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How to Avoid Common Ketogenic Diet Mistakes

The ketogenic diet can be a very effective way to lose weight. Since you’re not giving your body carbohydrates to use as energy, it starts using the fat stores. Most people who follow the diet find that they lose weight at a consistent pace while still feeling satisfied and full.

However, there are times when it just doesn’t seem to be working. If you’re not losing weight while following the plan, you may be making a few mistakes. In fact, there are several misconceptions that can lead weight loss to stall.

Take a look at the following list to see if you are making some of these common mistakes. If you are, a few simple tweaks to your plan could put you back on the path to losing weight. You’ll be much closer to reaching your goals.

Eating Too Many Calories

If you’ve ever been on a diet that required you to measure portions and keep count the calories you ate, you probably like that the ketogenic diet doesn’t require you to count calories. As long as you stick to no- and low-carb foods, you should be losing weight. However, this is a bit misleading.
Ultimately, weight loss comes from using up more calories than you take in.

On a ketogenic diet, the fat and the protein are supposed to keep you satisfied enough that you end up eating fewer calories overall. This is the primary reason that the diet works.

If you’re eating a lot of high-calorie foods, you could have trouble losing weight, even if all of those foods are technically “approved” foods for the diet. In particular, nuts are a common problem because it’s easy to eat a lot of them in a short period of time. A single serving of nuts is a small handful, and comes in at around 200 calories. It’s easy to see how this can quickly add up.

While you don’t have to go crazy counting calories, it’s a good idea to spend a few days paying attention to what you’re eating. Add up those calories to see how much you’re eating. If it’s high, figure out which foods are sabotaging your efforts.

Not Eating Enough Fat

As a culture, we’ve been conditioned to see fat as the enemy. We’ve always been told that if you eat fat, you’re going to get fat. On top of this, a lot of people think of low-carb diets as high protein diets rather than high fat. This means that they’re eating foods that often look for foods that are high in protein and low in carbs without paying much attention to the fat content.

Fat is a really important part of the ketogenic diet. A description of the diet put out by the Kansas Department of Health and Environment states that you should be eating four grams of fat for every one gram of protein you eat.

This should be dietary fat, like you find in butter and full-fat dairy products. You can also add fats in the cooking process to help you meet your goals.

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Not Planning

To be successful following the ketogenic plan, you need to follow the diet at all times. It’s not always easy to find keto-friendly foods in restaurants or at convenience stores, so you have to be prepared. If you don’t bring snacks with you to work or on a road trip, you might be tempted to eat something off-plan when presented with the choices in the vending machine.

If you haven’t thought about what you are going to order in a restaurant, you may be tempted to order your favorite dish or share in the dessert that your friend is enjoying.

Take time to plan what you’re going to eat every day, including snacks. Before you go to a restaurant, look at their menu and find things that are appropriate for a keto diet. Having this plan will make it easier for you to stay on track.

 

Mindless Eating

Most people eat for a variety of reasons that have nothing to do with hunger. You might eat more when you’re socializing with friends. You might eat more when you’re stressed or tired. You might eat because you’re sad or happy. You might just eat because you’re bored.

Even when you’re eating foods that are allowed on the ketogenic diet, you won’t lose weight if you don’t pay attention to your body. One of the keys to success is learning to stop eating when you are feeling full. Foods that are high in fat and protein help you to feel satisfied with fewer calories, but if you keep eating without thinking about it, you’ll be eating too many calories.

To prevent mindless eating, create set times when you’re allowed to eat. Be careful not to grab a cheese stick or a handful of nuts every time you go into the kitchen. Don’t eat while you are preparing dinner. Once you start to do this, you’ll probably be surprised by the number of times you have to stop yourself from reaching for food.

Avoiding Vegetables

Even non-starchy vegetables contain some carbohydrates, so those who are really limiting carbohydrates typically avoid these foods, even though they may only have a few carbs per serving. For instance, you might opt for an extra serving of meat rather than a side salad or steamed vegetables.

This has two negative effects. First, you’re eating more calories when you choose a high-fat/high-protein food over some vegetables. Second, you’re missing out on all of the fiber that’s contained in non-starchy vegetables. This fiber can help you feel full and will also help your digestive system work more efficiently.

