Now that we have discussed the role of the primary cholesterol molecules, you should have a better understanding of how they work together. Having high LDL isn’t necessarily bad, given that you have adequate HDL to help clear it from the blood stream and that you are not dealing with chronic inflammation. It is also important to have large particle LDL (pattern A) rather than small particle LDL (pattern B).

^ Ketogenic "eggnog" is used during induction and is a drink with the required ketogenic ratio. For example, a 4:1 ratio eggnog would contain 60 g of 36% heavy whipping cream, 25 g pasteurised raw egg, saccharin and vanilla flavour. This contains 245 kcal (1,025 kJ), 4 g protein, 2 g carbohydrate and 24 g fat (24:6 = 4:1).[17] The eggnog may also be cooked to make a custard, or frozen to make ice cream.[37]


For those looking for something just a little closer to real sugar, you can use Xylitol. It cooks and tastes very similar to sugar, but it has a slight glycemic impact (13 vs. 100 for sugar). It is great, but please keep in mind that it is very toxic to animals and it will raise insulin levels slightly. These are the two most cited reasons for not using Xylitol.
Here are a few of the most common side effects that I come across when people first start keto. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you’re drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients. To read more on micronutrients, click here >
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.

Makes social gatherings harder. Dining out at restaurants will require more planning and research due to hidden carbs on restaurant menus. Attending birthday parties, weddings, and other social events will require more self-discipline. If you want to drink alcohol, you’ll have to limit yourself to one or two low-carb drinks. This means dry wines (the dryer the better!) and unflavored clear liquors, such as vodka, gin, and tequila. There are a surprisingly number of keto-friendly alcoholic beverages that won’t knock you out of ketosis. For dessert, dark chocolate (at least 70% cocoa) is okay in moderate amounts. Stick to keto-friendly chocolates that are naturally sweetened with zero-calorie sweeteners such as stevia and erythritol. You can have sugar-free candies on occasion, just be aware that the sugar alcohols may cause digestive discomfort if you have too much.
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.
The ADA say low-carbohydrate diets can be useful to help people with type 2 diabetes lose weight, but that these diets were poorly defined, difficult to sustain, unsuitable for certain groups of people and that, for diet composition in general, "no single approach has been proven to be consistently superior".[13] Overall, the ADA recommend people with diabetes should be "developing healthy eating patterns rather than focusing on individual macronutrients, micronutrients, or single foods". They recommended that the carbohydrate in a diet should come from "vegetables, legumes, fruits, dairy (milk and yogurt), and whole grains"; highly-refined foods and sugary drinks should be avoided.[13]
Many unhealthy foods easily meet keto’s low-carb, high-fat criteria. However, that doesn’t mean you can or should eat them freely. “A huge benefit to following the keto diet is that the vast majority of processed food is removed with the removal of grains,” Santo says. “Unfortunately, poor-quality dairy, meat, and veggies may fill the gap.” Look for healthier sources of protein and fat, such as grass-fed meats, and limit processed dairy (think cheese singles) as much as possible.
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.
A CKD offers a way to combat this. It offers a cyclical "refeed" (sometimes also called a carb-up). During this phase, the diet consists mostly of complex carbohydrates, with limited fat, sucrose and fructose. Since the glycogen stores in the liver and muscles are depleted, these carbohydrates go straight to refilling them instead of being added to the body's fat stores. For this reason, the amount of calories consumed during a refeed can be far above an individual's usual dietary intake. While a typical CKD consists of 50g or less of carbohydrate per day, the typical refeed consists of 450-600g of carbohydrate. A weight gain of 1-2 lbs is usually reported during refeeding; this is mainly water and normally lost in 2–4 days.
Sleep enough – for most people at least seven hours per night on average – and keep stress under control. Sleep deprivation and stress hormones raise blood sugar levels, slowing ketosis and weight loss a bit. Plus they might make it harder to stick to a keto diet, and resist temptations. So while handling sleep and stress will not get you into ketosis on it’s own, it’s still worth thinking about.
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.
Makes social gatherings harder. Dining out at restaurants will require more planning and research due to hidden carbs on restaurant menus. Attending birthday parties, weddings, and other social events will require more self-discipline. If you want to drink alcohol, you’ll have to limit yourself to one or two low-carb drinks. This means dry wines (the dryer the better!) and unflavored clear liquors, such as vodka, gin, and tequila. There are a surprisingly number of keto-friendly alcoholic beverages that won’t knock you out of ketosis. For dessert, dark chocolate (at least 70% cocoa) is okay in moderate amounts. Stick to keto-friendly chocolates that are naturally sweetened with zero-calorie sweeteners such as stevia and erythritol. You can have sugar-free candies on occasion, just be aware that the sugar alcohols may cause digestive discomfort if you have too much.
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.
Here are a few of the most common side effects that I come across when people first start keto. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you’re drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients. To read more on micronutrients, click here >
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]
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)

