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.
Firstly read the “How to start” page which will cover how to start slowly and give up the most obvious places of sugar first, then cut back on all carbs such as bread, pasta, rice, starchy vegetables etc. You must also cut back on all seed oils such as canola, sunflower, margarine, spreads etc. These cause inflammation. Go back to healthy fats such as olive oil, butter, coconut oil, etc. Take a look at the lists on the page. To make your own meal plan, take a look at all my breakfast, lunch and dinner recipes. Choose which ones are easy to start with such as scrambled eggs for breakfast, salad and last nights dinner for lunch, and dinner meals made the low carb way. Join us on Facebook and Pinterest too for more ideas and suggestions. Good luck xxx
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.
Another option is to decrease the intake of carbohydrates slowly, over a few weeks, to minimize side effects. But the “Nike way” (Just Do It) may be the best choice for most people. Removing most sugar and starch often results in several pounds lost on the scale within a few days. This may be mostly fluids, but it can still be great for motivation.

The link above is a video to my YouTube channel that helps understand Phase 2 of the Atkins diet or low-carb lifestyle I want to thank whomever is in charge of doing this website because I found a lot of information on here to be quite useful and I appreciate the fact that we can open up and share our ideas with each other I recently lost over a hundred pounds doing this and I just want to show other people with it also I have a Facebook group called healthy living for a healthy life so come join and check this out I wish everybody luck on this adventure of losing weight and becoming more healthy have a beautiful day thanks again
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)
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.
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.
While some low-carb diets allow for the carbohydrates found in plant-based foods, others restrict them almost entirely — namely, the ultra-trendy ketogenic diet. Since these foods contain the highest amount of water and dietary fiber, it's crucial to consider both the short-term side effects (constipation) and the long-term ones (increased risk of GI cancers and decreased immune function).

I’ve tried low carb on and off over the years. It’s never stuck, and I’ve read a lot of advice that just hasn’t make it any more livable for me. I’ve settled on a lowER carb diet, ditching all flours, grains, dairy, and most sugars. I never eat junk food, and cook nearly everything myself. I eat enough fibrous vegetables (broccoli, cabbage, cauliflower…) and leafy greens to stay somewhat full. Water and black/green tea are my only beverages. Even though I gave up fruit for three whole months before, it wasn’t worth it for me. I will never give up fruit again, and the whole fruit-in-moderation advice didn’t work for me, either. Fresh fruit is the very last true culinary enjoyment I have left, and my quality of life without fresh fruit–berries, citrus, melons–plummets. I don’t eat dried fruit, and I work out five to six days a week with high intensity, focusing on large muscle groups; and walk with friends or alone nearly every day. I’d rather exercise more than give up fruit. I just came back from a session with my trainer and after a lean, nutritious lunch working at my desk, just had a snack of about 3/4-cup blueberries before meeting up with a friend in about a half hour for a 5-mile walk. And that snack (I’d have had more if I’d had more berries in the fridge) made today’s workout worth it for me.


Take a break from breakfast: If you’re not hungry, feel free to skip breakfast and just have coffee (with some milk if you want it). Many people find that within a few days of eating low-carb, high-fat meals, cravings and hunger decrease significantly. This can make it easy to skip a meal, perhaps especially breakfast. Skipping a meal is cheap, fast, and might increase the diet’s effectiveness for weight loss and diabetes. See intermittent fasting
Take a break from breakfast: If you’re not hungry, feel free to skip breakfast and just have coffee (with some milk if you want it). Many people find that within a few days of eating low-carb, high-fat meals, cravings and hunger decrease significantly. This can make it easy to skip a meal, perhaps especially breakfast. Skipping a meal is cheap, fast, and might increase the diet’s effectiveness for weight loss and diabetes. See intermittent fasting
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.
Although oil or butter is high in calories, it is very slowly digested and surprisingly does not significantly increase your blood sugar. It makes vegetables taste better and can improve the absorption of certain vitamins and the essential vitamins A, D, E & K are only found in certain fats & oils. Avoid foods containing trans-fats (usually processed foods). Use oils such as olive oil, rapeseed oil or coconut oil. It also helps you feel full for longer so be more generous

If you aren’t already following my Easy Keto/Low Carb Recipe Page on Facebook where I post all my new recipes, you can join here and follow me on Pinterest here. If you are just getting started following a keto diet and would like more information, there are tons of fantastic resources. Amazon has several excellent books you may want to check out here. It’s all about learning what works best for you and your family.


