Kristin Parker is an American temporarily living in South Korea. Her role with Team Diet Doctor is customer service. If you have a question or a comment on our social media platforms, website or our Facebook group, she will likely be the one to answer you back! Kristin cooks for a family of four, including two hungry teenage sons. Her keto meal plan yields generous servings of substantial, hearty meals that they all like.
The ketogenic diet, or keto, relies on using your fat as fuel, instead of glucose from carbohydrates or protein. Simply put, the daily ketogenic diet consists of 75 percent fat, 20 percent of protein, and a teeny allotment of carbohydrates, about 5 percent. This balance of macronutrients is intended to put your body in a state of ketosis, which suppresses the release of insulin and blood glucose levels. The benefits of ketosis to your health are improvements in biomarkers like blood glucose, reduction of blood pressure and decreased appetite due to fullness linked to consumption of fats.
O n e Y e a r : Thankful for the Gospel and it’s power to transform all areas of life. Only God’s grace allows me to look back one year ago (almost to the day) to reflect on how far He’s actually brought me and my family. Lots of “negative” circumstances took place over the course of the last year, but the perspective of the guy on the left is VASTLY different from the guy on the right. I truly believe there are no negative circumstances in this life, only misunderstandings of what’s actually good (dare I say, “best”) for us. Keep pressing on, keep pursuing, keep searching for the only One worth anchoring your hope to. | #wonthedoit #godisgoodallthetime #stewardshipoflife #identity #hope #fattofitjourney #50lbsandcounting #Keto
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 your wonderful informational website.  I've been following ketogenics since Sept 2017 and I've now lost 31 pounds on Keto, but also lost an additional 10 pounds prior to changing to low carb, no sugar ketogenics.  It has been a long time since I've not lived to eat.  It seemed that prior to my weight loss I was always hungry and ate for no good reason.  Now all has changed.  I do not eat processed foods at all only green veggies.  Thanks for all the recipes and "how to" information.

The goal of a ketogenic diet is to force your body to stop burning its favorite fuel—glucose from the carbs you eat—and start burning fat stores for energy. The body does this by converting the fats to ketones—a state called ketosis. Keto dieters accomplish this digestive feat by cutting way back on their carbohydrate intake. But to do it right, it’s not enough to just guesstimate your carb intake; you could get it wrong and undermine all your efforts. “If you are a beginner to the ketogenic diet, counting carbs is an absolute necessity to avoid frustration in the future,” says Steven Santo, a spokesman for Kegenix/Real Ketones, a keto supplement company. Track your food intake with an app like MyFitnessPal or LoseIt, or just use old-fashioned paper and pen. What you learn may surprise you. “You may be wearing ‘carb-blinders,’ meaning you are unaware of how many carbohydrates you are really consuming in a day,” says Santo. “If you can’t see the number of carbs sneaking into your day, you may be eating many more than you think.”
“I have been applying low carb solutions to metabolic problems since the moment I closed the cover of Good Calories, Bad Calories. I share with my low-carb colleagues the wonderful experience of offering effective advice and seeing real results. In addition to metabolic and hormonal problems, I have more recently focused on flexible low-carb approaches for Alzheimer’s and other neurodegenerative conditions. I greatly enjoy the lively online low-carb community and rely on Diet Doctor as a resource for myself and my patients.”
An interesting effect on sexual function was induced by the nutritional intervention (Table S1; Figure 4). The EMAS-SF questionnaire reported no statistically significant changes for sexual activity in men (Figure 4A). However, the FSFI questionnaire for sexual activity in women evidenced that excitation (p = 0.043) and lubrication (p = 0.013) improved with statistical significance throughout the study. Moreover, from baseline to maximum ketosis, a statistically significant increase was observed in the score for the orgasmic domain (Figure 4B; 0.95; p = 0.034). Based on the FSFI mean total score, women included in this study showed sexual dysfunction (total score = 9.55) at baseline. This total score was improved at maximum of ketosis (total score = 10.48) and at the end of the nutritional intervention (total score = 9.8).
While you’re focusing on fat, protein, and carbs, you should also make sure you’re getting adequate fiber. “People often assume that they should only eat things like meat and butter on the ketogenic diet,” says Farshad Fani Marvasti, MD, an associate professor and director of Public Health, Prevention, and Health Promotion at the University of Arizona College of Medicine in Phoenix. “You should make sure you are eating enough vegetables because you need the fiber.”

.. it can be heavy on red meat and other fatty, processed, and salty foods that are notoriously unhealthy. What is unhealthy about red meat. We should know that acrilamides, pyrroles in burnt meat (and veges) from BBQ and over-heated cooking inflames the colon. According to Clark H R, PhD ND an inflamed part allows easy entry for the cancer nucleus and cancer complex, to start and fuel a malignancy at that location.
I have been on keto for past 7 months. Triglycerides improved from 117 to 86 and HDL from 53 to 55, VLDL from 23 to 17 compared to last year. My problem is, LDL has been increasing by an average of 20 points every year for past 5 years, it was 130 in 2014, My metabolic panel is normal. Below is my lipid panel done a couple of days ago. Could you please advise me on how to improve my LDL level?
There is evidence that the quality, rather than the quantity, of carbohydrate in a diet is important for health, and that high-fiber slow-digesting carbohydrate-rich foods are healthful while highly-refined and sugary foods are less so.[4] People choosing diet for health conditions should have their diet tailored to their individual requirements.[19] For people with metabolic conditions, in general a diet with approximately 40-50% high-quality carbohydrate is compatible with what is scientifically established to be a healthy diet.[19]
A systematic review in 2018 looked at 16 studies on the ketogenic diet in adults. It concluded that the treatment was becoming more popular for that group of patients, that the efficacy in adults was similar to children, the side effects relatively mild. However, many patients gave up with the diet, for various reasons, and the quality of evidence was inferior to studies on children. Health issues include high levels of low-density lipoprotein, high total cholesterol, and weight loss.[24]
In most circles, ketosis refers to nutritional ketosis, an optimized state in which you burn fat instead of sugar. Nutritional ketosis has been used to treat epilepsy since the 1920’s and its popularity for mental acuity and weight loss has surged recently. More technically, ketosis refers to a metabolic state in which most of your body’s energy comes from ketones in the blood, as opposed to glycolysis, in which energy supply comes from blood glucose. Ketones are the energy source made by the body (in the liver) when there’s not enough carbohydrates to be burned for energy demand, so the body turns to fat for energy. The body enters ketosis when blood sugar levels are below a certain level, and liver glycogen is no longer available to produce glucose for energy.
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.
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.

