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The Ketogenic Diet

The ketogenic diet is rapidly becoming one of the hottest topics in health for good reason. It’s a quick way to drop extra weight and get lean, and has numerous positive effects on overall well-being. Developed in the 1920’s to improve brain function in epileptic children, it fell out of popularity when anticonvulsant drugs hit the market. The recent resurgence of the diet is exciting since it’s so effective for weight-loss 1 and healing a variety of other health conditions. I have been following my Cellular Healing Diet for many years; but, more recently have been on my Advanced Cellular Healing diet, essentially a ketogenic diet, and have achieved the best health and fitness of my life (read my personal experience with the diet at the end of the article). I now believe it’s one of the best tools available to improve health and get into your best shape yet.

Note: This diet is not for everyone, and can simply be used as a tool for healing weight-loss resistance and other conditions. Once good health is achieved, you may return to following a diet that suits you genetically, or the Cellular Healing Diet. However, some people should stay on the ketogenic diet for life to have lasting energy and remain lean.

What is the Ketogenic Diet?

The ketogenic diet is a high fat (up to 70-80%), moderate protein (15-30%), low carbohydrate (5-10%) diet. The very low carb intake forces the body to use fat for energy instead of glucose, which produces a high level of ketones in the blood, hence the name. Ketones are acids made when the liver breaks down fat for energy. They are the preferred source of fuel for the body, particularly the brain 2, and the presence of ketones shifts the body’s metabolism away from glucose burning towards fat burning 3 and moves you into the state of ketosis.

The diet diverges from the popular Atkins and Paleo approaches, which typically recommend too much protein for optimal health. The body can only use so much protein, and when consumed in excess protein converts into glucose via the process of gluconeogenesis 4. The glucose then must either be used as energy or it will be stored as fat. High protein diets can also lead to cellular damage and cellular aging 5 to boot. Moderate, not high, protein intake is an important aspect of the ketogenic diet and the reason why it works for weight-loss and healing other conditions.

The key to ketogenic success is the high intake of good fats, such as grass-fed animal protein, full-fat dairy, and oils like coconut oil and MCT oil. The good fat fixes our cells by healing the cell membranes, which are composed of fat. Without adequate dietary fat, especially cholesterol and saturated fat, our bodies become inflamed and disease develops. However, when we eat lots of healthy fat and few carbohydrates, our cells regenerate, inflammation drops, and excess weight sheds 6.

Note: Being in a state of nutritional ketosis is safe and differs from diabetic ketoacidosis, a life-threatening complication of diabetes that occurs when the body produces very high levels of ketones in response to a lack of insulin. I recommend working with a trained practitioner when beginning any new diet or health plan.

How does the diet support weight loss?

It helps you burn fat and reduce inflammation: By following a ketogenic diet, you force your cells to burn fat for fuel instead of sugar, and essentially become a fat burning machine. It works like this: cells can only use two things for energy, sugar or fat. Sugar burns as a “dirty” fuel, whereas fat burns clean. Imagine lighting a fire: when you put wood on the fire it creates smoke and waste, like sugar in the body. When you light a gas stove, the natural gas burns clean, as does good dietary fat. Because fat burns clean, less cellular oxidation occurs, and consequently less cellular inflammation. This is why the ketogenic diet is exceptional for reducing inflammation. Moreover, since hormone receptors reside on the cellular membrane, a reduction in membrane inflammation makes the diet very effective for healing hormone-related conditions, including weight-loss resistance.

It removes sugar and everything that turns to sugar: Most Americans today eat a high carbohydrate (aka high sugar) diet, averaging up to 300 grams per day. As our carb intake has increased, our waistlines have as well. When carbohydrates are consumed, including whole “healthy grains,” the body converts them into glucose for energy. But the body can actually survive—and thrive–with very few carbohydrates 7; it is protein and fat that is vital to survival and maintaining a lean body mass. Gary Taubes, author of “Why We Get Fat,” says it well: “You don’t lose fat because you cut calories; you lose fat because you cut out the foods that make you fat-the carbohydrates.”

