Your 3 Day Keto Kickstart and Menu Plan

So I’m writing this post today as much for me as I am for you. As some of you know, I’ve been doing the low carb and gluten free thing for 2 years now, with great success. Over the Summer though, I got a little lax and the weight started creeping on. I got serious for a bit, then lax again, then serious, then lax, etc.

Since then I’ve been gaining and losing the same 12 pounds for about 6 months – a cycle I really, really need to break. In the last couple of months the situation has reached Defcon levels, because the 12 pounds has grown to about 18.

This is UNACCEPTABLE, people!!!

I need to start walking the walk, not just talking the talk! So I’m buckling down, getting serious, and hitting the Keto HARD from now on.

I’m guessing many of you are in a similar situation, since blog traffic has about doubled since January 1st! So I thought I’d share some of my tips for getting into ketosis in three days or less. Then we can rock the low carb thing together and lose the weight for good!

keto menu plan from I Breathe I'm Hungry

Some of you may be new to low carb eating, and whether you are following Atkins, Keto, or another low carb plan, there are a few basic things you should know.  The following are some things that I’ve found to be true by my own experience with low carb/keto dieting:

The IBIH Keys to Success on Keto…

1. Eat less than 20g net carbs per day if you want to get into ketosis. Net carbs are calculated by subtracting the fiber grams (or sugar alcohols in some cases) from the total carb grams. Don’t guess – you’d be surprised how many grams of carbs there are in things you might have considered “free” like onions, garlic, tomatoes, and kale, just to name a few.

2. Purchase some ketostix – they aren’t expensive and you can even cut them in half to get double the strips. Some people say they don’t matter, but when you are suffering as much as you will be in the first few days, it’s nice to get the validation that it’s working.

On average it takes most people about three days to get into ketosis.The sticks will confirm that ketones are being excreted through your urine. That’s all. They won’t change color at all for no ketones, then there is trace (light pink) and it goes up from there to dark purple. The darkness of the stick doesn’t matter. As long as you are showing even trace amounts, then you are in ketosis and good to go. In fact, if you are showing really dark on the stick, you may be dehydrated and need to drink more water (see #4.)

3. Eat enough salt! I’m going to say that again so pay attention.


When you eat low carb your body doesn’t retain water the same way, so sodium and other important electrolytes get flushed out quickly. You need to replenish these or you will feel awful – it can even lead to heart palpitations, panic attacks, and other scary things.

saltSalted bone broth or stock is a great way to replenish your electrolytes. In addition, you should supplement potassium (I use a light salt which is half sodium and half potassium – works great and you can find it in your spice aisle) and magnesium to avoid lightheadedness, cramps, headaches, etc. Vitamin C is also good.


You should slosh when you walk and be pee-ing every 10 minutes like you’re 9 months pregnant with an 11 pound baby bouncing on your bladder like a pogo stick (you moms know what I’m talking about).

This is important. I don’t want to hear any whining about how you don’t like the taste of water, etc. You can throw of few drops of mio in there if you need to, but put your big girl pants on and drink it.

Aim for at least 100 ounces a day – especially in the first couple of weeks until your body adjusts. Then you can lower it to 99 ounces a day if you’re feeling confident.

Just kidding. DRINK MORE WATER.

(Necessary internet disclaimer: Use your heads people – there is such a thing as too much water so don’t get crazy about it and drink 5 gallons a day, but do aim for a minimum of 100 ounces a day – maybe more if you have a lot of weight to lose.)

6. If this is your first time doing low carb you may be blindsided by the detox symptoms. I’m not going to lie, depending on how carb heavy your diet is when you start, you may wish you were dead by day three.


Headaches, bone deep fatigue, irritability, dizziness, and more, depending on your body. Hang in there, it’s worth it! The first three days are the hardest. Some of you have done it before and know to just ride it out and it will all get better soon.

Those of you who may be new to what they call “keto flu” might panic, thinking your death is imminent. I can assure you that it is highly unlikely that you will die from sugar/carb withdrawal – but just to be sure it’s always wise to consult your doctor before you embark on any new eating plan, or if something feels truly off it’s better to be safe than sorry – seek medical attention if you feel it’s necessary. Most symptoms can be alleviated by supplementing and drinking enough water (see #3 and >4.)

Your body is going to be like an angry child having a tantrum – IT WANTS SUGAR AND CARBS NOW, but you aren’t going to give it any are you? ARE YOU??? Just like with children, the key is to distract, distract, distract (oooh shiny!). Give it something else desirable, (bacon, cheese, etc.) even if it isn’t what it really wants. Don’t give in thinking you’ll feel better if you just eat a little bit of carbs – there is no compromising!

20g net carbs or less a day. LEARN IT!

It’s tough love time people, trust me on this.


6. Don’t obsessively plan everything and overwhelm yourself so it feels harder than it has to. This may be controversial for some, but I’m here to tell you not to worry about calories, or nitrates, or Omega 3 vs Omega 6, or if the meat you’re eating skipped about on acres of lush pastureland, while being hand fed organic vegan feed by the tiny perfect hands of 1000 virgin milkmaids.


Get into ketosis. Give your body time to adapt to it so you can function. THEN you can worry about fine tuning and all the other stuff. Seriously.

Along the same vein, some of my recipes on the blog include hemp seeds, coconut flour, almond flour, and other not so easy to find ingredients – IGNORE THOSE RECIPES (for now). The focus here is, again, simplicity. You will likely be irritable, fatigued, and not feeling awesome during the first three days to a week. Trust me on this – the last thing you are going to want to do is make complicated meals.

The basic strategy here is to a) never get too hungry, and b) to stuff your face full of delicious, high fat, very low carb foods often. Once you open the door to hunger, your resolve can fly right out the window and you’re back to square one (sadly, I speak from experience on this.)

7. WARNING! This is not a high protein diet! Your body can convert excess protein into glucose and we don’t want that. You want your body to learn to use fat for energy – that is the secret to unlocking your fat stores and losing weight almost effortlessly on a low carb plan.

Keto is a Low Carb / Moderate Protein / High Fat Plan.

Don’t think you’re going to cheat the system and lose faster by restricting carbs AND fat – you will feel (even more) awful, and after the intial water weight drop your weight loss can be inhibited by eating a lot of protein.

To find out how much fat/protein you should be getting for your body, try this handy keto calculator.

If you’re going to do this thing you have to commit to eating fat – throw your old ideas about fat = bad out the window and embrace it.


If you have anxiety about that, here is a list of links to some great resources on the science of low carb, how and why it works, testimonials & success stories, etc.

Cholesterol Clarity (Book)
Everything about Keto (Reddit Forum)
Keto FAQ (r/keto)
Living La Vida Low Carb (Website)
Keto Video Compilation (collection of free videos from around the web)
Low Carb High Fat for Beginners (website)
Guide to Ketosis (website)

8. All brands are not created equal. Sometimes (but not always) you have to pony up for the name brand over the generic because the carbs are less – this is generally true with cream cheese for example. When buying heavy cream, go organic if you can find it because some brands use thickeners that add carbs. Buy your cheese in blocks or slices rather than in shreds – the shredded cheese is coated with food starch to avoid clumping and that adds carbs.

READ LABELS!!! Don’t assume anything is a free food!

Garlic powder, onion powder, lemon juice, balsamic vinegar – all contain carbs that add up. If you aren’t getting into ketosis there is a reason – it’s usually hidden carbs that you aren’t counting. When in doubt, look it up on sites like Calorie King or My Fitness Pal to be sure.

9. This one is strictly for the ladies out there.

If you are not, or never have been, the proud owner of your very own uterus, then I suggest you skip over this one. You’ve been warned.

The first month or two on keto you may experience some strange periods (aka. Shark Week.) Don’t be alarmed. When you lose weight and your body detoxes from sugar and excess carbs, all kinds of hormonal changes (for the better) occur. Initially though, you may experience heavier periods than normal, more extreme PMS symptoms, etc. This is normal, and while it’s inconvenient it shouldn’t last more than a few months at the most.If your weight loss is rapid on keto (let’s hope), you may also lose more hair than normal for a month or two. It can be disconcerting, but it’s not permanent and will stop when your hormones regulate.

I have experienced all of these things on keto since I started, and I can promise you that the increased energy, weight loss, better skin, and other pros far outweigh these few temporary issues. Stay the course unless something seems really wrong, in which case you should see your doctor just to be on the safe side.

In Summary:

Consume 20g or less of net carbs per day, not too much protein, lots of fat, drink at least 100 ounces of water per day, get plenty of salt and supplement with potassium and magnesium. Boom, three days later you’re in ketosis (which you can measure with your ketostix,) and on your way!

Now, what should you eat? There are endless combinations of food and it really depends on your personal preference. I put together a simple 3 day keto menu plan to get you started. This is what works for me, and because my body knows the drill, I can actually get back into ketosis in less than 2 days on this plan. If you are new to low carb, it may take you as long as 4 to 5 days. Don’t despair, it will happen.

I don’t really concern myself with portion size for the first few days – it’s about eating until you’re full and satisfied, and that will differ for everyone. Remember, we’re not concerned about calories right now – it’s just about getting into ketosis – lots of satiating fat, not a lot of carbs. That is all.

3 Day Keto Menu Plan

Day One


Cream Cheese Pancakes with butter and sugar free syrup (if desired)
coffee with heavy cream (& no carb sweetener if desired)
bacon or sugar free breakfast sausage


2-3 String Cheese


Ham and Cheese rolled in Cream Cheese Pancakes with mayonnaise and arugula or spinach


Half an avocado with lite salt and pepper


Classic Buffalo Wings
sugar free blue cheese dressing
celery sticks


1 serving Chocolate Mousse or Chocolate Truffles (optional)

Day Two


Eggs (any style)
bacon or sugar free sausage
coffee with heavy cream (& no carb sweetener if desired)


Half an avocado with lite (potassium) salt and pepper


Simple tuna salad (tuna, mayonnaise, salt and pepper) boats
romaine lettuce leaves (just spoon it in and eat like a taco)
1 cup chicken broth


12 almonds and/or 2 string cheese


10 minute no-chop chili
cheddar cheese, sour cream, and pork rinds for dipping (optional)


1 serving Chocolate Mousse or Chocolate Truffles (optional)

Day Three


Cream Cheese Pancakes
coffee with heavy cream (& no carb sweetener if desired)
bacon or sugar free breakfast sausage


12 almonds and/or 2 string cheese


Leftover 10 minute chili, tuna salad, or ham and cheese/pancake rollups


1 cup chicken broth
half an avocado with lite salt and pepper


Easy Cajun Chicken
Cheesy Cauliflower Puree
2 cups baby spinach with carb free dressing


1 serving Chocolate Mousse or Chocolate Truffles (optional)

This should be more than enough to get you started! Feel free to mix and match or eat the same thing every day if you want to – as long as you stay under 20g net carbs. I hope that you will let us know how it works for you in the comments – I’m curious to see how you guys fare on it.

