Whitmire recommends these because they offer omega-3 fatty acids. “Getting more of these fats will improve the ratio of omega-6s to 3s you consume, which some research suggests optimizes health,” she says. For example, an article published in September 2016 in the journal Open Heart cited research that linked consuming more omega-3s and fewer omega-6s (which are high in Western diets) to a lower risk of insulin resistance — the hallmark of type 2 diabetes — and obesity, among other protective health benefits. The USDA says 1 oz of chia seeds has 138 calories, 5 g of protein, 9 g of fat, 12 g of carbs, and a whopping 10 g of fiber (so only 2 net carbs). And also according to the USDA, 1 tbsp of ground flaxseed has 37 calories, 1 g of protein, 3 g of fat, 2 g of carbs, and 2 g of fiber (basically 0 net carbs). Just be sure to buy ground flaxseed so your body can absorb their omega-3s.


Since this is my full-time job, donations really help me keep afloat and allow me to post as much to the website as I do. While I do really appreciate any donation you want to give, you can enter $0 in the amount given to download it for free! I’ve added in $5 as the suggested price. I think that’s a very fair price considering other websites are charging in the hundreds of dollars and I’ve seen what they are like on the inside.
After reading the FAQ (which is really great, btw), one of the things I'm wondering about is whether the low calorie approach works well in conjunction with Keto. I like the general idea, but with my weight, I'm thinking I would like to try to keep my overall calorie intake low, in addition to cutting carbs, refined sugars, etc. out of my diet. It doesn't seem to be expressly forbidden, but it doesn't seem to be what many people do, based on what i've read so far. Basically, I think in addition to this approach to nutrition, I'd also like to keep my calorie deficient high. I think both would go a long way towards helping me be healthier.
The concept of the glycemic index was developed in 1981 by David Jenkins to account for variances in speed of digestion of different types of carbohydrates. This concept classifies foods according to the rapidity of their effect on blood sugar levels – with fast-digesting simple carbohydrates causing a sharper increase and slower-digesting complex carbohydrates, such as whole grains, a slower one.[58]
This is the first time I heard about Keto diet I need to lose weight because I am a diabetic 2 and high cholesterol and high blood pressure the doctor want me to do but bypass lot of people told me not to everybody was telling me about this new diet keep Keto I want to try it and I made it my goal my weight is 257 on 5 for messaging and I think this is going to be good for me I need a lot of help thank you
Low-calorie diets leading to rapid weight loss can cause headaches -- especially if your carbohydrate intake is too low. A study published in 2011 in the "Nutrition Journal" reports that symptoms of ketosis, which occurs when there is a buildup of metabolic byproducts called ketones in the body after breaking down fat instead of carbs as fuel -- include headaches, bad breath, weakness and constipation. To reduce your chance of getting a headache during weight loss, eat at least 130 grams of carbohydrates -- which is the recommended dietary allowance, or RDA -- daily and avoid losing more than 2 pounds per week.
My uric acid is way high at 7.6 with last test at 3.5 and this is obviously a big deal. I am putting strong efforts into fixing this and the bubbles in my urine likely uric acid although previous testing of 24 hour urine showed protein in the urine. No doctor will see my as a kidney patient. I am back to juicing and going low protein since I sense I have kidney issues with kidney pains and too much urination. Maybe it is all just the mold?
If you’re looking to get a jump start on your health and fitness goals this year, you may be thinking about trying the ketogenic diet. Maybe you’ve heard the phrase before — it’s a huge diet buzzword — but aren’t sure what it means. Here’s a primer: The ketogenic diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), says Stacey Mattinson, RDN, who is based in Austin, Texas.
Recently, four studies have re-examined the effect of carbohydrate restriction on type 2 diabetes. One outpatient study enrolled 54 participants with type 2 diabetes (out of 132 total participants) and found that hemoglobin A1c improved to a greater degree over one year with a low-carbohydrate diet compared with a low-fat, calorie-restricted diet [5,6]. Another study enrolled 8 men with type 2 diabetes in a 5-week crossover outpatient feeding study that tested similar diets [7]. The participants had greater improvement in glycohemoglobin while on the low-carbohydrate diet than when on a eucaloric low-fat diet. The third study was an inpatient feeding study in 10 participants with type 2 diabetes [8]. After only 14 days, hemoglobin A1c improved from 7.3% to 6.8%. In the fourth study, 16 participants with type 2 diabetes who followed a 20% carbohydrate diet had improvement of hemoglobin A1c from 8.0% to 6.6% over 24 weeks [9]. Only these latter three studies targeted glycemic control as a goal, and two of these were intensely-monitored efficacy studies in which all food was provided to participants for the duration of the study [7,8]. Three of the studies [6,8,9] mentioned that diabetic medications were adjusted but only one of them provided detailed information regarding these adjustments [9]. This information is critical for patients on medication for diabetes who initiate a low-carbohydrate diet because of the potential for adverse effects resulting from hypoglycemia.
Nurse practitioners (NP) are advanced practice registered nurses that manage acute and chronic medical conditions, both physical and mental, through history and physical exam and the ordering of diagnostic tests and medical treatments. NPs are qualified to diagnose medical problems, order treatments, perform advanced procedures, prescribe medications, and make referrals for a wide range of acute and chronic medical conditions within their scope of practice. Their education includes a Bachelor of Science in Nursing (BSN) or other undergraduate degree, and requires a license as a registered nurse (RN) and experience as an RN in a health care setting. They must graduate from an accredited graduate (MSN) or doctoral (DNP) program and achieve a board certification.
By discriminating the components of the FFM as determined by DXA, it was observed that these variations were mainly due to changes in lean mass, whereas bone mineral content remained unchanged from baseline (0.003 ± 0.066 kg at visit C-2; −0.018 ± 0.066 kg at visit C-3; and −0.028 ± 0.066 kg at visit C-4; P > 0.05). Given that DXA technique is unable to discriminate the composition of lean mass, the question was raised as to whether the observed reductions in lean mass were at the expense of muscle mass or body water content. Therefore, further analysis was performed by MF-BIA , which is able to discriminate these 2 variables. Remarkably, the measurements performed by MF-BIA showed that the initial loss of FFM at visit C-2 (−3.1 ± 1.5 kg) was mostly due to total body water loss (−2.3 ± 1.1 kg), both intra- (−1.5 ± 0.7 kg) and extracellular [−0.8 ± 0.5 kg; Fig. 3(B)], probably because of the intense diuresis that occurs in the first phase of any VLCK diet. In subsequent visits, a slight recovery of intra- and extracellular water was observed, similar to the recovery observed with total FFM. This means that reductions attributable to muscle mass were, depending on the method used, around 1 kg throughout the 4-month study; only 5% of the total 20.2 kg of weight lost was FFM.

