Ketogenic Diet Guide
The goal of a low carb, ketogenic diet plan is to achieve a metabolic state called ketosis. Ketosis is
simply a normal metabolic process in which the body cells burn fragments of fats called ketones
instead of glucose for fuel.
Note of Caution
You should check with your physician if you have any concerns about starting a ketogenic diet plan
with pre-existing health conditions, especially if those conditions involve kidney or heart
problems. People with kidney disease should definitely consult with their physician about starting a
ketogenic diet.
However, remember too that most classically trained doctors don't understand the effect of foods on
the body, much less ketogenic diets, so you may get push back, and a terrifying "danger of ketosis"
sermon.
Just remember the doctor is confusing nutritional ketosis with a more dangerous condition
called ketoacidosis. These are two different conditions
The Basic Concepts
There are many low carbohydrate, ketogenic diet plans
from which to choose. They all involve following a
higher fat, moderate protein, low carb food plan.
The main difference between a regular low carb diet
plan and a ketogenic diet plan is the amount of
carbohydrate and protein allowed on a daily basis:
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A ketogenic diet plan requires tracking the carb
amounts in the foods eaten and keeping
carbohydrate intake between 20-100 grams per day. If you are trying to lose weight, you
can aim for 0-20 grams per day.
The daily protein requirement will be moderate, and depends on height, gender and how
much exercise is done. Protein requirement is at least 30 grams per meal.
The balance of calories will be from fats. Eat fat to satiety meaning until you are no
longer hungry.
These ratios ensure that most people go into ketosis and stay there, which is the main
objective of the ketogenic diet.
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The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories
from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis when
calories are not restricted. Since a ketogenic diet reduces hunger, calorie counting is
optional.
The key to understanding a ketogenic diet plan is to remember that one is swapping out the carbs in
the diet with a higher fat and a moderate protein intake.
Why high fat and moderate protein? Fats have little to no effect on blood sugar and insulin levels.
Protein does affect both blood sugar and insulin, if large quantities are consumed. If you overeat
protein (more than 1.5-2.0 grams/kg lean body mass), it can drive up your blood insulin levels
temporarily. High insulin levels can put the brakes on the body's ability to release and burn the fatty
acids which provide the substrate for ketosis. This affects some people more than others, however. It
most likely depends on how insulin resistant you are and how much you exercise.
Fats and Oils
Since the majority of calories on a ketogenic diet will
come from dietary fats, choices should be made with
digestive tolerance in mind. Most people cannot tolerate
eating a large amount of vegetable oil, mayonnaise or
even olive oil over time. And this is a good thing, since
vegetable oils are high in polyunsaturated Omega-6 fatty
acids.
The Omega-6 fatty acids (found in nut oils, margarines,
soybean oil, sunflower oil, safflower oil, corn oil, and
canola oil) should be limited due to the inflammatory
effect they trigger within the body. Most nuts (with the
exceptions of macadamias and walnuts) are high in
Omega 6 fatty acids as well, so go easy on them). Your
intake of polyunsaturated fats should be balanced
between Omega 6 and Omega 3 types. Eating wild
salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low
carb food list. If you don't like seafood, then consider taking small amounts of a fish or krill oil
supplement.
Saturated and monounsaturated fats such as butter, macadamia nuts, coconut oil, avocado and egg
yolks are tolerated more easily by most people, and since they are chemically stable, they are less
inflammatory. Fats and oils can be combined in sauces, dressings, and other additions to basic meals.
Over time, it will become a habit to add a source of fat to each meal.
Avoid hydrogenated fats such as margarine to minimize transfats intake. If you use vegetable oils
(olive, canola, sunflower, safflower, soybean, flaxseed and sesame oils) choose "cold pressed." Keep
cold pressed oils like almond and flaxseed refrigerated to avoid rancidity. Avoid heating vegetable
oils. Use clean non-hydrogenated lard, beef tallow, coconut oil, ghee and olive oil for frying, since
they have high smoke points.
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Avocado (very high in fat, so I’m including it here)
Avocado oil
Almond oil
Beef tallow, preferably from grass fed cattle
Butter: try to find organic sources
Chicken fat, organic
Duck fat, organic
Ghee (butter with milk solids removed)
Lard such as organic leaf lard (make sure it is NOT hydrogenated)
Macadamia Nuts
Macadamia oil
Mayonnaise (most has carbs, so count them. Duke’s brand is sugar free.)
