During this first phase, people can expect to lose anywhere from 2 to 7 pounds of water weight. Some people may even lose up to 10 pounds! Studies indicate that each gram of glycogen in human muscle is bound to about 3 grams of water. So, as your body burns through the glycogen, it also rids your body of water. Even though you’ll be losing mostly water weight in these early stages, this is a great sign that you are on your way to achieving ketosis.
Here’s encouragement…it’s not all about weight in the beginning. As you ween off of sugar (which is really poison to your body), your body has to start getting rebooted. I had a solid week or more of serious detox. I knew that getting the poison out of my body was going to be significant, and it was. Don’t be discouraged. It’s well worth it to truly rid your gut and body of cancer-causing poison, not to mention your ability to fight disease. The acid level will change. Your arthritis (joints) will improve. Stick with it and don’t give up. Your family is worth it!

"I'm not obsessed with food anymore. Before keto, I was constantly hungry and thinking about food. If we got takeout, I would open all of the containers to see which one had the most in it and I would grab that one. It makes sense now because everything I was eating was full of sugar and carbs and I was in that vicious cycle. Growing up, if we had a bad day my dad would say, "Let’s go get some ice cream." He wasn’t trying to raise a food addict.

Because this is an eating pattern – not a structured diet – you're on your own to figure out how many calories you should eat to lose or maintain your weight, what you'll do to stay active and how you'll shape your Mediterranean menu. The Mediterranean diet pyramid should help get you started. The pyramid emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions. Top it off with a splash of red wine (if you want), remember to stay physically active and you're set.


A 2004 study published in the Journal of Neurobiology of Aging found that the MCTs in coconut oil helped improved memory problems, including Alzheimer’s disease in older adults. (6) It only makes sense that a food that supplies fuel for your brain and also helps you absorb vitamins and minerals better will also make you feel more clearheaded, energetic and positive.
“The eating style with the most impressive evidence to support its health benefits is the Mediterranean diet. However, this is not the American version of the Mediterranean diet, which tends to be heavy on pasta, pizza and meat. Instead, it's the traditional peasant Mediterranean diet, whose followers could not afford refined sugar, processed foods, butter and meats. Instead, they grew and ate their own vegetables and berries, and tended orchards of olives, nuts, and fruits. They fished the seas and rivers for their protein, which was rich in omega-3 fats. They consumed modest amounts of fermented dairy such as yogurt and cheese. Many of them during their largest meal of the day would enjoy a glass of red wine from their own vineyards. This diet and lifestyle has been proven in many large studies to be the healthiest eating pattern in the world; and it helps that it is delicious as well as nutritious.”
In 2014, a group of three Brazilian researchers assessed the available literature on low-carbohydrate diets in a meta-analysis. They specifically looked at trials that compared a very-low carbohydrate ketogenic diet (VLCKD) that contained no more than 50 grams of carbohydrates per day against a conventional, low-fat diet with less than 30% of calories from fat. Ultimately, they included 13 studies that lasted 12 months or more and collectively contained 1577 subjects with 787 randomized to a low-fat diet group and 790 to a VLCKD group.
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As a gut health doctor, this is my biggest pet peeve about keto diets: They sometimes overemphasize foods high in dietary fat like meat and full-fat dairy at the expense of gut-supporting plant foods. Knock your gut flora out of balance and you're almost sure to hit a plateau since gut health affects weight loss. Even on the strictest keto diet, you can incorporate fermented and cultured foods including sauerkraut, kimchi, and kefir.
In 2010, researchers published findings showing MCTs help lower your risk of developing metabolic syndrome,18 which includes a cluster of symptoms such as abdominal obesity, high blood pressure and insulin resistance. Unlike carbohydrates, ketones don't stimulate a surge in insulin. Another benefit is that they don't need insulin to help them cross cell membranes, including neuronal membranes. Instead, they use protein transporters, which allow them to enter cells that have become insulin resistant.
Don’t get it wrong — just about all the cheap and abundant oils in coconut oil are good for you, which is why coconut oil is high on the list of Bulletproof foods! The problem is that studies show you can’t get enough of the really useful MCTs from just eating coconut oil or a so-called “MCT oil” that is diluted with lauric acid, a useful, but cheap, and hugely abundant part of coconut oil that is marketed as an MCT oil.[1]

"I was on Reddit one day when I saw a weight loss transformation of a guy who had lost 140 pounds in a year using the keto diet. I started reading the keto subReddit and began researching the science behind it. After years of using upcoming events as excuses not to diet, I chose to start keto in January when the holidays were over and there weren’t any weddings or parties for the next few months. 