Eating out while going keto can be tricky. Planning ahead helps you know where your next snacks and meals will come from, so you aren’t tempted to reach for an easy—high-carb—fix, like fast food. Each week, plan out everything from meals to snacks and if you’re using an app, go ahead and fill in your estimated macronutrients ahead of time. This will help you get an idea of your overall intake, so you can make adjustments to reach your daily goals more easily. Get started by planning to make these 10 keto recipes so good you’ll never know you’re on a diet.


While in ketosis, your body effectively uses fat for fuel. In general, the daily intake of net carbs required to enter ketosis could vary from 20 to 100 grams per day. Most people, who have experienced ketosis, claim to have reached that state at about 20-50 grams of net carbs per day. I'd suggest you start at 20-30 grams and see how you can adjust it for your needs.
Overall this seems to be a very good diet for most people as far as fat loss is concerned. Some do deal with negative side effects while in ketosis but most people will find that although it's really hard the first two weeks, after that period their body begins to adapt and it gets much easier. Furthermore, one of the biggest benefits of being in ketosis is appetite blunting therefore it can actually be an ideal program for someone on a diet.

“I’m a family physician and obesity medicine specialist who has been tailoring ketogenic diets for my patients since 2004. I love and live the ketogenic lifestyle. My staff and I have helped reverse hundreds of cases of diabetes and metabolic syndrome over the last 15 years with this simple, effective, long-term lifestyle change. Diet Doctor has been a “go-to” website for thousands of my patients over the years as my patients and I have made this life-saving and health-changing journey.”


36. NCD Risk Factor Collaboration (NCD-RisC) Worldwide trends in body-mass index, underweight, overweight, and obesity from 1975 to 2016: A pooled analysis of 2416 population-based measurement studies in 128.9 million children, adolescents, and adults. Lancet. 2017;390:2627–2642. doi: 10.1016/S0140-6736(17)32129-3. [PMC free article] [PubMed] [CrossRef] [Google Scholar]

"Obese. That's what the doc said. He said if I didn't change I'd be Morbidly Obese. So stopped eating big macs and started out by walking. But it wasn't really enough to undo the damage. Then I found on Shark Tank. So I found it online and ordered it. I figured, it was worth a shot. I'm glad I did. It jumpstarted my weight loss! I started shedding the weight. I'm down 60 pounds after just 9 months! Thank you - you really saved my life!"

The key to hitting my number was to plan, plan, plan. I worked out all three meals, down to the condiments, plus snacks on the weekends. If I knew what I was having and what I was "allowed" to have while staying under my carb goal, I found managing the infrequent cravings and hunger pangs easier. I can't stress enough the importance of planning for a keto diet.


Note: Are you a vegetarian or vegan and want to go on a ketogenic diet? It’s still possible! Just keep in mind that the dietary restrictions can sometimes be a little bit intense. Make sure to plan ahead and prepare to aid your success. To help out, we’ve published articles (with 7 day meal plans included) for both the vegetarian ketogenic diet and the vegan ketogenic diet.
Everyone — not just those on a keto diet — should stay away from consuming added trans fats. While these are naturally found in some meat and milk (though you’re probably avoiding milk on keto because of its higher carb count), according to the USDA, they’re often added to processed foods. “If you’re eating a lot of packaged products, you’re probably getting more trans fats than you think you are,” says Keatley.
Low-carbohydrate diets are associated with increased mortality, and they can miss out on the health benefits afforded by high-quality carbohydrate such as is found in legumes including grain legumes or pulses, and fruit and vegetables.[3][4] Disadvantages of the diet might include halitosis, headache and constipation, and in general the potential adverse effects of the diet are under-researched, particularly for more serious possible risks such as for bone health and cancer incidence.[5]
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels become very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. This may help keep you alert and focused.
We in Broxtowe constituency have to put up with this undemocratic politician daily. To call her duplicitous is a huge understatement. ..... And try getting a reply from her over other issues. All you get is a cut and paste general reply. She's clearly far too busy doing the rounds of radio, TV and other interviews for which she presumably takes fees rather than doing the job she's paid for as an MP.

