Getting started on the Keto Diet Plan

Keto Diet PlanGetting started on the Keto Diet Plan

You are probably reading this because you have heard of this Keto Diet Plan (also called Ketogenic or LCHF) and you wanted to check it out.  Maybe you googled it or maybe you read the Huffington Post article that showed that the keto diet plan was one of the top ten searched for diet plan in 2013.

In any case, you have landed in a friendly place where you can get started on this life changing plan. I’m not a Keto guru, but I know where I can find them.  I’m not a chef, but I make some pretty mean Keto meals which I share on this site.  And I’m not a doctor or a nutritionist.  I’m just a metabolically broken person who has never had any success losing weight until I started following the Keto diet plan.

This Getting Started page will offer you a few tips and tricks and a few resources to get you going.

What is the Keto Diet Plan?  The Ketogenic diet is low carb, high fat and moderate protein.  Lately I have been trying to make my ratio 75% fat, 15% protein and 5% carbs.  Most of my friends stop listening when they hear this and think that I am headed for the nut house.  Read about how I first learned of ketogenic as a plan for epileptic children.  After that I stumbled across Jimmy Moore while looking for low carb information and it was on his site that I learned that Keto was not just for epileptics!  I recommend spending time on his site, you will learn a lot!

Use a Tracker.  I use MyFitnessPal to keep me on track.  You can change the ratios to target the ratios for the keto diet plan or anything else out there.  I also use it to enter recipes so that I can figure out what macro nutrients are in each serving and then adjust them to get it right.

Understand Ketosis.  I say this because most people don’t know what it is and this will be their criticism to keto diet planundermine your efforts.  They will say things like ‘Ketosis is dangerous’ and  what they are referring to is a condition called diabetic ketoacidosis.  Nutritional Ketosis or adapted ketosis is when our bodies produce ketones in the absence of glucose.  In the absence of glucose, our bodies use fat for fuel and this is the goal of the keto diet plan.  I have super simplified this explanation!  I advise reading a book which I own, called The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable

Stay Motivated.  This is where I fall down sometimes.  I start to believe my old stories about not being able to do it, I believe that ‘everything in moderation’ lie (it’s a lie for sugar addicts like me!) and fall into old bad patterns.  This is where going back to Jimmy’s blog and reading a few posts does me a world of good.  Heck, even reading a few of my own!  Did I really say that back then?  Wow, I was in a better space then (maybe because I was in ketosis which is a great place to be both emotionally and physically!).  So stay connected with keto bloggers and forums.  We are a nice bunch of people and we need you as much as you need us!

So let’s do this together! If you are on Pinterest, I pin keto recipes on my Ketogenic Woman board. You can also follow me on Twitter here.   I would also love to hear from you at anita@ketogenicwoman.com.

 

 

112 Responses to Getting started on the Keto Diet Plan

  1. Shelia Favor says:

    Hi, I could not find where to ask this on the egg fast. I see that you can have SF syrup right?
    Can you have SF coffee additions like the SF Hazelnut syrups?

    • KetoWoman says:

      The sugar free syrups count as one of your 3 sweeteners in a day. Because sweetener is a known staller, it is severely limited on the egg fast for best results.

  2. Janet says:

    Exactly what do you mean when you say you set your ratios at 75/15/5?

  3. Lorrie Huber says:

    I have been doing the Keto diet for 2 weeks and have lost 10 lbs, but do know it is mainly water weight. How do I find out about the Egg Fast? I’m needing something to give me a boost. Unfortunately I have been a yo-yo dieter for years. 🙁
    I didn’t realize that cheese could be a Keto staller.
    Thank you,
    Lorrie

  4. Janet says:

    I am on day 6 and have lost 2 pounds only. Trying not to think about that too much. Did notice that my wrists aren’t swollen, very odd thing! Please tell me various things that are good to snack on. Thank you!

