The first signs of ketosis are known as the “keto flu” where headaches, brain fogginess, fatigue, and the like can really rile your body up. Make sure that you’re drinking plenty of waterand eating plenty of salt. The ketogenic diet is a natural diuretic and you’ll be peeing more than normal. Take into account that you’re peeing out electrolytes, and you can guess that you’ll be having a thumping headache in no time. Keeping your salt intake and water intake high enough is very important, allowing your body to re-hydrate and re-supply your electrolytes. Doing this will help with the headaches, if not get rid of them completely.
Note that the U.S. Department of Agriculture advises against cooking frozen chicken in a slow cooker or crock pot because slow cookers cook at a low temperature and may not heat chicken up to 165F, which is the minimum temperature to destroy any dangerous bacteria and ensure that chicken is fully cooked. So if you’re using a crock pot or slow cooker to make Crack Chicken, make sure to defrost it first!
Achieving optimal ketosis hinges on finding the right balance of macronutrients (or “macros” in keto-speak); these are the elements in your diet that account for the majority of your calories, a.k.a. energy—namely, fat, protein, and carbohydrates. By the way, it’s often “net grams” of carbohydrates that are counted toward your daily intake; “net” deducts the amount of fiber in a food from its carbohydrate total.
Note that urine measurements may not reflect blood concentrations. Urine concentrations are lower with greater hydration, and after adaptation to a ketogenic diet the amount lost in the urine may drop while the metabolism remains ketotic. Most urine strips only measure acetoacetate, while when ketosis is more severe the predominant ketone body is β-hydroxybutyrate.[36] Unlike glucose, ketones are excreted into urine at any blood level. Ketoacidosis is a metabolic derangement that cannot occur in a healthy individual who can produce insulin, and should not be confused with physiologic ketosis.
In dairy cattle, ketosis is a common ailment that usually occurs during the first weeks after giving birth to a calf. Ketosis is in these cases sometimes referred to as acetonemia. A study from 2011 revealed that whether ketosis is developed or not depends on the lipids a cow uses to create butterfat. Animals prone to ketosis mobilize fatty acids from adipose tissue, while robust animals create fatty acids from blood phosphatidylcholine (lecithin). Healthy animals can be recognized by high levels of milk glycerophosphocholine and low levels of milk phosphocholine.[76] Point of care diagnostic tests are available and are reasonably useful.[77]
Achieving optimal ketosis hinges on finding the right balance of macronutrients (or “macros” in keto-speak); these are the elements in your diet that account for the majority of your calories, a.k.a. energy—namely, fat, protein, and carbohydrates. By the way, it’s often “net grams” of carbohydrates that are counted toward your daily intake; “net” deducts the amount of fiber in a food from its carbohydrate total.
A reduced availability of dietary carbohydrates leads to an increased liver production of KBs. The liver cannot utilize KBs because it lacks the mitochondrial enzyme succinyl-CoA: 3-ketoacid (oxoacid) CoA transferase (SCOT) necessary for activation of acetoacetate to acetoacetyl CoA. KBs are utilized by tissues, in particularly by brain. KBs enter the citric acid cycle after being converted to acetyl CoA by hydroxybutyrate dehydrogenase (HBD), succinyl-CoA: 3–CoA transferase (SCOT), and methylacetoacetyl CoA thiolase (MAT). Modified from Owen (2005), Paoli et al. (2014).

