With so many diet ideas popping up on the internet, it can be hard to identify which ideas work best… and which don't at all. Many say you need to eat less, move more, do this and that. But after getting things done, it seems like you're not able to achieve your fitness goals. It can be easy to feel overwhelmed and mistakes seem to be kind of inevitable.
So to help you figure out some common weight loss mistakes, I've curated a list of some fitness tricks that you should definitely avoid. Skipping them in your weight loss plan will help you get in shape faster. So check them out and let me know what you think!
Not Eating Your Breakfast
So you've been told that breakfast is the most important meal of the day, but because you're on a diet, you need to eat less calories (which means skipping breakfast). Unfortunately though, by simply doing this, you're more likely to gain weight and slow your metabolism down.
When you skip breakfast you tend to overeat at lunch and dinner. So if you want to make sure that you're not taking in more calories than you can burn, then make sure you're having breakfast every day.
Having Enough Vegetables
Eating your vegetables might be more important to your health than you thought. They contain most of the vital nutrients for your health and essential vitamins for your body. Eating too few veggies and fruits while on a diet can result in nutrient deficiencies. So as recommended, get three servings of vegetables and two servings of fruit a day.
Eating Very Little of Everything
This is probably the most common tip you've heard when it comes to weight loss. However, eating very little of everything can actually contribute to the higher likelihood of developing a metabolic illness such as diabetes. They can also weaken your immune system and make your diet plan risky. Instead, try to eat moderately and learn the concept of healthy portioning.
Going Crazy with Cheat Days
Eating too much on your cheat days can totally ruin all the progress you made during the week. If you think that nothing will happen after you've eaten a burger and fries and followed it up with pizza and a drink, then your fitness goals are going to be compromised.
Only Eating Salads
Although salads are great for weight loss, they shouldn't make up your entire meal plan. Your body will be lacking in essential nutrients that you need and you may also feel deprived resulting in quitting.
Overeating Low-Calorie Foods
Have fun incorporating some low-calorie and delicious meals into your diet plan, but don't let yourself get carried away. When your'e not getting the nutrients you need (like fiber), you'll be more likely to gain weight.
Can't, Shouldn't, and Mustn't Thinking
Words like this can easily make you feel like you're missing out on something. When your mindset has this kind of thinking, you are living in a sea of extremes and absolutes. Suddenly weight loss becomes a negative thing in your life. But getting fit shouldn't be a bad thing! Instead, let yourself know that, by not eating this, you're actually gaining that. Make sure that living a healthy lifestyle is always positive.
Not Getting Expert Help
Before getting started on any kind of diet, always make sure you're taking the advice of experts. It's important to have an overall health check as the main goal when it comes to losing weight. While it's easy to focus on calories above all else, each individual needs something different for their weight loss.


Follow this easy recipe to make a keto pizza crust that's grain free, using what's commonly referred to as fathead dough. The pizza is topped with low carb Greek style toppings.
keto pizza using fathead crust dough and loaded greek toppings
While many of my recipes are naturally low in carbs, every now and then I enjoy a good baking challenge where I make a low carb version of a traditionally carb-dense food. These keto copycats include these popular low carb biscuits and sweet treats like low carb butter cookies and low carb Instant Pot cheesecake. Most requested, however, is keto friendly pizza and for good reason — anyone who follows a low carb diet has dreamed about having pizza again.
The way I see it, pizza crust is just a vehicle for maneuvering delicious toppings and cheese to your mouth. This keto pizza crust does a great job of that — it's sturdy and can hold up toppings. I added Greek style toppings (with no less than nine different ingredients) and the crust had no problem supporting them all. Equally importantly, it also looks and tastes like a really thin pizza crust.
A typical pepperoni pizza slice from Domino's has about 34g net carbs. That's quite a lot, and most people on a keto diet can't "afford" that many carbs in one day.
Compare that figure to this keto pizza recipe, which has 6g net carbs per slice with generous Greek toppings (or 3.5g net carbs for the crust only), which is 5-6 times fewer. Not bad, and totally doable on any low carb diet!
Fat Head is a comedic documentary in 2009 that refutes the U.S. government's nutrition recommendations against a high-fat diet. Doctors and dietitians are interviewed, and they stated that a high-fat diet does not cause heart disease and heart attacks. Here's a YouTube clip where they discuss "Saturated Fat & Cholesterol Lies."