  5. Stacy Wheatley says:

    Can I eat canned salmon or tuna? And… do you know what the nutritional goals are for the other items are (besides fat/protein/carbs %) on MyFitnessPal?

    • KetoWoman says:

      Absolutely canned tuna and salmon are great! Especially salmon, lots of essential fatty acids there. Fat, protein and carbs are the only things I concern myself with. But that’s just me.

  6. Angela loria says:

    Does the 15% carbs include all the carbs in the veggies or is that just starchy carbs?

  7. C Davis says:

    I’m trying to decide on an app to use. Does the MyFitnessPal app automatically figure the 75/15/5 based on your calorie input? How’s an easy way to figure those percentages? I’ve sent a request to join your FB page but haven’t been accepted yet. Thx for your input.

    • KetoWoman says:

      I do use MyFitnessPal but I had to set up the ratios I wanted for myself. You can’t edit this in the phone app (as far as I know) but you can do it by logging into MFP on your computer. Are you talking about the Egg Fast page? There’s always at least 100 new people waiting to be vetted every morning and it takes time for the admins to work through the list. Hopefully it will be today!

  8. Kimberly says:

    I have been researching the keto woe for about 2 weeks and plan to shop and start this weekend. I am on a very tight budget. Any idea’s on how to do keto on a budget? I cannot afford the grass fed meats, organic foods so any advice would be appreciated!

    • KetoWoman says:

      Oh I totally get that! There is no requirement for you to eat organic, grass fed anything! Eat eggs and regular ground beef! Eat whatever meat, butter, poultry and veggies are on sale. Eat what you can afford to eat. It is very doable on a budget. Good luck!

    • Susan York says:

      If there is an Aldi’s grocery store near you, give them a try. I always get my best (and cheapest) produce there. I also like their meat department. The offer a money (no hassle) back guarantee on everything they sell.

      • darlene says:

        Aldi’s is awesome for grass fed beef, coconut and olive oils, and all the veggies that is on the keto diet and all at the best prices around.

  9. Lynn says:

    What is the best thing to eat before a work out? i work out every morning at 5:30 and find it challenging to know what i should be eating?

    • KetoWoman says:

      I can’t eat that early so personally I would do a coffee whipped in the blender with butter and/or coconut oil. Drink it on the way to the gym for some nice quick energy.

  10. Bonnie says:

    Hi, started a low carb eating on Monday, so today is day 4. Im in ketosis, according to the keyosis test strips plus I have synptoms such as headaches, constipation and a strange taste in my mouth. And hardly any appetite. Just wondering if anyone has advise for the constipation? I have metamucil here, but after reading the ingredients, I saw that contains 2 kinds of sugars. I drink enough water. Also with the headacjes? How long does this usually last?
    Hopefully someone has some ideas? Or suggestions?
    Thanks

  11. Precious says:

    Please I want to know what kind of food to take so I can lose some weight and tummy fat too

    • KetoWoman says:

      The first step is to just eat real food like protein, veggies and natural fats.
      Think about eating steak, salmon and chicken, salads, cooked non starchy veggies and butter and avocado. Learn carb counts of foods.
      Nothing processed, no pop, sugar, pasta, etc. Sign up for MyFitnessPal.com (it’s free) and start tracking what you eat. Start with getting your carb count down below 50 a day. Good luck!

  12. Tochukwu Chi says:

    I hv heard a lot about dis ketogenic, For a beginner on how to tackle big tummy, wots de first step to start please

    • KetoWoman says:

      The first step is to just eat real food like protein, veggies and natural fats. Nothing processed, no pop, sugar, past, etc. Sign up for MyFitnessPal.com (it’s free) and start tracking what you eat. Start with getting your carb count down below 50 a day. Good luck!

  13. Dora says:

    I am trying to start a keto woe. I was researching recipes and found a meal plan that said there is a period of fasting with this diet. Is this part of the plan? I haven’t done that yet. Mostly just trying to keep all my macros distributed correctly.