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)
Keep an eye on your intake for nut or seed based foods, as they can be quite high in inflammatory omega 6’s. These include items like almonds, walnuts, pine nuts, sunflower oil and corn oil. Eating fatty fish and animal meat, keeping snacking to a minimum, and not over-indulging in dessert items that are dense in almond flour is usually enough to keep your omega’s at normal ranges.
In order to save you time and money (from printing and shipping costs), instead of being mailed, The 3 Week Ketogenic Diet is provided to you as an instant download E-Book or e-books which you can read on your PC, Mac, iPad, iPhone, Android, Smartphone, Tablet or E-Reader. You can transfer it to as many devices as you like, and even print out pages.
“I recommend a high-fat, low-protein, ultra-low to no-carbohydrate diet with intermittent fasting to my fertility patients. Immunologic dysfunction can contribute to recurrent pregnancy loss and infertility. One of the easiest ways to improve immunologic function is to reduce inflammation throughout the body. The keto diet does this. I use Diet Doctor myself and recommend it to patients as a valuable resource.”
Functional medicine M.D. Sara Gottfried contributes frequently to goop on the topic of weight-loss resistance. She’s spent the past two years rigorously studying the ketogenic diet—high-fat, low-carb, moderate-protein. Named for ketones, which Gottfried explains are “the energy source made by the body when there’s not enough carbohydrates to be burned for energy demand,” the goal of the diet is to get the body to burn fat instead of sugar.
Hello, I am doing IF 16:8 & my eating window is in the evening. I’m confused as to what to eat during those 8 hours. I’ve been eating 1 meal & a snack. Is this enough? I’ve been doing Keto dieting for 6 months. Initially lost 5 #. (Realize it was water #) Now I weigh more than I ever have, as of today!! Drink loads of water, eat healthy fats, mod protein & limited carbs, non processed. Can you help? Thanks!!
The ketogenic diet is usually initiated in combination with the patient's existing anticonvulsant regimen, though patients may be weaned off anticonvulsants if the diet is successful. Some evidence of synergistic benefits is seen when the diet is combined with the vagus nerve stimulator or with the drug zonisamide, and that the diet may be less successful in children receiving phenobarbital.[18]
One area where food tracking can be especially helpful, though, is ensuring that you're hitting the right ratios of macronutrients—protein, carbs, and fat. "The most researched version of the ketogenic diet derives 70 percent of calories from healthy fats, 20 percent from protein, and only 10 percent from carbs," explains Charles Passler, D.C., nutritionist, and founder of Pure Change. "In the ideal world, each keto meal and snack should have that same (70/20/10) ratio of macronutrients, but studies have shown that you'll still achieve great results even if each meal varies slightly from that ratio, just as long as you don't exceed 50 grams per day of carbs, or eat those carbs in one sitting," says Passler. In order to achieve these ratios without a preset meal plan from a dietitian or doctor, some food tracking is probably going to be necessary. But once you get the hang of things, you may not need it anymore.

(Note that ketosis should not be confused with diabetic ketoacidosis, a dangerous state that occurs primarily in Type 1 and sometimes in Type 2 diabetics, when high levels of ketones build up because there’s not enough insulin to metabolize blood glucose—so the diabetes becomes out of control. This is sometimes due to an infection or other severe stress. But for healthy individuals without Type 1 diabetes, ketones are used as an alternative energy source and rarely poison or acidify the body.)
To find out whether you have achieved ketosis, you can test your blood or urine for the presence of ketone bodies. Depending on your diet, your activity level, and your body type, it can take a couple of days to a couple of weeks to reach ketosis. Testing for ketosis is a personal preference. For some, it’s an added inconvenience; for others, it provides added incentive to stay on track.
This is where we have to depart! Sorry to say but you’re on your own. You should have plenty of leftovers that are frozen, ready, and waiting! I know a lot of you out there have trouble with timing and are busy people – so making sure that some nights you make extras to freeze is important. All those leftovers you have in the freezer? Use them up! Create your own meal plan, at first using this as a guide, and then completely doing it yourself. Once you get the hang of it, it’ll be a sinch – I promise you 🙂
Health Impact News has reported on many of the disease reversing results of the ketogenic (high fat-moderate protein-low carb) diet. Now, a new study is looking at the positive effects of gut bacteria among those following a ketogenic diet for epilepsy. Even though Johns Hopkins used a ketogenic diet for curing epilepsy over 80 years ago, when medical drugs did not help epilepsy effectively, mainstream medicine continues to rely on new and expensive toxic drugs for epileptic children. The “cocktail” combinations of pharmaceutical drugs prescribed often worsens childhood epilepsy. Health Impact News previously published a report on how a four year old child with refractory epilepsy (not treatable with pharmaceutical medications), was treated at the Rochester, Minnesota Mayo Clinic using a ketogenic diet. At first, the child was also kept on pharmaceuticals. The results were poor until he was taken off the medications; then he began healing completely. A new Chinese study on pediatric epileptic cases may even draw the attention of mainstream medical professionals, due to the results seen in children's gut microbiota structure when following a high-fat ketogenic diet.
“Our medical practice was featured implementing a low-carbohydrate plan for a patient with type 2 diabetes in the documentary The Magic Pill. We believe food can be used as medicine. Many of our patients with insulin resistance, diabetes, metabolic syndrome, PCOS and more will see excellent results and resolution of chronic disease states with low-carbohydrate diets. Education and understanding as to which dietary strategy is best for the individual is essential in reclaiming one’s health. There is no doubt in my mind that low-carbohydrate planning can be extremely useful and safe for the appropriate clinical scenario.”
How it’s done: Warm up the LEVL or Ketonix meter by plugging it in. Blow into it and wait for the flashing light indicating it’s reading your acetone levels. The software or the color and speed of the flashing light would tell your reading: green for least acetone, red for most acetone, less flashing for less acetone per color, more flashing for more acetone per color.
A review of 13 randomized controlled trials (1,415 patients) found that people on the ketogenic diet lost significantly more weight than people on low-fat diets. They also kept the weight off for 12 months or more.9 While the diets in these studies contained no more than 50 grams of carbohydrate (a typical keto diet plan), low-carb diets with more generous amounts of carbohydrate (≥ 120 gm/day) showed similar results (more weight loss with low-carb than low-fat) in a review of 17 randomized controlled trials.10 More recently, type 2 diabetics lost 12% of their body weight after one year in diet-induced ketosis.11
When you’re on keto, you’re less hungry. Ketones help control hormones that influence appetite.[2] They suppress ghrelin, your “hunger hormone,” and at the same time they boost cholecystokinin (CCK) — the hormone that keeps you feeling full.[3] You won’t want to snack as regularly, making it easier to go longer without food. Your body will then reach into its fat stores for energy. The result? More weight loss. Learn more here about how the keto diet suppresses appetite.
“I recommend the low-carb diet and other lifestyle changes to reverse obesity, diabetes, hypertension and PCOS at our health wellness centre. The prevalence of food and lifestyle-related diseases in a developing country like Tanzania is increasing at an alarming rate. Evidence-based scientific approaches combined with low carb have been my basic tools to reverse diabetes, hypertension, obesity and many other metabolic diseases.”