Olives
Olive oil, organic
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Organic coconut oil, coconut butter and coconut cream concentrate
Organic Red Palm oil
Peanut Butter: make sure to use unsweetened products, and limit due to Omega 6 content.
Seed and most nut oils: Sesame oil, Flaxseed oil, etc. These are higher in inflammatory Omega 6
fats, so limit amounts, and don’t heat them.
85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate.
Sources of Protein
Fattier cuts of meat are better because they contain less protein and well, more fat. Choose organic or
grass fed animal foods and organic eggs if possible to minimize bacteria, antibiotic and steroid
hormone intake. Websites such as www.eatwild.com, www.localharvest.org or
www.flipflopranch.com can point you to local sources of clean, grass fed meats and poultry. These
clean proteins are the best choices for a low carb food list.
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Meat: beef, lamb, veal, goat and wild game. Grass fed meat is preferred, as it has a better
fatty acid profile.
Pork: pork loin, Boston butt, pork chops, ham. Look out for added sugar in hams.
Poultry: chicken, turkey, quail, Cornish hen, duck, goose, pheasant. Free range is better if
it’s available.
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Fish or seafood of any kind, preferably wild caught: anchovies, calamari, catfish, cod,
flounder, halibut, herring, mackerel, mahi-mahi, salmon, sardines, scrod, sole, snapper, trout,
and tuna.
Canned tuna and salmon are acceptable but check the labels for added sugars or fillers.
(Exception: Avoid breaded and fried seafood.)
Shellfish: clams, crab, lobster, scallops, shrimp, squid, mussels, and oysters. (Exception:
imitation crab meat. It contains sugar, gluten and other additives.)
Whole eggs: These can be prepared in various ways: deviled, fried, hard-boiled, omelets,
poached, scrambled, and soft-boiled.
Bacon and sausage: check labels and avoid those cured with sugar or which contain fillers
such as soy or wheat. Specialty health food stores carry most brands of sugar-free bacon.
Peanut butter and soy products such as tempeh, tofu and edamame are good sources of
protein, but they are higher in carbohydrate, so track them carefully.
Whey protein powders, plus rice, pea, hemp or other vegetable protein powders. Be aware
that whey protein is insulinogenic (meaning it causes an insulin spike) in the body, so if you
having trouble losing weight or getting into ketosis limit amounts or avoid whey.
Fresh Vegetables
Most non-starchy vegetables are low in carbs. Choose organic vegetables or
grow your own to avoid pesticide residues. Avoid the starchy vegetables
such as corn, peas, potatoes, sweet potatoes, and most winter squash as
they are much higher in carbs. Limit sweeter vegetables such as tomatoes,
carrots, peppers, and summer squashes. This list is by no means
comprehensive, so if there is a green vegetable you like that is not on this low
carb food list, feel
free to include it.
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Alfalfa
Sprouts
Any leafy
green
vegetable
Asparagus
Avocado
Bamboo
Shoots
Bean
Sprouts
Beet Greens
Bell
peppers*
Bok Choy
Broccoli
Brussels
sprouts
Cabbage
Carrots*
Cauliflower
Celery
Celery root
Chard
Chives
Collard
greens
Cucumbers
Dandelion
greens
Dill pickles
Garlic
Kale
Leeks
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Lettuces and salad greens (arugula, Boston lettuce, chicory, endive, escarole, fennel, mache,
radicchio, romaine, sorrel.)
Mushrooms
Olives
Onions*
Radishes
Sauerkraut (watch for added sugar)
Scallions
Shallots
Snow Peas
Spinach
Sprouts
Summer squash*
Swiss chard
Tomatoes*
Turnips
Water chestnuts
* Limit amounts of these vegetables, as they are higher in carbs.
Dairy Products
Raw milk products are preferable; choose organic if raw products are not available. Be aware that
dairy proteins (whey and casein) are insulinogenic (meaning they cause an insulin spike) in the body,
so if you having trouble losing weight or getting into ketosis limit amounts or avoid.
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Heavy whipping cream
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Full fat sour cream (check labels for additives and fillers. Look for brands such as Daisy
which are pure cream with no added milk; carbs and protein will be low.)
Full fat cottage cheese
All hard and soft cheeses: (count each 1 ounce portion as 1 carb generally)
Cream cheese (count each 1 ounce portion as 1 carb generally)
Unsweetened whole milk yogurt (limit amounts as it is a little higher in carb) (Fage full fat
Greek yogurt is divine)
Mascarpone cheese
Nuts and Seeds
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Nuts and seeds are best soaked and roasted to remove anti-nutrients. They are also very high
in calories and higher in carbs per serving. It's very easy to eat a handful of nuts and not
realize how much carb is included. If you are having trouble getting into ketosis or losing
weight, reduce or avoid nuts.