  14. noel weibel says:

    I had gastric bypass in June of 2015 and so far I have lost 155 pounds. I have about 55 to go. I have always had gastric issues and I’m beginning to link them to certain foods like breads, pasta, lentils, rice, real sugar. I am delving into this new lifestyle of Keto. What I am wondering is how do we log and record recipes that are a mixture of things. How do you log based on servings? Do you just estimate or is it based on measuring before hand? I try to cook at home as much as possible. Plus I’m cooking for a family of 5 and I am the only one interested in eating like this.

    • KetoWoman says:

      A lot of people use apps like My Fitness Pal. The main reason I log is not to track every little thing, I just want to make sure I stay below 20 carbs. For me that is ground zero. If I can do that, then I’m having a good day.

    • mona says:

      you probably have issues with these foods because they turn into sugar in your body instantly and then they ferment

  15. Jan says:

    Hi there…i am just jumping back on the egg fast..only lost around 4lb last time. I have been LCHF since January…really seriously for 4 or 5 months without any loss at all even on the days where keto sticks showed I was in ketosis…and then on and off since then …putting on weight pretty consistently which is very frustrating. I use supplements and don’t use any toxic chemicals on my body or in my home (its been 15 years now) but in the past 2 years…weight gain.

  16. Jane Parker says:

    Is there any advantage doing the keto diet, if you have high blood pressure ?

  17. Jenny says:

    I stumbled across your blog looking for egg fast ideas! I started today to break my stall. I have been eating keto for about 3 months now. Do you know if doing the egg fast for 3 days works better then 5 days? I am thinking of cycling if I have success on this as I still have a lot of weight to lose. I have PCOS and diabetic (type 2).

    • KetoWoman says:

      Five days seems to be the optimal amount to get things moving again. Many people do egg fast during the week and then very clean low carb on the weekends.
      Thanks for stopping by!

      • Jenny says:

        Thank you! Today is a hard day. The eggs are making me a bit nauseous so I switched it up and made a ‘soup’ for lunch with zero carb chicken broth, butter and eggs. I am not hungry by any means but I will keep plugging along. I may try making some cloud bread or some sort of pizza crust with cheese to help me.

        • KetoWoman says:

          Try to stick it out, you’ve got this! You can use the cloud bread as a pizza crust.

          • Jenny says:

            My scale hasn’t moved yet and it’s day 3 :/ I am eating 83% fat and balancing egg to fats evenly. I have one artificial sweetener a day and no diet pop. With the eggs and fats, my calories are over 1500. Is that ok?

          • KetoWoman says:

            Well it’s hard to know without knowing anything about you. If you were calorie restricting before this then it might take longer to adjust. Medications, hormones, age, activity level all play a part. And besides all that, sometimes a big whoosh comes on Day 4 or 5. That’s about all I can tell you.

          • Jenny says:

            I did get the woosh 🙂 3lbs down today. I was eating keto and not counting calories, just carbs. Yesterday I consumed 1800 calories which I was a little nervous about but all seemed good this morning! Thanks for your help!

          • KetoWoman says:

            Congrats! Maybe now things will start to move again for you! 🙂

  18. Meredith says:

    My family and I are just starting out, and this page is already very helpful. Thank you for taking the time to document this for us.

  19. Liz says:

    First of all THANK YOU SO MUCH for so much of an important information!!! I found answered to a lot of my questions. I just started Keto Diet and I am motivated and actually feeling good. I ordered 10 days Ketopia Ketosis for 10 days about a month ago and I fail at first. I have left a few Keto drinks that supposedly take your ketones level to the roof so I drink it in a morning now. I’m going to finish it since I have it but I’ll be on my own after that. I see some women struggle with giving up their wine. I have a different issue (maybe not an issue) – I love sunflower seeds. I eat tons of sometimes on a weekend or at night while I’m watching TV. I work in gym and my activity level is pretty hard corn. I have no problem giving up carbs… but not sunflower seeds (it is my drug). Please advice. It is technically fat… What would you say? And thank you once again! I’ll be following you on my journey! Best of luck everyone!

