I am also working to share personal success stories on my blog. If you are planning to start this keto diet, please take before pictures, progress pictures, keep a food diary, and keep track of your weight and measurements. Then when you are ready (maybe at your halfway point, or once you reach your goal weight, you can send me your results for me to share with others).

Some people like to start a ketogenic diet, or restart one, with a more restrictive plan. These aren't for everyone, since most people adjust better to slow, gradual changes. If you're the kind of person who likes to change everything all at once, you can try one of these short term hacks to get you kick-started in keto, and maybe even help you lose those first couple of pounds, or the last couple that just won't seem to budge.

The keto diet isn't new, and it's been around for nearly a century. It was originally developed to treat people with epilepsy. In the 1920s, researchers found that raised levels of ketones in the blood led to fewer epileptic seizures in patients. The keto diet is still used today to treat children with epilepsy who don't respond well to anti-epileptic drugs.[2]
Many people also experience cramping, notably in the feet and legs. Because of this, you'll want to consume extra electrolytes any time you are on a ketogenic plan. People who suffer with these symptoms refer to them as the Keto-Flu, and while it isn't like the real flu, the symptoms can knock you down until you get your electrolytes back in balance.
The recipes themselves are divided into smoothies and breakfasts, appetizers and snacks, fish and poultry, meats, veggies and sides, desserts, and staples. Each individual recipe gives an overall "keto quotient" (how close it fits the idea balance of fats, carbs, and protein) as well as what each serving contains in calories and the fats, carbs, and protein for those servings. This makes life a lot easier if you are using a phone or tablet app to keep an eating record.

Your lean body mass is your total body weight minus your fat. For example, if you currently weigh 180 lbs (81.65 kg) and your body fat is at 30%, your lean body mass is 126 lbs (57.16 kg). In order to obtain the amount of protein you need to eat daily, you need to multiply 126 per 0.6 to 1.2, and you'll get a range of 76 to 151 g protein/day. 75.6 g would be the minimum amount you need in order to maintain your bodily functions and muscle mass.
At the core of the classic ketogenic diet is severely restricting intake of all or most foods with sugar and starch (carbohydrates). These foods are broken down into sugar (insulin and glucose) in our blood once we eat them, and if these levels become too high, extra calories are much more easily stored as body fat and results in unwanted weight gain. However, when glucose levels are cut off due to low-carb dieting, the body starts to burn fat instead and produces ketones that can be measured in the blood (using urine strips, for example).
Some people like to weigh their food when they first transition from a normal diet to a ketogenic diet, in order to have a fuller understanding of the amount of carbohydrates that they consume, although this can be used just in the beginning as a guide. But ultimately no, you do not have to weigh your food in order to be successful with a keto diet.
Happy Transformation Tuesday 🤗🎉 I can honestly say a year ago, I never would've imagined surpassing my goal of a 50 lbs weight loss, but here I am 75 lbs lighter and feeling better than ever! The girl on the left was ashamed of her body and would cover it up to make sure no one would see it. The NEW girl on the right is confident, empowered, and STRONG! I feel so lucky to have a great support system around me and thank all of you who have reached out for advice or sent kind words 😊 Keep Calm and Keto On Friends! . . .
¢ Weight loss ” If you're trying to lose weight, then a ketogenic diet is one of the best ways to do it, because it helps access your body fat so that it can be shed. Obese people in particular can benefit from this method. In one study, obese test subjects were given a low-carb ketogenic diet and a low-fat diet. After 24 weeks, researchers noted that the low-carb group lost more weight (9.4 kilograms or 20.7 pounds) compared to the low-fat group (4.8 kilograms or 10.5 pounds).1
Wondering how many carb foods you can eat and still be œin ketosis? The traditional ketogenic diet created for those with epilepsy consisted of getting about 75 percent of calories from sources of fat (such as oils or fattier cuts of meat), 5 percent from carbohydrates and 20 percent from protein. For most people a less strict ketogenic diet (what I call a œmodified keto diet) can still help promote weight loss in a safe, and often very fast, way.

