What is the condition you developed from dieting years ago? And how did you find out what it was? I used diet pills years ago but have stopped using them about 3 years ago. Now I’m finding it extremely hard to lose weight and fear I’ll have to eat hardly any calories (1000 or less which seems like nothing on Keto) to finally lose weight. I’m just curious how you found out about yours.

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]
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.
Published studies established the metabolic advantage of low-carb diets.4,3,15 A recent pilot study–though flawed and biased against low-carb eating–showed a significant increase in energy expenditure (100-150 calories/day) associated with a ketogenic diet.16 If sustained, this would lead to ~ 10 to 15 pounds of fat lost, or not gained, over a year.
I recall reading once that pink grapefruit and eggs for breakfast (or maybe it was the grapefruit 10-15 minutes before eggs) was supposed to launch you into some crazy fat burning mode. Something to do with hormone production, I seem to recall. Can’t say if it’s true or not. I tasted a grapefruit once when I was about 10, and have never desired to repeat that mistake in the 24 years since.
Aude, Y., A. S, Agatston, F. Lopez-Jimenez, et al. “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat: A Randomized Trial.” JAMA Internal Medicine 164, no. 19 (2004): 2141–46. doi: 10.1001/archinte.164.19.2141. jamanetwork.com/journals/jamainternalmedicine/article-abstract/217514.
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]
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.

Letting your blood sugar drop too low when following low-calorie diets -- often containing 1,000 to 1,200 calories daily for women and 1,200 to 1,600 calories a day for men -- can lead to headaches. Low blood sugar, which happens when too little glucose is in your bloodstream, can occur if you skip meals to reach your weight-loss calorie allotment. To help prevent headaches during weight loss, eat regular meals and snacks every few hours or so.

In the absence of glucose, which is normally used by cells as a quick source of energy, the body starts to burn fat and produces ketone bodies instead (it’s why the keto diet is often referred to as the ketone diet). Once ketone levels in the blood rise to a certain point, you enter into a state of ketosis — which usually results in quick and consistent weight loss until you reach a healthy, stable body weight. See this keto diet review, a before and after trying keto for 30 days.
The average person's diet contain about 55% carbohydrates, 30% fat, and 15% protein. On the keto diet, you eat a whole lot more fat, and a lot less carbs: 80% of the diet is comprised of fat, 15% is protein, and a mere 5% of calories come from carbohydrates. For someone on a 1,500-calorie diet, that translates to 19 grams of carbohydrates per day, which is less than what you find in one medium-sized apple.
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].
A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. A few studies show some patients have increase in cholesterol levels in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.
Advocates for the diet recommend that it be seriously considered after two medications have failed, as the chance of other drugs succeeding is only 10%.[9][31][32] The diet can be considered earlier for some epilepsy and genetic syndromes where it has shown particular usefulness. These include Dravet syndrome, infantile spasms, myoclonic-astatic epilepsy, and tuberous sclerosis complex.[9][33]
In theory, a ketogenic diet that increases carbohydrate loads for cardio exercise seems perfect. However, the side effects of a ketogenic diet can include dehydration, malnutrition and constipation. According to the Mayo Clinic website, ketogenic plans also can lead to kidney stones. In addition, the ketogenic diet does not give you the nutrition you need to be healthy. Instead, try cutting portion sizes and counting calories; this also can force your body to burn fat while still providing you with balanced nutrition, including proteins, carbohydrates, fiber and fat. As with any diet, you should discuss a ketogenic diet with your doctor.
There are several medical studies — such as two conducted by the Department of Radiation Oncology at the Holden Comprehensive Cancer Center for the University of Iowa, and the National Institutes of Health’s National Institute of Neurological Disorders and Stroke, for example — that show the ketogenic diet is an effective treatment for cancer and other serious health problems. (12)
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.
Keto friendly foods are quite high calorie. Fat has 9 calories per gram compared to the 4 for protein and carbs. And during the first week or so you may end up not maintaining much of a deficit because of how much you're used to eating. But as you get used to it, you'll find you don't need to eat as much to feel satisfied. So yeah, bacon has a lot of calories, but 4 strips will leave you feeling satiated with no need for toast or pancakes with it.
Typically you want to stay away from any brands that use filler ingredients like maltodextrin and dextrose, or high glycemic sweeteners like maltitol. Many low-carb products that claim low net carbs usually use these sugar alcohols. Many candies that are “sugar-free” also use these sweeteners. Avoid them where possible. These specific sweeteners respond in our body in a similar way sugar does.
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Combine that with the fact that your body is excreting more water, and you have a potential recipe for clogged pipes. You can keep things moving by getting some fiber from keto-friendly foods like avocado, nuts, and limited portions of non-starchy vegetables and berries, says David Nico, PhD, author of Diet Diagnosis. Upping your water intake helps, too.
In theory, a ketogenic diet that increases carbohydrate loads for cardio exercise seems perfect. However, the side effects of a ketogenic diet can include dehydration, malnutrition and constipation. According to the Mayo Clinic website, ketogenic plans also can lead to kidney stones. In addition, the ketogenic diet does not give you the nutrition you need to be healthy. Instead, try cutting portion sizes and counting calories; this also can force your body to burn fat while still providing you with balanced nutrition, including proteins, carbohydrates, fiber and fat. As with any diet, you should discuss a ketogenic diet with your doctor.
When the craving for alcohol was evaluated, no statistically significant changes were observed in the MACS scores through the nutritional intervention, taking all patients together (Table S1). However, when the analysis was performed considering the gender of participants in the study, men experienced a significant decrease in the total score through the study (p = 0.047). This decrease was more notable in the maximum ketosis phase as compared with baseline (−15.14; p = 0.047). Moreover, a statistically significant reduction was observed in the lack of inhibition item (−27.19; p = 0.042).

