What to eat on a keto diet? New episode of the keto course

January 21 2018 by in About membership, Keto, Ketosis

Do you want to learn how to do keto right, for weight loss, increased energy or some of the many potential health benefits?

Check out our brand new keto video course. We just made a third episode, where I guide you through exactly what to eat (and what not to eat) on a keto diet.

Here are parts 2 and 3, available with a :

to get instant access to this and hundreds of more . Plus and our awesome .

For more (free) keto content mentioned in the course, check out our main keto guides, 250+ keto recipes and the 2-week get-started challenge.

A ketogenic diet for beginners

Ketogenic diet foods – what to eat and what to avoid

14-day keto diet meal plan with recipes and shopping lists

Popular keto recipes

Keto: Our most popular recipes

How about a week of eating our most popular dishes? Thanks to all who rate our recipes we’ve been able to put together this week’s keto meal plan. It has three meals per day and will keep you below 20 grams of carbs.

Full meal plan →

41 comments

1
Tammy Zetterberg
March 12 2018
I have been on the keto diet for almost 5 weeks.I check my urin every day with a Ketosis stick. It says I am very low ketosis. I have not lost a pound. I feel great but I look the same :) I need to lose 30 pounds. I am 55 years old.HELP
2
Anne
March 12 2018
Hi Tammy, I am the author of a specific Diet Doctor article on this exact issue. See: https://www.dietdoctor.com/top-tips-lose-weight-low-carb-women-40;
This is a very common issue for women our age. It definitely can take longer. It seems that women who may have dieted often throughout their adult life can have even more issues, taking longer to reset their metabolism perhaps.
If you feel great, keep with it. If you read down in the comments of that post, Samantha eventually lost 17 lbs but it took more than a year. I have had other women tell me the same thing. Nothing for months and then it slowly started coming off. Follow the tips and see how you do. Go for feeling good, get cravings etc under control, don't weigh obsessively, try intermittent fasting. To get higher ketone readings you can cut back on protein and add more fat -- but note that Dr. Ted Naiman advises that once you are fat adapted cut back on fat you eat in order to burn body fat. Good luck. Anne Mullens
3
Sabina
April 15 2018
I am 60 and exact same experience (after 20 yrs of weight gain). After 6 weeks of strict keto finally I lost 6 kg in a week and about 500gm/wk in the month since. Consistent energy and mental clarity have been the best benefits *and dropped insulin levels!
4
Susan k
June 18 2018
hi...if it been 5 weeks....from experience...First do you really have Fat weight to lose?? second....Start fresh...make sure you are eating plenty of fat and portion is plenty. Alot of people... THEY lose faster if they cut FAT in the begining....or there is something your doing that need to be changed.
Start fresh and review what you do...Avoid Diet soda!! and check your meds...And don't weigh your self very often...Muscles weighs more than fat...well it takes up less room...some times you shrink with no weight lose...The first time I did it I didnt really lose.I stopped for a couple weeks....reviewed...lost 19 pounds first month. It does work!!!!!!

Reply: #37
1 comment removed
6
Kazzy
June 28 2018
I have thyroid issues due to cutting calories too much over too long a time period. Is there a keto diet recommendation for a really sluggish thyroid?

Replies: #16, #44
7
BEV
August 1 2018
I'M WITH YOU KAZZY, I HOPE WE GET AN ANSWER
8
marji
August 14 2018
is rice paper low in carbs

Reply: #9
9
Reply to comment #8 by marji
russell
August 14 2018
Hi Marji,
Nope. Rice paper isn't actually paper, it's rice. It's almost all carbs, very little (if any) fat and protein. It's a good example of the kind of "food" you should avoid entirely. It's ultra-processed. The grains are processed and then the processed grain is further processed.

