Beverages: It’s common to become dehydrated on the keto diet. Your insulin levels drop when you restrict carbs, and low insulin makes it harder for your body to retain sodium and water.[9] Drink plenty of plain water, and sip on bone broth to replenish electrolytes, especially during the first couple of weeks when your body is adjusting to the new diet.
A “moderate keto diet” is an option that can still encourage substantial weight loss and other improvements in symptoms. A moderate keto diet includes more foods with carbs and, therefore, more fiber too. Carbs are usually increased to about  30–50 net grams per day, which means foods like more high-fiber veggies, some fruit or some starchy veggies can also be included.

I have been on keto for about 3 weeks now thanks for all the info what I have lost probably fluid but my main thing is my stomach going doen slowly..I have some medical pre diabetic. BP and 2 strokes.must lose at least 70 pounds but I sincerely fo not understand the macros how do you count them I am rating only 2 meals now though loving that staying full not hungry walk about 3 days a week..more during summer…the grocery list I have down but can’t quite undetstand the macros..very happy to have people to talk to thanks glad you are available
Don’t stick to chicken and steak just because you’re comfortable cooking them. Make dinner time the place where you can try new meats and recipes that increase your keto recipe resources. “At lunch and dinner, you can be creative and experiment,” Weaver says. “Just focus on cooking meat—pork, chicken, lamb, beef, or seafood. Meat is rich in iron and fish contains omega-3 fatty acids and vitamin D. Use only organic oils, such as avocado oil, coconut oil, and olive oil.”
When it comes to weight loss — a big possible draw of the plan for many individuals — the benefits of the ketogenic diet may not be much different from any other diet plan. “There is no magical weight loss benefit that can be achieved from this diet,” says Spano. “The ketogenic diet may help weight loss in the same way other diets help — by restricting food choices so you eat fewer calories.”
Clinical improvement was observed in Alzheimer’s patients fed a ketogenic diet, and this was marked by improved mitochondrial function. (14a) 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. (14b)
I believe (as well as the numerous experts I have interviewed) that over 90 percent of cancer cases are either preventable or treatable. The key here is to view cancer as a metabolic dysfunction, allowing you to gain control over this dreadful disease. Simply put, the right foods and strategies may help suppress cancer growth while simultaneously pushing it into remission.
The second way is called autophagy, and it goes hand in hand with letting your body rest from digestion. Autophagy is the process that cells use to remove waste, including malfunctioning parts of cells, or even whole cells that are not functioning correctly and can’t be healed. If you have read much about cancer, this may sound like it’s connected, and it is. Regularly allowing cells to be in a state of autophagy makes them more efficient and keeps them from growing into a malignant state. It also helps them to live longer, which translates to a longer, healthier life for you.

High-fat, low-carb diets can help diminish hunger and also boost weight loss through their hormonal effects. As described above, when we eat very little foods that supply us with carbohydrates, we release less insulin. With lower insulin levels, the body doesn’t store extra energy in the form of fat for later use, and instead is able to reach into existing fat stores for energy.
Instead of thinking about the total carbs you’re eating, assess what those carbs provide to you. Do the majority of your carbs come from fruit and vegetables, with a payload of fiber and disease-fighting antioxidants? Fantastic. Or are you consuming them in the form of added sugars (cookies, candy, soda) or refined flour? If you are, you know what to do.

If you need to eat more or fewer calories per day, you can adjust accordingly by simply taking out or adding a bit more of the ingredients already included in a recipe. For example, adding/removing a tablespoon of olive oil or butter will add/remove about 100 calories. If you like or dislike certain recipes, feel free to shift things around. Make sure to keep an eye on the calories so you’re still falling within an acceptable range of your daily goal.


From the early understanding of the keto research and literature, it looks like we're just scratching the surface understanding some of the potential therapeutic roles of the keto diet. While it's unclear if it's any better or worse than any other diet for weight loss, the reality is that there is no one-size-fits-all model for diets. This doesn't even consider that weight-loss diets, in general, don't really work. While researchers can't agree on a specific statistic, it's commonly accepted that the vast majority of dieters will regain the weight lost (and often pack on extra pounds, as well). The long-term outcome of the keto diet is likely to be no different, especially given how challenging and restrictive it is to maintain.
Can’t you take ketone supplements? No. While it is possible to elevate ketones by taking them, “without 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 “body hackers” who say you can induce ketosis quickly without changing your diet.
A: There's no specific answer for this question, as it is dependent on many factors. However, you may be able to spot improvements right away. In a study that tested the ketogenic diet on obese people, researchers noted that after 24 weeks, the test subjects lost around 14 kilograms (30.8 pounds) of excess weight, going from an average 101.03 kilograms to 86.67 kilograms (222.7 pounds to 191 pounds).67
#3: Next, calculate your protein requirements. If you are active, Target 0.8-1.2 g of protein per pound of weight. This is a simplified version of a complex calculation you can do, which is dependent on your lean body mass, how active you are, etc. If you have a lot of weight to lose, you’ll wan to adjust this number down to more like 0.5-.6g per pound (consult the above calculator) You can multiply this by 4 to see how many calories total that would be.

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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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