Category Archives for Keto

The keto diet: “I finally feel confident that I will reach my goal”


Over 270,000 people have signed up for our free two-week keto low-carb challenge. You’ll get free guidance, meal plans, recipes, shopping lists and troubleshooting tips – everything you need to succeed on a keto diet.

Here are new amazing stories from the people who’ve taken the challenge:


Are you kidding? The food was delicious, actually fun to prepare, I didn’t get hungry, AND I lost 7 pounds (3 kg)!

Best of all, I can commit to this and I finally feel confident that I will lose the 40 pounds (18 kg) and reach my goal.

Thank you!!

I have been on the diet for three weeks now and I’m only starting to lose the weight in this last week.

BUT I’m losing.

I’m so over the moon. There has been no hunger or cravings for sweet things, I still have a glass or two of wine every night and I’m proud to say I’m down 4.6 kg (10 lbs).

Thank you so much,

Loved it and I lost 6 lbs (3 kg). Gonna keep doing it.

Thanks, Nelda


In the last year my weight had increased to 202.5 lbs (92 kg). I had never been this heavy before and I decided that counting calories was not a permanent solution so I looked online to find a Diet plan. I came across your site and after having a good read decided that LCHF was worth a shot.

I had been aware of the Atkins diet since I was a child but never thought of going down that route because of the years of bad press it got.

This change in diet has been almost like a miracle for me, it works, I no longer crave food or feel hungry.

At the end of week two I had lost 9.3 lbs (4 kg) and after three weeks 11.4 lbs (5 kg). I am now in total control of what I eat.

Thank you,

Thank you. I found the diet too extreme for me. I found that my body didn’t really adjust well. I chose to slow the change down and use less dairy and different fats.

I appreciate the clarity of the website and the way you set things up for clarity with the diet but I also just needed a different approach so that this could be manageable for my body.



Low carb was not an issue. Having a hard time following keto and having more protein.

I really tried hard giving this a chance but didn’t seem to work for me. Even did the IF 16:8 and no results. I’ll have to stick to high protein low fat.


My husband and I loved the low-carb challenge! I’ve tried many diets and this is the first time I’ve felt satisfied and that I could sustain this beyond a few weeks. I’ve lost 7 lbs (3 kg) and my husband has lost 10 lbs (5 kg).

I’m enthusiastic about LCHF because I’m tired of counting – counting points, counting calories. I love that by following guidelines at the front end, I don’t have to constantly record on the back end.

The acid reflux I was experiencing with some regularity is gone. I’m sleeping better and I no longer have big energy dips during the day. I’m continuing on the LCHF journey and looking forward to losing another 55 lbs (25 kg) and feeling great doing it.


Try it yourself

Sign up for the free 2-week keto low-carb challenge!

Alternatively, use our free keto low-carb guide, or for maximum simplicity try out our awesome low-carb meal planner service – it’s free to use for a month.

Low-carb rutabaga fritters with avocadoMon
Vegan kale and spinach soupTue
Breaded root celery with creamed garlic beansWed
Keto pasta with blue cheese sauceThu
Low-carb cauliflower pizza with green bell peppers and olivesFri
Portabello mushrooms with fries and aioliSat
Keto fried cheese with roasted peppersSun


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Success stories

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Do you have a success story you want to share on this blog? Send it (photos appreciated) to [email protected]. Let me know if it’s OK to publish your photo and name or if you’d rather remain anonymous.

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Keto Superfood Nice Cream

This thick, creamy, and chocolatey treat tastes delicious but is squeaky clean. It makes a delicious vessel for getting your ketones in, but it also packs a nutritious punch from one of our favorite superfood veggies. Thanks to our friends at The Castaway Kitchen, this keto superfood nice cream is a dessert you won’t feel so guilty having while on a ketogenic diet

Sneaky Cruciferous Vegetable

From grain-free pizza crust to buffalo wings, it doesn’t seem like there’s an end to what this versatile vegetable can do. Now, you can sneak in some cauliflower to make a healthy ice cream, too. But don’t worry, no one will have to keep this ingredient a secret. Not only is this an easy-to-make ice cream recipe, the special feature of our favorite cruciferous vegetable makes it a powerhouse when it comes to nutritional benefits.