Low-carb diets may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes. Most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily.
Low Carb Breakfast Ideas: You can find lots of keto breakfast ideas here. I typically only drink bulletproof coffee for breakfast as it keeps me full for hours. I recently posted how I make my bulletproof coffee since I had so many of you ask. To keep it simple at lunch, I prefer to eat leftovers, so I am not spending a ton of time in the kitchen during our homeschool day. I have a big family so to make this happen I often double or triple recipes when I prepare dinner.
Hi, I buy my raw, grain free cat food from http://www.naturalpetstore.com.au. Their dehydrated raw food (with all the yucky bits that they need) literally saved my kitty’s life after we accidentally poisoned her with a Yucca plant. 4 vets were useless (wanted to operate or change her diet to their grain filled products). She had never had grains so I wasn’t about to start. I also gave her digestive enzymes which I think Deb at natural pet foods now stocks.
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.
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.
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)
It will take a while to trust and adjust to your new appetite. I personally found when I was low fat and on Weight Watchers, I was ravenous all day long, so to be told eat what you like was difficult to understand. By eating more healthy fats especially, will keep you fuller for longer. And depending on how long you have been dieting for, and how insulin resistant you are, will depend on how long it takes for you to adjust appetite and weight. The odd person gains weight when they start because they don’t listen to their body. Remember to eat until 80% full (it takes a while for your stomach to register you have eaten your meal) and only eat when hungry. Don’t snack if you don’t have to. Are you really hungry or thirsty (similar feelings).
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.

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.
Little known fact: Carbs are actually in almost everything we eat, but in very trace amounts. Let's start with some basic biochemistry: Dietary carbs are made up of sugar molecules called saccharides. Saccharides break down in order to be digested and absorbed in your body, where they are responsible for literally everything: metabolism, tissue and organ function, even the synapses your brain is firing right now!

I personally don’t count anymore as I want this to be as easy and sustainable as possible. I have had years of counting calories and points, and this is incredibly liberating. I just don’t eat any sugars, grains or high carb foods any more so I am incredibly low carb all the time. When I was starting out I counted, just to see where my carbs were coming from and it was an eye opener. And yes you are correct, to go into ketosis anywhere between 20-50g carbs/day. Find out what works for you.
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.
The reason why low-carb plans so often fail most of us is that they're not sustainable for the long term. They often fail to provide a "fallback" plan for what to eat when low-carb foods aren't readily available. Birthdays, holidays, work functions … there's likely at least one scenario in which you'll find yourself eating high-carb foods that don't necessarily "fit" into your plan.
Keto recipes that include nachos?! Oh yes. You’ll begin by making the fat head tortilla chips first. Did I mention you’ll use two types of cheese for this step? Delicious. Next, you’ll load them up with a meaty sauce and finish them off with your favorite toppings, like guac, salsa or sour cream. While these make a delicious keto snack, they’re frankly filling enough to share as a meal.

Good question. There is no doubt that grass fed, free range, organic is best but it is simply out of the price range of so many. What is more important to start with is to eat real whole food as best as you can find. I certainly don’t buy organic all the time. Do what you can when you can. It is more important to change from cereals to eggs rather then getting hung up on a perfect source of egg. Take a look at my food brands page. It needs updating as I change brands all the time as I find better ones, but is helpful. I really try and make this as easy on ourselves as we can. We shouldn’t need a degree in nutrition to eat well. Some sites complicate things far too much. My motto is “do the best you can as often as you can”. I agree, labels are pretty poor and not standardised (net vs total carbs for example). Good luck 🙂