Epilepsy is one of the most common neurological disorders after stroke,[7] and affects around 50 million people worldwide.[8] It is diagnosed in a person having recurrent, unprovoked seizures. These occur when cortical neurons fire excessively, hypersynchronously, or both, leading to temporary disruption of normal brain function. This might affect, for example, the muscles, the senses, consciousness, or a combination. A seizure can be focal (confined to one part of the brain) or generalised (spread widely throughout the brain and leading to a loss of consciousness). Epilepsy can occur for a variety of reasons; some forms have been classified into epileptic syndromes, most of which begin in childhood. Epilepsy is considered refractory (not yielding to treatment) when two or three anticonvulsant drugs have failed to control it. About 60% of patients achieve control of their epilepsy with the first drug they use, whereas around 30% do not achieve control with drugs. When drugs fail, other options include epilepsy surgery, vagus nerve stimulation, and the ketogenic diet.[7]
Oatmeal is something we all miss when it starts to get cold outside, but it is filled with carbs. You can easily make your own oatmeal by following one of the many recipes online. Or, if you’d like a different twist on oatmeal, give our Cinnamon Roll Oatmeal a try. Using what you might think are strange ingredients (cue cauliflower), you get an absolutely delicious faux oatmeal.
“I discovered the low-carb, ketogenic diet some four years ago and saw huge improvements in my own health. After establishing that it is based on sound scientific principles I felt compelled to offer it to my patients. We recommend the Diet Doctor website as it offers an unbiased, contemporary source of reliable low-carb ketogenic advice. It is easy to use and you can rely on its integrity.”
If you want to successfully lose weight with a Ketogenic weight loss program…successful meaning you lose weight and learn how to keep it off…then a Keto Diet is NOT another do-it-yourself, magazine of the month yo-yo diet trend. Ketogenic Diets are based on the science of weight loss and how human physiology responds to sugar, carbohydrates, insulin and fat storage.

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.
Following a very high-fat diet may be challenging to maintain. Possible symptoms of extreme carbohydrate restriction that may last days to weeks include hunger, fatigue, low mood, irritability, constipation, headaches, and brain “fog.” Though these uncomfortable feelings may subside, staying satisfied with the limited variety of foods available and being restricted from otherwise enjoyable foods like a crunchy apple or creamy sweet potato may present new challenges.
Psyllium husk powder is what you’ll need, and you can find it on Amazon. Flaxseed Meal is another ingredient you can use to provide a slightly chewy texture. Although I feel that it’s not as good as psyllium (as it gives a slightly gelled texture), many people have used it successfully in place of psyllium. Make sure you grab a pack or 3 from Amazon. It’s super cheap and lasts a long time!
The other big factor in deciding to do Keto for 60 days was noticing how I felt doing Trim Healthy Mama (some people call it carb cycling).  When I ate lots of healthy fats, especially in the morning I felt amazing.  My mental focus was amazing and I felt bulletproof.  Often, I would eat an E lunch with carbs and very little fat, which, while perfectly in line with THM guidelines, left me feeling mentally foggy, tired, and lethargic.

A recent randomized, double-blind, placebo-controlled trial found that subjects who received 400 mg garlic powder tablets twice a day lost significantly more fat than the control group. Although there are many confounding variables in this trial, animal studies back up the human findings by providing us with evidence that garlic supplementation can have anti-obesogenic effects (i.e., garlic prevents weight gain) in mice.


But there is evidence that low-carb diets may increase metabolism, according to a paper published November 14 in BMJ. Researchers found that overweight adults who lowered carbohydrates and added more fat into their diets burned about 250 calories more each day than people on high-carb, low-fat diets. The study is impressive because it's the largest, most expensive, and controlled study of its kind.
Regarding higher-carbohydrate diets, 20 studies reported higher energy expenditure, and this increase in energy expenditure was statistically significant in 14 of those studies. Overall, the evidence suggests that the carbohydrate and fat content of the diet has little impact on energy expenditure. In other words, low-carb diets do not have a significant metabolic advantage like many insulin theory proponents believe.
The average daily goal for keto is 20 grams of net carbs. Net carbs are the total carbs in a given serving of food, minus the carbohydrates that are supplied by fiber. You’ll find carb grams quickly add up, even when you’re choosing the best low-carb foods, like spinach and avocado. Keeping your body in a quasi-keto state can be hard on you, warns Santo: “This will leave you feeling sluggish, foggy, and discouraged,” he says. “It will most likely cause a weight plateau, and maybe even weight gain.” Here’s what it’s really like to be on a keto diet.