I’m also considering doing more menu plans, with daily calorie and carb counts, maybe with shopping lists – would you guys be interested in something like that? 7-day? 14-day? Longer? Let me know in the comments!

Update: Week One Keto 7 Day Meal Plan and Shopping List post is up!

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      • amber says

        Lost my first 21 lbs really quick. Now I’m stuck, but still in ketosis. Have been walking 1.5 mile a day for a week and still stuck! Help!

        • aL says

          when progress stalls there are three things to consider. 1: You can try to ride it out. Your body might be making some “behind the scenes” adjustments and once these are done you will start to loose again. 2: You will have to change either the intensity or the length of your exercise sessions. 3: In addition, you might have to tighten up on your calories. Have You been tracking your calories?…

          • Archie says


            It has been a tough start, but over the last couple of weeks I have been able to keep the carbs at bay and am taking in 30 or less grams per day. The weight is coming off quickly and have lost about 10 lbs. I am also working out so there is some muscle gain. I am not really counting calories yet, just carbs.

            BTW – cream cheese pancakes are great……

      • brett says

        Hey Mel,
        been on Keto plan for 6 days now n have gone from 104.4kg t 106.1kg. Am I missing something or will it take more time for me as opposed to others?

        • says

          Everything you need to do the plans is right there in the post, the menus (with links to the recipes), prep lists, shopping lists, etc. the books are totally separate from the plans and contain recipes that aren’t available in the blog but you don’t need them for the plans at all.

    • says

      Well definitely keep us posted Brianna, I’m always excited for a keto newbie since the weight usually comes off even faster! Good news for you! :) More 7 day plans coming soon!

  1. sweet t says

    Love this! just tried your cream cheese pancakes the other day and they are delicious! i’m about to prepare a batch for the week! The only way I have ever lost weight is doing hard core low carb, so i’ll be using these ideas for sure!!

    • says

      Hard core low carb is always the most effective for me too – I’ve tried other things and they just don’t seem to work as well for my body. Can’t wait to eat the pancakes tomorrow for breakfast – haven’t made them in months!

  2. Gayla says

    Thank you, Melissa! My waistband, too, has grown ever tighter, and it’s time to reverse course. I really appreciate your menus and would love to see a longer menu plan–for me, the longer the better!

    • says

      My muffin top has definitely gotten out of control – time to shrink it back into submission! I’ll be posting 7 day plans weekly, but you can certainly string them together if you like to plan further ahead!

  3. Jan says

    This is great, Melissa! As soon as the deep freeze lessens, I’m going to the grocery and get all things I need for this menu. I would be interested in menu plans with calories and daily carb counts. I truly need to get back on the 20 g/day! Since it’s just me, this menu will keep me for at least a week :)

    • says

      It’s true that the recipes make enough for several servings, so I’ll try to account for that in the longer menu plans. Hope you enjoy it and see rapid success back at the 20g per day!

  4. Laura says

    Would LOVE to see weekly menus with recipes and shopping lists; I’m constantly making trips to the store because I need one ingredient!

  5. Teresa says

    Love that you shared this! I would love 7, 14 day meal plans and grocery shopping lists! I like organized weight loss LOL!! Thanks again for all you do! :)

  6. Jessica says

    Thank you so much for this! I’m new to the world of keto and your guidance is so appreciated. I would definitely love to see a longer menu plan! I’m a flight attendant and am worried about how to pack food for being on the road, sometimes sans microwave, for 4 to 5 days at a time. So menu plans and easy to grab keto ideas would be awesome!

  7. Tammy says

    Thanks for the 3 day kick start! I think we all gain a few pounds especially over the holidays and need to get back on track. I love the idea of the meal plans with shopping lists… I do pre planned 7 days for at home so that I only need to shop once a week for groceries, well when I don’t forget things on my list that is! Lol!

    • says

      Forgetting things on my list is one of the most frustrating things ever! And I always remember or see it when I’m on the other side of the store and have to keep going back and forth a million times! Or even worse, not realizing I forgot until I get home! Ugh. Hopefully the shopping lists will keep all of us organized and on track!

  8. Maria says

    You rock! Thank you for this, and would love a 7 day menu plan, plus a shopping list. I’m no good at that kind of organization – heck, I’m no good at ANY kind of organization – so a shopping list would be a life saver. I’m sure I could get that from a friend who introduced me to your blog and who is going to do this with you, and I with all of you . Thank you so much!

    • says

      Thanks Maria! Organization isn’t always my thing, but I can rock out a menu plan and shopping list like nobody’s business! It’s following it that’s the problem for me! Ha ha! Welcome aboard! :)

  9. Mary Mullins says

    I would LOVE more menu plans! That is the only thing that has kept me from starting a keto plan so far. I know approximately how many carbs, fat & protein grams but I get overwhelmed when trying to create a plan to make it all come together. You have no idea how much this 3 day kickstart will help me!

    • Kathy says

      What she said…I, too, get overwhelmed when I think of trying to put a keto diet together. The basic concepts are clear, but the stumbling block is what to make, and how to combine recipes to get the magic numbers for the day. I would appreciate menu plans very much…and thank you for this post which has me determined to get started on a keto way of eating.

  10. says

    Thanks for the great information, Melissa. Truthfully, I’m not sure that I’m gutsy enough to pull this off 100%. The last time I tried it, my now ex husband and I got into a horrendous fight on day 2, (including expletives and name calling that are too nasty to repeat) so severe that he moved out :/

    • says

      I can see why you’d have a negative association with this way of eating Becca! So sorry to hear about that and hopefully you’ll find a happy medium and an eating plan that doesn’t bring back such bad memories. :(

  11. Lisa says

    thanks Melissa, I love everything you post! and I love your suggestion about more menus and shopping lists. I’m like you in that I have yo-yo’d in and out of low carb for too long now, and i have the same 12-15 lbs yoiu also mentioned. Time to get back on track!!! Count me in!!

  12. Lisa says

    I am in the same boat – ‘somehow’ gained back 12-15 of the 40 I lost a few years ago. I would love to see a 7 or 14 day menu plan. Thank you for all that you do – love your blog!

    • says

      Thanks Lisa! It’s amazing how fast that happens isn’t it? So annoying that it takes so much time to lose it and so little to put it back on! Working on the 7 day menu plan to post ASAP!

      • Lisa says

        Thank you! Looking forward to it. I hate counting, but I know it is necessary. Also need to start moving. SIGH. We are going to Mexico in March and it would be nice to get down at least the 10 lbs. :)

  13. Brianna says

    Hi Melissa! I would LOVE to see an extended menu plan! Your 3 day keto kick start is perfect not only because of it’s simplicity, but I appreciate how you included leftovers into the plan. I too have gained about 12 pounds since Thanksgiving…eek…and I need to get serious and get back on track. A 14 day plan would be AMAZING!!!


    • says

      I’ll be starting the 7 day meal plans on Saturday Brianna! It’s amazing how fast the pounds can pack on when we aren’t watching! Looking forward to saying goodbye to them for good! :)

  14. Lora says

    Thanks for this post! I am in the same boat, constantly losing (spring/summer) and gaining (fall/winter) the same 5-10 lbs. Time to give keto a try but the ‘fat is fattening’ mentality is hard to shake. Besides lettuce, what are the lowest carb veggies? Good to see cauliflower on your menu as I could eat mashed cauli every day!

    • says

      Cauliflower is definitely my favorite low carb veggie Lora – it’s so versatile! But you can also enjoy loads of spinach, broccoli, swiss chard, zucchini, celery, eggplant, cucumbers, and even spaghetti squash! Kale, tomatoes, onions, garlic, mushrooms, even pumpkin in moderation. Potatoes are mostly a no no unless you are in maintenance mode and even then very sparingly!

      • william says

        Mellissa, One of the complications of a low carb diet, for anyone on Warfarin, (an anticoagulant,) is that the amount of vitamin E in a veggie can be dangerous to us if we eat too much of it at one time.
        It offsets the anticoagulant action, and in some cases can cause dangerous internal bleeding.
        But, we can have all of the vitamin E that we want, as long as it is the same amount every day so the medicine can account for it in a larger dosage.
        It is the amount each day that has to be accounted for, to keep the Warfarin regulated.
        This is the really hard part of a Low Carb diet for me, and others like me. I wonder if there are other Warfarin users reading your blog? It would be nice if the vitamin E content was shown in the meal plans, but that is a lot to ask for.

    • says

      You’re so welcome Jessica – you and me both! I’m looking forward to feeling good again and having my clothes fit right will be nice too! ha ha! Thanks to all of your feedback I’ll be posting 7 day menu plans every Saturday, and we’ll all hopefully be reporting our pounds lost so far progress in the comments. I’m so looking forward to it – hope you’ll join us!!!

  15. Vicki says

    Would love to see longer meal plans. I’m definitely going to give this a shot to kick start my new eating plan. Thanks for this tho. This is plenty to get started.

  16. Kelly says

    Great post! I’ve been following Maria Emmerich’s keto plan for a few months now. Ketosis is AMAZING! The energy, focus, and lack of hunger are what make this plan so easy to follow, and maintain long term. I would love love love for you to do 7 day meal plans. I love your recipies and implement them in my keto lifestyle already, but meal plans would ROCK! Great job.

    • says

      Thanks Kelly! I love Maria’s recipes too – and have you seen her biceps? Amazing! She’s in great shape and the perfect poster child for keto. Me? Lately? NOT SO MUCH! Looking forward to rocking keto again and enjoying all of the perks you described! Look for more meal plans soon!

  17. Kathy says

    Perfect timing! Yes, yes, yes! 7 day meal plans with shopping lists would be awesome. I do menu planning a week at a time so that would be great!

    I wish I had only gained 12-15 pounds sadly I’ve been bouncing around the 20 pound gain. I did start this week doing low carb (not sure low enough though) and have managed to drop 3 pounds so that makes me happy and tolerant (somewhat) of this nasty headache. Thanks for the tips on getting through it. Apparently I need more water and salt!