The first step to avoiding this mistake is to not think of vegetables as the enemy. Sure, you might want to avoid carb-heavy vegetables like potatoes and corn, but you shouldn’t avoid foods like broccoli, lettuce and cucumbers.
Next, look for ways to incorporate these foods into your meals. Serve veggies on the side.

Eat a big salad for lunch with a high-fat dressing and a serving of meat. This also allows you to eat a wider variety of foods so you won’t get bored.

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Eating the Wrong Fats

We’ve told you that you should be eating more fat to do well on the ketogenic diet, but many people take this advice too far. The key is that you’re supposed to be eating a lot of dietary fat, not other types of fats.

Dietary fats are the types of fats that are naturally found in foods. It’s the animal fat in your meat, the fat in your butter, and the fat in an avocado. These are all good for you.

The fats that are not good for you are the ones that come from vegetable oils. Deep fried foods, for instance, might have a lot of fat, but they’re not what you should be eating a lot of on the ketogenic diet.

Focus your efforts on eating the healthier fats. Make sure that you’re buying full-fat versions of dairy products. If you want something that tastes fried, try coating it with olive oil and baking in the oven or pan frying on the stove in a small amount of coconut oil. This is better than deep frying.

 

Getting Stuck in a Rut

When you first started the keto diet, you probably made a list of your favorite foods on the approved lists and planned your meals around those foods. For instance, you might decide that you’ll eat eggs for breakfast, bun-less burgers for lunch and meat with steamed vegetables for dinner.

Even if you occasionally mix things up by having chicken for dinner one night and salmon another, this routine can start to get boring. When things get boring, you are more tempted to go off plan just to have “something different.”
To avoid this, make a pledge to try one new recipe each week. You may find a new favorite.

 

Cheating

If you’re sticking with the plan most of the time, it might seem that the occasional cheat meal shouldn’t make a big difference. Maybe you wanted a piece of cake at your kid’s birthday party or felt bad about turning down a plate of your mom’s homemade spaghetti and meatballs.

Unfortunately, even a small amount of carbohydrates can put your body out of ketosis. If those “cheats” are coming more often than not, your body won’t be spending much time in its ketogenic state. This means you won’t be losing weight like you want.

Commit yourself fully to the ketogenic diet for a certain period of time. Don’t allow yourself to cheat. If there’s a big event coming up, think about how you are going to overcome the temptation. For instance, you might have a bowl of heavy cream with strawberries rather than cake or enjoy mom’s meatballs with spaghetti squash instead of spaghetti.

 

Not Listening to Your Body

Being able to eat “as much as you want” is part of the appeal of the ketogenic diet. What most people don’t realize, though, is that you’re really supposed to be eating as much as your body needs.

See also  21 High-Protein, Low-Carb Foods to Help You Lose Weight

You shouldn’t feel hungry on the keto diet, but you also shouldn’t feel overly stuffed. You need to learn to listen to your body and eat only as much as it really needs.

Try using smaller plates so that you eat too much due to the pressure to clean your plate. Before you reach for a snack, ask yourself whether you’re really hungry or if you’re getting a snack because you’re bored or filling an emotional need. Tune into yourself and the weight will come off.

 

Choosing Pre-Packaged Foods

The ketogenic diet is supposed to be about eating healthy whole foods rather than the overly processed junk that makes up most people’s diets. However, this hasn’t stopped businesses to step up to the demand for keto-friendly versions of unhealthy favorites.

If you’re choosing a lot of these foods over real foods, you may find that you have trouble losing weight. Since many of these foods mimic sweet treats, you’ll find that they increase your craving for these types of foods.

On the other hand, if you stick with healthy foods and avoid using low-carb sweeteners, you’ll find that your cravings for sweets decrease significantly. If you avoid sweets for a few weeks, your taste buds will change and all those foods you once craved will taste too sweet.

 

Focusing on the Scale

Ketogenic diets appeal to people because they allow many people to quickly lose a lot of the weight. You probably started it after hearing about someone who lost 20 or 30 pounds in a short period of time. If you don’t get those same results, you might be frustrated.

