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.
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.
Some diets cut calories from all macronutrients (protein, fat and carbs) in equal amounts. Others cut from fat, and some buzzy types cut from carbs. But the end result is the same: You cut calories, you'll lose weight. If you eat them in excess, you'll gain weight. So just because you've eliminated one macronutrient doesn't give you free rein to chow down on another type of food!
Hi Jose, I don’t have cheat days at all. If I do ever splurge, it is possibly eating too many low carb goodies I make myself. I just have completely lost the taste for junk food. As for weight loss, eating lasagne and cheesecake, pizza, burgers and nutella can easily undo all your hard work for the entire week. Why not try to have a cheats meal rather than a cheat day? Part of the ethos of going low carb is to eat unprocessed food so I have recipes for all of these foods you still love and can enjoy them AND stay low carb. Try my sugar free nutella, low carb waffles, FatHead pizza, bunless burgers, cheesecake. I am sure a major reason for LCHF being so successful long term is because eventually we don’t actually want junk food, it’s not a treat anymore. This for me, is groundbreaking as someone who has dieted all my life.
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.
I started seeing a nutritionist, who has started me on a B-12 injection 2 times monthly, and a LCHF diet. He wants me to stay between 20-35 carbs daily for at least 3 months. He says I need to buy ketone strips, to make sure I don’t go into ketoacidosis, however, I am otherwise healthy, and not diabetic. Is this something I need to be overly concerned about? I’m on my 4th day of approx. 25 carbs daily, and other than a slight headache, I feel fine.

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.


Each day, we've given you an idea for breakfast, lunch, healthy dinner recipes, and snacks. You will love how easy and delicious these low carb recipes are to make. If you follow this low carb meal plan, you will definitely be on the right path towards a healthier lifestyle. These low carb diet recipes include options the entire family will love, too.
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.
Weekends can be difficult if you are surrounded by others not eating this way, or eating out. Take little bags of nuts with you, cubes of cheese, slices of deli meat, squares of dark chocolate or go for creamy coffees, they tend to keep me full for hours. When eating out, go for simple dishes such as steak and blue cheese with veggies, salads but no croutons, think meat’n’veg and no sauces is an easy way to continue when out. Some cafes sell frittatas with no pastry, quiche, etc. Even if you buy a huge meat and salad wrap then deconstruct it and eat the filling is another good option. Once you start getting the idea, you can adapt most things. Good luck Shireen 🙂
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.
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.
Weekends can be difficult if you are surrounded by others not eating this way, or eating out. Take little bags of nuts with you, cubes of cheese, slices of deli meat, squares of dark chocolate or go for creamy coffees, they tend to keep me full for hours. When eating out, go for simple dishes such as steak and blue cheese with veggies, salads but no croutons, think meat’n’veg and no sauces is an easy way to continue when out. Some cafes sell frittatas with no pastry, quiche, etc. Even if you buy a huge meat and salad wrap then deconstruct it and eat the filling is another good option. Once you start getting the idea, you can adapt most things. Good luck Shireen 🙂
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.

Lunch: pat dry chicken and cut into cubes. Lightly (!) salt and pepper. Heat a skillet over medium heat, once hot add coconut oil and fry chicken cubes until brown from all sides. Remove chicken, and add crushed garlic, curry paste and fish sauce to pan. Stir until fragrant and remaining oil in pan and curry paste are well combined. Then add coconut milk and whisk until well combined. Simmer and reduce sauce until desired consistency (1-3 minutes). Pour sauce over chicken and sprinkle with sesame seeds. Serve with baby spinach.
Anyone who's dieted knows how demoralizing it feels when you've been working so hard to lose weight, only to watch it come back even faster than it went away. Since it's only human nature to feel so darn defeated, we can't help but kick ourselves and say "I give up!" That leads us right back to where we started: diving head first into the bread basket and eating way more than half of our calories from carbs per day.

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).
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