Second: Most of us eat too many carbs to begin with. About half of our calories should come from carbs, according to the USDA Dietary Guidelines for Americans. That's about 250 grams per day for a 2,000 calorie diet, or even fewer if you're eating less than that. When you consider all of the grain-based foods and sneaky sources of added sugar, it's easy eat a whole lot more than the recommended amount.

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?
Use our premium meal planner tool (free trial) to access tons of weekly meal plans, complete with shopping lists. You can adapt the diet plans to your liking, skipping any meal, choosing how many people you’re cooking for, and the shopping lists adapt. You can even start a new plan from scratch (of from pre-existing ones), tailor them completely and save them.
Last year while I was going grain free/LCHF, I decided to get him and his siblings gluten free (While planning to eventually get him completely grain free, however that hasn’t gone to plan yet lol!) The futher away from gluten he was, the more veges he started to willing eat. We just started him off with carrots as he seemed to like them more than other veges. He loves potatoes and meat so we would tell him have a carrot then you can choose to have a mouthful of potato/meat then have another carrot etc. We just kept perserving, adding in the other veges and adding in more (Eg you can have some potato after you have eaten 4 carrots etc) and now a few months ago for the first time he cleaned off ALL his veges before he even touched potato or meat without being asked. It hasn’t happened again since BUT he will eat all of one food group before having something else.
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.

Eat fat only until full. Don’t eat any more than you can handle. Sometimes people think they have to eat lots of fat whereas it is really eating the fat that naturally comes with a meal (i.e:not trimming a fatty steak) and adding as much fat as feels right to your meals through sauces and cheese for example. I don’t go our of my way to eat extra fat. If you are still hungry though but don’t feel like the heavy feeling some fat brings, add some coconut cream to your smoothies.
Oh, by the way : We are prematurely killing our beloved pets with carbs. Dogs and especially cats need to eat meat, but commercial pet food is mostly corn & wheat, which was bad enough before being poisoned by weed killer (“Round-Up” which is soaked into all American grain today) …. Huge numbers of cats and dogs now suffer & die from kidney failure, and the only explanation is what we are feeding them. My kitties now get chicken and tuna, which is a lot cheaper than any ‘gourmet’ canned food. Cooking for them is kinda fun, for that matter.
Yes, yes, yes it works. Just take a look at my testimonials page and join my closed group to see all the amazing changes happening to everyone who lies this way. This may also be another page you may wish to read. I understand it takes a huge mind shift to change what we have been believed, but trust me, it is the healthiest and most nutritious way to live.
Hi, I have been giving ditch the carbs a go…so far only in the form of bread,pasta,rice, this was quiet hard for me as I didn’t realise how much I got through a day! I’m a fussy meat eater as I was a veggie for a number of years so still only eating veggie quorn. I don’t drink fizzy drinks or alcohol. I have already cut out cakes/biscuits apart from the odd biscuit! I have lost weight and I still need to loose more…I really want to change my children’s diet also but I have one child who will eat/try anything and a two year old who won’t eat vegetables, luckily she has never been keen on pasta,rice or potatoes anyway but think I will struggle with her…so any tips welcome! She loves all fruit which I let her have as she doesn’t eat veggies but not sure if this is wise!
What a great post. I thought i would add about the selection of food you eat on keto and that everyone is different. Some food gives you energy and some doesnt, this varies person to person. I started and quit keto 3 times before i managed to find my balance. The first few times it made be poorly, from the shock of diet change. However, you can wean yourself into the diet which i did the last time when i had the most success.
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.
This is the only way my kids will eat Brussels sprouts! It’s actually great for me because this dish is fast, easy and healthy, and it makes a lovely side. Quick-cooking Brussels sprout halves are available in the prepackaged salad aisle at the grocery store. They’re a timesaver if you can find them, but you can always just buy whole ones and slice them in half. —Teri Rasey, Cadillac, Michigan
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!

What a great post. I thought i would add about the selection of food you eat on keto and that everyone is different. Some food gives you energy and some doesnt, this varies person to person. I started and quit keto 3 times before i managed to find my balance. The first few times it made be poorly, from the shock of diet change. However, you can wean yourself into the diet which i did the last time when i had the most success.
Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large. A 2015 review found that higher protein, low-carbohydrate diets may offer a slight advantage in terms of weight loss and loss of fat mass compared with a normal protein diet.
There is extensive evidence for the benefit of the Mediterranean style low carb diet, including cutting your risk of heart disease and diabetes. It has even been found to reduce risk the risk of breast cancer, compared with those on a low-fat diet. Consuming extra virgin olive oil (the fresh squeezed juice of olives) seems to be particularly beneficial when it comes to cancer, perhaps because it contains compounds such as polyphenols which are known to be anti-inflammatory.
Good Morning – I am a subscriber of your newsletter/updates. I recently joined WW on-line and recently have been very sick. BP started to rise, something I have never had to worry about, hopefully the medication. Any way, my doctor suggested low carb/atkins diet to jumpstart my need to lose 30 lbs. All is so confusing!!! I have cancelled my WW subscription, not doing well with that and really can’t afford to continue. Anyway, what is the difference in your plan and Atkins. As I said, all confusing. Any help would be appreciated!! Thanks!
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.
Yay, another kiwi has discovered my website xxx I tend to shop mainly at New World and buy seeds, nuts, almond meal etc when they are discounted. The bulk bins are fine, but check the price per 100g, sometimes they are not as good value as regular packets that are “on special”. I also buy my veggies form the fruit and veg shops when I am near them, I find the supermarkets to be incredibly overpriced generally. Good luck and enjoy all the new recipes here. 🙂
Have a hamburger but not the bread bun, load it up with veggies and cheese. Instead of a sandwich, have the fillings on a salad or wrapped in nori (seaweed) sheet, wrapped in slices of ham or other deli meats. And instead of cheesecake with a biscuit base and sugar-laden filling, have a base made of ground almonds topped with cream, cream cheese, and berry filling.
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.
Then don’t give up the fruit! Go for it. You sound like a fit and active person within the normal weight range. Generally the advice is to stay off excessive fruit, and high sugar fruit especially if people are overweight or have other health issues, then in that case fruit is not your friend. But with everything, eat within your personal carb limitations and eat to what is appropriate to you. Whole fruit is somewhat self limiting due to the fibre and water anyhow. You obviously have worked out a fabulous routine and it is working, so why change, stick with it Tom and enjoy 🙂
It is very interesting to read about the keto/low card diet.I love to change my lifestyle as I an TYPE 2 Diabetic.I subscribed for a free printable low carb meal .The initial email stated that that I will receive an email for instructions to access the members area .Your free download will be there.However it is very deceiving ,I never got the 2nd email with instructions which is frustrating and not good .Hopefully this is not a way to get us to pay to get the printable version.