However, the scale doesn’t tell the whole story. You can slim down without seeing much of a difference on the scale. Additionally, people who have more weight to lose tend to lose that weight quickly. If you only need to lose 20 pounds to reach your goal weight, it’s probably not going to all come off in a month.

Instead, focus on the way your body looks and feels. If you have more energy and your clothes are feeling a bit more comfortable, then you’re seeing success, even if it’s not showing up on the scale.

The ketogenic diet works well for millions of people, but it’s easy to make these mistakes that can stall your progress. Once you fix the situation, you should start seeing your efforts pay off again.

Do you have any keto diet tips you can share? Please let me know in the comments – thanks!

 

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70 Responses

  1. I know exactly why I am not loosing anymore weight. I think its because I’m not working out. I started going for 45 minute walks for about two weeks and started a squat challenge. I did notice a difference, but then I stopped. Still at the same weight so now I am getting frustrated. I work nights so I only eat one good meal a day, usually at around 5-6pm, then something small in the morning when I get home at 6:30am. . Most likely a couple of fried eggs with either ham or chorizo.
    Just popped in to give my results. Overall I’ve been on Keto for almost two months and have lost 10-15 lbs. About 4 months ago I was 30 lbs heavier so I have came a long way and I feel so much better. I no longer crave carbs, sometimes sweets. That’s where the fat bombs come in. I’ve gotten so used to them I find myself eating too much. (is that bad)? anyways, I love keto because I am a big meat eater. I had gone vegan before and lost weight, except I wasn’t satisfied with what I was eating. Good luck everyone.

  2. Hi!
    I am 51 and have pretty much tried everything to lose and keep weight off over the last 8 years. Typical roller coaster of lose it, gain it back but a little more each time until I reached my highest recently.
    I started a modified version of Keto at the end of August with the goal of losing 20lbs in 6 weeks. I met my goal. I am now down 25lbs and continuing to lose. It may be at a slower pace now but it keeps me sane having it be modified. And a lot easier.

  3. I was 330+ lbs. have been keto for almost a year. Weighed 246 this morning. I have lost 80+ lbs. and 8 pants sizes. Went from a 44 pant size to a 36. About to have to get 34’s. Don’t crave sweets or bread anymore and don’t even try to make cookies, breads etc. I have a few low carb beers a week. I drink a lot of lemon water made with fresh organic lemons. I love eating high fat, low carb and moderate protein. For me it’s not hard at all. Several people I know have start keto because of what changes they have seen me go through.

  4. Hi,
    I have been on the DIET for some time now and it has definitely done wonders for me, to a point where I started losing to much weight. What I really enjoy more than losing the weight is the sustained energy and being able to deal with my emotions better ,”being in control”.So iam in and out of be in Ketosis.

  5. I wish everyone here would realize that “loosing” is not a word. Loosening Is the act of making something looser, less tight. Like loosening a screw. To lose something is to be rid of it, like weight. You are losing weight on a Keto diet.

    1. Thank you for saying this. I just want to chew my fingers off trying not to correct people. When someways Loosing weight, I imagine fat being turned loose and running amok. Lol

  6. Can someone please tell me how many ounces of protein I should be having per day? My calorie intake is less than 1000 but I am at 70 % fat, 25% protein and 5% fat? Also, how much cheese is too much cheese? The Atkins diet said 2-4 oz a day? Is it the same for Keto?

    Thank you so much!

    1. Use Senza! You put your info into the app and then it gives you your micros. You adjust your “profile” the more weight you lose/gain the app adjusts your micros accordingly.

  7. Hi can I folllow ketogenic diet while breast feeding a 7 month old baby? Can ketones pass from breast milk to baby to harm them?

  8. I’m 73 years old and have never been successful on any diet before. My eldest daughter lost 40 pounds in 5 months using the keto diet. That gave me hope! So I started it too. I have lost 24 pounds the first month! I am amazed!! I am quite obese and have many more pounds to go, this gives me hope!

    1. You are an inspiration! I am 64 and just starting the keto diet. I have 40 lbs to lose. Share your tips and tricks!

    2. I have lost 26 in a month and it is amazing. I use a glucometer,scale and ketostix. I barely have joint pain now. I am so happy.

