The ketogenic diet is a mainstream dietary therapy that was developed to reproduce the success and remove the limitations of the non-mainstream use of fasting to treat epilepsy.[Note 2] Although popular in the 1920s and 30s, it was largely abandoned in favour of new anticonvulsant drugs.[1] Most individuals with epilepsy can successfully control their seizures with medication. However, 20–30% fail to achieve such control despite trying a number of different drugs.[9] For this group, and for children in particular, the diet has once again found a role in epilepsy management.[1][10]
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.

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These samosas are genius! The dough is made from almond flour and mozzarella cheese, but it doesn’t taste — or feel — cheesy at all. Inside, there’s a delicious veggie filling of cauliflower and onion, seasoned with garam masala, cumin, fresh ginger and other spices. These little keto snacks are perfect when you’re craving Indian food. They’ve got all the flavor without the carbs.
Keto bombs are snacks that ketogenic dieters love because they’re healthy, delicious cheat foods that are high in fat, but virtually devoid of carbs and protein. I have a lot of videos on how to make keto bombs, but you don't have to have them with each meal. The goals would be to have one a day. Dumping a lot of butter or coconut oil into your coffee may not work for you. Some people can digest it, and some people can't.
One downside to a ketogenic diet for weight loss is the difficulty maintaining it. “Studies show that weight loss results from being on a low-carb diet for more than 12 months tend to be the same as being on a normal, healthy diet,” says Mattinson. While you may be eating more satiating fats (like peanut butter, regular butter, or avocado), you’re also way more limited in what’s allowed on the diet, which can make everyday situations, like eating dinner with family or going out with friends, far more difficult. Because people often find it tough to sustain, it’s easy to rely on it as a short-term diet rather than a long-term lifestyle.

Yvette, Oh no, sorry to hear about the chicken not being cooked! Was the chicken frozen to start with? If so, be sure to add 5 minutes to your Instant Pot cooking time (on manual high pressure). When we tested this, we literally just put everything into the IP (nestled down into the liquid, of course), and let it do its thing. The cream cheese softened, and when it was done cooking we removed the chicken to shred it, and the sauce stirred together nicely.
When we devised this keto on a budget meal plan and shopping list we wanted to create something that was truly all-inclusive. Therefor we have things like butter and salad dressing included. Most people will have a lot of the basics already in their kitchen, so you could be pulling this plan off for well under $5 a day. Further down in this post we will talk about possible substitutions you could utilize to make this plan even healthier and cheaper with bulk purchases of a few items you’ll be using frequently on your keto journy!

Typically packed in oil with heads removed, these are easily forked and eaten for a perfect low-carb snack. If you’re wondering what they taste like? They taste like a mild tuna, actually. They often come in flavors such as jalapeno and tomato sauces for some added delight. Don’t knock it till you try it, and they’re fairly inexpensive, so they’re worth a shot.

After about two to seven days of following this eating routine, you go into something called ketosis, or the state your body enters when it doesn't have enough carbs for your cells to use for energy. Then it starts making ketones, or organic compounds that your bod then uses in place of those missing carbs—and oh, it also burns fat for more energy, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.
Forget the heavy casserole recipes and try this low-carb pot pie tonight! Nothing says comfort food like a chicken pot pie. This low-carb pot pie recipe skips the traditional gluten-filled dough of chicken pot pies and replaces it with cauliflower for a more low-carb option. I simply suggest switching out the cornstarch with arrowroot or tapioca starch.
The main criticisms include fears about fat intake and the process of ketosis.The argument over whether saturated fats are unhealthy has been settled in the research literature (they are not). If you need more info, there are several good books to read on this subject.  For more information about the type of fats to eat, see the saturated vs unsaturated fats page.  The right side column on that page has books which provide more information.
I read through most of the comments and deglazed the instant pot after cooking the bacon, laid the chicken breasts in the pot so there was no stacking, cut softened cream cheese into cubes and dropped them in, sprinkled seasonings over everything. After pressure cooking for 15 minutes, I did the manual release (smelled so good), took off the lid, and…the chicken isn’t even close to being cooked all the way through! It wasn’t frozen. What happened?
Eggs are a healthy, nutrient-dense food that has been incorrectly maligned for years. Cholesterol in food doesn’t increase cholesterol in your blood, so eat eggs liberally – they’re packed with protein and lutein, and they fill you up for hours. Make a healthy omelet with some cheddar, crumbled breakfast sausage, and shredded spinach and you’re already looking at over 30g of protein, just for breakfast! Spinach is a great source of magnesium and potassium, too. Add some sea salt and you’ve got a big dose of electrolytes that are so vital to maintaining energy and staving off headaches. Get the recipe and instructions