Cauliflower Power

One of the great qualities the cauliflower has is that it can be a low-calorie substitute for high-calorie foods like rice and flour. Pair this with its high fiber content, and you end up with properties that may aid in weight loss. With fiber slowing digestion and promoting feelings of fullness, you’re more likely to reduce calorie intake throughout the day, which plays a role in weight control.

Check out these other benefits cauliflower has to offer:

  • Good source of antioxidants
  • Rich in vitamins and minerals
  • Anti-inflammatory
  • Boosts heart health
  • Boosts brain health
  • Great low-carb alternative to grains and legumes

Did You Know?

When it comes to cauliflower, bigger is indeed better, as it means big flavor. Healthy-looking leaves is also a good sign as this means the florets will be in a similar condition.

Let us know how your keto superfood nice cream turns out, and if you’ve made other fun cauliflower dishes, please share in the comments below!

Keto Superfood Nice Cream

Prep Time 10 mins
Total Time 10 mins

Serves 2     adjust servings


  • 1 cup steamed, frozen cauliflower
  • 1 cup unsweetened, full fat coconut milk
  • 2 tablespoons erythritol
  • 10 drops liquid stevia
  • 1 tsp black pepper
  • Pinch of pink salt
  • 1/3 cup cocoa powder


  • Combine all of the ingredients in a food processor or blender
  • Blend until smooth and creamy. You might have to stop and scrape it down with a spatula once or twice
  • Spoon out into two cups and serve right away!

by Alexander Cunningham

var ajaxurl = ‘’; var simpleRating = { ‘recipe’: 551655, ‘user’: ‘’ }

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 230 Calories from fat
% Daily Value
Total Fat 20.2 31%
Carbohydrate 17.7 (Net: 10.9) 6%
Protein 5.4

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:















Calories 2000 2500
Total Fat Less than 65g 80g
Sat Fat Less than 25g 80g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

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US congressman, MD: Dietary guidelines not based on sound science


Are dietary recommendations such as eating more ‘healthy’ whole grains and fearing saturated fat rooted in the best and latest science? The answer is a clear no, according to a report by the National Academies of Medicine.

Now a US congressman and MD writes that the process for creating the guidelines needs urgent reform, as it’s not based on sound science:

It is imperative that the advice championed by our national nutrition policy be unimpeachable. With the process for the 2020 guidelines soon to be underway, now is the time for the Congress to take action to reform the Dietary Guidelines-development process so that proposed guidelines work as intended – as a tool to restore and protect our nation’s health.

The Hill: Mandate is clear: Flawed dietary guidelines process must be reformed

The dietary guidelines


The process behind the dietary guidelines is broken, says National Academies of Medicine

A low-fat diet might kill you, finds the new PURE study

The post US congressman, MD: Dietary guidelines not based on sound science appeared first on Diet Doctor.

‘Low-carb, high-fat is what we physicians eat’ says 80 Canadian doctors

Food with Omega-3 fats

Are low carb and keto fad diets which come with unsustainable restrictions and health risks? Absolutely not. They are based on sound science, they’re perfectly healthy, and they’re the diets of preference for a growing number of health professionals.

That’s what Dr. Evelyne Bourdua-Roy writes, in a letter signed by 80 Canadian MDs:

Our personal and clinical experience shows that this diet is more varied, tasty and satiating than the low-fat diet proposed by the Canadian Food Guide. We are thousands of doctors across the country and around the world who have adopted this way of eating for ourselves and our families, for health and well-being reasons. And we continue to eat this way in part because we love what we eat.