Frederick F. Samaha, M.D., Nayyar Iqbal, M.D., Prakash Seshadri, M.D., Kathryn L. Chicano, C.R.N.P., Denise A. Daily, R.D., Joyce McGrory, C.R.N.P., Terrence Williams, B.S., Monica Williams, B.S., Edward J. Gracely, Ph.D., and Linda Stern, M.D., œA Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity, N Engl J Med 2003; 348:2074-2081. http://www.nejm.org/doi/full/10.1056/NEJMoa022637.
This also enables you to see what you were eating prior to a woosh of weight loss, or a stall, or even a gain. You can see possible triggers for these events, like having extra vegetables, or having too many nuts and cheeses. It also lets you see if you may have sensitivities. If you try a week without dairy but keep your calories the same, for example, you may or may not notice a spontaneous drop in weight.
As far as fruits are concerned, most berries are low in carbs and can be consumed from time to time, and in limited amounts. These include raspberries, strawberries, and blackberries. Blueberries are a bit higher in carbs and should be eaten sparingly. Most other fruits, however, have too many carbs in just one serving, so it is best to avoid them.

Although the exact role of the ketogenic diet in mental and brain disorders is unclear, there has been proof of its efficacy in patients with schizophrenia. And, to boot, the ketogenic diet works to reverse many conditions that develop as a side effect of conventional medications for brain disorders, like weight gain, type 2 diabetes and cardiovascular risks. More research is needed to understand the role of the ketogenic diet in treating or improving schizophrenia, as the current available studies are either animal studies or case studies, but the benefits of a high fat, low carbohydrate diet in neurology is promising.

KetoVale˜s Tip: Exogenous ketones are NOT a magic pill or a carb blocker. You should be making better choices about your diet meal plan first and then ask yourself if you want to or how you can supplement afterward to help out. Remember it's a supplement and not supposed to be used as an eraser to erase eating choices (by definition, supplement is a thing added to something else in order to complete or enhance it). It's like building muscles, you can take supplements, but if you don't workout and eat right, the muscles won't show up. The supplements aren't going to lift those heavy weights for you. There's no magic bullet.


H. Guldbrand, B. Dizdar, B. Bunjaku, T. Lindström, M. Bachrach-Lindström, M. Fredrikson, C. J. Östgren, F. H. Nystrom, œIn Type 2 Diabetes, Randomisation to Advice to Follow a Low-carbohydrate Diet Transiently Improves Glycaemic Control Compared with Advice to Follow a Low-fat Diet Producing a Similar Weight Loss, Diabetologia (2012) 55: 2118. http://link.springer.com/article/10.1007/s00125-012-2567-4.

Can't you take ketone supplements? No. While it is possible to elevate ketones by taking them, œwithout the low-carb stimulus, there is no net increase in ketone production, no decrease in insulin, and no net increase in fat oxidation, says Volek. Don't trust trainers or œbody hackers who say you can induce ketosis quickly without changing your diet.
Thank you Lauren for your website! I have been in diet denial thinking that I am doing something wrong as my husband and I have been doing the Keto diet for 2 weeks now and he has lost almost 30 pounds and I have gained 2! I know that men always lost it faster and he has way more weight than me to lose but it is still frustrating nonetheless! I appreciate your words of encouragement throughout your blog and to your readers comments! œKeeping it simple was like an Ah-Ha moment! Before Keto I cooked very simply¦meat, starch, veggie¦but once we started Keto I felt like I had to come up with fancy meals to supplement what I thought I would be missing! It's exhausting and expensive like you mentioned! Another frustration is constantly counting everything. It really is almost a turn off for me not to mention constantly thinking about food which I NEVER DID BEFORE! So, in general, I guess what I wanted to say was thank you for keeping it real and really simple.
The Keto Fit Diet is a scientifically designed program designed to improve your quality of life as effectively as possible. It is a lifestyle change that you will soon realize the incredible benefits of. While the Keto Fit diet is designed to help you lose weight within just a few short weeks, you will notice exponential benefits the longer you follow the program.
Are you ready to take the guesswork out of that stressful weeknight meal planning? Peace, Love and Low Carb - Low Carb and Gluten Free Weekly Meal Plans are low carb, gluten free, and keto friendly. All recipes include a color photo and complete nutritional analysis. Comes with a printable grocery list, snack list, tips for meal prepping and suggestions for substitutions.
Bulk buy and cook. If you're someone who doesn't like to spend a lot of time in the kitchen, this is the best of both worlds. Buying your food at bulk (specifically from wholesalers) can reduce the cost per pound tremendously. Plus, you can make ahead food (bulk cook chicken thighs for pre-made meat, or cook entire meals) that are used as leftovers, so you spend less time cooking.
In the first week, many people report headaches, mental fogginess, dizziness, and aggravation. Most of the time, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up.6One of the fathers of keto, Dr. Phinney, shows that electrolyte levels (especially sodium) can become unbalanced with low carb intake.
¢ Keto "Flu": Your body isn't accustomed to using ketones on the regular, so when you make the switch, you tend to feel unwell. The keto diet also influences electrolyte balance, resulting in brain fog, headaches, nausea and fatigue. Keto dieters also consistently complain about getting bad-smelling breath, sweat and pee as a result of the by-product of fat metabolism (acetone) seeping out. Thankfully, this effect is just temporary, so just know you won't have to spend your life smelling rank.