I was on long acting insulin at 44 units twice daily. Short acting insulin three times daily at 25 units each. It was through the lchf eating changes I was able to get down to 5 units twice daily of the long acting and 3 units of short acting twice daily.Quite a difference in med changes. Cholesterol readings went from over 400 down to little over 200. A1c from over 9 to 7. All in a 30 day period. I had only been doing lchf for 30 days when tested. Lost 13 pounds. Stressful times hit me and started eating again. Just now getting back to lchf eating because I know this works. I need this for myself. I felt better, got around better, was much happier. It took time and constant monitoring to reduce my insulins under medial supervision. Was told to keep doing whatever it was I was doing by my pimary care as well as my endocrinologist.
Now if you're thinking you'll just handle the problem by brushing and flossing a little more often, guess again. Since the breath odor is coming from metabolic changes and not necessarily a dental-related condition, traditional breath products are not likely to provide long-lasting relief. On the other hand drinking more water intake can do the trick.
Basic no-cook plates: Away from a kitchen or not wanting to cook for a meal? Sliced deli meats, cheese, and vegetables with dip make an easy lunch. Or boil up a dozen eggs and keep them ready in the fridge to grab for lunch or snacks. A can of tuna or salmon, with some full fat mayonnaise and vegetable crudités, is a simple lunch. Smoked oysters, sardines, herring with raw veggies or a salad are other easy no-cook choices.
Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would be better suited for you. Also, you may want to double check with him/her if the kidney concern was related to high protein, because that is a common misconception about keto – it is not a high protein diet/lifestyle.
My numbers are all excellent. Take a look at my page on the cholesterol myth where I summarise some fabulous books on the subject. Once you go low carb, your triglycerides drop, HDL goes up and LDL becomes the larger fluffy type instead of the small oxidised destructive type. This is an incredible simplification but have a read and see what you think.

Take a break from breakfast: If you’re not hungry, feel free to skip breakfast and just have coffee (with some milk if you want it). Many people find that within a few days of eating low-carb, high-fat meals, cravings and hunger decrease significantly. This can make it easy to skip a meal, perhaps especially breakfast. Skipping a meal is cheap, fast, and might increase the diet’s effectiveness for weight loss and diabetes. See intermittent fasting


Bread, pasta, potatoes, sugar etc. There is no nutritional value in these foods. You may argue that there are fibre and B group vitamins, true, but you gain so much more fibre and vitamins by increasing your vegetable intake and stopping the leaky gut that wheat creates which also reduces your vitamin/nutrient absorption. There is no known bread or pasta deficiency in medicine!
If you’re not sure after your initial test, explore other healthy diets such as clean eating and always have in mind that your number 1 goal should be to avoid overly processed foods (keeping this definition fairly broad of course, as we live in the 21st century and have to adapt to modern age as well, where hardly any of us have time to spend 12 hours a day evolving around food production, gathering and cooking).
I’ve seen young body-builder types with grocery trolleys full of eggs, cans of tuna, lean beef and especially skinless/boneless chicken breasts – so I adopted that habit about 5 months ago. 2 or 3 eggs for breakfast, sometimes with cheese or bacon, a can of tuna with carb-free herbs for lunch, and then a steak or big chicken breast or even some meat-only hot dogs for dinner. I don’t purposely eat more fat than necessary, mostly because the calories are not needed. I have not been hungry AT ALL, even when sitting down to eat. No temptation to “cheat”, either. Result? I am approaching 100 pounds lost (not proud of being THAT fat, believe me) , blood pressure dropped from 170/100 to 122/80, acid reflux totally gone, any joint pain banished, and a closet full of clothes I can wear once again.

Hi Cyn, The numbers are general guidelines but will vary depending on many factors, such as activity level, insulin resistance, weight and more. There is no single magic number, just conventional recommendations that are a good starting point. I will have a macro calculator coming soon that will help determine what is best for each person, but even then it’s an approximation. The only way to know for sure is to test. If keto is your goal, it’s usually best to start lower and then see if you can stay in ketosis when increasing.
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