I’ve read a lot on the whole craze of going organic. If you only care about the nutrition, then you do not have to purchase organic vegetables. Though they are proven to be safer for the body (less residue of pesticides and toxins), they contain about the same nutrients as their non-organic counterpart. Don’t be afraid to stock up on vegetables – both frozen and fresh are great to eat!
Medium Chain Triglycerides (MCTs) are extracted from coconut oil. They’re known to improve brain function and support ketosis. In most supplements, the taste is neutral and you won’t be able to detect it when used in recipes. There are three main products on the market: MCT Oil, XCT Oil and Brain Octane Oil.
Although they’re technically a fruit, avocados are often consumed in the place of vegetables. Avocados are very high in fat, so they’re commonly added into keto diets to help supplement fat intake alongside meals. At only 3g net carbs per one cup, you can see why avocados are chosen time and time again.
Healthy fats include saturated fats, monounsaturated fats and certain types of polyunsaturated fats (PUFAs), especially omega-3 fatty acids. It’s best to include all types in your diet, with an emphasis on saturated fats, especially compared to PUFAs.
Below is a list of what we consider the “best of the best” when it comes to vegetables. They’re both low in carbs and very high in micronutrients. Make sure that you frequently include the listed vegetables below in your daily meals.
Hey Andrew, this is awesome news! Glad you are feeling the benefits! Some people will see improved insulin sensitivity with time on this sort of lifestyle. You are probably also experiencing the benefits of improved mitochondrial health.
Also Consider: Certain foods can tend to be more conducive to constipation. Foods like eggs, cheese, and nuts may be contributing to constipation. Reduce intake of these at least during the initial phases of keto adaptation and see if that makes a difference. You want your stool to pass easily and resemble type 3 or 4 on the chart below.
Improved Brain Function – Not only does green tea contain caffeine, it also contains L-theanine, which is an amino acid. L-theanine increases your GABA activity, which improves anxiety, dopamine, and alpha waves.
The cyclical ketogenic diet (CKD) involves alternating days of strict keto and high-carb consumption. For example, a week on CKD would involve eating 20-50 grams of carbs for five consecutive days, then eating a high-carb diet (over 100 grams per day) for two days.
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Water, water, and then some more water. You don’t get to eat lunch and you don’t get to eat breakfast. So make sure you keep yourself VERY hydrated. It’s imperative here that you do a good job with your hydration. Remember – I recommend 4 liters a day.

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While looking for a way to treat these seizures, D’Agostino stumbled upon the Ketogenic Diet, which also happens to be a proven treatment for a possibly related malady: epileptic seizures in kids. “There are a lot of treatments for epilepsy,” he says, “but the only one we, board-certified neurologists, can say cures the disease is the Ketogenic Diet.”
Drink water and supplement electrolytes. Most common problems come from dehydration or lack of electrolytes. When you start keto (and even in the long run), make sure that you drink plenty of water, salt your foods, and take a multivitamin. If you’re still experiencing issues, you can order electrolyte supplements individually.
I saw that that I met all criteria for removing Metformin from my list of medications. I decided to try an experiment to see what would happen if I stopped taking it. (I admit I did this without consulting my doctor – not necessarily the best move, but…). However, the trend continued downwards.
By default, your body generates energy from carbohydrates (glucose), which are stored as glycogen in your muscle tissue and liver (6). You store enough carbs for approximately 24 hours worth of energy (7). Most of us easily replenish our carb stores by eating fruit, vegetables, grains and legumes, so our carb “fuel tanks” rarely get low and we continue burning glucose for energy.
Keto is a diuretic. You tend to go to the bathroom more to urinate, which attributes to a loss of both electrolytes and water in your body. You can usually help combat this by either drinking bouillon cube or Powerade Zero and by increasing your water intake. Mainly, you want to replenish your depleted electrolytes.
The keto diet may also help patients with degenerative disorders, such as Alzheimer’s disease (18). Research shows that with the onset of Alzheimer’s, brain cells stop responding to insulin, which causes inflammation in the brain (19). By restricting carbs, the keto diet may help improve insulin sensitivity when it comes to brain function.
Search for deals. There’s always a sale or a coupon to be found for keto-friendly items out there. Typically you can find significant savings in magazines and newspapers that are sent to your house, but they can also be combined with in-store specials and manager cuts. When combined, you can save a significant amount of your keto groceries.
Now, there’s even evidence that a low-carb, high-fat diet helps you live longer, compared to a low-fat diet. In a study by the medical journal The Lancet that studied more than 135,000 adults from 18 countries, high carbohydrate intake was associated with higher risk of total mortality, whereas total fat and individual types of fat were related to lower total mortality. Total fat and types of fat were not associated with cardiovascular disease, myocardial infarction or cardiovascular disease mortality.
“There are a lot of “fat bomb” recipes you can find on the Internet,” Wittrock says. “These are very good at satisfying your sweet tooth, and a great way to increase fat consumption without going over on protein. Also, I’m a huge fan of salted pumpkin seeds and salted sunflower seed kernels. Believe it or not, pork rinds are also a very good keto snack.”
If you want to slam a protein shake post-workout, that’s probably fine as long as you’ve got room for it in your macros. But shoot for one that is very low—like, zero—in carbohydrates. If you struggle to fit fat in during the day, toss a tablespoon of olive oil in with your shake. You won’t taste it, and it gives a quick 13-14 grams of fat.
There’s a small percent of people that experience raised LDL cholesterol as well. These elevated levels are usually fine – though harder to test. The dangers of LDL cholesterol come from the size and density, which are shown to be very healthy on keto. Read more on keto and cholesterol >
If you experience symptoms like fatigue, intense hunger and cravings, light-headedness, or heart palpitations, this may be a sign your blood sugar has dropped too low. Use a blood glucose monitor to track your body’s response to the diet change and make sure your body is adapting properly. If necessary consult your physician for necessary medication changes.
for more options, try my Keto Egg Coffee which includes additional ingredients such as raw pastured egg yolks, collagen and coconut milk. This coffee is creamy, delicious, and filling. Just one cup will help you stay full for longer!
Pimpin L, Wu J, Haskelberg H, et al. Is Butter Back? A Systematic Review and Meta-analysis of Butter Consumption and Risk of Cardiovascular Disease, Diabetes, and Total Mortality. PLoS ONE. June 2016.
Electrolytes and minerals serve the vital function of regulating hydration while supporting proper nerve conductivity. During keto-adaptation, an excess of minerals are excreted through the urine due to HPA axis dysregulation.
Magnesium Supplementation:  This is outlined above but I want to touch on it again here. Magnesium is powerful support for the HPA axis. Magnesium L-threonate in particular is the only form proven to be able to cross the blood-brain barrier which means it can exert its effect on the hypothalamus and pituitary glands.
Timothy Noakes, M.D., is an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town. While his name may not ring a bell here in the U.S., he’s a full-blown celebrity in his native South Africa and one of the most accomplished exercise physiologists on the planet. You can’t walk by a restaurant in Cape Town that doesn’t offer a “Noakes option”—say, an avocado stuffed with breakfast sausage and eggs, or a double cheeseburger with lettuce sans bun—and evidence of his teachings seems to be everywhere, mostly in the form of the nation’s best-known athletes, including ageless golfing legend Gary Player and eight-time Ironman World Champion Paula Newby-Fraser. In fact, Noakes’ celebrity these days is such that he’s even been pulled into South African presidential politics: To echo the country’s papers of record, “Is President Jacob Zuma’s and his wife’s dramatic weight loss a result of the Noakes Diet?” No one is sure about the president, but his wife, definitely: She’s lost 66 pounds following the Noakes plan.
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