(60/60) 17.5 inches 👇 and I lost 23 pounds!!! . Today is a BIG, BIG deal for me. I'm celebrating #60daysketo and I've lost and gained so many things! . What I've lost on #keto : 👉23 pounds 👉2.25 inches on arms 👉3 inches on waist 👉 5.5 inches on pooch 👉3.5 inches on hips 👉1.75 inches on each thigh 👉1.5 inches on each calf . YOU GUYS, I lost 23#, and more than 17.5 inches in only 60 days in #ketosis !!! . Because of having surgery only a couple of weeks into my 60 day goal, I wasn't even able to work out much, and so I'm just now getting back into the swing of #powerlifting again, so almost ALL of this is by diet alone. . I didn't count calories, I only counted my carb and stayed below 40 net carbs every day. . So what comes next? . Well first, new swimsuits. Mine are falling off, and I can see baby abs coming through, so HELLO TWO PIECE! . I am also sticking with keto a bit longer, because @matthewlindow is still on it to lose weight for the military (I'll post his progress pics soon) but after that I'm going to be doing #modifiedketo where I consume about 25 g of carbs 30 minutes before my workout for a couple of months, and the guage if I'm still losing fat and gaining muscle. . My body is an experiment right now, but worst case scenario I'll be unhappy with adding in more carbs and will go back to keto . . . . . . . . . . . . . . #gains #muscle #fitness #fitspo #weightloss #fitnessfriday#cardio #obesetobeast #fitfam #fattofit#noexcuses #flexfriday #flex#weightlossjourney #bodyrecomposition#fitnessmotivation #thickfit #girlswholift#goals #legendary #health #diet#countingcalories #weightlossmotivation#foodisfuel

These are all keto related questions that a person looking into the ketogenic diet for the first time will have, and I’ve put together a comprehensive list of answers to these questions and more in my 3 Day Keto Kickstart Plan & Keto frequently asked questions linked to below.  If you’re new to keto I recommend starting there, and if you use that Keto Kickstart meal plan as written, I am confident that you will get into ketosis and be losing weight within 3 days of starting.  I’m excited for you!!!!
People claiming huge benefits of these supplements – despite the lack of solid scientific support – may sometimes have a financial reason to believe in the supplements. Some of these products are sold under a multi-level marketing arrangement, where sales people are paid based on commission. For example, the company Prüvit sells drinkable ketones, called KETO//OS with a multi-level marketing structure.
This week we’re getting stricter with our fasting. We had a full week of intermittent fasting and now we’re going to skip breakfast and lunch. Water is our BEST friend here! Don’t forget that you can drink coffee, tea, flavored water, and the like to get your liquids in. Keep drinking to make sure you’re not thinking about your stomach. It MIGHT start growling, just ignore it – your body will adjust with time.

