A Comprehensive Beginner's Guide
What is a Keto Diet? A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates. Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. Make keto simple and easy by checking out our 30 Day Meal Plan. Get meal plans, shopping lists, and much more with our Keto Academy Program. Looking for Something Specific? There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical appl Continue reading >>
Breaking Keto Weight Loss Stalls – Interview With Leanne Vogel
About Keto Weight Loss Stalls Have you ever experienced a weight loss stall while doing a ketogenic diet? A lot of people come to me after trying to do keto on their own and then reaching a seemingly unbreakable plateau. Most people think the solution to this problem lies solely in the fine tuning of calories, macros and exercise, but the truth is that there are some much deeper issues at play here. If they are not addressed, the weight loss stall will most likely not be easily broken. In this interview with Leanne Vogel, creator of the amazing blog Healthful Pursuits, aside form our usual silliness, we address some very serious topics: the true reasons why you can not keep losing weight! Watch this great video and learn some great information about breaking keto weight loss stalls Points of interest in the video: 2:45 Water weight and weight stalls 4:38 Broken metabolism 5:27 Eating enough calories 6:17 Sex hormones and weight loss 6:50 Cortisol 7:11 Thyroid 8:30 When you eat enough calories 9:30 Keeping track or not 11:00 Leanne’s Program 13:25 Vivica and Leanne’s world domination plan 14:18 Leanne’s carb up experiment 16:13 Toxic load and weight 17:34 Vivica’s Program and food sensitivities 18:40 Leanne’s favorite herbs 19:06 Detoxing modalities 21:12 Stress and obsessively tracking 22:08 Leanne and blood test results for hormones 23:33 You tube channels for resources 24:22 Carbups Links of resources discussed in the video: 3:45 Keto Electrolyte Drink 11:03 Leanne’s Fat Fueled Program 17:34 Vivica’s The Healing Foods Method Program 23:32 Leanne’s You tube channel and Vivica’s Youtube channel Leanne’s Bio Leanne’s not just any holistic nutritionist; she’s the holistic nutritionist that real people from around the world come to for real advice. Continue reading >>
Top 15 Reasons You Are Not Losing Weight On A Low-carb Diet
Weight loss isn’t a linear process. If you weigh yourself every day, then there will be days where the scale goes down, other days where it goes up. It doesn’t mean that the diet isn’t working, as long as the general trend is going downwards. Many people lose a lot of weight in the first week of low-carbing, but it is mostly water weight. Weight loss will slow down significantly after that initial phase. Of course, losing weight is not the same as losing fat. It is possible, especially if you’re new to weight lifting, that you are gaining muscle at the same time that you’re losing fat. To make sure that you’re losing, use something other than just the scale (which is a big, fat liar). Use a measuring tape to measure your waist circumference and have your body fat percentage measured every month or so. Also, take pictures. Take note of how your clothes fit. If you’re looking thinner and your clothes are looser, then you ARE losing fat no matter what the scale says. Bottom Line: Weight loss isn’t linear and there’s a lot more to weight than just body fat. Be patient and use other ways of measuring than just the scale. Some people are more carb sensitive than others. If you’re eating low-carb and your weight starts to plateau, then you may want to cut back on carbs even further. In that case, go under 50 grams of carbs per day. When you go under 50 grams per day then you’re going to have to eliminate most fruits from your diet, although you can have berries in small amounts. If that doesn’t work either, going under 20 grams temporarily can work… eating just protein, healthy fats and leafy green vegetables. To make sure that you’re really eating low-carb, create a free account on Fitday and log your food intake for a while. Bottom Line: If you ar Continue reading >>
What Is Keto?