Many low carbers continue to enjoy caffeine-containing beverages with no serious impact on their weight-loss efforts. However, there are some sensitive individuals ... and persons who are extremely insulin resistant may need to restrict or even eliminate all caffeine. If you have been losing successfully then find your weight loss stalled for a month or two, and you are following your program to the letter, you might consider stopping all caffeine for a while, to see if that will get things started again.
Many low carbers continue to enjoy caffeine-containing beverages with no serious impact on their weight-loss efforts. However, there are some sensitive individuals ... and persons who are extremely insulin resistant may need to restrict or even eliminate all caffeine. If you have been losing successfully then find your weight loss stalled for a month or two, and you are following your program to the letter, you might consider stopping all caffeine for a while, to see if that will get things started again.
I love to serve these keto sausage balls with a side of low carb barbecue sauce or even with my Dairy Free Keto Ranch Dressing Recipe or Keto Chive Blue Cheese Dressing recipe. And let me just tell you… these sausage balls aren’t just for holidays, they are perfect any time of year. They are quick and easy, ready in under 30 minutes, making them the perfect quick and easy party appetizer.

What are the ideal levels of blood sugar? A blood sugar or blood glucose chart identifies ideal levels throughout the day, especially before and after meals. The charts allow doctors to set targets and monitor diabetes treatment, and they help people with diabetes to self-assess. Learn more about guidelines, interpreting results, and monitoring levels here. Read now
This is the only way my kids will eat Brussels sprouts! It’s actually great for me because this dish is fast, easy and healthy, and it makes a lovely side. Quick-cooking Brussels sprout halves are available in the prepackaged salad aisle at the grocery store. They’re a timesaver if you can find them, but you can always just buy whole ones and slice them in half. —Teri Rasey, Cadillac, Michigan

Lisa, Technically Instant Pot doesn’t recommend cooking frozen chicken breasts; however, when we cook frozen chicken breasts in the Instant Pot, we usually add an extra 3 to 5 minutes to the cooking time. For the slow cooker, you could add all the ingredients as-is (just cook the bacon on the stove top first, add the bacon fat to slow cooker, and store cooked bacon in the fridge until serving). We recommend cooking on high 3 to 4 hours or cook on low 6 to 8 hours. Let us know how it goes if you give it a try!
No matter what your diet has been before now, keto will be a big change. If you're coming from a standard American diet (SAD), your carbs will go way down, your protein may either go up or down, and your fat will go way up. If you're coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly.
Please note that this grocery list is for a family of 4. We eat a lot of eggs and avocados, that is not a typo. If you will not be feeding a family of 4, adjust the recipes and grocery list accordingly. Also, this Grocery List doesn’t include any snacks or extra treats since they’re not included in the Meal Plan. Add some extra food to account for your own snacks, if desired.

Some Inuit consume as much as 15–20% of their calories from carbohydrates, largely from the glycogen found in raw meats.[43][44][47][45][50] Furthermore, the blubber, organs, muscle and skin of the diving marine mammals that the Inuit eat have significant glycogen stores that are able to delay postmortem degradation, particularly in cold weather.[51][52][53][54][55][56]
But the real problem isn’t going over your carb limit—it’s the protein. A therapeutic keto diet limits your protein intake “If you’re eating a lot of protein, you’re breaking that down into carbs,” Giancoli explains. Your body is in desperation mode on keto, she says, and without a reasonable supply of carbohydrates coming from grains and fruits, you’ll start breaking down the amino acids in proteins to make glucose. Glucose, though it sounds like a scary sugar, is your body’s primary source of fuel. Too much isn’t good for you, but you need some just to allow your cells to function normally.
The concentration of ketone bodies may vary depending on diet, exercise, degree of metabolic adaptation and genetic factors. Ketosis can be induced when a ketogenic diet is followed for more than 3 days.[34] This induced ketosis is sometimes called nutritional ketosis.[35] This table shows the concentrations typically seen under different conditions[1]
Yum! Thank you so much for this great recipe! I used to get this wonderful butter chicken at a restaurant near us that since closed, and have tried many other recipes that just weren’t right. I’m on a keto diet and loved this, but even better, my non-keto eating family all liked it, too! Finding keto recipes that I can serve to my husband and kids without making two versions is so nice!
All I can say is WOW! I am a week in on this Keto way of eating and came across this simple recipe. Gotta admit, I didn’t think I would like it…I LOVE IT! So easy to make…took me 20 minutes total! It was light, moist and delicious. I used one small loaf pan, doubled the ingredients and made the regular one and the cheese mix in. Can’t wait to share the rest with my co-workers…we are doing this together. Will be back to check for other recipes. Thank you!