Huffpost: Low-carb, high-fat is what we physicians eat. You should, too

Low-carb doctors


When ‘dangerous shortcuts’ are actually supported by science

“As a doctor, I want you to eat plenty of fat, and add plenty of salt to your food”

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Do you have a hard time losing weight on low carb or keto? This may be why

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Do you have a hard time losing weight on low carb or keto? Then perhaps you’re making one of the common mistakes.

Dr. Eric Westman has guided thousands of patients in his clinic and with his books, so he knows a lot about this. In this interview, we discuss some common pitfalls that can be avoided if one isn’t reaching the results one is looking for.

Watch a part of the interview above, where he talks about a couple of very common low-carb mistakes (transcript). The full video – where Dr. Westman discusses a total of 12 common mistakes, is available (with captions and transcript) with a free trial or membership:

Twelve common mistakes on low carb – Dr. Eric Westman

Join free for a month to get instant access to this and hundreds of other low-carb TV videos. Plus Q&A with experts and our awesome low-carb meal-plan service.

Low-carb basics

Dr. Westman


How to lose weight

Low carb for beginners

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How fat is your liver?


As a family doctor with a low-carb clinic, I see ultrasound reports of non-alcoholic fatty livers on an almost daily basis. It’s no surprise, though, because the patients who enroll at my clinic have type 2 diabetes and/or are overweight for the most part. Those are the two most important risk factors in non-alcoholic fatty liver disease. I actually like to see those reports, and I’ll tell you why further down.

When I ask my patients, what did the radiologist say to them during the ultrasound, they invariably say “He/She told me to stop drinking alcohol or to eat less fat. But doctor, I don’t drink, and I’ve been eating low fat all my life!”. Yes, I know. Eating low fat is what got your liver in trouble in the first place…

My friend Dr. L’Espérance is a radiologist who has been low carbing it years before I even knew anything about it. When she does an ultrasound for a fatty liver follow up, she always asks her patients what did their family doctor say about them having a fatty liver. Invariably, they answer “He/She told me to eat less fat”…

It’s unfortunate we don’t work in the same region or with the same patients!


Human foie gras and carbs

It’s a common misconception that eating fat will make your liver fat.

It’s actually and mainly the carbohydrates that are the cause, in particular the fructose.

It’s worth reading about insulin resistance and hyperinsulinemia, as well as the metabolism of fructose, to really understand why (Carbohydrate intake and NAFLD: fructose as a weapon of mass destruction, and Non-alcoholic fatty liver disease: a clinical update).

I ask my low-carb patient to get an abdominal ultrasound at the beginning of their low-carb journey, and six months later, at the end of our program. I like documenting a fatty liver in my patients’ files because I know it will get reversed, for most people, in most cases.

Also, it’s not necessarily common knowledge that fatty liver disease is an independent risk factor for cardiometabolic disease.


Fatty liver disease also increases insulin resistance, which contributes to hyperinsulinemia. It’s an on-going process that does not tend to generate specific symptoms, so patients are not always aware of their situation. The end-result can be type 2 diabetes.

Fatty liver disease can also progress into steatohepatitis, in which the liver is actually inflamed. This can progress to cirrhosis, and even liver cancer.

A concrete sign

For the majority of my patients, having a fatty liver is something a lot more tangible than, say, an abnormal lab result. So, when they see on paper that their liver steatosis has been reversed, it helps them realize how much healthier their body has become on a low-carb diet. They don’t just look and feel good on the outside; their organs look better and work better in the inside!

For the practitioners out there, who do not have access to abdominal ultrasound for all of their patients in whom they suspect a fatty liver, a calculator can be used. This calculator can also be used to know which patients should be sent for an ultrasound, and which should be counseled on diet and other risk factors.

On a side note, let me point out that I generally expected to have elevated ALT’s in my patients with hepatic steatosis. However, it turns out that the vast majority of my patients with a fatty liver have normal liver enzymes.

