitol can cause gastric distress. Sweet leaf Stevia in liquid form has no carbs and no aftertaste. Best of all, no gastric distress.

        • Louise B,
          Xylitol is a sugar alcohol, similar to maltitol, sorbitol, etc.
          Some folks get diarrhea from using one bit too much of these.
          That might be a helpful thing if someone is experiencing constipation from the Keto diet–usually sorbitol and maltitol work best if that’s one’s goal. Those 2 are less “sweet” tasting too–so some use more of them to sweeten.
          Xylitol has some germ-killing benefits: it’s grat for getting rid of periodontal disease. But then, the Keto-diet should also help that.

          Real sugar is a carb.
          Fructose is a really fattening carb.
          Sugar Alcohols are still carbs–they just have some different various pathways of use in the body.
          Artificial sugars are bad mojo in too many ways to list.
          The ONLY sweets I know to date, not carbs, from real plants, would be Stevia leaf, & maybe Monk Fruit [Lo han Guo].
          The food industry has been hard at work for decades, churning out & promoting all kinds of flavor enhancers & more artificial sweeteners–just say “no!” [[same for fake fats and other artificial and chemical ingredients]]

          As your body re-calibrates to burning fats & proteins instead of carbs, your taste buds & brain will correct the internal chemistry that causes cravings for sweets–it won’t be too long, before you bite into a ripe veggie & think how sweet it is!

          • In terms of sweeteners, I find I can tolerate Swerve more than any of the others. It doesn’t seem to impact my digestive system in the same way.

    • If you just want a small amount of sweetening, a drop of Stevia in glycerite would work well.

      Chia seeds, by the way, have 6 grams of carbs, and 6 grams of fiber, resulting in 0 net grams of carbs. Also, they work great as stool softeners. A low carb diet can be constipating.

      I have made similar chia puddings, but I use raw cream instead of coconut or almond milk. You can cut the cream with water if you find it a bit too much. I usually do.

      • No!

        They don’t cancel each other out.

        If there’s 6 grams of sugars and 6 grams of fibre then there are 12 grams of total carbs, but you can disregard the 6g of fibre because that doesn’t affect blood sugar, or insulin, or being in ketosis.

        So you have 6 grams of net carbs.

        The fibre can help with constipation, but so can drinking enough water and getting some gentle exercise.

        • You are correct that adding the fibre and sugar together will give you the total carbs. Chia seeds have 6 total carbs and 6 of them are fibre. There are no sugar carbs in chia.

          Ha! Don’t tell me about constipation. Maybe drinking water helps some people, but it doesn’t do diddley for me. I once attacked it head on, drinking lots of water, taking fibre, excerising, and anything else that has been recommended all at once. The results, sadly, were nil, zip, nada. The chia works great for me. I don’t know if a lot of others would have this result.

          I ingest the chia by filling a bottle with water, adding flavoring (a small amount of lemon juice, lime juice or bottled flavoring) and stevia. I shake it, taste it, adjust it and then add about 2 TBSP of chia seeds per cup of water, shake well and continue to shake every 15 mins or so. If you don’t, it will clump. Then I refrigerate it and drink it.

          I just noticed you have an old post here where you said that Truvia may be GMO. Thanks for the heads up. I didn’t know that. I use so very little Truvia that I will not miss it. I use mainly stevia and a little bit of sugar alcohols for baking.

          Like you, I am an old person who just does my own thing and figures out what works for me. I have a splendid, unforgiving helper called a blood glucose meter, and if I don’t get it right, it tells me in no uncertain terms. I don’t check for ketosis because it is expensive, and I really don’t care. I just want my weight to stay down and also my blood sugar.

          I do this diet for diabetes. I found that a low carb diet for diabetics worked much better when I ate a lot of fat and after googling around, found that I was eating a ketogenic diet.

  76. Since sugar is not an option, what about xylotol?

    Amazing that very few diets of any kind do not mention this substitute. Please advise.

    • Xylitol can cause gastric distress in some people, but if you persist, you get used to it and it doesn’t bother you. Xylitol does have carbs, so I use mostly stevia and some sugar alcohols, such as Xylitol and Erythritol.

      Walmart’s Truvia is stevia and Erythritol.

      • Everyone should be aware that Xylitol, even small amounts, can kills dogs. I won’t have anything but a bit of stevia in my home any longer. Not finding a need for sweets and feel better with less cravings if I don’t use sweeteners.

  77. WOW. I had AIDS, cancer, I was blind and I only had 1 leg. I tried keto, and after 2 weeks, my leg had grown back, I could see, my cancer was gone, and so was my AIDS. I also gained the ability to breathe underwater.
    I would recommend this diet to EVERYONE. What a miracle diet!
    True story.

  78. Thanks Mark for a very informative article. I have tried the diet a number of times since reading Atkins 30 years ago. As we age we mostly accumulate a little padding that is neither required nor wanted, and our muscles tend to waste a bit at the same time. So in my case at the age of 70 I don’t weigh much more than I did as an athlete, but I know that my body fat ratio is now much higher. Not only that, I am hoping that some of my minor health issues may receive some benefit. In three weeks I have gone form 89kg (6ft.3in) to 81. The arthritis pain in my neck is reduced by 80 percent. I went through hell though for two weeks with the “Ketoflu” but I was expecting it. Every day I feel stronger, sleep better, have completely lost my reflux problems, and am thinking more clearly. This diet has been scientifically researched to treat both Epilepsy and Diabetes with astounding results. There is also a growing body of evidence that this diet is immensely beneficial in fighting cancer. There are plenty of websites that explain why.
    Of course the cancer industry wouldn’t be too happy about that. Neither would the cereal producers and the packaged food industry. Understandable.
    Which one of these groups do you belong to troll?

    • Good job, Gert! With a keto diet you need to make sure you’re getting enough salt (which, like fat, has been unfairly demonized for years; google “salt taubes” for details.) I understand a large part of theketo flu is shortage of salt.

      As for the troll, well, some people just don’t like something that’s different. Keto is hardly a fad diet, though it does seem to be gaining in popularity.

      • The salt you buy in the grocery store is far inferior to sea salt or Himalayan salt. It has been processed to death, and actually does have some of the properties ascribed to it. Natural salt is very good for you and you don’t have to worry about it harming your health.

    • I have been on the keto plan for several years. recently I have seen my weight increase by 5 pounds so I decided to reset myself by doing the Atkins Fat Fast for 5 days. I dropped the pounds and am beginning induction again today. I believe that I simply evolved into eating too much-not carbs but protein. I can’t seem to find info on the ratio of fat to protein for an optimum keto meal plan. Can anyone provide a source? BTW, please stop indulging the hater and he/she will get bored and go away. Funny how we assume that it is a male!!!

      • Hi Sherry. Try the keto calculator. just google Keto calculator and place your stats in the box. It worked great for me.

    • just starting this diet, have some questions… whole milk In my coffee ok…..can I use mayo….and how about balsamic vinegar

  79. There are a lot of comments on here by people who, I can only assume, are sitting at home with tin foil hats on. Nutritionists and scientists haven’t spent decades studying food so they can publish lies and misinform you. There is not some massive conspiracy against you.
    Yes, there is some health benefits to doing keto, for a short time. However, you are not getting the required vitamins and minerals your body needs to function properly.
    I have read a comment on here by someone that states that keto will prevent cancer, alzheimer’s and many other illnesses. UTTER BULLCRAP!
    Number 1, there is not enough studies done on keto to prove ANYTHING.
    Number 2, It is well documented and studied that eating fruit and vegetables definitely reduces your risks of certain cancers.
    Your government are lying to you about a lot of things, however, nutrition is not one of them.

    If You want to lose weight, get off your fat arse and exercise. Put down the chocolate and pick up an apple. Reduce how much crap you eat. Walk instead of driving.

      • I take it you are one of the fat, lazy people who needs to exercise rather than rely on a fad diet to lose weight.

        Some small steps would help. A few miles walking a weeks would be a start, and would help you a lot. Go on, put that cake down and go for a walk.

        • Oh, just ignore him. Probably just some guy with no life looking for some sick fun. We can welcome him back when he develops food allergies and a spare tire.

          • Thanks for the reply. I have a great life though, which consists of exercising, so I won’t get a spare tire. Thanks for the concern though. See, all you need to lose weight is to stop eating crap and start exercising. You will feel much better for it. Try it, put down the tub of ice cream and go a light jog. Yes, you may find your knees will hurt a little because of your massive weight, and you may get chafing when fat bits rub other fat bits, but persevere and you’ll be fit in no time.

            • Yeah I can tell that your low calorie no fat diets have worked so well. Results? Hmmm lets see. Most Americans are obese due to all of the good government advice. Let’s talk about results. I am in extremely good condition and have lived Keto for over a year. The people on this post all have something in common. They have tried the fairy tails you are stating and they didn’t work. If they worked none of us would be here. Educate yourself.

      • Well, I’m fairly sure no-one actually asked me to post, but I did any way. Have I hurt your feelings? Why not do something about it and exercise all your hate away. Hugs and kisses.

        • Actually if had done your research properly you would of learnt that the Keto diet was actually compiled in the first place by doctors to help control seizures in some people with epilepsy not for overweight people. So instead of trying to be a smart ass and insulting people you do not even know pull your head in, get your facts right and keep your negative thoughts to yourself. But hey if you want to keep looking stupid (which clearly you are) keep going!

          • Wow, you have a cheek to call anyone stupid. Your grammar is terrible. Also, I know full well what type of people the keto diet is aimed at, however, everyone on this site is clearly using it as a quick weight loss programme. It’s this type of person THIS site is aimed at. You are still going to die young, and have a plethora of problems because you are lazy and don’t exercise. Hit the gym fat ass, you’ll learn to love it. X X

            • LOL I love how you’re trying to throw in some encouragement among all the hate. What’s the point? Take all your “you’ll learn to love it!” and the like, and work on learning to be an actual decent human who treats people with respect!

  80. I am currently on lipotrim and have good results but want to go on re feed now . is zero coke allowed . also what about sliced meat from the deli counter. many thanks

    • Linda, I lost 100lbs (7 stones) on Lipotrim, but messed up the re-feed … seemed really complicated to me.

      I would recommend moving from Lipotrim to the Ketogenic diet (for life). You can have wonderful, healthy food, and not have to keep paying out for Lipotrim.

      There are lots of Ketogenic diet groups, with lots of amazing recipes, over on Facebook.

      • thanks James…which are the best forums please ? some I have looked at appear quite old. Did you loose much weight on this ? I still have 40lbs to shift

    • No and No. Get clean stevia at the health food store or online. Sweet Leaf brand tastes good with no aftertaste and get organic heavy cream.

  81. Terrific work! That is the kind of information that are meant to be shared across
    the web. Shame on the search engines for not positioning
    this submit upper! Come on over and consult with my web site .
    Thanks =)

  82. Hi I am planning to do this diet

    I have few questions

    I’ve been drinking warm lemon water for years everymorning. do I have to eliminate that???

    and the water that I am drinking is with mint,grapefruit, orange and cucumber do I have to remove that on my diet as well??

    and I drink Kombucha tea at night is it allowed on Keto diet??