It keeps you satiated: Eating enough good fat and protein 8 also keeps us satiated, controls appetite naturally 9, and so aids in weight management 10. No more calorie counting: just listen to your hunger. For years my wife felt frequent hunger pangs until she dramatically increased her fat intake and the cravings diminished. Too many people today are fat deprived, and fat and protein are more satisfying than carbohydrates. For years we’ve been advised to eat a low-fat, high carb diet to stay trim and healthy, but that way of eating has left us fat, sick, and hungry. A calorie is not a calorie 11, and we need to give our bodies the right fuel for natural weight control and optimal function.

It helps you drop belly fat: The diet has also been shown to promote abdominal fat loss 12, which is the most dangerous place on the body to store fat. Belly fat is linked to metabolic syndrome 13, cardiovascular disease 14 and diabetes 15.

Benefits of Ketosis

Some benefits of ketosis include Mood stabilization 16, Hormone regulation 17, Increased HDL (“good”) cholesterol 18, Slowed aging 19, Blood sugar regulation 20, and Memory 21 and Cognitive Improvement  22. Research studies also show that certain health conditions such as Obesity and Hyperlipidemia 23, Epilepsy 24, Alzheimer’s Disease 25, Cancer 26, Acne 27, PCOS 28, Cardiovascular Disease 29, Autism 30, Metabolic Syndrome 31,  and Fatty Liver Disease 32 may benefit from Ketosis.

How long will it take to get into ketosis?

The process of pushing your body into ketosis, or becoming keto-adapted, takes varying amounts of time depending on many factors including gender, age, genetics, and past and current diet. On average, a healthy person can adapt in about two to three weeks, but adaptation can continue for 6 months to a year. It took me two weeks to adapt, but my wife (in peri-menopause) took about four months. The adaptation phase can be challenging, but don’t give up and you’ll be rewarded. Once the breakthrough occurs, it’s like a rocket ship breaking through the atmosphere.

Accelerating keto-adaptation

To break into ketosis faster, count every carbohydrate, using my following guide as a reference tool:

Week 1: Eat less than 10 grams of carbs per day
Week 2: Eat less than 20 grams of carbs per day
Week 3: Eat less than 30 grams of carbs per day
Week 4: Eat less than 40 grams of carbs per day
Week 5: Eat less than 50 grams of carbs per day

On average, after week 5 most people can keep their carb intake at or below 50 grams and stay within ketosis. However, some people need to consume less carbs (20-30 grams) while others, especially athletes, can consume more (80-100 grams). Each person’s health condition and genetics are unique and so you must experiment to find the amount of carbs your body can tolerate.

To support and speed up adaptation, I suggest adding high-quality MCT oil to your diet. MCTs, or Medium-Chain Triglycerides, are a unique type of fatty acid found in coconut and palm oils and full-fat dairy that are quickly assimilated and converted into energy. The body actually metabolizes MCTs more like carbohydrates than fat. MCTs are more ketogenic than Long Chain Triglycerides (LTCs) 34, which are found in toxic vegetable oils like canola and soybean.  Athletes often use MCTs to improve performance and endurance 35 and to help them stay in ketosis. Pure MCT oil does not have any flavor or color, so it’s an easy addition to your diet that can be drizzled on food, used in dressings and sauces, stirred into your coffee, or added to a low carb smoothie.

In the past, research experiments often used an “eggnog” drink as part of the diet to induce ketosis. I created my own tastier version of a keto-friendly eggnog smoothie, full of good fat, including MCT oil, to encourage ketone production. A great on-the-go meal!

“Eggnog” Smoothie

  • 2 whole, pastured eggs
  • ½ can unsweetened, full-fat coconut milk
  • 1 cup ice
  • 3 caps vanilla extract
  • 2 teaspoons freshly ground nutmeg
  • 2 teaspoons cinnamon powder
  • 2 tablespoons MCT oil
  • 1 tsp sea salt
  • Optional add-ins: stevia to taste; ground flax seed; almond butter
  • Blend all ingredients until smooth.
  • Dust with freshly ground nutmeg or cinnamon and enjoy!

You know you’re in ketosis when…

The presence of ketones in your body is proof that you’re in ketosis. The best current method to test for ketones is using a blood meter, which is much more accurate than urine testing. I recommend the brand Precision X-tra, which can measure your blood sugar and blood ketones. You will need to purchase ketone testing strips separately from the meter. When testing, if blood ketones measure between .5 and 5.0, you’re in ketosis, with the optimal range between 1.5 and 3.0.

