I am grateful for stumbling upon this website…I think my biggest challenge will be removing my favorite International Delight Coffee creamer from my daily cup of coffee…I can do that gradually. I am glad that you stress “STRIVE FOR IMPROVEMENT, NOT PERFECTION”…that’s real life. I do have weight loss goals but my main goal is to avoid Type 2 diabetes. Thankfully I have been working out regularly since the beginning of the year. Again many thanks I will be visiting your site often. God Bless you!
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.
Potatoes and gravy are total comfort food — and luckily, there’s a keto version. These are made with cauliflower, which is quite low-carb, particularly when compared to potatoes. Made with cream, butter, rosemary and parmesan, this mash is creamy, full of flavor and smooth. You’ll finish it all off with a stock-based gravy, that would be perfect on a roast, too.
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.
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.
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!
Hi I’m new to Keto. I have been reading about it, and understanding what to eat and what not to eat. My problem is I’m not sure if I’m doing it correctly. I’m constantly hungry whereas information reads that I will never be hungry. I use fats as required along with topping up with vegetables in my meals yet this does not fill me up. I haven’t experienced the Keto flu and I’ve even put on weight! I have been doing this for about 3 weeks now. Any ideas where I am going wrong.

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
There are many Keto friendly foods that you can find at your local grocery store when shopping for a Keto Diet Recipes. Below, I’ve included links to a general shopping list as well as store-specific lists for your convenience. Make sure to print out The Very Basic Keto Shopping List to keep handy when you go shopping. Remember, you won’t need every item on this list, you can stock your Keto pantry as items are needed.
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.
Keep up electrolytes. The major electrolytes in our bodies are sodium, potassium and magnesium. Because a low carb diet (especially a keto diet!) reduces the amount of water you store, this can flush out electrolytes and make you feel sick (called “keto flu”). This is temporary, but you can avoid or eliminate it by salting your food liberally, drinking broth (especially bone broth), and eating pickled vegetables. Some people also choose to take supplements for electrolytes, but it’s best to first consult a doctor that understands and supports keto/low carb lifestyles.
Now I am having the same problem with my youngest when he turned 1 -_- BUT I have discovered a few months ago both my boys will happily scoff back a vege/chicken curry I make, so I make that once or twice a week (I roast up 2 big chickens and cook extra veges, then use the left overs the next day to make it. Or sometimes make up Cauliflower curry soup from the Wheat Belly book if cauliflower is nice and cheap, and use that.) Unfortunately they will only eat it with rice, but for me personally I would rather them have a decent amount of veges a couple of days a week than cut out the rice completely so it is a compromise I am willing to take 🙂
Carrie, I highly recommend a support group. I personally know a woman “Amanda Rose” who recently lost half her body weight through the Keto Diet and intermittent fasting. You should totally join her Facebook Group. It’s called “Eat Like a Bear” and you can find it by entering the group’s name in the Facebook search bar. She is so amazing and so supportive for people struggling to lose the weight.
I have been LCHF for 4 weeks 20g or less carbs daily track everything but my blood ketone 1.3 -.3 – .6 To get benefits of ketone my reading shld be at least 1.5 My foods have included live yoghurt 1 TB milk = 1 tsp per 3 cups of tea 50 g raspberries . Cld these be interfering? To work out my macros I based my cals/day 1300 I thought fat amount is remainder of cals after 20g carbs and 90 g protein. Is 90g protein too high.Female 60 20mg to lose mod active. I feel very fatigued How can I get my blood ketone up? Thank you plse can you email me
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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