    • says

      Well 18 is pretty close to 20, and I’m so mad at myself for letting it happen! I kept thinking I could lose it all fast by getting back on the wagon, but now it will probably take me months. So irritating! Congrats on three pounds and getting a head start on us! Keep us posted in the weekly Saturday thread on how you’re doing OK? And yes, DRINK MORE WATER! ha ha!

  18. Lynda says

    more menu plans…..PLEASE!!!! No dairy option would be stupendous as i’ve been advised to take out dairy for a few months. Love Keto eating, but super hard without dairy as i love cheese, whipping cream, cheese, cream cheese, and did i mention cheese??

    • says

      Mmmmm…cheese. :) I have had a few requests for no dairy recipe options Lynda and I’m all over it! I’m not giving it up but I am also going to try and limit it to see if it helps my weight loss! Stay tuned, there will be more menu plans coming at you soon!

  19. says

    Thank you so much!! I am so excited!! Just printed all this out so that my husband and I can start this.

    I would love month long plans. Or just weekly plans that cover a month in time. You are awesome!!

  20. Jackie says

    I would really love shopping lists and extended menus. I have so much to lose and so little time before I turn 60. Thanks for all you do.

  21. Heidi says


    I have the hardest time putting your awesome recipes into a daily plan that works for me, it is so oooooooo nice to have an example to go by when menu planning for the week.

    Thank you so much for this jumpstart!

  22. Shel says

    Love the set of instructions and advice; this will be what I point people at now when they want to know how to start. I avoided most “keto flu” symptoms by getting just 30 minutes a day of gentle exercise. Somewhere deep in “The Art & Science of Low Carb Living” it explains why. The Atkins books don’t mention it because their approach is to position fitness as an entirely optional thing.

  23. Wendy says

    I would love to see a 7 or 10 or even 14 day menu plan. Right now I am planning on looping this one a few times, but limiting the tuna. I love your blog and I am hoping this is the kickstart I need to get back on track!!


  24. Marion Harvie says

    I love this menu plan! One of the things I find difficult in low carb dieting/eating is that most of the recipes given are so complicated. Yours are not. Another point is that most low carb bloggers and recipe writers? Sometimes forget that people all around the world read your recipes, and a lot of the items listed just can not be bought! Thank you for keeping it nice and simple

    • says

      Thanks for that Marion, i do try to keep the recipes simple and easily attainable so it’s good to know that it’s working and that people find them easy and uncomplicated – and hopefully delicious! :) More menu plans to come soon so stay tuned!

  25. Stephanie says

    Yep! Following this 3 day kickstart and loving every minute of it (doing tuna steaks instead)! So excited to try more of your recipes! Longer meal plans and shopping lists would be great! Thanks so much!

  26. Meghan says

    Thank you so much for this! I do keto but needed a push to get back into the groove of things. I’ve already eaten the cream cheese pancakes for lunch with sliced cheese and sliced turkey sandwich meat, and I’m looking forward to another on plan day tomorrow. :)

    And I would love more plans like this, especially if they’re keto!!

  27. Cat says

    Wow – that’s a lot of dairy! I’m gluten and dairy free, but I’ll watch your recipes to see what I can use. The thing that concerns me about the dairy is that casein in cheese has a molecular structure similar to gluten, difficult for my system to break that down. I wouldn’t be surprised if others with gluten issues also have the same problem. I, too, had the impression that fat = bad… but boy, am I really enjoying salads more with real vinaigrette, homemade with healthy oils. I’ve been low carb and almost sugar free for about two years because of a gut issue. But, I want to get back to cutting out the sugar… so I’ll be eager to see what you share.

    • says

      I have issues with diary too Cat, though it’s mostly milk which I avoid – cream, butter and hard cheeses are usually ok for me. But I have had a lot of requests for dairy free recipes and I’ll be working on more coming up in future 7 day meal plans! Stay tuned!

  28. says

    Hey Melissa, very nice overview of how to ketosis. I’ve personally had a lot of success with ketosis with zero drawback so maybe I’m a little lucky. It’s really scary when I tell others about this way of eating. The first thing that comes out of their mouth is “but” lol.

    • says

      Haters gonna hate Jay! I haven’t had to deal with too much negativity about it personally, but every once in awhile someone will give me the shocked stare of “you’ll be dead in a month eating like that!” I just smile and thank them for their concern. Thanks for the comment!

  29. says

    Starting the 3 day in the morning getting all supplies ready. I have been up and down too.
    Need to get it done this time. Daughters getting married sept. goal is 50lb nothing has worked
    having something to follow daily should help. Thanks for the motivation!

    • says

      Welcome Donna, you got this! A september wedding is great motivation, and that should be more than enough time to reach your goal – especially on keto which I’ve found to be pretty easy once you get over the detox! Looking forward to keeping up with your progress!

  30. mary says

    Thanks for posting this information. Your blog makes keto seem more attainable than some others I have seen. Is the goal to stay in keto forever? Or to add some carbs back in at some point? I know it’s a great way to lose weight, but it seems hard to maintain long term.

    • says

      Hi Mary! Lots of people stay on keto long term but it’s not necessary. You can do it to lose weight and then add some carbs back for maintenance mode. Some people transition to Paleo, some people just go back to normal eating and keto for a few days if the pounds creep on to get back to goal weight. It’s really up to you!

  31. Nella says

    Hi Melissa!

    Thank you so much for this menu! I, too, would like to see a 7 day plan if it’s possible. I really need to lose weight and your menu plan looks like something I can follow with no problem!

  32. Kelly says

    Hi, I just wanted to say I appreciate all you do. My husband and I are going to restart our low carb diet. Usually we do the Atkins intro but then I saw your post. I have a question for you? Why does atkins want you to do the intro if it works in three days? Honestly I would rather it take three days to get into ketosis. Thanks for your help

    • says

      Thanks so much Kelly! Not sure what the Atkins intro is, but I’m sure they have their reasons! Maybe if it’s slower it’s to ease the detox symptoms that cause some people to quit and then figure it’s better to ease into it. Personally I’m about ripping off the bandaid and getting it over with, ya know? So glad you and your husband are on board – keep us posted on your progress!!!

  33. Brittnee says

    I bought all 3 for 9.99 and it will let me download the summer and fall ezine but not the actual cook book..what should I do..also I’m trying to download it to my kindle fired.

  34. Sandy says

    I love your low carb recipes! I’ve been off and back on the low carb way a few times. I always feel better when I’m eating this way. May I suggest you google L-Glutamine for sugar to help curb the Sugar Beast inside? It’s really helped me alleviate headaches and cravings during those first few days and may help you too.

  35. Barefootcookingirl says

    IBIH you rock! I am officially doing the
    “Snoopy Happy Dance” at my desk as I read these Keto posts. We appreciate you and all you do to help us on this eating way of life!

    Haven’t lost any weight to speak of yet, but have lost BLOAT. Am wearing my first button up shirt in years! Yippee! This way of eating has made me also go GF, which I think is where my bloat was coming from. :)

    Had bacon this morning. Happy camper! Love you and love your site! Have cauliflower popcorn for a snack this evening – thank goodness for cauliflower! :)

    • says

      Ugh, the dreaded BLOAT! If I eat gluten I get an almost instantaneous muffin top of bloat! It’s so jiggly and gross! HATE IT! Mine is on the way out too – it’s the first place I lose, thankfully, when I drop the gluten and get back on keto! Hooray for button up shirts – congrats!!! :)

  36. says

    Mellissa, I didn’t read through all the comments … just half :) Wondering if this will work for someone who’s a diet controlled diabetic? The nutritionist said I should have 45 carb meals and 20 carb snacks … I’ve been gaining weight steadily BUT my blood sugars are awesome! I’m working with a double edge sword here. My biggest issue (other than always feeling bloated) is I have to have a good, hefty snack at midnight each night to keep my blood sugars within range in the morning. Needless to say my waistline no longer exists … buy hey … my blood sugars are good. *rolling eyes*

    • says

      Carolyn over at All Day I Dream About Food is a diabetic who eats low carb and blogs low carb recipes. She would know a lot more about that then I would since I don’t have personal experience with it! She may even have some articles on her site – you should check it out! If you are monitoring your own blood sugar you could try this and see how you feel – just be super careful! Also, on the r/keto site there are some threads about diabetics who have gotten off their meds by going keto – which would indicate that it’s possible. If you head over just search diabetics and you should be able to get more information. Hope that helps!!!

  37. Hotch says

    Hi Melissa,
    Love your info and links to metabolic counter etc. My. Thing is I also need dairy free, which is how to get do many fats. Want to experiment with the nut butters and coconut cream as alternatives, not sure how to flavor them “to be like sour cream or cream cheese” etc. am I in the wrong website? Have you experimented with this ?? Help !!! It is just me, major spine repair in progress, and the grain free has helped ALot as I am gluten intolerant. Dairy causes leaky gut to though :((. Ideas ???

  38. Michele says

    Thank you soooo much for this. I have been a big fan of your recipes for a few months-delicious! I was floundering on my low carb for a while and this holiday season was the first in years that I just ate everything…whatever I wanted. I was left feeling huge, bloated, uncomfortable in my own skin. I had forgotten what I loved about low carb, that it wasn’t complicated and I did get to eat what I loved. Thank you again for reminding that it can be easy and delicious.

  39. Jan says

    I had to put the keto plan on hold due to the water problems here (in WV) – my water was fine after flushing, no color, no odor.

    I’m restarting for real today and I had your cream cheese pancakes. Wow! Mine weren’t nearly as pretty as yours, but they taste surprisingly like wheat-based pancakes. Color me impressed :)

  40. Kristin White says

    I am going to give the three day plan a try and then hope to move on to Week 1 and 2. I’ve used so many of your recipes in the past and people absolutely RAVE about them. I just made your Cream Cheese Pancakes and they were really, really good! I am pretty good about eating low carb so I haven’t had anything even resembling a pancake that I didn’t feel guilty about. You are AWESOME!!! I get so tired of eggs! THANK YOU!!!!

    I also have to tell you that you are HILARIOUS! I laughed so hard reading your lead up to the 3 day plan. Thank you for your guidance, honesty, outstanding sense of humor (we all need it), incredibly delicious recipes and your baffling organization. I truly don’t know how you get it all done. You make it “do-able” and fun. I’m actually excited to start!

    • says

      Hi Kristin! Thank you so much for your kind words – I’m thrilled that you are enjoying the recipes and my strange sense of humor! As far as being organized, apparently I’m excellent at faking it because I am so NOT organized most of the time! I’m working on it though… :)

  41. Debby Robic says

    Just found this (link from All Day I Dream About Food on FB), but I’m on it! Starting 3-day kickstart today, then wil jump into week 1 and 2 meal plans. I just want to thank you for putting together something I can realistically follow, not confusing, and has everything I need to know all in one place! I have had a very similar low-carb gluten-free journey to what you describe, and knew that keto was going to be the solution. I had lots of info sources, but even more questions – and you answered them! Thank you, thank you – you ROCK!

