Your 3 Day Keto Kickstart and Menu Plan

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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:

  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. EAT. ENOUGH. SALT. 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.
  4. DRINK LOTS OF WATER. THEN DRINK MORE WATER. THINK YOU’VE HAD ENOUGH? I DON’T CARE, GO DRINK EVEN MORE WATER. 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.)
  5. 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 or less a day. LEARN IT! It’s tough love time people, trust me on this.
    sugar
  6. Simplify for success. 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. Read labels!!! 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.
     
    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 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

Breakfast:

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

Snack:

2-3 String Cheese

Lunch:

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

Snack:

Half an avocado with lite salt and pepper

Dinner:

Classic Buffalo Wings
sugar free blue cheese dressing
celery sticks

Dessert:

1 serving Chocolate Mousse or Chocolate Truffles (optional)

Day Two:

Breakfast:

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

Snack:

Half an avocado with lite (potassium) salt and pepper

Lunch:

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

Snack:

12 almonds and/or 2 string cheese

Dinner:

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

Dessert:

1 serving Chocolate Mousse or Chocolate Truffles (optional)

Day Three:

Breakfast:

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

Snack:

12 almonds and/or 2 string cheese

Lunch:

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

Snack:

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

Dinner:

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

Dessert:

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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  1. Laurie
    Laurie01-07-2014

    Thanks so much for sharing these menus!! I would love to see more keto adapted menus!! :)

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      You’re welcome Laurie, I’m on it!!!

      • amber
        amber04-22-2014

        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!

  2. Brianna @Flippin' Delicious
    Brianna @Flippin' Delicious01-07-2014

    Thanks so much for putting this together. I’m gluten-free but haven’t ever done a keto diet and am excited to try it! I’d love a 7-day plan, anything to make the transition easier.

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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!

  3. sweet t
    sweet t01-07-2014

    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!!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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!

  4. Gayla
    Gayla01-07-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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!

  5. Jan
    Jan01-07-2014

    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 :)

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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!

  6. Laura
    Laura01-07-2014

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

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      UGH, I do that all the time Laura! Hopefully the menu plans and shopping list will keep us BOTH organized! ha ha!

  7. Marisa
    Marisa01-07-2014

    Thank you for sharing such great info! Love your sense of humor, too!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      Thanks so much Marisa, I try to bring the funny occasionally but sometimes I think I crack myself up more than anybody else! :)

  8. Jan
    Jan01-07-2014

    Thank you so much! I would LOVE to have more menus!

  9. Teresa
    Teresa01-07-2014

    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! :)

  10. Nancy Wardlow
    Nancy Wardlow01-07-2014

    Thank you so much Melissa. Your menus are a light at the end of my tunnel! Please keep them coming.

  11. Jessica
    Jessica01-07-2014

    I would love love love to see more meal plans & shopping lists!

  12. Jessica
    Jessica01-07-2014

    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!

  13. Tammy
    Tammy01-07-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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!

  14. Maria
    Maria01-07-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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! :)

  15. Mary Mullins
    Mary Mullins01-07-2014

    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
      Kathy01-08-2014

      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.

      • Mellissa Sevigny
        Mellissa Sevigny01-08-2014

        Welcome to Keto Kathy! I’ll be working on the menu plans this week to start posting in Saturday!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      I’m so glad Mary! I’m excited to create the 7 day plans and to have everyone updating each other weekly on our progress – this is going to be fun!

  16. shirley
    shirley01-08-2014

    Venues and shopping lists please.

  17. Becca from It's Yummi!
    Becca from It's Yummi!01-08-2014

    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 :/

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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. :(

  18. Lisa
    Lisa01-08-2014

    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!!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      Hooray! Welcome aboard! More menu plans coming soon – can’t wait to get started!!!

  19. Laura
    Laura01-08-2014

    Yes! Menu plans would be ginormusly (is that a word?) helpful!

  20. Lisa
    Lisa01-08-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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
        Lisa01-09-2014

        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. :)

  21. Brianna
    Brianna01-08-2014

    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!!!

    Thanks!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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! :)

  22. Lora
    Lora01-08-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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!

  23. Jessica
    Jessica01-08-2014

    This is EXACTLY what I needed today. Cannot thank you enough!