Full Disclosure: This is copied directly from the Keto Subreddit. They did a lot of great work and it will be impossible to create anything more comprehensive as this. Please visit at: The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. It has a lot of health advantages compared to the standard western diet. Most people do keto because of the weight loss, but it also has other health advantages like lowering risk for heart disease, diabetes, cancer, stroke, and much more. Just follow these simple rules: Low in Carbs Less than 50g/day for most people, better below 20g. Fiber isn't counted in your carbs. Vegetables are perfectly acceptable. Moderate Protein Enough Fat Majority of energy Variable depending on goals of weight loss or maintenance The Right Kinds of Fat Eat monos and saturates for fuel (butter, olive oil, coconut oil) Limit high polyunsaturated sources (soy, corn, cottonseed) Keto Flu Supplement sodium 2g/day (e.g. drink 1-2 cups of broth per day) Replace magnesium to stop muscle cramps Drink lots of water When in Doubt, Eat Less Carbs When in Doubt, Eat More Fat The Standard Approach What is the premise of a low carb, keto diet? Low-carb diets are essentially programs that lower carbohydrate intake below 100 grams; strict ketogenic diets are a subset of low carb diets that typically only allow < 50g of carbohydrates per day. The general recommendation of /r/keto is to start with 20g of net-carbs per day. This limit does a good job of eliminating junk foods, refined carbohydrates and any other “fattening” foods. The full premise of a keto diet is far more than just minimizing carbs, it is a lifestyle about overall health. The diet promotes long, intense bouts of energy, an increase in healthy, delicious food and an overall better ou Continue reading >>
Breaking A Weight Loss Plateau
I know all about how annoying a low carb diet weight loss plateau can be. In 2008, I began to change my eating habits in order to address some serious health problems. I also wanted to lose the excess weight I had accumulated over the years while eating a poor diet full of processed junk food. It took several years and I still struggle with my weight, but then I'm a work in progress. The Most Common Causes of a Weight Loss Plateau Here is my opinion, born of my individual experience, on the most common causes of a weight loss plateau. If you are following a ketogenic diet, and not losing weight, or the weight loss is inconsistent (going down one week and up the next), here are some of the most common causes: Eating more carbohydrate than you think (fruit, nuts, and yogurt are the particular culprits here). I call this carb creep. Eating more calories than your body can handle without storing (this is usually the result of a very high fat intake - for me, too much dairy). You want to be burning your stored fat, not excess fat from your diet. Eating large amounts of low carb foods that elevate insulin. Dairy protein (hard cheeses, yogurt and whey protein in particular), sugar alcohols, and other artificial sweeteners are culprits here. Eating lots of coconut, coconut oil or MCT oil. Coconut oil has a lot of medium chain triglycerides in it. This type of fat can't be stored, so your body has to burn it first. Again, the goal is to burn your stored fat, not fat from your diet. Not exercising in a way that increases insulin sensitivity to the muscles. (The problem is that for people with a broken metabolism, long, slow exercise doesn't work well - it has to be high intensity exercise, which uses all the glycogen stored in the muscles, and makes them more insulin sensitive. T Continue reading >>
Caveman Keto’s 7 Day Keto Meal Plan
Its simple, eat this; lose weight. I feel like I’ve finally amassed enough recipes to create several simple keto meal plans. AKA you print out a couple of recipes, hit the store, and you can know you’ll be doing keto right. If you’re not familiar with keto, its a low carb, high fat, medium protein diet designed to put your body into ketosis. Once in ketosis, your body burns fat instead of sugar and you’ll see accelerated weight loss as a result. The ideal ratio of fat to protein to carbs is 65% / 30% / 5% and you also want to keep your maximum net carbs at less than 20g a day. Net carbs = carbs – fiber. I tried to balance this keto meal plan for the proper ratio so you don’t really have to worry too much to start. For more detailed information visit the keto ebooks section of the site. If you’re just starting keto, check out Caveman Keto’s Kitchen for useful kitchen gadgets. This is the first of what I hope to be several different guides. Generally, I am assuming you are cooking for two people. If not, either eat the same food longer or half the portions. I’m going to post the nutrition facts but I strongly believe that you should configure MFP (My Fitness Pal) yourself and track on your account as well. For the purpose of this keto meal plan, you will be making food for Monday morning through Sunday night. This should provide a full, 7 day comprehensive meal plan for you to follow. On Sunday you will make breakfast and lunch for the 5 day work week as well as the first dinner. Then mid week you will make a second dinner. The weekend is more of a free for all with less set parameters. This is the time to experiment and try new things. I am going under the assumption that you have more time to cook and prepare on the weekend and also that you might have Continue reading >>
6 Things That Can Break A Stall
