Natural fat, high-fat sauces – Most of the calories on a keto diet should come from fat. You’ll likely get much of it from natural sources like meat, fish, eggs etc. But also use fat in cooking, like butter or coconut fat, and add plenty of olive oil to salads etc. You can also eat delicious high-fat sauces including Bearnaise sauce etc., or garlic butter (recipes).


The keto diet is one of the most effective that I’ve come across and one of the more straightforward (as opposed to easy!) to follow. In a nutshell, when you’re on a keto diet, you eat a very low-carb, high-fat diet. That means goodbye pasta and bread, hello cheese and oils. It’s pretty much the opposite of what we’ve been taught our entire lives. But it works if you follow the keto diet food list. Plus, you can make many favorite recipes keto-friendly.
Potatoes and gravy are total comfort food — and luckily, there’s a keto version. These are made with cauliflower, which is quite low-carb, particularly when compared to potatoes. Made with cream, butter, rosemary and parmesan, this mash is creamy, full of flavor and smooth. You’ll finish it all off with a stock-based gravy, that would be perfect on a roast, too.
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.)
Potatoes and gravy are total comfort food — and luckily, there’s a keto version. These are made with cauliflower, which is quite low-carb, particularly when compared to potatoes. Made with cream, butter, rosemary and parmesan, this mash is creamy, full of flavor and smooth. You’ll finish it all off with a stock-based gravy, that would be perfect on a roast, too.
The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 250 quick & easy fat torching recipes, structured guidelines, grocery lists, food logs and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life. If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of “The Metabolic Cooking” created by my Canadian friends Dave Ruel and Karine Losier! Metabolic Cooking recipes have all been designed with high Metabolic Thermo Charge ingredients to boost your metabolism and burn more calories everyday.
Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) - better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc).
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.
For breakfast, we are going to change it up a bit. Here’s where we introduce ketoproof coffee. Now, don’t get me wrong – I know some of you won’t like it. If you’re not a fan of coffee, then try it with tea. If you’re not a fan of the taste (which is very rare), then try making a mixture of the ingredients by themselves and eating it like that. So, why ketoproof coffee?
Because people with type 2 diabetes are at an increased risk for cardiovascular disease, there’s a specific concern that the saturated fat in the diet may drive up LDL, or “bad,” cholesterol levels, and further increase the odds of heart problems. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. They may recommend a different weight-loss diet for you, like a reduced-calorie diet, to manage diabetes. Those with epilepsy should also consult their doctor before using this as part of their treatment plan.
In one week my husband lost 1.5 kg because of Keto diet and recipes. Thank you for the insights and tips. I would like to have a complete recipe for meals everyday and hoping by subscribing I will receive try my mail. I will keep u posted. It takes 2 to tango. The one who wants to diet must be cooperative with the plan and execution while the other person who is preparing the food must be patient to the dieting person. Its not easy to change meals so patience is required
Typically you want to stay away from any brands that use filler ingredients like maltodextrin and dextrose, or high glycemic sweeteners like maltitol. Many low-carb products that claim low net carbs usually use these sugar alcohols. Many candies that are “sugar-free” also use these sweeteners. Avoid them where possible. These specific sweeteners respond in our body in a similar way sugar does.
Carrie, I highly recommend a support group. I personally know a woman “Amanda Rose” who recently lost half her body weight through the Keto Diet and intermittent fasting. You should totally join her Facebook Group. It’s called “Eat Like a Bear” and you can find it by entering the group’s name in the Facebook search bar. She is so amazing and so supportive for people struggling to lose the weight.
As for branched-chain amino acids, you'll find smart people who swear that they're keto-friendly, and others who don't. One of the BCAAs, valine, can be glucogenic, meaning that it can lead to glucose production and potentially contribute to leaving ketosis behind.[1] But does that mean it will happen? Not necessarily, particularly if you're just an occasional supplement user.
Hi Sam, it won’t work. You will be incredibly hungry and you won’t have any energy. The idea of the keto diet is to get your body used to use fat to burn energy not carbs. Since you won’t be eating carbs energy has to come from “something” and it can’t be protein. I can’t recall what happens when you have too much protein when doing Keto but it was something scary. In general, I do not recommend the Keto diet without some sort of supervision by your doctor or nutritionist that can watch your process and progress.
Ready to head out the door and start buying groceries? Slow down there, chief. Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. In the first few days, you could end up craving them—badly. This means fruit, too. Even carrots and onions are too high-glycemic to work with keto, Wittrock says.
However, it is important to know that these aren’t the only health-promoting keto foods. There are plenty of other keto-friendly ingredients that can take your keto diet results to the next level. In my diet, for example, I’ve been experimenting a lot more with shirataki noodles and avocado lately. They have been providing a much-needed change of pace for my palate and my health.