  42. Monica says

    Melissa – thank you so much for putting this 3 day plan. I am going to try it and see if I can get my metabolism going so I can loose the stubborn extra weight that seems to linger. I loose it but it keeps finding me :( I am aiming to loose 20 lbs before the summer comes. Wish me luck as I go into battle.

  43. Kimberly says

    Thanks for all of your obvious hard work! I had great success with low carb years ago (read:before I was middle aged). Starting again… Any advice for us pre-menopausal ladies? Also, I drink Lipton diet green tea incessantly. Can this take the place of some of the water? Please?

    • says

      Hi Kimberly – sorry I have no experience with menopause yet! Just follow the plan and you should see results, even if they are a bit slower than when you were younger! If you aren’t seeing good results, it could be the artificial sweeteners in your tea that are the culprit – some people find that to be the case and others don’t have a problem with it. Just be aware of it and try kicking the habit if your weight loss is super slow and see if it helps! But yes, it can stand in for part of your water throughout the day.

  44. Monica says

    Melissa – thank you for putting this together for us. I’m on my third day and I’m happy to report a 4.8 lb loss.

    I found the food to be delicious and easy to make. I haven’t been hungry or craving any food. The chocolate mousse is incredible – can’t believe it’s low carb!! I loved all the meals and like that you can make it all ahead of time – it helps me avoid last minute “bad decisions”.

    I will follow up with week one, two and three and will report back :) This is the first time in a long time that I feel excited about a diet. Thank you also for being such a positive coach. You rock!!!!

    • says

      I’ve never really thought of myself as a coach Monica but thank you! (note to self: buy an obnoxious whistle to wear around my neck at all times) I’m so happy to hear that you are excited and optimistic about losing weight with the plans! I am looking forward to hearing about your progress as you move through the weeks! I’m with you on the avoiding bad decisions – if I get too hungry and don’t have on plan stuff available, that’s always a recipe (no pun intended) for disaster!

  45. Teresa says

    I just wanted to say thank you for doing these menus for us. I just finished my three days and lost 5 pounds!!!!! Just the motivation I needed to continue on my weight loss journey!

  46. Dee Wilderness says

    Just completed day 3 of the kick start. Melissa, this is such an awesome plan! I have lost 3 pounds and was in ketosis after day one. I especially love the meal plans and shopping lists – Thank you!

  47. Tina says

    FINALLY, finally, finally…this is everything I’ve been looking for. The menus (not to mention they actually look yummy and doable.) The shopping lists and multiple weeks of them. The recipes…and motivation!!
    Thanks so much!

  48. Patricia says

    3 day Keto kickstarter, I love it. My issue is that I have a Avocado allergy. What would you recommend have avocado replaced with?

    • says

      Hi Patricia, you can replace the avocado with any of the other snack options. I would omit the dessert rather than trying to sub for the avocado in it – or you can have 2 squares of Lindt 90% chocolate in place of it. Just be aware that there are a few grams of carbs in them so don’t overindulge and keep your carbs under 20g per day and you should be good to go!

  49. Lori says

    Hi I am new to this..I have been on the keto diet for a week now and am still struggling with what to eat etc. I find I am not eating enough fat. Any suggestions?

  50. shannon j says

    I just found your website through Pinterest and bought every thing for keto kickstart and week one. While I havent made everything on plan to a tee, I have been strick low carb. I am excited to say as of 6 days in I am down 4 lbs!! That is motivation enough for me to keep going. I did low carb back in 2009 and lost 30lbs. Over th past 4 years it has slowly crept back on. I am excited to use youe menus as gude to my future weight loss. Thank you

  51. Ella says

    Hi Melissa! Thanks for this an awesome resource, thank you so much! A quick question – do you have any suggestions for doing keto with a milk allergy? I’m gluten and dairy free due to food sensitivities, but I’d love to try keto – the only problem is that 99% of the keto recipes/guides/meal plans that I’ve found a full of DELICIOUS but evil cheese! Thanks for your help :)

    • says

      You’ll just have to search for some recipes that are low carb and dairy free! Week 5 of my keto menu plans is mostly dairy free and easily made completely dairy free. I have also started a pinterest board where I’m collecting low carb recipes that are also dairy free and I’ll be working on adding more recipes to that. You might also try searching for Paleo recipes, many of them are dairy free and can easily be made low carb as well! Hope that helps!

  52. Jean says

    Thanks, will start my plan on Monday, can’t wait to share my results with you. Your knowledge is much appreciated.

  53. Jan Helzer says

    Where have you been all my low carb life? (2 months). Lol. Was feeling discouraged today as I have not been losing as much as I thought I would by now. Began searching for some low crab ideas and found your 3 day Kato plan. Starting tomorrow… will let you know how I do.

  54. Jes says

    Thank you, thank you, thank you for this! I’ve just found your site and this plan. It’s just what I needed to get back on track!

  55. Meggers says

    Help me please! Ketosis is the only thing that has ever helped to alleviate my chronic migraines but it is so hard for me to stick to because all of the plans I can find ( like this 3 day one ) use dairy products to fill most of the fat content. I am deathly allergic to dairy and soy products. How do I stay keto without all of the cheese and cream?!?!

    • says

      You’ll need to eat plenty of avocado, coconut, olive oil, beef, chicken, low starch veggies, etc. Strict Paleo avoids both dairy and soy products – I’d start there and eliminate some of the carbs they allow and you should find plenty of recipes you can use for ketosis. Also try the Whole 30 which isn’t keto but eliminates dairy, soy and a few other common allergens and I lose weight on it every time even when I’m not in ketosis. Hope that helps and that you find something that works for you!

  56. Jessica says

    My husband and I started Ideal Protein last July and had lost about 60 pounds each by November. We decided to take a break for the holidays, and unfortunately, our holidays are still going. Like you mentioned, we both have 10 to 15 pounds we keep gaining and losing, and we can’t seem to get back the momentum we had last fall. I am so excited about your meal plans! I think we could actually be satisfied enough to stick to these plans and get back on track. They look really tasty, and I love how the ingredients are pretty easy to find. Thank you for your time and effort!

    • says

      I hope the plans are exactly what you need to get back on track Jessica! I know that feeling of losing momentum and not being able to get it back, I still struggle with it myself occasionally! Keep us posted on your progress!!!

  57. says

    Dear Melissa,

    spent nearly the whole last night to get through your plans and recipes.
    I´m doing Crossfit three times a week since January, but was always struggling with my eating habits. Need to get rid of that extra body fat to see the results my training is giving me.
    I´ve done LCHF for about 4 month last year, but without working out and got some nice results.
    Combining LCHF and Crossfit hopefully will bring me awesome results.
    So tomorrow I´m starting with your Three Day Keto Menu plan and thing I´ll stick to it till Sunday, so I can start with the Weekly menu plans on Monday (I think it will be easier for me to start the weeks with monday).
    Thank you so much for sharing the plans with us! I know its lot of work and I´m glad you are willing to do this for us!
    Greeting from Austria

    P.s. It´s a little bit challenging me, cause I´m from Austria and need to translate some of the ingredients cause my “kitchen” english is not that good ;-)

    • says

      Let me know if you have questions on the ingredients and I’ll help you decipher them – I also try to link to examples of the harder to find ingredients on amazon so people can see a picture and get a description of what it is to help find them in the stores. I can’t imagine that you won’t see amazing results combining crossfit with lchf – can’t wait to hear how you do on the plans!!! Keep us posted and welcome to IBIH!

  58. TINA says


    • says

      Let us know if it makes a difference Tina! You can always use the ketostix to make sure you’re still in ketosis, and if so and you still aren’t losing, try adding more fat!

  59. Jules says

    Browsing through, I see coffee features a lot at breakfast. i’m guessing this is for the energy hit it gives. I don’t drink any caffeine, so what could I replace this with? Thanks for all your hard work and sharing your knowledge :)

  60. Dor says

    I’m hesitant to go into ketosis because of the awful Keto breath. How do you handle talking to people if your breath smells, and how long does it last?

    • says

      Not everyone has a problem with keto breath Dor – according to my husband I didn’t have any issues, and I know lots of other people who haven’t either. I guess whether it’s worth it for you to try or not depends on how much weight you have to lose and how desperate you are to lose it! If keto is the only thing that works for you then you’ll risk the breath, otherwise you can try a different kind of weight loss plan. I vote try it and see what happens!

  61. Carol says

    What is the lowest amount of carbs you can do a day and still feel good? Sometimes I only get between 10-15 a day. Want to make sure this is ok. Thank you!

  62. Kathya Kalinine says

    Hi Melissa! I’m a female, 6 feet, 2 inches tall and I need to lose about 45 to 50 pounds…SO glad I found your website…it’s nothing short of amazing! I’m on day one of the Keto Kickstart and my question is, do the serving sizes apply to everyone’s size, BMI, height, etc.? I am a bit nervous of taking in too few calories. I plugged in my stats for the Keto calculator and I wonder if I can have larger portions of some of your recipes. Thank you for the beautiful recipes and menu plans!!!

    • says

      Hi Kathya, that’s the great thing about the plans – you can adjust them for your own caloric needs! Feel free to increase snacks or portion sizes to fit your own macros!

      • Kathya says

        Thanks for the prompt reply! I’ve successfully conquered day two and looking forward to seeing if the keto stix work in my favor on. Monday. I lost a fair amount doing ideal protein but the thought of going back to powdered foods is completely unappealing. I’m so happy to have a plan in place! We had the buffalo wings tonight and oh my gosh (!!!) they were delicious!! My husband wants me to make them again. The recipe couldn’t be more simple. Thank you for sharing your wonderful knowledge and amazing recipes!!!

  63. says

    Hi there,

    I would be more than happy, if all your weekly plans came with a printfriendly versions :-) and I´m using the ZipList app to store your recipes and it would look much nicer if there was a picture with it so I can see the delicious food the recipe will bring ;-) Just my thoughts, I know that it´s very time consuming changing older posts.
    Thanks again for sharing your plans with us!!!

  64. Daniele says

    I think this is probably the best thing ever! i’ve been attempting to go keto for 2 weeks now and havent been as successful as I hoped, but you make it SO simple. In love with this site. THANKS MELLISSA!!!