    Is artificial sweetener allowed??

    thank u!

    • Sadly most of what you are drinking is a no no. Not sure of the tea though. If you are going to use artificial sweetener try stevia. Hope this helps. I know the lemon water is good to why dont you try first reaching your goal tun introduce it back counting it as a fruit.

    • Stevia is a good sweet replacement. The powdered green leaves are completely NATURAL, not artificial, has no carbs, no calories–you can even grow it yourself.
      There are also “LoHan Guo” aka, “Monk Fruit”, “Buddha fruit” etc., is from a special melon, specially processed to extract the sweet factors in the melon, isolating those from any calories or nutritional content–safe for carb-free diets. Very nice.
      Warning: Agave Syrup is higher in Fructose than High-Fructose Corn Syrup!
      Fructose is bad for insulin levels, & vastly increases fat storage.
      NOTE: KOMBUCHA TEA needs checked on it’s label, or look it up online: various fermenting processes & ingredients can cause variations in Carb: protein ratio….most all of them lean towards a higher carb ratio, BUT…that’s probably mitigated if the total calories in the container are still very low–kinda like having that bedtime wine and cheese serving.
      Brewing Kombucha tea starts with Plenty of sugar….though once fermented, sugar content has dropped almost to -zero-, But depending on source, you MAY want to leave Kombucha OUT of a Ketogenic diet.
      Once you’ve gotten your health back, you could likely return to using a modest serving daily, for it’s wonderful probiotics. DURING the ketogenic diet, you may want to use a really good, broad spectrum Probiotic capsule instead–the kind that must be kept in the refrigerator.
      Probiotics are very important, for just about everything in the body–so taking them is a good thing. There are good ones to be found at health food stores, Grocery Co-Ops, Vitamin Shoppe, Online, etc. The more & more various good strains, the better.
      New research is showing some of them, if not all, help us keep emotions balanced, as well; L. Rhamnosus, for instance, helps reduce symptoms of anxiety & depression.

  83. What about those with a diagnosis of insulin resistance like pcos… would they need to change the approach of CKD?

  84. should have researched FIRST. sugar is minimal in a glass
    of wine. calories are higher. i had always heard about
    the sugar content of wine and it seems not to be true :-)

  85. How do you guys count carbs etc? Can someone please help me, do we go by nutritional value etc? and how many carbs to get into ketosis per day? Please help

    • Carb counts can be found on I have seen different recommendations on the amount of carbs allowed, usually somewhere between 30 and 50.

      The carbs must be spread out throughout the day and must be from allowed foods. You cannot save up all your carbs and eat a candybar for dinner.

      Since the body reacts more to carbs in the morning, breakfast should be especially low carb. I eat 30 or less carbs a day and divide them 6-12-12 for the three meals.

      Carbs are counted by subtracting the fiber from the total carbs. This gives you net carbs. Some foods such as chia seeds and coconut flour are fairly high carb, but have so much fiber that they are fine for this diet.

      A quick and easy way to make sure you are in the range you want to be as far as fat, protein, carb ratio is to take the protein grams, halve them, double the carb grams, add them together and make sure the fat is more than the total of the two. Again, the carbs MUST be allowable carbs. No grains, root vegetables, sugars or most processed foods. The fat must be eaten at the same time as the rest of the meal in order to slow down the rate of carb absorption.

      I just don’t have the patience to weigh everything and put it through a complicated formula. Mostly, now, after three years, I can just wing it.

  86. Hi Mark. I find this a fantastic site and hope you can reply asap or even if you could mail me in private I would be so grateful.
    I am starting out wanting to do a keto diet, but I am wondering can I add fruit to it? For example, the scarsdale diet has a high requirement of fruit in it.

    • Beware fruit. Fruit contains fructose which has a different metabolic pathway to glucose. Basically fruit sugar goes straight to fat!

      However, saying that, my garden is producing some amazing strawberries at the moment, so I’ll probably go straight to keto damnation … but they sure are wonderful with BIG dobs of home-made sour cream!

      • Fructose DOES NOT go straight to fat. It’s burned as energy, if not needed for energy, it is converted to glycogen and stored in the liver and muscles. If the liver and muscles are full, THEN it is stored as fat.
        Only lazy couch potatoes would convert fructose into fat as they won’t be using it as an energy source, and even then, how many couch potatoes eat fruit anyway.

        • Clearly, my answer was too short. ==Of course fructose can burn more slowly than glucose. BUT…while some alternative practitioners -used- to think fructose was safer for diabetics [than sugar], as it was known that fructose burns slower, what was not understood, say, 15-20 years ago, was those using it -are- too sedentary, -are- already insulin-resistant or diabetic, & CANNOT burn fructose effectively –they turn it into fat, compounding the problems. ALSO, they are not likely to have been on a Keto diet. Keeping fruit consumption modest, while on a Keto diet, helps maintain the ratios needed to keep it a Keto diet. It doesn’t take much fruit,, and it’s easy to get carried away with summer abundance, to sway the Keto diet off-track–hardest to keep to for those newer to a Keto-diet.
          Note: whole other discussions can be had on how High Fructose Sugar syrups have ramped up the obesity epidemic, despite physical activity. It’s surely in the ratios carb: protein: fats one consumes, & how much/long…. Science has shown clear pointers towards keto diets sensibility, for at least several decades–not counting the Inuit, et al, in sub-zero climates, who seemed to naturally know about this.

  87. Hello, thanks for all the great info here. I was wondering if someone could give me some advice/guidance… I’m on day 3 of the ketogenic diet. The first day, I kept my carbs to 2% (protein 33%, fat 65%) to help kickstart ketosis. Day 2, I had roughly 5% carbs, 30% protein, 65% fat. I’m having horrible side effects: awful headache that WILL NOT go away, sluggish/tired/NO energy, foggy brain, moody/irritable, and off and on nausea. I just feel horrible. And to top it off, I haven’t lost an ounce. I’ve been following it to a T, tracking everything I put in my mouth, chugging water… I’m about halfway done with day 3, I’m still on track, and symptoms are still the same. Do I just need to give it more time? I ordered ketostix off amazon that should arrive today (so I don’t know if I’m in ketosis yet). Any advice or suggestions or help would be soooo greatly appreciated! I feel like I’m torturing myself for no reason!!! Someone tell me there is light at the end of the tunnel!

    • This keto flu will pass. I changed my diet incrementally as I learned more, and never experienced it. Make sure you’re getting enough salt.

    • 2% carbs sounds very low. Maybe check that out. I began with 15grams carbs and since March I have lost 16kgs. I have never looked back at this way of life style. I wish to encourage you and hang in there. Trust me the weight will fall off. The keto flu will go away after a few days. Good Luck.

    • You’re probably just low on salt. Drink some salty broth and take vitamin pills everyday. The first week is the hardest. This diet definitely works. Just give it time. I lost 40 pounds with it and kept it off for 7 years. Don’t give up.

    • My doctor putme on this diet it is so simple,seems a bit drastic but I was desprate. my doctor said eat nothing grown in the ground, no sweetners and black tea or coffee or just hot water, I think the first week is hard because your body has to get used to the diet but it does work.. Paticence is a Virtue..

      Good Luck, and keep trying

  88. Thanks for al this detailed info!

    Couple of things: First off, both your links for ketostix from amazon are incorrect, so you are missing out on all those clicks. You might want to dble check those.

    Second, what is your opinion about sugar alcohols like erythritol, or xylitol? They are said to have zero glycemic impact, and yet they taste sweet, SOOO much better than Stevia, whose bitter taste I have never cared for. These sugars are a little pricey, and found mostly in health food stores. I wonder why they have not caught on in this world of low glycemic diets? Am interested to hear your thoughts on this. Thank you.

    • I have no problem with sugar alcohols as long as they are used infrequently. Some people get gastric upset from them. Try Sweet Leaf brand stevia. I hated stevia too until I found this brand. It is sold in packets, liquid, and tablets at health food stores. It is water extracted and has a milder flavor.

  89. This is a fantastic article. Thank you for all of the detail. I am hoping to start this diet and fingers crossed it works for me. Does anyone know if Quinoa will be allowed on this diet? Many thanks.

    • Quinoa is a seed, not a grain, technically, as I understand it.
      And while it is one of the rare [only?] sources of plant-based “complete protein profile”, it still has plenty of carbs….
      Just delete it from your Keto diet–at least until you achieve the health benefits you seek…then in moderation.

  90. Quick question (that has probably been asked before but I can’t find any reference to it) – how does Just Like Sugar rate as a sugar substitute? Or coconut sugar? Just curious.

  91. This will be a really good read for myself,
    Must admit that you are one of the ideal bloggers we ever saw.
    Thanks for posting this enlightening article.

  92. Hi all. Just to say that I am still on keto life style and have never looked back on starting this way of eating. I am now 87.6 from 102.2 since 8 March. My entire family are on board and between hubby, son and I we lost 30 kgs. The men lose quicker. My food budget also has decreased a lot. I am now free if aches and pains and IBS . Walking is now my next challenge. Happy eating.

    • Wow Vanessa that is wonderful! Congratulations :)
      Do you feel your clothing getting too big as well? I am finding that. I have lost 20 kgs in 5 months, however I put on 1.5 due to two birthdays (and alcohol!) arghhh.
      Congratulations again you must be very proud of yourself.

    • Vanessa, two quick notes: I see more people lately really messing up the English language. I don’t understand why. So, I intend this to be educational. “My family is (not are)…” and “…between hubby, son and me (not I).” Congratulations on your weight loss! That’s outstanding. You should be proud of your accomplishments!

  93. Because almonds are naturally very nutritious, almond milk doesn’t need to be fortified. You can make almond milk yourself at home, and it will have the same nutritional value as the almond milk available commercially.

    • Blue diamond almond milk has
      a 1: 2 Protein to Carb ratio.
      A serving has 40 calories, of which 30 are fats…good ones.
      So it appears almond milk is a good milk replacement on a Keto diet.
      BUT…read labels! Some brands add sugar; if it’s flavored, it has sugar added, too.
      You can soak almonds overnight, rinsing them a few times, then use a high-speed blender & purified water, to whiz up a batch of almond milk at home, from the “sprouted” nuts.
      [[soaking & rinsing removes the chemicals in the brown nut skin, which prevent proper digestion of the almond meat]]

    • All commercial diet sodas are “off plan”. They are specially formulated to increase carb addiction, which is why fast-food joints love you to buy them.

      For natural sweeteners that have zero or helpful effect on blood sugar, Google Stevia and/or Luo Han Guo. But avoid Truvia and Purevia.

      For an “on plan” refreshing drink, try fizzy water over ice with a splash of lemon or lime juice (from a lemon or a lime, not a bottle or packet) or a splash of Angostura bitters. You should be able to get Angostura at any reasonable liquor store. I know ABC carries it.