They posted a low carb recipe for pizza — nowadays commonly referred to as "fathead pizza" — but the original recipe credit goes to Cooky's Creations, which is what I used as a starting point for this keto pizza recipe.
step by step photos showing how to make keto pizza dough with almond flour cream cheese mozzarella and egg
You can make keto pizza crust with just a handful of ingredients — almond flour, cream cheese, mozzarella cheese, egg, and salt. Everything except the egg is microwaved and mixed into a dough, then the egg is added last.
I highly recommend using a scale to measure out the weight of individual ingredients rather than relying on volume estimates — you'll get much better results. Besides, a kitchen scale is a necessity for following a keto diet in any serious capacity.
The dough is placed on a parchment paper lined baking sheet and covered with plastic cling wrap. I use my hands to flatten the dough into an 11-inch circle, but you can use a rolling pin or whatever is convenient. I prefer covering the dough with plastic wrap rather than parchment paper because then I can see the dough as I'm flattening it.
I don't recommend substituting the almond flour with coconut flour — the pizza crust will end up tasting like coconut.
After the dough is round and flat, you can discard the plastic wrap and dock the dough. Docking is when you use a fork to poke holes throughout the dough to prevent the formation of large air bubbles when it bakes.
adding low carb greek style toppings and sauce to keto pizza crust
You can add your favorite toppings to the keto pizza. Here are some ideas to get you started: pepperoni, bacon, sausage, prosciutto, salami, shredded chicken, mushrooms, sun-dried tomatoes, artichoke hearts, garlic, and anything on my recommended keto diet food list.
I went with a complicated set of toppings (shown in the photos above) that are Greek style with more of a "white sauce" using three different kinds of cheese, so that means no tomato sauce. These toppings are inspired by the Agog Primo pizza available at Pagliacci, a favorite Seattle pizza joint.
If you use a lot of toppings like I do, get them all prepped and ready to go before starting on the dough, since the crust won't take long to bake before it's ready for toppings.


I love writing easy recipes for you, and this Keto Blueberry Lemon Bread recipe is as simple as it gets. All you need to do is throw the low-carb ingredients in a blender, transfer to a pan, then bake. Making this homemade bread recipe is close to effortless.
Keto Blueberry Lemon Bread is a keto dessert recipe. If you don't eat sugar or other sweeteners such as honey or maple syrup you'll find it's just sweet enough for you. If you follow a higher carb diet it may not seem very dessert-like in comparison to the other foods you are eating.
I haven't experimented with using other sweeteners in place of stevia in this bread recipe so not sure how that would work. For those of you that are looking for a substitute for the protein powder, I also haven't tried that so can't be of much help! If you do experiment please leave a comment and let us know how it goes.
Keto Blueberry Lemon Bread
Serves: 16slices
3 cups blanched almond flour (not almond meal)
2 tablespoons egg white protein powder
1 teaspoon cream of tartar
½ teaspoon baking soda
¼ teaspoon Celtic sea salt
6 large eggs
1 tablespoon lemon zest
½ teaspoon vanilla stevia
1 cup blueberries, fresh or frozen
In a food processor, pulse almond flour, egg white protein powder, cream of tartar, baking soda, and salt
Pulse in eggs, lemon zest, and stevia until batter is very smooth
Stir in blueberries by hand
Transfer batter to a greased 9 x 5-inch loaf dish
Bake at 350°F for 45-55 min
Cool for 2 hours, then remove from pan
Keto Blueberry Lemon Bread is delicious toasted and topped with butter. This bread is perfect for dunking in my caffeine-free Dandelion Coffee. I love that the coffee I drink every morning is not just caffeine-free, but a fabulous liver cleanser as well!
To store Keto Blueberry Lemon Bread, let cool overnight, then wrap in a paper towel and place it in a Ziploc bag. It will keep refrigerated for 1 week when stored this way. I haven't tried freezing this bread so not sure how long it would keep in the freezer.


These symptoms can have some mild and potentially severe effects on the body.
While the condition is popularly known as keto flu, people also commonly refer to it as induction flu, low carb flu, and Atkins flu.
This article will explain what it is, why it happens, and the best strategies for avoiding or beating it.
What is the Keto Flu?
Firstly, it is not the real flu.
It just shares the name because it has several of the same symptoms.
Coming from a high carbohydrate diet, the body is well-adapted to using glucose for fuel.
However, when restricting carbohydrate, the supply of glucose falls before the body has adapted to burning fat for fuel.