Implementing the diet can present difficulties for caregivers and the patient due to the time commitment involved in measuring and planning meals. Since any unplanned eating can potentially break the nutritional balance required, some people find the discipline needed to maintain the diet challenging and unpleasant. Some people terminate the diet or switch to a less demanding diet, like the modified Atkins diet (MAD) or the low-glycaemic index treatment (LGIT) diet, because they find the difficulties too great.[41]


A ketogenic diet, or keto diet, is a very low carbohydrate eating plan that forces the body to use fat rather than glucose as a primary energy source. When you follow the plan, you build meals around fatty foods and significantly restrict your intake of carbohydrates and protein. As a result of that macronutrient balance, acids called ketones are produced in the body. When ketone levels are high enough, the dieter is in a state of ketosis.


Each meal you have to judge how much fat you need. If you’re really battling a high appetite/high craving day or week, you might want to add more fat, especially at breakfast to trim your appetite throughout the day and enable you to go longer without cravings and hunger. Ketosis in general suppresses your appetite, so your hunger will be greatly reduced. You're going to be able to go many hours without eating. So let the hunger dictate how much fat you eat. If you're not hungry, cut down on the fat and go a little bit lighter. You might need a little bit more fat sometimes, but don't go crazy, because that's going to slow you down.

Raw Coconut Butter — This is made from blended coconut meat, and provides us with a delicious way to get plenty of coconut fat without missing out on our favorite coconut flavors. Make sure the coconut butter you find has no added sugar — and, most importantly, don’t overdo it. Coconut butter is packed with calories which can slow your weight loss.
'Studies have shown that compared to energy-restricted diets (ie cutting down on overall calories in a day), low-carb diets may be more effective for weight loss in the short term,' says Dr Barclay. 'This is partly due to decreases in body glycogen stores (in the liver and muscles), and the associated water loss that occurs (which collectively weighs about 2kg in a typical adult).'

But even if you’re not trying to lose weight, the keto meal plans might appeal to you. By limiting sugars and processed grains, you lower your risk of type 2 diabetes. Eating an array of heart-healthy fats, like nuts, olive oil and fish, can decrease your risk of heart disease. And while some people stick to a super strict keto diet, with 75 percent of their diet coming from fat, 20 percent from protein and just five from carbs, even a less intense, modified version can help you reap the keto diet’s benefits.
macronutrient ratios in line: "Fat should be used as a satiating nutrient. People don't necessarily need to eat fat bombs and put extra fat on their food or in their coffee just to make it high-fat," says Mavridis. While this is a good strategy for when you're transitioning from a glucose-dependent diet to a fat-fueled one, it's not necessary once you’re fat-adapted, she adds. This is where intuitive eating comes into play. Learn to pay attention to your hunger cues. "If you’re feeling hungry shortly after a meal then you probably did not have enough protein or fat. But if you’re full and satiated, there is no reason to consume excess quantities of fat," explains the health expert.
Some benefits of going keto are difficult to dispute. Following a high-fat, low-carb diet can be a solid strategy for rapid weight loss and blood-sugar control. The keto diet can also be great for children with tough-to-control epileptic seizures. For decades, people have seen stellar results managing those conditions on a keto diet with the help and guidance of professionals.

Low carb dinners can be a daunting task. We’re making it easy with our collection of mouth-watering, low carb dinners. They’ll have you itching to get in the kitchen and start cooking. We’ve got all the low carb dinner ideas you’re craving and more. Whether you’re in the mood for a keto dinner like a casserole or a steak, you can find all the low carb dinner recipes you need to keep you and your family happy!
"Since many of these foods are the primary source of fiber in our diets, many people that start the keto diet will notice constipation as a side effect of eliminating those carbohydrate-rich foods," Fillenworth says. "Fiber is crucial to maintaining consistent bowel movements, helps to keep our GI system healthy, and creates a feeling of fullness when eating." Women should aim for 25 grams of fiber per day to keep things ~regular~.
The main criticisms include fears about fat intake and the process of ketosis.The argument over whether saturated fats are unhealthy has been settled in the research literature (they are not). If you need more info, there are several good books to read on this subject.  For more information about the type of fats to eat, see the saturated vs unsaturated fats page.  The right side column on that page has books which provide more information.