    • Cruise internet to learn about artificial sugar items. It’s pretty nasty.
      ==Aspartame [Nutrasweet, et all] are a couple sugar molecules connected using a molecule of wood alcohol: very bad especially for diabetics, who cannot properly process toxins anymore, much less sugar. It has a signature after-taste that usually tells on it.
      ==Sucralose is made of a couple sugar molecules connected using a Chlorine molecule. Again, can be quite cumulatively toxic. Have not noticed any signature after taste.
      ==Acesulfame potasium [ACE -K, etc. rearangements] is a man-made fake sweet. It’s signature aftrer-taste is “sickeningly sweet”.
      These 3 main sweeteners have been used very cagily by food industries; Monsanto got special permission to add their new generation sweetener, “Neotame” to foods without labeling it.
      Sweeteners are now being placed even in MILK.
      These chemicals cause addictions to them, which gets people to consume MORE junk foods and empty calories.
      SINCE Monsanto Execs have been placed in positions of power, such as the V.P. of the FDA, and in other regulatory, consumer protection agencies in the USA and elsewhere, we have seen protections from industry agendas disappear.
      It is now totally up to consumers to learn everything they can.
      The FDA says whatever Monsanto wants it to say, to convince public to keep consuming stuff Monsanto promotes.

      Stevia was actively blockaded from getting into the USA for decades, since it competes with what Monsanto promotes.
      Stevia has no known adverse effects. One can grow their own stevia plants at home, usually in a protected area that does not freeze.

      Sugar Alcohols are generally safe. Each has it’s own potential side effects.
      ==Xylitol, for instance, actively helps good mouth health, by killing germs int eh mouth–helping heal gum diseases….but, if too much is used, it can, in some folks, cause diarrhea. It’s been used in the E.U., for a very long time, and NO data has shown any adverse effects…though Monsanto would have people believing it has them.
      ==Maltitol & Sorbitol are usually the ones that cause diarrhea faster, if used too much.
      You can Google to compare sugars & sugar substitutes, & learn MUCH. BEWARE of sites that quote FDA…FDA has virtually NO credence these days, especially where foods are concerned.

  94. Question: When I was on the Zone Diet, there was big emphasis on balancing fat/protein/carbs at every meal and snack. I realize that I have been making sure that by the end of the day I have reached my % ratio of fat/protein/carb, but I have not been terribly concerned about every meal being balanced. Can anyone offer knowledgeable thoughts on the importance or non-importance of doing that on a pure Ketogenic Diet?

    • hello Ce, How is the dieting? No you don’t have to stick to that ratio at each meal, so long as by the end of the day your rations come to what you have set aside for yourself.

  95. Hi Everyone,

    Could anyone tell me how much protein I should be having per day, I think I am having too much! I currently have 25-30g net carbs (veggies, fruit) 170g of protein and about 120g fats. I exercise only 2-3 times per week for 45mins. I currently weigh 96kgs and I am 163cm’s (5’3). I am 36 years old
    Am I having too much???

    • I tried the keto calculator. It said I’m having way too much protein and would expect to lose 3.5kgs a month. Hmm I’m losing 1.2 to 1.6kgs a week. It couldn’t be muscle loss because I do weights. I think I better just keep going how I’m going. I will get there eventually :)

  96. I am not on this Diet to lose weight but as a side effect I lost about 30 pounds without trying. I am on this diet because I cannot digest carbs and sugar makes me sick. It was the answer to my tummy issues. I usually go about 5 days on this diet and then let myself have a treat day where I can eat anything I want. I have SIBO. Again I don’t have to lose wait. My theory is that people are built anatomically like carnivores. Our digestive systems are more like cats and dogs rther than cattle and grazers which have 3 stomachs. People don’t have 3 stomachs to digest plant matter. So I feel this is a more natural way to eat. If I eat enough fat (coconut oil) I don’t even feel the need to eat anything with sugar. So good luck to everyone and I hope you get out of this diet what you are looking for.

  97. Is anyone out there willing to look at a sample menu for a day that I devised and give me an opinion? Not sure I can attach something here. Seems to me everyone is saying you need twice as many grams of fat as protein. I am finding that a bit tricky.

    • I posted a guide yesterday that will answer your question … but my post is still awaiting moderation. If you want the simple answer:
      “The ideal macro-nutrient ketogenic ratio is this: 65% of your calories should come from fats 30% of your calories should come from proteins 5% of your calories should come from fibrous carbohydrates”.

      If you want a slightly more detailed answer, the amount of protein you want depends on your lean body mass (you need protein to maintain that, to make sure that your body, under “starvation mode” doesn’t start to break down muscle. That means that a small woman needs less protein than a large, muscular man. The details, the math, and calculators are in the missing post.

      • Ah! I think I have just twigged. Brand-new posts require moderation, but replies to other people’s posts don’t. If I’m right, then you should be able to see this link:

        This isn’t a quick read (I’m on my third day) but it will answer pretty much all your questions (except the ones that start, “I have been reading Joseph’s guide to Ketosis: what does xxx mean?”!)

      • Oh – a percentage of CALORIES! I was under the impression that if you had say 100g of protein, you had to have 200 grams of fat (roughly). But it’s a percentage of calories, not grams. Math is soooo not my strong point! Let me go re-examine my sample menu. I hope your post is cleared soon! Thanks!

        • Here are my totals but can’t figure the percentages – help? 570.6 calories from protein, 104.4 from carbs, and a whopping 1793.7 from fat. Is that the idea???

          • That comes to 2500 calories for the day, which suggests that you’re quite a big person! I don’t know you, but I would suspect that your daily calorie requirement would be more like 1800 calories, split 1170 from fat, 540 from protein, and 90 from carbs.

            But that’s just me guessing. To be more accurate, I need to know your age, height, current weight (I’m guessing you’re female!).

            And, every day that you lose weight, if you want to continue to lose weight, you would be eating a tiny bit less each day. We can work all that out: let me have your stats, and we’ll see what we can do.

            • Hi James, May I ask the same of you. I am female 56 years and I weigh 88 kgs. What is my calorie percentage please. Since 8/3 I have lost 13 kgs but I worry I am losing muscle as well. Your input would be appreciated.

            • Thanks so much, James. I’m 63, pretty sedentary (joints ache like mad), 5’8″, and 264 lbs. and I
              WAS wondering how the heck I was gonna eat all that food. Am relieved! I was using HCG for 5 weeks as of yesterday and lost about 17 lbs but for some reason I am finding my legs and feet so swollen and am discouraged. Really appreciate your help.

    • post a sample menu here and include all your food and lets see if we can help you. I enjoy reading all remarks as often I can also correct bad habits that creep up.

  98. I’m already living Paleo but this is a bit different…I guess I’m trying to interpret what the main differences are and if one is better than the other. Or, should I say optimal for weight loss and health. I already am in ketosis but along with weight loss I just want to do what’s best for my health overall. I don’t currently eat cheese, or the coconut/almond milk, or processed meats as in ketogenic diets, but I do have fruit which this plan doesn’t utilize. Any opinions on which is better?

    • Good Morning. I suppose its a matter of choice but for me who has tried every diet there is I have found the ketone to be best suited for me. Once I reach my goal I will introduce fruit at a limited amount. The cheese and cream I consume are really such small amounts.

      • Thank you! I think I am going to make the little changes such as no fruit for now as I work towards my goal. I do believe it is the one stumbling block I have that is slowing me down as far as progress goes. Have a great day :)

  99. Ok, having read the diet and most of the comments, it looks like 25 g of carbs/day is what to shoot for. As for protein, I think I read that 150 g/day is good – seriously? I went to FatSecret Australia and found an 8-oz steak is only 14-15 g. But I also see it is a 1 to 1 ratio with fat. Can you clarify the protein and fat elements for me? I am dying to start this but want to know what I’m doing very clearly before I start!

    • Hi Diane, the ration was always a problem for me to begin with. Either I was eating too much meat and not enough fat.
      Made many mistakes so understand its by trial and error as each persons body is different. To aid me I bought and read the Atkins diet to get a deeper understanding. It differs to the ketone diet as the fats are more important. I want this diet to be a life style and with that in mind it has helped me to not get too stressed if I made mistakes. The ration is for me 60% fat 30 % protein and 10% protein. Because of battling to find fat in protein other than pork crackling and fat on steak I decided to take 30 g of coconut oil each morning. That sorted much of my fats and of course lots of olive oil over my salad and green vegies. In addition I take flax seed tablets which aids in high cholesterol. Please google coconut oil and see what people are saying about it. Coconut oil as Mark said can have you in the loo but do it slowly. It also takes my appetite away. Try and stay away from fruit but if your body craves it eat an apple or berries. I have cheated on apples and I noticed it a negative for me. Warm fresh cooked asparagus over a salad and lots of olive oil is yummy but remember only 20g carbs if you wish to really lose weight quickly. And finally drink water. Coffee and cream is great smiles. Good luck and enjoy the new affair with food.

      • Hi folks,
        Seems like Vanessa, Diane and I are on similar paths at the same time. I wanted to say that I am settling in on roughly 81% fat, 13% protein and 5-10% carbs. I am 54 yrs, 5’7″, 209 lbs.

        To keep my fat high enough, I have a cup of espresso with 2 tbsp of heavy cream and 1 tbsp of coconut oil with breakfast. I know it sounds gross, but really taste pretty good and rich. That gives you about 200 fat cals without much extra protein on top of your breakfast as Mark notates above.

        At lunch I have one more “oily espresso” on top of regular use of olive oil in cooking and small amounts of protein. I get the fat I need to stay Ketogenic without much thought. James turned me on to avocado and paleo mayo which can be added to any meal to increase the fat–that is my sure fire way of keeping my fat high.

        Other than that, not a bit of processed carb or sugar (or alcohol cuz I found two+ glasses of wine completely kills the fat burn for me.) I also have not been eating fruit, but I haven’t missed it. You can have a little, but they are big in carbs and it is way easy to overdo it without realizing it.

        I’m losing about a pound every two days. Before I drank too much alcohol one day, I was losing 1 pound a day. It was amazing. I really wish I hadn’t tried to experiment with how much wine I could get away with, because it caused me to slow my burn. I’m sure it will reset again, but I won’t be drinking anymore.

        I hope that helps you get started.

        • Hi Ce, lol I know and understand the coffee trick. I stumbled on this site and I find it has encouraged me so much. I was able to gain so much information but trust me I have put in many hours of reading and researching. In the mean time I have introduced 4 other people to this life style and to see the joy of them losing fat gives me such happiness. Enjoy and yes the wine for me is a BIG NO NO for now.

      • Ah, thank you, Vanessa. That is easier to understand. Just curious, is there a convenient trick to calculating that ratio each day?