Nuts: macadamias, pecans, almonds and walnuts are the lowest in net carbs and can be eaten
in small amounts. Cashews, pistachios and chestnuts are higher in carb, so track carefully to
avoid going over carb limits.
Nut flours, such as almond flour. I include this because a low carb food list shouldn't
completely exclude baking. Almond flour is a great flour substitute. See my recipe page for
ideas on how to use it with the foods on this low carb food list.
Peanuts are actually legumes and are higher in protein and are also high in Omega 6 fats, so
limit amounts and include protein grams in daily totals.
Seeds (pumpkin, sunflower, sesame, etc.) are also very high in Omega 6 fats, limit amounts.
Most nuts are high in Omega 6 fats, which increase inflammation in the body, so don't rely
on nuts as your main protein source. I have found that eating too many nuts over several
days makes me feel stiff and sore and ruins my mood. I attribute this to the Omega 6
fats. Your mileage may vary.
Beverages
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Clear broth, bone broth
Decaf coffee (caffeine can drive up blood sugar)
Decaf tea (unsweetened)
Herbal tea (unsweetened)
Water
Flavored seltzer water (unsweetened)
Lemon and lime juice in small amounts
Almond milk (unsweetened)
Coconut milk (unsweetened, can or carton)
Soy milk (unsweetened, count protein grams as well)
Sweeteners
Avoiding sweetened foods in general will help “reset” the taste buds. However, if there is a desire for
something sweet, these are the recommended choices for sweeteners. Note that the powdered forms
of most artificial sweeteners usually have maltodextrin, dextrose or some other sugar added, so liquid
products are preferred.
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Stevia, liquid preferred as the powdered usually has maltodextrin in it.
Erythritol
Xylitol (keep any food with this sweetener in it away from dogs)
Splenda*, liquid preferred as the powdered usually has maltodextrin in
it.
Lo Han Guo
Monk Fruit
Inulin and Chicory Root (Just Like Sugar brand)
*Some research suggests artificial sweeteners like Splenda are bad for you
Fruit/Miscellaneous
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Berries (blueberries, strawberries, raspberries) can be enjoyed occasionally in small
amounts, as they are the lowest in carbohydrate. Avoid other types of fruit as most are
too high in carb and can interfere with ketosis.
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Japanese Shirataki noodles
Pork Rinds (these are great with dip, or as a
substitute for bread crumbs, but note they
are also high in protein, so limit amounts)
Spices
Spices do have carbs, so be sure to count them if they
are added to meals made using this low carb food list.
Commercial spice mixes like steak seasoning usually
have added sugar. Sea salt is preferred over
commercial salt, which is usually cut with some form
of powdered dextrose.
Cookbooks with Low Carb
Food Lists
These are great resources for how to prepare the items
on this low carb food list.
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500 Low-Carb Recipes: 500 Recipes from
Snacks to Dessert That the Whole Family
Will Love by Dana Carpender. This is out of
print, but Amazon has links to different sellers.
200 Low-Carb Slow Cooker Recipes: Healthy
Dinners That Are Ready When You Are! by
Dana Carpender
QUICK FOOD LIST FOR YOUR FRIDGE
FAT
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When buying meats, you want to try and get
those with a good fat content. If you are
using lean meat, add fat to it like butter or
coconut oil if you are trying to reach your
fat macro.
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Coconut oil
Tallow
Duck fat
Olive oil
Butter
Ghee
Red Palm Oil
Avocado Oil
Macadamia Nut Oil
MCT Oil
Sardines
Oysters
DAIRY
The key to finding keto-friendly dairy is to
look at the carb and sugar content. Regular
cow’s milk is generally out as it’s fairly carb
heavy, but heavy creams are a great and
tasty substitute. Experiment with new
cheese findings!
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Full-fat cheeses
Heavy whipping cream
Full-fat sour cream
Butter (avoid margarines)
Full-fat cream cheese
VEGETABLES
MEATS/PROTEINS
When buying meats, you want to try and get
those with a good fat content. If you are
using lean meat, add fat to it like butter or
coconut oil if you are trying to reach your
fat macro.