Although there are many seed-based crackers available on Amazon, Davidson says these flaxseed crackers are a winning keto pick, because they're relatively low in carbs and provide a decent amount of fiber. They're also high in omega-3, a fatty acid that's beneficial for a healthy brain, skin, and heart. Davidson recommends adding some flavor and creaminess by spreading some Laughing Cow Cheese on top.
Fat is the cornerstone of the keto diet, making up the bulk of calories. An individual consuming 2,000 calories per day would need to consume 144 to 177 grams of fat. Fats make up 70-80% of your calories. Since fat is the main source of nutrition on a ketogenic diet, it’s important to source high-quality, healthy fats, which you’ll read about below.
When you get to one meal a day, just make sure the meal is a robust one, containing all the needed nutrients to fortify your body with vitamins, minerals, amino acids, those important fatty acids, trace minerals—all of it. (This can be aided with green drink powders and high-quality electrolyte supplements that will help you get your daily requirements for potassium.)
There are many scenarios that can cause constipation with the ketogenic diet. Most people assume it’s a fiber issue; but it’s not that simple. You want to compare what you were doing before ketosis and after. Look at the change in vegetable fiber consumption; if you don’t have enough gut bacteria to digest all these vegetables, they will cause bloating, constipation, gas and all kinds of digestive issues. Some people can digest vegetables and others can’t. Some people can’t digest cabbage or cruciferous veggies. So, you might have to switch to less fibrous vegetables, such as various kinds of lettuce, and especially kale and beet greens, for your potassium. Electrolytes greatly help with constipation, too. If you need more support getting electrolytes, try my electrolyte powder. It helps supply the 4,700 mg a day of potassium you need, which is hard to manage without eating loads of vegetables. 
Who says dessert can’t be keto-friendly? This sugar- and sugar alcohol-free treat is made from 100-percent stone-ground South American cocoa beans and sweetened with monk fruit and non-GMO soluble vegetable fiber, making it both low in carbs (just three net grams per ounce) and melt-in-your-mouth creamy. Throw in a handful of earthy, buttery almonds for good measure and you’ve got something that’ll appease your sweet tooth without ruining your diet.
You’re very welcome, Judy! I’m glad it’s helpful. If you are keto (as opposed to low carb), unfortunately peaches would not allow you to stay in ketosis. You can check my keto food list to help determine what is keto friendly. Of course, there are worse things than fresh fruit 🙂 but in the end our bodies still see the sugar. That being said, it doesn’t mean you sabotaged the whole day. Just pick up again – you got this!! (And for next time, try some fresh berries in moderation when you’re craving fruit.)

Note: I do all of my food shopping at a bulk / warehouse store to get consistent low prices.  Specifically, I go to BJ’s.  All of the above can be bought in bulk in one trip for not too much money.  Also, certain items last more than a week.  For example I normally buy 5 dozen eggs in one package which lasts multiple weeks.  Same with bacon, cream, etc. That’s it folks!  Let me know what you think or if I forgot anything.  I’ll try and post another one soon! Make sure to like Caveman Keto on Facebook for more updates.  If you try out this meal plan, take a pic of your prepared food and link it in the comments, here’s mine:
The ketogenic diet achieved national media exposure in the US in October 1994, when NBC's Dateline television programme reported the case of Charlie Abrahams, son of Hollywood producer Jim Abrahams. The two-year-old suffered from epilepsy that had remained uncontrolled by mainstream and alternative therapies. Abrahams discovered a reference to the ketogenic diet in an epilepsy guide for parents and brought Charlie to John M. Freeman at Johns Hopkins Hospital, which had continued to offer the therapy. Under the diet, Charlie's epilepsy was rapidly controlled and his developmental progress resumed. This inspired Abrahams to create the Charlie Foundation to promote the diet and fund research.[10] A multicentre prospective study began in 1994, the results were presented to the American Epilepsy Society in 1996 and were published[17] in 1998. There followed an explosion of scientific interest in the diet. In 1997, Abrahams produced a TV movie, ...First Do No Harm, starring Meryl Streep, in which a young boy's intractable epilepsy is successfully treated by the ketogenic diet.[1]
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.