      1. I am 65 and have been on the Keto way of life (hate the word diet for myself) for 3 months. Have lost 25 pounds and feel better than I have in 20 years!! My knees are young again and I just don’t get stiff anymore plus my energy is thru the roof! I have been stuck for the last month but have never cheated! It is so interesting reading all the comments and I am going to try less dairy and take a look at my fat consumption. I think it’s not enough. Thank you all and bless you for sharing!

    3. Finally!!! someone my age losing on Keto…I have been doing this WOE and am feeling GREAT!!! Can’t wait to continue and watch the pounds fall off. Just saw my physician and he gave me more info. My A1C has already dropped 2 points!!! A friend is joining me as well as my niece, mail lady, and daughter in law. Keto on world!!! I am proud to be a KETO YUMAN………..

  9. All of a sudden I’m feeling slight gnawing hunger most of the time. I’m not cheating. Could it be not enough fat? I was eating a lot of cheese but I cut way back because my weight loss has come to a stop. Any ideas for fats other than bacon, avocado and cheeses? Thanks!

  10. This article and all the comments are helpful to me, thanks everybody. I guess calories do count, so I need to learn to not over eat, just cuz! At least I am not hungry and that is a gift!

  11. I have only been on this diet for one week today, with only a 3 lb loss. I bought some ketostix to test, but I don’t understand what I’m looking for. When ordering them, I thought I read, the darker the color was what I wanted. Then when they came, the box said, if dieting, the lighter the color. I got confused. Can someone help me out with this, please? I understand, this isn’t the best way to test but, I think it will help me know if I’m heading in the right direction.

    I am sticky low carb, no sugar. I eat all fresh food, no packaged items at all. My only carbs I get, are from my veggies and salad.

    1. The Ketostix I have indicate, on the container that you should be in the lightest colors which are “trace” or “negative” for carbs.

      1. My husband and I are both doing Keto. So we are eating most of the same things. He is losing much faster (16# to my 5# in 1 month) but he has a gym at work and goes 4 days a week to exercise. I walk when I can. I also have several other health issues that he does not have.

        1. He also has testosterone and you have estrogen which enables men to loose faster. The exercise is probably also a factor. 5lbs a month is ok, keep it up.

      2. The Keto book I am reading says that a lower color is preferred on the keto urine stick. The best way to lose is to be around .5-2.0, Or the lighter three colors..

    2. Urine test strips are not accurate. It only measures what your body is excreting not what your body is burning. The most accurate way is blood test.

    3. I had the same questions when i started with the sticks. I may be wrong but what i put together is with the stick you are wanting to have ketosis which means you have ketones. The negative means there are no ketones so you want the darker colors. I have also read as long as it wasn’t negative you are where you want to be and that you may have a lower color depending on how hydrated you are. Hope that helps.

    4. I have two types of ketone strips and both show that the darker the red color he more ketones in your blood. When I’ve gone too heavy on the carbs, my color changes to pink or tan. A day or two later they darken up if I’m back on track. Also, dehydration can make your sticks show up darker than they should. Stay hydrated!! Drink some electrolytes occasionally.

  12. I must find recipes. I am starting my second week and already dreading another piece of meat. I LOVE vegetables, all kinds and I can’t have most of them. I don’t understand how natural/ God made food/vegetables aren’t allowed. I could live just fine without meat. My sister had had great results though.

    1. Paleo Leap has a great system and TONS of wonderful recipes. Also check out Pinterest for Paleo or Keto Recipes.

    2. Look through Pinterest for keto recipes! I’ve been making some delicious dinners from simple ideas I find here! We were living on ground beef and cheese bowls the first three weeks and I thought I might go nutty. Recipes def made it a lot easier and more enjoyable!!! Best of luck, don’t give up!!!

    3. It is confusing because there is so much contradictory information on the Internet. My doctor told me that as a general rule of thumb, it’s ok to eat the veggies that grow above ground, and avoid the ones that grow underground.

    4. I do a carb zero protein shake to help with the protein. My understanding is eating dark green vegetables are allowed. There are so many recipes online: my favorite is the Italian Sub Salad – tastes just like an Italian sub without the carbs.