A risk calculator

Here is the calculator that can be used with patients at risk: Fatty Liver Index risk calculator, from the Liver Research Center, in Italy (The Fatty Liver Index: a simple and accurate predictor of hepatic steatosis in the general population)

You can download the Excel worksheet and enter your patients’ data, and it will automatically calculate a score for you. This index is based on the following parameters:

  • Triglycerides (mg/dL)
  • BMI (kg/m2)
  • GGT (U/L)
  • Waist circumference (cm)

There is a table to interpret the scores, but to sum it up:

≥ 60 => 78% probability of liver steatosis
  • 91% probability of no liver steatosis

Aside from an ultrasound and a score calculated using the FLI above, you can also suspect or diagnose a fatty liver with the following:

  1. Elevated liver enzymes (ALT, AST, GGT) (although normal results don’t necessarily indicate a normal liver)
  2. FibroScan
  3. Computer Tomography (CT scan)
  4. Magnetic Resonance Spectroscopy (MRS) and Magnetic Resonance Imagery (MRI)
  5. Liver Biopsy (costly procedure, difficult to implement on a large scale and not without risk for the patient)

Now, what about treatment?

There are currently no drugs to improve or reverse liver steatosis. But you can be certain that they are looking for such drugs.


This might sound paradoxical, but as a doctor, one of my least favourite solutions to a health problem is prescribing a drug. Especially when the health problem is caused by lifestyle habits.

But my least favourite option of all for a lifestyle-related health problem is definitely surgery.

Yes, you can reverse fatty liver disease with bariatric surgery. But that should be the very last option on the list, after everything has been tried.

You can also reverse fatty liver disease with a significant weight loss (around 8 to 10% of body mass), with severe caloric restriction. But if you tank your metabolism in the process, you might still be in trouble.

You can improve your insulin resistance with moderate to intense physical activity and strength training, which will help improve liver steatosis.

Or you can try eating a well formulated low-carb or ketogenic diet, love what you eat and not feel constant hunger anymore. As a side effect, you will likely lose weight, but you will also reverse chronic diseases associated with lifestyle habits, such as fatty liver.

“Low-carbohydrate high-fat diet has been shown to be effective in improving all the abnormal clinical and biochemical parameters of metabolic syndrome and NAFLD in multiple studies. These dietary interventions are also associated with weight loss in patients. Even without significant weight loss, however, lifestyle interventions were found to improve NAFLD, especially if patients are adherent to the changes.” (Non-alcoholic fatty liver disease: a clinical update)

Basically, let’s not blame the butter for what the bread did.

If you or your patients have fatty liver disease, why not give a go at eating low carb? It’s certainly worth a good try, before contemplating any other more drastic measure.


Dr. Èvelyne Bourdua-Roy


Keto for beginners

Low carb for beginners

Earlier with Dr. Bourdua-Roy

All earlier posts by Dr. Bourdua-Roy

Low-carb doctors

Low-carb basics

The post How fat is your liver? appeared first on Diet Doctor.

Does a Ketogenic Diet Affect Women’s Hormones?

Does a ketogenic diet affect women’s hormones? Yes—you can count on your nutrition to do that! Does it ruin or destroy your hormones? No.

The really sad part is that if women don’t go to better sources for their information about ketosis and women’s hormones, they lose out on the benefits of ketosis, especially those who suffer from PCOS, endometriosis, and uterine fibroids, for whom the ketogenic diet does wonders. [1]

The Ketogenic Diet and Your Thyroid

Is ketosis bad for your thyroid? No. Let’s break it down:

  • Yes, low-carb diets (like the ketogenic diet) and calorie restriction lowers T3, the thyroid marker hormone. [3] [4]
  • T3 make your cells use more energy. Because of its function, scientists have hypothesized that “a reduction in T3 hormone may increase lifespan by conserving energy and reducing free-radical production.” [4]
  • Together with T4, these hormones regulate your metabolism, heart rate and body temperature. Most of T3 binds to protein and some free T3 circulates in your blood.