If you’ve ever tried to lose a significant amount of body fat, you’ve likely experienced a stall or a plateau. For the sake of this articles, I’m going to use the term “stall” to mean nothing to do with the scale, because scales are for suckers (and they’re horrible measure of any sort of success…ditch the scale). Instead, when I’m talking about a stall, I’m talking about a period of time when your clothes are not getting looser. Pants, shirts, heck, even shoes. As you lose body fat, the stuff you put on your outside should fit differently. But sometimes your clothes don’t cooperate. Sometimes you go through periods where your clothes fit just as tight as before. That, my friend, is a stall. And it’s frustrating. Of course, a lot of the frustration has to do with the expectations you place upon yourself and your progress (that’s a whole separate article), but suffice it to say that the frustration is real. So what can you do to overcome or break a stall? In general, here’s a list of possible things. Cut out dairy A lot of people have trouble digesting dairy. The kicker is, many of them don’t even know that they have the problem. But, whether you have a dairy issue or not, eliminating dairy is a simple and easy way to break a stall. Lots of people say they could never give up cheese, but the reality of the situation is: If giving up cheese (even temporarily) is a way to get back on track to achieving your goals, then the cheese has to go. No excuses. Not negotiable. Sure, cheese and cream are great, fatty, keto-friendly foods, but they are not more important than your goals. So try cutting out dairy for a few weeks and see how your clothes start to fit differently. Cut out nuts Lots of nuts are very high in fat (I’m looking at you…you gorg Continue reading >>
How To Calculate Macros For Keto (plus, A Keto Macro Calculator)
So you’re interested in Keto? Often, there is so much confusion surrounding Macros and how to calculate Keto Macros. Today, I’m going to answer all your Keto Macro questions, including the one I get more frequently: “How many calories should I eat on Keto?” A Ketogenic Diet, also know as the Keto Diet, is a very high fat, very low carb, moderate protein diet that is very popular because it can cause you to lose body fat very fast, and study after study after study has linked Keto with benefits against cancer, diabetes, Alzheimer’s, epilepsy, and more. Eating Ketogenically involves cutting carbohydrate intake from 200-300g daily down to 20-50g daily and replacing those missing carbs with fat. Reducing carbohydrates this drastically puts your body in a state of Ketosis. Ketosis is a metabolic state in which you body uses fat for fuel, rather than carbohydrates. When you eat normally, when you consume more carbohydrates than you body needs to run for the next 24 hours or so, you body turns those excess carbs into fat and stores them as (unwanted) body fat. But if you cut the carbs in your diet drastically, your body enters Ketosis and starts burning that stored fat for fuel, resulting in better health and body composition for you. Read Keto 101 for the lowdown on the Ketogenic Diet. If you’re learning about the Keto Diet, you may be reading about all these people tracking their “macros’ and wondered what that was all about. Many veteran Keto dieters will throw around the phrase “if it fits your macros” to try and help beginners, completely skipping over what, exactly, macros are. It can be completely overwhelming when you’re trying to get started. What the heck are macros even? Why are they important? What is the simplest way to calculate macros for k Continue reading >>
4 Techniques To Bust Through Your Weight Loss Plateau
When it comes to losing weight and improving body composition, there is always one certainty: the plateau. Moreover, plateaus are easily the number one reason many people abandon their weight loss attempts and never actually achieve the body they want. Typically, weight loss at the beginning of a diet starts quickly but then the diet takes a turn for the worse once weight loss slows or even stops, leaving you confused and frustrated. Despite this unfortunate truth, a plateau is simply the body’s adaptation to reduced calorie intake. This is a survival mechanism that just doesn’t care about your desire to rid your body of that last bit of cellulite. All jokes aside, plateaus happen and you must arm yourself with different techniques to overcome them, if you ever hope to actually reach your goals. In this article, I’ll touch on some of my favorite tips to help you bust through a plateau and continue achieving your dream physique. Begin Keeping A Food Journal In terms of weight loss, managing to create a negative energy balance by reducing calorie intake is imperative. However, if you aren’t tracking calories, it can often be difficult to know if you’re actually reducing calories sufficiently and by how much. Unfortunately, one of the biggest issues people have with traditional, “clean eating” is that initial calorie reductions are either virtually non-existent or far too drastic. In the latter condition, many people restrict far too many calories right from the start. Then, once they plateau, further weight loss becomes very difficult since there are less total calories they can reduce from. By keeping a food journal or even using a food-tracking app, you can begin to understand just how many calories you are consuming and how that relates to your body weigh Continue reading >>
My Transformation: How I Lost 66 Pounds And Gained A 6 Pack In 8 Months.