In other words, your body is in ketosis but not fully keto-adapted.
If you are curious about this, you can find out your level of ketosis by using ketone strips.
The liver and gall-bladder need time to upregulate the number of fat-burning enzymes to burn larger amounts of fat efficiently.
Severely restricting carbohydrate is a massive change to the way the body works and your body needs time to adjust to the metabolic changes.
When Does it Start?
There is no exact timeframe, but symptoms may appear as quickly as 10-12 hours after starting to restrict carbohydrate.
For some people, it might be slightly earlier or later.
Of course, there are also people who won't experience the dreaded keto flu at all.
How Long Does it Last?
Based on anecdotes, this induction flu lasts somewhere between two days and about two weeks.
The worst symptoms appear in the first few days and then taper off.
Regarding the intensity of the symptoms, this likely depends on the previous diet, hormonal state, and prior carbohydrate intake.
Fortunately, there are several ways to reduce the side effects or even completely remove them.
Key Point: Keto flu is a condition that some people experience when drastically reducing carbohydrate intake. It lasts somewhere between a few days and two weeks.
So, what kind of things should you be looking out for?
Some symptoms may be mild, and in extreme cases, others can be more serious.
As previously mentioned, the intensity of the effects will depend on the hormonal state and metabolism of each person.
Mild Symptoms
Difficulty sleeping: Some people have problems getting to sleep and waking up in the middle of the night is not uncommon.
Digestive issues/upset stomach: Mild stomach discomfort can be a problem for some.
Fatigue: As the supply of glucose falls with nothing (initially) to replace it, a lack of energy is a common symptom.
Headaches: A headache is a frequent side effect of going low carb in the first day or two.
Irritability: Making large-scale dietary changes affects hormones and may make people irritable.
Lack of focus/lethargy: As energy levels drop, a lack of focus and lethargy is a natural result of cutting the carbs.
Mental Fog: A lack of mental clarity, cloudy memory, and a spacey feeling can accompany a sudden reduction in carbohydrate.
Nausea: Occasionally, people report nausea during the first several days.
Sleepiness: Again, this feeling is due to a lack of energy from your body continually trying to burn (a falling supply of) glucose.
Sugar and carbohydrate cravings: refined carbs and especially sugar can feel very addictive, and giving them up can lead to withdrawal symptoms.
Key Point: Keto flu brings a broad range of mild symptoms with it. These can be frustrating, but they generally disappear within a few days.
Serious Symptoms
Arrhythmia: Otherwise known as heart palpitations, some people experience these in the first few days of a very low carb diet. This symptom tends to be due to mineral deficiencies.
Constipation: Changes in bowel movements are a common complaint. In this case, they are usually caused by dehydration from the body flushing stored water as glycogen drops.
Cramps: Also a side effect of dehydration and mineral deficiencies, some people experience cramps — particularly in the legs and feet. These events may occur more frequently during the night.
Dizziness: This is only in more extreme cases, but dizziness can occur. It happens as a result of low blood sugar and sodium deficiency.
Drowsiness: While similar to a lack of energy, feeling drowsy can be dangerous if an individual is driving or in public.
High (or low) blood pressure: In severe cases, high or low blood pressure may be a symptom.
Before we look at how to solve these problems, it's important to know why they occur and we'll examine this in the next section.
Key Point: The induction stage of very low carb diets can, in rare cases, cause serious side effects. Knowing how to avoid these symptoms is crucial.
Why Do These Keto Flu Symptoms Happen?
One simple reason why these side effects occur is that the body is trying to burn glucose, but being fed fat.
Keto-adaptation takes time.
Over a potential lifelong diet of high-carbohydrate meals, the body has developed a wealth of enzymes to burn carbohydrate, but it is ill-prepared for burning significant amounts of fat.
As an analogy, it is like trying to fuel a diesel car with gasoline/petrol.
Once someone switches to a very low-carb, high-fat diet, the body will begin to upregulate the production of fat-burning enzymes.
However, this may occur over a period of a few days or it may take a few weeks, and this adaptation phase can be a painful process.
All the 'keto flu' symptoms disappear once the body starts burning fat (ketones) instead of carbs (glucose).
How Can We Make the Adaptation Phase Easier?
Nobody wants to feel like they have the flu for days on end, and all it takes is a bit of research to minimize these side effects.
For me, there are five important considerations during keto-adaptation;
Hydration (water consumption)
Fat consumption
If we carefully consider each of these points, then we can seriously reduce (or completely remove) the symptoms of keto flu.
