The book contains a two week menu for beginners. (Face it, there's a 90% chance you won't follow it to the letter, but it does help set your thinking in the right direction.) For each individual week there's a shopping list which, by itself, will help you adjust your kitchen quite a bit. There are tips on the best sweeteners (Swerve over Splenda), the oils you'll need, produce, canned and bottled items, pantry items, and meats. Something to consider as you go along is that some items, like almond and coconut flour are expensive items to stock up on, but you'll use considerably less than non-keto recipes will use for regular flour. Do what you can afford. Just know that there are some must-have staples like coconut oil and olive oil.

Oh my god! This is one of those ˜Too-good-to-be-free' comprehensive resources. I've been following your content and I wonder why you give away so much well researched info for free. Anyway, that's a pretty damn good job you've done here. Until I read this, I was floundering with so much bit sized confusing information out there. You've literally dumbed it down for me. I'm off to take my measurements before I start the diet! Thanks a ton!!!


A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets.3A study in the long-term effects of a ketogenic diet shows a significant reduction in cholesterol levels, body weight, and blood glucose. Read more on keto and cholesterol >
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.

Use our keto calculator to calculate the exact macros you should be eating. Remember, substituting more fat for carbs or protein is almost always ok. In fact, if you're worried about losing muscle mass because of decreased protein consumption, you may not need to worry. There has been evidence that while in a state of ketosis your body actually maintains protein better than in a standard diet.

The electrolyte minerals are sodium, potassium, magnesium, and calcium, and you need all four. Sports drinks are full of sugars, and only have low amounts of these minerals, so it's best to avoid them. Instead, focus on vegetables that contain high amounts of these minerals, and make sure to salt your food to taste. You can also make an electrolyte drink that contains all of these minerals. Lite Salt or No Salt is available in the grocery store as a salt substitute, and contains potassium. Magnesium and calcium powders are available in health food stores and online.
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.
œYour liver produces ketones all the time, but the rate depends on carbohydrate and protein intake, says Jeff Volek, Ph.D., R.D., a professor of human sciences at Ohio State University. When the majority of your diet is made up of of carbs and protein, ketogenesis slows. Replacing carbs and protein with fat will put your body into ketosis, thus ramping up ketone production. This takes about three days to induce.
Aude, Y., A. S, Agatston, F. Lopez-Jimenez, et al. œThe National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat: A Randomized Trial. JAMA Internal Medicine 164, no. 19 (2004): 2141“46. doi: 10.1001/archinte.164.19.2141. jamanetwork.com/journals/jamainternalmedicine/article-abstract/217514.
Yancy WS Jr, Westman EC, McDuffie JR, Grambow SC, Jeffreys AS, Bolton J, Chalecki A, Oddone EZ, œA randomized trial of a low-carbohydrate diet vs orlistat plus a lowfat diet for weight loss, Arch Intern Med. 2010 Jan 25;170(2):136-45. http://www.ncbi.nlm.nih.gov/pubmed/20101008?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=2.

Christopher D. Gardner, PhD; Alexandre Kiazand, MD; Sofiya Alhassan, PhD; Soowon Kim, PhD; Randall S. Stafford, MD, PhD; Raymond R. Balise, PhD; Helena C. Kraemer, PhD; Abby C. King, PhD, œComparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women, JAMA. 2007;297(9):969-977. http://jama.jamanetwork.com/art icle.aspx?articleid=205916.

Not necessarily. It ultimately depends on you. SOme people may thrive by regularly counting calories, while others see counting calories as something œboring. The key here, if you do not want to count calories, is to structure your plate in order to guarantee you are consuming enough fat. Just make sure that in every meal you are eating no more than a palm-full of protein, try to increase the amount of fat in your diet, and try to decrease the amount of carbohydrates.


