Lunch is often leftovers from the night before. Dinner used to be, often, one of the fantastic casseroles from Diet Doctor (yum crack slaw!) These days it is just as apt to be a simple, small piece of grilled or baked meat, poultry or fish with a tasty fat adornment — chive butter, cream sauce, homemade aioli — some roasted or steamed veggies (also with fat) and a big salad with homemade vinaigrette. Some nights it might be spiralized zucchini with meatballs and a homemade tomato sauce.
A related clinical diet for drug-resistant epilepsy is called the medium-chain triglyceride ketogenic diet, in which MCT oil is extensively used because it’s more ketogenic than long-chain triglycerides. (13) Another dietary therapy for epilepsy called Low Glycemic Index Treatment (LGIT) was developed in 2002 as an alternative to the keto diet. LGIT monitors the total amount of carbohydrates consumed daily, and focuses on carbohydrates that have a low glycemic index.) (14)
Keto flu symptoms and side effects can include feeling tired, having difficulty sleeping, digestive issues like constipation, weakness during workouts, being moody, losing libido and having bad breath. Fortunately, these side effects don’t affect everyone and often only last for 1–2 weeks. (And yes, you CAN build muscle on keto.) Overall, symptoms go away as your body adjusts to being in ketosis.
Hi Melissa! I’m a female, 6 feet, 2 inches tall and I need to lose about 45 to 50 pounds…SO glad I found your website…it’s nothing short of amazing! I’m on day one of the Keto Kickstart and my question is, do the serving sizes apply to everyone’s size, BMI, height, etc.? I am a bit nervous of taking in too few calories. I plugged in my stats for the Keto calculator and I wonder if I can have larger portions of some of your recipes. Thank you for the beautiful recipes and menu plans!!!
Hi Stephanie. I’m sorry the dessert did not set well. It could be one of three reasons. First, as you mentioned, it could have been the lactose free cream cheese. Having the dessert refrigerate overnight should have been perfect. The other reason may be because I updated the pudding recipe to have less cornstarch/ arrowroot because people kept complaining that they did not want to use it even though it resulted in a superior recipe. I would suggest adding 1/2 more teaspoons of arrowroot powder. And third, it may have been that the pudding was not cooked enough. It should be really thick after cooking and refrigerating before adding it to the layered dessert. I hope this helps. -Kim
Cyclical ketogenic diet (CKD): If you find it difficult to stick to a very low-carb diet every day, especially for months on end, you might want to consider a carb-cycling diet instead. Carb cycling increases carbohydrate intake (and sometimes calories in general) only at the right time and in the right amounts, usually about 1–2 times per week (such as on weekends).
The good quality fats of the ketogenic diet are beneficial for everyone! However, as children are still growing and require a massive amount of fuel for growth, a very low carbohydrate diet is not good for kids (unless recommended by a doctor for a specific medical condition). In order to make meal prep for a family easier, simply take the ketogenic diet and add some carbohydrates in the form of sweet potato, squash, or even some white rice. This will provide a fantastic balance between food groups for the younger crowd without having to prepare multiple meals.
Thank you for your question Tammy. The amount of guar gum or xanthan gum needed to thicken the pudding would result in a really gummy pudding. But let me share some information with you. Mixing thickeners will allow you to use less as they have a synergistic affect. Try mixing 1 T of cornstarch or arrowroot powder with 1/4 teaspoon guar gum and 1/4 teaspoon xanthan gum (or glucomannan powder). You may be able to get away with 1/2 tablespoon of this mixture as the chocolate will help thicken the mixture, too. Let me know what you end up doing and how it works. It may help someone else. Have a nice day! -Kim
Clinical improvement was observed in Alzheimer’s patients fed a ketogenic diet, and this was marked by improved mitochondrial function. (15) In fact, a European Journal of Clinical Nutrition study pointed to emerging data that suggested the therapeutic use of ketogenic diets for multiple neurological disorders beyond epilepsy and Alzheimer’s, including headaches, neurotrauma, Parkinson’s disease, sleep disorders, brain cancer, autism and multiple sclerosis. (16)