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Bacon
Steak
Ground beef
Eggs
Ribs (Pork/Beef/Lamb)
Roasts (Pork/Beef/Lamb)
Pork Loin, Chops & Steaks
Chicken (skin-on breasts, thighs, wings,
drumsticks)
Ham
Sausages
Deli meats (double check nutrition for
certain brands that use carb fillers)
Cured Meats (pepperoni, salami, prosciutto)
SEAFOOD (CANNED OR
FRESH)
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Shrimp
Lobster
Tilapia
Cod
Scallops
Crab
Tuna
Albacore
Salmon
You will want your carb sources to basically
be vegetables/limited fruits. The purpose of
this diet is to eat high fat, moderate protein,
and low carbohydrate.
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Almonds *
Hazelnuts *
Macadamias *
Pistachios *
Walnuts *
Pecans *
Sesame seeds *
Sunflowers seeds *
Pumpkin seeds *
Flax seeds *
CONDIMENTS
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Mayonnaise
Mustard
Soy sauce (tamari if you’re eating glutenfree like me)
Hot sauce
Salad dressings (full-fat Ranch, Caesar, Bleu
Cheese, Italian) *
Lemon/Lime Juice
MISC.
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Asparagus
Squash (spaghetti, butternut, etc.)
Peppers (jalapeno, bell, banana, etc.) *
Mushrooms
Cucumbers
Cabbage
Brussel sprouts
Cauliflower
Various leafy greens (spinach, romaine,
arugula, bib lettuce, etc.)
Broccoli
Artichoke hearts
Garlic *
Onion *
FRUITS
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Avocado
Blueberries *
Raspberries *
Blackberries *
Strawberries *
Cranberries *
NUTS & SEEDS
Be careful when consuming nuts. They are
extremely easy to overeat and they do have a
carb content. This includes nut butters.
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Cocoa powder (unsweetened)
almond milk (unsweetened)
coconut milk/cream (unsweetened)
Almond meal/flour
Olives
Pickles
Herbs
Spices
Pork Rinds
Beef Jerky
Dark Chocolate (85% cocoa+)
SWEETENERS
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Erythritol
Stevia
Splenda (I don’t use this, personally, but
many do)
* Items marked with an asterisk have a carb
content and need to be moderated
This is just a simple and barebones version
of a ketogenic diet food list. It will then be
your choice to decide whether some things
are worth purchasing, like diet sodas, for
example. Always read the food labels to
make sure they are low in carbs
Body Fuel Basics
Normal body cells are able to create energy by using the food we
eat and the oxygen we inhale to complete normal cellular
“respiration” and make ATP (adenosine triphosphate), our main
cellular energy source. Most of this energy production happens in
the mitochondria, tiny organelles which act as cell fueling stations.
There are two primary types of food-based fuel that our cells can
use to produce energy:
 The first cellular fuel is glucose, which is commonly
known as blood sugar. Glucose is a product of the starches and
sugars (carbohydrates) in our diet. This fuel system is necessary,
but it has a limitation. The human body can only store about 10001600 calories this way. The amounts stored depend on how much
muscle mass is available. Men will be able to store more because
they have larger muscles. Since most people use up about 2000
calories a day just being and doing normal stuff, you can see that if
food weren’t available for more than a day, the body would run out
of energy. Not good for continuing life.
 The second type of cellular fuel is ketone bodies, which
come from the breakdown of fatty acids. These come from fats we eat or from the metabolism of
stored fat from our fat cells. The human body can store hundreds of thousands of calories in the form
of fat, so we could say that this system of energy is almost unlimited, depending on how long one
goes without food. Eventually, it would get used up, but people have been known to fast for months
and live through it.
When glucose levels are low, especially over time, most cells will switch to using ketone bodies for fuel.
Ketones allow cells to be metabolically flexible, so to speak. Even the brain and nerve cells, which are
heavily dependent on glucose, can utilize ketone bodies for fuel. This ability of most normal cells to use
ketones when glucose is unavailable indicates that their cellular mitochondria
are healthy and functioning properly.
In addition, ketones have some unique properties which make them a “cleaner”
fuel for your cells to use. Burning fat for fuel causes less oxidative damage
(think “free radicals”) to the cell, and actually makes it possible for the cell to
create much more energy than it can from glucose.
Fallacies and Fears: Is a Ketogenic Diet
Plan Dangerous?
The "dangers of low carb diets" are really just myths told by people who have
a limited understanding of how low carb diets work.
The main criticisms include fears about fat intake and the process of ketosis.