Post-adaptation: My rules to maintain ketosis and continued fat loss

The body will always try to adapt to any circumstance, including the process of keto-adaptation. If it fears starvation, your body holds on to fat. I’ve observed two things the body does to slow down fat metabolism in the keto-adaptation process:

  1. It plugs fat cells with water, creating an odd, loose fat, mostly in areas where fat is difficult to lose.
  2. It creates a type of insulin resistance which makes the cell’s insulin receptors less sensitive, and therefore causes you to burn less fat. This is not a dangerous type of insulin resistance (as in Type 2 Diabetes), but only an attempt by the body to hold on to fat as it may be needed for survival.

Through considerable self-experimentation, I’ve come up with some rules that help me remain lean and continue to burn fat:

5-1-1 Rule

  • For 5 days of the week, eat a ketogenic diet and check your blood ketones to make sure you’re in ketosis.
  • 1 day of the week is a fasting day to support detoxification and give your digestive system a rest. Fasting has numerous proven benefits 36, but most importantly it down-regulates inflammation which helps to heal most any health concern. You can choose to 1.) fast only on water for 24 hours; 2.) consume coconut oil or MCT oil throughout the day to maintain energy until you can achieve a true fast; 3.) do an intermittent fast (consuming 500-900 calories), where you restrict food intake to a certain time window in the day (i.e. 1PM-7PM, skipping breakfast.) Fasting accelerates fat burning, but only once you’re keto-adapated. Once adapted, your body burns fat during a fasted state; however, if you’re not adapted and fasting, your body burns more muscle than fat.
  • 1 day of the week is a fun “carb load” or “protein load” day. The carb load day serves to refill your glycogen stores, and reminds your body that it is not starving. The protein load day seems to work better for some of my patients, especially those with thyroid conditions. Load days can be altered every other week (one week carb load, the following week protein load, etc.), depending on what works best for your body, health goals and condition.

 

Note: Do not fast and then carb or protein load on consecutive days. It’s best to space these days, for example fasting on Tuesday or Wednesday and then carb or protein loading on Saturday or Sunday.

Following this rule keeps your body in fat burning mode and helps to push through weight-loss plateaus. Plateaus are normal and occur for many reasons, including continually consuming too many carbs (like “hidden” ones in your honey-cured ham), eating too little food and over exercising 37, food sensitivities (particularly gluten and dairy), not eating enough good fat, and consuming too much protein (gluconeogenesis).  If you hit a plateau, however, it is no reason to quit. Observe your daily habits, energy expenditure, and food intake and make sure you’re on track. By staying consistent with the keto diet, incorporating fasting, and adding protein/carb load days, you can stay within the coveted fat-burning zone and continue to shed pounds. As a side note, it’s fine to go in and out of ketosis, and will naturally happen when you consume too many carbohydrates. Once you’re well keto-adapted, it usually only takes a day or two to get back into ketosis.

2-2-2 Rule

I developed this rule to assure two crucial factors for successful keto adaptation: sufficient daily fat intake (using MCTs for efficient fat metabolization) and electrolyte balance (using sea salt).

Each day consume the following:

  • 2 tbsp. of coconut oil, MCT oil or a combination of the two.
  • 2 tbsp. of grass fed butter, ghee, X-Factor butter oil, or a combination of the three.
  • 2 tsp. of sea salt (can be mixed with water).  Note: when adapting, the body loses sodium, potassium, and other electrolytes which can make you feel weak and tired. Salt intake is very critical at this time, especially during the first month of adaptation.  If you’re feeling dizzy, weak, or experience rapid heartbeat, adding more salt to your diet is the antidote.

To boost fat loss and the benefits of ketosis, I suggest incorporating burst training (aka High Interval Intensity Training) to your routine. Burst training is exercise performed in short, intense “bursts” interspersed with brief periods of recovery, and is much more quick and effective than the old method of pounding the pavement or logging hours on the elliptical machine. It works by pushing your hormones for weight loss in the right direction by raising human growth hormone 38 and testosterone 39. Burst training is more effective for fat burning than other types of exercise 40, and when done three or four times per week avoids the negative effects that excessive cardio has on the body 41.