Please note that this grocery list is for a family of 4. We eat a lot of eggs and avocados, that is not a typo. If you will not be feeding a family of 4, adjust the recipes and grocery list accordingly. Also, this Grocery List doesn’t include any snacks or extra treats since they’re not included in the Meal Plan. Add some extra food to account for your own snacks, if desired.


A question we frequently get asked is whether you have to defrost boneless, skinless chicken breasts before making this recipe, or if you can just use them frozen. If you forgot to pull the chicken out of the freezer in the morning, we have good news for you! Crack Chicken can easily be made with frozen chicken. If using an Instant Pot, just add 5 minutes on to the cooking time (for a total of 20 minutes on Manual High Pressure).
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Fasting is another way to achieve ketosis. This doesn’t suggest going days without food, but rather intermittent fasting. You can eat for eight hours and then fast for 16 hours, or eat a low-calorie diet for a few days (about 1,200 daily calories if you’re a woman and 1,500 daily calories if you’re a man). As you take in less food, your body uses more of its fat stores for fuel.
Are you ready to take the guesswork out of that stressful weeknight meal planning? Peace, Love and Low Carb - Low Carb and Gluten Free Weekly Meal Plans are low carb, gluten free, and keto friendly. All recipes include a color photo and complete nutritional analysis. Comes with a printable grocery list, snack list, tips for meal prepping and suggestions for substitutions.
"You can find a lot of "fat bomb" recipes on the Internet," Wittrock says. "These are very good at satisfying your sweet tooth, and are 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. Pure isolates, such as Signature 100% Whey Isolate, are extremely low in carbohydrate. 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.


Ive bern on ompresole proton prohibiter..which I went off because 1. Caused me to have sibo ane 2. Caused me to have pneumonia seversl times a year. The sibo, intestinal distress was hideous, I got told by my last primary I would pretty much have to live with this, my homeopathic Doctor said no, the antibiotics from pneumonia treatment plus my multiple contrasts test (ive lost count) messed everything up. Eating clean is amazing..goes against everything ive bern taught snd convinced it wouldn’t work…till I tried it. So any doubters, educate yourselves.

Sometimes we all have leftover chicken on hand that needs to be used up. Maybe you roasted a couple of chickens on the weekend to prep for the week ahead, maybe you had company over and grilled up too many chicken breasts, or maybe rotisserie chicken was on sale at your local grocery store and it was too good a bargain to pass up. Whatever the reason, we all can use a few ideas on how to use up leftover chicken.
The keto diet is one of the most effective that I’ve come across and one of the more straightforward (as opposed to easy!) to follow. In a nutshell, when you’re on a keto diet, you eat a very low-carb, high-fat diet. That means goodbye pasta and bread, hello cheese and oils. It’s pretty much the opposite of what we’ve been taught our entire lives. But it works if you follow the keto diet food list. Plus, you can make many favorite recipes keto-friendly.
"It’s not so easy to get an adult body into ketosis," says Teresa Fung, a professor of nutrition at Simmons College. "That’s why the keto diet is used as a treatment of epilepsy in children or infants—because it’s easier." Kids are growing rapidly, she explains, so their use of food as fuel is different from the way adults use it. Researchers aren’t exactly sure what those differences are, but Fung says it's so hard to get adults into deep ketosis (which is likely deeper than a dieter's target) that often nutritionists don't even attempt it as a therapy. It’s primarily kids who undergo the treatment today.
The hypothalamus is the brain's main center responsible for hunger/satiety (H/S) control. In the theory that Mayer proposed more than 60 years ago, he assigned a central role to glucose levels in the H/S control: the so-called “glucostatic theory” (Mayer, 1955). Mayer suggested that depletion of carbohydrate availability leads to hunger, and the hypothalamic centers with receptors sensitive to glucose levels might be involved in the short-term regulation of energy intake (Mayer, 1955). The “feeding center” in the lateral hypothalamic area (LHA), according to the glucostatic theory, reacts to the between-meal fall of blood glucose and stimulates food intake. The LHA contains glucose-inhibited neurons that are stimulated by hypoglycemia, a process crucial to mediating the hyperphagia normally induced by hypoglycemia. The subsequent post-prandial hyperglycemia activates the “satiety center” in the ventromedial hypothalamus (VMH), which contains glucose-excited neurons and inhibits both “feeding center” and food intake.