A keto-friendly and much healthier option is to use cabbage leaves as wrappers for your spring rolls. There's a great recipe right here on this site:

https://www.dietdoctor.com/recipes/chicken-cabbage-rolls-with-sesame-...
10
Seun
August 21 2018
Can I start a weight loss wt vegetables first like cucumbers, cabbage.
Thanks
11
Elizabeth
August 21 2018
Can I eat vegetables to start keto like cucumbers, cabbage
12
Kim
September 3 2018
Can I use cabbage on my keto diet
13
Gentiann
September 5 2018
Yes, you can use cabbage. There is plenty of cabbage recipes on this site.
Just do a search with the word "cabbage" or any other vegetable.
14
Ida
September 24 2018
I have idiopathic intracranial hypertension where I am told I have to lose weight. The weight I am gaining is causing headaches and have been told to cut down on my sodium
Can this still help me
15
Soniya
October 7 2018
I have been on keto from 1 month, I have lost 5 kg, now my body has stop to responding, can you please suggest me what I have to eat to loose more weight. I want to loose 10 kgs more. Can I eat roasted peanuts.
16
Reply to comment #6 by Kazzy
Carol Klink
November 2 2018
Did you get an answer about the thyroid sluggish issue. I have the same issue. Looking for some help with that. Good luck to us. Carol

Reply: #17
17
Reply to comment #16 by Carol Klink
Kristin Parker Team Diet Doctor
November 3 2018
Keto and low carb in general can help with thyroid issues. There are no specific tweaks that need to be made. Weight loss may be slower but it should still happen!

--Kristin
18
Christine Rodgers
December 2 2018
I take seroquel for no polar. I stay on Me TO plan but imma not going into ketosis. What can imdo

Reply: #19
19
Reply to comment #18 by Christine Rodgers
Kristin Parker Team Diet Doctor
December 3 2018
Here is our page with 18 troubleshooting tips to help figure out where you may be going wrong.
https://www.dietdoctor.com/how-to-lose-weight
20
Ginnna
December 15 2018
I need help,I don’t know what I’m doing wrong. First week of Keto I lost 8 pounds and this is my second time on keto I was off for one month and now I am not losing weight if anything I feel like I am gaining and I am doing the same thing as before. Following the recipes on diet doctor. :(

Reply: #21
21
Reply to comment #20 by Ginnna
Kristin Parker Team Diet Doctor
December 15 2018
8 pounds in one week is great! Please give it more time. Keto works, but when you are on and off plan, it can take a little longer for it to really kick in again. If you haven't done the two week challenge, that's a great place to make sure your eating is on track.
https://www.dietdoctor.com/low-carb/get-started
1 comment removed
23
Kellie
January 8 2019
Please need some advice!
Does anyone have anything extra with their dinner meals? As in extra I mean a side salad of mixed leaves or some extra vegetables or do you just have the suggested meal serving on it’s own? I’m new to this site & keto & just want to get it right 👍🏻

Reply: #24
24
Reply to comment #23 by Kellie
Kristin Parker Team Diet Doctor
January 9 2019
Depends on what the meal is! If it's just a protein, like a steak or baked chicken then I will add a veggie side. If it's a casserole or soup I don't usually bother. I also make sure each meal keeps carbs low enough to fit my daily allotment.
25
Tilesa Pulalasi
January 13 2019
I need to know please someone let me know Do I take Keto before food or after and how many times do I have to take it a day?

Reply: #26
26
Reply to comment #25 by Tilesa Pulalasi
Kristin Parker Team Diet Doctor
January 14 2019
What do you mean by "take Keto"? Keto is just foods - there's nothing extra to take.
1 comment removed
28
Dawn Pegg
January 26 2019
Hi I have just brought the keto tablets. I really want to lose weight I have got coronary heart disease.i feel fine in myself will I be ok to start taking keto tablets thank u . Dawn

Reply: #29
29
Reply to comment #28 by Dawn Pegg
Kristin Parker Team Diet Doctor
January 27 2019
The tablets/exogenous ketones are completely unnecessary. You will reach ketosis and make your own ketones to burn just by eating very low carb/high fat.
30
Kasie
March 14 2019
I'm unable to get to video #3; it keeps routing me back to video #1. Help.

Reply: #31
31
Reply to comment #30 by Kasie
Kristin Parker Team Diet Doctor
March 14 2019

I'm unable to get to video #3; it keeps routing me back to video #1. Help.