My experience

With age, I found it harder to stay as lean as I preferred. But since following my Advanced Cellular Healing Diet and becoming keto-adapted, I can stay as lean as I was in my twenties and feel better than ever. My brain function and memory have improved, my body fat decreased, I’m more productive, have stable blood sugar, and no food cravings. Sometimes, especially when very busy, I even forget to eat. My athletic performance has noticeably improved as well. I can go cycling (my favorite activity) for hours without eating or the worry of what cyclists refer to as “bonk,” which means depleting your stored energy. By the way, this is the reason that most endurance athletes must eat every few hours: they run out of glycogen (stored glucose) which they depend upon for continued performance. Once keto-adapted, you can burn fat as an almost endless energy source. I’m definitely the type of person who functions optimally when in ketosis, and like to stay in ketosis most of the time.

Ultimately, the ketogenic diet is a powerful tool for those looking to lose weight, decrease inflammation, improve physical performance and brain function, and much more. It works very well for some people, but not everyone, and others find success by cyclically going in and out of ketosis. It’s a significant topic for continued research to learn more about its long-term effects, but is promising because it offers real results without relying upon medication. The bottom line: when you change the energy your cells use, magic can happen.  And, as I always say, if you don’t fix the cell, you won’t get well.  All healing begins at the cellular level, and the ketogenic diet can help to fix the cell. It has tremendous potential to impact the modern epidemic of obesity and many other diseases yet to be studied.

Reader Interactions

Comments

  1. Steve

    I have been thinking about the keto diet for a while. My one unanswered question, as of now, is this: if I am in ketosis, isn’t my pH going to be acid. How do I achieve the right acid/base balance if I am in ketosis with all of those ketone bodies floating around in my blood?

    Reply

  3. Evelyn

    I have followed the ketogenic diet in the past but found that it lowered my metabolism and affected my thyroid. Eventually fat loss was at a stand still. Cycling with carbs every few days seemed to help somewhat. Just wondering what long term effect ketogenic diets have on women’s hormonal balance, especially during peri-menopause/menopause.

    Reply

  4. Cody

    A good thing that you can do is buy ph strips from your local natural food store. At the end of the night check your pH (i’ve found the best indicator is urine pH.) Based on your pH reading get a good sodium or potassium bicarbonate supplement (or baking soda.) for every full point below 7.0 I have found that 1 teaspoon of baking soda will raise your pH a whole point (so if your at 5.0 take 2 teaspoons with water.) This is just what i have done with research on myself.

    Reply

  5. Carol

    I have been in keotose for the last week. I have had a severe headache for three days. Might dark chocolate or/ and hydrochodone or lack of magnesium or potassium have anything to do with it?

    Reply

  6. Wanda

    I am interested in the Ketogenic diet but I have a question? Can you still lose weight without the exercise? I have 5 lumbar discs in bad shape, most with severe stenosis. I can’t bend, squat, walk over 50 ft. without sitting, stand over 5 min. at a time or do arm lifts. I have gained 40 pounds in the last 6 months. I am taking meds for hypothyroid, Neurontin for sciatic nerves and PAD, and blood pressure meds. Any ideas for me?

    Reply

    • Hi Wanda!
      You can definitely still lose weight without the exercise. Perhaps begin with the Cellular Healing diet, then try experimenting with the ketogenic diet and see how it works for you. Best of luck! 🙂

      Reply

    • Wally

      Hi Wanda, same problem than you, START SWIMMING, while it will diminishs the pain, it will make you feel MUCH MUCH BETTER, because it helps to get rid of all toxic and bad hormones inbalances caused by pain. Do it and will save your life. Clue=there is no GRAVITY is Water, that´s the magic, everything starts working in magic way.