Following the ketogenic diet and achieving ketosis may be beneficial if you’re living with type 2 diabetes and need to manage your symptoms. Limiting carbohydrate intake is crucial with type 2 diabetes because too many carbs can increase blood glucose levels, which can damage blood vessels and lead to vision problems, kidney problems, and nerve problems.
The discovery of many appetite-related hormones provided molecular basis for appetite control, decreasing the relevance of the metabolites hypothesis (Karatsoreos et al., 2013). Recently, Sumithran et al. demonstrated that there is a long-term persistence of changes in some peripheral hormones involved in food control (Sumithran et al., 2011). In this study, they found a significant difference in mean levels of many food intake-related hormones 1 year after the cessation of weight loss via the hypocaloric diet. There was a long lasting decrease of anorexigenic compounds: leptin, PYY, cholecystokinin, insulin, and pancreatic peptide and an increase of the orexigenic molecule ghrelin. Moreover, they found that hunger remained elevated 1 year after diet cessation. In a successive study the same group investigated hunger-related hormones after 8 weeks of KD, demonstrating that during ketosis the increase of ghrelin (a strong stimulator of appetite) was suppressed (Sumithran et al., 2013). These results are consistent with those of Ratliff et al (Ratliff et al., 2009), who found no significant change in fasting plasma ghrelin after 12 weeks of VLCD.
Even though intracellular metabolism and activation of the ATP-sensitive K+ channels appear to be necessary for some signaling effects of FAs, a great amount of the FA responses in the ventromedial hypothalamic neurons are mediated by interactions with fatty acid translocase (FAT)/CD36. Translocase is a FA transporter/receptor that activates downstream signaling even in the absence of intracellular metabolism (Moulle et al., 2014).
Ketosis is the metabolic process of using fat as the primary source of energy instead of carbohydrates. This means your body is directly breaking down its fat stores as energy instead of slowly converting fat and muscle cells into glucose for energy. You enter ketosis when your body doesn’t have enough glucose (carbohydrates) available. The prime function of the ketogenic diet is to put the body in ketosis.

If you give your body any more than the absolute minimum amount of protein that it needs, it will immediately break it down into carbs. This is why keto sites often give a guideline for not eating too much protein. The problem is that there’s no one guideline that works for everyone, and without specifically tailoring keto to your body it’d be easy to accidentally ingest too much protein.
Another product of elevated levels of free FA is polyunsaturated FA (PUFA). The potential ability of PUFA to block seizure activity in the brain is speculated to be associated with KD. Some mechanisms are thought to be a direct inhibition of voltage-gated sodium and calcium channels, modulation of a lipid-sensitive potassium channel, the activity of the sodium pump to limit neuronal excitability, or the induction of expression and activity of proteins in the mitochondria, thereby inducing a neuroprotective effect by partially inhibiting the production of reactive oxygen species (ROS) (Bough and Rho, 2007; Paoli et al., 2014).

Because every person's metabolism is different, the sticks turn different shades of purple or pink for different people. And, yes, results vary depending upon the time of the day, whether or not you exercise and what you last ate. It doesn't matter whether your strips turn a dark or light color. Some people never even get into ketosis, but still lose weight easily. So don't worry about the exact level of ketosis shown on your test strips; what is more important is how your clothes are fitting, what the scale says and how you feel.