  65. Alicia says

    I am very excited my friend sent me in your direction! I have been battling the same 15 lbs weight gain since right after the Holidays and am so excited to start using some of your recipes and suggestions. Since living this lifestyle has become very important to me, a million thanks for providing us with some new options and recipe ideas!

  66. Merry says

    I lost 9lbs my first week and now nothing. I am wondering what am going wrong! If I don’t eat enough carbs. Will this stop my weight loss? Also no ketosis.

    • says

      If you aren’t in ketosis then you must be getting hidden carbs somewhere – be sure to count everything and watch your portions or you can go over and kick yourself out of ketosis – which is probably why you aren’t losing any more weight. Also too little carbs won’t stop your weight loss. Below 20g net carbs per day – it’s just chemistry.

  67. Tess says

    I have been a long time viewer but have been drowning in graduate studies, needless to say I fully fell off the wagon! Well May 17th graduation is almost here time to get back on the wagon! I was soooo happy that you have Keto Meal Plans!! Did you have any recipes for a Keto Smoothie that meets the Keto LCHF requirements for the mornings I have to get the kids off to school & run out the door. A lot of great smoothies on the web but they usually include fruit which significantly increases the carbs… Any suggestions would be greatly appreciated.

  68. Lara says

    So I’m late to the party, but I just found your blog last week. I can’t thank you enough for these simple, easy to follow recipes, meal plans, and shopping lists! They are so helpful and I appreciate the time you put into this. I did the 3 day kickstart for 5 days, mostly because I still had leftover food, and I’ve lost 5 lbs. so far! I’ve never done low carb before, and usually eat a mainly vegetarian diet, so this is very different for me, I think I purchased more meat in the past week then I have in the past year! I am strictly following the plan, but do you think after I’ve lost the weight I’ve wanted to, transitioning back to a vegetarian diet (with eggs and dairy) is possible or just a recipe for disaster?

    • says

      Welcome to IBIH and congrats on the weight loss Lara! As long as your vegetarian diet consists mostly of veggies, healthy fats, some protein and a minimal amount of healthy carbs, then you can probably use it to maintain – if you’re living off of pasta, bread, and cookies – that’s another story. ;)

      • Lara says

        Thank you! Yea, no bread/pasta for me, by all accounts I was eating a (what I thought and what everyone would tell me, even a dietician I went to!) ‘healthy’ diet of whole grains, rice, fruit, vegetables, low fat, etc. and couldn’t understand why I was steadily gaining weight. That’s what led me here, as I was getting so frustrated and the more I read up on low carb/ketosis and how the body processes even conventionally healthy foods, it made sense to me, but I don’t think I can give up oatmeal and fruit forever! So I will definitely just make sure I only eat those in small amounts, but that is much farther down the road anyway.. I’m on to Week 1 and I’ll post an update at the end of the week. Thanks again!

    • says

      What is your body type? I’m very interested in how successful this would be for me I’m 5’7″ 156lbs…going to Hawaii in 30 days!!! Desperate for quick ideas to get over the hump.
      I planned the trip in September and have been eating my own made up version of “low carb” and and working out and have dropped 18 lbs but can’t seem to change the numbers on the scale for the past three weeks. I am not sure if I have ever been in ketosis.

  69. Elissa says

    Hi Mellissa. I am starting your 3 day kick start menu today (again) and was wondering, how do you calculate the carbs in sugar free syrup (with the LC pancakes)? Do you subtract the sugar alcohols the same as you do fiber? I’ve added about 1 Tbsp. to the pancakes but if I don’t subtract the sugar alcohols, it would be around 14 carbs! Help? Thank you!

  70. Bethany says

    So, how much cheese is too much cheese??? I love love LOVE my cheese, and I have seen a low carb “pizza” that is just cheese with meat on top…. Is that acceptable for the 3 day kick start?

    • Lara says

      I don’t know how much cheese is ‘too much’ as I’m sure it varies for everyone, but I know that on the Atkins plan they recommend only having 3-4 ounces per day, as cheese does have carbs, anywhere from .4g/oz. (cheddar) to .9g/oz. (parmesan). So, I would just make sure that you’re accurately calculating the carbs and keep your daily total under 20g. Hope that helps!

  71. Mary says

    Starting this plan today and can’t wait to see how it goes. Thank you for all the detailed menus.

  72. Netta says

    Started the Kickstart today. I’m in desperation mode here with a LOT of weight to lose. I can’t thank you enough for the simple meal plans and the shopping lists. SUCH a help, because if it’s complicated I’m out. Thank you, thank you.

  73. Stacey says

    I’ll be starting the plan this weekend! Am I able to substitute turkey bacon/turkey sausage for the bacon/sausage on the meal plan and still stay in Ketosis? Or is it best to have bacon/sausage?

    Thank you! :)

  74. jenn says

    I’ve beenffollowing the Paleo diet and I was wondering if you could also some recipes or substitutions for the dairy products. I can make some, coconut milk instead of cream in my coffee. But for the cream cheese pancakes I am at a loss! I guess I could just do almond flour or eggs instead lol

  75. Bj says

    I am so happy to have found this site, I plan on re-starting Atkins again on Monday, I believe that I will have a better outcome now that I have all of the info.,recipes ect. from ur site.

    thank you, Bj

  76. Holly says

    I am going to start the 3 day keto then follow up with your 7 day plan. I wonder though how it will work if I am working out. Is there something I should add if I workout hard that day? Just wonder.


  77. Patty says

    I’m starting my third day and already down a pound! Happy to see the scale move in the right direction. Your recipes are delicious. Thank you! On a side note, I noticed your comment in one of your other blogs about the processed Atkin products. Couldn’t agree more with you. I did Atkins very successfully about 10 years ago and kept the weight off for a long time. I followed one of Dr. Atkin’s first books. Fast forward to now and here I am trying to lose again. I picked up one of the newest editions of the books and was so disappointed to see they listed those processed items in phase one. I quickly put the book back on the shelf!Your posts and recipes are very motivating and I really appreciate your work. Again, thank you!

  78. Robin says

    Patty, Atkins puts in suggestions, like their own products, which are processed foods. The main plan is great and you can easily do it without processed foods! They emphasize fresh veggies and whole fat foods. Easy to use both these plans in conjunction. It’s what I’m doing. I eat almost all organic, whole foods. I’m going to try this ketogenic kick to see if I can break my stall.
    Thanks Melissa. I’m a follower of your site and have been for a long time.

  79. Hillary says

    Hi Melissa,

    I am excited to try your 3 day kick start and then get into the rest of your menus! The pancakes sound really yummy. How many did you intend for us to each for each of the “breakfasts”. You didn’t indicate a number. Though the recipe says it yields 4 cakes and 1 is a serving. So should I just have 1. I want to make sure I am no going over my 20 carbs. Thanks!

  80. Melissa says

    Thank you so much for these meal plans! I am on day three of the kickstart and I have lost just about 5 pounds and my aunt has lost 3. While we know that it’s probably mostly water weight, it’s still nice to see the scale going in the right direction!
    The food is all yummy and very easy to make. With the exception of some (mild) keto-flu symptoms, this has been a breeze thanks to your meal plans!

  81. Mary says

    Hi! I didn’t have time to read all 200 comments to see if someone had already asked this or not….but for someone who is breastfeeding a 5 month old 8 times a day still how many extra calories/carbs would one need to still loose weight and jump start ketosis while not loosing milk supply?

  82. Isabel says

    Hi there. I’ve been off the low carb band wagon for TOO long now (years!) and weight has been creeping up to a disgusting level and cravings are through the roof. I’ve been trying to get back on track the last two days but accidentally had a bit of chocolate last night and too many cream cheese “clouds” from another low carb site and your truffles!. However, I’ve lost 800g so hopefully heading towards ketosis. Am going to start following your plans though as it is so great to have some structure and know what works for other people rather than re-creating the wheel and experimenting! So thank you so much for putting these plans and recipes together!

    Question: on day 1 you have pancake for breakfast AND lunch, is that two separate full recipe pancakes? Or, was I suppose to only use half the mixture for breakfast and save the other half for lunch?

    I have 11.4kg to lose to get back to my “normal” weight when I can fit my clothes! I currently have to wear trackpants because I cannot fit ANYTHING else! SO not cool! and I refuse to buy a bigger size, so watch this space!

    • says

      Welcome Isabel and I look forward to hearing about your progress! On the kickstart you don’t worry about portion sizes, so if you eat all the pancakes from a batch in the morning, just make another batch for your lunch wraps! Keep us posted on your progress!

    • Mary H. says

      As always, I’m late to the party. Thank you so much for this fantastic resource! I did this 6 years ago, lost 60 lbs. and maintained it for five years. But over the past year or so, my weight has gone up and down the same 18 lbs. To add insult to injury, I’m now borderline pre-diabetic (higher A1C than is healthy), my anxiety attacks have returned and so I’m on medication for that. It’s time to go back to what I know makes me feel better and get off the sugar and garbage once and for all.

      Again, thank you for all your hard work. I can’t wait to try the cream cheese pancakes in the morning and I’m making the mousse tonight to go with the cheesy cauliflower mash and some pork chops.

  83. Robin says

    I need help. I love using extra virgin olive oil – organic. But what do I use for every day cooking where I don’t want the taste of the oil to come through. I believe you’ve said that canola oil and soybean oil are bad. What about other olive oil? I want something to pop popcorn in that we won’t taste in the finished popcorn.
    Thank you!

  84. Jamie McGee says

    With this diet, what are proportion sizes like? I am extremely interested in starting this diet but as with many people, the link between me and food is very unhealthy. Do I continue eating as I do but with little carbs or should I eat smLler proportions?

    • says

      For the three day kick start you eat until you are full, no worries about calories or portion sizes. Once you start the week one plan the portions and calories are more specific but you can tailor it to your own needs if you work out or need more or less calories for some reason!

  85. Daniela says

    Going from Vegan to Ketogenic Diet…Not easy, but I’m willing to experiment and will try some of the recipes here. Thank you for doing this. It helps a lot!

  86. Beverly says

    I am excited to try your version of the keto diet! My husband started this last year and lost a bunch of weight. I then joined him and lost a bunch of weight too…30+ lbs. Then I got off track and have been struggling with returning to the diet even though I a) have gained back 20lbs; and b) know that it works.

    Thank you for taking the time to publish all of your knowledge online!

  87. Layne says

    I can’t eat eggs! Any suggestions for substitutions? When I bake I use “flax” eggs, which are just flax and water and flax is 0 carb… Would that work??