But a lowered T3 doesn’t mean you get thyroid dysfunction or hypothyroidism.

Hypothyroidism is often a case of high levels of TSH (thyroid stimulating hormone) and low levels of free T4. The pituitary gland tries to get your thyroid gland to produce T4: high levels of TSH. But the thyroid isn’t responding: low levels of T4.

When T3 is reduced, the thyroid is called “euthyroid.” A normal thyroid. For a more in-depth look at what a low-carb diet does to T3, T4 and TSH levels, read Dr. Anthony’s article on ketosis and women’s hormones.

Ketosis, the HPA Axis, and Cortisol

The effects of a ketogenic diet on the HPA axis

The HPA axis is the triumvirate of hormonal production: the hypothalamus secretes hormones and talks to the pituitary and adrenal glands into doing their jobs toward producing those hormones.

  • No, ketosis does NOT mess up your HPA axis. The opposite is true: the genuinely ketogenic diet may actually benefit the HPA axis; it helps with better hypothalamic stimulation. [5]  
  • There is no evidence that a ketogenic diet affects the HPA pathway in any way. Data shows that ketone signaling uses a different (and probably more efficient) pathway. [6]
  • Hypothalamic neuropeptides, superior mechanisms for hypothalamic stimulation, are clearly extremely elevated in a ketogenic diet. Studies show that ketones cross the blood brain barrier and act as signaling molecules on hypothalamic neuropeptides. [5]

The ketogenic diet and cortisol

What cortisol does:

Cortisol is the notorious stress hormone but it starts out innocently. When you’re under stress, cortisol taps into protein stores and produces glucose for your body to use to flee or fight the stress. Good thing, right?

  • But consistently high cortisol levels means consistently high stress levels, and your body and brain starts to tire.
  • All that extra glucose means elevated blood sugar, which leads to all sorts of problems.

Because the ketogenic diet leaves the HPA axis unaltered or potentially improved, then cortisol–produced within the adrenal gland– is fine. In fact, cortisol levels are low for those in ketosis, [7] or completely unaffected. [8]

If you feel particularly bad, here are a few points to consider:

Are You Overtraining?

Think of your priorities. Is it performance with your HIIT 3+ times a week? Or achieving ketosis?

If you go for both, you are overtraining. This may lead to cortisol levels shooting up (your body is stressed from what you’re putting it through) and other hormonal problems. Overtraining is the root cause of it, [9] not ketosis. A ketogenic diet may not be the best match for rigorous training goals.  

Here are a few symptoms of cortisol elevation [10] and other hormonal issues caused by overtraining: [11]

Symptoms of Hormonal Issues Caused by Overtraining

Are You In Ketosis?

Measure your ketones

You are in ketosis when AND ONLY WHEN you meet this condition: your body is breaking down fat into ketones as an energy source. How do you know this? By testing your ketone levels. Pee sticks and breath meters are not accurate because ketones are in your blood.

You use a blood meter like the one used to measure blood glucose. Prick your finger for a drop of blood and set the machine to tell you your BHB (beta-hydroxybutyrate) levels. In ketosis, your measurement would be consistently above 0.5, without using exogenous ketones.

High-fat and low-carb but not in keto

High fat and low carb diets don’t feel good.

If you’re on such a diet because you’re starting keto, you may feel terrible before you achieve ketosis. This is called the keto flu. Your body is changing gears and protesting a little. Do things properly and you may avoid the keto flu.

There’s no comparison between ketosis and a ‘low-carb/high fat but non-ketogenic’ diet [6].

The ketogenic diet regulates energy in an entirely different way [6] and breaks through the blood-brain barrier, which means your brain gets fed, and feeding your brain means improved mental acuity and physical energy. You feel great, like you can do anything!