    A 7 or 14 day plan would be SO helpful! Your website ROCKS!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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!!!

  24. Vicki
    Vicki01-08-2014

    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.

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      Great Vicki! I will be posting new 7 day meal plans and shopping lists soon so stay tuned!

  25. Carolyn
    Carolyn01-08-2014

    This is encouraging. Thanks. I’d love a 7-day menu plan.

  26. Kelly
    Kelly01-08-2014

    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.

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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!

  27. Kathy
    Kathy01-08-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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!

      • Margaret
        Margaret02-01-2014

        Is it OK to add crystal light to the water?

  28. jodee
    jodee01-08-2014

    I would love more recipes meal plans and macros counts! This is awesome! !!

  29. Lynda
    Lynda01-08-2014

    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??

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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!

  30. Sarah
    Sarah01-08-2014

    Melissa, I would love a shopping list! Even a basics list would be great! :)

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      Not sure how I’m going to structure it yet, but it’d definitely happening. Maybe a suggested pantry and then a list of fresh ingredients every week – I’ll work on it!

  31. Tina
    Tina01-08-2014

    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!!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      Thanks so much Tina, I hope you’ll keep us posted on how you and your hubby do! I’m going to be posting 7 day menus and shopping lists on Saturdays so stay tuned!

  32. Tammy
    Tammy01-08-2014

    I am very interested in shopping lists and extended menus!!!

  33. Jackie
    Jackie01-08-2014

    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.

  34. Heidi
    Heidi01-08-2014

    PLEASE DO MORE MENUS!!!!

    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!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      I’M ON IT HEIDI! :) New 7 day menu and shopping list coming at you every Saturday for at least a month to see how it goes! Keep us posted on your progress!

  35. Shel
    Shel01-08-2014

    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.

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      Interesting about the gentle exercise to get over the detox portion, I hadn’t heard that before but will try that this time!

  36. Wendy
    Wendy01-08-2014

    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!!

    Thanks

  37. Marion Harvie
    Marion Harvie01-08-2014

    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

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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!

  38. Stephanie
    Stephanie01-08-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      Yum, I love tuna steaks! Glad you’re enjoying the plan, working on some longer ones as we speak! Thanks for the comment!

  39. Meghan
    Meghan01-08-2014

    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!!

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      Thanks Meghan, and you work fast – I like that! The future meal plans will definitely be keto friendly so check back on Saturday for more!

  40. Cat
    Cat01-08-2014

    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.

    • Mellissa Sevigny
      Mellissa Sevigny01-08-2014

      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!

  41. Amanda
    Amanda01-08-2014

    I would LOVE to see more menus! It is awesome to have something to go by.

  42. Shawna
    Shawna01-08-2014

    I’m in!!!

  43. Jayjay
    Jayjay01-08-2014

    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.

    • Mellissa Sevigny
      Mellissa Sevigny01-09-2014

      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!

  44. movita beaucoup
    movita beaucoup01-09-2014

    Mellissa, this is an epic post! (In other words, I love and admire you.) And I’ve loved reading all the comments – you’ve struck a chord.

    Happy 2014!!

    • Mellissa Sevigny
      Mellissa Sevigny01-09-2014

      Thanks so much MB! Does this mean you’re going to forsake the buttercream frosting and join us???? ;)

      • movita beaucoup
        movita beaucoup01-09-2014

        Um… no. My body would shut down. It basically runs on candy.

        • Mellissa Sevigny
          Mellissa Sevigny01-10-2014

          Don’t know how I missed this earlier but just saw it and it made me LOL. Good thing the ballerina gig keeps you so fit! :)

  45. Donna
    Donna01-09-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny01-09-2014

      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!

  46. mary
    mary01-09-2014

    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.

    • Mellissa Sevigny
      Mellissa Sevigny01-09-2014

      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!

  47. Nella
    Nella01-09-2014

    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!

  48. Kelly
    Kelly01-09-2014

    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

    • Mellissa Sevigny
      Mellissa Sevigny01-10-2014

      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!!!

  49. Becky Z
    Becky Z01-09-2014

    Thanks for this info! I would love to see more menus with counts and shopping lists!

  50. Lindacc
    Lindacc01-10-2014

    Yes, more keto weekly menus please!!