  88. Kat says

    I have been looking for some easy low carb recipes and have just found IBIH! I am starting the 3 day in a few hours when I get up. Looking forward to checking out more of your blogs!


  89. Kat says

    Well, I managed to get to the store and get a few things to fire up this kickstart. I made the pudding today and it was a bit tangy so I decided to turn it into the Mousse instead. It was awesome and even though this is officially the 2nd day, I was ready for something chocolaty. I happened to have Hershey’s cocoa powder on hand, but I was wondering what “premium” powder you normally use? I have more questions building up, but I have not read the above questions yet. You may have answered them. This was more to tell you how much I liked the Mousse. I tried tofu mousse once and it was an epic fail!

    Thanks again!

  90. says

    Im sorry for maybe asking a wrong question…..what can we drink during this time? Diet sodas or just water. I did my preparation today and was just wondering about what to drink .

  91. Marge Essink says

    Hi Melissia, been wondering how leto adapted has been going for you since you restarted…
    So hoping to win next month and choose a vitamin!!!

  92. Ginger says

    I am starting the 3 day Keto this morning, but I was unsure as to how many cream cheese pancakes I can eat at one sitting. None of the recipes specify how much to eat.

  93. Naomi Wright says

    Hi Melissa,

    I thank the Lord for you!!! I love your blog, the beautiful pictures and you’re willing to share. One quick question: Can I have a Whey protein smoothie for breakfast? I work out and always need protein. Thanks in advance.

  94. Terry says

    Hi Melissa,I’ve been trying on my own to eliminate carbs and sugar from my diet for obvious health reasons and weight loss. I’ve been doing ok and have lost 30 lbs. Since Memorial Day. The more I research, however, I realize I really need to fully commit to Keto if I’m really to be successful in losing a total of 90 lbs. Your blog and recipes and advice are the first time anyone has really explained and encouraged. I’m starting tomorrow with the 3 day kickstart and am very much looking forward to following you for meal plans and menus. Thanks for making things understandable.

  95. Dana says

    I so appreciate you sharing your plans that I just went out to amazon to buy your cookbook…it’s my thank you. I desperately need to lose weight. Are your weekly plans in a printable format?

  96. says

    Hi,Melissa. Thank you for all the recipes,I know you get a lot of thanks from everyone already. Reading your blog, I also see you are interested in how your recipes works on everyone’s body.
    My husband has been on ” ideal protein ” diet for last 5 weeks and lost weight, he will soon be off the diet( I don’t think their package food is very healthy and he is getting tired of it and started to cheat here and there with carbs). So far he lost 15 lb but he should lose another 10- 15 lb( starting weight 225, today 210). I am trying to find a way to help him sustain weight or lose and also see a need to change our eating style over all when he goes off this diet.He seems to not believe in whats in your blog( he thinks to good to be true), I decided to experiment on myself. If this works for me, it should work for him. Yesterday I started 3 day kick start, wow ALL YOUR RECIPE is DELICIOUS and amazing. I’m getting keto Sticks today, so I will report when keto kicks in.

  97. Guest experiment says

    This morning I calculated my keto and signed up on my fitness pal food calculator as you suggested on your website. More I read about keto more curious I get…. Last two days I ate without thinking much about portions, but today I used all your delicious recipes and made combination of meals for the day and followed my macro numbers to almost exact numbers and grams. Which meant less snacks in-between meals in my case. I also have been drinking around 120oz of water( including coffee and herbal mint tea) everyday! Can’t wait to see what happens at tomorrow morning weigh in!

  98. Guest experiment says

    I completed 3day kick start, this morning I’m 3.4pounds less than when I started. Seems to me this is working very well, especially considering I get to eat delicious food using your recipe!
    Now I am ready to do week one! My husband is still not convinced, since he still have many packaged food left and he doesn’t want to waste it,LOL.But I have been letting him taste my yummy food,so it shouldn’t take too long to convert him.

  99. Guest experiment says

    This morning -0.6lb , and keto sticks said I’m in keto now which is nice but I was way too hungry yesterday, so I ate more today but still in low carb. Looking forward to weigh in tomorrow.

  100. Guest experiment says

    0.2 loss today and I was not hungry yesterday. So I think this is better to eat a bit more for my satiety , slower loss but more sustainable. I was able to talk my husband into eating bacon and egg this morning! Slowly easing him into converting. I want to be able to make a meal that whole family can enjoy instead of making many separate meals for each individual( way too much work!).

    • jenny williams says

      I Just started the kickstart on Friday and I had a headache for two days and I am now on my 3 day day of the kickstart and I am feeling pretty good. I start week One tomorrow and see how that goes . I need to loos 40 pounds by Nove 20th

  101. Guest experiment says

    Today is the 9 th day morning since I started 3 day kick start. Total of 4.6lb loss. 3 days ago I started to feel dizzy and sore throat( partially keto flue?), so I made beef bone broth and used lite salt all day yesterday and a lot of lemon in my tea and seems like it helped.last few days my husband has been loving the bacon and cream cheese pancake, creamy cauliflower on top of 10 minutes chile ( kind like a shepards pie?)and chocolate mousse for the dessert which is all considered no no for his diet plan.He has been carefully watching scale every day and he is still losing as much as his original packaged food plan. At this point he is still doing half and half and being skeptical but he can’t help himself to resist delicious and good looking food anymore!

  102. Frustrated says

    So, in regards to #9….(guys, look away now) I have been keto for about a month and a half now. Shark week came and went as normal….Normally if I even get cramps, it’s for the first day or two of my period and they are never that bad. About a week later I started getting really really bad cramps…to the point they were waking me up in the middle of the night. Someone suggested constipation but I didn’t think that was it because I was still going…just not as much, which is normal on a keto/paleo plan. 9 days after my normal period ended, I started again and it was just like the previous when it came to flow. After the first 5 days which is when it should have ended, it started getting heavier and has stayed that way since. I am now on day 13 of this second period with no indication of an end in sight. I have not had this experience in years and that was due to birth control that I was taking at the time. I am miserable and in more pain than I have ever experienced. I have energy thanks to the keto but I am in far too much pain to even think about working out and it sucks! I know you said you went thru some irregularity yourself but was it anything like this? Do you know people that have experienced this? I have tried searching the web but everything that pops up talks about their periods disappearing or getting 2 in one month at most, not what I am experiencing which is probably going to be closer to a month before I end.

    • says

      Just like when you were on the birth control, keto messes with your hormones at first – but in a good way, as it’s regulating them. Stay the course and it should even out in a month or two. I had a month like yours and it felt like shark week lasted the entire time, but it eventually stopped. Here’s a link to some discussions on keto and shark week over on reddit that might help ease your mind!

      • Jen says

        Thank you Mellissa. I guess I need to set up a Reddit account. Several people have directed me there for Keto forums for one reason or another. I try not to let it get me down but I have been fluctuating really badly since I started this WOE and I have a feeling it has a lot to do with the hormones not being balanced. I came off of a prepackaged, doctor recommended food plan that really knocked me outta whack and helped me discover that I do indeed have an under-active thyroid, which I have known most of my life because I have always felt hormonally off balance and could never lose weight. It is also genetic in my family but doctors never listened to me and at most would run the basic blood test to appease me which always came back normal…which is common…and when they did, they would lecture me about losing weight and hand me a prescription for diet pills or give me info on some fad diet. Now I am trying to fix it with Keto and natural remedies. I feel better than I ever have in my life on the energy front and that was almost an instant feeling after switching to Keto. I hope I balance out soon because I am 35-40 lbs down since mid-May (depending on my fluctuation for the week) and have about 100+ to go. The frustrating part is I have now lost the same 3-5 lbs repeatedly over the past 5-6 weeks and all I can think is that could have been 20-30 lbs closer to my goal weight! I even considered going back on that nasty diet even though I felt terrible because I did lose consistently. I have confirmed my macros with some others who are more experienced and they are just as boggled as I am about the bad fluctuation.

        By the way, I love your blog. I started following you on Pinterest probably about 2 years ago when I started in on the Paleo WOE. I only survived about 3 months of that before I fell off the wagon but I am back now and more ready than ever to finish losing this weight and be truly healthy! Anyway, I saw the name of your site on Pinterest and it made me giggle because that is so me. Your Jalapeno Chicken Wings are on my menu for tonight.

  103. Cheri says

    I am new to this! I had weightloss surgery and I am trying to kickstart my weight loss again. Can I substitue the coffee for tea?

  104. Samantha says

    Hi Melissa, im new to low carb eating, being a type1 diabetic carbs is all i know! In regards to
    Regulating my insulin do you think it would be better too; ‘ease’ myself into it? Slowly decrease the carbs over 3 days then do the 3 day kick start plan? And in regards to
    Suppliments are they something you should take from day 1? Like the magnesium etc? Thanks for such an informative blog☺️☺️☺️

  105. Guest experiment says

    UPDATE: Hi! It’s been 4 weeks already. I am still cooking keto and enjoying many delicious dessert too! I have finally convinced my husband to totally convert to keto food. It’s only been one week since he stopped using diet package food. He is very happy with the food he get to eat and still losing weight but much slower pace this week. That’s because I have been giving him larger portions as this is the first week for him. Since he was already on low carb diet prior to this, keto flue may be not as bad but still want to keep him happy and better transition experience. Meanwhile, I get to cook keto for the whole family and really enjoying the new way of eating and cooking. I have lost total of 6 lb but that was enough to prove to my husband eating bacon and butter is ok as long as we are on keto diet. I was only doing this to convert my husband since he doesn’t have any interest in nutrition or theory behind it, so what he sees is what he believes. 6 lb may not sounds a lot for 4 weeks but I was already below average weight , so it was a lot of loss for me. I think it’s a science 5-30-65 combination works on everyone. Now I just eat more portions of everything ,so we can still eat same food. Today, he had a once a week appointment with his ideal protein dietitian. Seems like they are not convinced that he can still continue to lose weight unless he eat their packaged food. I plan to continue sending him there for once a week appointment , so he sill have something to be accountable for. Next few weeks, I’m hoping he won’t be as hungry so I can start portion control his food without his knowledge, LOL.

  106. vanessa says

    I love your sense of humour and vigour when explaining the ketone thingy. I started it last year and lost 23 kgs/50 pounds in just under a year. Never looked back but I too have a sweet tooth when it comes to fruit and this took me out of ketones and my motivation took a downer. Back on track and its my day 3 and already in ketones. Put on 2 pounds since my cheating but I had never lost all my weight. Had 10 kgs still to go. My entire family and their spouses are ketone believers. I often found that if I increased my fat with bulletproofcoffee it helped me with my sugar cravings. Also I have found that keeping boiled eggs and chicken in the fridge helps with my nibbling. Use a lot of mayo. Eggs full you up. Thank you. Take are and happy Low Carb eating.