    • KetoWoman says:

      I guess we all have our favorite things right!? I think you can probably find a way to have your daily fix and still make it work. There are definitely carbs in nuts and seeds so you need to check out the package you are eating, figure out how much you eat in a day and calculate the carbs. As long as you are doing it with full knowledge of carb count, then find a way to work it in.
      Oh and thanks for reading my blog!

  20. Carolyn says:

    I just found your website. Very good read. I also had a look at the comments just to see what others were discussing and educate myself on different Leto experiences. I am just beginning my keto journey and a stall didn’t even cross my mind. My question is about the egg fast. I hate eggs!!! Well that’s not entirely true…..I love a boiled egg white but no yoke. Is there some other alternative or something I can eat in place of the egg yolk?

    • KetoWoman says:

      If you are just starting on Keto then don’t worry about the egg fast and stalling. Do regular keto, keep it clean and you may never have to do the egg fast! The egg yolk is the most important part of the egg on the egg fast, so don’t even go there, LOL! Good luck!

  21. Aidee says:

    Hi Ketowoman ! I just found your page and I’m liking every bit of information shared! thanks for sharing them 🙂 I started the LCHF way of eating about a month ago and lost about 15.4lbs the first 2 weeks; since then I’ve be bouncing around this number. I am planning to start the egg fast next week to see if I can break the stall! wish me luck. I’ve requested to be added to your Facebook group

    • KetoWoman says:

      Hey there! Glad you found us! Were you able to get into the Facebook group? I wasn’t sure what name to look for in the list. Let me know so I can make sure the admins watch for you.

  22. Smiles says:

    Oh and I forgot………I am allergic to milk so I think this causes quite a few problems because I can’t get all those extra calories you guys get. It can be 800 to 1100 calories a day. I am NOT trying to eat so little calories……it just happens. 🙁

    • KetoWoman says:

      Don’t worry about the dairy, most people do much better without it. Eat more fatty meat instead like bacon, rib eye steak, chicken with the skin on, eggs with butter.

  23. Smiles says:

    Hello, I hope this page is still being used. I just need some help. I am on my 4th week and am having extreme vertigo. had to miss school and work for 2 days so far. I’m not hungry so I am not eating enough calories. I hate having to stuff my face when I am not hungry. I have been taking 198mg of potassium, magnesium,fish oil, and a multi vitamin. I also am putting salt on my food when I eat. My mood is much more stable but I am tired all the time. My carb intake is from 10 to 30 g a day usually 20 though. How do I get to the FEELING GREAT part?

    • KetoWoman says:

      Gee it is so hard to advise you here because I am not a doctor and really can’t give medical advice. If you are missing work and have vertigo I hope you will see your doctor. But as far as Keto goes be sure to get enough salt, use it liberally because people on low carb diets need more salt than normal. Dairy is not a great thing for anyone’s diet and I work to avoid it myself although I do love cheese. You didn’t mention how many calories you are eating, and keto does make you feel full because of the good natural fats. So you might be fine in that department, not sure. I would cook some bacon! You get salt and calories!

  24. Mandy says:

    Are nuts and nut butter okay on keto? I know its caloric but it’s like my staple. I haven’t eaten any bread, pasta, or refined grains, the only starchy foods I have had are chickpeas and butternut squash. I have two or three meals a day usually with foods like nuts, nut butter, spinach salads, and poultry. I only drink water and I go to the gym 5-6 times a week, cardio and strength training.

    I’m still in the beginning stages of keto, like I’m just getting adjusted, and my body is definitely changing but I can’t tell if I’m thinner or fatter!! Please tell me if I’m doing anything wrong 🙁

    • KetoWoman says:

      I would say to use nuts and nut butters very sparingly, not as a meal but as a condiment. Squash and chickpeas are too high in carbs for keto. Focus on fatty meats, small amount of veggies and stay away from any processed foods. It’s more a change in eating habits than a diet. Good luck!

