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.
my children regularly make themselves smoothies, bacon (2 minutes in the microwave covered with kitchen paper), scrambled eggs with cheese in the microwave (mix 2 eggs, cheese, milk – 1 minute, stir, 30 seconds, stir, 30 seconds, stir). They used to moan and complain there are no cereals in the house, but they have learned to cook their own breakfasts and look for what ingredients we have rather than reach for a box of cornflakes
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

"One of the primary places where you are going to see metabolic changes on any kind of diet is in your gastrointestinal tract -- and that can include a change in bowel habits often experienced as constipation," says Sondike, who is also credited with conducting the first published, randomized clinical trial on low-carb diets. The reason, Sondike tells WebMD, is that most folks get whatever fiber they consume from high-carb foods such as bread and pasta. Cut those foods out, and your fiber intake can drop dramatically, while the risk of constipation rises.
"Your body will often shift metabolism when you do something different to it -- but it equalizes -- you see a rapid shift and a return to normal -- and the longer-term studies show normal results in this area," says Sondike. Still, he tells WebMD it's a "smart idea" to take a calcium supplement beginning at the start of your low-carb diet to safeguard against a possible deficiency. Tofu can also be a good source of calcium.

Hi Libby. Re foods to eat. Still a newbie and exploring all this. Re the foods for example cocnut cream- is there a specific brand or type you,should buy? Same with butter and meats- re grass fed versus grain fed. Coconut oil- is there ones you should or shouldn’t use brand wise. Lchf site says grass fed meat and butter. Does it have to say organic on the butter. Labelling is really bad in regards to this. And your cheeses- re Brie for,example- are they all they same or are there certain ones of them you have to buy ? This goes for all cheese that you can have to- are there ones better for you than others?
If you want to lose weight, then cut the carbs down until you start dropping. It’s always a balancing act. After decades of Weight Watchers and other crazy diets I now don’t count a single thing. It is the most intuitive way of eating for me for over 3 years now. I pretty much stay at goal weight and still enjoy my red wine, 90% chocolate at weekends and some occassional low carb baking.
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.
×