Dieter beware: U.S. News & World Report, in its high-profile January cover story on "best diets," calls the DASH and Mediterranean diets tops for health, though these regimens represent the failed nutritional status quo of the last 50 years. It's clear that U.S. News — which employed an expert panel to rate 40 diets on various criteria — merely recapitulated questionable dietary advice that has gone by a succession of names since the 1970s — "low-fat," "DASH," "USDA-style," "plant-based." The basic set of recommendations have remained the same, emphasizing plant foods (grains, cereals, fruits and vegetables) over animal products (eggs, regular dairy, meat), and vegetable oils over natural animal fats such as butter. According to government data, Americans have largely followed these recommendations over the last 50 years, notably increasing their consumption of grains, vegetables and fruits and eating less whole milk, butter, meat and eggs. The outcome? In that time, rates of obesity and Type 2 diabetes have skyrocketed. Something has gone terribly wrong. Why would 25 doctors, dietitians and nutritionists on the U.S. News panel choose a dietary philosophy that has — so far, at least — failed us?
“Basic human physiology supports the use of a low-carb diet for the management of diabetes and related metabolic conditions, both in daily life and in my practice of hospital medicine, where glycemic control is vitally important. I use Diet Doctor as a resource to stay up-to-date with other low-carb professionals, and I confidently refer my patients to this trusted resource for its wealth of information relevant to their metabolic health.”
I went on low carb diet to lose weight. And it's working - though slowly - at 20 to 30 g of carbs a day. Sometimes a little more. I've been losing about a pound a week. What's really remarkable is I have also reduced my migraines, which were almost nightly. Now the only time I have one is if I happen to drink a beer or glass of wine in the evening. Those I can live without.
Carbohydrate has been wrongly accused of being a uniquely "fattening" macronutrient, misleading many dieters into compromising the nutritiousness of their diet by eliminating carbohydrate-rich food.[26] Low-carbohydrate diet proponents emphasize research saying that low-carbohydrate diets can initially cause slightly greater weight loss than a balanced diet, but any such advantage does not persist.[26][6] In the long-term successful weight maintenance is determined by calorie intake, and not by macronutrient ratios.[7][6]
Prior to the advent of exogenous insulin for the treatment of diabetes mellitus in the 1920's, the mainstay of therapy was dietary modification. Diet recommendations in that era were aimed at controlling glycemia (actually, glycosuria) and were dramatically different from current low-fat, high-carbohydrate dietary recommendations for patients with diabetes [1,2]. For example, the Dr. Elliot Joslin Diabetic Diet in 1923 consisted of "meats, poultry, game, fish, clear soups, gelatin, eggs, butter, olive oil, coffee, tea" and contained approximately 5% of energy from carbohydrates, 20% from protein, and 75% from fat [3]. A similar diet was advocated by Dr. Frederick Allen of the same era [4].

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.
While body weight decreased significantly (-8.5 kg) in these 21 diabetic participants, the mean weight loss was less compared with what we observed in the LCKD participants of an earlier trial (-12.0 kg) [18]. Given that the diabetic participants had a higher baseline mean weight than the LCKD participants of our previous trial (131 kg vs. 97 kg), this translates into an even more dramatic disparity in percent change in body weight (-6.6% vs. -12.9%). This lesser weight loss might result from several factors. First, in the current study, most of the participants were taking insulin and/or oral hypoglycemic agents that are known to induce weight gain[20,21] Second, these same agents, particularly insulin, inhibit ketosis, which is strived for in the earliest phases of the LCKD; while it remains unclear whether ketones actually play a role in weight loss on the LCKD, previous research in non-diabetic patients has shown a positive correlation between level of ketonuria and weight loss success [22]. Lastly, compared with our previous study the participants in the current study had more comorbid illness, lower socioeconomic status, and a shorter duration of follow-up (16 weeks versus 24 weeks), all of which are associated with reduced success on any weight loss program [23].

“I have been recommending a low-carbohydrate lifestyle as the foundation of treatment for many medical conditions ever since 1999, when I first became associated with the Atkins’ Center for Complementary Medicine and then became the center’s medical director. I founded my own Center for Balanced health in 2003 to further provide patients with expertise in both traditional and complementary medicine, featuring low-carbohydrate nutrition. The Diet Doctor website is an excellent resource for individuals seeking to adopt a low-carbohydrate lifestyle.”


The ESS is based on questions referring to eight such situations, some known to be very soporific and others less so. The questionnaire is self-administered, and the item scores provide a new method for measuring sleep propensity in eight different real-life situations. Subjects are asked to rate on a scale of 0–3 how likely they would be to doze off or fall asleep in the eight situations, based on their usual, current lifestyle. A distinction is made between dozing off and simply feeling tired. If a subject has not been in some of the situations recently, he or she is asked, nonetheless, to estimate how each might affect him or her [29].
The primary outcome, hemoglobin A1c, decreased from 7.5 ± 1.4% at baseline to 6.3 ± 1.0% at week 16 (p < 0.001), a 1.2% absolute decrease and a 16% relative decrease (Table ​(Table4).4). All but two participants (n = 19 or 90%) had a decrease in hemoglobin A1c (Figure ​(Figure1).1). The absolute decrease in hemoglobin A1c was at least 1.0% in 11 (52%) participants. The relative decrease in hemoglobin A1c from baseline was greater than 10% in 14 (67%) participants, and greater than 20% in 6 (29%) participants. In regression analyses, the change in hemoglobin A1c was not predicted by the change in body weight, waist circumference, or percent body fat at 16 weeks (all p > 0.05).
Ok when you see the % sign it means the daily percentage from a 2000 calorie diet. That one says you should have 300g a day. This is the standard nutrition value in most if not all products. If you want to try a low carb diet ignore that part, at least the number with % on the side. Concentrate on the number with the letter g next to it. That is the grams per serving. To that number substract the amount of fiber it has (also the number with the g next to it not the one with % symbol) That gives you the net carbs for that specific product. The rest is just math with whatever you eat. Good Luck.
The classic ketogenic, or “keto,” diet calls for consuming a low amount of carbs, a high amount of fat, and a moderate amount of protein. But in the current study, participants induced ketosis by getting the majority of their calories from protein, a small amount from fat, and a low amount from carbs. One of the side effects of very low-calorie diets is loss of lean muscle mass, but on the adjusted keto diet in the study, participants preserved lean muscle mass. Researchers attributed the preservation of lean muscle mass to participants’ sustained RMR, and their results support those of a prior study, published in February 2017 in the Journal of Clinical Endocrinology and Metabolism.
Basically, carbohydrates are the primary source of energy production in body tissues. When the body is deprived of carbohydrates due to reducing intake to less than 50g per day, insulin secretion is significantly reduced and the body enters a catabolic state. Glycogen stores deplete, forcing the body to go through certain metabolic changes. Two metabolic processes come into action when there is low carbohydrate availability in body tissues: gluconeogenesis and ketogenesis.[4][5]
Minerals/Electrolytes: Adopting a ketogenic diet will change the way your body uses (and loses) certain minerals. Not replacing these minerals can lead to symptoms of the “keto flu” such as lightheadedness, headaches, constipation, muscle cramps and fatigue. Refer to this article for tips on how to replace common minerals such as sodium, potassium, magnesium and calcium. 

