Although you'll be cutting way back on carbohydrates and sugar, some fruits are still okay to eat on the keto diet (though you'll still want to be mindful about quantity in order to remain in ketosis). The fruits that make the cut contain far fewer carbs than their off-limits cousins such as apples, pears, bananas, pineapples, papayas, grapes, and fruit juices in general.

Keto Shop and the parent brand KetoGenics™ was developed with the needs of the low carb, ketogenic community in mind. In addition, those who follow Intermittent Fasting will also benefit from our products. More products are being added to the KetoGenics™ line up on a monthly or semi-monthly bases so please be sure to check back often. Future products will include a small to moderate line of supplements tailored to those who follow a low carb, ketogenic lifestyle. In addition to low carb support, there will also be supportive supplements for those who follow an Intermittent Fasting eating regimen. 

Although many hypotheses have been put forward to explain how the ketogenic diet works, it remains a mystery. Disproven hypotheses include systemic acidosis (high levels of acid in the blood), electrolyte changes and hypoglycaemia (low blood glucose).[19] Although many biochemical changes are known to occur in the brain of a patient on the ketogenic diet, it is not known which of these has an anticonvulsant effect. The lack of understanding in this area is similar to the situation with many anticonvulsant drugs.[56]


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.
“I encounter many patients who are interested in LCHF and are finding benefit in weight reduction, better diabetes control, improved endurance and energy levels, and improved lipid profiles. There is a great deal of confusion out there about the diet, much of it based on outdated science or an incomplete understanding of the topic. I feel that I owe it to patients to be informed about LCHF so that I can advise them on the risks and benefits it could have for them.”
Very low calorie diets are not something you should try alone. Consuming over-the-counter meal replacement products is not the same kind of treatment your doctor will provide you. In addition, ketones are not the ideal energy supplier — but rather a "will do" supplier — and this underscores how important it is that VLCDs are short in duration and guided by a qualified health care professional. In addition, many VLCD treatments involve supplementing with prescription medications to help with weight loss, which provides a measure of effectiveness you are not likely to get by going it alone.
But according to the International Society of Sports Nutrition, it won’t. Two groups of resistance-trained and semi-fit men were put on the same training schedule. Half of them followed a 'Western diet' (55% carbs, 25% fat, 20% protein), and the other half followed a keto diet (5% carbs, 75% fat, 20% protein). Both groups consumed the same number of calories. After 11 weeks, not only did participants in the keto group lose more body fat, they also gained more lean muscle mass.
Lowers cholesterol. Studies show the keto diet can improve “good” cholesterol (HDL) and lower “bad” cholesterol (LDL). Eating fat increases blood levels of HDL. The higher your levels of HDL, the lower your risk of heart disease. But that’s not all. Eating low-carb can also change your LDL cholesterol, altering it from “bad” to “benign” cholesterol. It does this by turning LDL particles from small (high risk of heart disease) to large (low risk of heart disease) while also decreasing the number of LDL particles in the bloodstream [2, 3, 6, 9, 10, 11].
There are vegetables that are high in carbs and others low in carbs. The keto diet recommends sticking to the ones low on carbs but encourages you to eat a lot of them. Best vegetables are all green ones to make it easy. And vegetables that grow above the ground (e.g. lettuce) are always better than the ones that grow below the ground (e.g. potatoes)
The failure of Big Pharma to develop an Alzheimer's drug has been well-documented in the corporate-sponsored "mainstream" media. As Alzheimer's diagnoses continue to increase, drug companies are scrambling to develop the next big drug to market to seniors. In modern times, the most successful drugs in sales, so far, have been cholesterol-lowering statin drugs, as one out of every five people over the age of 50 are now taking drugs to lower one's cholesterol, raking in billions of dollars for pharmaceutical companies. The sick irony to this is that lowering one's cholesterol artificially is directly linked to declining cognitive health and diseases such as Alzheimer's, since 25% of one's total cholesterol is located in the brain. The failed scientific hypothesis behind these drugs is that cholesterol is a cause of heart disease, and that diets high in saturated fats contribute to high cholesterol. However, the actual science shows almost the opposite, and when one looks at death rates, for example, lower cholesterol rates do not equate to longer life - in fact the converse is true: higher cholesterol levels lead to longer life spans. The pharmaceutical industry and the U.S. government cannot afford to reverse their warnings against saturated fats and cholesterol, however, as it would be the same as confessing that the entire statin drug industry has been a scam, and that statin drugs actually cause more harm than good. This is the main reason why the USDA must continue supporting a low-fat diet and condemning saturated fats, even though the science does not support their positions. It is no surprise, therefore, to learn that peer-reviewed scientific studies continue to show that the high-fat ketogenic diet supports cognitive health and can help prevent or reduce cognitive diseases such as Alzheimer's. Here are four new studies just published on the high-fat ketogenic diet related to cognitive health, and preventing Alzheimer's Disease.
Every day, you will notice how simple my methods are and how the secret fat burning meal plans will speed up the fat burning process even while you rest at night. Not everyone is the same, but after the first week with the 3-Week Ketogenic Diet, most people experience one or more of the following… more energy, 5lbs lighter, joint relief, self-motivation, happiness, and a positive change in their physiological states. After 3-weeks many people have anywhere from 3-9 pounds weight loss and 7-17 inches off their waist, hips, chest, and triceps.
To figure out how many fat grams specifically you want, you would take the total number of calories it takes to maintain your body weight (normally around 14-16 calories per pound of body weight). Subtract your protein calories from that number and then divide by 9 (number of calories per gram of fat). This should give you how many total fat grams you need to eat per day.
If you choose to make your sauces and gravies, you should consider investing in guar or xanthan gum. It’s a thickener that’s well known in modern cooking techniques and lends a hand to low carb by thickening otherwise watery sauces. Luckily there are many sauces to choose from that are high fat and low carb. If you’re in need of a sauce then consider making a beurre blanc, hollandaise or simply brown butter to top meats with.