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.
Gary D. Foster, Ph.D., Holly R. Wyatt, M.D., James O. Hill, Ph.D., Brian G. McGuckin, Ed.M., Carrie Brill, B.S., B. Selma Mohammed, M.D., Ph.D., Philippe O. Szapary, M.D., Daniel J. Rader, M.D., Joel S. Edman, D.Sc., and Samuel Klein, M.D., œA Randomized Trial of a Low-Carbohydrate Diet for Obesity ” NEJM, N Engl J Med 2003; 348:2082- 2090. http://www.nejm.org/doi/full/10.1056/NEJMoa022207.
There are reasons a strange diet like this has stuck around since the 1920's. A diet like keto that is low in sugar lowers blood glucose and insulin levels has several positive effects on the body, especially in overweight or obese people. The ketogenic diet gives your body the chance to re-adjust its glucose and insulin levels. In addition, there are health benefits that will enhance daily life, as well as help treat disease. Check out these benefits of the ketogenic diet:
Gary D. Foster, Ph.D., Holly R. Wyatt, M.D., James O. Hill, Ph.D., Brian G. McGuckin, Ed.M., Carrie Brill, B.S., B. Selma Mohammed, M.D., Ph.D., Philippe O. Szapary, M.D., Daniel J. Rader, M.D., Joel S. Edman, D.Sc., and Samuel Klein, M.D., œA Randomized Trial of a Low-Carbohydrate Diet for Obesity ” NEJM, N Engl J Med 2003; 348:2082- 2090. http://www.nejm.org/doi/full/10.1056/NEJMoa022207.
For people with diabetes, rapidly rising ketone levels can signal a health crisis that requires immediate medical attention. When there is an absence or not enough of the hormone insulin (or the body is too resistant to insulin to allow it to drive glucose into the cells for energy), the body cannot use glucose for fuel. Insulin helps ferry glucose to our cells and muscles for energy. Instead, in this case, the body resorts to burning stored fat for energy through the process of ketosis, leading to a buildup of ketones in the body.
œOne of the best meal planning tips I've ever received is to structure breakfast and lunch so that you don't have to think too much about it, says Emily Bartlett, co-founder of Real Plans. œIf you're okay with repetition, it's ideal to have a simple selection of recipes for breakfast”including some that can be taken on the go. For lunch, go ahead and use your leftovers with a fresh green salad, and be sure to include a dressing that you really love.
As of the moment, there is no industry standard as to how many calories should be consumed in a restricted ketogenic diet, but there are published studies that provide estimates. In one example, a 65-year-old woman who was suffering from glioblastoma multiforme (GBM), an aggressive type of brain cancer, was put into a restricted ketogenic diet that started with water fasting and then proceeded to consuming 600 calories a day only.
On a keto diet, weight loss can often be substantial and happen quickly (especially for those who start the diet very overweight or obese). The 2013 study published in the British Journal of Nutrition found that those following a keto diet œachieved 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). (4)

The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf. So visit my page on keto recipes as well as keto snacks (including fat bombs!), and get started on a ketogenic meal plan!
In order to transition and remain in ketosis, aiming for about 30“50 net grams is typically the recommended amount of total carbs to start with. This is considered a more moderate or flexible approach but can be less overwhelming to begin with. Once you're more accustomed to œeating keto, you can choose to lower carbs even more if you'd like (perhaps only from time to time), down to about 20 grams of net carbs daily. This is considered the standard, œstrict amount that many keto dieters aim to adhere to for best results, but remember that everyone is a bit different.
Your glycogen stores can still be refilled while on a ketogenic diet. A keto diet is an excellent way to build muscle, but protein intake is crucial here. It's suggested that if you are looking to gain mass, you should be taking in about 1.0 “ 1.2g protein per lean pound of body mass. Putting muscle on may be slower on a ketogenic diet, but that's because your total body fat is not increasing as much.5Note that in the beginning of a ketogenic diet, both endurance athletes and obese individuals see a physical performance for the first week of transition.
Chapter 2 - Go Keto in 5 steps. 1-clean out your pantry. Egads! No dates or peas, 2 of my favorites! 2-Go shopping and stock up on the basics- water, coffee, tea, spices, herbs, non-sugar sweeteners, lemon & lime juice, mayo, mustard, pesto, sriracha, broths, pickled foods, nuts & seeds, meats, eggs, wild caught fish, nonstarchy veggies, berries, avocados, full fat dairy, avocado oil, olive oil, butter, lard, bacon fat. 3-set up your kitchen with a food scale, food processor, spiralizer, hand mixer, and cast iron pan. 4- plan your meals, and 5 -exercise!
Add bone broth to your diet, which can help restore electrolytes that are lost during ketosis. When you follow a keto diet, even if you're drinking a lot of water, you will lose a lot of water weight and also flush essential electrolytes out of our system, including magnesium, potassium or sodium. Adding bone broth is a great way to replenish these naturally, in addition to getting other nutrients and amino acids.