Thyroid health and longevity. Along with balancing sex hormones, a ketogenic lifestyle has a positive effect on thyroid hormones as well. A very low-carb diet tends to drive down T3, the main active thyroid hormone. Higher T3 levels make your cells use more energy (hyperthyroidism), which can increase free-radical production. Many scientists believe that lower levels of T3 actually increase lifespan by conserving energy and decreasing free-radical production. A ketogenic lifestyle is positively correlated with improved thyroid health and overall longevity [15].


I have spent weeks reading and learning about the Keto diet plan, downloading random recipes that my husband might even try, and have been overwhelmed with all the information. I was pleased to find your system and how organized everything seems to be. The only question I have is will I be able to “temporarily suspend” my subscription if I find there are more recipes than I have time to prepare. I want to only do about 3 per week and repeat them as leftovers, since I have very little time after working a 12-hour shift, to do much cooking. Once I “catch up,” I would reinstate my subscription. Is that an option? Looking forward to trying out your program.
Participants were recruited from the Durham Veterans Affairs Medical Center (VAMC) outpatient clinics. Inclusion criteria were age 35–75 years; body mass index (BMI) >25 kg/m2; and fasting serum glucose >125 mg/dL or hemoglobin A1c >6.5% without medications, or treatment with oral hypoglycemic agents (OHA) and/or insulin. Exclusion criteria were evidence of renal insufficiency, liver disease, or unstable cardiovascular disease by history, physical examination, and laboratory tests. All participants provided written informed consent approved by the institutional review board. No monetary incentives were provided.
If you’re a newbie planning your weekly keto diet menu, make the meals as easy as possible. A keto breakfast, for example, can take advantage of many classic breakfast foods, including eggs, bacon, sausage, and ham. Eggs are real winners in the keto world. They’re extremely versatile, easy to cook, and have just half a gram of carbs but 6 g of protein and 5 g of fat.
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In 1967, Irwin Stillman published The Doctor's Quick Weight Loss Diet. The "Stillman diet" is a high-protein, low-carbohydrate, and low-fat diet. It is regarded as one of the first low-carbohydrate diets to become popular in the United States.[52] Other low-carbohydrate diets in the 1960s included the Air Force diet[53] and the Drinking Man's Diet.[54] Austrian physician Wolfgang Lutz published his book Leben Ohne Brot (Life Without Bread) in 1967.[55] However, it was not well known in the English-speaking world.
“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.”
I won't be staying with keto for the long term—I really can't eat that much bacon anymore—but I do expect I'll return to it several times a year. If nothing else, the strict diet works well for me as a reset after a long splurge (hello, holidays!), and my month-long experiment helped me break my dependency on some of my biggest food crutches (sugar, pasta, crackers).