Here is the direct link. I double checked and it loaded correctly for me, using Google Chrome.
https://www.dietdoctor.com/member/courses/keto#3
1 comment removed
33
APRIL
April 21 2019
what are the keto tablets made of

Reply: #34
34
Reply to comment #33 by APRIL
Kristin Parker Team Diet Doctor
April 22 2019

what are the keto tablets made of

They are exogenous ketones and we recommend avoiding them. There are no pills or supplements required for keto.
35
Meri
April 28 2019
Can somebody tell my how to take keto pills, before or after meal, or to take one at a time or two at once?

Reply: #36
36
Reply to comment #35 by Meri
Kristin Parker Team Diet Doctor
April 29 2019

Can somebody tell my how to take keto pills, before or after meal, or to take one at a time or two at once?

It's better to not take them at all. They are completely unnecessary.
37
Reply to comment #4 by Susan k
c hanson
May 6 2019
muscle does not weigh more than fat!!!!!
a pound of muscle is probably a smaller size than a pound of fat....
a pound is a pound is pound!!!!
it's like saying ...which weighs heavier a pound of lead or a pound of feathers!!!!.....

Reply: #38
38
Reply to comment #37 by c hanson
Gentiann
May 7 2019
Not by volume : 1 cup of lean meat weighs more than 1 cup of fat. That's what Susan K. was saying in her comment.
In the same way, 1 pound of feathers takes a lot more room than 1 pound of lead!
39
Carmenyomans
June 11 2019
I have received my Keto Today but I just sent you an instruction how to take the dam thing or you take them together or one of the time I just don’t understand no instructions so ever could you please tell me how to take them

Reply: #40
40
Reply to comment #39 by Carmenyomans
Kristin Parker Team Diet Doctor
June 12 2019

I have received my Keto Today but I just sent you an instruction how to take the dam thing or you take them together or one of the time I just don’t understand no instructions so ever could you please tell me how to take them

I am not sure what you are referring to. We don't sell any products or pills. We recommend ketogenic diet using quality proteins, fats and veggies with no supplements needed.
1 comment removed
42
Barbara
December 10 2019
I am unable to access video #3 and the link is not working for me....any other suggestions?

Reply: #43
43
Reply to comment #42 by Barbara
Kristin Parker Team Diet Doctor
December 10 2019

I am unable to access video #3 and the link is not working for me....any other suggestions?

Here's the direct link. Please make sure you are logged into your account and it should work!
https://www.dietdoctor.com/member/courses/keto#3
44
Reply to comment #6 by Kazzy
Cindy Herman
December 12 2019
I have Graves so they had to kill my thyroid. As far as I am aware, there is nothing that you can eat that will help you produce the hormone, you need to take Synthroid. I looked earlier this week as I am out of Medication and there is nothing with diet that will help.
45
Ashley Eden
January 30
I have been on keto for 2 weeks and have not lost a pound. I was on it last year for months and lost 10 lbs and the weight just fell off. I am testing my ketones and I have been in deep ketosis for two weeks. I have cut back calories well in ketosis to see if this will help. I am wondering if there is something wrong. I plan to stick with it and see. I really want to loose 20lbs and keep it off. If this doesn't work I am thinking of going back to Dr. B low calorie diet to get to ketosis. Any suggestions would be helpful. I am 37, 5.6 and 151lbs.

Reply: #46
46
Reply to comment #45 by Ashley Eden
Kristin Parker Team Diet Doctor
January 31

I have been on keto for 2 weeks and have not lost a pound. I was on it last year for months and lost 10 lbs and the weight just fell off. I am testing my ketones and I have been in deep ketosis for two weeks. I have cut back calories well in ketosis to see if this will help. I am wondering if there is something wrong. I plan to stick with it and see. I really want to loose 20lbs and keep it off. If this doesn't work I am thinking of going back to Dr. B low calorie diet to get to ketosis. Any suggestions would be helpful. I am 37, 5.6 and 151lbs.

You may find this helpful!
https://www.dietdoctor.com/how-to-lose-weight/break-a-stall