There’s been a lot of buzz about increasing protein intake on low-carb diets. Thankfully, misguided fears about gluconeogenesis and lower ketone levels from higher protein intakes have subsided and people are embracing more generous portions of protein-rich foods. Let’s take a look at some high-protein, low-carb foods and some high-protein options that are budget-friendly in […]

If your goal is fat loss and that isn’t happening, pay more attention to what you’re eating and how much. You can probably spot the problems and course-correct without counting calories—but it can be an option if you’ve tried everything else and excess weight still isn’t moving. Do you need to count calories if you […]

I ate a slice of bread and it kicked me out of ketosis! I ate a donut…how soon until I’m back in ketosis? I went to a Chinese buffet and I ate All. The. Things. Have I completely and totally wrecked everything? So…it’s time to talk about cheat meals.  Let’s say you’ve been doing keto […]

It might seem like keto came onto the scene from out of nowhere in the last few years, as if it materialized out of thin air. But keto has an interesting history and it’s important to know about it if you want to feel confident that eating this way is safe and effective when naysayers […]

Few things are more controversial than cholesterol on a ketogenic diet. Not the cholesterol in your food—most people understand it’s fine to eat egg yolks, bacon, and butter—but the cholesterol in your blood. Should you be worried if your blood cholesterol level goes up on a keto diet? What if it goes up a lot? […]

It’s no secret by now that keto diets are great for weight loss, reversing type 2 diabetes and metabolic syndrome, and improving a long list of other conditions. They can help banish brain fog, address high blood pressure, and even get rid of acid reflux. But considering how much carbohydrate the average person eats, it’s […]

There are as many different ways to do ketogenic diets as there are people doing them. There’s strict keto, clean keto, lazy keto, a well-formulated ketogenic diet, and then, there’s dirty keto. No, dirty keto doesn’t mean eating your vegetables without washing them, or leaving your discarded eggshells on the kitchen counter for weeks at […]

How fast can keto help you lose weight? Answer 1: Probably not as fast as you want to! Answer 2: Probably not as fast someone else is! The third and most important answer to this frequently asked question is: it’s entirely individual. Keto researcher Eric Westman, MD often says that if people are very disciplined […]

If you keep up with “the buzz” in the keto community, it’s impossible to ignore the raging popularity of the protein-sparing modified fast, or PSMF. This strategy for rapid fat loss shakes things up and can be helpful for breaking stubborn fat loss stalls. Like anything else when it comes to diet “hacks” though, it […]

If you’re reading this article, chances are you’ve heard of keto. You might even know that “keto” is short for “ketogenic,” as in a ketogenic diet. And maybe you’ve seen some people passing on the bread basket at dinner, or asking to substitute a salad in place of a potato. Maybe you’ve even had some […]

With all the recent hype, if you’re new to keto, you might think it’s part of the “protocol” to put MCT oil in your morning coffee or that MCT oil is required in order to be successful. It isn’t. You don’t have to use MCT oil at all, but it does have some unique and […]

So you’ve cut down on carbs, you’re eating fatty proteins and non-starchy vegetables, and you’re keeping an eye on your electrolytes. Maybe you’ve even lost a few pounds already and your blood sugar or blood pressure is getting better. Clearly, you’re doing something right! So…when do the sugar cravings go away? Social media makes it […]

Remember: having your metabolism primarily fueled by fat doesn’t automatically mean you’re going to lose body fat. “Burning fat” is not the same as losing fat.   There are seemingly infinite ways to do a “keto” diet. Ask fifty different doctors and nutritionists and you’ll get fifty different pieces of advice. To some people, keto means […]

It’s no secret by now that ketogenic diets are excellent for weight loss and improving blood sugar control in people with diabetes (both type 2 and type 1). They’re also effective for reversing metabolic syndrome and helping to improve hormone balance in polycystic ovarian syndrome (PCOS). But keto diets also come with cautions about managing electrolytes—especially sodium.  However, can a diet that […]

Scrolling through keto social media, it would be easy to think that intermittent fasting (IF) is required if you want to eat keto. It’s not! But since they do go hand-in-hand so much, let’s take a closer look at IF and how to incorporate it into your life if you choose to. What is intermittent […]

One of the biggest misconceptions standing in the way of ketogenic diets being more widely recommended by medical professionals is confusion between nutritional ketosis and diabetic ketoacidosis. Let’s take a moment to discuss the differences between these, dispel common myths, and allay fears so that people can feel encouraged to try this powerful strategy for […]