A ketogenic diet — one form of a low-carb, high-fat diet — is an eating pattern that strictly eliminates almost all sources of glucose in order to put the body into “fat-burning mode,” also called nutritional ketosis. The ketogenic diet goes by several different names, including the “no-carb diet” or “very low carbohydrate ketogenic diet”(LCKD or VLCKD for short).

Focus on fresh low-carb foods: Even if you don’t eat sugary and starchy foods, you may still be consuming ingredients that can cause skin issues. Bologna and other processed meats often contain sugar, corn syrup, fillers or other additives that raise insulin levels and potentially provoke inflammation. Stick to fresh food whenever possible, and read labels on processed meats and other packaged foods.


Blood levels of triglycerides have emerged as a very important risk factor for cardiovascular disease.  High serum triglyceride level is associated with abnormal lipoprotein metabolism, as well as with other risk factors including obesity, insulin resistance, diabetes mellitus, and lowered levels of HDL cholesterol. It has been shown in a number of studies that carbohydrate restriction lowers triglyceride levels significantly.
Heart attack in April 2019, very little heart damage. Typical:- high cholesterol, high blood pressure, prescribed atorvastatin, 80mg (serious muscles aches and worrying chest pains) ACE and Beta Blockers. Aspirin and clopidogrel. HbA1c reading 43 in July, Started a low carb high fat diet and was doing intermittent fasting for minim 12hrs max 20hrs and my results are that I have lost 5kg in 4weeks. HbA1c 6weeks after starting was 39, waist reduction, blood pressure is lower, I’m Moving easier, got lots more energy, I’m more focused, no gym visits only walking the dog in the morning. If you’re fat, then you’ll be sick, not if, when.. Focus on the basics and keep it as simple as you can. Eat when your hungry, but try and fast for over 12hrs (use your sleeping to fast as much as possible) fasting increases your body’ ability to tune back into to burning fat. But DONT eat carbs until you’ve got your health back (weight is a poor measure of health) How you feel when your moving about is more important than a number. There’s lots of info on the public health collaboration website, also, you tube Aseem Malhotra, very interesting stuff.
One of the main benefits of the low carb diet is the fact that it is quite effective, particularly when it comes to assisting an individual to lose weight. Clinical studies clearly show that individuals of this reduced carbohydrate diet lose more weight as compared to those on the traditional low fat regimen. A reduced carbohydrate intake reduces insulin levels and the body is forced to burn stored fats in order to maintain the energy levels.
Hi April, Some people stick to the percentages for each meal, others just do it for the whole day. As long as you aren’t eating all your carbs for the day in one meal, in general it’s fine to just make the macros add up for the day and not necessarily at every meal. If you want to be precise, the only way to know is to enter what you are eating (with the amount) into a tracking tool so that you can get the nutrition info. If you are making low carb / keto recipes from Wholesome Yum, the nutrition info is provided on each recipe card. Hope this helps!

Angel – Our bodies get used to doing the same thing all the time. Sometimes you have to keep it guessing. There are a lot of approaches to this. Some people to “carb up” days (where they eat a specific amount more in carbs), some people throw in a different exercise, some people do an egg fast or even do a zero carb day or two. Depends on what you feel is right for you. Keto stalls are tough. But don’t give up.
I so want those results for the exact same reasons . I am not sure how to ensure I am in the right macros … frying using coconut oil (which I really don’t like preparing food in that way), don’t mind drizzling oil on food but so don’t get these macros. I don’t expend a lot of energy throughout the day so eat only twice a day (basically after bulletproof coffee not hungry til around 2/3:00 pm) and an early evening final meal. So basically I guess I’m doing I.F. but not losing like I think I should considering I’m 5’4″ at 305 lbs in the extremely obese IBM category. I am having real difficulty cause I don’t know what I’m doing wrong even though I’m trying to eat as healthy as possible. Any suggestions greatly appreciated.
This is a typical lipid response to a low carb high fat diet. TG going town and HDL going up is clearly positive. Normally a slight elevation of LDL-C is not a cause for concern. I would suggest you check your lipids on 3-6 months. If there is further elevation of LDL-C you might try to reduce the relative contribution of saturated fat in your diet and use other fats instead, olive oil instead of butter etc.
I have nothing against low-fat diets. However, I doubt that the emphasis on low-fat, low saturated fat, in particular, is based on good scientific evidence. Furthermore, I believe that the overemphasis on low-fat may have caused consumers and manufacturers to choose foods that may be potentially harmful and could have contributed to the so-called obesity epidemic and increased prevalence of type 2 diabetes.
At the end of the day, “you want to create a diet for yourself that feels comfortable for you to commit to for the long-term, so you don't gain and lose, gain and lose—called weight cycling—and feel like you are constantly dieting.” The first can invite health problems (like insulin resistance); the latter is, well, not fun (or all that healthy, mentally speaking).
"The classical ketogenic diet has a ratio of 4g of fat to 1g of combined carbohydrates and protein. So basically it's 85–90% fat, [which] isn't a palatable or exciting diet, as you can imagine, due to the massive restriction in types and quantities of foods that contain carbohydrates, including breads and cereals, fruit, some vegetables and even dairy products."
I’m 68 yrs. old & was diagnosed as diabetic 6 mos. ago with an A1C of 6.8. My Dr. prescribed Metformin for me, but after seeing the side effects it could cause, I decided to not take it & try Low carbing instead. In 6 weeks, I lost 16 lbs. and lowered my A1C to 6.4. That was enough to convince my Dr. that I could forego the medicine and stick with my diet. 4 mos. later, I’d lost another 14 lbs. and my A1C was down to 5.9! My cholesterol ratio is in the middle of the recommended range, and my triglycerides (I have Fibromyalgia which is said to raise triglycerides) have dropped 100 pts. I’ve lost another 5 lbs. in the last 2 weeks. My Dr. And I are both thrilled, so I highly recommend a Low Carb diet for controlling your glucose level and cholesterol.
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Due to some recent lifestyle changes and family situations, I was beginning to slip back into old ways of meal prep (can someone say, “Comfort Food”?), so needed to refresh my motivation by re-reading this article. Thank you, Libby! Here’s my personal tip for keeping Keto meal prep really simple that works for me: I often do not have time or energy to devote to recipes for every meal, so I have BPC (Bullet-Proof Coffee, or Tea) for breakfast; then, for lunch, I’ll use leftovers from the previous evening’s dinner, utilizing all of the breakfast and lunch recipes in your 7-day plan for dinners instead, which triples my dinner options! 21 dinners! At times, there may be no leftovers for the next day’s lunch, in which case, I will usually have salad ingredients prepped and include low-carb/healthy fat options like avocado, nuts, olives, cheese, egg, fish, or meat.
This is a very extreme approach and it’s worth noting that there’s almost no research on the long-term efficacy or safety of carnivore diets – and nothing on long-term consumption by overweight people in the 21st century looking to drop a few pants sizes. One of the best long-term accounts we have is the notes taken by Vilhjálmur Stefansson back in the early 1900s – his report on the Inuit diet is interesting and cool but not really a great scientific foundation by modern standards. There are a lot of unanswered questions here about nutritional deficiencies, especially if you’re not eating a lot of organ meats.

When your body burns its stores of fat, it can be hard on your kidneys. And starting a ketogenic diet -- or going back to a normal diet afterward -- can be tricky if you’re obese because of other health issues you’re likely to have, like diabetes, a heart condition, or high blood pressure. If you have any of these conditions, make diet changes slowly and only with the guidance of your doctor.
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