The first signs of ketosis are known as the “keto flu” where headaches, brain fogginess, fatigue, and the like can really rile your body up. Make sure that you’re drinking plenty of waterand eating plenty of salt. The ketogenic diet is a natural diuretic and you’ll be peeing more than normal. Take into account that you’re peeing out electrolytes, and you can guess that you’ll be having a thumping headache in no time. Keeping your salt intake and water intake high enough is very important, allowing your body to re-hydrate and re-supply your electrolytes. Doing this will help with the headaches, if not get rid of them completely.
Some athletes swear by the ketogenic diet, not just for weight loss but for improved performance in their sport, as well. But Edward Weiss, PhD, associate professor of nutrition and dietetics at Saint Louis University, doesn’t buy it. “I hear cyclists say all the time that they’re faster and better now that they’re on keto, and my first question is, 'Well, how much weight did you lose?'” he says.
Being in nutritional ketosis is a beneficial body state, and a great deal of research is being done on ketosis as it relates to disease. Ketone bodies themselves are beneficial, and have been shown to alleviate many disease conditions through  improvement of cellular energy pathways and mitochondrial health.  Ketogenic diets are now being used to treat medical conditions such as diabetes, epilepsy, autism, Alzheimer's, cancer and others and much of the success of these treatments is rooted in these cellular effects.
But first a little legal and medical coverage: Although I have a Master's degree in Applied Clinical Nutrition, I am not a physician. I do have extensive experience with eating the ketogenic way, and I cured my health problems with a ketogenic diet. I am not guaranteeing that this diet will work for you or cure your health problems. I am just sharing what I know about ketogenic diets. Click here for the full legal disclaimer.
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.

The brain is composed of a network of neurons that transmit signals by propagating nerve impulses. The propagation of this impulse from one neuron to another is typically controlled by neurotransmitters, though there are also electrical pathways between some neurons. Neurotransmitters can inhibit impulse firing (primarily done by γ-aminobutyric acid, or GABA) or they can excite the neuron into firing (primarily done by glutamate). A neuron that releases inhibitory neurotransmitters from its terminals is called an inhibitory neuron, while one that releases excitatory neurotransmitters is an excitatory neuron. When the normal balance between inhibition and excitation is significantly disrupted in all or part of the brain, a seizure can occur. The GABA system is an important target for anticonvulsant drugs, since seizures may be discouraged by increasing GABA synthesis, decreasing its breakdown, or enhancing its effect on neurons.[7]


Yes, too much lean protein—think turkey and chicken—even lean fish—if you’re consuming that and vegetable only, without fat there, you are at risk of throwing yourself out of ketosis. Even eating egg whites without yolks greatly spikes insulin. So look to fatty proteins. Fatty cuts of beef, chicken WITH skin, fattier cuts of beef, lamb, and game. Chuck as opposed to 10% lean sirloin.

If you’d like to receive different weekly meal plans like this with complete and organized shopping lists, delicious and nutritious breakfasts, lunches, dinners, and snacks recipes as well as tips guaranteed to keep you on track with your keto diet journey, make sure to check the Balanced Keto Weekly Meal Plans program. It will take the guesswork and stress out of your diet and help you create the dream body and great health you’ve always desired and deserved.


But first a little legal and medical coverage: Although I have a Master's degree in Applied Clinical Nutrition, I am not a physician. I do have extensive experience with eating the ketogenic way, and I cured my health problems with a ketogenic diet. I am not guaranteeing that this diet will work for you or cure your health problems. I am just sharing what I know about ketogenic diets. Click here for the full legal disclaimer.

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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.
Probably, and there are a few reasons why, Keatley says. For starters, people usually reduce their daily caloric intake to about 1,500 calories a day because healthy fats and lean proteins make you feel fuller sooner—and for a longer period of time. And then there’s the fact that it takes more energy to process and burn fat and protein than carbs, so you're burning slightly more calories than you did before. Over time, this can lead to weight loss.
The low glycaemic index treatment (LGIT)[48] is an attempt to achieve the stable blood glucose levels seen in children on the classic ketogenic diet while using a much less restrictive regimen. The hypothesis is that stable blood glucose may be one of the mechanisms of action involved in the ketogenic diet,[9] which occurs because the absorption of the limited carbohydrates is slowed by the high fat content.[5] Although it is also a high-fat diet (with approximately 60% calories from fat),[5] the LGIT allows more carbohydrate than either the classic ketogenic diet or the modified Atkins diet, approximately 40–60 g per day.[3] However, the types of carbohydrates consumed are restricted to those that have a glycaemic index lower than 50. Like the modified Atkins diet, the LGIT is initiated and maintained at outpatient clinics and does not require precise weighing of food or intensive dietitian support. Both are offered at most centres that run ketogenic diet programmes, and in some centres they are often the primary dietary therapy for adolescents.[9]

The good news is that snacks are totally allowed (and I're not just talking about carrot sticks.) There are plenty of packaged options out there designed for keto fans. FATBAR is one of them. These snack bars have 200 calories, 16 grams of fat, and four grams of net carbs. They're also plant-based and are made with almond or cashew butter, cocoa butter, coconut, pea protein, sunflower seeds, and chia seeds.


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.)
"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~.
Be flexible. We don’t know your personal goal, your budget, your cooking skills, what your favorite foods are or what foods you don’t like to eat so we cannot personalize the meal plan just for you. This plan is just to give you ideas of what to cook for breakfasts, lunches and dinners. So please feel free to adjust and personalize it to make it work for you.
Meal prepping is the secret to eating on a tight budget. It allows you to buy the items that are on sale, in bulk, and prepare them for quick access throughout the week. The meal prep detailed here took us about 2 hours of “active time” and another 3 hours of “passive time”. The passive time was mostly waiting for the chicken to cook/cool. The items we prepped for this meal plan are:

When you eat foods high in carbohydrates and fat, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat, high carbohydrate diets (NOT keto).

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