        • yes there is log onto ketone calculator and put in your rations. Its been a tool I use but now that I have the hang of it I don’t use it as I took on Marks advise way back and got into a eating routine. Only now have I begun to make my own mayo and Hollandaise sauce . If you can buy sugar free jelly make a few to last a 3 days and each time you wish to snack eat it with cream. Or make deviled eggs with your own mayo and stuff them with tuna drizzled with olive oil. Keeps me happy.

        • I make chocolate. -2.5tbsn virgin cold pressed coconut oil
          -2tbsn unsweetened baking cocoa
          -1 tsp vanilla
          -sweetener to your liking. (I use 1 packet of sweet n low) but you should really try to find a natural sweetener.

          Pour Into chocolate moulds and freeze. Eat half the bar a day! Yum!

        • HI. If you dont have time to make the chokkie sweets just place 30 g in a cup and pour boiling water over it. Maybe 2 mouthful of waters and let it melt and drink once water is cooled. NEVER melt coconut in microwave. Trust me its not bad to drink.

    • If your 8 oz steak only has 15 grams of protein, I suspect either the calculator youre using is highly inaccurate or that the 8 oz steak has a rather large bone in it. Most proteins, including steak, have about 6-7 grams of protein per ounce. So 8 oz of boneless steak would be closer to 50 grams of protein.

  100. hey folks,
    I have a question. Been in ketosis for about two weeks, from the start I got calf cramps every morning before getting out of bed. Any thoughts on what is going on?

    This is my diet: Basic Ketogenic (Mark’s plan above with a few exceptions); 1400 cal per day; lost 12 pounds in two weeks; drink more water than I ever have, but only about 6 glasses a day; once drank 4 glasses of wine and gained back 2 lbs overnight; food ratios are about 10% carbs, 50% fat and 40% protein.

    Thank you.

  101. Wow, I am so excited to start this! I feel I have to finish two more weeks on HCG just because I paid for the stuff. But then I will start this. Thank you so much!

  102. Help i have been on this diet for 5 weeks i have lost a steady 2 pounds a week i weigh myself once a week i weighed myself this morning and have put on 2 pound iv not done anything different im really upset as i thought i had finally cracked losing weight and feeling great

  103. ladies with minimal self esteem are really commonly the prey of men that way.
    No, its not the targets mistake, but that is definitely the type abusive guys are really drawn to.
    The vulnerable. All victims of an abusive relationship, dude or lady,
    need to figure out how to stand up on their own and quit
    taking responsibility with regards to their abuser’s activities. i was abused when and constantly thought terrible for doing whatever it was I became doing which will make him behave like that. we believed it was my personal failing because we wasn’t excellent enough.

    i know exceed now because we figured out to stand up
    for me.

  104. i wanted to start this diet, is there a website to go to for info and support and guidelines, id appreciate your help

    • Hi,
      I started the Ketonic Diet 4 days ago. The Ketostix changed to purple (moderate) on day 3. I am loving this way of eating. I feel so good and satiated. Makes me realize that despite being overweight my whole life, I have been starving from too little fat in my diet, diet, diet, always a diet. Thank you all for the information you have given me in this blog. I do have another question. I am basically eating Mark’s diet posted above. I am having trouble getting to 1200 calories per day without going over in carbs or naturally occurring sugar. So, when Mark says eat as much as you want of the salad foods, I find that those foods are high in carbs, but not in calories. They put my over my carb limit. Should I just drink some oil? Just kidding, kind of.

      • Go on You Tube, search Sarah Fragoso, paleo mayo. Watch the video, make your own mayo, but modify her recipe slightly … add some coconut oil. I also add some MCTs.

        Now get some Haas avocados (the very dark-skinned, knobbly ones) and make some guacamole (if you don’t know how, there are dozens of You Tube videos. My favourites are the animation by PES and the two guys singing!)

        When you make your own guacamole, add a good dob of your home-made mayo to it. Makes it extra-smooth and yummy.

        A good portion of that guacamole should send your fat count for the day way up! I’ve never done the math … maybe I should.

        • Okay, that sounds like a much yummier solution than drinking olive oil. This diet is twisting up my brain. Eat mayo? Never eat mayo! Ha. I’m on it now. Thank you.

        • Hate to say it James, but that mayo was not edible for me. Her kids are super cute though. I tried to happy it up by adding some stevia, but no. Still, all the tasting I did while making it amped up my fat for the day. Thanks for the suggestions.

      • Hello. I too ate as much salad as I wished but to no avail. Watch your carbs ALWAYS. Download a carb counter and you will find how quickly carbs creep up. Join myfatsecret site as it will count your carbs for you. Good luck

  105. Hello. I did want to clarify 1 thing for people. Ketostix are only a good measure of 2 things: 1) Whether or not you are in ketosis and 2) how much water you are drinking.
    Let me clarify. It doesnt matter if your stick is light pink or dark purple. You are either in ketosis or your not. All the ketostix measures in the extra ketone spillover that isnt being used by your body for energy. So for instance, your body could be burning 200g of fat but it is only going to use 50 of that. This may turn it dark purple as the other 150g is spilled over into urine. Given the same scenario, lets say your body uses175g for energy. The other 25g arent enough to make it go dark purple, but they are enough to show you are in ketosis with the light pink.
    The second scenario. If you a drinking lots of water, your body is diluting the ketones in your blood/urine system and flushing them diluted. This is a good thing. You will still only show light pink but since you are flushing the ketones your body has to burn more fat for energy to provide more ketones for your system to use as energy.
    On the same principle, if you dont drink that much water then the spillover ketones wont be diluted thus youwill show purple on the strips.

    Bottom line, dont worry about the color of your stick, just make sure it changes color at all!

  106. Heya we are in my ballet shoes the following. I stumbled upon the following board i think it is really valuable & this helped me outside a great deal. I hope to supply something once again plus guide other people like you taught me to be.

  107. Hi All,

    I just have a question and I hope some of you can help. I think having three glasses of white wine last week has tossed me off Ketosis big time. It was a Thursday night with friends, I weighed myself on the Saturday and only lost 200 grams, I went straight back on my normal eating plan and today I weighed myself again and I have lost another 200 grams. I should not complain because at least I am losing, but it is alot different from losing 1.5 to 1.6 kgs a week which I have been. Any suggestions??

    • Don’t drink alcohol. Period.

      There are four macro nutrient classes: carbs, fats, proteins, alcohols. This is defining a macro-nutrient as something the body can burn to produce energy. For the body to choose to burn stored fat (by producing ketones) you need to persuade it that other sources have dried up.

      So go dry!

        • NO NO NO! ;)

          Think “protein almost as bad as carbs”. What you want is FAT to kick start your ketosis. Here’s a program for you. We are going to make some paleo mayo (DON’T BUY COMMERCIAL–it uses veg oil that is high in omega 6 and is almost definitely GM). And we are going to make special ultra-paleo guacamole. Gorge on these, and some cheese, and you’ll be back in ketosis quite fast!

          But no corn chips with the guacamole and definitely no margaritas!

          Firstly, go here: and make some paleo mayo. When I am making it I use several oils: sesame, MCT oil (not much) some coconut oil, the lightest olive oil I can find. And I know mine is super healthy, because I use eggs from our own hens. Also, I tend not to mess with just the yolks: I bung in the whole egg.

          Next read my blog post on avocados: and go get yourself some Haas (dark, knobbly skins) avocados.

          Now, make some guacamole (it’s VERY easy!) First crush a couple of cloves of garlic and leave it on one side (it needs 10 mins before you use it).

          Into a food processor bung half a red onion and whizz it for a moment … actually, rather than me describe it, watch this WONDERFUL movie!

          (The grenades are Haas avocados, the baseballs are onions, the light bulbs are green chilis, the red things are tomatoes, the dice are because you dice these veggies. The round green thing is a fresh lime: vital to stop the avocado oxidising and going brown)

          If you want to see a more conventional movie, check this out: (actually, it is NOT a conventional movie!)

          The first movie didn’t add cilantro (fresh coriander for Brits) but I think it’s great if you can get it).

          But MY secret ingredient is to put in some home-made paleo mayo, and add a bit of extra coconut oil.

          Now, eat this with all sorts of fresh veg, because many of the key nutrients in veg are fat-soluble vitamins. If you don’t have fat, those vitas will go straight through without touching the sides.

          This is a LOT of good fats and oils (but DON’T use vegetable oil, or you will mess up your omega 3/6 ratios).

          I use the mayo and the guacamole on everything, and within a few hours the sticks are deep purple!

          Also, get some Dutch Gouda cheese (excellent source of vitamin K2, which will send your calcium to the right places instead of the wrong places).

          Roast yourself some belly pork, too. And bacon (fry it in coconut oil) goes well with guacamole.

          Now, there may be some protein in all of that. There may even be some carbs. But your ratios will be wonderful, and you’ll be back in ketosis in no time!

        • No, your body can convert protein over to glucose without too much trouble. Go high fat instead……it works MUCH better!

          • what is contained in the DIET, could someone be so kind and provide me with the menu for this diet, * I AM DESPARATE*, thank you in advance

            • Hi Lerato, there are more people on here that have more experience about Ketosis but I personally have cut out all starchy carbs as in bread,pasta potatoes etc. Plus all sugar, that is the biggest killer for Ketosis. Have a look on the web at Atkins, or even pick up a book on it. It is basically like that

  108. Hi everyone, just curious about the wine that we are allowed on this diet. I am not a fan of dry or bitter wines, but it would seem thats all that is allowed? what kind of winde can I have that isnt packed full of sugar. Im assuming I cant have a dessert wine like a moscato right? what are your recommendations??

      • Hey Vanessa! You were telling me before that when you reached a plateau you ate zero carbs for 3 days to get back on track. Can you give me an example of what you would eat during that time? It would be much appreciated! Thanks!

        • Hi Lyn, sorry for my late reply I have been travelling through Namibia for over 10 days. I would start my day with 30 grams of coconut oil. This not only takes/took my appetite away it pushes up my fat intake. You would need to eat mainly protein and I also did the Whey powder in the morning. No carbs for the 3 days and I mean no carbs. People would not agree but hell it help me and still does. I am still on track and have now lost 14 kgs since 8/3 and thats with a 10 day holiday in between. I swear by coconut oil.

        • Hi, Lyn, I agree with Vanessa, below … but quite a few people can’t take coconut oil, just like that.

          I make “paelo” mayo, which has coconut oil in it (and MCTs) and I put it on avocados (Haas: the ones with black, bumpy skins). Almost as good, much more nutritious, and easier to stomach!

          • I was wondering if she meant she just takes a spoonful of coconut oil straight. That is something. I do not care for the flavor of paleo mayo made with olive oil. Can it be made entirely with coconut oil, or is that a bad idea for some reason?

            Also, I notice that there are very few posts that talk about measuring things. I am not sure why. I can’t tell how much people are eating. Feel a little lost having measured things my whole life. I want to eat the right percentages, but having a little struggle with fat to protein ratio. When I eat normally, I eat too much protein and not enough fat. I have taken to the avocado/mayo daily hit, so I guess that is how it is done. My Paleo cookbook doesn’t give measurements either.