The ketogenic diet has been shown to produce beneficial metabolic changes in the short-term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. [2,7] There is also growing interest in the use of low-carbohydrate diets, including the ketogenic diet, for type 2 diabetes. Several theories exist as to why the ketogenic diet promotes weight loss, though they have not been consistently shown in research: [2,8,9]


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.
Hence, the 2 main objectives of this study were to assess the changes in body composition and muscle strength promoted by a VLCK diet in the treatment of obese patients and to compare different methodologies used to evaluate body composition. To achieve this, body composition was evaluated by 3 potent and well-validated techniques: dual-energy X-ray absorptiometry (DXA), multifrequency bioelectrical impedance analysis (MF-BIA), and air displacement plethysmography (ADP) at different stages during the weight reduction process induced by a VLCK diet.
Polycystic ovary syndrome (PCOS) is the most common endocrine disorder, and it affects women of reproductive age. Symptoms include obesity, hyperinsulinemia and insulin resistance. A pilot study took 11 women through 24 weeks of a low-carbohydrate ketogenic diet (20 grams or less per day). Among the five who completed the study, they lost 12 percent of their weight on average and reduced fasting insulin by 54 percent. Additionally, two women who previously experienced infertility problems became pregnant. (6)
When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping overnight) and very strenuous exercise. Proponents of the ketogenic diet state that if the diet is carefully followed, blood levels of ketones should not reach a harmful level (known as “ketoacidosis”) as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming. [2] How soon ketosis happens and the number of ketone bodies that accumulate in the blood is variable from person to person and depends on factors such as body fat percentage and resting metabolic rate. [3]
Cardiovascular workouts increase the heart rate for extended periods. If you are on the ketogenic diet, you might have difficulty finding energy reserves for cardio exercise. This is why the targeted keto diet can be effective. Right before working out, you load up on high-carbohydrate foods, which provide fuel to burn while exercising. During inactivity, your body burns fat. In periods of high intensity, such as aerobics, the body finds fuel from carbohydrates that can sustain the movement.
To maintain ketosis (where you burn fat rather than sugar for energy), you need to keep your carb intake to around 20 to 50 grams daily. Some of my patients have to go to the lower end to get those results. That doesn't mean you can't incorporate some carbs: You can fit plenty of green vegetables and low-sugar fruits like berries and avocado into even a 20-gram carb allotment.
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.
You may also want to try a cyclical keto diet, or carb cycling. You follow the standard keto diet for 6 days of the week, when you eat less than 50 grams of net carbs a day. But on one day of the week, you increase your carb intake to roughly 150 grams of net carbs. Doing this satisfies any carb cravings you might have, making it easier to sustain keto in the long-run. Learn more about the benefits of carb cycling and weight loss here.