Minerals/Electrolytes: Adopting a ketogenic diet will change the way your body uses (and loses) certain minerals. Not replacing these minerals can lead to symptoms of the “keto flu” such as lightheadedness, headaches, constipation, muscle cramps and fatigue. Refer to this article for tips on how to replace common minerals such as sodium, potassium, magnesium and calcium.

Make things yourself. While it’s extremely convenient to buy most things pre-made or pre-cooked, it always adds to the price per pound on items. Try prepping veggies ahead of time instead of buying pre-cut ones. Try making your stew meat from a chuck roast. Or, simply try to make your mayo and salad dressings at home. The simplest of things can work to cut down on your overall grocery shopping.
“When the low-fat dietary advice I had been preaching for decades didn’t work for me in middle age, I changed to low-carb. After mentorship from Dr. Eric Westman, I introduced low-carb to my patients with astonishing results reversing diseases I had only been “managing”. In fact, more than 90% of patients who come to me on insulin are able to come off. I run a multidisciplinary medical weight loss clinic helping to restore health. This has brought the joy back into medicine for me. Diet Doctor has been an amazing resource to help me and my patients in this journey.”
A recent 2018 online survey of type 1 diabetics or their parents and caregivers has opened the door for others to use the ketogenic high-fat, low-carbohydrate, moderate protein diet to ease the burden of insulin injections and improve the day-to-day life of type 1 diabetics, potentially leading to remission. This was a breakthrough study, as the ketogenic diet has proven itself with diabetes type 2 sufferers, but there has been little looked into with keto for diabetes 1 patients. This study's focus was on serious carb production. Its title is Management of Type 1 Diabetes With a Very Low–Carbohydrate Diet, and it was published by Pediatrics, the "official journal" of the AAP (American Academy of Pediatrics). Dr. Lewis First, chief editor of Pediatrics, provided an article listing the top 10 items published by Pediatrics during 2018. This study was at the top of the list as the most popular article in Pediatrics for 2018.
If you can't see any ketones, be patient. It typically takes 2-3 days for your body to deplete glycogen stores, so don't expect to be in ketosis after just a day of low-carb. Remember, ketosis is a favourable condition and an indication that your body uses fat for fuel but you can lose weight even without being in ketosis. A diet high in fat, adequate in protein and low in carbohydrates is naturally sating, making you less hungry and, therefore, helps you lose weight.
We have a super supportive group of “squeakers” over on Facebook who love helping newbies with questions and cheering on everyone’s weight loss progress and Non Scale Victories (NSV’s). Join us over there and see the radical results the SCKC is having on so many people!  And stay tuned for my new book Squeaky Clean Keto – which will include over 120 new SCKC and Whole 30 friendly recipes, and at least 4 weeks of new meal plans!
Kristin Parker is an American temporarily living in South Korea. Her role with Team Diet Doctor is customer service. If you have a question or a comment on our social media platforms, website or our Facebook group, she will likely be the one to answer you back! Kristin cooks for a family of four, including two hungry teenage sons. Her keto meal plan yields generous servings of substantial, hearty meals that they all like.
A CKD on the other hand is a diet where you will eat a minimum amount of carbohydrates per day (that 30-50 gram number) and then on the weekend (or at a time that is appropriate for you) do a large 'carb-up' phase where you will eat a large amount of carbohydrates in an effort to refill your muscle glycogen stores so you can continue to workout the coming week.
Low-carbohydrate diet advocates including Gary Taubes and David Ludwig have proposed a "carbohydrate-insulin hypothesis" in which carbohydrate is said to be uniquely fattening because it raises insulin levels and so causes fat to accumulate unduly.[8][28] The hypothesis appears to run counter to known human biology whereby there is no good evidence of any such association between the actions of insulin and fat accumulation and obesity.[6] The hypothesis predicted that low-carbohydrate dieting would offer a "metabolic advantage" of increased energy expenditure equivalent to 400-600 kcal/day, in accord with the promise of the Atkin's diet: a "high calorie way to stay thin forever".[8]