Are You Eating Enough?

Stick around long enough and you’ll read/hear stories about how being in ketosis helps so much with intermittent fasting (IF). People don’t get hungry or crave food like they used to and have no trouble following their fasting schedule. [12]

But make no mistake, keto-ers who do IF for its benefits are fastidious about measuring their calories and eating enough when they eat. Because calorie restriction only makes you feel bad, and is proven to affect hormones negatively, especially in women. [13] [14] In this case, it’s not ketosis making you feel bad. It’s your starvation.

Measure your ketones, measure your food intake, and make sure it’s adequate to the demands of your day.

Are Your Hormones Out of Whack Already?

If your periods have always been bad, or if you have chronic pain you can’t explain (back ache, severe headaches), you may have hormonal imbalance, which needs correction and consultation with your doctor before you do something drastic as undertaking the ketogenic diet. If already in ketosis, SEE YOUR DOCTOR if you’re concerned about any drastic changes like amenorrhea (lack of menstruation), clotting, pain, etc.

Keto and your periods: what to expect (and not to expect)

  • You may get your period back after having experienced an irregular flow most of your life
  • If you’ve been in birth control, and stopped or removed the device, or a natural amenorrhea (for athletes and breastfeeding mothers), your period may go back with a heavy flow to start.
  • You may get heavier than usual bleeding, lasting for more days than before. Once your body adjusts and compensates for all the changes in estrogen levels and body fat storage and use, everything would go back to normal, or better than before
  • Ketosis doesn’t cure bloating. While most other PMS symptoms get better or get done (back ache, cramps, etc), bloating remains. It’s due to the massive surge of estrogen in that part of your cycle.
  • Hormones affect your insulin sensitivity. Blood glucose surging or dropping is normal. After your period, it should get back to normal.
  • If you’re hungry, eat. After ovulation, your body prepares to pump out estrogen and progesterone—which can cause hunger. Go for keto-friendly chocolate, keto mug cakes, fat bombs, or go take home the bacon or the steak.

Check out this article from Wicked Stuffed for tips on keto for women, especially for that time of the month.

Are You Stressed?

Stress can lead to hormonal problems, especially in women, and managing stress may help solve those problems.  [15] [16]

Instead of rigorous training, aim for light movement like yoga, and try meditating, walking and journaling to take control your anxiety and stress levels. When your stress is persistent enough, you need medical intervention.

To Sum It Up:

The ketogenic diet, in and of itself, doesn’t affect women’s hormones in a negative way.

Hormonal imbalance has other root causes:

  • Pre-existing hormonal imbalance (not caused by keto)
  • Hypo or hyperthyroidism (also not caused by keto)  
  • Overtraining
  • Not eating enough (you are starving)
  • Stress

These other causes need to be ruled out—and treated—before you and your doctor can conclude/diagnose a bad experience with ketosis—if you have actually been in ketosis.

Measure your ketones and make sure your caloric intake matches the physical demands you put yourself through. Go after healthy fitness goals and keep your stress levels down.

Wondering about how keto has affected other women when it comes to their periods, or in their senior years, during/after menopause? Lots of heartening answers in Ketogenic Forums and also in this Reddit thread. You would also find support and discussions in our Perfect Keto Community. For information about ketosis and pregnancy, go here.

The post Does a Ketogenic Diet Affect Women’s Hormones? appeared first on Perfect Keto Exogenous Ketones.

Keto scrambled eggs Mexican style

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Here’s our third keto video recipe ever. It’s the low-carb classic scrambled eggs, but with a Mexican twist. It’s perfect if you’re looking for a flavorful, yet spicy breakfast.

Feedback welcome – what do you think? Feel free to leave a comment below.

Written recipe: Keto Mexican scrambled eggs

Check out all our video recipes below.


Video recipes

Note that we’ll keep adding a new video recipe every week, so check back soon.

More popular keto breakfasts


All keto recipes

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