  25. Archna Solanki says:

    Hi, I am going to start a Keto diet but I am lil confuse how much (quantity ) of chicken and eggs should i take. Bcz we should consume protein and if i take more chicken this will increase my protein intake as well.

    and I am doing gym also, so I am taking cellucore protein as well.. Please help.

    I am also reading Jimmi moore book and it clears most of my doubts but how much quantity should for i have no idea of that.

    • KetoWoman says:

      While you are getting used to eating Keto, the best thing is to eat until you are full but not stuffed. Later when your body has adapted to low carbs and good fat and protein, you can think about tweaking things. I don’t know anything about cellucor protein, sorry!

  26. Anna says:

    on the days i dont eat the eggs like on the weekend do i eat a regular meal

  27. Roslyn says:

    Hi there. I’ve been reading a lot about Keto recently, and really want to give it a try. I’ve run into a few issues however… I’ve used several online calculators, all telling me to consume a different number of calories, ranging from 1055 to 1650. Also, I’ve noticed that the protein intake is very low when I set my calories to say, 1200 per day. Low to the point where 2 servings of eggs and one 4 oz turkey burger put me over the limit. I’ve looked at some online meal plans, but the numbers are so much different than mine, they’re not helpful. Am I doing something wrong? Not to mention the added trouble of having so few carbs available, I’m not sure how to reach the fat goal everyday. You want to eat good fats, but 1/4 of an avocado already has 4+ carbs in it. For reference, the numbers that have been calculated for me average around 55 grams of protein, 15 carbs, and 91 grams of fat. Any advice would be greatly appreciated.

    • KetoWoman says:

      I find all those calculators very confusing as well, especially when I was new to this. One thing to remember is that fat doesn’t have any carbs such as butter. Adding butter to your foods will up the fats without adding carbs. I think 1200 calories a day might be a bit low but I don’t know anything about your age, activity level, etc so I can’t really say. Also from what I have learned it’s more important to stay under on the carbs than it is to max out the fat. So if you have reached your limit of carbs then stay there and don’t worry so much about getting to a certain fat level because we also have the fat on our bodies to draw from. I hope that helps and doesn’t add more confusion!

  28. Barbara says:

    Is it a diet or woe? Just a little confused.

  29. Megan says:

    This is interesting- I am vegetarian and have basically been using volumetric for years filling up on low calorie veggies mainly, so the thought of switching to something more dense I find a bit frightening, because I do not do well when hungry! I tried keto a few months ago, though admittedly probably not strictly enough, and I did feel hungrier than I was really comfortable with, and I did push the veggie recommendations. This is something I could give a go though, probably sans cheese, and if I allow myself some greens at least… Thanks!

    • KetoWoman says:

      Well, that would be quite a diet change and adjusting to a new diet can cause hunger. But the nice thing about keto is that the healthy fats and the protein will satisfy hunger far longer than a tub full of low calorie veggies. Thanks for visiting my site!

  30. woodruff says:

    Hi I have just started the Egg fast- day 1! I am 53 years old, 5’6″ and weigh 150 lbs. I’d like to get to 140 lbs, 135 maybe? Anyway, the only thing that i cannot give up is my 2 glasses of Italian red wine a night. Sanity really. Plus I love wine more than food, taste wise. So, what should i eliminate from the recommended egg fast/diet to make up for this? say butter? cheese? I’ll do anything to keep my two glasses. Day one! did as instructed but had two glasses wine! : )

    • KetoWoman says:

      Unfortunately, I don’t think you’ll get the results you want but you can always try. The egg fast works on the ratio of fat to protein so you need to keep 1 tbsp butter, coconut oil or mayo for every egg you eat. The only thing you can give up is the cheese and any artificial sweeteners. Let me know what happens!