Well, I am going to give this another try. I have great difficulty in eating greens , or drinking them, also I am not fond of fats, years and years of low fat diets have totally screwed my metabolism,and taste buds. I will read this page every day to keep my mind focused. Start tomorrow when I get up …… I work nights which can cause me problems as well. When I tried this diet before, I got terrible cramp, now I realise I wasn’t drinking enough water. Anyway.here goes.
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]

What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits (usually berries) in small portions. Vegetables (also rich in carbs) are restricted to leafy greens (such as kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.


Anecdotally speaking, people do lose weight on the keto diet. Heather Wharton, a 35-year-old business relationship manager from Tampa, Florida, lost 140 pounds since starting the keto diet in January 2016: “I plan on being on the keto diet for the rest of my life,” says Wharton. “My husband and I consider ourselves to be food addicts, and the keto diet is what we use as a form of abstinence from trigger foods that have sugar and other carbohydrates." A typical day of eating for Wharton includes coffee with a protein supplement, a cup of unsweetened cashew milk, cauliflower rice with ground turkey and liquid aminos (a carb-free substitute for soy sauce), spinach, six slices of turkey bacon, six eggs, and a little salsa.

The KD stands in stark contrast to current macronutrient recommendations for both health promotion, as well as enhancement of athletic performance (7,21). The KD is characterized by a macronutrient distribution ratio consisting of approximately 70 – 80% fat, 10 – 20% protein and <5% carbohydrate (CHO), with daily CHO intake limited to ≤50 grams. Two of the most prominent and vocal researchers of the KD, Jeff Volek, PhD and Stephen Phinney, MD, PhD, in their book The Art and Science of Low Carbohydrate Performance, recommend protein consumption of 0.6 – 1.0 grams per lb of lean body mass, a figure which almost perfectly matches the commonly recommended protein intake for athletes (i.e., 1.2 – 2.0 g/kg bodyweight) (21,26). With CHO intake radically restricted and protein within the commonly recommended range, fat becomes the primary macronutrient target for manipulation.
Adequate food records were available for analysis in a proportion of participants at each of the 4 timepoints (Table ​(Table2).2). Participants completed food records at a mean of 2.5 and a median of 3 timepoints. In general, comparing baseline to subsequent timepoints, mean carbohydrate intake decreased substantially and energy intake decreased moderately while protein and fat intake remained fairly constant.
The inclusion criteria were age 18 to 65 years, body mass index (BMI) ≥ 30 kg/m2, stable body weight in the previous 3 months, a desire to lose weight, and a history of failed dietary efforts. The main exclusion criteria were thyroid alteration, diabetes mellitus, obesity induced by other endocrine disorders or by drugs, and participation in any active weight-loss program in the previous 3 months. In addition, those patients with previous bariatric surgery, known or suspected abuse of narcotics or alcohol, severe depression or any other psychiatric disease, severe hepatic insufficiency, any type of renal insufficiency or gouts episodes, nephrolithiasis, neoplasia, previous events of cardiovascular or cerebrovascular disease, uncontrolled hypertension, orthostatic hypotension, and hydroelectrolytic or electrocardiographic alterations were excluded. Females who were pregnant, breastfeeding, or intending to become pregnant and those with child-bearing potential and not using adequate contraceptive methods were also excluded. Apart from obesity and metabolic syndrome, participants were generally healthy individuals. Under these conditions, 20 obese patients were included in this study.
Frederick F. Samaha, M.D., Nayyar Iqbal, M.D., Prakash Seshadri, M.D., Kathryn L. Chicano, C.R.N.P., Denise A. Daily, R.D., Joyce McGrory, C.R.N.P., Terrence Williams, B.S., Monica Williams, B.S., Edward J. Gracely, Ph.D., and Linda Stern, M.D., “A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity,” N Engl J Med 2003; 348:2074-2081. http://www.nejm.org/doi/full/10.1056/NEJMoa022637.