The keto diet is made up of 75% fat, 20% protein, and 5% carbohydrates. This combination enables your body to enter a state of ketosis, where the body switches from burning carbs for fuel, to burning fat for fuel. Fat, protein, and carbohydrates are called macronutrients – “macros” for short. To achieve a keto macro breakdown of 75% fat, 20% protein, and 5% carbs, you first need to know that:
Thanks for this inputs. 20 years ago I gain 17 pounds a year for 5 years. I was healthy but my dr told me start diet, any diet just come back in a month I want to see you start loosing… I started Atkins and lost 7 pound in a month. She was checking my progress every six months and checking my condition. I lost 64 pounds in 3 years. Now I started eating out of control. I am eating healthy but too much… I gain 40 pound back after 20 years. Now I will start again my Atkins to take off 30 pounds…
The purpose of this study was to evaluate the effects of a low-carbohydrate, ketogenic diet (LCKD) in overweight and obese patients with type 2 diabetes over 16 weeks. Specifically, we wanted to learn the diet's effects on glycemia and diabetes medication use in outpatients who prepared (or bought) their own meals. In a previous article, we reported the results observed in 7 individuals [10]; this report includes data from those 7 individuals along with data from additional participants enrolled subsequently.
I was low carb mostly do to a gluten intolerance, and I began losing a lot of weight. I decided to try the Keto diet since I still had a lot further to go. Started at 210 lb and initially lost 30 lb. After going Keto I got down to 160 lb within a short amount of time.(Short compared to how long I had struggled to lose fat years prior on other diets.)
Women were also invited to complete a questionnaire on sexual function (the Female Sexual Function Index—FSFI). The FSFI consists of 19 questions, divided into 6 domains: desire, arousal, lubrication, orgasm, satisfaction, and pain. Each answer is rated on a scale ranging from 0 to 5 or 1 to 5 (0 means no sexual activity in the four preceding weeks) [28]. The total FSFI score, obtained from the sum of the items in each domain multiplied by the domain factor (0.6 for desire, 0.3 for arousal and lubrication, and 0.4 for orgasm, satisfaction, and pain), may range from 2.0 to 36.0. Lower scores indicate poorer sexual function. A total FSFI score less than 26.55 is indicative of sexual dysfunction [28].
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.

My Husband and I started doing Keto July 2018. We got over weight after we got out of the Marine Corps. It has been hard to workout because I became disabled, but my diet was not good. After our friend Amber recommended your site and support group, we found a lot of helpful information to get us started on a successful journey. So far it’s been one month and we have lost 18 pounds each!
“As a nephrologist, I have seen many patients with end-stage kidney failure resulting from diabetes and obesity. I decided to switch my career towards wellness, integrative medicine and obesity management. I now provide guidance for ketogenic and low-carb diets along with fasting to all patients in my clinic and via telehealth consultations. It is very rewarding to see their health improve and their medications reduced or eliminated. I refer all my patients to Diet Doctor on the first visit and I teach them also to use the recipes on the site. Thank you for providing an unbiased educational platform!”
Hi Danielle, yes, most Keto Recipes I’ve seen on social media don’t look very appealing to me either. I have a Keto Breakfast Casserole and a Green Smoothie on the blog you can use the search bar in the menu, just enter “keto” and they’ll all appear. I am also working on a 21-Day Keto Challenge e-book at the moment. If you’re interested in being notified when it’s ready I recommend signing up for my newsletter, safest way to not miss it.

The goal of the ketogenic diet is to put your body into ketosis — a state where your body burns fat instead of carbs for fuel. The diet consists of mostly fat (75% of your daily calories, in fact), with moderate consumption of protein (20%) and very few carbs (<5%).  Without access to glucose from carbs, your body doesn’t have all the highs and lows that lead to hunger pangs, energy crashes, and cravings.  The liver instead must convert fatty acids from your diet into ketones for the body and brain to use as fuel. This keeps blood sugar levels stable. Your body also sheds excess weight — fast. But that doesn’t mean it’s unhealthy or unsustainable — provided you do it the right way.

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.
Hi, I’m still a bit skeptical, I have seen some of my friends do the keto diet, and have had good results. Though I am still not sure about the idea of the fats being eaten. They say they eat meat with the fat and must do so, is this correct? Also isn’t this not good for the body especially for the kidneys? Second, can a diabetic do this diet? There are many questions running through my head.
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.

Unfortunately, there’s no long-term data on ketogenic diets versus other diets. In a 2015 Italian study, those on a ketosis diet lost 26 pounds in three months. About half of the participants stayed on the diet for a year but lost little additional weight in the next nine months. People in a 2014 Spanish study who followed a very-low-calorie ketogenic diet lost an average of 44 pounds in a year—but a third of them dropped out, possibly because it was too hard to maintain.