Key Point: The side effects from going very low-carb are due to sudden and large changes in diet. However, it is possible to reduce these side effects vastly.
1. Water: Stay Hydrated
The first thing to remember is that when we are consuming a high carbohydrate diet, our body stores lots of glycogen.
Glycogen is a form of sugar that is easy to use for the body, and it is stored in our muscles and liver.
For every gram of glycogen, the body stores approximately 3 grams of water (1, 2, 3).
Upon starting a ketogenic diet, these glycogen stores progressively deplete and at the same time flush the no-longer-needed stored water. As we lose this water, we also lose electrolytes such as sodium, potassium, and magnesium.
Additionally, we also lose water due to a reduction in insulin levels.
As carbohydrate intake reduces, our blood glucose levels drop significantly. This fall has the knock-on effect of reducing our circulating insulin levels.
Higher insulin levels encourage our kidneys to retain sodium, so when our insulin levels drop, this stored sodium is excreted.
In other words, we lose yet more water as we excrete this sodium through urination.
As we are losing a significant amount of water during the first few days of carbohydrate restriction, it's important to stay hydrated.
Dehydration can easily occur and helps explain many of the symptoms such as headaches and cramps.
Thirst is a great cue which we should listen to. While I don't believe in an arbitrary water recommendation that fits everyone, it's worth considerably upping water intake during the keto-adaptation phase.
If you experience headaches or any cramping, then there's a good chance you're just not drinking enough.
Key Point: Adopting a ketogenic diet results in significant water loss over the first few days, so it's important to consume enough fluids.
2. Sodium
Sodium is one of the most important nutrients to human health.
As previously mentioned, our body flushes large amounts of this electrolyte away during the adaptation stages of keto.
Quickly losing large amounts of sodium in this way can lead to many deficiency symptoms such as headaches, thirst, brain fog, and lethargy.
This explains a significant part of what keto flu is — symptoms of electrolyte deficiencies and inadequate hydration.
On the negative side, critically low sodium levels may also lead to hypotension (low blood pressure). This condition results in feelings of dizziness, lightheadedness, and in severe cases, even passing out.
It is, therefore, critical to get extra sodium when starting on a ketogenic diet.
How Much Sodium is Enough?
Starting on a ketogenic diet without upping water and salt intake is likely going to cause keto flu symptoms.
Phinney and Volek, respected low-carb research scientists, recommend 3-5 grams of sodium per day (4).
This amount works out to around 1.5 to 2 teaspoons of salt.
Here are some ways to ensure sufficient sodium intake;
Focusing on naturally sodium-rich foods like eggs, meat, and fish
Making bone broth and salty soups
Including sea vegetables such as kelp and kombu
Liberally salting each meal
And don't worry too much about high salt consumption.
In fact, studies show that—for most people—salt consumption plays a minor role in hypertension (high blood pressure) compared to sugar and refined carbohydrate intake (5).
Also, in the presence of lower insulin levels, the body does not store salt in the same way.
Key Point: A smooth keto-adaptation requires a higher intake of dietary sodium. The lower sodium levels are, the worse the keto flu symptoms might be.
3. Potassium
Sodium and potassium need a delicate balance in the body, and this ratio is essential for controlling the fluid balance in every cell.
As sodium levels fall when starting a ketogenic diet, so too does potassium as the body excretes it through urine.
Not surprisingly, symptoms of potassium deficiency also mimic those of the keto induction flu (6);
Heart palpitations
There are several ways to keep potassium levels high;
Make yourself aware of low carb foods that are high in the mineral.
Due to the link between sodium and potassium, keeping sodium intake high helps to preserve potassium levels.
Emphasize leafy greens — spinach and seaweed are especially high in the mineral.
All meat and fish contain decent amounts of potassium, but these foods are generally part of a ketogenic diet anyway.
Key Point: Keeping a sufficient potassium intake helps to avoid symptoms such as cramping and muscular weakness.
4. Magnesium
Despite magnesium playing a vital role in every cell of our body, deficiency is an increasing problem (7, 8).
In my opinion, magnesium is the single most important mineral.
The fact that our magnesium levels drop when starting a keto diet is an important consideration.
For instance, sufficient magnesium intake also helps regulate potassium and sodium levels (9).
Short-term magnesium deficiency is associated with;
An increase in food cravings (10).
Symptoms such as nausea, fatigue, and cramps (11).