  13. Two months no weight loss – I’ll avoid nuts completely for a bit to see if I’m falling into that mistake on the list. Everything else I seem to be doing correctly.
    Frustrated

    1. 2 months… maybe go for a slightly less amount of fats and make some changes in your workouts… i made it work in 3 months with 90min – 2h of pure walking 5x each week, i dropped 30pounds with diet, walking and a slow abs workout…

    2. I lost 67 pounds on the ketogenic diet. I started June 24 and by Christmas (6 months) I was down 60#! This works!
      I’ve also kept it off for over a year!

    3. When you say nuts. Does that include peanuts? If so switch to tree nuts almonds or cashews. I go through a half poundish of almonds a week. I’m still losing even without exercise. When I ate peanuts I was stuck in a rut for months. Apparently peanuts aren’t nuts but legumes and take a toll on Keto diets.

    4. I am in the same situation. Two months no weight loss. My husband and I eat the same things for breakfast and dinner. Lunch I have 3oz. meat, portion a controlled piece of cheese and 1/2 C veg. (zucchini, green beans, or cauliflower). Only differences is lunch (he eats no veggies except a salad with dinner and he exercises (walks on treadmill) for 30 minutes 4 days a week. Also I am T2D, Hypothyroid, High BP & Cholesterol, and nerve/joint issues. Even when I was walking 30 minutes a day I wasn’t losing. Stuck in GA. =(

      1. I found that I began to loose weight when I added jalapeños to my bacon & egg “muffins” (one muffin in morning), and omitted dressing on salads (I use lemon juice now). I never liked canned jalapeños but found that the fresh ones are good & not spicy as long as I remove all seeds. Peppers increase metabolism and reduce joint inflammation. Try omitting the cheese from lunch and increase the veggies to 1 cup until your weight loss begins. Check your fat intake, if you’re not getting enough healthy fat, your body can’t easily burn the calories. Also make sure you’re drinking enough water.

  14. This article also makes several allusions to the idea that losing weight is simply a matter of self control (i.e. mindless eating, using smaller plates, not listening to your body). I would encourage any one interested in this diet to reference better sources and truly learn the science of how different food groups interact with our bodies.

    In response to the first point, eating too many calories, I suggest reading “Why We Get Fat: And What to Do About It” by Gary Taubes. The idea that we lose weight by expending more calories than we take in is largely scientifically unfounded. The Keto diet doesn’t work because we’re eating fewer calories than we expend. If it was that simple of a formula, why would it matter what allocation of fat/protein/carbs we eat as long as we’re eating less? This diet is much more focused on the way carbs, fats, and protein effect insulin in the body.

    Additionally, incorporating vegetables into a Keto diet is more complex then just avoiding starchy vegetables. Many vegetables contain carbs and if you’re choosing a truly strict Keto plan, they can add up very quickly.

    1. Amen… I thought I was doing great eating all those vegetables, but I needed fewer carbs a day… I lost three months.. now I’m making progress on the carnivore diet… gonna give it 30 days…and I’m finally losing weight again!

    1. Look at the carbs per serving and this will tell you. Be sure to buy a pure cream product i.e. one without fillers, additives and preservatives. I eat cream cheese and have no significant change in my blood sugar readings ( I’m a juvenile diabetic , also known as Type 1 or insulin dependent diabetes mellitus.)

      1. PJ…is your Dr. Okay with you have high Ketones. Mine is not. As a Type 1, he says the kidneys are already getting overworked much of the time.

  15. I’m not loosing.I found this helpful. I think its from to many dairy calories. In confused after 8 weeks of trying. I got mad and cheated twice but got right back. We will see.

      1. Try fermented dairy. Yogurt, kefir and such. Best yet, make your own. I have a casein problem and it’s from all the pasteurization. Ultra pasteurized is the worst. It alters the casein. Fermenting can help undo that damage, but don’t use it to make your own. Best to use raw, but it’s outrageously expensive where I live. Use regular pasteurized, if you can’t get raw, to make your own. You can even make your own cottage cheese, regular cheese, etc. Hardest thing I’ve done was giving up drinking milk!