“Your 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.
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A related clinical diet for drug-resistant epilepsy is called the medium-chain triglyceride ketogenic diet, in which MCT oil is extensively used because it’s more ketogenic than long-chain triglycerides. (13) Another dietary therapy for epilepsy called Low Glycemic Index Treatment (LGIT) was developed in 2002 as an alternative to the keto diet. LGIT monitors the total amount of carbohydrates consumed daily, and focuses on carbohydrates that have a low glycemic index.) (14)
This is a wealth of information. My husband and I are starting the keto diet tomorrow and I knew nothing about it. When I sat down to look up information about it, I found this. Thank you! This is everything I need to know in one place. We are not as healthy as we’d like to be and I am optimistic this will help us obtain our goals, along with an exercise plan.
10 pound weight loss , chicken broth works to relieve . But have to be careful of salt intake . I retain fluid, Dr gave script for dieuretic before I even started Keto . I have had the retention problem for a long time , when I took the dieuretic on a normal high carb diet ( I would drop 4 lbs ) but would make me really tired , afraid if I take it now on Keto I will pass out. Any idea what I should try other than the chicken broth
Here’s encouragement…it’s not all about weight in the beginning. As you ween off of sugar (which is really poison to your body), your body has to start getting rebooted. I had a solid week or more of serious detox. I knew that getting the poison out of my body was going to be significant, and it was. Don’t be discouraged. It’s well worth it to truly rid your gut and body of cancer-causing poison, not to mention your ability to fight disease. The acid level will change. Your arthritis (joints) will improve. Stick with it and don’t give up. Your family is worth it!
Ketosis was determined by measuring ketone bodies, specifically β-hydroxy-butyrate (β-OHB), in capillary blood by using a portable meter (GlucoMen LX Sensor, A. Menarini Diagnostics, Neuss, Germany; sensitivity <0.2 mmol/L). As with anthropometric assessments, all the determinations of capillary ketonemia were made after an overnight fast of 8 to 10 h. These measurements were performed daily by each patient during the entire VLCK diet, and the corresponding values were reviewed on the machine memory by the research team to control adherence. Additionally, β-OHB levels were determined at each visit by the physician in charge of the patient. Glucose, insulin, HbA1C were performed using an automated chemistry analyzer (Dimension EXL with LM Integrated Chemistry System, Siemens Medical Solutions Inc. (Tarrytown, NY, USA). Thyroid-stimulating hormone (TSH), free thyroxine (FT4), and free triiodothyronine (FT3) were measured by chemiluminescence using ADVIA Centaur (Bayer Diagnostics, Tarrytown, NY, USA). The overnight fasting plasma levels of ghrelin and leptin were measured using commercially available ELISA kits (Millipore, Burlington, MA, USA). The fasting plasma levels of dopamine was tested by high pressure liquid chromatography (HPLC; Reference Laboratory, Barcelona, Spain).
I personally don't follow a very low-carb diet because I have such a preexisting condition which may have been caused by my calorie-restricting dieting many years ago. My "ideal" level is somewhere around 30 grams of net carbs (light ketosis). By "ideal" I mean a level at which I feel great and maintain a healthy weight. I sometimes eat less carbs out of habit, not because I force myself to follow a very low-carb diet. Following a very low-carb diet (less than 20 grams of total carbs) doesn't help in my case: it made no difference to my appetite or energy levels but I felt worse. You simply need to try it yourself and find your "ideal" carb intake.
The observation that the VLCK diet severely reduced FM while preserving muscle mass was reinforced by the maintenance of its physiological action (i.e., muscle strength). Despite a slight reduction in ALM and ASLM, as determined by DXA and MF-BIA, respectively, crude HG remained unchanged during the study (Table 1). Moreover, HG/ALM and HG/ASLM showed a moderate increase in comparison with baseline [Fig. 3(C)].