  107. Marie says

    Hi Melissa,

    As others have said your recipes are amazing, taste awesome and are family friendly. The fact that i can just come on here and pick something without having to calculate anything is wonderful. You have done all the hard work for everyone and it is so very much appreciated.

    I have been diagnosed with Psoriatic arthritis which means i have gone from an outdoor excercise nut to just a short swim every day. My weight has crept up over the past year from 65kg to 72kg which means my only source of maintaining it is now based around my diet.

    I know your recipes will make the transition from active to semi couch potato so much easier. Lowering my inflamation and getting me slim again is an added bonus.

    Can’t wait to tuck in and see the pds hopefully drop away.!

    • says

      Welcome Marie! Have you found that eliminating grains helps with your inflammation and pain? So sorry to hear about your diagnosis, but I hope that the menu plans help you reach your goals and find some relief! Keep us posted!

      • Marie says

        Thank you! My inflammation seems to be all hormonne based from pregnancy. If i miss one cycle i get cysts & swollen joints. Taking Maca Root & going to start Magnesium to see if it helps with keeping regular. I find low carb just makes me feel better all round & hoping for weight loss by really keeping it to under 20g. It has to now become a lifestyle rather than just maintenance i think.

        • says

          So sorry to hear about that Marie! I have found that eliminating grains, especially corn and wheat makes a big difference for me and how my joints feel. If I start indulging, not only do I gain weight and get very bloated, but within a few days my tendonitis returns and my joints (especially my fingers and hips for some reason) start to really ache again. If you haven’t already cut out all grains, you might try experimenting with it for a couple of weeks to see if that gives you further relief!

  108. says

    As from today….I will suffer 3 days (you say) and my hubby even more (maybe the cats will hate me). But I need to do this, just like you I’m bouncing up and down in weight. And my muffintop is growing to extremes above my jeans. So thank you for your information and mealplans. It makes it so much easier.
    I’ve only one question. I work in shifts and at 4.30 in the morning I can not eat my breakfast (lazy – I manage to get out of bed and into my car in 30 minutes ;-). Not even if I make it the day before…I just can’t swallow the stuff. But I have to eat something because I’m in my car for more than a hour. Can I have a liquid breakfast at those times?
    Maybe the answer is already on your website…I haven’t read it all yet.

    Thanx from the other site of the ocean…
    Cheesecountry (aka Holland ;-)

  109. Shay says

    I have never dieted but as I have gotten older my body doesn’t shed weight as it used to. My coworker introduced me to the ketone diet . I lost 10lbs the first month and 2 inches off my waist line . However on the third month we went on vacation and I gave in. It’s been over a month now and I’m really wanting to get back . During the month I was off the diet I had the worse PMS I have ever had. I didn’t even like being around me. Did this have something to do with the diet? If so now that I’m fixing to go back on it , is it going to be harder for me to get back into it? And my 14 year old son whom is a good size boy for his age wants to lose weight and build muscle . Hey is 5’11 and weighs in at 230lbs . Is this safe for him? He is asking for supplements to help him build up . I have read a lot of things about most of those and do not fill comfortable with letting him try those .
    Thank you for sharing its a great guide . -Shay

  110. Patti says

    Today is day one! Breakfast was delicious. So happy I found your blog and thank you for the recipes and especially the shopping list! You’ve left me with no excuses and actually a little bit excited to begin this 21 day adventure. This is huge. I’ve done Paleo before, felt good, but it didn’t last long term. My body needs to be low carb, no sugar, so again, thank you.
    Question: I do not see portions indicated on the menus. If they are they, accept my apologies! For example, is the pancake recipe for one person/one meal? I hope so! Also, I’m looking at the buffalo wings. How many wings for one meal? I’m asking because, a. I might just eat them all, and b. I have a family of 4 and want to cook for everybody and need to plan accordingly.
    Muchas Gracias!!

    • says

      Welcome Patti – I’m excited for you too! Don’t worry about portion sizes in the first three days, just eat what you need to be fully satisfied! There are portion sizes in the following meal plans though so you’ll be all set once you start week one!

  111. Gabriel Macedo says

    Hey great article! could you help me a little bit??

    i´ve been cutting carbs really low – 15g a day. i´ve kept my proteins in the 80g – 90g a day and my fats up to 120g, but i feel NOTHING, maybe a little mind foggines or dizziness. I used to be a carb heavy eater… no keto-flu symptoms seens really weird cause everybody talks about it. Today is almost my fifth day on low carb diet.

    i am pretty sure my carbs aren´t reaching 40 – 50 grams. That is almost impossible with the things i am eating. I don’t know what else could i be doing wrong!! do you have any considerations about my situation??

    Ty for your support!!

    • Jamie says

      Hi Melissa!
      I just stumbled across your AMAZING site! I am really interested in starting with the 3 Day Keto Kickstart. Do you have a shopping list for that?
      Thanks you!

  112. Laurie Landry says

    So many of the foods list i don’t eat sour cram, cream cheese, Avocados. Are these must? what can I substitute with. I have been drinking BPC for a few weeks hoping to up my metal alertness and energy as I am in a really bad place. Suggestions. Planning stages.

    • says

      Not a must, you can substitute larger portions of the foods you can eat or sub in any low carb and high fat items for snacks. There is a dairy free plan on the menu plan pages that might work better for you so I would look at some of the other plans and see how they could fit your needs better.

  113. Windy says

    Hi Mellissa! A big huge THANK YOU for making this transition an easy one! Today was my day 4 so I weighed this morning after following the three day kick start and I am down exactly 5 pounds. I understand that this is usually water weight, but who cares! I used the KetoStix today and am officially in KETO! I really appreciate all of the hard work you have put into this. The recipes are simple and delicious. I am beyond excited to continue this journey…45 pounds to go! Thank you, Thank you, Thank you!!!

  114. Erin says

    Thanks Melissa! I can’t wait to try this out. When you say 2-3 string cheese, do you mean 2-3 ounces? 2-3 individual packages?

      • Erin says

        Thanks Melissa for the quick response! I am so not used to eating this much. I hope my metabolism gets a jumpstart.

        I have one more question. You stress salt in this diet but I was wondering why you don’t recommend salted nuts. Is there a reason? I will just replace the almonds with string cheese if that is the case but I just can’t handle raw unsalted nuts. To me they taste like dirt! But I love salted ones so I was curious if we need the salt can I eat my salted almonds or pistachios? Just trying to figure out where the salt can be utilized. Thanks for all you help! Day 3 and going strong!

  115. Mandie says

    Hey, Melissa.
    My cousin and his family have been eating this way for a few months and are quite inspiring. I would love to start this, but I am breastfeeding my six month old and plan to continue breastfeeding for at least another six months. Is this way of eating healthy for a breastfeeding mama? If it is, should I expect the same withdrawal symptoms to happen to my baby?

    • says

      I’m no expert on this but it may affect your milk production or quality to restrict carbs that much while breastfeeding. Paleo, which is very healthy but allows more carbs like sweet potatoes and squash might be the way to go for now. But if you try keto let us know how it works out!

  116. Casey says

    I’d love to see a longer version of this (like the 7 or 14 suggested in the post.) I also like the details about substitutions as I don’t like spicy food and won’t be eating any buffalo chicken wings but could eat the cauliflower dish forever! : )

  117. Alaina says

    Thank you for this! I did low carb last year and fell off the wagon too. These recipes are so easy (I just made/ate the cream cheese pancakes, and they’re absolutely delicious!), and include a lot of things I already eat. I also don’t like spending a lot of time cooking, so these recipes are perfect.

    Thank you again for putting this together!

  118. Jody says

    Love this! So glad I found you! Your menus are great, you make it easy with the shopping lists, (now if I could just find someone to do the shopping for me ;-)) I usually fall off the wagon to easy, my usual excuse not knowing what to make, but with your menus and lists it gives me no excuse. I just started and am anxious to see how it goes. I have also started my exercise again!

    Thanks again for taking the time and effort to putting this all together!

  119. Mary says

    Thanks so much!! I’m doing the 3 day kick off and on the 3rd day started getting traces on my ketosticks. Dropped 3.5 bls so far (I know sometime it’s just water but it is encouraging). I love the menu on the 3 day…I could stay on it forever just because it is so easy and delicious LOL.
    I look forward to seeing new recipes : )


  120. Linda says

    Today is day 7 of the egg diet. I lost 5.5 pounds! Tomorrow i’m starting your three-day keto kickstart. Thank you so much for everything you do. this is very exciting, I’m in my late 50s and haven’t been able to lose a pound the traditional way. Youre an angel! thank you so much

  121. shirley says

    I’m glad I’m not the only one! I low carbed successfully for two and a half years, and in October took a conscious break, always knowing I would come back. I’ve put on more weight than I care to say in those 3 months, and it’s time to get back to the WOE that really makes me feel better!

    I’m also starting back at the gym since I feel tired and old and sluggish. I know in a few weeks on Keto, I’ll be feeling great again.

    Thanks and good luck to you!

  122. Carmen says

    I just stumbled upon your website after a friend recommended I try a keto diet. Carbs hate me (actually, they hate my thighs). I exercise 3-4 times a week and still can’t kick the last 20lbs of baby weight. Your blog is EXCELLENT!!!!
    We live overseas but I was able to find most of the ingredients and I am happy to say that today is Day #1 of my KetoDiet!!!! I’m super excited because your meals are quick, easy and look delish! Thank you so much for the recipes and info!!!

  123. Jessica says

    Thanks a bunch for this no nonsense menu! I have seen some very elaborate menus that include all those fancy ingredients and complex recipes but this is easy, tasty and I know will do the trick! My husband and I are finishing up day one and look forward to our results! Thanks again for taking the time to share this with us!

  124. Heather says

    Hi – I’m really excited to try this out! Your blog totally inspired me from the first few sentences as I feel the same way..have been low carb and gluten free for years and need to get my butt back in gear! I’m totally new to the keto way/method of eating. So any tips for a newbie would be great!

    Also, do you have anything to suggest any substitutions for avocados and buts as I am allergic? I love string cheese, but feel like I may burn out eating it as my only 1 of 2 snacks for the duration. Any suggestions would be much appreciated!