    1. Hi Julie,
      I have gone through 2 loosing phases of 40 days each, ending the 2nd today. With a 30 day maintenance phase in between holding my weight to within 2 lbs of what I weighed on the 41st day of the loosing phase. (This maintenance holding your weight and stopping weight loss causes your body to reset your body’s weight set point, and keep you from gaining the weight back. I have lost 54.5 lbs so far in 2 40 day loosing phases, with no exercise except light yoga and walking. I will give you a few tips that helped me. I believe that God led me to this ketogenic way of eating and is blessing my efforts, I know I will eat this way the rest of my life. I’m going to pass on His Blessing to you. I found it easier and more effective to weigh my foods and count calories by the day than to try to limit carbs. By weighing foods this automatically limits carbs, fats and protein to the proper amounts. Keep a journal of what you ate and the calories in each food in each meal of each day and the amount of water you drank. This journal will help you spot trends of eating and types of foods that can cause a plateau or weight gain. You’ll the be able to avoid those problems in the future. Example fillet 355 cal cucumber tomato salad. 65 calories total for that meal 420, then add all of your calories for the day. Staying between 600-800 calories per day the rest of the calories you need for energy will come from your fat stores! Yea! ???

      1. To train your body to burn fat instead of sugar from carbs, healthy fat load for 2 days
      eating as many calories of healthy fats as you can eat 3 meals and fruits as snacks. You may gain a lb or two but don’t be concerned it will come right off. I gained 1.9 lbs in those 2 fat loading days and lost 8.5 lbs the 1st week of the loosing phase.

      2. The trick to start burning your fat instead of glucose or fat you eat is… On the 3rd day you start your loosing phase. You DO NOT eat breakfast, you can have green or oolong tea or coffee with “sweet leaf” stevia no artificial sweeteners the chemicals in them throw off your hormones and brain chemistry. No dairy (full of fat and sugar)during the 40 day loosing phase! This gives you more time in ketosis between dinner the night before and lunch to burn your fat. IMPORTANT cut out ALL FATS, except the fats that are in your foods. Eat low fat meats and seafoods i.e. Boneless skinless chicken breast, fillet steaks, only 1 yolk in
      a 4 egg meal, etc. DO NOT COOK WITH FATS, only grill bake broil boil or sauté with
      beef or chicken broth instead.

      3. Stay within 600-800 calories per day. (You can google calories of 5oz of beef fillet etc to get your calorie totals

      4. Drink 1/2 of your body weight in ounces of water each day. I.E. a 200 lbs person

      should drink 100oz of water per day. This flushes out toxins that are stored in your
      fat it also rehydrated your fat cells when they release the fat. Not drinking enough
      will limit or stop fat loss.

      3. Buy an inexpensive food scale from Walmart and weigh your foods. In each meal,

      Eat only 5 oz. of any land based protein (beef, buffalo, chicken, etc) and only 5.5 oz.
      of any sea based protein ( tuna, shrimp, scalloped, crab, halibut, cod etc) its good to
      mix up what you eat, don’t eat the same protein 2 days in a row. Eat only between
      8- 9 oz of non starchy veggies in each meal. You can have a fruit between lunch
      and dinner and one fruit after dinner. Do not eat the fruit or anything after 9 pm.
      Drink water! Fruits that are low carb/sugar that you can have are apples, real
      oranges, berries blue, black, raspberry and strawberry, grapefruit.
      Plateaus, weight loss can stop by having too many carbs. By having too much
      protein, by not having enough water etc. weigh each morning after using the
      bathroom KEEP THE JOURNAL!

      4. After the 40 days of weight loss phase weigh on the 41st day always weigh 1st thing in the morning after evacuating yourself in the restroom. This lower weight is now your new set point. (Set point is the weight your body is use to and tries to maintain) your body has been use to weighing more, so if you don’t maintain and stay at this new weight, your body will try to gain to get back to the old set point. You must maintain this weight not gaining or loosing more than 2 lbs for 30 days. This will reset your set point and help you keep from gaining any weight back. MAINTENANCE PHASE IS MANDATORY!