      Reply

  7. Hélène

    If you use a true real salt, not even sea salt, let alone Morton’s iodized salt–will that be sufficient for potassium and magnesium intake to combat electrolyte imbalance too? Using the “lite salt” brands available just does not seem good. Pills aren’t my preference either. I have thought perhaps using a mineral-rich salt such as Real Salt (brand name) or Celtic Salt would prevent the electrolyte imbalance as I had no problems w/electrolytes while going into ketosis, but I do take magnesium nightly in my supplement for insomnia so I wasn’t sure if that skewed my experience. (I did have moderate nausea/almost complete loss of appetite all day starting the 2nd week and lasting for over a week, and fatigue kicked in after initial energy increase. It wasn’t all roses for me lol)
    I am sure that good bone broth would also help, but I haven’t made any since I started keto-adaptation as I have trouble getting pastured bones (pastured/grassfed meat is just too expensive for my food budget). In fact that if people keto-adapting drank 3 cups throughout the day–with some turmeric & black pepper stirred in for an anti-inflammation boost and some dulse stirred in for a mineral boost, they would have little discomfort due to this alone, I’m predicting 🙂

    Reply

  8. Hélène

    I can attest to that smoothie’s yumminess. I just use 3 eggs, 1/3c coconut milk (cant tolerate 1/2 can at one time) and 2T coconut oil, not MCT oil. AND I add 3c of greens & blend the heck of it before I add the ice. 1/2 a lemon, reamed, is great too. Or a lime 🙂
    I have this almost daily.

    Reply

  9. Hélène

    When you say it took your wife 4 months to become keto-adapted, what do you mean by this? 4 mos before she lost wgt, at least on a consistent basis? 4 mos before the ketones showed up on her blood keto strips? 4 mos before health issues started resolving? 4 mos before she could daily go 16 hrs without eating (intermittment fasting)? 4 mos before her energy increased dramatically? Or–all these things?
    You wife looks like someone who’s never been fat in her life and is not just a good wgt now but quite slim, so I’m thinking it wasn’t wgtloss she went ketogenic for. I’m interested in what signs you didn’t see that then you did, 4 mos later.
    Thanx!

    Reply

    • Hi Rubi!
      We suggest choosing, 100% grass-fed, raw, organic, and cultured dairy products, including cheese. Some find sheep and goat milk cheeses to be more digestible, however, you will have to experiment with types and amounts to see what works best for you.

      Reply

  11. Catherine

    Hello! Thank you for the video–I must tell you that for years I have been fighting post menopausal weight and feel like I am at the end of my rope. Watching this video of Dr. Pompa and his wife have given me a renewed hope. Are there more resources where I can see her videos, FB, blog–anything where I can get support from someone else that has experienced the issues with dieting and resistant weight loss/ketosis like she has. Can you please recommend where I can start with the new lifestyle of nutritional ketosis/ketogenic lifestyle? Books, websites or blogs? Thank you!!!

    Reply

  12. Letsgetketoforbrains

    Question is this? When we are first getting into keto do we cycle our carb and protein days right from the start or do we stay pure keto diet until we are in ketosis and then begin adding the fasting and carb/protien days to our week?
    Thanks in advance 1 week in, energy is already better head clearer then it has been for 6-7 years, adding salt was huge, already to skinny 6’2″ 165 lbs going Keto due to Post Concussion syndrome. Already eat very clean. The Goal is A happy Brain.

    Reply

    • Thanks for reaching out and great to hear of your success already! 🙂 Try staying on the keto diet until you’re fully fat-adapted and then cycle carb/protein load days and see how it works for you. Best!

      Reply

      • Letsgetketoforbrains

        Thanks for the reply Meredith, how do i know when i am fully fat adapted? I have had ketones in my urine sense day 5, does that mean i am fat adapted? I think being a good fat burner was already part of my makeup as i was 7% body fat with very little exercise before going keto. I have already lost 10 lbs which i did not have to loose and i am still around the 7% body fat so i must be loosing muscle as well. My daily routine energy is up but my workout energy is way down and i get very dizzy when trying to do pull ups or sprints, anything that takes max exertion, as expressed earlier in my previous post I am not doing this for weight loss or testosterone or to get ripped, i am doing this to try to save my brain. My cognition has been in steep decline ever sense my last concussion and my emotions have not been my own. These things have already improved greatly in ketosis and i plan to stay in ketosis for the benefits to my head. I just want to know how to get my workout energy back and if possible gain a little of the weight back.