What are the ideal levels of blood sugar? A blood sugar or blood glucose chart identifies ideal levels throughout the day, especially before and after meals. The charts allow doctors to set targets and monitor diabetes treatment, and they help people with diabetes to self-assess. Learn more about guidelines, interpreting results, and monitoring levels here. Read now
Jump up ^ Bechtel PJ (2 December 2012). Muscle as Food. Elsevier Science. pp. 171–. ISBN 978-0-323-13953-3. Retrieved 19 May 2014. Freezing does stop the postmortem metabolism but only at about −18ºC and lower temperatures. Above −18ºC increasing temperatures of storage cause an increasing rate of ATP breakdown and glycolysis that is higher in the comminuted meat than in the intact tissue (Fisher et al., 1980b). If the ATP concentration in the frozen tissue falls below ~ 1 µmol/g no contraction or rigor can occur because they are prevented by the rigid matrix of ice.
Lunch: pat dry chicken and cut into cubes. Lightly (!) salt and pepper. Heat a skillet over medium heat, once hot add coconut oil and fry chicken cubes until brown from all sides. Remove chicken, and add crushed garlic, curry paste and fish sauce to pan. Stir until fragrant and remaining oil in pan and curry paste are well combined. Then add coconut milk and whisk until well combined. Simmer and reduce sauce until desired consistency (1-3 minutes). Pour sauce over chicken and sprinkle with sesame seeds. Serve with baby spinach.
The first cellular fuel is glucose, which is commonly known as blood sugar. Glucose is a product of the starches and sugars (carbohydrates) and protein in our diet. This fuel system is necessary, but it has a limitation.  The human body can only store about 1000-1600 calories of glucose in the form of glycogen in our muscles and liver. The amounts stored depend on how much muscle mass is available.  Men will be able to store more because they have a greater muscle mass.  Since most people use up about 2000 calories a day just being and doing normal stuff, you can see that if the human body depended on only sugar to fuel itself, and food weren’t available for more than a day, the body would run out of energy. Not good for continuing life.
This is an absolutely necessary function for basic survival. As the body can only store carbs for a day or two, the brain would quickly shut down after a couple of days without food. Alternatively it would quickly have to convert our muscle protein into glucose – a very inefficient process – just to keep the brain going. That would make us waste away quickly. It would also ensure that the human race could hardly have survived all those millennia before we had 24-7 food availability.
Be sure to use full-fat canned coconut milk, not lite or coconutmilk beverage. If desired, you can use the seeds from a vanilla bean instead of the extract. To make the keto ice cream: Stir together the milk, sweetener, salt, and vanilla extract. If you have an ice cream machine, simply churn according to manufacturer’s directions. Or to make it without an ice cream machine, freeze the mixture in ice cube trays, then blend the frozen cubes in a high-speed blender such as a Vitamix OR thaw them enough to then blend in a food processor or regular blender. Eat as-is, or freeze an hour or so for a firmer texture. Due to not having any preservatives or stabilizers, the keto ice cream is best the day it’s made, but you can technically freeze leftovers up to a month and thaw before serving.
No-sugar diet plan: What you need to know Eliminating sugar from the diet can help prevent weight gain, diabetes, heart disease, and other problems. Whether cutting sugar out of the diet completely or simply cutting back, we have eight important tips for following a no-sugar diet, and some advice about fruits and other natural foods that contain sugar. Read now

There are three instances where there’s research to back up a ketogenic diet, including to help control type 2 diabetes, as part of epilepsy treatment, or for weight loss, says Mattinson. “In terms of diabetes, there is some promising research showing that the ketogenic diet may improve glycemic control. It may cause a reduction in A1C — a key test for diabetes that measures a person’s average blood sugar control over two to three months — something that may help you reduce medication use,” she says.

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