    • Some prosecos are ok, and some reds, but keep in mind the basic foundation…if it tastes sweet, there’s a reason.
      When you’re trying to get your plumbing to switch over, the less the better. Once you’re in ketosis, you can monitor with strips, and you’ll know how much you can/can’t have.


  109. I have learned to tell if I can eat foods or not, but I did have a quick question about one. Is Hemp milk considered keto safe? Just curious, I noticed it at my natural grocer and thought maybe I could switch up my almond milk with it in my morning drinks. Thank you.

    • Wilma, my sympathies! But you obviously did do something that didn’t work for you.

      As none of us were watching over your shoulder, we can’t guess what it was. So here’s what you need to do. Firstly, do you live with anyone? Because it will really help to actually have someone look over your shoulder.

      Next, keep a 100% accurate food diary for two weeks. Record EVERYTHING that goes in your mouth: what it is (including brand name if it has one), how much of it (weigh it, in grams). Also record the date and time.

      You can use a free app like MyFitnessPal to make life easier.

      If you use an app it will do all the sums for you. If not, use the or the websites to see the amount of fat, carbs, protein for everything you consume, each day. MyFitnessPal also records glasses of water drunk each day.

      Also record your weight each day, first thing in the morning, after you visit the bathroom, but before you eat.

      After two weeks, report back here, with your daily totals, and your gender, age, height and weight.

      If you are my side of 50, have a waist size larger than your hip size, and a BMI over 30 (if you don’t know your BMI, there’s a calculator on the home page of … then there’s a good chance you are type 2 diabetic. If so, go talk to your doctor and get them to measure your blood pressure, blood sugar, and HBA1C. If T2 diabetes is confirmed, get your own blood pressure tester from your local pharmacist (mine cost me £10), and also get a blood sugar monitor (they are cheap; sometimes even free … but the testing strips cost! Shop around, probably on Amazon).

      Take your BP each day, and your blood sugar, probably at the same time you weigh yourself.

      With all this data you will probably spot the problem yourself … or your doctor will, but if not, come back here, or the FB Ketogenic diet group, and I’m sure someone will spot the problem.

      The things to look for are the total amount of carbs, fat and protein each day, the ratios between them, and the total calories each day. If you go here:

      … And scroll down to the appendix, you will see how to calculate your “Basic Metabolic Requirement” or BMR. Despite everything we say about “calories in calories out” not being where modern weight loss is at, if you are eating significantly more than your BMR, you will gain weight!

    • Hi Wilma, It happened to me to begin with and still does from time to time. My problem is often water and when I began keeping a food journal I was surprised to noticed that my carb intake for my body was too high. By cutting my carbs right down to 25 g a day my weight began to pour off. In addition I joined a great site Its a motivating site and each day I log on my foods to see what ration my fat and carb intake will be. I began my new life style on the 8/3 and have lost 12.5 kgs in 2 months. Which means I lost 6 kilos in a month. No exercise yet. Its hard to get the correct rations but do try and hang in there. for some its easy they sail through it but only now I am getting the hang of it. keep trying.

        • I agree with Vanessa, 25 grams is the way to go. I was even lower at 20 grams and the weight was here and there. Once I upped to 25 it started flying off me as well :)

  110. With havin so much written content do you ever run into any problems of plagorism or copyright violation?
    My site has a lot of exclusive content I’ve either authored myself or outsourced but it appears a lot of it is popping it up all over the internet without my agreement. Do you know any ways to help prevent content from being ripped off? I’d certainly
    appreciate it.

    • Unfortunately, there is nothing you can do, unless it has been copyrighted. Even then, you would have to begin with a cease and desist letter to the culprit, giving them time to comply. You do have intellectual rights to the content, but there is nothing really to protect these rights on the internet. Also, unless you own the hosting site AND domain name, (which I know you won’t) all content belongs to the hosting site. Much like Facebook and Photobucket etc own the rights to any photo you upload to the sites.

  111. This whole ketone thingy is not easy, well for me its not. To get that balance is hard. Either its too much protein or too many carbs. Now I will keep a food journal till I get the handle of this way of life. Lost no weight for a long time and cheating is just not on my list of things to do. Did a leto stix check and I am out. I should have know when my breath began to smell like flowers again. Oh well!!!!!!!

    • try fat secret dot com dot au, plug everything you eat into the tracker for a few days till you get the hang of it, remember you’re aiming for less than 50carbs and no more than 1.5g of nett protein per kg of LBM, the rest needs to be fat

    • Let me know if you figure anything else out. I’m in the same boat as you, this is NOT coming easy for me and I’ve lost very little weight :(

      • I was having a heck of a time too… but then I read some other stuff and figured out that I was eating too much protein. Protein turns to sugar if too much is consumed, making it tough to stay in ketosis. Once I dropped my protein down to between 40-50g per day (per Nora Gadgaudas at, all of the sudden things started to work.

        I’ve lost 70 pounds with little effort in about 7 months. I’m a 50 year old female and can honestly say I’ve never felt better than I do right now. My exercise consists of 3 times a week at the gym lifting very heavy weight (a la “body by science”.. 5 exercises, really heavy, and really, really slow) and 2 times per week of bike sprints– 30 seconds as fast as I can go, 60 second rest, I do that 8 times…takes a little over 10 minutes. My muscle mass has increased, I have way, way less “jiggle” (lol) and my body fat is decreasing very consistently.

        I’ve been told over and over that as we get older, there’s no way to lose weight, or get fit. Well I can tell you that I’m living proof that you can, because I’m doing it.

        All that said, though, the key for me was getting my diet really in order. I eat grass-fed beef, chicken once in a blue moon and eggs. I eat organic veggies. I eat pastured butter and MCT oils…and lots of both of them. I never have to count carbs because I just dont eat any that are processed or from grains. They come only from leafy veggies and the fiber practically negates them.

        I’m always in ketosis. And just to clarify something abou tthat, there is no “deep” ketosis. You’re either in it or you’re not. The amount of water you drink, how efficient your body has become at utilizing fat as fuel will dictate how purple your strips are. But darker is not better.

        Anyway, good luck to you! Don’t give up. Clean up your diet even further, make your exercise intense and brief. Trick your body. It really works!


      • like someone suggested, you’re probably not getting enough fat. I’m doing a 60-20-10. Today is my carb up, so I had some good, clean carbs (some roast plantain, quinoa, with broccoli chicken).
        Tomorrow morning, the journey continues. I lose on average, 5lbs a week. I could do more, but I don’t want to get real extreme. I don’t starve myself. I just rely on the science of ketosis.
        I do 7% carbs a day, which is like 25g based on my daily calorie intake. I only get it from Avocados and leafy greens or some quinoa. I avoid starchy foods like a plague! No rice, no bread for my 7% lol. I do 32% protein and 61% fat (only good fat!!).
        First couple days, you’ll have little to no appetite. EAT!
        Also, go ahead and deplete your glycogen store by walking. Don’t run or you might feel light headed or dizzy (you have to give your body about a week to get used to fueling ketones).

        • Agree with increasing fat. It’s counter-intuitive, since we’ve had it beat into our heads that fat is bad. It isn’t. Many folks find that when they “stall”, and they increase fat, the resume their weight loss.

        • Wow! How are you losing 5 pounds per week?? I was on this diet that only allowed me 20g carbs per day. I did an experiment and upped it to 25-30g per day and the weight started moving. But I will admit putting skim in my coffee which is stuffing me up …I did a post on here asking what cream people were using so I am stopping that. How many grams of protein are you having per day? I am having 4 serves which is almost 200g (is that too much)

          • about 120g of protein… you should calculate it based on your age, weight, body fat, and sex. There are calculators out there. I talked about not getting enough fat previously… another mistake some people make is not knowing when they are consuming too much sugar (which will kick you off ketosis quicker than a race horse in a kentucky derby). Over 60% of my daily calories come from fat. Only 7% is carbs, so I’m sure to check the nutrition of everything I eat for the amount of fat, protein, and carbs… so that way, I’m not getting enough fat or protein, but getting too much carbs… or just getting enough carbs but not enough fats or protein. It can be tricky, but if you get it, it works. Excess protein gets converted into sugar. So just get the right amount. If you feel the need to consume 200g of protein, just up your fat… takes care of that.

        • Hey ‘it’s me’, thanks for all your input, can you let me know how you figured out what percentages of protein, fat and carbs is recommended to lose weight on this diet? I apprecieate it :)

      • Hi lynn what I do know is that my carb intake was too high. I also think my fat intake is way too low as has been suggested. I will literally begin all over again and pretend this is like day one for me.I know this must work as it worked for me for a long time and i really did lose 10 kgs literally over night. I am stuck on the same weight and have been for over 2/3 weeks. My keto stixs keep giving me a negative read. Good luck with your love affair of ketone dieting.

    • I see no mention of fat! Low, low, carbs, moderate protein, high fat.

      Coconut oil, avocados, fatty pork, cream, grass-fed butter (Kerrygold, if you can get it, or Anchor fom NZ).

      Supplement with MCTs.

      And take care of micro-nutrients. Read Naked Calories.

  112. Hello,I have started a low carb a little over 2 weeks,but i’m having a hard time getting my body into a ketosis stage.My breakfast consist of scramble eggs lunch prosciutto & mozzarella cheese & dinner steak.I try to usually eat high protein food only like cheese,fish,chicken.I also snack on almonds sometimes vinegar flavor.Please help I’m also doing the ketone test strips & the result is always moderate.Ty
    I believe I’m eating to many almonds & I’m also using breath strips (mint)

    • A bit confused because you say you can’t get into ketosis, but your strips indicate “moderate”.

      Yes, too many almonds will do it.

      Are you losing any weight?


      • Jim,
        I think the almonds definitely put me in a moderate stage at first I was in the large stage.I did loose some weight not sure how much since i have always been terrified of the scale :)

    • As a rough guess I’d say too much protein, not enough fat. Excess protein is converted by the liver into glucose by gluconeogenesis.

      Make some home made mayo (google Sarah fragoso paleo mayo), get some avocados (the ones with dark green bumpy skins, not the smooth ones) and make yourself some guacamole with home made mayo mixed in. Add some MCTs or coconut oil to rev it up a bit.

    • Google is your friend.
      Find a good carb counting website.
      Basically, if it tastes sweet, it has carbs.
      A lemon has 1G, and orange has around 10. Strawberries aren’t TOO bad, but still have carbs.


  113. Hi,
    I know alot of people are putting cream in their coffee instead of milk. However, reading on the net I am seeing alot of “whipping cream” or half and half. I live in Australia so I don’t know the best cream to use. I tried double cream this morning, it was terrible. Is pouring cream better?
    I have been putting skim milk in my coffee and I am still losing weight each week. Does it really matter?

    • Half and Half is bad; whether it’s worse than skim milk, or round the other way I’m not sure.