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Fears about fat: Most people have trouble on a ketogenic diet plan because they are scared to
increase the amount of fat they eat, especially saturated fat. The message that fat is bad has been
pounded into the collective American consciousness for the last 30 years. It's hard to unlearn the
message that fat makes you fat, and saturated fat especially is very bad for you. I understand that
message has been repeated over and over, but it is a lie.
Here's the reality: A high carb diet drives up blood sugar and insulin levels. All that sugar and
insulin are inflammatory. The standard American diet offers lots of foods that are high sugar AND
high in saturated fat, and in studies, these two factors were lumped together. So although saturated fat
is healthy, it got the blame for the inflammation that causes heart disease because it was studied in
combination with a high carb diet. A ketogenic diet plan which is high in saturated fat and very low
in carbohydrate will REDUCE inflammation. (
Saturated fat is not harmful in the context of a low carb diet. This study from Johns Hopkins
Medical School confirms this. The ketogenic diet plan is healthier because the higher saturated fat
intake increases your HDL cholesterol, and at the same time, a lower carb intake decreases your
triglycerides levels. These two factors are the major markers for heart disease, and the closer your
triglyceride/HDL ratio is to 1, the healthier your heart. In reality, the cause of heart disease is a
chronically high carbohydrate consumption, not a high saturated fat and cholesterol intake.
Some people don't do well in ketosis. You should check with your physician if you have any
concerns about starting a ketogenic diet plan with pre-existing health conditions, especially if those
conditions involve kidney or heart problems. Although there is evidence that many people do well
with reducing carb intake, I don't recommend going much lower than 10-20 carbs per day. The
ketogenic is a very low carb diet, but it is not a zero carb diet. If you find (after at least a month on
the diet) that you are one of the people who doesn't feel well at very low carb levels, adding enough
carbohydrate in the form of sweet potatoes and other starchier vegetables back into your diet should
bring you out of ketosis and resolve the issues. If you stay away from grains and rely on vegetables, a
moderately higher carb content (60-100 grams/day) should result in health benefits. You won't be in
ketosis of course, but still, you should feel better.
General Side Effects
Switching to a ketogenic diet plan is sometimes not easy at first.
That withdrawal period and side effects are associated with the time it takes for your body to refit itself to
burn mostly fat instead of sugar. New enzymes have to be created.
Dr. Mike Eades has a great analogy for this process in his blog post. He writes:
"When you’ve been on the standard American high-carb diet, you’re loaded
with enzymes ready to convert those carbs to energy. You’ve got some
enzymes laying in the weeds waiting to deal with the fat, but mainly
dealing with it by storing it, not necessarily burning it. All the
pathways to deal with carbs and their resultant blood glucose are welloiled and operating smoothly. Then you start a low-carb diet. Suddenly,
you’ve idled most of the enzyme force you have built to process the carbs
in your diet while at the same time you don’t have a ready supply of the
enzymes in the quantities needed to deal with your new diet. It would be
like a Ford automobile factory changing in one day into a plant that made
iPads. All the autoworkers would show up and be clueless as how to make
an iPad. It would take a while – not to mention a lot of chaos – to get
rid of the autoworkers and replace them with iPad workers. In a way,
that’s kind of what’s happening during the low-carb adaptation period.
Over the first few days to few weeks of low-carb adaptation, your body is
laying off the carbohydrate worker enzymes and building new fat worker
enzymes. Once the workforce in your body is changed out, you start
functioning properly on your new low-carb, higher-fat diet. The carbs you
used to burn for energy are now replaced to a great extent by ketones..."
In addition, during the first week or so, your blood sugar will drop, and you may experience insulin overload
and reactive hypoglycemia once you burn through all of your stored glycogen (carb energy stored in your
muscles and liver). For those of you that have been living on a high carb diet for a long time, the effects may
be even more pronounced, as your blood sugar and insulin levels are probably chronically high.
Shakiness, Weakness or Muscle cramps
This is a side effect of hypoglycemia or low blood sugar. It could also be a symptom of dehydration or low
mineral levels. Add some more protein to your daily diet to offset the drop in blood sugar levels, and eat
more salt (put a 1/4 teaspoon of salt in a glass of water and drink it) and include more potassium containing
foods. You could also take a potassium citrate supplement and a magnesium supplement.