When you’re eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, only when medically recommended diets of 600 to 800 total calories.
You’ve probably heard about the low carb, high fat diet that’s so popular among actors and models, and with good reason: low carb diets offer proper nourishment with whole foods, while keeping your body burning fat for fuel. This is a great way to be, as it makes fat loss largely effortless! But where does this “ketogenic” word fit into the picture?
Maybe rose petals scattered somewhere and portions so small you had to look twice to make sure the waiter wasn’t hiding your main dish behind his back. And champagne, of course. And an insanely rich dessert that put you into a sugar coma at the first bite. Yes, as a young woman, I bought the Hollywood version of romantic dinner hook, line, and sinker.
Hi, before finding your AMAZING website (THANK YOU), I had been dipping my toe in the low carb diet thing. In the past two weeks, I did the 3 day induction and have made things from the week one meal plan. Although I have only lost 3-4 pounds (had a trip this past weekend where I was a bit lax), I have lost an inch on my waist!!! Crazy stuff!! Also, even though I was a bit lax, I felt the self control was really good, versus times in the past on other typical low fat/low cal diets. I truly want to THANK YOU for your time, energy, and patience with this wonderful work you provide.
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I know you've been asking for a mug cake that does not use almond flour, and I think you will find that this recipe really fits the bill! The cake is dense, but moist, and so easy to create.In the directions, we tell you to mix the ingredients in a separate bowl. This is so that the ingredients are fully incorporated and you won't hit any spots of dry cake mix while eating your mug. If you prefer to mix everything in the mug you can, of course, do that too!If you don't want to use ...
If you’re a newbie planning your weekly keto diet menu, make the meals as easy as possible. A keto breakfast, for example, can take advantage of many classic breakfast foods, including eggs, bacon, sausage, and ham. Eggs are real winners in the keto world. They’re extremely versatile, easy to cook, and have just half a gram of carbs but 6 g of protein and 5 g of fat.
Any keto desserts that make the carb cut will likely be sweetened with something other than sugar. That’s why our low carb desserts incorporate a variety of sugar substitutes, among them sugar alcohols. These are so named because their molecular structure resembles sugar yet they are neither digested nor metabolized as sugar. Of the most often used is stevia, a natural sweetener that results in nearly no insulin secretion—as opposed to sugar that spikes a sharp insulin response. Likewise, erythritol stimulates a lower insulin response than sugar. Each of these substances produces a sweet taste very close to sugar yet neither converts to glucose or interrupts ketosis — a must when eating low carb desserts.
Make the Chocolate Cookie Crust: Grind the unsweetened coconut, 1/2 cup at a time, in a coffee/spice grinder and grind until fine. Put the ground coconut into a medium bowl. Powder the erythritol and add it and the rest of the dry ingredients to the bowl with the coconut. Whisk together to combine. Melt the butter or coconut oil and pour over the ingredients. Combine to form a moist crumbly mixture.
Often caused by lymph node removal or damage due to cancer treatment, lymphedema occurs because there’s a blockage in the lymphatic system and results in the swelling in leg or arm. A 2017 study involved patients who suffered from obesity and lymphedema and who embarked on a 18-week ketogenic diet. Weight and limb volume was significantly reduced. (5)
I agree-the folks that buy the new "keto" products are not even bothering to read ingredients-most of the new products have ingredients that are definitely non-keto. Remember, these are the same folks that have yo-yo dieted for years (myself included) and have tried everything to lose weight. People feel like they need a paid program, protein shakes, protein bars, processed junk, etc, etc to lose weight. I guess it is too hard to believe to just eat the allowed whole foods that you cook yourself. Keto on my friends-good luck to you all with your journey.
Love this! So glad I found you! Your menus are great, you make it easy with the shopping lists, (now if I could just find someone to do the shopping for me ;-)) I usually fall off the wagon to easy, my usual excuse not knowing what to make, but with your menus and lists it gives me no excuse. I just started and am anxious to see how it goes. I have also started my exercise again!
Imagine not having carb cravings anymore!* This is not just another “off the shelf” ketogenic diet. This is very different. I personalize the keto diet to YOU by giving you a plan made to your weight, that is a highly effective, time-saving & yet simple keto diet plan to follow. Spend less time researching & in the kitchen, feel great, and finally start losing weight!*
Thank you for such a nice comment, Eric, and I am so glad you were able to have something to remind you of home while you are currently in Japan. You are right, it is the ultimate fat bomb and we often cut it into even smaller pieces. Thank you for telling me about the lemon juice in the cream cheese layer, I will have to try it. Have a wonderful week and enjoy Japan. -Kim
Keto diets, like most low carb diets, work through the elimination of glucose. Because most folks live on a high carb diet, our bodies normally run on glucose (or sugar) for energy. We cannot make glucose and only have about 24 hours’ worth stored in our muscle tissue and liver. Once glucose is no longer available from food sources, we begin to burn stored fat instead, or fat from our food.
These tender chocolate cupcakes use a base of coconut flour and cocoa powder, then top them with a fluffy sugar-free frosting. This keto dessert tastes so rich, you won’t believe they’re just 5 net carbs apiece. Make them more Bulletproof friendly and swap avocado oil or melted ghee instead of olive oil, use full-fat canned coconut milk instead of almond milk, and try the suggested chocolate avocado frosting to top.
First, I want to thank you for all of your dedication and work in providing this site. The difficulty of maintaining a healthy weight is a big problem for so many people. My personal question & issue in staying on Keto is my craving for fresh fruit. This a.m I had a large fresh peach along with my “Bullet Proof” coffee. Have I now sabotaged today’s Keto eating?
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Great questions Melissa. I think the gentle sweet is an erythritol and stevia blend and is granulated, correct? I would try using just a little less of the super sweet blend and taste after all of the ingredients have been added. If you need to, add as many doonks of powdered sweetener as you need. If you have the regular GS, use the same amount as specified in the recipe and then add 2-3 doonks, tasting as you go.