Here are some strategies to maintain sufficient magnesium levels;
Many delicious low carb foods are high in magnesium, so try to emphasize them.
If you're not getting enough dietary magnesium, it's a good idea to consider using supplements. Magnesium citrate is one of the best, or you can use a magnesium complex like the above.
Ensuring a proper dietary intake of magnesium, potassium, and sodium will assist in providing sufficient levels of electrolytes.
Through this and drinking enough fluids, you can usually neutralize or dramatically reduce most of the keto flu symptoms.
Key Point: Magnesium is one of the most important health considerations for everyone, but particularly those starting a ketogenic diet.
5. Fat Consumption – Get Enough
When riding a bike for the first time, how do you learn? By riding more!
Likewise, eating a sufficient amount of dietary fat helps your body to acclimatize to burning fat for fuel quickly.
Fearing fat is a mistake that so many people make; for instance, limiting dietary carbohydrate, but then eating low-fat chicken breasts and trimming the fat from red meat.
If carbohydrate is low, then fat needs to be high — or else you will feel terrible.
Prioritize sources of fat in the diet, from foods such as;
Fatty meats (pork belly, bacon, ribeye steak, roasted chicken with skin).
Oily fish (salmon, mackerel, trout, herring, sardines).
Healthy fruit sources of fat such as olives and avocado.
Eat a handful of nuts each day – macadamia nuts are one of the tastiest!
Use healthy sources of fat liberally – butter, ghee, coconut oil, olive oil, avocado oil, and animal fats all make good choices.
Temporarily eating more fat can help hasten the keto-adaptation phase, and then you can cut down once fully adapted.
Key Point: Starting a very low carb diet requires a high fat intake. Don't fear natural sources of dietary fat.
Final Thoughts
Ketogenic diets can be healthy and they have a lot of benefits if you eat right, including weight loss and better health markers.
However, it is important to fully research them before adopting the diet for the first time.
Some of these possible symptoms can be scary, and all it takes is a bit of knowledge to avoid them.
If you do experience these symptoms, then do be prepared and make sure you get enough water and electrolytes.
Lastly; remember that although these keto flu symptoms can be a pain, they don't last forever.


The ketogenic diet is one of the best diets on the planet for fighting disease and losing weight (1).
Although the word "diet" can seem intimidating to some, you should think of the keto diet as more of a lifestyle change, a way of eating that includes meal plans you can enjoy for the rest of your life.
The keto diet was designed to mimic the health benefits of intermittent fasting by limiting the glucose available to your body. It works by putting you into a state of ketosis: instead of using glucose from carbohydrates as energy, your body uses fat. This means that it becomes easier to burn your body fat, together with the fact that you're ingesting. Limiting the available glucose also stabilizes blood sugar levels and reduces the risk of many diseases.
Below you will find a list of what you can and cannot eat on a keto diet. We will also provide the average nutritional information of each food and explain everything in details.
The list is our recommendation of the most keto-friendly foods for optimal results, based on science. We have taken into account the health benefits of the different foods and their macro- and micronutrient profiles, as well as scientific evidence, in order to present you with a comprehensive and easy-to-use list of foods.
How To Use This Food List:
Of course, everyone is different and you might find out that you respond better or worse to some of them. The best way to find out your ideal foods is to experiment.
Additionally, the quality of the foods you choose to eat, combined with a good understanding of how your body responds to different types of food, will make a huge difference.
The ketogenic way of eating isn't a one size fits all diet. It's best to personalize your diet to fit your individual circumstance and health condition (E.g. insulin resistance, lactose intolerance, allergies, etc…) to meet your needs and achieve your goals.
The foods listed here work well for many people. If you follow a very strict keto diet, make sure to personalize this food list to make it work best for you.
If you are looking for a Done-For-You Meal Plan, check our Free Keto Meal Plans! These are complimentary plans that can help you get started!
For your convenience and to save you time, we also created this infographic to summarize what you can eat on keto. Feel free to save this infographic photo by pinning it to your Pinterest board for later use.
A big part of your calories on the keto diet will come from fats.
These can be the natural fats present in different foods, for example in meats, avocado, eggs, nuts, as well as fats extracted from different sources, such as coconut oil, olive oil, avocado oil, butter, ghee, lard, and so on.
Contrary to popular belief, sugar (and not fat) is often the driving force behind weight gain and disease.
There's a catch, though: not all fats are created equal.