        Reply

  13. Low carb = low cal. That’s why it works. Plain and simple. When you revmoe one whole macronutrient from your plate, you reduce your calories by approx 1/3rd. Was nothing to do with food type. You can lose weight eating pasta, or rice, or yams. So long as you run a calorie deficit. I eat lean protein, carbs, fat. I just eat less and I exercise more. I lost 30 lbs in 4 months and kept it off 2 yrs now. Eat from smaller plates. Ur eyes see a full plate, but ur eating less. Go walking too

    Reply

  14. B Cookie

    Im in peri-menopause meaning no period for 6 months. I have been on the keto diet for 8 weeks. Got my period. Is this normal? And why?

    Reply

    • Hi B!
      This is possible, hard to say what’s “normal,” and this forum is not designed to answer in-depth health questions. We suggest working with a trained practitioner if you’re seeking to support the healing of a health challenge, for more info on coaching email info@drpompa.com.

      Reply

  15. Sam

    If you carb load one day a week doesn’t this take you out of ketosis? How many carbs = a carb load and do they need to be specific carbs?

    Reply

    • Hi Sam!
      A carb load day can take you out of ketosis, but if you’re fat adapted it shouldn’t take long to return to ketosis. Also, it doesn’t hurt to cycle in and out of ketosis for most people, and may be beneficial. A carb load day could look like 150 grams of healthy carbs from sweet potatoes, carrots, sprouted ancient grains, berries, etc.

      Reply

  16. Jackie

    What about people who have the APO E 4/4 or 4/3 genetic SNP? Isn’t high fat risky for them? Also, I always wonder about many of the very long lived cultures, like the Okinawans, Sardinians, Ikarians, and also the group in Costa Rica (I think). These people eat low to moderate fat and lots of complex carbs – beans, rice and other grains, corn, starchy veggies, and they’re super healthy and long lived. Just wondering. 🙂

    Reply

    • Hi Jackie!
      Great point, as the fat percentage that works for one may not work for another; therefore, customization of the diet is key–plus diet variation!–for best results. Many cultures eating more complex carbs focused on a whole foods diet, free of processed foods, which supports health, plus people were genetically predisposed to eat those foods. There’s no perfect diet for everyone, and experimentation and variation appears vital for success 🙂

      Reply

  17. RIGirl

    After struggling for 4 years with 20 lbs of menopausal weight gain and trying everything (from high interval weight training to a nutritionist to Paleo, 21 day fix, etc.) I tried Keto. It’s been a Godsend. In my first week, I lost 6 lbs which has given me SO much incentive, I can’t tell you. For exercise, I am just walking 30-45 min each day. Before this, I’d lose 3, gain 2 just by eating a regular size dinner once. I was so discouraged, and my 35 yo Ivy educated doctor who said “calories in/calories out” simply made me feel worse. In retrospect, I think I had become insulin resistant (my sugar numbers were a little higher than normal). I hope that more research will be done on menopause and the need for a higher fat diet. Thank you Keto!

    Reply

  18. Bettinanne

    If just starting the keto diet, what are some good foods to eat while in week one and trying to eat less than ten carbs per day?

    Reply

  19. Swami Nathan

    Is it safe for someone with T2D, NAFLD and stage 2 CKD? I have reduced my net carbos to 50-80 and that itself helped my BP problem… Thanks

    Reply

    • Hi Swami!
      This forum is not intended for medical advice, and we strongly suggest you work with a trained practitioner to help guide you. I do know of people with Type 2 Diabetes and NAFLD who have successfully used the keto diet as a tool to improve health.

      Here’s info on our coaching services, you have a few options:

      To contact Dr. Pompa’s office for comprehensive, virtual coaching, please email info@drpompa.com

      To locate a detox practitioner in your area, search by zip code here: http://truecellulardetox.com/practitioner-network/

      Or check out our virtual True Cellular Detox® program which walks you through the detox process online (included all supplements and test kits) here: tcdforyou.com

      For detox product support and ordering, please contact Revelation Health at support@revelationhealth.com or call 888.600.0642.

      Best!

      Reply

  20. Rex j. SAbella

    I have what is called Proteinuria (spilling protein thru my stage-3 Chronic kidney Disease). I was advised to only eat very little of animal-base protein as it will further damage my kidney. I thought to be on the safer side, I had totally avoided to eat any kind of meat (except little sea-food). I am also a type-2 diabetic, and the Ketogenic diet was suggested to me by a friend doctor who had patients who claimed that they had stopped the use of their insulin due to this method of diet. My question is, will this Ketogenic diet method can cause to interfere or worsen my kidney disease knowing that protein was the culprit for my kidney damage to begin with, please?