Variations on the Johns Hopkins protocol are common. The initiation can be performed using outpatient clinics rather than requiring a stay in hospital. Often, no initial fast is used (fasting increases the risk of acidosis, hypoglycaemia, and weight loss). Rather than increasing meal sizes over the three-day initiation, some institutions maintain meal size, but alter the ketogenic ratio from 2:1 to 4:1.[9]
There is little doubt that one key to maintaining a healthy weight is exercise. Cardiovascular workouts burn off energy and improve musculature so the body works more efficiently. However, it can be hard to reduce body fat. This is where a ketogenic diet may help. By reducing daily carbohydrates, the body must look for other sources of energy, and it is forced to use fat reserves. Loading up on carbohydrates right before exercise provides energy when you need it.
By design, the nutritional intervention induced an important reduction in BMI and fat mass, especially visceral fat mass through the study visits synchronized with the ketone levels in four visits (Figure 1). Thus, at the end of the nutritional intervention, the patients were out of ketosis (0.2 ± 0.1 mmol/L) with a total of 7.7 units of BMI lost (Figure 1). Most of the initial body composition loss was in the form of total fat mass (Figure 1). Relevantly, from the total fat mass, visceral fat mass, the most physiological and clinically relevant fat depot, was significantly reduced after the VLCK diet (−1.2 ± 0.7 kg; p < 0.05).
The ketogenic diet is calculated by a dietitian for each child. Age, weight, activity levels, culture, and food preferences all affect the meal plan. First, the energy requirements are set at 80–90% of the recommended daily amounts (RDA) for the child's age (the high-fat diet requires less energy to process than a typical high-carbohydrate diet). Highly active children or those with muscle spasticity require more food energy than this; immobile children require less. The ketogenic ratio of the diet compares the weight of fat to the combined weight of carbohydrate and protein. This is typically 4:1, but children who are younger than 18 months, older than 12 years, or who are obese may be started on a 3:1 ratio. Fat is energy-rich, with 9 kcal/g (38 kJ/g) compared to 4 kcal/g (17 kJ/g) for carbohydrate or protein, so portions on the ketogenic diet are smaller than normal. The quantity of fat in the diet can be calculated from the overall energy requirements and the chosen ketogenic ratio. Next, the protein levels are set to allow for growth and body maintenance, and are around 1 g protein for each kg of body weight. Lastly, the amount of carbohydrate is set according to what allowance is left while maintaining the chosen ratio. Any carbohydrate in medications or supplements must be subtracted from this allowance. The total daily amount of fat, protein, and carbohydrate is then evenly divided across the meals.[37]
If you can't see any ketones, be patient. It typically takes 2-3 days for your body to deplete glycogen stores, so don't expect to be in ketosis after just a day of low-carb. Remember, ketosis is a favourable condition and an indication that your body uses fat for fuel but you can lose weight even without being in ketosis. A diet high in fat, adequate in protein and low in carbohydrates is naturally sating, making you less hungry and, therefore, helps you lose weight.
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.

Fanatic? Someone with T2D, a disease usually claimed to be progressive and a never ending stream of problems and medications, was REVERSED. That’s something to shout from the rooftops. The drop in medication use alone, but the big pharma companies would prefer that people’s stories of reversing (well, putting it into remission) T2D get called fanatical instead of insightful.
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.
It seems obvious that the type of food consumed can affect energy expenditure and fat loss. Staying away from processed foods made with refined starches and added sugar is, “the road map to reducing the obesity epidemic in the United States,” said Dr. Dariush Mozaffarian, a cardiologist and dean of the Friedman School of Nutrition Science and Policy at Tufts University.
The FCQ-inventory was based on the validated FCQ-inventory containing 28 item foods. Participants were instructed to indicate how often, in the last month, they have experienced food cravings for each item on a Likert scale where 1 = never, 2 = rarely, 3 = sometimes, 4 = often, and 5 = always/almost every day. There were 3 subscales that categorized foods of similar composition: simple sugars/trans fats, complex carbohydrate/proteins, and saturated fats/high caloric content. To calculate each subscale score, the values given for the corresponding items were summed, and the mean was recorded. A higher score in the FCQ indicated greater food cravings.

Something that makes the keto diet different from other low-carb diets is that it does not “protein-load.” Protein is not as big a part of the keto diet as fat is. Reason being: In small amounts, the body can change protein to glucose, which means if you eat too much of it, especially while in the beginning stages, it will slow down your body’s transition into ketosis.
For some, ketosis can cause more negative than positive side effects. Dorena Rode, a 52-year-old author, and speaker from Occidental, California, tried the diet for a month and experienced heart palpitations and dizziness. Unlike Drew, Rode says her cholesterol increased from 192 to 250 mg/dL after she introduced more fat into her diet. (Less than 200 mg/dL is considered desirable, while anything over 240 mg/dL is considered high.)
We in Broxtowe constituency have to put up with this undemocratic politician daily. To call her duplicitous is a huge understatement. ..... And try getting a reply from her over other issues. All you get is a cut and paste general reply. She's clearly far too busy doing the rounds of radio, TV and other interviews for which she presumably takes fees rather than doing the job she's paid for as an MP.
RESULTS: After VLCKD1 were reduced: Body Mass Index (BMI) (Δ%=-11.1%, p=0.00), Total Body Water (TBW) (p<0.05); Android Fat Percentage (AFP) (Δ%=-1.8%, p=0.02); Android Fat Mass (AFM) (Δ%=-12.7%, p=0.00); Gynoid Fat Mass (GFM) (Δ%=-6.3%, p=0.01); Intermuscular Adipose Tissue (IMAT) (Δ%= -11.1%, p=0.00); Homeostasis Model Assessment of Insulin Re-sistance (HOMA-IR) (Δ%=-62.1%, p=0.01). After VLCKD1 a significant increase of uricemia, cre-atinine and aspartate aminotransferase (AST) (respectively Δ%=35%, p=0.01; Δ%=5.9%, p=0.02; Δ%=25.5%, p=0.03). After VLCKD2 were reduced: BMI (Δ%=-11.2%, p=0.00); AFM (Δ%=-14.3%, p=0.00); GFM (Δ%=-6.3%, p=0.00); Appendicular Skeletal Muscle Mass Index (ASMMI) (Δ%=-17.5%, p=0.00); HOMA-IR (Δ%=-59,4%, p=0.02). After VLCKD2, uricemia (Δ%=63.1%, p=0.03), and Vitamin D levels (Δ%=25.7%, p=0.02) were increased. No significant changes of car-diovascular disease (CVD) indexes were observed after DTs. No significant changes of PPARγ lev-el in any DTs.