      What’s bad is … what you put it your mouth (food) consists of macro-nutrients (fat, protein, carbs) which give you energy, micro-nutrients (vitamins, minerals, essential fatty acids and auxiliary nutrients like CoQ10). Oh, and, poisons (stuff that farmers sprayed and is still on the food, stuff they injected into cattle, etc).

      We tend to forget the micro-nutrients, but they are VITAL (go Google scurvy and see whether you would want that, or beriberi or pellagra … they are all diseases of micro-nutrient deficiency, and there are thousands).

      One way of not getting enough micro-nutrients (and there are dozens of ways) is to consume stuff that has none: like skim milk and half and half. If you want to make it worse, consume stuff that not only has no micro-nutrients (no nutrition) but which also is loaded with chemicals (half and half).

      So, skim milk in your coffee probably won’t tip you out of ketosis, but it will almost definitely help you (in a small way) to become mal-nourished.

      On the other hand, cream from a grass-fed cow, cream that hasn’t been pasteurised, homogenised, feeze or heat dried and reconsituted, will be full of nutrition … and this is relevant, because obesity is a disease of malnutrition.

      When you are hungry it is almost always because you need nutrition; seldom because you need calories. After all, if you are overweight, you are carrying your energy store around with you. If you can’t lose weight it is because, for some reason, your body is unable to convert your energy store back into usable energy, and that is probably because you are malnourished in some way or other.

      Oh, and (and you need to know I am sitting in a cafe by the harbour side in Panormo in Crete drinking a cup of coffee as I write this) … too much coffee tends to deplete the nutrition that you have managed to consume.

      • James,
        Skim milk will certainly kick you out of ketosis, depending on the quantity. 1/2 cup has 6 NET grams of carbs in it. %1 low fat milk has 12G.
        People use skim because they’re still caught up in the myth that fat calories are bad. They are not. That’s the whole point of this diet.


        • I have been wondering, Jim, whether those of us who reply to many of the queries here (you, me, cavenewt, Deb) shouldn’t make an FAQ. This forum has gotten huge, and often difficult to read because of the way the comments get squashed up.

          I find that one or another of us is often replying to a question when the information is already in here somewhere … quite often in Mark’s original post.


          I’m not going to start while on vacation in Crete, but would give it a go when I get home.

    • Im an Aussie too Heather and have just been using Woolworths brand cream. Like you – I’m not sure what “heavy cream” equates too here is Oz, but just assumed it meant anything that’s not Low Fat??

      • I don’t know what you call it in Oz, but what the Americans call “heavy cream” we call double cream in the UK.

        It doesn’t really matter, but we’re talking thick delicious stuff that you always thought you would go straight to hell if you ate it from the spoon straight out of the tub, rather than the skinny runny stuff that isn’t that different from milk.

        We are just after good stuff, with a lot of fat, and fat-soluble vitamins dissolved in the fat!

        Go read the whole of this page (it’ll take you a while!) It’s from Mark Maunder’s nutrition website:

      • We have two types of cream here (sometimes three due to marketing).
        One is “light cream”. it’s heavier than milk, has no carbs (no sugar).
        “Heavy cream” is still liquid, has no carbs, and can be used to make whipped cream. I believe the biggest difference is the amount of milk fats contained in the cream. Neither one has any carbs.

        • Biggest problem with milk is that it contains lactose, a form of sugar. Cream has no lactose, and so no carbs.
          All of our cream is “pourable”. I grab either light or heavy, depending on what’s on sale.


          • Thankyou Guys! I will do some more research in the supermarket. I picked up a “double cream” because the carbs were very low. However when I mixed it into my coffee I had this oil slick on the top…needless to say I didnt drink it and made another coffee with a splash of skim milk. I will admit though that the milk is slowing my weight loss down. I refuse to give up my coffee though, but have cut back to 1 or 2 per day

        • It’s tastes fine Heather and I don’t generally like the taste of anything full cream. The way I do it is to mix about 75ml of cream with water in my coffee mug and then microwave that for about a minute 20 so it becomes a “milk like consistency” and the add my coffee – I’m using a nespresso machine so it’s pretty simple. Definately no oil slicks on top of the coffee!! Enjoy

        • Hi Heather – sorry for the delayed reply! It’s called Thickened Cream but in small writing says suitable for whipping, pouring and cooking…but the main “title” is definately Thickened Cream – woolworths brand – clear/white container with crean woolies logo and a red lid. Hope this helps.

          • Woo! Label Alert! When a manufacturer says “thickened cream” as opposed to “thick cream” it means they have put something into it to make it thicker. This should be waving red flags for you, and get you hunting online for an ingredients list to find out what it is that they have added.

            As it happens, I suspect it’s not too bad: here’s what the Oz version of Fat Secrets says:


            So it looks as though the thickening agent is “Halal gelatine”. Gelatine normally comes from meat, and I suspect they don’t have a whole setup to derive that gelatine in a Halal manner from meat, so I wonder where it comes from.

            Food manufacturers can be VERY sneaky. I googled “halal gelatine” and was overwhelmed! Almost everyone is concerned about the religious connotations, not the nutritional ones.

            But I did notice that the thickened cream had more carbs than I would expect. Not by much … but we all need to be wary!

    • It’s not just the carbs in cereals that are evil! And if anyone has managed to make a low-carb cereal then it has had bad stuff done to it.

      … and … if you found a low-carb cereal in a supermarket, it wasn’t in any of the aisles round the edge, it was in the middle, and came in a box, which makes it processed, not real food, and a depleter of micro-nutrients (which have macro effects).

      So, that’s my long-winded way of saying I agree with cavenewt!

    • I’m in Australia so I dont know if this website will help you.

      They make low carb cereal, even baking mix for making muffins and power wraps which I use sometimes for lunch. I have not tried the cereal yet but I have been told it’s not too bad

  114. I had been seeking for creative concepts
    for my personal site and discovered ur article, “The Basic Ketogenic Diet – mm”, would you care if perhaps I actually work
    with a bit of of your own tips? Thx -Logan

  115. Well, y’all, I am off for a trip to Crete and the access to internet is sketchy there, to put it politely.

    And the food is stunningly delicious, and very real, but not famed for being low-carb.

    But it’s warm, and good for walking. So I may be fitter, and may not be in ketosis when I get home! (But the local baker is rubbish, so bread won’t be my temptation!)

    And I may be slow in responding to any questions here!

  116. I dont know if this is an easy answer or not, but i will keep the info i want simple. My son does Paleo. It works great for him and while looking up info, I found this site on Keto and decided it was for me. I have been in ketosis since Jan. 7 of this year. During this time i have experimented with different recipes, mostly to keep things interesting for myself and to keep from focusing on foods I have stopped eating. I have found that many Paleo recipes work quite well for me and are delicious. I have also found some recipes that call for raw honey or maple syrup. I am not asking if these are ok. What I mostly like to know, is Paleo a diet that also uses ketosis to burn fat? Or does the weightloss happen from something else. There seems to be a lot of similarities. and its not like the recipes says use a ton of honey lol, they emphasize to use any sweeteners in small amounts. I was just curious if it was a diet that works like this one. Btw, I have lost over 70 lbs as of today. I am very glad to have found this website. I feel that it has saved my life. Thanks for any information. For information sake, the cookbook i am using is called “The Primal Blueprint Cookbook”

    • Wow! That is AMAZING! Well done.

      In the whole nutrition world there are “camps” if you like: SAD (Standard American Diet) is what most people eat, and then pretty much everything else splits into the low fat camp or the low carb camp.

      Paleo/Primal/Ancestral and Ketogenic are all firmly in the low carb camp. If you are losing weight at that rate there will come a time when you have reached goal weight and want a plan for the rest of your life. You DONT want to go back to SAD … that will just take you back to square one. You want Primal, especially as you already have a family member doing it.

      And you might like to join a CrossFit box.

        • That’s a really interesting question! If one were really strict about the concept of “primal” or “paleo” then it would be a ketogenic diet. However, there are as many different interpretations of “paleo” as there are people eating it. My wife and I defend our “paleo chocolate” (andit is ketogenic!) but we don’t honestly think that our ancestors 2,000,000 years ago were eating chocolate made with coconut oil sweetened with stevia.

          So, by eating a ketogenic diet, you are already eating paleo/primal. Pretty much any ketogenic diet is paleo, but the reverse isn’t true.

          AND: a ketogenic diet is thought of as the utimate low-carb diet, but what do we mean by “low carb”? I define it as “low enough to get you into ketosis”. Well, back in 2009, 60g a day was low enough to get me into ketosis; but because I came off withour re-feeding, went back to BAD eating and further messed up my endocrine system, I now can’t get into ketosis if I consume more than 20g per day.

          So, remember, this is ALWAYS a personal research project. Test and measure, test and measure.

          It’s also up to each person to define what they mean by paleo/primal. If I found someone pushing a “primal” diet based on fresh croissants with strawberry jam for breakfast I think I would regard that as being outside the definition, but within the realms of “avoid grains, starches and sugars”, and be moderate with the protein, everything else has got some paleo writer arguing for it.

          Right now I am reading a totally fascinating book about micro-nutrients: it could explain why some people following this diet aren’t losing weight. I will post more when I have finished the book. But I have decided to take a really good multi-vitamin and mineral supplement in the meantime!

    • I just started this diet yesterday after finding this blog. your weight loss is awesome and really close to the amount of weight I am looking to lose. I am also wanting to make it more of a life style change. I know some weight loss rates happen depending on your starting weight. I am starting at 179lbs. thanx

  117. Help! I have been on the diet with no cheating for 2 weeks and have seen no weight loss. I am a yoyo dieter (or I was before committing to this approach to eating :) and am wondering if that is why my body is resisting so much. Is there anything anyone can recommend that will kick-start some movement on the scale? Anyone who was also a yoyo-er that encountered such a problem? Ketostix show in the middle (that rose colored pink) for the last 10 days without fail. A typical meal for a day for me is coffee with stevia and heavy cream, taco salad for lunch, and fish or meat with permitted veggies for dinner. I have 2 glasses of red wine per week on average. Great blog guys!

    • This is where you start to experiment. Drop the carbs further, up the percentage of fat, reduce total amount of food taken on board, cut the alcohol completely, keep a food diary and have someone else check it.

      There is a program on British TV at present: Secret Eaters. People who say they eat light meals and healthy, and don’t understand why they are obese. Film crew comes in and puts secret cameras everywhere and Private Eyes following them around. They ask the program participants to fill out food diaries.

      Typically people under report by as much as 50%!

      Things they suggest:

      * Use smaller plates (makes smaller portions appear not so small)
      * No TV at mealtimes; no reading, no laptops or iPhones: concentrate on eating or talking.

      ANd start doing some exercise. Start small and work up slowly.

      If there is a CrossFit box near you, go visit them: they understand and use low-carb, paleo, ketogenic nutrition.

      (Just Google “CrossFit” and your town name.) They take all ages and all states of fitness (or not fitness).

      I am just about to take a two week vacation: joining the local CrossFit when I get back.