      5. During the 30 days of maintenance keep weighing each morning after evacuation. Keep your journal to spot eating trends and food that don’t work well with your body and goals. Now to slowly add back in an additional amount of protein and add back in healthy fats (coconut oil, avocado ?, olives, nuts, egg yolks, fatty fish like salmon etc. try to add back in 2 new foods each day. No sugar no package foods no extra carbs no starchy veggies or foods. After 30 days of maintenance you can start another fat loading 2 days and 40 day loosing phase if you need to.
      I hope this helps you get to your goals an the new improved You! God Bless you and your efforts!
      Have a Blessed and Prosperous year to come,
      Sandi

      1. I appreciate all your info, perhaps you should start your own blog. The way you lost weight is not following the keto plan on this website. Your comments probably are misdirected in this forum and confusing for those who are new to the keto diet. Where did you get your information?

        1. I found a Doctor that prescribed the Keto way of eating. It cost me $2000.00 for the program. I’m just trying to pay it forward. It was originally prescribed by a Dr. Who developed ketogenic eating for epilepsy back in the 1930’s. When prescribing it his many patients he found that it worked for epileptic patients that also were obese, had high blood pressure, diabetes, and had other issues that were reversed and got them off medications.

          1. One large apple contains 130 calories and 34 g of carbohydrates, including 5 g of dietary fiber and 25 g of sugars. Apples have more carbohydrates and sugar than most other fruits.

        1. Hi Anonymous, I’m sorry but you are uninformed. This Keto way of eating was prescribed by my doctor. It is eating ketogenic, but the trick for fast weight loss (after you are fat adapted) for 40 days you minimize fat. Then add it back in for 30 days, and then back it out for the next 40 days. The HCG diet is a diet, subjects taking HCG either by subliminal drops or injections. It’s not a lifestyle like ketogenic eating is. The HCG Diet also is staying under 500 calories per day. The ketogenic way of eating doesn’t have to limit normal calories unless your in a 40 day loosing phase and it’s between 600-900 calories per day This ketogenic way of eating was developed by a Dr. and cost me quite allot of $ and it works! I’m down 75 lbs in in 107 days. Totally worth it. The ketogenic way of eating is a lifestyle change and not just a diet. I will be eating this way the rest of my life.

          1. THANK ❤️ YOU Sandi!! You are such a dear to share your keto diet with us! I am REALLY interested in learning more of this type of keto lifestyle.
            I have been on the HCG, what you have explained is definitely not HCG.

            If you have the time, please email me some more information on this diet that cost you $2000. By your dr. I would greatly appreciate it!

            I pray God blesses you richly for sharing the love with us!

            Hugs,
            Anna

            Annamariesrq@gmail.com

      2. HI Sandy,
        So you have my interest as I was already thinking the same thing? Why would we need to eat so much fat if we are living off our fat stores. When you are living off your fat stores if that switch has happened you really shouldn’t experience true hunger. Just like when you fast, you are hungry for 2-3 days then your body switches to fat stores and the hunger dissipates. So are you saying that you only eat about 400-500 calories a day while in losing phase. That is the only thing I didn’t understand. I also have heard about your set point and you explained it exactly as I understand it also. You must stay within two pounds to reset it . It really is a bit like the HCG diet as I have done that before as well, ie no added fats for cooking et. However the Keto diet states many times just because low carb is good don’t mean that low carb, low fat is even better. Which is what you are describing. Since I am stuck on Keto I may give this a try through all phases one time and see what I find. Thank you for sharing.

    1. I have been on this diet for 8 days and have not lost a pound or an inch, drinking lots of water and following my keto cook book, I don’t know what I’m doing wrong, I’m frustrated

      1. I found tracking carbs as well as calories to be the key. I think about food all day long, so I can easily overeat while not feeling stuffed. Tracking is super annoying, but an absolute must for me.

        My total goal is 15 pounds. I lost 2 pounds the first 3 days. Then I decided to try a sugar-free cookie recipes. I stalled for the next 3 days, although the carbs were still low.

        I replaced the cookies with strawberries and cream and started counting calories as well as carbs to make sure I was staying under 2000. This helped jump-start me again.

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