¢ Cardiovascular Disease: This is definitely a point of confusion and controversy since a diet that relies so heavily on meat and fat is naturally thought to raise blood cholesterol and cause heart issues. However, some evidence suggests that this may not be the case. In fact, the keto diet may help improve triglyceride, HDL and LDL levels. A 2017 review looked at all of the available evidence around the ketogenic diet and cardiovascular health and found that the diet may be associated with some improvements in cardiovascular risk factors. Mind you, the authors also expressed their concerns with maintaining the diet in the long term, and they proposed that these benefits may not be long-lasting. It's clear that we need long-term studies to fill that gap.

Hi Lauren, I just started this diet. Any tips for beginning? I am not sure I am taking in enough throughout the day. I snack on cheese and red grapes, raspberries throughout the day. I have a protein shake for breakfast and lunch. and then this evening I am having a chicken salad with avocado and romaine. Like I said I don't think I am taking in enough throughout the day.
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).
Whatever the source of protein you consume, make sure they are organic grass fed and antibiotic-free, as they are generally healthier and safer for your body. In one study, researchers indicated that grass fed beef (regardless of cuts) contains more omega-3 acid and conjugated linoleic acid compared to grain-fed beef.21 As for non-meat sources of protein, try to look for organic and pesticide-free varieties.
Sleep enough “ for most people at least seven hours per night on average “ and keep stress under control. Sleep deprivation and stress hormones raise blood sugar levels, slowing ketosis and weight loss a bit. Plus they make much it harder to stick to a keto diet, and resist temptations. So while handling sleep and stress will not get you into ketosis on it's own, it's still worth thinking about.

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.

Other experts say the long-term accumulation of ketones could be harmful. œThose ketones are emergency fuel sources, and we're not meant to run on them long-term, says Kristen Kizer, a registered dietitian at Houston Methodist Hospital. œKetones are negatively-charged molecules, which means they're acidic. When you build up ketone bodies in your system, you're building up acid. One of the ways your body buffers acid is by pulling calcium from your bones. Kizer also notes that the diet isn't very balanced and involves a very high intake of animal products, which generally do not protect against cancer, diabetes, or other diseases.
The ketogenic diet for weight loss is based on the idea that driving the body into ketosis will maximize fat loss. Ketosis is a normal metabolic process that occurs when the body does not have enough glucose stores for energy. When these stores are depleted, the body resorts to burning stored fat for energy instead of carbs. This process produces acids called ketones, which build up in the body and can be used for energy. (2)
IF is choosing a smaller window of time during the day to consume your daily allowance of calories, and using the rest of the time to fast, or not eat anything. During the fasting period, you can still have beverages, provided they contain no calories. Most people choose a 6 or 8 hour window to eat in, and usually do this by skipping breakfast to only have lunch and dinner.
If this diet is so tough, then why has it been around since the 1920s? For starters, there's some evidence to suggest that ketogenic diets help regulate epilepsy, according to research in ISRN Pediatrics.Redox Biology reports the diet may benefit cancer patients. While it may be helpful for short-term weight loss, that wasn't the diet's original intention, and the jury's still out on its long-term effects.
Remember the low-fat diet craze? Back in the 1990s, we were told that swapping regular cookies and chips for those labeled "low fat" would be the ticket to easy weight loss and better health. Today, it's the opposite”a low-carb, high-fat eating plan called the ketogenic diet, or keto diet for short, is getting all the buzz. Celebrities like Halle Berry, Kim Kardashian, and Megan Fox are fans; more than 7 million Instagram posts have been tagged #keto; and upwards of 1 million people search "keto diet" on Google every month.
2) Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for. I love Bodybuilding.com and think that this article on the Keto Diet is perfect for beginners, so go check it out. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you. 😉
When carbs go missing from a person's diet, the body uses up its glucose reserves and then breaks down stored fat into fatty acids, which, when they reach the liver, are converted into an organic substance called ketones. The brain and other organs feed on ketones in a process called ketosis, which gives the diet its name. Keto dieters eat lots of fat to maintain this state.

Spices are an easy way of adding more flavor, vitamins and antioxidants into your food. Furthermore, they are low in carbohydrates. Make sure that you're using fresh, organic spices for maximum flavor and nutrients. Some spices sold in packets found at the local grocery should not be used, as they often contain fillers that can increase your carbohydrate consumption, thus putting you out of ketosis.26
Also make sure that you know what foods have mostly carbs, fat, and protein, so you can make the right choices. For instance, it's not just bread, pasta, chips, cookies, candy, and ice cream that contain carbs. Beans may contain protein, but they're also very high in carbohydrates. Fruit and veggies also mostly contain carbs. The only foods that don't contain carbs are meat (protein) and pure fats, like butter and oils (including olive oil and coconut oil).

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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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