WY conceived, designed, and coordinated the study; participated in data collection; performed statistical analysis; and drafted the manuscript. MF assisted with study design, performed data collection, and helped to draft the manuscript. AC analyzed the food records. MV assisted with study/intervention design and safety monitoring. EW participated in the conception and design of the study, and assisted with the statistical analysis. All authors read and approved the final manuscript.


Thank you for the info.. I have lost 22 lbs in 6 1/2 weeks started Keto on Feb 27, 2019 and today is April 10, 2019..I lose every other day it seems with a couple times that I gained a lb and then lost it the next day.. I IF every couple days to see how long I can go but i do well with one big meal and a small one .or I have a loaded coffee with butter and heavy cream with Stevia in the morning.. I watch everything I can find to help me and I just happened on this.. My body loves me now that I am putting good food in it.. I have so much energy and feel so good.. I am 65 yrs young and want to live a lot longer only better .. Thanks again…
More Sustained Energy: 90-120 minutes after you eat carbohydrates, your body doesn’t have readily available energy produced from the mitochondria in your cells, so you start “crashing” or lowering your energy. When you are in ketosis, your body can run off your body fat, which is an essentially limitless source of fuel. This prevents any type of crash.
I have pancreatitis, well controlled, which is the way I want to keep it. The biggest difficulty I have with keto is this: I eat a small portion of steel cut oats in the morning. When I don’t, within two days , I start having bleeding, dark in colour. My endrocrinolagest feels that I need the roughage in the steel cut oats to replete the bowel lining. I have great difficulty loosing weight, always have, even though I eat very clean, no junk food, never eat out, don’t like pop, don’t crave sugar, cook all food fresh. Any comment? Willing to try anything you can suggest.

The insulin theory of obesity, in short, declares that the primary cause of obesity is higher carbohydrate diets because these diets increase insulin secretion more than any other diet. When insulin levels are high, fat storage will increase significantly and “starve” muscles and organs of energy.   This causes increased hunger and overeating that results in obesity.


Twenty participants were tasked with following a very-low-calorie keto (VLCK) diet consisting of 600 to 800 calories. They took supplemental docosahexaenoic acid (DHA) omega-3 fats, vitamins, and minerals. DHA is an important structural component of the human brain, which was added to participants’ diets to ensure their body had enough of the component during fat loss. They took vitamins and minerals to make up for the nutrients lost from carb-containing foods. Meanwhile, they also followed a “formal exercise program.” The program was not defined in the study paper, and the study authors were not available for comment by this story’s publication.
The following measurements were made every other week: anthropometric and vital sign measurements; urine testing for ketones; and assessment for hypoglycemic episodes and other symptomatic side effects. Weight was measured on a standardized digital scale while the participant was wearing light clothes and shoes were removed. Skinfold thickness was measured at 4 sites – the average of 2 measurements at each site was entered into an equation to calculate percent body fat [12]. Waist circumference was measured at the midpoint between the inferior rib and the iliac crest using an inelastic tape; 2 measurements were averaged in the analysis. Blood pressure and heart rate were measured after the participant had been seated quietly without talking for 3 minutes. Certified laboratory technicians assessed urine ketones from a fresh specimen using the following semi-quantitative scale: none, trace (up to 0.9 mmol/L [5 mg/dL]), small (0.9–6.9 mmol/L [5–40 mg/dL]), moderate (6.9–13.8 mmol/L [40–80 mg/dL]), large80 (13.8–27.5 mmol/L [80–160 mg/dL]), large160 (>27.5 mmol/L [160 mg/dL]). Hypoglycemic episodes and symptomatic side effects were assessed by direct questioning of the participant and by self-administered questionnaires.
Look, the good doctor is right – he only forgot to stress “portion control” which is why many fanatical dieters are so kee-jerk reactive to any discussion – odds are you over ate like a hog before your keto diet, and are weak and insecure in your diet plans. Eat EVERYTHING in small amounts, and you will live long and prosper. The only thing to avoid are processed foods. Cook your meals from scratch using quality ingredients.
“I am a physician with type 1 diabetes. I have been using a low-carb, ketogenic diet to treat my own diabetes for the past 16 years. Evidence shows that low-carb diets are safe and effective. With the potential to reverse type 2 diabetes, control type 1 diabetes and even stop, slow down, or reverse complications, a low-carb diet can be life changing. Diet Doctor provides the most accurate and relevant materials for a healthy, easy and fun low-carb experience.”

Instead of making your own cereal, you can always have a low-carb alternative. Try out chia seed pudding, flax granola sprinkled into coconut or almond milk, salted caramel pork rind cereal, or just mix together toasted nuts that are crushed and crispy. It’s quite easy to find a crunchy alternative to cereal (or just a low-carb replacement in general) so keep on the lookout and experiment for yourself to see which you like best.


