Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis. Individual results may vary.
What a fabulous start you are making. There is no denying the change will take some time. I know as I have a fussy 7 yr old who even used to hate roast chicken, and last night he went back for thirds!!! or cauliflower rice (makes me a happy mumma). If your daughter loves fruit that is great, but try and get her onto the less sugary fruits and nutrient dense ones like berries and add some cream to keep her full. Take a look at my Kids pages for more ideas and tricks. I always let my youngest choose 1 thing on the plate he doesn’t have to eat but he has to eat the rest, he thinks he has some control so is happy. Just keep trying and do the best you can and be proud of what you are able to change then look back to see how far you have come.
Meal plan Cheese lovers, your time has finally come! It’s basic knowledge (among cheese lovers, at least) that cheese makes everything taste better, so we’re dedicating this week to this wonderful ingredient. You’ll enjoy various types of cheese such as mozzarella, cheddar, feta, goat cheese… and we won’t skimp on the cream cheese either. Not a member yet? Try it out 1 month for free.

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


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.
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.
What else happens when we break down muscle glycogen? We lose water weight! Our muscles store about 3 grams of water for every gram of glycogen, meaning we can lose quite a bit of weight right away when we tap into glycogen stores for fuel. That's why someone who loses weight in "just one week!" from a low-carb plan is likely losing water weight, not necessarily real weight that stays off over time.
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!
Low-carb diets may improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than do moderate-carb diets. That may be due not only to how many carbs you eat but also to the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs — such as whole grains, legumes, vegetables, fruits and low-fat dairy products — are generally healthier choices.
I have just moved from South Africa, where lchf is commio and very supported, to the Isle of Man, where people just don’t seem to be in the know. I am BATTLING to find my foods, especially grain-free beakfast ‘cereal’, mixed seeds and psyllium husk for baking into crisp breads. Can anyone let me know where to get them, please? Is there anywhere online that would supply them?
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.

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
Low-carb diets may improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than do moderate-carb diets. That may be due not only to how many carbs you eat but also to the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs — such as whole grains, legumes, vegetables, fruits and low-fat dairy products — are generally healthier choices.
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.
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.

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.


Hi. I stumbled on your site via FB. I follow a lot of the advice you offer already. I typically eat scrambled eggs with turkey, a piece of wholebread toast and coffee for breakfast, salad and breast of chicken with vegetables for lunch and something similar (chicken or red meat or salmon) for dinner, with 2 snacks of 3 rice cakes with 150 gr. of turkey and a protein shake if I go to the gym (weights training 3x week). In the first 3 months of eating like this my % fat went down from 17.5 % to 14 % (44 yr old male), while keeping weight constant, but another 4 months later I stay the same. I wanted to ask, if I want to continue to lose fat, should I:


Net carbs is simply total carbs minus fiber and non-digestible sugar alcohols, like erythritol. (This doesn’t apply to high glycemic sugar alcohols, like maltitol.) We don’t have to count fiber and certain sugar alcohols in net carbs, because they either don’t get broken down by our bodies, are not absorbed, or are absorbed but not metabolized. (Read more about sugar alcohols here.) 

Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis. Individual results may vary.
I have just moved from South Africa, where lchf is commio and very supported, to the Isle of Man, where people just don’t seem to be in the know. I am BATTLING to find my foods, especially grain-free beakfast ‘cereal’, mixed seeds and psyllium husk for baking into crisp breads. Can anyone let me know where to get them, please? Is there anywhere online that would supply them?
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.
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.
No deep fryers or air fryers needed for these wings! Forget those greasy chicken wings you’d order at a restaurant and opt-in for these homemade guiltless garlic parmesan wings. You won’t find rancid vegetable oil, gluten or a deep frier here — just avocado oil, healthy pecorino romano and free-range, organic chicken for a twist on an otherwise unhealthy classic.
Super low carb or Carb free are the only diet that worked me and it was HARD…I became a raging beast during the 1st 2 weeks. But for 3 months straight, I lost about 30lbs. Unfortunately my weight all came back and then some when I started going back to school and eating carbs again due to stress and lack of prepping ahead of time. Now I definitely want to go back and stay low carb as much as possible. Reading this is helping to motivate me 🙂 thank you.
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.
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