The diet primarily consists of foods and ingredients that are very close to nature, including olive oil, legumes like peas and beans, fruits, vegetables, unrefined cereal products, and small portions of animal products (that are always “organic” and locally produced). In contrast to the typical American diet, it’s very low in sugar and practically free of all GMOs or artificial ingredients like high fructose corn syrup, preservatives and flavor enhancers. For something sweet, people in the Mediterranean enjoy fruit or small quantities of homemade desserts made with natural sweeteners like honey.


Han, J. R., Deng, B., Sun, J., Chen, C. G., Corkey, B. E., Kirkland, J. L., …. & Guo, W.(2007, July). Effects of dietary medium-chain triglyceride on weight loss and insulin sensitivity in a group of moderately overweight free-living type 2 diabetic Chinese subjects [Abstract]. Metabolism, 56(7), 985–991. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17570262


Perhaps one of the biggest reasons that MCT oil sales have skyrocketed in recent years is due to growing popularity of “The Bullet Proof Diet.” “The Bulletproof Diet,” written by Dave Asprey, is a dietary approach for rapid weight loss and better cognitive health that recommends you receive 50 percent to 70 percent of your energy from healthy fats, especially MCT oil, grass-fed butter and coconut oil. (1) The plan’s signature breakfast, “bulletproof coffee” — a mix of coffee, MCT oil and butter — promises decreases in hunger levels, the ability to fast easily, better brain function and mental clarity. While coconut oil benefits are still recognized by Bulletproof dieters, MCT oil is considered the gold standard, and the official Bulletproof site sells its own MCT oil, called Brain Octane Oil.

Sources: Marco Petrini, President of Monini North America, Inc., Olive Oil from Spain, Cat Cora chef and TV personality, founder of Cat Cora’s Kitchen by Gaea, Kaldi Olive Oil, Euphoria Greek Extra Virgin Olive Oil, Fran Gage author and olive oil expert, Theo Stephan founder of Global Gardens and author of Olive Oil and Vinegar for Life, Monell Chemical Senses Center, Olive Oil Times, Rip  Esselstyn, author of The Engine 2 Diet. Inspired by “The Island Where People Forget to Die” in the New York Times Magazine.


The solution? One way of approaching this issue is through dieting. To adapt to such an abundant food environment, you need to give your brain new food rules to follow (e.g, a diet). Your brain needs you to tell it what to eat and what not to eat to meet your health goals. One of the best ways to do this is by finding a diet with simple rules that you can follow for the rest of your life.
Julius – You are awesome and nice job with this! I have been a crazy person researching every university and medical journal to study nutritional ketosis as well as fasting, and how to use in combination. My goal is to be on the cover of SHAPE magazine when I’m 60 – a few years away – and this lifestyle what will make that happen. So far, 26 pounds in 6 weeks – this is huge – and I was inspired to read your results. DO YOU FIND that keeping snacks in your diet is OK?? Same question for whey powder vs egg white powder?? I thought the whey resulted in a higher insulin response…have you compared the two? As a former competitive powerlifter, I’m curious about this….and thanks for doing this great blog.
The first group of 75 consumed a low-carbohydrate diet with less than 40 grams of carbohydrates per day. The second group of 73 consumed a low-fat diet with less than 30% of calories from fat and less than 7% of calories from saturated fat. Both groups regularly received nutritional counseling periodically throughout the study meeting with each participant meeting with a dietitian for a total of 10 sessions

There is a lot of talk these days about the ketogenic diet—and for good reason. Developed in the 1920s as a way to cure epilepsy, the low-carb/high-fat diet is now being embraced for many of its other health benefits — weight loss being a primary one. If you search online, you’re bound to stumble across spectacular before-and-after photos of people who have lost a substantial amount of weight, seemingly overnight, thanks to the keto diet.