When we constantly consume sugar, we release dopamine in our brain – creating an addiction and an increased tolerance. Over time you will have to eat larger and larger amounts of sugar to continue the dopamine secretion. Once our body is dependent on a chemical reaction in the brain, we can find that we’re craving things even when we’re not hungry.

This week we’re introducing a slight fast. We’re going to get full on fats in the morning and fast all the way until dinner time. Not only are there a myriad of health benefits to this, it’s also easier on our eating schedule (and cooking schedule). I suggest eating (rather, drinking) your breakfast at 7am and then eating dinner at 7pm. Keeping 12 hours between your 2 meals. This will help put your body into a fasted state.


Essential fatty acids (the omegas) provide core functions to the human body, but they are often times out of balance when on a standard diet. On keto, with a little bit of preparation, your omega fatty acids are easily manageable. If you want to know more about essential fatty acids, omegas, and how they interact with our body on a ketogenic diet, you can read more here >
A ketogenic diet helps control blood sugar levels. It is excellent for managing type 2 diabetes, sometimes even leading to complete reversal of the disease. This has been proven in studies. It makes perfect sense since keto lowers blood-sugar levels, reduces the need of medications and reduces the potentially negative impact of high insulin levels. 

In terms of weight loss, you may be interested in trying the ketogenic diet because you’ve heard that it can make a big impact right away. And that’s true. “Ketogenic diets will cause you to lose weight within the first week,” says Mattinson. She explains that your body will first use up all of its glycogen stores (the storage form of carbohydrate). With depleted glycogen, you’ll drop water weight. While it can be motivating to see the number on the scale go down (often dramatically), do keep in mind that most of this is water loss initially.

Today, the kids don’t even know where the bacon is coming from and how it arrives on their plates.  The meat industry is big in commercials addressed to kids, but they never honestly explain to the kids how is that piece of burger or bacon really made.  Why, because if they would show how the animals are slaughtered it would terrify the children and since feeding habits form early in life they would lose an entire generation of meat consumers.
I would just keep to the same scheme as your breakfast, making sure you stay at around 400 calories pr meal with with 85% of those coming from fat. I am sure you will start seeing benefits. **Make sure to drink a lot of water too** and watch that you are having enough salt – get a good mineral salt, or eat something with enough magnesium. My dad started this diet and he is 85. After about 2 weeks he is a different man – more energy, and better sleeps.
I have PCOS as well. Research a PCOS-specific diet. It often overlaps with Keto or Paleo recipes. But you have to also avoid holstein cow produced dairy products, red meat, pork, soy products (which are in almost every processed food) in addition to carbs and sugar. And absolutely avoid anything you can’t be sure doesn’t have extra hormones injected into it (like many mass-farmed meats). Vigorous exercise is also necessary to lose weight when you have PCOS (It’s much, much more difficult for us to lose weight than people with normal hormonal balances).
This is where we have to depart! Sorry to say but you’re on your own. You should have plenty of leftovers that are frozen, ready, and waiting! I know a lot of you out there have trouble with timing and are busy people – so making sure that some nights you make extras to freeze is important. All those leftovers you have in the freezer? Use them up! Create your own meal plan, at first using this as a guide, and then completely doing it yourself. Once you get the hang of it, it’ll be a sinch – I promise you 🙂
You should aim to score your carbs from high-fiber, water-rich fruits and vegetables to naturally boost hydration and keep your digestive system humming along. Unsure of whether a produce pick is low in carbs? Reach for options grown above the ground (leafy greens, peppers, and stalk-shaped vegetables), rather than below ground (root veggies like potatoes, carrots, and parsnips), as they typically offer fewer carbs.
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.) 
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