    Thanks :)

  125. Carmen says

    OMG! This is AMAZING!!! I am week 2 on my ketogenic diet and the weight is POURING off!!! It so easy!!! I love your menus and I’ve made so many things in the last two weeks that are DELICIOUS!!! Eating my chori-pollo now and my favorite breakfast treat are the cream cheese pancakes!!!
    I”m proud to say that I have gone from 181lbs to 173lbs in 10 days!!!
    I’ve been logging all my foods and i’m averaging about 25g carbs/day and I feel AMAZING!!!!
    Thank you! Thank you! Thank you!!!!

  126. CB says

    love your blog!! thanks so much for putting together these simple plans/recipes!! I’m on day one of the 3 day now…curious because in MFP, it’s telling me that I’m getting in 35 NET carbs for today…no where close to 20 :( I’m only having one recipe of pancakes to split during the day. should I eliminate something??? thanks!!

    • says

      I don’t use mfp because it is almost never accurate on carbs for me. Every ingredient in this plan is individually documented and calculated by me so I know they are accurate. That being said, if some of the brands you are using have more sugar or carbs in them then you could be getting more than the plan calls for. If you’re going over then yes, you should eliminate any excess carbs, maybe by cutting out snacks and desserts.

    • Brandy says

      MFP only counts total carbs, therefore it’s going to show that you’re carb intake is slightly higher because it doesn’t subtract fiber & sugar/sugar alcohols.

  127. Laurie says

    I just found your blog searching for ‘keto’ because I was curious to see what it was all about. That water bit was hysterical! :) I love to cook and there’s lots on yummy things going on around here. Thanks for sharing your recipes.

  128. Jennifer johnston says

    Melissa I stumbled upon your site today and am so thankful that I did!!!! I’m starting this 3 day keto jump start today!!! I have 50 lbs to loose and I want my energy back and I want my life back!!!! Tired of being tired!! I love that you have gluten free recipes as my son was diagnosed with Aspbergers a year ago (high functioning autism) and I let my self go! I’ve got to get heathy so I can help my son so we can be on this journey together!!!! Thank you so much Melissa!!!

  129. says

    Hi Melissa!

    Can’t wait to start…I do have a question…How long gone she I be on this Keto Diet?..Like can I Stay on This Diet for l8 periods of Time?

  130. courtney says

    Ok so what about gummy vitamins. It’s hard for me to down tons of pills so I eat the gummy vitamins. Will that hurt my ketosis?

  131. Hazzerh says

    Morning all

    Love this blog – great info, thanks!
    So have tried Aitken’s diet (not very seriously) before but never looked into how it actually works and the processes your body goes through with food you eat and energy you use. find Keto fascinating and learning alot…on day 4, ketostix showed ‘traces’ last night. One question, i’m finding it really hard to up the fat content of my food. I like ‘clean’ foods without too many sauces, additives etc, Any tips for keeping protein low but still eating well? Carb cut to sub 10g per day and aiming to keep it at that for first fortnight.

    Advice gratefully received…

    *Generated by [Keto Calculator]( 8.3*

    29/F/5’5″ | CW 154 | 31% BF | Lightly active

    * 1174 kcal Goal, a 40% deficit. (867 min, 1957 max)
    * 10g Carbohydrates
    * 75g Protein (64g min, 106g max)
    * 93g Fat (59g min, 179g max)


  132. kathy says

    How long do those cheesecake pancakes last. If I made them on a sunday night, would they last me a week if they are refrigerated? Thank you!

  133. Asia says

    Miss Mellissa…. I was doing *so well* with keto eating last summer and dropped some weight, but all the old (bad, bad) habits started sneaking in and I’m in one heck of a pickle. Just wanted to say “thanks” for this jump-start… Hopefully this will help me remember what I’m SUPPOSED to be doing. Got a long slog ahead of me, but I have hope I can make it. Your site is so, so helpful, and I really appreciate all you do. Thank you.

  134. aliya says

    i substituted the egg with chia seeds and the carb count shot up to 7 gms per 2 small pancakes…im trying to do the 3 day keto but seem to go wrong somewhere.please can u suggest what i do as i love these pancakes and dont like the eggy taste..thanks xx

  135. aliya says

    Thank you for your prompt reply.regarding the chia seeds pancakes, when i created the recipe on myfitness app fibre came up as zero..(dietary fibre) there was no other fibre on the nutritional info. .am i missing something??
    Thank you..x

  136. Shawn Lozano says

    Hi! I’m contemplating taking on the Keto lifestyle change, but am concerned that preparing 1 meal for me and then a different meal for my DH and finicky 13yo DD will be an anchor around my neck. I already dislike cooking and my crew is not going to cooperate and join me in this journey. Any words of wisdom or is this going to be one of those “put on your big girl panties, Shawn, and deal with it” kind of situations. I just see myself being sabotaged from day one. Anyone else in a similar situation? How did you go about it?
    On a different note, thank you so much for the recipes and meal plans that you’ve posted. It seems like it could get overwhelming trying to balance the various portions of fat, carbs and proteins. Having the meals laid out on a daily basis seems so much easier to wrap my head around.

    • Alisha says

      I dreaded having to prepare two meals at a time because my family wouldn’t be interested in taking on my new eating plan BUT the recipes on IBIH are delicious and my family has enjoyed them right along with me. (and then a couple of hours later they eat a sandwich and I just watch with spiteful eyes)

      • says

        Ha! Don’t even get me started Alisha! Mr. Hungry will eat whatever healthy low carb dinner I made and say it was delicious, then help himself to a pint of ice cream and eat THE WHOLE THING right in front of me! Now when I occassionally make low carb cookies or treats I let him have one and then it’s HANDS OFF because he can (and does) eat whatever he wants!

  137. Jessica says

    For the pancakes n day one breakfast is it just one servining, which accoridng to the recipe is one 6 inch pancake?

    • says

      As I state in the post on the three day kickstart you eat as much as you want as long as you don’t go over 20 g net carbs. I list the serving as one so its easier to keep track of the nutrition data.

  138. Kimber says

    I am allergic to eggs and milk and every derivative, any menu suggestions for helping me with the low carb gluten free lifestyle.

  139. Annette says

    Thank you, I am still worried about switching out thing and tracking but I will do my best, I happen to be a picky eater I think and have trouble with spicy or some veggies, but I am working that out. Thank you again.

  140. Rachel says

    I have a question…..I’d like to follow your recipes and plans, but I don’t drink coffee. I can’t do HWC. I HATE egg yolks and mayo doesn’t sit well in my tummy. Can I:
    1. drink tea (hot or cold) with lemon
    2. Skip HWC
    3. Skip egg yolks
    4. Skip mayo
    Thanks for any and all feedback!

  141. Ugster says


    Do you have any suggestions for Vegetarians (who cant eat meat or eggs or fish) but dairy products ok.
    I want to start on keto plan please.



    • says

      Do a search on Pinterest or Google for Vegetarian keto recipes and you’ll find lots of options. Then use them to put your own plan together that fits your personal eating needs.

  142. alisha says

    My daughter and I started low carb dieting/no flour,no sugar 6weeks ago. During that time I lost a total of 4 lbs. It was so frustrating because it felt like I should be losing more. So, in our search to figure out what we were doing wrong we found this site. We started with the 3 day plan!!! It has been wonderful. Every single recipe you provide has been absolutely Delicious. I have felt the most satisfied on your plan and as of day #2 I have already lost 6 lbs. 6!!! I worked 6 weeks just to lose 4!!!
    Thank you sooooo much for leading the way to a better us!

  143. Amelia says

    Hi Melissa! So I went on ideal protein to lose weight before my daughter’s wedding. It was great! I loved the products and of course I loved losing 64 pounds. HOWEVER, after the wedding I started to enjoy drinking again. And since July 2014, I have gained 34 pounds. I have yo-yo’d with IP but after the taste of real food it is very difficult for me to stay on track. I know it works but after 3 weeks losing 9 pounds I end up eating a whole pizza! Anyway, I love all of your insight to keto. How do you think your suggestions will work if I am throwing in a IP packet for snack instead of say almonds? I just want to feel better again and not spend $100 every week on IP. Thanks for your time and commitment to helping those of us who are weak!

  144. t.b. says

    Do not eat sugar free unless it’s made with stevia. My daughter had aspartame poisoning, I know what I’m talking about. Most sugar free products have Aspartame, acesulfame k, or chlorine in them! This will poison your body.

  145. Lisa says

    Is there a trick to printing out the 3 Day Keto Plan and recipes? I tried printing, but I got all the ads and comments and then cancelled the print job because it was using too much ink and paper. Sigh. Thanks, by the way, for the plan. It looks delicious and I can’t wait to try it.

    • says

      I’ll have to remember to go back and add a downloadable dropbox document for that, meanwhile you can cut and paste the menu itself into a word document and then print it!

  146. mrsJ03 says

    Hi absolutely love your site, your recipes are fantastic and I use your site regularly. I was so so disappointed to see the term ‘shark week’ in your description re: hormonal changes when first starting a Keto WOE. It is such a revolting saying, what is wrong with menstruation or period? It is my mission to wipe this saying out haha.
    Thank you so much for all the effort and time you have put into this site and your recipes, I share it as much as possible :)

    • says

      I see your point – but at the same time some people are squeamish about the normal terms and when I first heard shark week I laughed out loud so I thought it might be fun to inject some humor into a sometimes totally humorless subject, especially for people who have really painful and debilitating cycles every month. Glad you’re enjoying the site though and thanks for letting me know! :)

  147. nancy says

    I have tried the cream cheese pancakes and they never seem to turn out. They get stuck and fall apart. Are they supposed to be very thin? What am I doing wrong

  148. tracy says

    Hi new to this low carb diet just got done reading ur blog and wanted to know what does ketosis mean?????..thanks for the weekly menu plans can’t wait to try to them

  149. Jenn says

    On this 3 day plan do you HAVE to eat all of those foods listed per day. I had breakfast (coffee, pancakes, bacon) and I am still full. I don’t think I would be able to eat everything listed for day 3.


  1. […] Your 3 Day Keto Kickstart and Menu Plan – I Breathe… I’m … – I am starting your 3 day kick start menu today (again) and was wondering, how do you calculate the carbs in sugar free syrup … I am excited to try your version of the keto diet! My husband started this last year and lost a bunch of weight. I then joined him and lost a bunch of weight too … […]

  2. […] So, I have been reading this other blog that says as we ease in to grain free (which sorta is like low-carb/no carb) we are going to need to be aware of symptoms our body might have as we “detox” from grains.  Who knew?  Am currently reading Melissa Sevigny’s I Breathe I’m Hungry’s article on Keto Kickstarting. […]

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