  51. Brittnee
    Brittnee01-10-2014

    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.
    Thanks
    Brittnee

    • Mellissa Sevigny
      Mellissa Sevigny01-10-2014

      Hi Brittnee, it’s probably an issue with the zipped file – email me at sevigm@yahoo.com and I’ll send you the unzipped filed directly to that email. Thanks!

  52. Sandy
    Sandy01-11-2014

    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.

    • Mellissa Sevigny
      Mellissa Sevigny01-12-2014

      I’ll look into the L-Glutamine Sandy, thanks so much for the recommendation!!!

  53. Ashley
    Ashley01-11-2014

    Love it!!

  54. Janis
    Janis01-12-2014

    So glad to have stumbled across this! Refreshing!

  55. Barefootcookingirl
    Barefootcookingirl01-13-2014

    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! :)

    • Mellissa Sevigny
      Mellissa Sevigny01-13-2014

      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!!! :)

  56. Denise
    Denise01-13-2014

    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*

    • Mellissa Sevigny
      Mellissa Sevigny01-13-2014

      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!!!

      • Denise
        Denise01-14-2014

        Thanks! You don’t just give out awesome recipes but great advice as well. xo

  57. Hotch
    Hotch01-15-2014

    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 ???

    • Mellissa Sevigny
      Mellissa Sevigny01-17-2014

      Sorry, I haven’t experimented with anything like that but if you search vegan sites you’ll find thing like cashew cheese, etc. that might be what you are looking for!

  58. Hotch
    Hotch01-15-2014

    Sorry for typo’s, using “smartphone” hah !!!

  59. Michele
    Michele01-17-2014

    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.

  60. Jan
    Jan01-18-2014

    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 :)

  61. Kristin White
    Kristin White01-23-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny01-29-2014

      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… :)

  62. Debby Robic
    Debby Robic01-24-2014

    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!

  63. Monica
    Monica01-26-2014

    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.

    • Mellissa Sevigny
      Mellissa Sevigny01-29-2014

      Great visual Monica – it’s definitely a battle! I hope the 3 day plan gets you started and on the road to losing that 20lbs. It’s possible – you can do it!

  64. Kimberly
    Kimberly01-26-2014

    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?

    • Mellissa Sevigny
      Mellissa Sevigny01-29-2014

      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.

  65. Monica
    Monica01-29-2014

    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!!!!

    • Mellissa Sevigny
      Mellissa Sevigny01-29-2014

      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!

  66. Teresa
    Teresa02-08-2014

    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!

  67. Lindacc
    Lindacc02-10-2014

    I maybe early keto brained but did I miss the link for the 3 day kickstart shopping list? Trying to put together a Keto binder.

    • Mellissa Sevigny
      Mellissa Sevigny02-10-2014

      You didn’t miss it Linda, it was a feature that I added later when I started the 7 day plans!

  68. Dee Wilderness
    Dee Wilderness02-12-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny02-13-2014

      Yay! Congrats Dee and thanks for letting me know – hope you continue to see excellent progress with the rest of the plans!!!

  69. Tina
    Tina02-16-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny02-17-2014

      You’re welcome Tina, I hope that this helps you get into ketosis and reach whatever your goal weight is!

  70. Patricia
    Patricia02-16-2014

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

    • Mellissa Sevigny
      Mellissa Sevigny02-17-2014

      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!

  71. Lori
    Lori02-26-2014

    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?

  72. shannon j
    shannon j03-04-2014

    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

  73. Ella
    Ella03-06-2014

    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 :)

    • Mellissa Sevigny
      Mellissa Sevigny03-06-2014

      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!

  74. Jean
    Jean03-07-2014

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

    • Mellissa Sevigny
      Mellissa Sevigny03-08-2014

      Thanks Jean – I’m excited for you and looking forward to keeping up with your progress!!!

  75. Jan Helzer
    Jan Helzer03-09-2014

    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.

    • Jan Helzer
      Jan Helzer03-09-2014

      Spell check is not my friend… Keto and low
      cARb

  76. Jes
    Jes03-17-2014

    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!

  77. Meggers
    Meggers03-18-2014

    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?!?!

    • Mellissa Sevigny
      Mellissa Sevigny03-19-2014

      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!