Sugar Cravings
As your body goes through the process of retrofitting itself to burn fat instead of sugar, there's a transition
period for carb cravings. Always eat something fatty before giving in to eat a carb. If you keep your fat
intake high, these cravings will disappear. Eating a large amount of carb will bring the cravings right back,
and for some of us, eating sugar in any amount will start the slide down that slippery slope to carb overload.
Low Carb Diet Side Effects Are Temporary
If you plan for them, these low carb diet side effects can be minor obstacles, and after you adjust to the diet,
they should get better and finally subside. After that, you ought to be feeling pretty darned good!
Here's what to expect the first month after switching to a ketogenic diet plan.
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Freedom from hypoglycemia, food fixations and sugar cravings.
Lack of hunger: Ketone bodies dampen the appetite and fat is very satisfying.
Lower blood pressure: If you are taking any blood pressure medications, be aware that you might
start feeling dizzy from too much medication while on a ketogenic diet plan. You may be able to
reduce your BP meds (talk to your doctor first).
Drop in Cholesterol: Cholesterol is made from excess glucose in the diet. As you eat less sugar
creating foods, you do less damage to your arterial system and inflammation drops. Your cholesterol
will drop as your body has less glucose from which to make it, and less need for repairing the
damages of inflammatory chemicals.
Increase in HDL Cholesterol (the more saturated fat you eat, the higher it will go.) This is actually a
good thing, because it improves the ratio of HDL/LDL. Higher HDL levels (above 39 mg/dL)
indicate a healthier heart.
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A drop in triglycerides: carbohydrate consumption is closely tied to triglyceride levels, and one of
most well-known ketogenic diet benefits. The less carbohydrate you eat, the lower your triglycerides
readings will go. The ratio of triglycerides to HDL (expressed Triglyceride/HDL) is the best
predictor of heart attack risk and is one of blood test results to which you should really pay attention.
The closer this ratio is to 1:1, the healthier you are. See this paper.
Drop in fasting blood sugar and fasting insulin levels: less sugar coming in, less sugar driving up
blood sugar and insulin levels.
Your levels of C Reactive Protein (CRP) and HbA1c proteins will decrease. These are both
markers of inflammation and heart disease risk.
More energy. You'll be amazed at how much energy you have. Any chronic fatigue symptoms
should get better.
Decrease in stiffness and joint pain. This is one of the best side effects of following a ketogenic
diet plan. The diet eliminates grain based foods from your diet, and they, in my opinion are the
biggest cause of chronic illness and pain, especially muscle stiffness and joint pain. As I often say,
no grain, no pain.
Clearer thinking. The "fogginess" that accompanies a high carb diet will disappear. My theory on
this is that the brain is over 60% fat by weight, and the more fat you eat, the better it can maintain
itself and work to its full capacity. Others more scientifically inclined might talk about essential fatty
acids and neurotransmitter function.
Changes in your sleep patterns and an improvement in sleep apnea symptoms. I believe that sleep
apnea is tied to grain consumption, the heartburn it causes, and reactive hypoglycemia from a high
carb diet. I used to have apnea, but once I cut grains out of my diet and permanently reduced my carb
intake, I no longer have it, just as I no longer get heartburn or hypoglycemia. Another sleep benefit of
eating less carbs is that those urges to take a late afternoon nap will go away. Not falling asleep at
your desk every afternoon is one of the best ketogenic diet benefits.
Weight loss: sticking to a ketogenic diet plan can be very effective for normalizing your weight.
Most people who are very heavy have very broken metabolisms. However, they are also the people
who are most likely to experience many of ketogenic diet benefits. If you do not experience weight
loss, there may be other issues such as thyroid disease that need to be dealt with first.
Heartburn relief: if you suffer from GERD or other heartburn issues, the symptoms should lessen or
disappear. Heartburn, I believe, is a direct result of eating grain based foods, sugar and for some
people, nightshade vegetables such as tomatoes. I also believe it is tied to problems with sleep apnea,
as described above in the sleep section.
Gum disease and tooth decay: sugar changes the pH of your mouth and contributes to tooth decay.
Three months into a ketogenic diet, any gum disease you might have will decrease or disappear.
Digestion and gut health get better. You will see a decrease in stomach pain, bloating, gas etc. These
are all associated with grain and sugar consumption.
Mood stabilization. Ketone bodies have been shown to be beneficial in stabilizing neurotransmitters
such as serotonin and dopamine which result in better mood control.
As you can see from the list above, the temporary unpleasant effects of switching to a ketogenic diet are
totally worth it when you experience the many ketogenic diet benefits.