MCTs, also called “MCFAs” for medium-chain fatty acids, are believed to be largely missing from the diets of people eating “standard Western” diets, most likely because the public has been led to believe that all forms of saturated fats are potentially harmful. However, recent research has shown a lot of evidence about the real truth regarding saturated fats.
It’s also crucial, if you’re eating more fats, to make sure you eat the right kinds. A study published last year in Lancet Public Health of 15,428 adults found that low-carb diets were linked with a higher risk of dying during the study period if people replaced carbs with animal-based fats and protein. But those who replaced carbs with fat and protein from plants—such as avocados, olive oil, nuts, and seeds—had a lower risk of dying.  

While keto diets minimize sugar and other food sensitivities, they often allow full-fat dairy such as yogurt that, for some people, can stall fat loss. And some packaged keto-friendly foods (yes, there's a whole industry of keto-friendly cookies, candy, and other junk food!) can contain gluten, artificial sweeteners, and other reactive ingredients. These foods and additives cause dysbiosis (an imbalance between good and bad bugs), leaky gut syndrome, and increase insulin resistance, which raises blood sugar levels—stalling weight loss. Read your labels carefully: Food sensitivities can be sneaky and hide in foods that you would never suspect, like mustard.
You still have to cap alcohol. The hallmark of a Mediterranean diet is that drinking red wine socially is thought to be one reason why the diet is so healthy. But women should still stick to one glass, and men two glasses. If you have a history of breast cancer in the family, know that any alcohol consumption raises that risk. (31) In that case, talk to your doctor to find out what’s right for you.
Research has consistently shown that the Mediterranean diet is effective in reducing the risk of cardiovascular diseases and overall mortality. [3, 4]  A study of nearly 26,000 women found that those who followed this type of diet had 25% less risk of developing cardiovascular disease over the course of 12 years. [5] The study examined a range of underlying mechanisms that might account for this reduction, and found that changes in inflammation, blood sugar, and body mass index were the biggest drivers.
There are four different kinds of MCTs, which differ depending on the number of carbons there are connected to the fat molecules (this ranges between 6 to 12 carbons long). The MCTs in coconut oil are made up of about 50 percent of one kind (lauric acid) but typically contain the other three in varying amounts. MCT oil, on the other hand, is produced using fatty acids extracted from coconut and palm oil and is usually comprised of capric acid, caprylic acid or a blend of both.
More Sustained Energy: 90-120 minutes after you eat carbohydrates, your body doesn’t have readily available energy produced from the mitochondria in your cells, so you start “crashing” or lowering your energy. When you are in ketosis, your body can run off your body fat, which is an essentially limitless source of fuel. This prevents any type of crash.

I am researching keto plans and was so pleased to read your perspectives and personal story. It seems many over complicate things. I am 44, 5 ft 8 in and 236 pounds. I had kids at 35 and 48 yrs old and have had a really tough time with my body changes and overcoming this “doomed” feeling when it comes to weight. I want to be confident that this can happen but not sure where to start. I am a nurse, want to run and play with my 2 boys and really want to feel confident and show my horses again. This extra 60 pounds has got a hold of me! What do u recommend I do to start. Thank you for your inspiration!