Hi Jenn, I would not recommend the medication as it is not going to address the root cause of any sort of dysfunction that may be leading to what we are seeing on the lab. When I see elevated cholesterol levels with good Triglyceride:HDL ratios, I most commonly see an underlying thyroid issue with low free T3 levels. I would want to test your thyroid in detail and you may need some additional thyroid hormone support. With very high HDL over 90, I will also see chronic infections and food sensitivities as an issue.
“The cleaner, the better when it comes to the keto diet,” says Jadin. Focus on “whole” and “unprocessed.” Also, strive for a mix of saturated and unsaturated fats for balance. Note: Tipping the scale toward too much protein is a common pitfall many people make on the keto diet. Mind your protein intake, since too much can kick you out of ketosis, says Jadin.
Note: Are you a vegetarian or vegan and want to go on a ketogenic diet? It’s still possible! Just keep in mind that the dietary restrictions can sometimes be a little bit intense. Make sure to plan ahead and prepare to aid your success. To help out, we’ve published articles (with 7 day meal plans included) for both the vegetarian ketogenic diet and the vegan ketogenic diet.
In compliance with the FTC guidelines, please assume the following about links and posts on this site: Many of the links on DrJockers.com are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you. If I post an affiliate link to a product, it is something that I personally use, support and would recommend without an affiliate link. Learn More

In Asia, the normal diet includes rice and noodles as the main energy source, making their elimination difficult. Therefore, the MCT-oil form of the diet, which allows more carbohydrate, has proved useful. In India, religious beliefs commonly affect the diet: some patients are vegetarians, will not eat root vegetables or avoid beef. The Indian ketogenic diet is started without a fast due to cultural opposition towards fasting in children. The low-fat, high-carbohydrate nature of the normal Indian and Asian diet means that their ketogenic diets typically have a lower ketogenic ratio (1:1) than in America and Europe. However, they appear to be just as effective.[54]


A review of multiple studies in the journal Nutrients found that ketogenic diets are connected to significant reductions in total cholesterol, increases in “good” HDL cholesterol levels, dips in triglycerides levels and decreases in “bad” LDL cholesterol; there are questions as to whether diets high in saturated fat negate these benefits. The same paper reports that a ketogenic may slightly reduce blood pressure, but science is still very scant on this point.
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.
Russel Wilder first used the ketogenic diet to treat epilepsy in 1921. He also coined the term "ketogenic diet." For almost a decade, the ketogenic diet enjoyed a place in the medical world as a therapeutic diet for pediatric epilepsy and was widely used until its popularity ceased with the introduction of antiepileptic agents. The resurgence of the ketogenic diet as a rapid weight loss formula is a relatively new concept the has shown to be quite effective, at least in the short run.
I have ate bacon everyday since starting Keto and have lost 78 pounds in 11 weeks. Most Keto recipes consist of bacon that I see actually. I see so many list of foods to avoid and I certainly find some of them to have some odd foods on them. Packaged sausage is another I have had as a protein and have had no issue. To each their own I guess, some things obviously work differently for others.
People use a ketogenic diet most often to lose weight, but it can help manage certain medical conditions, like epilepsy, too. It also may help people with heart disease, certain brain diseases, and even acne, but there needs to be more research in those areas. Talk with your doctor first to find out if it’s safe for you to try a ketogenic diet, especially if you have type 1 diabetes.

“One 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. “If you’re OK 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.” Before you make your keto diet menu, check out the 13 things doctors want you to know about the keto diet.

Over the past century, ketogenic diets have also been used as natural remedies to treat and even help reverse neurological disorders and cognitive impairments, including epilepsy, Alzheimer’s symptoms, manic depression and anxiety. Research shows that cutting off glucose levels with a very low-carb diet makes your body produce ketones for fuel. This change can help to reverse neurological disorders and cognitive impairment, including inducing seizure control. The brain is able to use this alternative source of energy instead of the cellular energy pathways that aren’t functioning normally in patients with brain disorders.


On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels become very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. This may help keep you alert and focused.
Insulin is a hormone that lets your body use or store sugar as fuel. Ketogenic diets make you burn through this fuel quickly, so you don’t need to store it. This means your body needs -- and makes -- less insulin. Those lower levels may help protect you against some kinds of cancer or even slow the growth of cancer cells. More research is needed on this, though.
On a “strict” (standard) keto diet, fats typically provides about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent. However, a more “moderate” approach to the keto diet is also a good option for many people that can allow for an easier transition into very low-carb eating and more flexibility (more on these types of plans below).
I believe you’re “breaking your fast” by having Olive oil in the morning. Anything over 5 calories will cause an insulin spike. I’ve been intermittent fasting (IF) 16:8 for 4 months and have just recently moved to try ketosis. I’m exercising in a fasted state. I lost 7kg of fat. Can’t comment on how effective Keto is yet, my understanding is it’s excellent for optimal fat burning.
×