Day 7: Peak exhaustion set in back on days 3 and 4, but I rounded the corner and started to feel more like myself the last couple days. Now at the halfway mark, I feel like I've gotten this keto meal-planning thing down-even if the food isn't everything I hoped and dreamed. (More on that below). Plus I'm able to effectively train the way I'm used to. Over the weekend I hit the barre, the bike, and the (kettle)bells, and it feels great. I have my energy back and then some. And I simultaneously feel lighter (down another pound) and stronger.


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Day 7: Peak exhaustion set in back on days 3 and 4, but I rounded the corner and started to feel more like myself the last couple days. Now at the halfway mark, I feel like I've gotten this keto meal-planning thing down-even if the food isn't everything I hoped and dreamed. (More on that below). Plus I'm able to effectively train the way I'm used to. Over the weekend I hit the barre, the bike, and the (kettle)bells, and it feels great. I have my energy back and then some. And I simultaneously feel lighter (down another pound) and stronger.
Similarly, in a study in the New England Journal of Medicine, scientists followed for years the diets and health of 22,043 adults in Greece. (12) Adherence to the traditional Mediterranean diet was assessed by a 10–point scale that incorporated the key facets of the diet, including an abundance of plant food (fruits, vegetables, whole-grain cereals, nuts, and legumes), olive oil as the main source of fat, and low–to–moderate amounts of fish and poultry.

In the end, I'm pleased with my keto diet results both internally and externally. I lost 4 pounds in two weeks, gained some energy and efficiency with my training, and more often than not felt that I could see better muscle tone instead of feeling bloated or weighed down. While the ketogenic diet may not be my go-to on a regular basis, Dr. Axe's final feedback was encouraging: He says because I've now had a successful keto trial run, if I wanted to cycle through some keto weeks (or even a month, next time), I'd be able to easily, potentially reaching ketosis even more quickly. While going full-force back on the carbs could derail me or anyone else who wants to keto-cycle, Dr. Axe says the odds are in my favor. "Ninety percent of the time if someone's done it once, they will get into ketosis quicker and easier the next time," he says.


A 2010 study in Diabetes, Obesity and Metabolism assigned 259 overweight diabetics to one of three diets: a low-carb Mediterranean diet, a traditional Mediterranean diet or a diet based on recommendations from the American Diabetes Association. All groups were told to exercise 30 to 45 minutes at least three times per week. After a year, all groups lost weight; the traditional group lost an average of about 16 pounds while the ADA group dropped 17 pounds and the low-carb group lost 22 pounds.

The problem and the struggle for all the people we see, not just menopausal women, is they don’t know what hunger and fullness really are. They come to us after years and decades of a low fat high carb diet. So they are used to a feeling of fullness that is fuller than full. So we need to retrain ourselves to understand that full enough is the way you should feel.
Coconut oil is blowing up in the health and wellness scene, but there’s a catch to all the so-called benefits. Coconut oil contains different strains of fats and not all of these strains are equally effective for energy and fat loss. That’s why I specify the exact types of oils that work best in “The Bulletproof Diet,” and why Bulletproof makes Brain Octane Oil and XCT Oil, neither of which is the plain MCT oil found in coconut oil.
Take calorie deficit breaks. If nothing else seems to work, then try taking intermittent diet breaks every two weeks or so. Recent research found that obese men who took 2 week breaks from being in a caloric deficit lost more fat than the men who maintained a calorie deficit. This means that keto dieters may benefit from taking intermittent calorie deficit breaks as well. To implement a diet break, simply follow the ketogenic diet for two weeks while you maintain a calorie deficit. After those two weeks, calculate what you need to eat to maintain your bodyweight, aim to eat that many calories, and repeat — recalculating your calorie deficit after each calorie maintenance phase. Researchers hypothesize that this method of dieting helps keep your metabolism from slowing down, allowing you to burn more calories while you are in a calorie deficit.

Since MCTs are processed in the liver, they are absorbed quickly and provide fast and sustained energy. MCTs move passively via the hepatic portal system to the liver without the need for a longer digestive process. Unlike almost all other foods, MCTs do not require energy to be absorbed, stored or used in the body, making them an almost perfect source of natural energy.
With all this talk of the great benefits of olive oil, let’s talk about how to take it. We know, of course, that it may be a bit difficult to start your day with an entire shot of olive oil on an empty stomach first thing in the morning. In fact, if oil is consumed in large amounts, it may actually upset the stomach that is not used to it. Here are a couple more ways to go about it.
The Mediterranean diet has received much attention as a healthy way to eat, and with good reason. The Mediterranean diet has been shown to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers, depression, and in older adults, a decreased risk of frailty, along with better mental and physical function. In January, US News and World Report named it the “best diet overall” for the second year running.
If you've been cooking with vegetable oil or coconut oil, make the switch to extra-virgin olive oil. Olive oil is rich in monounsaturated fatty acids which may improve HDL cholesterol, the "good" type of cholesterol. HDL cholesterol ferries "bad" LDL particles out of arteries, according to a 2017 study in Circulation. Use olive oil in homemade salad dressings and vinaigrettes. Drizzle it on finished dishes like fish or chicken to boost flavor. Swap butter for olive oil in mashed potatoes, pasta, and more.
Keep in mind, too, that all oils are a mixture of saturated, monounsaturated, and polyunsaturated acids (though they’re usually called by the name of the fatty acid that is most abundant). Olive oil is about 14% saturated fat, so if you’re pouring olive oil into your skillets and food every day, you’re likely consuming significantly more artery-clogging saturated fat than you realized.