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.
If you're looking to test-drive a low carb recipes menu or if your current meal plan needs rejuvenation, we've pulled together a 7 Day Meal Plan with all Low Carb Diet Recipes to help you meet your weight loss goals. It'll be hard to turn down these amazing healthy meal plan. We don't know why you'd want to because not only are they nutritious, they're also delicious. With a mix of savory recipes and healthy dessert recipes on this page, you're sure to find recipes that will help you curb your cravings! After all, you don't want to undo your progress by picking up a few unhealthy snacks at the nearest vending machine.

Eat fat only until full. Don’t eat any more than you can handle. Sometimes people think they have to eat lots of fat whereas it is really eating the fat that naturally comes with a meal (i.e:not trimming a fatty steak) and adding as much fat as feels right to your meals through sauces and cheese for example. I don’t go our of my way to eat extra fat. If you are still hungry though but don’t feel like the heavy feeling some fat brings, add some coconut cream to your smoothies.
You mentioned ketone strips. If they are the urine strips they are useful to see if you are in ketosis, fat burning mode, but be aware they are not completely accurate but are a good guide to how you are doing. The blood strips are way too expensive but more accurate. I have a blood glucose monitor and went through a phase of testing to see how I react to dairy, protein, cream, coffee etc. I rarely do it now as I want this way of eating to be as simple as possible, but again, a useful tool starting out.
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)
But even if you’re not trying to lose weight, the keto meal plans might appeal to you. By limiting sugars and processed grains, you lower your risk of type 2 diabetes. Eating an array of heart-healthy fats, like nuts, olive oil and fish, can decrease your risk of heart disease. And while some people stick to a super strict keto diet, with 75 percent of their diet coming from fat, 20 percent from protein and just five from carbs, even a less intense, modified version can help you reap the keto diet’s benefits.
If you're looking to test-drive a low carb recipes menu or if your current meal plan needs rejuvenation, we've pulled together a 7 Day Meal Plan with all Low Carb Diet Recipes to help you meet your weight loss goals. It'll be hard to turn down these amazing healthy meal plan. We don't know why you'd want to because not only are they nutritious, they're also delicious. With a mix of savory recipes and healthy dessert recipes on this page, you're sure to find recipes that will help you curb your cravings! After all, you don't want to undo your progress by picking up a few unhealthy snacks at the nearest vending machine.
Hi Silvy, these are quite common concerns when starting out low carb. By increasing your healthy fats you will feel full and satiated for longer, than quick burning carbs. You will also reap all the health benefits from lowering your carbs, eating good quality protein and increasing your fats from healthy sources. It may take a while for your appetite to adapt to be running on more fat than carbs, but it is so incredibly wonderful to finally be off the high/low sugar roller coaster. Good luck with starting out and join us on Facebook for daily tips and subscribe for free recipes when I post them. Libby 🙂

Research suggests that eating a low-calorie, low-carb diet can help you lose weight. And while popular low-carb diets, like the ketogenic diet and Atkins diet call for super-low carb limits, you don't actually need to go that low in order to lose the weight. In fact, eating too few carbs can make weight loss harder, as you miss out on key nutrients (like fiber from whole grains, beans, fruits and vegetables) that can help you to feel full and satisfied on fewer calories. In this easy low-carb meal plan, we keep the carbs low, but not so low that you'll miss out on those important nutrients. Plus, we made sure to include enough protein each day (over 50 grams) to help you feel satisfied while cutting carbs and calories. At 1,200 daily calories, this low-carb high-protein meal plan can help you lose a healthy 1 to 2 pounds per week.
Hi, don’t know if you are still wondering about brands for coconut cream, BUT if you are in NZ go for the Kara brand 🙂 Just come into pak n save store not long ago and is BRILLIANT. I couldn’t understand why people love coconut cream so much by itself and how theirs was going so thick in the fridge (I would only use mine for curries and berry icecreams). Then our store finally brought in the Kara brand about a month ago, and OMGosh what a difference to the cheaper brands it is! It is beautiful and I think (from memory) is really high in fat. Really worth the little extra you have to pay 😉
Use fat as a lever.  We’ve been taught to fear fat, but don’t! Both keto and low carb are high fat diets. Fat is our source of energy as well as satiety. The key to understand, though, is that fat is a lever on a low carb or keto diet. Carbs and protein stay constant, and fat is the one you increase or decrease (push the lever up or down) to gain or lose weight, respectively. So if your goal is weight loss, eat enough fat to be satisfied, but there’s no need to “get your fats in” once you’re satisfied.
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