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]


Thank you for the info.. I have lost 22 lbs in 6 1/2 weeks started Keto on Feb 27, 2019 and today is April 10, 2019..I lose every other day it seems with a couple times that I gained a lb and then lost it the next day.. I IF every couple days to see how long I can go but i do well with one big meal and a small one .or I have a loaded coffee with butter and heavy cream with Stevia in the morning.. I watch everything I can find to help me and I just happened on this.. My body loves me now that I am putting good food in it.. I have so much energy and feel so good.. I am 65 yrs young and want to live a lot longer only better .. Thanks again…

I can maintain 20g daily carbs and lose weight fast if I remain mostly sedentary. I get weak very fast when I try exercise and even though I get all the electrolytes I get muscle burn. I did this for 5 weeks..went from 248 to 217. Am starting a modified diet tomorrow with 1500 total cals/150 g protein/50 g carb. I hope to tolerate exercise better and the extra carbs will basically be burnt on exercise. If I still feel the carb level impedes my biking and walking will add 10 carbs until I feel comfortable exercising.
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
These are all keto related questions that a person looking into the ketogenic diet for the first time will have, and I’ve put together a comprehensive list of answers to these questions and more in my 3 Day Keto Kickstart Plan & Keto frequently asked questions linked to below.  If you’re new to keto I recommend starting there, and if you use that Keto Kickstart meal plan as written, I am confident that you will get into ketosis and be losing weight within 3 days of starting.  I’m excited for you!!!!
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.
A typical keto diet is comprised of 80 percent fat, 15 percent protein, and a mere 5 percent of calories from carbohydrates. If you consume 2,000 calories a day, that means just 100 of them are coming from carbs—including healthy carbs like fruits and vegetables. When you eat this way, it triggers ketosis, which means your body has burned through all its carbs and needs to begin burning fat for energy.
Hi Mel, Assuming that your ranch dressing doesn’t have sugar added, you don’t need to worry too much about limiting it, but within reason. This is my homemade ranch dressing recipe, which has 0.9g net carbs per 2-tbsp serving. It would be hard to find a store bought one with much less than that, even though some round anything less than 1g down to 0g, which isn’t truly accurate. Also, keep in mind that if weight loss is your goal, some people find that too much dairy can cause a stall. Finally, make sure you aren’t using all your “available” carbs on ranch dressing – have it with some low carb veggies!
One of the primary culprits of chronic inflammation in our society is a poor diet full of sugars and processed vegetable oils. In fact, blood sugar and measurements of insulin resistance are a much more accurate predictor of heart disease risk. I often look at values such as fasting glucose, HbA1c, and fasting insulin as a means of determining the inflammatory state of someone’s body.
If this all sounds like way too much work, consider intermittent fasting. It is a simpler way to achieve cyclic ketosis and has many of the same benefits. Anecdotally, it has worked better for me for weight loss than nutritional ketosis, and has many of the same health benefits. I prefer a 16/8 or 18/6 protocol, where you confine your eating (with no change in calories) to a 6- to 8-hour window, then fast overnight. For instance, I finish eating by 6 p.m., then eat again at noon the next day. For weight loss, I recommend following this protocol two to seven days per week. [Stay tuned for more on goop.]