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.
Collagen is a type of protein that has been shown to suppress appetite[*], provide fullness compared to other proteins like whey, casein, or soy[*], help retain muscle mass[*] and even help to reduce the appearance of cellulite due to it’s ability to improve skin elasticity and thickness[*]. Refer to this article for more information on the benefits of collagen and the best way to supplement it in your diet.
Bonnie J. Brehm, Randy J. Seeley, Stephen R. Daniels, and David A. D’Alessio, “A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women,” The Journal of Clinical Endocrinology & Metabolism: Vol 88, No 4; January 14, 2009. http://press.endocrine.org/doi/full/10.1210/jc.2002-021480.
In spite of the scientific evidence and real-life testimonials, not everyone is recommended to go on the ketosis diet. This highly specialized, extremely meticulous diet plan is suited to a particular dieter profile, and may also be harmful to some without the guidance of a doctor. But if performed correctly, the very low-calorie diet may be the only way for you to experience considerable, life-changing weight reduction.
A study with an intent-to-treat prospective design was published in 1998 by a team from the Johns Hopkins Hospital[20] and followed-up by a report published in 2001.[21] As with most studies of the ketogenic diet, no control group (patients who did not receive the treatment) was used. The study enrolled 150 children. After three months, 83% of them were still on the diet, 26% had experienced a good reduction in seizures, 31% had had an excellent reduction, and 3% were seizure-free.[Note 7] At 12 months, 55% were still on the diet, 23% had a good response, 20% had an excellent response, and 7% were seizure-free. Those who had discontinued the diet by this stage did so because it was ineffective, too restrictive, or due to illness, and most of those who remained were benefiting from it. The percentage of those still on the diet at two, three, and four years was 39%, 20%, and 12%, respectively. During this period, the most common reason for discontinuing the diet was because the children had become seizure-free or significantly better. At four years, 16% of the original 150 children had a good reduction in seizure frequency, 14% had an excellent reduction, and 13% were seizure-free, though these figures include many who were no longer on the diet. Those remaining on the diet after this duration were typically not seizure-free, but had had an excellent response.[21][22]
Drink lots of water. This is especially crucial on a low carb or keto diet. Why? When you eat carbohydrates, your body stores the extra as glycogen in the liver, where they are bound to water molecules. Eating low carb depletes this glycogen, which allows you to burn fat – but it also means you are storing less water, making it easier to get dehydrated. Instead of the traditional recommendation of 8 cups of water per day, aim for 16 cups when following a low carb lifestyle.
MF-BIA (InBody 720; Biospace, Tokyo, Japan) was also used for determining body composition in terms of FM, FM%, FFM, total body water, intra- and extracellular water, skeletal muscle mass, and ASLM. This noninvasive technology employs 8 contact electrodes, which are positioned on the palm and thumb of each hand and on the front part of the feet and on the heels. In addition, MF-BIA uses the body’s electrical properties and the opposition to the flow of an electric current by different body tissues. The analyzer measured resistance at specific frequencies (1, 5, 50, 250, 500, and 1000 kHz) and reactance at specific frequencies (5, 50, and 250 kHz). The participants were examined while lightly dressed, and the examination took less than 2 minutes and required only a standing position. The validity of this technology has been documented in previous studies (21, 22). Visceral fat area values were also calculated in cm2 by MF-BiA. Importantly, these values are significantly correlated with those generated by computed tomography (22, 23). The calculation of the different body compartments was performed according to the instructions of the manufacturer (Biospace).
Questionnaires were used to evaluate food craving as a trait, as a state, and to different nutrients. Statistically significant decreases were observed in the global score of trait and state when comparing all visits with baseline (Figure 2A). More specifically, the eight items of the FCQ-T (Table S1) decreased with statistical significances since the visit of maximum ketosis, except for the positive and negative reinforcement, which exhibited differences since the visit of reduced ketosis. Relevantly, a negative correlation was observed between B-OHB levels and the intention to eat (r = −0.46; p < 0.05) and feelings of hunger (r = −0.30; p < 0.05) during the phase of maximum ketosis. However, these effects on feelings of hunger were not evidenced at circulating levels of ghrelin, which showed no statistically significant changes during the intervention (data not shown).