The way that being on the keto diet makes you lose weight is by keeping insulin levels low. Insulin is a fat storage hormone that is released to help shuttle energy from the food you eat into your cells. This diet is known to be one of the best ways, besides fasting of course, to drop your insulin levels and low insulin is what is usually associated with fat loss. However, there is a misconception out there that your insulin will only go up with carbs. Protein can also spike your insulin levels and if you eat enough fats in one sitting, especially the wrong type of fats like trans fats, then that can spike your insulin levels as well.
“As an interventional cardiologist for 30 years —and an avid runner and active person — I realized as I aged that eating less and moving more did not work for me or for my patients. The ketogenic diet resulted in a 30-pound weight loss and a dramatic increase in energy. As a past president of the Canadian Cardiovascular Society, I have been urged by medical colleagues to share my ketogenic knowledge widely. With my wife, a certified health coach, I have established a cardiometabolic clinic for obesity and insulin resistance syndromes. One of the resources we recommend is Diet Doctor.”
“As a nephrologist, I have seen many patients with end-stage kidney failure resulting from diabetes and obesity. I decided to switch my career towards wellness, integrative medicine and obesity management. I now provide guidance for ketogenic and low-carb diets along with fasting to all patients in my clinic and via telehealth consultations. It is very rewarding to see their health improve and their medications reduced or eliminated. I refer all my patients to Diet Doctor on the first visit and I teach them also to use the recipes on the site. Thank you for providing an unbiased educational platform!”

Before starting, ask yourself what is really realistic for you, Mattinson suggests. Then get your doctor’s okay. You may also work with a local registered dietitian nutritionist to limit potential nutrient deficiencies and talk about vitamin supplementation, as you won’t be eating whole grains, dairy, or fruit, and will eliminate many veggies. “A diet that eliminates entire food groups is a red flag to me. This isn’t something to take lightly or dive into headfirst with no medical supervision,” she says.
Carbohydrate-restricted diets are no more effective than a conventional healthy diet in preventing the onset of type 2 diabetes, but for people with type 2 diabetes they are a viable option for losing weight or helping with glycemic control.[11][12][13] There is little evidence that low-carbohydrate dieting is helpful in managing type 1 diabetes.[1] The American Diabetes Association recommends that people with diabetes should adopt a generally healthy diet, rather than a diet focused on carbohydrate or other macronutrients.[13]
But what does the science say? Results are mixed. In one Spanish study of 20 obese adults, participants were put on a low-calorie keto diet and lost an average of 40 pounds over four months. Another small experiment had a similar outcome. In a six-month Experimental & Clinical Cardiology study of 83 obese adults, those on the keto diet lost an average of 33 pounds, while lowering their bad (LDL) cholesterol levels and increasing their good (HDL) cholesterol.
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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]
The most common and relatively minor short-term side effects of ketogenic diet include a collection of symptoms like nausea, vomiting, headache, fatigue, dizziness, insomnia, difficulty in exercise tolerance, and constipation, sometimes referred to as keto flu. These symptoms resolve in a few days to few weeks. Ensuring adequate fluid and electrolyte intake can help counter some of these symptoms. Long-term adverse effects include hepatic steatosis, hypoproteinemia, kidney stones, and vitamin and mineral deficiencies.
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.
"One of the most amazing things that can happen is finding someone who sees everything you are and won't let you be anything less. They see the potential of you. They see endless possibilities. And through their eyes, you start to see yourself the same way. As someone who matters. As someone who can make a difference in this world.  If you're lucky enough to find this person, never let them go" . . . . . From the day we met, he's never seen me for my weight. He saw me for me. It's so much fun to go through life with this guy. He's always KNOWN the real me... and now he gets to SEE the real me. #throwbackthursday . . . . . . . . #tbt #transformation #ketojourney #fitnessjourney #weightlossjourney #fitnesstransformation #ketotransformation #weightlosstransformation #weightloss #losingweight #bodytransformation #love #mrandmrs #couplepreneurs #husbandandwife #powercouple #ketocouple #ketogeniclifestyle #fatfueled #ketogenic #ketolife #ketomom #ketofamily #ketoworks
If you do try the diet outside of medical supervision, Kizer says it’s important to test your urine with urinalysis ketone test strips to ensure your ketone levels don’t become dangerously high. Ketone urine test strips are also used by people with diabetes to determine if they’re at risk for ketoacidosis (DKA), a life-threatening complication that occurs when an individual doesn’t have enough insulin in their body. (Healthy ketosis is considered 0.5 to 3.0 mM blood ketones.)
For breakfast, we are going to change it up a bit. Here’s where we introduce ketoproof coffee. Now, don’t get me wrong – I know some of you won’t like it. If you’re not a fan of coffee, then try it with tea. If you’re not a fan of the taste (which is very rare), then try making a mixture of the ingredients by themselves and eating it like that. So, why ketoproof coffee?

“I am an anesthesiologist who managed to lose weight and reverse my pre-diabetes a few years back. I now advocate the low-carb diet and lifestyle to all patients, colleagues and friends. Diet Doctor is a comprehensive one-stop resource which I highly recommend. Almost every patient I anesthetize has metabolic issues, and the situation is difficult as the diet in India is primarily carbohydrate based. I have successfully helped friends and patients reverse their type 2 diabetes.”
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