The targeted keto diet follows the basic ketogenic plan until right before a workout. In a traditional ketogenic diet, you focus on proteins and fats in meals. Reducing carbohydrates reduces the energy available from foods. When your body cannot get energy from food sources, it turns to fat stores. It is unclear why this diet helps children with epilepsy, but for those who want to lose weight, the benefit is obvious. You burn off body fat on a ketogenic plan.
Option 3: "Make your own keto 'lunchable' with cubes of grilled chicken, a slice of nitrate-free ham, cheese cubes, pickle slices, a hard-boiled egg, a few raw grape tomatoes, raw veggies like cauliflower or broccoli, a few almonds or walnuts, guacamole, and ranch dressing," says Stefanski. (Looking for something meat-free? Here are 29 Vegetarian Keto Recipes for Plant-Based Eaters.)

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.


Hi Sara, it depends on if your husband eats cold food or not. The lunch suggested here is great to take to work, the chicken can be enjoyed cold, or he can reheat it in a pan if his office has a small kitchen. If he doesn’t like cold chicken and he has no option to reheat you could change the lunch and dinner options suggested in this meal plan. He can eat the egg and salad for lunch. It’s a great lunch to enjoy cold and then the chicken and baby spinach for dinner instead. Great cold lunches that are keto friendly in general are always hard-boiled eggs with veggies, or turkey/cheese roll-ups and raw veggies, or salad greens with shredded chicken or shredded pork with homemade mayo on the side to then mix up at the moment as a salad dressing.
When you eat a ketogenic diet, you switch your body’s fuel source to fat rather than the body’s usual source, glucose (1). From this fuel source switch, the hunger hormone, Ghrelin, is reduced which causes your appetite to decrease (1). Because of the reduction in appetite, it is easier to adopt an intermittent fasting approach or an approach that lessons unwanted eating behavior outside your desired hours (AKA curbs the late night munchies). Therefore, I recommend eating 4 bigger meals rather than 6 small meals on a Ketogenic Meal Plan.
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).
Infants and patients fed via a gastrostomy tube can also be given a ketogenic diet. Parents make up a prescribed powdered formula, such as KetoCal, into a liquid feed.[19] Gastrostomy feeding avoids any issues with palatability, and bottle-fed infants readily accept the ketogenic formula.[31] Some studies have found this liquid feed to be more efficacious and associated with lower total cholesterol than a solid ketogenic diet.[18] KetoCal is a nutritionally complete food containing milk protein and is supplemented with amino acids, fat, carbohydrate, vitamins, minerals and trace elements. It is used to administer the 4:1 ratio classic ketogenic diet in children over one year. The formula is available in both 3:1 and 4:1 ratios, either unflavoured or in an artificially sweetened vanilla flavour and is suitable for tube or oral feeding.[51] Other formula products include KetoVolve[52] and Ketonia.[53] Alternatively, a liquid ketogenic diet may be produced by combining Ross Carbohydrate Free soy formula with Microlipid and Polycose.[53]
The contents displayed within this public group(s), such as text, graphics, and other material ("Content") are intended for educational purposes only. The Content is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in a public group(s).
Hi Maya. I LOVE your site!! Interesting, informative with fab recipes and ideas. Hubby and I have just started eating low carb and I have to say, we are not finding it too difficult and I already feel sooo much better!! I find the hardest part is choosing low carb veg, I feel as if we are not eating enough. Any suggestions on how to get more veggies into our diet?
There is a lot of information out there on the ketogenic diet, and sometimes that abundance of information can be confusing!  Do you need to count macros? What are macros anyway?!?  How many carbs can I eat on the Keto Diet?  What is keto flu?  How do you get enough electrolytes in your Keto Diet to avoid cramps and other keto flu symptoms?  How much water should you drink?  Is diet soda ok on keto?  What foods are keto approved?  Will I gain the weight back after keto?  Is the Keto Diet safe?

More Sustained Energy: 90-120 minutes after you eat carbohydrates, your body doesn’t have readily available energy produced from the mitochondria in your cells, so you start “crashing” or lowering your energy. When you are in ketosis, your body can run off your body fat, which is an essentially limitless source of fuel. This prevents any type of crash.