      • Meggers
        Meggers03-24-2014

        Thank you!

  78. Jessica
    Jessica03-22-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny03-23-2014

      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!!!

  79. Christina
    Christina03-23-2014

    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
    Christina

    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 ;-)

    • Mellissa Sevigny
      Mellissa Sevigny03-23-2014

      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!

  80. TINA
    TINA03-23-2014

    MY HUSBAND AND I WENT ON LOW CARB IN JANUARY AND DOING WELL. I HAVE BEEN EATING AN APPLE A DAY AND ADDED STRAWBERRIES AND STRAWBERRIE VINAGRETTE DRESSING TO SALADS ,WHICH I LOVE. KEEPING AN EYE ON THE CARBS IN THAT. BUT I HAVE BEEN ON A PLATAU FOR A BIT AND FORGOT HOW KETOSIS WAS SUCH A BIG PART OF THIS, I AM INSPIRED TO REDUCE MY CARBS A BIT MORE AND SEE IF THAT HELPS. THANKS

    • Mellissa Sevigny
      Mellissa Sevigny03-23-2014

      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!

  81. Jules
    Jules03-23-2014

    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 :)

    • Mellissa Sevigny
      Mellissa Sevigny03-23-2014

      I just love coffee and it’s a common breakfast beverage but feel free to leave it out or replace it with the carb free beverage of your choice!

  82. Dor
    Dor03-27-2014

    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?

    • Mellissa Sevigny
      Mellissa Sevigny03-27-2014

      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!

  83. Carol
    Carol03-28-2014

    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!

  84. Kathya Kalinine
    Kathya Kalinine04-04-2014

    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!!!

    • Mellissa Sevigny
      Mellissa Sevigny04-04-2014

      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
        Kathya04-05-2014

        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!!!

  85. Christina
    Christina04-07-2014

    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!!!

  86. Amy
    Amy04-08-2014

    Keto calculator doesn’t seem to be working for me. :/ Have another suggestion?

    • Mellissa Sevigny
      Mellissa Sevigny04-08-2014

      Sorry Amy – just work on keeping your carbs below 20g and see how you do!

  87. Daniele
    Daniele04-08-2014

    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!!!

  88. Alicia
    Alicia04-10-2014

    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!

  89. Merry
    Merry04-18-2014

    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.

    • Mellissa Sevigny
      Mellissa Sevigny04-19-2014

      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.

  90. Tess
    Tess04-18-2014

    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.

    • Mellissa Sevigny
      Mellissa Sevigny04-19-2014

      Funny you should mention smoothies Tess, I’m going to post one that we make all the time – just need to get some pictures of it first so stay tuned!

  91. Lara
    Lara04-28-2014

    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?

    • Mellissa Sevigny
      Mellissa Sevigny04-28-2014

      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
        Lara04-28-2014

        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!

  92. Elissa
    Elissa04-28-2014

    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!

  93. Bethany
    Bethany04-28-2014

    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
      Lara04-29-2014

      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!

  94. Mary
    Mary05-05-2014

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

  95. Netta
    Netta05-06-2014

    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.

  96. Mary
    Mary05-07-2014

    On day 3 and down 4 pounds. In keto by 2 day. I’m so excited.

  97. Stacey
    Stacey05-21-2014

    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! :)

  98. jenn
    jenn06-02-2014

    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

  99. Bj
    Bj07-12-2014

    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

  100. susan
    susan07-15-2014

    Is diet soda a no-no?

  101. Holly
    Holly07-20-2014

    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.

    Holly

    • Holly
      Holly07-20-2014

      Ok I can’t have Tuna. I am severely allergic. Can I sub for chicken salad???

    • Mellissa Sevigny
      Mellissa Sevigny07-22-2014

      If you need more calories, go for it – but keep the carbs below 20 to start or you may get kicked out of ketosis.

  102. Patty
    Patty07-22-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny07-22-2014

      Congrats on the loss Patty, and on cutting way back on the processed foods! :)

  103. Robin
    Robin07-27-2014

    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.

  104. Hillary
    Hillary07-28-2014

    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!

    • Mellissa Sevigny
      Mellissa Sevigny07-28-2014

      Keep track for the sake of your carbs, but you can eat until you are full on the three day plan so eat them all if you want to!

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