On June 2016, I was 23 years old, 5' 9" and weighed 95kg. I knew I'd let go of myself. I was a year and a half out of college, and I had no idea how to adult. Putting my professional life first was the only way I knew how to function, but when the fixed duration problem sets of college times became an infinite stream of work, I kept pushing myself further and further. The longer I worked, the more I needed to relax in my downtime. As someone who's always found comfort in friends and food, it was no surprise that it had come to a point where midnight department store runs to pick up chocolates and junk food had become a daily fixture. As the weeks ticked on, so did the pounds. When the snow started melting, the thick peacoats of a New York City winter couldn't disguise my ignorance any more. I had to do something about it. In the next 8 months, I lost 30kg (66lbs) and became the fittest I've ever been. I measured in at 8% body fat and had a 6 pack for the first time in my life. Using data and YouTube videos to guide me, I changed the way I ate and started training while trying to balance a fair share of fun and a full-time job. Originally posted on Reddit's /r/progresspics where it received over 360 upvotes. All body fat measurements are taken on a bioelectrical impedance scale and are likely inaccurate. Left: In my final form. Picture credit: Richard Storm. Right: At maintenance calories for about a month. A newly acquired Adonis belt. All body fat measurements are taken on a bioelectrical impedance scale and are likely inaccurate. Transformation In the beginning, my goal was to religiously do a 12 week training program. I had a fixed end date in mind, and I'd hit the gym and eat correctly until that date. By the time I'd reached that date, I began enjoying the change, Continue reading >>
Ketogenic Diet Diary – Day 23 – Weight Loss Stall / Plateau- No Change In Measurements
Ketogenic Diet Diary – 2017 Day 23 It has been a pretty average week nothing major to report. I have been sleeping well for the past few days and find myself awaking earlier in the mornings even if i went to bed late the night before. My depression has been under control for a few weeks now…it’s always there but I am able to push it aside this past week by giving myself more projects at work. The evenings are still the worst and sometimes I get light cravings for sweet snacks but it is not as powerful a feeling as it was in the first couple of weeks. I am starting to experiment more with my evening meals and have discovered some new and tasty recipes that are low in carbs but are also very filling. One of those meals was a baked eggplant with mince and cheese. It tasted amazing and I will definitely be eating that again! I measured and weighed myself today and discovered no change in either a loss of weight or size. I wasn’t shocked because this is normal for keto diets. Here is a great explination I picked up from Reddit: “Fat loss and weight loss are two separate things, you’ll have swings in weight loss but your fat loss is constant as long as you keep a caloric deficit. After you lose the initial water weight you’ll slowly regain it as your body adapts to keto, this means that you can have rapid weight loss during the first three weeks and then a really slow loss (or plateau) for several weeks, sometimes months, when you gain back those 5-10 lbs of water. During all this time you’re still losing fat if you’re keeping a caloric deficit, the fluctuations is body weight (water, food in the digestive system) are just masking the fat loss. Say you’re at a caloric deficit of 500 kcal, the first three weeks you’ll lose 21 * 500 = 10,500 kcal, which is Continue reading >>
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Stop Stalling! Aka, Why Am I Stalling On Keto And How Do I Stop It?
Volume One: Operator Error Stalling on keto? First of all, let’s be realistic: failure to lose half your body weight overnight is not a stall. All right, you probably didn’t expect results that dramatic, but let me continue: It’s not a stall if you “only” lose one pound in a week, even if you know someone else who has lost ten. It’s not a stall if you plateau for a week. It’s not a stall if your weight fluctuates up and down over the course of a few weeks, either. In fact, it’s not a stall if the scale stays put for a few weeks but your pants are mysteriously growing larger. (Unless you have pants-gremlins that truly are replacing your trousers with a larger size, in which case, I can’t help you.) In short, if it’s been less than six to eight weeks, and/or your measurements are going down, it’s not a stall, and you’ve got to stop worrying. Now, if you haven’t seen any changes on the scale or tape measure for several weeks, you’re stalled, and, unfortunately, it’s probably because you’re doing something wrong. There are two primary suspects for stalls: carbs and calories. Huge Mistake #1: Not keeping track of carbs and calories. Now, I can already hear you insist that you’re tracking EVERYTHING and you’re DEFINITELY under 20 grams of net carbs. To that I say: “Are you sure?” Babes who play chicken with carbs often lose, and here’s why: carbs are sneaky. If you think you can game the system by buying the brand of HWC that lists 0 carbs instead of the one that lists 1 carb, you are shooting yourself in the foot. You see, heavy cream is heavy cream, and unless you see something added to it (such as a mysterious-sounding gum), it’s going to have the same carb count no matter what the brand is. The only difference is that some brand Continue reading >>