Soon though, I began missing the intricate processes that made up baking, and the warm, delicate textures it brought about. I started to research some keto desserts and came across what seemed like plenty of options to choose from. After experimenting with some low carb dessert recipes and quite a few failures, I decided to instead start with what was already a hit: non-keto desserts (loved by all!). I took a few different non-keto recipes and simply tweaked them to reduce their carb count and ended up with something magical.

Lazy keto diet: Last but not least, the Lazy keto diet often gets confused with dirty keto … but they’re different, as the “lazy” refers to simply not carefully tracking the fat and protein macros (or calories, for that matter). Meanwhile, the one aspect that remains strict? Not eating over 20 net carb grams per day. Some people find this version less intimidating to start with or end with … but I will caution that your results will be less impressive.

When you eat foods high in carbohydrates and fat, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat, high carbohydrate diets (NOT keto).
It is important to note that LDL cholesterol (the “bad” cholesterol) may appear to increase on a ketogenic diet. However, the total levels of LDL are separated into large and small sized particles. The large particles are beneficial and the small particles typically increase the risk of harmful cardiovascular conditions. As long as the large LDL-sized particle dominates over the small sized particles, then the increase in LDL is beneficial.

Another benefit of meal prepping is that it greatly reduces your time spent in the kitchen. That’s right… you no longer have to work as a short order cook for 2 hours a day! This budget meal plan will make use of all the items we prep as well as the rest of the items on the shopping list. There is still some cooking required, but it will only be about 10-15 minutes a day, and is mostly just cooking broccoli/cauliflower. I would encourage you to check out this keto on a budget meal prep video we’ve put together as it was made specifically for this meal plan:
Every recipe is less than 10 grams of carbs per serving. All recipes are gluten free and made only from whole, real, easy to find foods that you can find at your local grocery store. New resources are added to the plans each week. All the best information to help keep you on track with your low carb, keto lifestyle. I've even included a journal where you can track what you eat, how much you moved and how you are feeling overall. It is definitely the most comprehensive low carb meal plan out there. And for only $4.99 per week, you simply cannot beat the price. 

After increasing water intake and replacing electrolytes, it should relieve most all symptoms of Keto Flu. For an average person that is starting a ketogenic diet, eating 20-30g of net carbs a day, the entire adaptation process will take about 4-5 days. My advice is to cut your carbs to fewer than 15g to ensure that you are well on your way into ketosis within one week. If you are experiencing any more keto flu symptoms, double check your electrolyte intake and adjust.
There are three instances where there’s research to back up a ketogenic diet, including to help control type 2 diabetes, as part of epilepsy treatment, or for weight loss, says Mattinson. “In terms of diabetes, there is some promising research showing that the ketogenic diet may improve glycemic control. It may cause a reduction in A1C — a key test for diabetes that measures a person’s average blood sugar control over two to three months — something that may help you reduce medication use,” she says.
Keto diets are high in healthy fats and protein also tend to be very filling, which can help reduce overeating of empty calories, sweets and junk foods. (4) For most people eating a healthy low-carb diet, it’s easy to consume an appropriate amount of calories, but not too many, since things like sugary drinks, cookies, bread, cereals, ice cream or other desserts and snack bars are off-limits.
Everyone’s protein requirements are different on a keto diet, and when you are just starting out it’s less important than getting adapted to less carbs – this kickstart is designed to get people into ketosis as quickly and painlessly as possible and it does that very well. If you want to customize for your own macros with less protein you can certainly do that. I am working on some new meal plans with even less protein that I’ll be rolling out in the next few weeks for more advanced keto dieters.