My point here is that the warnings about the ketogenic principles are well taken and well documented. My concern is implications that this is a fad. I don’t use the word diet with my patients and I’m concerned that the principles behind the label and the real results that these readers have commented on might get minimized. I have found it best to encourage patients to read authors like: Stephen Phinney, Jeff Volek, Patricia Daly, and Charles Gant and the be partners with their doctors and check blood work as they move along. I am not for or against the article. If ketogenic principles offer people enduring, satisfying, and cohesive change then why not read about its potential and flexilbity?
Thanks for all the info. Just found Endame Pasta at Hannafords. Two ounces (a hefty plateful) is just 9 net carbs. It’s absolutely delicious with a sauce made of mushrooms & shrimp sauteed in olive oil, a bit of butter and garlic and shredded cheese to top it off (hand shredded of course). I’d only had 6 grams of carbs today and decided to give it a try. Yum. So glad I did. Easy & quick supper.
“I am a hospitalist/primary care doctor and also a specialist in obesity. As I see it, nutrition and other lifestyle factors are at the root of most of the diseases I treat. My own health issues corrected with LCHF. I went on to recommend LCHF to my patients, who have since experienced a wide variety of improved outcomes. Face-to-face time with patients is frustratingly short so simply writing “DietDoctor.com” on slip of paper and handing it to patients is a great way to set them in the direction of trustworthy diet information.” 

“It is becoming more apparent that cancer is just another metabolic disease and that insulin and IGF-1 act as cancer growth factors. There is so much science showing that a very-low-carbohydrate diet is more effective at lowering insulin levels than other diets. I educate my patients that diet it is not just about weight but more importantly about metabolic health. I have a number of resources that I recommend to patients and Diet Doctor is at the top of my list.”

In 1921, Rollin Turner Woodyatt reviewed the research on diet and diabetes. He reported that three water-soluble compounds, β-hydroxybutyrate, acetoacetate, and acetone (known collectively as ketone bodies), were produced by the liver in otherwise healthy people when they were starved or if they consumed a very low-carbohydrate, high-fat diet.[10] Dr. Russell Morse Wilder, at the Mayo Clinic, built on this research and coined the term "ketogenic diet" to describe a diet that produced a high level of ketone bodies in the blood (ketonemia) through an excess of fat and lack of carbohydrate. Wilder hoped to obtain the benefits of fasting in a dietary therapy that could be maintained indefinitely. His trial on a few epilepsy patients in 1921 was the first use of the ketogenic diet as a treatment for epilepsy.[10]


Representations regarding the efficacy and safety of Nutrix have not been evaluated by the Food and Drug Administration. The FDA only evaluates foods and drugs, not supplements like these products. These products are not intended to diagnose, prevent, treat, or cure any disease. Two human clinical trials suggest that ingestion of Garcinia Cambogia can lead to a reduction in weight or body fat, copies of which may be found here: view one, two, three and four. It is recommended that users follow a strict diet and exercise regimen to achieve weight loss results.
Hey Michael, I would avoid it when just starting off because the carbs can add up fast and mostly of the canned whipped creams are full of additives. Once you’re adapted, I’d recommend making whipped cream from scratch and adding a dash of stevia or other keto-friendly sweetener. It’s super easy and much healthier than the canned versions (also tastes 1000x better!)
First, don’t mistake a ketogenic diet (or the upgraded Bulletproof Diet) for the Atkins Diet. Whereas the Atkins Diet is extremely high in protein, a keto diet contains moderate amounts of protein. On a keto diet, large amounts of protein can turn into glucose in a process called gluconeogenesis, thus taking you out of ketosis. That’s why fatty cuts of meat are better than, say, chicken breast, which is high in protein and low in fat. Vast amounts of protein also tax the liver and lead to inflammation. By contrast, a ketogenic diet is anti-inflammatory; burning fat for fuel creates far less inflammation than burning sugar does[2], and ketones themselves turn off inflammatory pathways[3]. Because of this, ketogenic diets may in fact help prevent chronic diseases that are caused by inflammation. (Fun fact: The ketogenic diet is used to keep epileptic patients from having seizures.)
In steps 4 or 5, the ketogenic phases were ended by the physician in charge of the patient based on the amount of weight lost, and the patient started a low-calorie diet (800–1500 kcal/day). At this point, the patients underwent a progressive incorporation of different food groups and participated in a program of alimentary re-education to guarantee the long-term maintenance of the weight loss. The maintenance diet consisted of an eating plan balanced in carbohydrates, protein, and fat. Depending on the individual, the calories consumed ranged between 1500 and 2000 kcal/day, and the target was to maintain the weight lost and promote a healthy lifestyle. 
×