Butter vs. margarine: Which is most healthful? Many people are unsure whether butter or margarine is better for their health. While butter is a dairy product containing saturated fats, margarine consists of plant-based oils and often contains trans fats. We provide the nutritional breakdowns for both products and explain how to make the most healthful choice. Read now


This website is helpful I gained ten pounds just by snacking. I on the Keto diet with 15 carbs a day I stopped all snacking, stopped staying up late because it screws up cortisol / hormones which causes weight gain so I started going to bed at 9:30 on the dot. I typically eat one meal a day a green salad with either, chicken or prawns and simple homemade dressing . Sometimes I do a big glass of a low carb, a chocolate mocha protein drink with a nut milk and ice blended this does the trick. I never eat after 4:00. I have coffee with a little butter and drink lots of water I use Ketostix every other day to see if I’m still in ketosis. I did get foot cramps and increased sea salt intake and it stopped. I love fasting and going to yoga I feel clearer, lighter and just happier. Just keep with a program and you will see light at the end of the tunnel. Some people have great success with zero carbs. I have never tried it but read about it.
Until recently it was thought these antioxidant polyphenols acted directly on genes and blood vessels. But it turns out that they also work via our gut microbes that make up our microbiome. This is the community of trillions of diverse bacteria which live in our large intestine. They feed off the different polyphenols and produce other small chemicals (short chain fatty acids) that dampen down inflammation and help our immune system.
Now you’ve made the decision to follow the diet, it’s time to choose the type. There are four options. The standard ketogenic diet is the ones that we’ve already looked into, where your diet consists of 70% fat, 25% protein and the rest carbs. You can also follow a high protein option, which cuts your fat intake to 60% and your protein intake up to 35%.
Outside of Reddit, I have never seen what I would call a great write up on keto. Following one of these purchased plans, with lots of expensive supplements, is not only unnecessary but usually contains lots of bad advice. I can't even begin to imagine why you would be told that Granny Smith apples, which come in at around 12 net carbs per cup, are ok but brussel sprouts (~3.5g net carbs per cup) or carrots (11g net carbs per cup grated) are not. Doesn't even make sense. A spoon of peanut butter kick you out of keto? ~4-6g net carbs per 2T! The keto diet is not hard and it is very sustainable as a way of eating permanently. Part of America's problem with weight is that they think everything needs to be handed to them in a bottle or package, with no work or thinking involved. Keep your daily intake of net carbs very low (less than 30 is probably best) and get your carbs from healthy natural foods before you reach for prepackaged food. Moderate protein. Eating tons of fat is not a requirement. Keto is called high fat because in terms of percentages, you are getting the most calories from fat. If you eat moderate protein and very low carb, you need to get the rest of your calories from somewhere. I'm a 40 year old female and lost 100+ lbs eating keto with no purchased plan and no bs supplements. I still eat that way 4 years later. I have arthritis but I run, I lift weights, I ride horses, I ride bikes, I live a very healthy, active lifestyle since losing the weight and finding keto. I have tried to go back on a standard American diet and immediately lose my motivation and energy, my body feels awful. The benefits of keto go far beyond weight loss. The hardest part about eating keto is social because so many people think it's so hard and there are so many misconceptions. It is completely sustainable as an individual.
While some Mediterranean diets do include a good deal of carbohydrates — in the form of pasta or bread, for example — being active and otherwise consuming very low levels of sugar means that insulin resistance remains rare in these countries. The Mediterranean style of eating helps prevent peaks and valleys in blood sugar levels, which zaps energy and takes a toll on your mood. All of these various factors contribute to this diet’s diabetes prevention capabilities.
Based on ultra-simple guidelines in The Belly Fat Diet for Dummies, these menus, which feature yummy olive oil recipes for weight loss, incorporate six servings of waist-shrinking olive oil a day into meals that are both low in calories and highly delicious. Just pick your favorites — we love combining lemon and olive oil for weight-loss-friendly meals that also taste good — and let the waist shrinking begin! While using this plan, drink as much water as you like. Add ultra-low-cal extras (coffee, tea, herbs, spices, vinegar) as desired. Note: As always, get a doctor’s OK before trying any new plan.
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