There are several medical studies ” such as two conducted by the Department of Radiation Oncology at the Holden Comprehensive Cancer Center for the University of Iowa, and the National Institutes of Health's National Institute of Neurological Disorders and Stroke, for example ” that show the ketogenic diet is an effective treatment for cancer and other serious health problems. (12)


[i] Hussein M Dashti, MD PhD FICS FACS, Thazhumpal C Mathew, MSc PhD FRCPath, Talib Hussein, MB ChB, Sami K Asfar, MB ChB MD FRCSEd FACS, Abdulla Behbahani, MB ChB FRCS FACSI PhD FICS FACS, Mousa A Khoursheed, MB ChB FRCS FICS, Hilal M Al-Sayer, MD PhD FICS FACS, Yousef Y Bo-Abbas, MD FRCPC, and Naji S Al-Zaid, BSc PhD. "Long-term effects of a ketogenic diet in obese patients"
So people saying that “ despite the lack of scientific support “ likely have a financial reason to say it. Some of these products are sold under something like a multi-level marketing arrangement, so sales people are entirely paid based on commission. For example, the company Prüvit sells drinkable ketones, called KETO//OS with a multi-level marketing structure.

For a period of 3-4 days up to 2 weeks, you will be eating the minimal amount of carbohydrates and sugar (20 grams net carbs maximum per day). After this you may be able to add in small amounts of net carbs if your body can handle it, but probably not more than 50 net carbs total per day. This is tricky, because some people can't handle more than the 20 net carbs even after they have adjusted to ketosis. Others can handle 50 net carbs and easily stay in ketosis. If you feel fine at 20 net carbs and it doesn't bother you, than there's no reason to make any changes. You can test your ketosis by how you feel, or by actually testing - which is discussed in section 3.
Certain studies suggest that ketogenic diets may œstarve cancer cells. A highly processed, pro-inflammatory, low-nutrient diet can feed cancer cells causing them to proliferate. What's the connection between a high-sugar diet and cancer? The regular cells found in our bodies are able to use fat for energy, but it's believed that cancer cells cannot metabolically shift to use fat rather than glucose. (11)
In my book "Fat for Fuel," I sought to educate readers about the benefits of using healthy fats as a catalyst to bring about improved mitochondrial function, thus allowing you to achieve better health. In essence, the book answers WHY it is important for you to consume healthy fats. However, you still need to know HOW to prepare the right ketogenic foods in an appetizing way.
Check the nutrition labels on all your products to see if they're high in carbs. There are hidden carbs in the unlikeliest of places (like ketchup and canned soups). Try to avoid buying products with dozens of incomprehensible ingredients. Less is usually healthier.Always check the serving sizes against the carb counts. Manufacturers can sometimes recommend inconceivably small serving sizes to seemingly reduce calorie and carb numbers.
That's why I co-wrote the "Fat for Fuel Ketogenic Cookbook" alongside renowned Australian celebrity chef Pete Evans. This book combines research-backed medical advice with delicious, kitchen-tested recipes that will help make shifting to fat-burning much easier. Whether you're just a budding cook or a master chef, there's a delicious meal waiting to be prepared that'll take your health to the next level.
To be confident about being in ketosis, especially at the beginning when you're not quite sure how you should feel, it's best to measure your ketone levels. By monitoring your ketone levels, you can assure that you're doing the diet correctly and make dietary adjustments based on what you measure. People also respond to diet and exercise differently, so the best way to cater the keto diet to your own biology is to measure.
Others consider the keto diet a short-term solution for weight loss. Tyler Drew, a 34-year-old real estate broker from Los Angeles, first read about the diet on Reddit and used it to lose 45 pounds in six months before returning to a traditional diet. While on the keto diet, Drew's cholesterol levels improved, even though a typical day of eating involved bacon at both breakfast and dinner.
I am also working to share personal success stories on my blog. If you are planning to start this keto diet, please take before pictures, progress pictures, keep a food diary, and keep track of your weight and measurements. Then when you are ready (maybe at your halfway point, or once you reach your goal weight, you can send me your results for me to share with others).