“I recommend low-carb nutrition for the majority of my patients and clients. And I send them all to Diet Doctor for the best recipes, instructional videos and written guides for everything someone needs to get started and to thrive on a low-carb lifestyle. Diet Doctor doesn’t have anything to sell you; its only goal is to provide you with the highest quality, evidence-based information to help you improve your life. That is hard to find in today’s ad-driven and product-driven internet. In fact, I loved Diet Doctor so much, I decide to work for them hosting their podcast!”


Achieving optimal ketosis hinges on finding the right balance of macronutrients (or “macros” in keto-speak); these are the elements in your diet that account for the majority of your calories, a.k.a. energy—namely, fat, protein, and carbohydrates. By the way, it’s often “net grams” of carbohydrates that are counted toward your daily intake; “net” deducts the amount of fiber in a food from its carbohydrate total.

The likely reason they were able to keep the weight off, researchers say, is their resting metabolic rate (RMR) was maintained, and they retained their lean muscle mass. RMR is a measure of metabolism (meaning how your body uses energy), while immobile, and it plays an important role in sustaining weight loss, according to other research, published in August 2016 in the journal Obesity.


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.
At 469 pounds I restricted myself to a daily calorie intake between 1k-1.5k a day. Often I would even go down to 800 (not advocating this!). Well, i'm still alive today, down a ton of weight and I restrict myself to about 1.5-2k per day now. As others said, calorie restriction is required to lose, but generally speaking I just go by how I feel. If im full of energy, feeling great and not hitting my calories it's not really a big deal to me.

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 🙂
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]
Hi Barb, That can definitely be it. Losing when you are close to goal can be more difficult. It could also be that your body’s healthy weight is a little higher than what you’d like – which doesn’t mean you can’t lose, but makes it more difficult. If just eating Keto foods isn’t working, double check the macros for your weight and see if the amount you’re eating needs to be adjusted. You’ll find more help and support in our support group here.
Yeah so there definitely is a sweet spot for maintaining ketosis and the weight loss benfits(via body getting energy by burning fat for ketones and fatty acids as opposed to carbohydrates for glycogen.) yet still consuming enough carbs where you aren’t suffering from malnutrition or whatever it is that’s causing your fatigue every afternoon. Their are are couple ways to find and ride within this “golden” range. Possibly easiest is to take some coconut oil or similar high fat, high calorie, medium chain triglyceride supplement. This will likely ensure sufficient caloric intake and you can also eat more carbs while maintaing a sufficient fat:carb ratio to remain in ketosis. I hesitate to toss out a number but maybe 40-50g net carbs per day will be okay as long as your taking the supplement. Another way(the one I’d probably reccomend) is to slowly increase your carb intake 5g / day / week. As you do this continue to test ketone levels in the pee to determine at which amount of carbs per day you slip out of ketosis then just eat a little less carbs per day then that number. This is best because it requires no supplement, you’ll learn more about your body, and it will lower ketone levels which, although good for the brain in smaller amounts, in large amounts WILL cause ketoacidosis and raise the bloods Ph in which can cause kidney stones via bone demineralization along with a whole host of other complications including coma (likely one of the reasons you’ve been feeling crappy-too many ketones) third: eat the amount of carbs just above your ketosis inducing threshold level, you’ll still likely lose weight because even at carb levels just above ketosis range you’ll still experience less hunger sensations(a benefit of burning ketones and fatty acids for energy and not glycogen) and so eat less. I hope you find this helpful. *note: I am not a medical professional this information is the result of personal curiosity and independent reaearch.
As the popularity of the Keto Diet has exploded in recent years the true nature of Ketogenic weight loss has gotten blurred. So what is Keto? Very simply Keto refers to Ketosis, the state into which your body enters when it shifts to burning fat for energy instead of carbohydrates. As carbohydrates and sugar intake is restricted, your body begins to break down its fat stores to use as a source of energy. Therefore, the very basics of a Ketogenic Diet are:
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