      • woodruff says:

        I never eat artificial sweeteners and don’t mind giving up cheese (unless we are at a restaurant when the only thing i can think of ordering is the cheese plate sans bread and side nuts and honey)
        I talked the restaurant into making me a two egg omelet with an ounce of cheese tonight. resisted all of the bread and chicken and meat dishes around me and ate it happily.Hopefully if I stick to the plan steadfastly I can keep my beloved wine. All of my french and Italian friends do and they are thin!

        • woodruff says:

          lost 4 pounds in 2 days!

        • KetoWoman says:

          Awesome, would love to hear back from you in a few days to see how it went!

          • woodruff says:

            Day 9 and have lost and kept off 6 lbs. Had to have a break on the egg fast but have kept the carbs really low (20g a day). Had the so-called “Keto Flu” day 5 and 6 but feel better after 2 days of nausea and headache. My husband sees the results and is going on it. I had eggs again today and sashimi for dinner, and hoping to see the weight go down a little more. My goal is 4 more pounds and then I think I try for another 5-10! Very grateful for this blog- its a good balance to the other sites which have overwhelming amounts of info. BTW someone asked about Kerry butter (grass fed) and I see Costco carries it now too. Luckily its all over the place near us (whole foods, Costco, supermarkets)

          • KetoWoman says:

            Thanks for visiting and I’m happy that you are seeing some results by staying very low carb with the egg fast. I love that Costco carries Kerrygold butter now, it’s a quick drive over the border to Bellingham for me to buy it!

  31. Gerri says:

    Hi there i think i should cut out diary too as i think this mighg be contributing to my weight loss stall and not entering optimal ketosis, however, i find that with my cream i am able to achieve my fat content bug i also know its a main source of me going over on my carbs 🙁 any suggestions how i can cut the cream but add more fat to my diet? Thanks also where in Canada are you? I cant find kerrygold butter anywhere !

    • KetoWoman says:

      Dairy is definitely a common cause of stalls! are you using this cream in your coffee? You could sub that out with butter and coconut oil. If you blend that up it’s a very creamy latte and no carbs! I’m in BC, I cross the border to Bellingham to get my Kerrygold. 🙂

  32. Cathy says:

    I started lchf on Jan 19 & lost 9 lbs 1st weeks but nothing since. I have not touched any bread, baked item, ride, potatoe, etc, since 1/19… I’ve been eating pretty plain, eggs/bacon some cheese for breakfast… I have meat for lunch with a salad or green beans. I don’t eat between meals b/c I’m not hungry. I have coffee with cream in the morning, most times with coconut oil or butter. I also have an 8 oz glass of raw jersey cow milk a day. Why am I not losing? Is it the milk? I keep my carbs down enuf to have the milk, I think. Thanks.

    • KetoWoman says:

      From all of my time being an admin is various low carb groups, I can tell you that dairy is a major contributor for weight loss stalls. Do what you are doing, but omit the milk, cream and cheese for a couple weeks and see what happens.

    • Kathy says:

      Hi, check your protein consumption – keto is NOT high protein, I am Insulin resistant and find that I needed to adjust my protein and fat macros…….1-2g per body weight………

  33. Ashli says:

    I plan on starting this diet this weekend. Can I have any french vanilla creamer in my coffee? Just a random question 🙂

    Thanks

    • KetoWoman says:

      Well, my not so random answer is that you need to take a close look at what is in that. And I don’t mean just carbs, going Keto is more than counting carbs, and macros. It’s about getting really clean with what you put in your body. Sure, we all want that nice sweet thing once in awhile, but I know from experience that those coffee creamers are a daily addiction for people. How about some Stevia and plain cream instead? That would be a good start to reducing the number of non foods that you consume. Ultimately, you are able to do what you want (I can’t see you after all!). It will be one of the things you end up having to look at if you don’t get the results you were hoping for. Best of luck to you!

  34. Elena says:

    I see you have options to follow you on Pinterest and Twitter. Do you have an email signup?