    • no booze during induction, it converts to ketones and gives you a false reading

      taco salad? does that mean with corn chips?

      • How long should the period be with no alcohol? My taco salad is romaine, tomato, cucumber, black olives, jalapenos, ground beef, cheese, sour cream and avocado. I’m not eating a lot per day at all. Thanks for responding!

        • for me it was at least a month, but now i dont drink much anyway, theres too much sugar in wine
          Dry Red (e.g. Syrah, Pinot Noir, Cabernet Sav.): ~3.5 to 4 grams

        • also go easy on avocado during induction – theyre a little high and most people dont eat a small amount, i know i can knock back a whole one easily

    • Hi lyn, I stopped all carbs zip zero nothing for 3 full days as I stopped loosing. I find that helped me so much. Now I am back on track.

  118. Here is my recipe for paprika chicken. 4 chicken fillets.
    Cut up into bite size pieces. 4 tablespoons olive oil in a pan raise heat and chuck in a teaspoon garlic. Cook briefly (Dont burn garlic) Place chicken in and cook till no pink meat is seen. Remove from stove and put in 2 tablespoons or more of paprika. Stir well. Put back on stove and place a meat cube in. Then pour half a litre of cream and cook for a further 20 minutes. Paprika burns so work quickly with cream. Parsley at the end and dont put salt as it gets enough from cube. serve over mashed cauliflower.

  119. Mark thank u for starting this blog. I have lost a lot of weight in just under 2 weeks (7 pounds) and energy levels have increased. My appetite has gone and my skin feels soft and smooth. Agreed I was very sick to begin with but I would not give up. Now my family want to join and thats the bonus. Had I have not of come across this blog which has encouraged me I may not be where I am today. This has become my new life style and each day I am able to admire the new me emerging. Thank you once again.

  120. Hi,
    Thought you might be interested in the Inuit diet, which is mainly fat. See the following articles
    It suggests that not all fats are equal (see p. 3 of the first link). “Wild-animal fats are different from both farm-animal fats and processed fats, says Dewailly. Farm animals, cooped up and stuffed with agricultural grains (carbohydrates) typically have lots of solid, highly saturated fat. … Wild animals that range freely and eat what nature intended, says Dewailly, have fat that is far more healthful. Less of their fat is saturated, and more of it is in the monounsaturated form (like olive oil). What’s more, cold-water fishes and sea mammals are particularly rich in polyunsaturated fats called n-3 fatty acids or omega-3 fatty acids. These fats appear to benefit the heart and vascular system. ”

    See also the Nunavut (a northern Canadian territory) government’s food guide… not what the rest of us are used to seeing on food guides! Maybe one society and one government has had it right all along.

    • Hmm. Milk, no. Whey, maybe. But be careful … it’s all protein, so you can wind up with too much protein.

      If you are in the USA you can go to Protein Factory’s website. They’ve got a “design your own” facility, where you can add a lot of fat.

      But no milk. Mix it with water, and add some MCTs.

      But be aware; this isn’t real food. It isn’t anything your granny would recognise!

      • why no milk? I allow myself 250mls full cream milk for my coffee each day..approx 11g carbs depending on which carb site you are using. I hate cream in coffee so find this works for me. In ketosis constantly and have about 30/35g carbs daily. Never felt soooo good in my life. Losing weight nicely …….

        • Some people are anti-milk because it causes allegies and other ailments in some people. I like the amino-acid profile though, as I am a weightlifter. To each their own, I guess.

  121. Hi All. please can somebody help me. I recall reading that no sugar is allowed BUT all our mayo is made with trace elements of sugar as does our yoghurt. Label reads Carbohydrate 7g of which total sugar 3.4g per 150 g. Does this mean I am unable to have it. Thank you.

    • dairy products contain natural sugars so they’re ok because the amount is so small but dont overdo it

      make your own mayo, 1 egg, one cup of light olive oil, lemon juice salt and pepper to taste, add some dijon mustard for flavour – put the egg in a blender and drizzle the oil in slowly then add the other ingredients, season to taste – its nicer than any store bought stuff

      • oh thank u thank u thank u. Will try. I also have very bad facial flushes. Would this be connected to the diet.

    • I’ve been doing some research. Here’s my baseline:

      No carbs. But Skip The Pie shows some carbs: sugars.

      There is no “natural” reason for heavy cream to have any sugar in it, so if your ingredients have carbs, it’s added (and my worry is what sugar and why).

      So, hunt around … heavy cream SHOULDN’T have any carbs in it!

      Mind you, the one listed on Skip The Pie is vanishingly small, but even so …!

  122. Hi. Just started keto diet 7 days ago. I’ve already lost 6 pounds and used a keto stick for the first time yesterday
    solidly in the moderate range, so far so good. My problem is that I live in Fayette county, Tennessee in a rural community.
    Can anyone tell me where to find cocoa butter? The nearest big city is Memphis, which is 30 to 45 minutes away, depending on where you go in Memphis. Please help!

  123. In exploring recipes that are supposed to be for low carb/keto diets, I find some asking for coconut sugar. Is coconut sugar better than sugar? Its seems to have the same amount of carbs. I use coconut oil and have purchased coconut butter for another recipe, but are these keto?

    • I have done some of my own research that suggest that it has more to do with the glycemic index of the coconut sugar and that it is a type of sweetner that gets sent directly to the liver and turned to fat. I guess I am more asking the veterans of this site for verification because of course not everything you find on the internet is true :-)

    • Wikipedia says “oconut sugar consists primarily of sucrose (containing glucose and fructose).” In other words, it’s close to, or the same as, table sugar and high-fructose corn syrup. Fructose is the one that goes to you liver and makes your liver fat if you eat too much of it. Personally, on the *rare* occasion I want to sweeten something, I use Splenda (maybe once a year) or stevia. Some people like fructose (example, agave syrup) because of its low glycemic index, but it’s bad for other reasons. We really don’t need so much sweet stuff!

  124. hello guys, i was wondering if i could get a recipe for chocolate. and has anyone made vegetable and chicken pot pie my issue is the pie crust and all purpose flour. i do not know if i could substitute it for anything else?

  125. Few comments on costs.
    Stay away from anything in a package, as processed foods will typically cost more and have crap in them that you don’t want to eat anyway.
    Spend your shopping time in the veggie section of the store. Cauliflower, brocolli, kale, spinach, etc. Then add either chicken, fish or beef, and buy it on sale.
    Also, try and break the habit of breakfast foods, dinner foods, etc. Nothing wrong with having a salad for breakfast, once you get your head around it. Some chicken salad in a lettuce leaf is a great snack. Buy the cheapest chicken you can find, cook it up, mix with some mayo/salt/pepper/celery, and you’re good to go.
    Special “low-carb” foods are expensive, and I stay away from them, other than a box of Atkins chocolate and coconut bars that I have maybe 1/wk when I want something sweet while watching tv.
    We do use coconut oil for frying things, and yeah, it’s more expensive than a jug of canola oil, which will kill you :) Most times I use bacon fat, which we save every time we cook bacon. Sauteed brussel sprouts or green beans in bacon fat is delicious, and helps increase your fat intake, which you need to do on a keto diet.


  126. A number of people have asked me about vegetarian Ketogenic diets.

    These links, while not SPECIFCALLY about keto diets (well, one is) may help.

    There’s a lot in there I don’t agree with (but then I don’t agree with being a vegetarian … I was one for about five years, but my body started to break down).

    In particular he talks about meat substitutes that use wheat gluten and soy, both of which I regard as poison!

    However … it’s vegetarian, works for him, and keeps him in ketosis!

    I would advocate lots of avocados (Haas … not the shiny ones).

    And make sure you take your supplements.

    These links should also help: (Note: this isn’t about being in ketosis)

  127. Day 4 and my weight did this 93.3 next day stayed the same day 3 it went to 92.8 day four I gained weight 93.1. Very despondent. I am tired of seeing 93 on my scale. Wont give up as I know I want to have a healthy life style and the bonus is that I will get rid of my fat. (Smile) Something is happening as I have lost my appetite and simply cannot eat dinner. I have also gotten a bad cough and am not taking meds in case it affects my new life style.

    • do not weigh yourself every day, something as simple as a glass of water will increase your weight – wait at least two weeks before you weigh yourself and give the ketosis time to settle in

        • well think about it, if you weight 90kgs and you drink a 250ml glass of water (which is not much) you then weight 90.25…at least untill you pee lol

    • Stop jumping on the scales. It will do your head in. Just do what you have been doing and weigh yourself in a weeks time. Then the next week. You will get there. I started at 90.3kg (on my 12th day today) and I am now down to 87.4kg. I am not weighing myself until Friday (my weigh in day). Only then will you see true results. Keep it up. It gets easier.

    • On my second week and am finding it really easy. Only weigh myself once a week.lost 5 lbs first week and weigh in tomorrow. Like everything everyone looses at different rates. I find this site really helpful. Don’t give up it really does get easier.

  128. How can this lifestyle change be done on a tight budget? I tried it for a few weeks and my shopping budget more than doubled. I can’t afford to keep going at this cost. I live in Scotland, so meat is quite expensive, and I will not buy the cheapest meat in the supermarket, as I don’t like how the animals are farmed.
    My other problem with cost is that I have 2 small kids who are fussy with what they eat and a very fussy eater of a girlfriend, so anything I make on this diet is only for me, and it’s hard to justify the cost for me only.
    Also, is the carbs amount the ‘total’ carbs or the carbs that sugars?
    Unfortunately, due to the formatting of the page, I find it hard to read the posts on the page, and rely on my subscription to the blog to get new posts.

    • I know what you mean about the cost, at first I felt I was spending a lot of money on meat. But I soon realised if you buy things like beef mince which is fairly cheap you can make all sorts of meals like burgers (my kids love the ones I make), meatballs, stews etc. Then you can chill or freeze whatever you don’t eat that night for future meals which spreads the cost. Also, I used to eat at least 2-3 take-aways a week which I’m not now so I’m probably spending less than I was before I started this.

        • Garlic, chili, prawns, yes, yes, yes.

          My stew:

          Chop and fry some onions and garlic in coconut oil. Add fresh or dried chilis if you want.

          Add ground (minced) beef, fry till beef is brown.

          Add tinned chopped tomatoes, maybe some mushrooms, maybe some sliced celery.

          Depending on how much carbs you allow yourself, maybe some sliced carrots. Maybe some sliced bell peppers.

          Add some beef stock (beware stock cubes, they can have all sorts of rubbish in them … read the labels).

          I put in some Lea and Perrins Worcestershire sauce.

          You can thicken with tomato purée.


          Variations include using less chili but adding paprika and calling in goulash.

          You can make cauliflower mashed “potato” to serve it with (just Google paleo cauliflower mash).