ATTENTION: If you speak English, assistance services, free of charge, are available to you. Call (877) 285-6920; TTY: (877) 893-8199. For assistance in the following languages: العربية | | 中文 | Nederlands | Français | Deutsche | ελληνικά | ગુજરાતી | हिंदी | Italiano | 日本語 | 한국어 | ਪੰਜਾਬੀ | Pennsylvania Nederlands | Polskie | русский | Español | Pilipino | اردو | Tiếng Việt

During the ketosis phase of the nutritional intervention, the IWQOL-Lite scores did not change for the sexual life, social anxiety, and work area domains (Table S1). A significant improvement was observed in the physical function and self-esteem scores during this phase. When comparing the visit of reduced ketosis and endpoint with baseline, a significant improvement was found in all domains, except for social anxiety, which did not change throughout the nutritional intervention.

“Real food — that is low-sugar, high-fiber — works for most of the population, but some patients may need a low-carb diet for best results. For those patients, I am totally for low carb. I have certainly had many insulin-resistant patients who didn’t get better until they went on a low-carb diet. I am not remotely concerned about negative effects of low carb. I feel that, aside from patients with familial hypercholesterolemia and type 5 hyperlipidemia, a low-carb diet is entirely safe.”


If any of your numbers are significantly different from what is listed, there may be deeper underlying health issues to be addressed. These are things that can be great to work on with a functional medicine or nutrition practitioner to find the root of your issues. You can get a comprehensive idea of your cholesterol and inflammation levels with our Complete Thyroid Report.
"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
I ate a lot of bacon, cheese, eggs and meat (steak and chicken mostly). For a person whose eating philosophy is typically more plant-based and whole-food-focused, eating processed pork products every morning took a lot of personal persuasion. It also took a complete mental shift, because eating multiple pieces of bacon every day for weeks on end goes against everything I've been taught for personal health.
The one important caveat: Eating keto also ups the risk for diabetic ketoacidosis, a life-threatening condition where fat gets broken down too fast and causes the blood to become acidic. It’s much more common in people with type 1 diabetes, but if you have type two and are eating keto, talk with your doctor about what you should be doing to diminish your risk.
But let’s look a little deeper at that. Though the subjects’ energy expenditure increased in the first two weeks of ketogenic diet, this increase eventually plateaued in the final two weeks and fell back down to the study’s baseline. What’s more, though participants lost weight rapidly in the first few days of going keto as a result of decreased water retention, body fat loss eventually also slowed. Further testing also returned that the participants on the keto diet even started to break down lean tissue for energy – not body fat.
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.
From an outpatient clinic, we recruited 28 overweight participants with type 2 diabetes for a 16-week single-arm pilot diet intervention trial. We provided LCKD counseling, with an initial goal of <20 g carbohydrate/day, while reducing diabetes medication dosages at diet initiation. Participants returned every other week for measurements, counseling, and further medication adjustment. The primary outcome was hemoglobin A1c.
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.

Instead of adding sugar to your coffee, you can put a few drops of stevia in there to sweeten it up. Stevia is a great sweetener and won’t increase your blood sugar levels – so it’s a perfect way to sweeten your morning coffee. If you find stevia to have a bitter aftertaste, erythritol and monk fruit extract are two other keto-friendly sweeteners worth trying.
The opposing viewpoint maintains that calories still count, but the type of food consumed has a trickle-down effect on the amount of energy expended, and what foods the body craves. It takes way more energy to process and store protein than it does carbohydrate or fat–this is called the thermic effect of food. Essentially, one burns more energy digesting protein because it requires more energy for the body to process. In one study, twice as much energy was expended after meals on a high-protein diet versus a high carbohydrate, low-fat diet.1

Eating too much for your genes/environment. I was guilty of this when I first tried keto in 2015. I made coffee with pastured butter and coconut oil every morning, ate bacon and other fatty meats, and promptly gained weight. Without getting too much in the weeds, you want to aim for a less-caloric ketogenic food plan, not a hypercaloric one like I did. Calories aren’t everything—hormones matter more—but you need to be paying attention and not overeat, which, obviously, can cause you to gain weight.


I ate a lot of bacon, cheese, eggs and meat (steak and chicken mostly). For a person whose eating philosophy is typically more plant-based and whole-food-focused, eating processed pork products every morning took a lot of personal persuasion. It also took a complete mental shift, because eating multiple pieces of bacon every day for weeks on end goes against everything I've been taught for personal health.
×