    • KetoWoman says:

      No, I appreciate all my readers and because I don’t like all the emails I get when I join sites, I decided I wouldn’t use this site to build an email list. I just want to keep it casual you know!? I do have a Facebook page and Twitter, but even there I’m not good at updating it! The only thing I am good at is pinning my recipes to Pinterest! I know, lame.

  35. stacey says:

    How many carbs should a person stay under a day to stay in ketosis? Im sure it depends on activity level and things like that. But on average is there an amount per day??

    • KetoWoman says:

      For myself I have to stay under 20 grams. It’s a good place to start if you are going for weight loss. Best of luck!

  36. Charmaine says:

    Hi.. advice needed. Can a keto diet be combined with Dr. Herring’s FAST 5–you eat everything WITHIN 5 hours.. then fast-meaning NO calories for 19 hours..people can start with 8 eat window-16 fast and work up, shorter eat windows anytime- 8am-1pm, 5pm-10pm..whatever works. fast must be consecutive hours

    should ( an older female) do Keto for a period of time before adding in the fast cycle? apparently that 19 hours is forcing the body to burn stored fats- not the incoming food. and you are not calorie restricted at all. within carb limits it seems combining them gives a double whammy as long as diet is LCHF.

    Ideas? concerns?

    • KetoWoman says:

      It sounds an awful lot like Intermittent Fasting. A lot of keto/low carb people do intermittent fasting so maybe look that up and see how it compares to the Fast-5. I have no experience with fast-5. Best of luck to you, I know how challenging it is to lose weight when we get older.

      • Charmaine says:

        yes it IS IF…I was asking if you know any reason NOT to fast 18-19 hours and deprive your body, ..vs just LCHF all day

        • KetoWoman says:

          No, I like IF, was just not familiar with what you were calling it. And hey, I’m just a working mom who does low carb, certainly not an expert! I don’t see any issues with it, and like I mentioned before a lot of Keto people do IF. I always recommend people do their research and try things. Sometimes this keto life is all about tweaking until you get the macros that give you the best results. Good luck to you.

  37. Linda says:

    I have been on the lchf program since Jan. 2, 2015, and have not lost a single ounce. My upper abdomen is bloated, I have NOT eaten over 20g of carbs.

    Could my 2 glasses of dry, red wine be the culprit? Everywhere I read and look, says no, but I am really getting depressed. Should I resume my ballet workouts 3x a week?

    I am female, 5’6″, and 59 years old. I am also a professional cook and read labels, come up with original recipes that do not clash with the program. I get ample amounts of healthy fats and drink plenty of water throughout the day.

    What is my problem? Thanks.

    • KetoWoman says:

      Do you drink 2 glasses of wine every night? If so, yes that is a problem! Are you doing net carbs or total carbs? For women of our age (the over 50 crowd) net carbs is a myth in my opinion. I am admin on 2 different LC groups and I see this over and over again. For you, I would suggest joining these groups on Facebook for more information: Ketogenic Dieters (they will help you determine your macros) and Mid Life Women Doing low Carb (support group). I know the struggle. best of luck to you.

  38. Patti says:

    Hi I really like your web site.
    My comment is you don’t give the numbers
    carb..fat..etc.
    I need precise numbers for these. Like
    the danish/lemon.

    • KetoWoman says:

      I do give those numbers on many of my recipes. I key the recipes into My Fitness Pal and then it’s easy enough for anyone to get them. The reason that I did not do it for the Lemon Danish is that the recipe was specifically shared for the Egg Fast group on Facebook (I’m an admin there) and we tell them not to count those things while on the egg fast. If I have some time this weekend, I’ll figure it out and come post them in the comments, but you could also do that as well. Thanks for stopping by!