People can’t stop talking about the ketogenic diet, and social media is filled with photos and posts from people who credit this high-fat, low-carb plan for their significant weight loss. If you're interested in giving keto a try, consult your doctor first—and then test it out by swapping your usual go-to snack for a keto version. These blogger- and nutritionist-inspired snack recipes are the ones we’ve been seeing all over Pinterest.
To make Crack Chicken in a slow cooker, add the chicken and cream cheese to the slow cooker. Whisk together the water, vinegar, chives, garlic powder, onion powder, crushed red pepper flakes, dill, salt, and black pepper in a small bowl and pour on top. Cook on LOW for 8 hours. Remove the chicken and shred it, and then add it back to the pot and stir in the cheddar. Cook the bacon in a skillet on the stovetop until crispy; cool the bacon and then crumble it on top.
This ingenious take on a hasselback potato is low-carb but now low on taste. It’s full of all the best potato fixins, like cheese, sour cream, green onions and, of course, bacon! (Just opt for turkey or beef bacon.) Instead of a carbohydrate-heavy potato, though, it’s all loaded into a firm, roasted zucchini. This is a terrific keto-friendly way to use up all that zucchini growing in the garden!
If you want to slam a protein shake post-workout, that's probably fine as long as you've got room for it in your macros. But shoot for one that is very low—like, zero—in carbohydrates. Pure isolates, such as Signature 100% Whey Isolate, are extremely low in carbohydrate. If you struggle to fit fat in during the day, toss a tablespoon of olive oil in with your shake. You won't taste it, and it gives a quick 13-14 grams of fat.

Ariel Warren is a Registered Dietitian, Diabetes Educator, graduate from Brigham Young, and was diagnosed with Type 1 at the age of 4 years old. Ariel understands diabetes and enjoys working with clients to improve their blood sugar management, healthy eating, weight loss, fitness, and pregnancy. For coaching from a T1D Dietitian, you can contact Ariel directly, through her website: arielwarren.com.
However, ALSO be aware that most doctors get very little training on nutrition and don't understand the general effect of foods on the body. They are also taught that ketosis is dangerous, and so they know even less about ketogenic diets. Hence, if you ask your physician about this diet, you may get push back and a scary "ketosis-is-dangerous" sermon.
I am just starting and would like to get the maximum out of this new lifestyle change ( I hate the word diet haha) the recipes I’ve seen on here look amazing and sound better that the junk I’ve been subjecting my body to I cannot wait to start seeing the results. The only question I have is I cannot stand just drinking regular water can I use crystal lite in my water to give it flavor?
Everyone wants to save money right? Well, this blog post will lay out a comprehensive plan for saving money while eating a healthy keto diet. Low carb on a budget is simple, it just takes some planning and flexibility to use whatever is on sale. Before we get too far into it I’d like to lay out the whole suite we have put together for anyone looking for more info on the specifics of this plan:
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!
Thai and stop me from eating this whole bowl of Spicy Thai Zucchini Noods with cashews and Loch Duart Fresh Salmon made fresh by my peeps at Urban Remedy! Day 2 and I’m feeling so fly. I actually feel satisfied after eating the meals and snacks (yes there are snacks!!). They are full of healthy fats and fiber filled veggies and guess whose janky digestive system is actually loving it?! This girl. Also, I was telling my roommate, every meal has been fresh, crisp, flavorful and truthfully so good. Like a 10/10 will order again which is saying a lot as I can be very picky when it comes to ordering food!
Fat is the cornerstone of the keto diet, making up the bulk of calories. An individual consuming 2,000 calories per day would need to consume 144 to 177 grams of fat. Fats make up 70-80% of your calories. Since fat is the main source of nutrition on a ketogenic diet, it’s important to source high-quality, healthy fats, which you’ll read about below.

"Sunflower seeds are a great snack option whether you follow a keto diet or not," says registered dietitian Katey Davidson, M.S., R.D. Although all sunflower seeds are an excellent source of healthy unsaturated fats, protein, and vitamin E, many companies use flavorings to season their products which can be high in both salt and sugar, says Davidson. She recommends Terrasoul Superfoods because they aren't flavored or salted. And with only 6 grams of carbs and 1 gram of sugar (per one 1/4 cup), you won't have to worry about these seeds throwing you out of your hard-earned ketosis. However, Davidson says you'll want to aim to eat just a handful of seeds, which is considered a serving. (Related: This keto smoothie recipe is delicious even without a ton of fruit.)


A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets.3A study in the long-term effects of a ketogenic diet shows a significant reduction in cholesterol levels, body weight, and blood glucose. Read more on keto and cholesterol >
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