Here's a brief overview of the different types of fats:
Saturated fats: these include coconut oil, lard, ghee, and butter. A part of your fat calories on the keto diet will come from saturated fat.
Monounsaturated fats (also known as MUFAs): also known as "good" fats, because they can have a positive effect on your heart health and cholesterol levels. Oils that are high in MUFAs are, for example, olive oil and avocado oil, and can be consumed on a keto diet.
Polyunsaturated fats (also known as PUFAs): these fats can also be beneficial for y our health when eaten in moderation, depending on the source. Naturally occurring polyunsaturated fats, such as those found in animal fats and fish, are much better than processed oils, such as corn oil, rapeseed oil, soy oil and margarine. This is mostly related to the ratio of Omega-3 to Omega-6 fatty acids that you can find in most processed oils that have a high PUFAs content.
Trans fats: these fats are best avoided completely, as they have a negative impact on cholesterol and heart health. Trans fats are chemically altered to improve the shelf life of products that contain them. A good rule of thumb is to avoid any product that contains the word "hydrogenated" in its ingredients list.
Keep in mind that fats are very calorie-dense, so even if you're eating "good" fats, you can gain weight simply by consuming too many calories.
The good news?
Fat is very satiating and the ketogenic diet makes you feel less hungry overall, so you'll probably be naturally eating less than before. However, it's still a very good idea to track macros (and therefore also calories), especially if your goal is fat loss.
Fat consumption should depend on your goals and current body composition. If you have a lot of fat to lose, let your body burn it off by controlling the amount of fat that you're consuming. If you'd like to maintain your weight, you can use fat to increase your calorie consumption to maintenance levels.
Remember: fat is a lever.
The oils you're buying should be virgin and cold-pressed whenever possible, meaning they have not been heated to high temperatures and stripped of their nutrients. When choosing nut butter, make sure they don't include added sugars.
It's a good idea to buy organic, grass-fed and antibiotic-free meat, and wild fish, whenever possible, however, we know that the price can be prohibitive at times, so ultimately, buy what your budget allows for.
When it comes to choosing full-fat coconut milk, make sure it's gluten-free and contains no preservatives. This product usually comes in a can and ideally, you only want to have coconut extract and water as the ingredients. Some brands might add guar gum to thicken the liquid. Some people refer to it as coconut cream. Depending on the brands and the ratio between the liquid expressed from grated coconut meat and water, the fat content might vary anywhere from 15g-22g of fat per 100g serving.
Protein, together with fat, is essential when following a keto diet.
Many fat sources are also high in protein (such as fatty meats and nuts), so these two often go hand-in-hand.
It's best to choose organic meat, fish, and eggs whenever possible, as their quality and nutritional profile are often better, together with taste, however, if you don't have the money for it, just choose the best quality that fits your budget.
While dairy can be consumed on a keto diet, you should keep in mind that some products (such as milk and yogurt) can be quite high in carbs, while others, such as cheese and heavy cream, are quite caloric. Additionally, some people are sensitive to dairy, so if you have hit a weight loss plateau, you might want to limit dairy for 2-3 weeks and see if that helps.
Here are the protein foods you can have:
Beef: steak, brisket, ground beef, roasts, veal, and stews.
Pork: tenderloin, pork loin, pork chops, ground pork, and pork belly.
Poultry: chicken (breast, thighs, wings, drumsticks, ground meat, etc…), quail, duck and other wild game.
Organ meat: heart, tongue, kidney, liver, and offal.
Other meat: veal, goat, lamb, turkey and other wild game.
Whole eggs: can be poached, fried, deviled, scrambled, omelet and hard-boiled.
Fish: salmon, barramundi, snapper, tuna, catfish, cod, mackerel, flounder, trout, whiting, and perch.
Shellfish: clams, lobster, crawfish, oysters, crab, prawns, shrimp, mussels, scallops, calamari, and squid.
Processed meat: bacon, ham, sausage, and salami. Check labels to make sure there are no nasty extra fillers or added sugar.
Although fruits have a number of health benefits, it also contains large amounts of sugar and, sometimes, a lot of calories, too.
It is, therefore, best to limit fruit as much as possible on a keto diet.
Avocado is the only exception. Besides the high amount of healthy fat, avocado has many health benefits and contains few net carbs.
If you miss fruit too much, you can still enjoy some in moderation, especially berries.
