I’ve coached and personally tested vegetarian keto long enough to hit every pothole: not enough protein, too many carbs “hiding” in healthy foods, digestive issues, and supplement confusion. This is the playbook I wish I had on day one—built from label audits, amino acid math, glucose/ketone tracking, and a lot of kitchen experiments. I. Introduction:…
Medical note: I’m sharing an evidence-informed, practical guide—not personal medical advice. If you’re trying to conceive, pregnant, breastfeeding, have diabetes, an eating disorder history, kidney disease, or take meds like insulin/sulfonylureas, talk with your clinician before changing carbs. Why PCOS Weight Loss Feels Different (and Why Keto Keeps Coming Up) When I dig into PCOS…
If you’re new to keto, a cheat day can feel like you “ruined everything.” I don’t see it that way anymore. When I looked at what’s actually happening physiologically—water shifts, fuel switching, and appetite signals—it became clear that the best way back into ketosis isn’t punishment. It’s a calm, repeatable reset you can use every…
I love sushi. I also love staying in ketosis. And after tracking my own meals (and watching what “healthy sushi nights” actually do to my carbs), I realized something: traditional sushi isn’t a “light meal” for keto—it’s a carb trap disguised as seafood. This is the guide I wish I had when I first tried…
Keto-Friendly Fruit and Watermelon The Deep-Dive I Wish I Had Earlier When I started looking at fruit on keto, I realized most of the internet talks about it in extremes: either “fruit is healthy, eat it freely” or “fruit is basically candy, avoid it forever.” After digging into the numbers and how people actually eat,…
Super Simple! No Oven Required!Silky smooth, slightly bitter chocolate ganache + mildly sweet whipped cream + subtle rum flavor Mold: SN5441 8-inch Sunflower Pie Tin by Sanhe Preparation Time: About 30 minutes Ingredients(No specific ingredients listed in the original text) Chocolate Hazelnut CrustIn a medium mixing bowl, combine almond flour, sweetener (I used erythritol), unsweetened…
The ketogenic diet has gained popularity as a powerful weight-loss strategy. This low-carbohydrate, high-fat eating plan shifts the body’s metabolism from burning glucose to burning fat as fuel. By drastically reducing carbohydrate intake and increasing fat consumption, the ketogenic diet induces a metabolic state called ketosis, which can lead to significant weight loss and other…
Most diet plans are difficult to stick to in the long term. Whether it’s a vegan diet, a low-fat diet, or a low-calorie diet, we often end up reverting to the most convenient way of eating. Simply thinking about preparing food in a new way, on a new schedule, and with new ingredients can consume…
Keto muffins offer a delicious way to satisfy cravings while sticking to a low-carb lifestyle. These treats combine the comfort of traditional muffins with ingredients that align with ketogenic dietary principles. Keto muffins typically use almond flour or coconut flour instead of wheat flour, and replace sugar with keto-friendly sweeteners like erythritol or stevia. From…
The ketogenic diet, a low-carb, high-fat eating plan, is not only helpful for weight loss but may also be a powerful tool against alcohol use disorder. Research indicates it can reduce drinking cravings and ease withdrawal symptoms in those with the condition. Despite its strict carb restrictions, the ketogenic diet might offer unexpected benefits for…