I have been eating this way (very low carb, high fat, protein in between) for around 3 years now. I have found that for me I can MAINTAIN quite easily at an ideal weight and eating to satiety, but in order to actually LOSE weight, I have to at least have a very small calorie deficit. And though the change is gradual, it is sustainable and quite immediate (just little by little). The amount of that calorie deficit required in order to drop excess varies a lot from one individual to the next though, I think. I am particularly intolerant to hunger, and so I cannot overly emphasize how small of a deficit I will allow for. The nice thing about that though is that the hunger is far more pleasant in the absence of carbs.
Soon though, I began missing the intricate processes that made up baking, and the warm, delicate textures it brought about. I started to research some keto desserts and came across what seemed like plenty of options to choose from. After experimenting with some low carb dessert recipes and quite a few failures, I decided to instead start with what was already a hit: non-keto desserts (loved by all!). I took a few different non-keto recipes and simply tweaked them to reduce their carb count and ended up with something magical.
Hi Gigi, Low carb and keto is about the balance of macronutrients eaten (fat, protein and carbs), not specifically meat or lack thereof. Most people on keto do eat meat, though some people do vegetarian keto. Fat is actually necessary for many body processes. There is no issue for the kidneys with a high fat diet, but if you eat too much protein that isn’t great for the kidneys. It’s a common misconception that keto is high protein (it isn’t). Keto is great for diabetics as it naturally helps stabilize insulin. All of this being said, please know I’m not a doctor and you should consult your doctor on any medical questions or before starting any diet. If you have more questions that aren’t medical questions, I recommend our low carb & keto support group here.
The whole chicken we got was $1 per pound, which is a great deal! You can sub in thighs or legs if you find those to be cheaper. Try to get it with the skin on so your meat comes with some fat! In the videos we got 2 pounds of sausage at $3 per pound. That’s a deal we couldn’t pass up! You can substitute any sausage in for that(check for sugar) or you can opt for ground beef. Make sure you get 80/20 fat/protein ratio or higher(it will be listed on the packaging).
Net carbs is simply total carbs minus fiber and non-digestible sugar alcohols, like erythritol. (This doesn’t apply to high glycemic sugar alcohols, like maltitol.) We don’t have to count fiber and certain sugar alcohols in net carbs, because they either don’t get broken down by our bodies, are not absorbed, or are absorbed but not metabolized. (Read more about sugar alcohols here.)
I hold the record for the world’s largest sweet tooth. It’s been measured! I could eat sweets for every meal of the day and go to bed happy. So when I started eating keto, I obviously cut out sugar all together and needless to say, I was irritable. But that was to be expected- sugar is highly addictive and when you take it away after so many years, you get withdrawal symptoms. As with all addictions, it takes time and effort to heal the body. After a few grueling days, maybe a week, the sugar cravings started going away. At the peak of my keto dieting, I never even thought about dessert. My body was running perfectly fine without that brownie for dessert daily.

My question is – where do you suggest I start? I have never done Keto, but I have done South Beach several years ago and lost 28 lbs on that so I know I’m ok with no carbs. Is it best to start with the 3 day plan? Or best to do one of your fasts first? Should I ease my way in or do your super strict 30 day Keto challenge? I’d love to know the pros & cons of where to start.

Of the many benefits of a keto diet, weight loss is often considered No. 1., as it can often be substantial and happen quickly (especially for those who start out very overweight or obese). The 2013 study published in the British Journal of Nutrition found that those following a keto diet “achieved better long-term body weight and cardiovascular risk factor management when compared with individuals assigned to a conventional low-fat diet (i.e. a restricted-energy diet with less than 30 percent of energy from fat).” (2)

Mary Lynne, I am so happy you tried it and found it do-able! I like it best with a baked crust – more cookie like. It’s really not any harder to prepare than the original version we grew up on. I think some people see multiple steps or see a long ingredient list and think it’s going to be hard. In any case, hooray! Thank you for your wonderful comments, it is my extreme pleasure to share the recipes. Have a great day. -Kim
Our favorite sweetener of choice is Stevia. Stevia is a natural substance that is great for baking. It can have a slight aftertaste that some people dislike, so it’s best used with strong flavors like cinnamon.  Or else mix some stevia with some erythritol. The erythritol will cover up the stevia taste and the addition of stevia means you can use less erythritol.

You may have heard by now that I finally wrote and published a “real” book called Keto for Life!!!  The reviews are in and people are loving it!  Already a best seller, you can learn more about what you’ll find inside Keto for Life by clicking here!  OR head over to Amazon to check out the reviews of Keto for Life before snagging a copy for yourself!
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