The Ketogains Guide To Alcohol
The Ketogains Guide To Alcohol: What to drink; When to drink, How to drink, And how it affects ketosis. You can drink alcohol in moderation on a Ketogenic Diet as long as you don't have a medical condition that would prohibit you from doing so. Alcoholic drinks DO have calories, and they come from alcohol (at 7 kcals per gram) and from carbs (at 4 kcals per gram). Your body does not have the ability to store the calories from alcohol itself, but it will store the energy from the food ingested along with it. Your body WILL metabolize alcohol before any other source of energy. So while you are metabolizing calories from alcohol, you are NOT metabolizing those from fat. To stay on track with your dietary goals, find out the caloric content of your drink, divide it by 9, then deduct this from your allowed fat grams of the day. Anecdotally, ketosis may lower your alcohol tolerance (1) so you could get drunk faster, there are some theories about the whys (2) but nothing conclusive. Alcohol also dehydrates you, so drink a glass of water along with each alcoholic beverage you consume. Not all alcohol is the same: alcohol is the product of sugar fermented by yeast. Depending on the type of sugar used, you get different kinds of alcoholic beverages with different alcohol and carb content. Straight Liquors are basically zero carb, so mix any of them with water, club soda, or diet sodas to keep them carb free. Pro-Tip: if you use Tonic, make sure it is a sugar free version so it does not contain sugar and carbs! Other liquors such as Amaretto, Jägermeister, Grand Marnier, Curacao, Sweet Vermouth, Limoncello, etc. (basically anything with a hint of sweet) usually contain sugars, so you better avoid them entirely. Although wine is made from grapes and logic dictates it should be hig Continue reading >>
6 Common Ketogenic Diet Mistakes
The ketogenic diet is more than just about weight loss but about overall health. It’s a lifestyle change—a process that takes time, that has its share of learning curves, that is both challenging and rewarding. Mistakes are part of that process, and understanding why they should be avoided and how they can be avoided is key to making the keto diet work for you. To help you start off (or get back) on the right track, here are six keto mistakes that you should add to your don’ts list. Get started on a ketogenic plan here. Overloading on protein Fat—not protein—is your primary source of energy in a keto diet. So you need to keep your protein intake in check. Otherwise, any excess protein will be converted into sugar. This in turn will raise your glucose levels and make it more difficult for your body to reach and maintain ketosis. On average, 70 to 80 grams of protein is ideal. And at the end of the day, protein should account for 25 percent of your macros. In terms of food options, steer clear of lean meats. Go for higher-fat proteins such as bacon, beef short ribs, barbecue pork, ground lamb, liver pâté, sardines, salmon, eggs, cheese and sour cream. Fearing fat Not everyone finds it easy to embrace a high-fat diet. It can be particularly hard on those switching from a low-fat diet. They’re used to avoiding—perhaps even fearing—fat so they might find doing the opposite strange, if not overwhelming. Remember, in ketosis, eating fat helps your body burn fat. As counterintuitive as it may seem, this is how the keto diet works. So set aside your fat phobia. And stop seeking “low-fat” alternatives. Make room for butter, bacon and avocado in your meals. Use coconut oil for cooking and seasoning. Treat yourself to some gelatin and dark chocolate. With fat Continue reading >>
Keto Beef And Butter Fast Experiment
You guys crack me up! I never thought my Keto Beef and Butter Fast Experiment would be labeled as such. I never thought it would take to the internet as it did either. I am blown away by all the responses I received after posting my thoughts on How to Break a Weight Loss Stall with the Ketogenic Diet. I also realized after all the notifications I received, I need to answer a few questions and give much more detail in how I did my own Keto Beef and Butter fast experiment. Here’s a quick disclosure before I start. I am NOT a doctor. Please, before you start any new change in your diet, please consult one. I did. I was lucky enough to find a good doctor that supports my Ketogenic Diet and believes in a low carb lifestyle. (that may be a bit hard to find) Not only do you want to consult a doctor but you want to start off knowing what your blood test results are too. Or at least I did. I also want to tell you about the supplements I take. These are mandatory for me. I believe they are mandatory if you are on the Ketogenic Diet. If you are curious about this Ketogenic Diet, I highly suggest you start off by reading Keto Clarity. It’s the one book I read that was really easy to understand. I also read Why We Get Fat by Gary Taubes. I recommend that book too! Potassium I am to consume about 3500 to 4700 mg of potassium a day Magnesium Magnesium is a must! The keto diet is a flushing diet and if you don’t take magnesium supplements you will notice the deficiency because your muscles will start to twitch. The Nation Institutes of Health (NIH) recommend for adult males is 400-420 mg; adult females are 310-320 mg; for pregnant females 350-360 mg daily; and for breastfeeding females, 310-320 mg. Sodium Adding sodium to your diet was really hard for me to do at first but I quic Continue reading >>