Make sure that you're choosing options that are lower in carbohydrates and contain a high amount of antioxidants, such as blueberries, blackberries, raspberries, and strawberries. You also need to keep an eye on servings' size, as carbs in fruit can quickly add up.
Fruit juices are off-limits on a keto diet as they are usually highly processed and contain refined sugar. If you are going to eat fruit, it's better to eat the whole fruit to get the fiber that comes along with it to fill you up, stabilize blood sugar levels and aid in digestion.
One of the definite advantages of the keto diet is that most people feel less hungry, which means it is easier to follow it than other diets. That's why you might not feel the need to snack at all, and you should be able to limit it without too much trouble.
Mindless snacking is definitely something you would want to avoid, but if you feel genuinely hungry and if having a snack will help you stick to your daily macros, there is no reason not to have a few nuts, for example. Remember to always measure and track snacks.
Before having a snack, try having some tea or water (with or without lemon, and with or without salt) to make sure you're not just dehydrated instead of hungry.
If you must snack, stick to foods that will keep you full for longer periods of time and that will curb feelings of hunger. Also be sure to keep your portions as small as possible.
It can be tricky to know what to drink on the keto diet. If you're ever unsure, water is always your best bet.
If you want to step up your game, try lemon water. Lemon water alkalizes the acids that are found in most keto foods to keep your blood pH levels neutral.
Unsweetened almond milk teas and coffee are perfectly acceptable on the keto diet.
Other unsweetened nut milk can also be good options, but make sure to always check the label for the exact macros, as they can differ a lot.
Some evidence suggests that too much caffeine may have contradictory effects on blood sugar levels, so be sure not to drink more than one or two cups a day.
When you consume alcohol, your body will burn the alcohol first, then carbs, and finally fat. So, it's best to avoid it.
If you're attending a social occasion where alcohol will be served, opt for a dry glass of red wine and limit your intake to one or two.


My favorite keto breakfast sandwich is low in carbs, high in healthy fats and off the charts in flavor! The sausage on the outside is the perfect touch to make you not miss the bread at all!

Breakfast lovers, stand up!
I'm a bacon/sausage/eggs/cheese kind of girl, and I am unapologetic about eating breakfast foods for any meal of the day.
…or for EVERY meal of the day!
Back in the day, I earned the title of Breakfast Sandwich Maker Extraordinaire, with tasty flavors always sandwiched between two slices of toast, bagels, English muffins, you name it…
Not good for my body!

When I first started Keto/Low Carb I needed an easy remedy for my breakfast sandwich obsession, so I wondered what it would be like if I kind of inverted the sandwich to use sausage patties as bread.
Wonder no more…it's incredible.
A lot of keto breakfast sandwiches that I have seen just place the egg on the outside…but I need something I can actually hold!
This high-fat meal will keep you full for a long time. I used whole eggs and spicy pork sausage but these can easily be swapped for lower fat options.
Here is the nutrition information for one sandwich, based on the brands I used:
Calories: 603
Total Carbs: 7g
Fiber: 3g
Net Carbs: 4g
Protein: 22g
Fat: 54g
Egg whites and turkey sausage patties are just as delicious and would be extra tasty with a slice of tomato and spinach.
After a little experimentation (and a lot of taste testing 😉 ) I'm so excited to share with you how to make….
2 sausage patties
1 egg
1 tbsp cream cheese
2 tbsp sharp cheddar
1/4 medium avocado, sliced
1/4-1/2 tsp sriracha (to taste)
Salt, pepper to taste
In a skillet over medium heat, cook sausages per package instructions and set aside
In small bowl place cream cheese and sharp cheddar. Microwave for 20-30 seconds until melted
Mix cheese with sriracha, set aside
Mix egg with seasoning and make a small omelet
Fill an omelet with cheese sriracha mixture and assemble the sandwich.


6 things to Know Before Starting on a Keto Diet
You may have heard about the keto diet recently with the new trend skyrocketing all over social media. The problem with trends is that they can come on fast and fizzle out equally as quick. This can create a lot of bad information, especially among large groups. Everyone has their own way of doing things and their opinions which is perfectly fine.

The trouble comes when people start stating their opinions and way of doing something as fact and the "right way". That is why we have compiled what we think are important keto diet tips you should know before starting the keto diet.
Many things have been said about the Keto diet. Some true others are false. While we can't outline the exact in's and out's in this article, we will provide you with some great tips that you should know before beginning your keto journey.