          • Thank u James. Im going for very low carb I think. Im 164kg an it’s getting me very down. I need fast action to keep me wanting this. Will keep u all updated on my wkly way in. Fingers crossed it’s my yr :-) xx

            • when i first did this (and lost 40kgs) back in 2002, i did it on the recommendation of my naturopath, he challenged me to stick to it for just 6 weeks, he said i would feel so much happier, healthier and vibrant that i’d never want to go back, he also told me not to weigh myself for the first 3 weeks – i stuck to that and the first time i weighed myself i was completely shocked, i knew my clothes were looser but i’d lost about 20kgs! i remember running around the house screaming like and idiot :)

              and he was right, i’d never felt better, so much energy and i was healthy for the first time in ages, no asthma, no eczema, no constant migrains (most of which was due to a wheat intolerance)

              so stick to it, even if it seems like its not working at first just persist, it really takes at least 4-6 weeks for your body to fully convert to ketosis and stay there

              • ThankuebDebggreatttohhearaucsuccesssstory.sJustooneyyroouttammyllifeiisaalliInneedttommakemmyselfhhappyaaboutaappearance,eeverytimeiIefeelllikeffailingiI’llrreadtthis :-welweldonettoux

  129. lol my chocolate turned out to be bitter and bland. What did I do wrong. I used a cup of Coconut oil, half cup cocoa and a tin of coconut milk. Any inputs would be appreciated.

        • Sorry…I looked into that claim and could find no basis fir it.
          This is from the FAQ:
          No, Truvia® natural sweetener is not GMO. There are no known varieties of genetically modified stevia available anywhere in the world. The carrier for the intensely sweet stevia is called erythritol. Sometimes people think that erythritol is genetically modified (GM). It is not.


          • In case you know about the benefits of Stevia, and think that Truvia is as good. It isn’t! Thank you, Mira and Jayston Calton for this.
            Truvia uses a patent-pending form of stevia called Rebiana, created by the health-conscious folks at Coca-Cola and Cargill, who reportedly derive Rebiana from stevia leaves through a forty-two-step process that uses chemicals, including acetone, methanol, acetonitrile, isopropanol, tert-butanol, and “mixtures thereof.” Rebiana is also combined with the sugar alcohol erythritol. While erythritol is considered a zero-calorie sweetener in the United States, the European Union currently labels it (and all other sugar alcohols) as containing 2.4 calories per gram. Stick to pure stevia extract.

            From Mira and Jayston Calton’s “Rich Food, Poor Food”, which I heartily reccommend, along with their Naked Calories.

      • In case you know about the benefits of Stevia, and think that Truvia is as good. It isn’t! Thank you, Mira and Jayston Calton for this.

        Truvia uses a patent-pending form of stevia called Rebiana, created by the health-conscious folks at Coca-Cola and Cargill, who reportedly derive Rebiana from stevia leaves through a forty-two-step process that uses chemicals, including acetone, methanol, acetonitrile, isopropanol, tert-butanol, and “mixtures thereof.” Rebiana is also combined with the sugar alcohol erythritol. While erythritol is considered a zero-calorie sweetener in the United States, the European Union currently labels it (and all other sugar alcohols) as containing 2.4 calories per gram. Stick to pure stevia extract.

    • Peanuts are bad news. Partly because it’s high in carbs, partly because peanuts tend to be highly contaminated with molds.

      Try getting hold of almond butter … Much better for you and a million times yummier than peanut!

      • Thank you. You are most kind. Just made a batch of cookies with cocoa and Coconut oil. Will let you know how it turned out.

      • I was having problems with dermatitis and couldn’t figure out why it was happening because I don’t do gluten, then realized it was from eating peanut butter every day (organic). I stopped and the eruptions went away.

    • yep, peanuts are not a great choice because they’re not actually nuts, they’re legumes, almond or cashew butter is a better choice

      • i agree, be an obsessive label reader
        i’m not sure about the yanks but here in Oz our labeling laws are pretty strict so you can pretty much trust what they say, you’ll be stunned by how much sugar is in some things you really dont expect

  130. I am still happy on the new change of life style and the bonus is that I lost weight. On the down side I woke up this morning with mucus and a scratchy throat. I am assuming its the full cream yoghurt and the cream I put in my coffee.
    i am still so excited about this site and the low carb life style. Thank you.

  131. Thought I’d toss up a quick post about results and other things for some that are new to the keto realm.

    1. Don’t go nuts with keto stix and weighing yourself. Monitoring is fine, but you don’t need to run to the bathroom every 15 minutes to see if you’re still “in” ;-) After awhile, you’ll know the types and tastes of foods that will pull you out of ketosis, and you simply avoid them.
    2. Don’t go nuts hopping on a scale every 15 minutes :) You will lose weight, and what you’re looking for is a trend in the right direction. It’s great to lose 10lbs in 2wks, but that’s really not the point. The point is a healthy diet/lifestyle…the weight loss is really bonus points.
    3. And speaking of weight loss…remember that your “system” can hold a lot of weight. What I mean by this is that your weight will fluctuate up and down…but what I watch for is new lows, and that should happen every week, by a pound or two. It’s a trend. Last week I splurged and had some beer with friends. The next morning, up 3lbs. So what. I didn’t gain 3lbs. I had 3 pints of beer, which weigh 1lb each, btw, and my system hadn’t “processed” that yet. Combined with the carb increase which causes you to hold a bit of water for the next day or two, it’s pretty easy to see where that 3lbs came from. Like I said…I didn’t GAIN 3lbs. In 3 days I was back to where my previous low was. My pants weren’t any tighter, my waist wasn’t any bigger, my system was just getting back to “normal”.
    4. And…you should probably slip into a trend where you lose 1-3lbs per week. 3lbs is a LOT of weight to lose in 1 wk, after you go through the initial euphoria of the first weight loss. If you average 1-2lbs/week, in 10wks, you’ll be down another 10-20lbs, without exercising. That’s huge. Keep your eye on the long range effects and achievements
    5. Other changes come along with this, and vary depending on how strict you are. When you lower carbs, you HAVE to be lowering your sugar intake, it comes along with the territory. There are heaps of research about how bad sugar is, but what this approach forces is a limit on all of the “hidden” ways on how we ingest unseen sugars, especially things like high fructose corn syrup, which is in damned near everything these days. Sugar and wheat are being shown more and more to be bad, period. When you eliminate them, it’s pretty common for various aches and pains to be reduced or disappear. Those two things contribute to inflammation in your arterial system. One of the things our bodies do in response to this inflammation is to produce cholesterol in an attempt to “heal” the inflammation. Further research on cholesterol is showing that it’s not so much the particle count, but the SIZE of the particles that’s important, which is a factor not taken into consideration in current testing. Couple that with the fact that the current limits are pretty arbitrary, and you’ll start to see the cholesterol issue unravel (read Don’t Die Early for a lot more info on this).
    6. Eat a wide variety of foods, and treat it as a way to experiment with new things. We love our mock fried rice made with cauliflower. Even people who don’t LIKE cauliflower comment on how good it is. There are many hidden gems that you’ll discover along the way. Things you never thought you’d like. Get some cookbooks, grab some recipes from the net, do some searches on paleo and low carb recipes (paleo is a close cousing, but differs, so be careful).

    Basically, relax and enjoy the ride, knowing that you’re doing something really really good for your health. Your body will figure out what it’s weight should be, and if you feed your system the proper types of food, you’ll get there.


    • That was awesome Jim. Thank you so much for that. I need to stop weighing myself everyday and just go with the flow. I know the weight will come off over time. What you said was very insightful and reassuring. Thank you again.

  132. Hi I started this new life last Friday week, I lost 2.9kgs the first week, but now for the last 3 days I haven’t lost anything. Is this normal. Should I be doing something else.

    • carefully watch what you’re eating, no cheating, plenty of water and don’t skimp on your fat intake.

      only eat when you’re hungry and be careful of what you snack on to start with, no fruit of any kind and don’t overdo things like cheese

      you’ll get there, good luck :)

        • little tins of salmon, cheese, a couple of strawberries, plus i keep a tub of cold cuts in the fridge, salami, cold sausages, chunks of cold chicken or chicken wings, pork rinds are supposed to be good too but i’m yet to find them here, they’re an american thing

          after a while you don’t want to snack anyway, i can go for nine or ten hours without feeling hungry

          tonight after dinner i had a square of 85% dark chocolate – first time i’ve had chocolate in months (4 squares is 7.6g carb), i figured what i’d had today and worked out i was well within my 30g limit so it was a treat :)

          • Pork rinds are American, and are HORRIBLE.

            But pork scratchings are British and are wonderful.

            And pork crackling you can make for yourself anywhere in the world. Just roast a joint of pork and score the skin with a Stanley knife before you start. Jamie Oliver has a good recipe. When it’s done, rip of the crispy skin, and there you are.

            My wife’s paleo chocolate recipe (search this forum) is ZERO CARB, hit fat, delicious.

          • You are eating a lot of processed meats, stop! No food from packages or tins, they are full of bad types of salts and other preservatives that will play havoc with your body and prevent you from losing weight. They will cause you to retain water and weight. Check labels, your chocolate has sugar in it. Use only unsweetened cocoa powder. You are not eating enough. Fasting is ok, but not everyday. Remember this is a high fat, medium protein low carb diet. No fruit during induction. Eat more
            non-starchy veggies.

  133. I am fixing to start the Keto lifestyle with my husband. I have read through the blog and keep seeing MCT and MCT oil. When I “Google’d” it, it shows that it is medium chain triglycerides. If my triglycerides are already high (only slightly), would I want to add MCT to my diet?

    I only started really gaining weight the last 5 years following my hysterectomy and have been told by at least 10 doctors that I will not lose weight until my hormones are under control. Unfortunately none of them checked my insulin level before now and that seems to be the culprit. I have been diagnosed with hyperinsulinedemia (but my A1C is 4.5 so there is not a diabetes issue) and have been given meds for the insulin resistance (I hate taking meds and this is a shot! Victoza). I have lost 10 lbs the last 3 weeks which is definitely a plus! Do you think there would be an issue changing my eating habits this drastically without first consulting my doctor? They did tell me to change my diet :)

    Any advice is greatly appreciated and Thanks!!

    • any drastic change in eating habits should be run past your GP…however, the vast majority of GP’s will scoff at low carb, if your GP is on board then all the better

      get your BP checked and make sure you take potassium and magnesium suppliements (i found that out the hard way), other than that its pretty simple

    • The triglycerides that are “high” are long-chain triglycerides. You won’t have a count for MCTs, because they are entirely artificial.

      There’s an interesting article here with some good information, and a good example of an “authority” that doesn’t understand the difference between ketosis and keto-acidosis (and even type 1 and type 2 diabetes) … It says “avoid MCTs if you’re diabetic because it increases ketones” … which is exactly what we’re trying to do here!

  134. My husband was resently diagonosed with throat cancer he will be starting radiation and chemtheropy hopefully next week my question… is anyone out there using this diet for cancer treatment,I was reading on another site that that cancer cells live off of glucose and will die without the glocose and they will not live on the keto just curious if anyone has tryed this for cancer treatment?