Hi, I started last month and lost 16 pounds then went a week and no loss, thought ok fine then I gained 3 pounds and nothing I did wrong, no cheating at all and I go to the gym 5 days a week – nothing hardcore but I go. Is it normal for that to happen? Getting frustrated especially when I see all these people loosing all this weight and doing fabulous. I am on a lot of support groups on F/B and I am amazed but not sure what I am doing wrong. I know I cannot drink oil or butter in my coffee – but I have started to use coconut oil more and heavy cream too.
What is even more surprising is that the monounsaturated-fat-rich diet and saturated-fat-rich diet were equally damaging. “The monkeys fed monounsaturated fat developed equivalent amounts of coronary artery atherosclerosis as those fed saturated fat,” wrote Dr. Lawrence Rudel and colleagues at Bowman Gray School of Medicine at Wake Forest University in Winston–Salem, North Carolina.
Keto meals seemed so heavy and rich to me, and it just wasn't how I was used to eating. Plus, I consider myself a flexitarian, so the thought of eating more meat-and more often than I typically would-gave me pause. Dr. Axe assured me that even vegetarians could pull off a keto diet if they planned well enough. (Vegans can, too.) That said, he's a proponent of animal products and red meat specifically, because of the iron it provides for women (who are more susceptible to deficiency) and because it can bolster energy when carbs are lacking. (These Are the Other Things Vegetarians Need to Be Aware of Before Going Keto.)
MCT oils are particularly good for cooking because they have a high “smoke point,” meaning they don’t oxidize from heat easily and can withstand high temperatures. This is crucial, because even certain “good fats” are not well-suited for cooking (like extra virgin olive oil or flaxseed oil, for example) and can become rancid oils somewhat easily. Both coconut oil and MCT oil can be used for the most part in baked goods, sautés, stir-fries and grilled foods without oxidizing.
Oh NO!!! You don’t have to starve yourself to lose weight… Where are your nutrients, fiber, electrolytes…etc..? I’m sure you looked great even before starting this. The two “biggest” issues with this… It’s really unhealthy and I’m sure you are aware of that. But what happens when you start “eating” again?… Please keep me updated and thanks for the compliment..
The ketogenic diet is a diet based on the consumption of predominately fat, giving less emphasis to the other two macronutrients, particularly carbohydrates. While ratios vary depending on the individual and their goals, consumption typically consists of only five to ten percent carbohydrates, fifteen to thirty percent protein and the remainder of the diet is made up of fat.
Milk is limited. There are no long-term risks to eating Mediterranean, says Cohen. But you may be put off if you’re big on eating a lot of milk and rely on it to get all the calcium you need. You’ll get to eat cheese and yogurt, but in smaller amounts. "To get enough calcium in the diet without milk, one would need to eat enough yogurt and cheese, or seek nondairy calcium sources," says Cohen. If needed, drink skim milk. Otherwise, nondairy calcium sources include fortified almond milk, sardines, kale, and tofu made with calcium sulfate. (30)
Here's what I learned about the keto diet: You essentially swap a high-carb diet, which most Americans tend to eat, for a diet that's very high in fat (the healthy kinds), moderate in protein, and very low in carbohydrates. The idea is that you change the source from which your body gets its energy (and burns calories) from glucose (from carbohydrates) to ketones (from fat). This shift doesn't happen after one bulletproof coffee, though. It usually takes a few days of eating this way for your body to reach ketosis-where it's looking to fat as its first source of fuel. Once there, though, your body "will be burning fat all the time," says Dr. Axe. "It doesn't matter if you're working out or sleeping, or what you're doing, your body continues to burn fat in ketosis."
Gut health is extremely important for anyone looking to lose weight and increase overall health[*][*]. It is not uncommon for those who shift to a ketogenic diet to have a change in the production of bacteria in their colon (although not necessarily a bad thing – just a change)[*]. To help support this change and increase the healthy bacteria in your gut, try consuming more fermented foods such as sauerkraut, kimchi or kefir and/or supplement with a high-quality probiotic[*][*].
"Growing up, I was always sick to my stomach and doctors couldn’t see anything wrong. After going keto, all those symptoms went away, until I have a cheat meal. For the first year, I didn’t have any cheats. Now, 95 percent of the time it’s keto, but if we go on vacation or have an anniversary, I’ll have a cheat meal. I usually don’t feel good after cheating and I remember why I don't like to do it."  
If you're doing everything else right but missing these elements, you'll stall your progress. Getting subpar sleep, not moving enough, and environmental toxins are among the factors that can stall weight loss even when you're vigilantly following a keto diet. What you eat matters, but how you live also dramatically affects weight loss. For many patients, dialing up sleep, reducing environmental and psychological stressors, and incorporating high-intensity burst training can be big needle movers to overcome plateaus.

Olive oil cuts hunger. You won’t burn belly fat (or any fat, for that matter) unless you first take in fewer calories than your body needs to fuel itself. “And you won’t stick with a low-cal approach if you’re constantly hungry,” says Palinksi-Wade. That’s why using olive oil to reduce belly fat and lose weight is a no-brainer. “You often hear that protein or fiber help control hunger, but I find olive oil is equally if not more powerful.” Explanation: Olive oil is made up of 75 percent oleic acid, a substance shown to help us feel content for hours longer between meals. For this reason, Palinski-Wade actually includes more olive oil on the lowest-calorie version of her plan. “Olive oil is extremely filling.”
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