  39. Melissa says:

    I am just wondering if there is a caloric intake that you stay around per day? I have on and off tried LCHF for the past year, but I have been unsuccessful and fell into my old ways. I know it works as I have had a few people in my life do it, and lose significant amounts of weight. They feel awesome and I am jealous. This time I am making it stick! But I feel like maybe I go overboard on things like cheese etc. So I want to be conscious of this. But I wondered if there was a caloric intake per day that you would suggest staying close to. I know your not really supposed to count calories, but I thought I’d ask and see what the response is.
    Thanks so much and your website has some good info!!! 🙂
    -Melissa

    • KetoWoman says:

      That’s actually a great question. I hear the same, don’t have to count calories, but I also hear from a lot of people, especially middle age women like myself, that calories actually do matter. I know someone will blast me for this, but the truth of the matter is that I try to stay around 1800 calories or less. And even at that, each pound lost is a struggle! But it is something individual so don’t use my 1800 calories as your yard stick, you might be a different age, body type, activity level, etc. Thanks for the great question!

  40. Jason Coates says:

    Hi, I have added your site to my Facebook group as I like your stuff.

  41. Sarah says:

    Thank you! I have been looking for a place I can go that helps women with the diet. You always hear about men and diets but for some reason they leave out women or don’t make it a priority. Also, when we reach a certain age what worked before may not work now. As in my case, over 50 and have a hard time finding info on eating for women of my age group. So frustrating. So glad I found you and your sharing your journey. I also enjoy Jimmy’s ketone book. Still reading but very helpful. Thanks again for giving us hormonal challenged women a place to go and get help!

    • KetoWoman says:

      Yes, I am over 50 as well and I think there seems to be a point where a woman in this age group finds the weight loss journey to be very very slow! I really try to focus on my health and remember that it’s not a race. Thanks for coming by and leaving me your thoughts!

  42. Melissa says:

    I have been on the egg fast diet for11 days and I have lost 1 lb, I am following the diet to the tee. The keto stick says I have moderate ketones in my urine. I don’t think I will stay on this I hate being deprived of veggies or cream when there no results. I started the keto diet around a month ago wasn’t losing any weight so I started the egg fast, still with no results, has anyone else that you know of that has been thru this? I don’t know what to do, if you know of anything that will help PLEASE let me know!

    • KetoWoman says:

      Are you on the Egg Fast Facebook page? I would encourage you to share your menu there because there are a whole lot of experienced egg fasters who can help. I’m on there as well and I learn new stuff all the time. Maybe one small thing could make the difference.

  43. Gayle says:

    Maretha,

    I’d like to add just a little to KetoWoman’s recipe.

    I like to put in a little bit of fresh minced onion (maybe an 1/8 tsp) and a dab of yellow mustard. You can substitute a pinch of dry powdered mustard if you have that.
    If you like your egg salad a little sweet (I don’t but some do), you can add a little bit of no-sugar-added sweet pickle relish.
    Hope this helps.

  44. maretha els says:

    CAN SOMEBODY PLS SEND ME A RECIPE FOR SIMPLE EGG SALAD I AM SO FRUSTRATED AFTER 1 DAY AND NOWHERE CAN I FIND A RECIPE FOR SIMPLE EGG SALAD DIET ON THE FAT FAST SUGGESTION

    • KetoWoman says:

      For the purpose of the Fat Fast or the Egg Fast, a simple egg salad is 2 eggs plus 2 tbsp sugar free mayo with salt and pepper. I like a dash of paprika. Can’t get much simpler that that!

  45. Doris says:

    I’ve been low carbing since 2000- I lost 75 pounds and kept it off until about 18 months ago… Now I can’t seem to get into fat burning mode- even after the Atkins fat fast. I’m going to give this a try!

    • KetoWoman says:

      Be sure to focus on getting enough high quality fats. I did Atkins as well and I ate mostly protein and definitely not enough fat. If you are on Facebook, join one of the LCHF recipe groups, and if you are on Pinterest follow my Low Carb and Ketogenic boards. I try to post great recipes on there! Thanks so much for visiting my site!

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