Although the exact role of the ketogenic diet in mental and brain disorders is unclear, there has been proof of its efficacy in patients with schizophrenia. And, to boot, the ketogenic diet works to reverse many conditions that develop as a side effect of conventional medications for brain disorders, like weight gain, type 2 diabetes and cardiovascular risks. More research is needed to understand the role of the ketogenic diet in treating or improving schizophrenia, as the current available studies are either animal studies or case studies, but the benefits of a high fat, low carbohydrate diet in neurology is promising.


Ketogenesis has existed as long as humans have. If you eat a very low amount of carbohydrates, you starve your brain of glucose, its main fuel source. Your body still needs fuel to function, so it taps into your reserve of ketones, which are compounds the liver creates from fat when blood insulin is low. This process is known as ketosis: It's like when a hybrid car runs out of gas and reverts to pure electricity.


Hi Jordan “ thank you for reaching out. We have a ton of articles on here (https://theketoqueens.com/category/blog/) that you may find helpful. We also wrote a post about starting a keto diet (https://theketoqueens.com/keto-diet/), then we have a keto course that walks you step by step to starting a keto diet (under shop), and if you need individual keto coaching I do that on my other website LaraClevenger.com. Please let us know if you can help in any way.
Because the main tenet of the keto diet is counting and cutting carbs ” a commonly used way to control blood sugar ” this eating approach has become increasingly popular among people with type 2 diabetes who are looking to lower their A1C, which is the two- to three-month average measurement of blood sugar levels. Indeed, research suggests this diet may lead to fast weight loss and potentially lower blood sugar for people with the disease. (13)
This is one reason why tracking your food intake should be a priority. There are apps like Cronometer, MyFitnessPal, and LoseIt! that allow you to record all your foods for the day, and each has a large database of fresh foods, packaged foods, and restaurant meals, plus you can enter in your own recipes. This way you can know exactly what macro- and micro-nutrients you're getting, with no guess work.
Hi Sia, welcome to the wonderful world of keto! I would start simple “ eat whole foods like avocado, protein, and dark veggies. Download MyFitnessPal or CarbCounter apps to track your macros for you. What works best for me is planning out my meals ahead of time. Ill meal prep my food then log it into MyFitnessPal app so I know I am on target then the next day, eat only what I've logged. Its the perfect way to make sure you have enough food that already prepared and the best way to stick to macros. Hope that helps!
Totally agree that it's not something for everyone, though. Even one of the authors I read said he sometimes sneaks a french fry or a bite of cheesecake/ice cream, though he's able to stop after just a little bit and it doesn't throw him off horribly. Of course, that's not license to eat junk all the time, but it does mean that once you're well-adapted, you can sometimes indulge.

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Medical Disclaimer: The material on this site is provided for informational purposes only and is not medical advice. Always consult your physician before beginning any diet or exercise program.

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