First, the Ketogenic Diet isn't actually a diet in the sense of which we know a "diet". It isn't meant to be a quick weight loss fad. It is a diet in the sense of, a way of eating. A way of life. The ketogenic diet works for weight loss putting your body in a metabolic state known as nutritional ketosis. During nutritional ketosis, the body turns to fat as a fuel source rather than carbs. The body typically has fat stores ready to burn which will lead to increased energy levels and weight loss.

Eating the "keto way" helps to ensure your body gets the fat it needs to burn for fuel and limits carbs to ensure they are not turned into glucose and ultimately stored fat.
What are the main benefits will you reap from a keto diet?
It is sufficient for weight loss
It helps in reducing cravings
It increases energy levels.
Please keep in mind that we are not medical professionals. We state what has worked for us and may or may not work for you. Always seek medical advice before starting a new eating plan.
1. Get Adapted Fast by being prepared!
The first 2 weeks of the ketogenic diet (also known as the adaption process) are crucial. Introducing more healthy fats to your diet is vital to your keto weight loss success. You are training your body to start burning fat for fuel instead of carbs. The body goes through a withdrawal of sorts. Detoxing from sugar and carbs. You may feel sick, also know as the keto flu. Just keep pushing forward. Take the "this too shall pass" frame of mind. Keep chicken broth handy. Take your vitamins and eat your fat.

Get rid of all non-keto foods in your kitchen and pantry
Begin every morning with a Keto boosting routine by drinking water and eating a healthy breakfast such as 2 eggs, 2 bacon, and an avocado.
Keep easy to grab and eat keto snacks available. The key to kicking cravings is eating fat! FAT KEEPS YOU SATIATED.
Try out new keto recipes, MAKE A MEAL PLAN. It helps. Trust me! Plan, plan, plan.
keto diet tips
2. There is more to Keto than eating

Your food is just the beginning. There are many ways to ensure you are maximizing the keto benefits and keeping healthy while doing it. It is important to keep your sodium, magnesium and other electrolyte levels stable and supplemented. It is also important to drink your water! It has been said that the best way to know you are drinking enough water is to drink half your weight in ounces and then another 8oz before bed.
3. You should not compromise your food quality
Being on a keto diet does not give you an opening to compromise your food quality and eat whatever you want. Your body still needs nutrients. Your food should be rich in nutrients and you should avoid junk (heavily processed meats, etc) . Everyone loves their fast food cheeseburgers and the fact that they can still have them without the bun, however, if they weren't the healthiest thing for you before they STILL aren't. Limit even keto approved fast food. Opt for grass-fed meats, butter and healthy fats such as avocado, coconut oil and the like. if you are prone to bloating and inflammation it may be a good idea to avoid these foods also even if they are on the keto approved list.
4. Skip The Keto Strips
Keto strips are used to measure the level of ketones in your urine. There are far too many variables that affect this, and for this reason, we suggest skipping them all together. We ran many tests on both urine and blood, the amount of inconsistency with the urine tests was crazy! If you eat from your keto meal plan or foods list without cheating and stay at or around 20 net carbs daily, YOU WILL ENTER KETOSIS. If you must have some visual confirmation use a blood test.

5. Do not get discouraged/NO CHEATING
When you subject your body to drastic changes it can rebel like a ballsy teenager. Be patient. Many people report extreme bloating and even weight gain within the first week or two while the body enters ketosis and adjusts. This will subside. Keep going, you are doing it right.
You may have seen numerous comments on social media such as this " I have been doing so good that I am rewarding myself with that piece of cake at John's birthday this weekend". STOP! NO. That is not the way the ketogenic "diet" works. Maybe in the past for other fad diets. But, not this one. Remember above how I mentioned that keto is not a diet, it is a way of life? There is a reason for that. If you cheat, you will more than likely be kicked out of ketosis and left to start all over. That means adaption, keto flu, bloating, all. over. again. You don't want that. Plus, that sugar will kick start your cravings all over again.
Take it from someone who lost 50lbs in 6 months then thought she could "eat normally". 6 months later I had gained back 25lbs, had worse cravings, no energy to get back to working out and literally felt 10 yrs older. Back to strict keto for life. Hashtag that. Let's make it viral. #keto4life Besides, there are PLENTY of keto options!
6. Gain Clearance from your doctor
Before you commit to a keto diet, consult your physician. This way of eating may not be for you. Each individual is different.
Keep these things in mind and you will be on the fast track to keto success!


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