    Reply

  21. Maria

    Hi I just listened to your video and can so relate on weightloss resistance. I am 52 and 60 lbs over weight. I’m am post menopausal and use an estrogen patch. I stared keto diet June 1st. I lost 6 lbs only last month and non so far this month. I stay under 20 carbs daily some days about 10 only and the scale keeps Fluctuating between 2 to 3 ?Lbs daily.
    I am becoming so frustrated I have to keep taking myself off the keto edge so to speak. Can you help me??

    Reply

  22. Joy Palmer

    Greetings! My husband (56) changed to a Ketogenic lifestyle 18 months ago with great success. I finally decided to try after continued gradual weight gain (I am 57 and six years post menopause.) Decided to “jump start” using Dana Carpenter’s FATFAST suggestions. We have the Precision Xtra blood ketone meter and was in ketosis after four days and continued in ketosis for ten more days. Unfortunately, I gained two pounds instead of losing!!

    After the 14 days of ketosis, we left on vacation and I did not continue. Because of my weight gain prior to vacation I’m hesitant to try it again. I should state that I am moderately active (walk 1-2 miles per day and am not overweight 5’3″ and 130 pounds.) But I don’t want to continue gaining!!

    My question is did I not give it enough time?? My thoughts are to start again, but also increase my exercise. Thanks for your feedback!

    Reply

  24. Sonia

    This was the best Keto explanation
    I have read…
    Many other books and bligs have left me still wondering how to do this properly…Thank You

    Reply

  25. Haley

    Is this approach (keto diet with intermittent fasting—only bulletproof coffee for breakfast—and carb loading days) healthy for a breastfeeding mama and her baby? We have eaten this way for over a year as a family, so postpartum it was natural to return to this style (my body seemed to require much more carbs during pregnancy to thrive and feel well). However, I have actually gained weight since the initial baby/placenta/fluids loss….about 10 lbs! I am 2 months post delivery (with child #3), nursing exclusively and heavier than I have ever been and gaining! ? I also have a strange inverse psoriasis or Candida type rash under both arms that is super bothersom! ??‍♀️ I am a patient of a functional medicine doc who seems to just want me to wait to pursue health until I wean the baby- I just would prefer to get started now.

    Reply

  26. Erin

    Do the “breathalyzer” type of keto monitors really work? I recently purchased one from House of Keto. I’m curious if the readings are accurate. Thanks for a great article!

    Reply

  29. Robyn Kardos

    i am really unsure about keto. what if you already don’t digest proteins and/or fats well? I actually didn’t respond well when I went full paleo last year. i got really constipated and just didn’t feel well. and how is keto a lifestyle one can really maintain if they are busy, traveling, etc?
    thanks

    Reply

    • Ashley Smith

      it’s actually ideal for traveling because you can find foods to eat almost everywhere and you don’t have to eat as frequently! when done properly, your digestion should be just fine. You may need to take a digestive enzyme at first.

      Reply

  30. Elizabeth Walker

    A year ago I went on a keto with daily IF approach to eating and lost my excess weight. During this time I drank whiskey moderately over weekends and it did not seem to have an effect. The weight kept coming off. Unfortunately, I got off keto and gained the weight back, but I am back on it now with daily IF of 16 hours and am limiting calories to 1200 per day (female, 5’6″) . I am continuing to have moderate whiskey on weekends and lose weight during the week, but it comes back on over the weekend. My daily total net carb intake everyday is 10g or less. Whiskey has no carbs. I know it can interfere with fat burning somewhat. What is the advice on moderate whiskey or wine and losing weight on a keto plan?

    Reply

    • Ashley Smith

      It’s not recommended. Whiskey turns to sugar. If you want to drink wine, I recommend Dry Farm Wine only – it’s sugar free and keto. It’s also best to test your ketones and glucose after drinking. If your glucose spikes, your weight loss will stall.

      Reply

  31. Elizabeth Walker

    I am sorry you didn’t post my question concerning advice about alcohol and keto and weight loss. I will bet many people are wondering the same thing.

    Reply

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