My FREE 3 Day Keto Diet Plan with menu and recipes will get you into ketosis FAST, so you can start losing weight immediately! Set yourself up for success and scroll down to get all of your how to start keto questions answered below.
Thousands have used this free keto diet plan as an easy way to get started on the ketogenic diet – then have gone on to achieve their long term goals with incredible weight loss by using my 12 weeks of free keto meal plans with recipes for ketogenic meals and shopping lists included.
You can do it too!
Read on to find everything you need to know about the keto low carb diet in an easy to understand format, and get started today!
Table of Contents
- How to Succeed on the Keto Diet Plan…
- Basic Strategy for Getting into Ketosis Fast
- Free Keto Diet Resources
- Frequently Asked Questions – How to Start a Keto Diet
- How Many Carbs Should I Eat to Get into Ketosis?
- How Long Will it Take me to Get into Ketosis?
- How Will I Know if I’m in Ketosis?
- What is Keto Flu? Will I have keto flu symptoms on this plan?
- Do I need to track my macros for this keto diet plan to work?
- What foods should you avoid on a keto diet?
- What CAN you eat on a Keto Diet?
- 3 Day Keto Diet Plan in Summary:
- 3 Day Keto Menu Plan for Getting into Ketosis
- What do I do now that I’m in Ketosis?
How to Succeed on the Keto Diet Plan…
Some of you may be new to keto 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 or keto dieting.
EAT ENOUGH SALT
I’m going to say that again so pay attention.
Eat enough salt!
When you eat keto 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.
Salted bone broth or stock is a great way to replenish your electrolytes while on the ketogenic diet. 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.
DRINK A LOT OF WATER
How much water do you need to drink on keto?
A LOT.
Think you’ve had enough? Wrong.
GO DRINK 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 THE 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 or are working out heavily.)
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 using this simple keto diet plan. Give your body time to adapt to it so you can function. THEN you can worry about fine tuning, deciding if you need to count total carbs, or if you’re eating the healthiest fats (olive oil, avocado oil, coconut oil, etc.) 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.
READ LABELS – Don’t assume anything is a free food!
All brands are not created equal. Sometimes (but not always) you have to pony up on the keto diet 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.
Garlic, onions, lemon juice, balsamic vinegar, mushrooms, berries, and yes even some herbs and spices – 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.
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.
This one is strictly for the ladies out there.
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.
Basic Strategy for Getting into Ketosis Fast
The basic strategy on this 3 Day Keto Menu Plan is:
a) never get too hungry
b) stuff your face full of delicious, high fat, very low carb foods often
c) eat until you are full
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.)
If you follow this plan you can be confident that you will get into ketosis quickly!
Free Keto Diet Resources
If you have anxiety about eating more fat, or wonder if going keto will raise your cholesterol, here is a list of links to some great resources on the science of the Keto Diet, how and why it works, testimonials & success stories, etc.
Everything about Keto (Reddit Forum)
Keto FAQ (r/keto)
Keto Video Compilation (collection of free videos from around the web)
Low Carb High Fat for Beginners (website)
Guide to Ketosis (website)
Frequently Asked Questions – How to Start a Keto Diet
How Many Carbs Should I Eat to Get into Ketosis?
Eat 20g or less of 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 carbs 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.
It won’t be easy at first, but you NEED to stay the course. Your body is going to be like an angry child having a tantrum – IT WANTS SUGAR, PASTA, PIZZA, POTATOES, OR RICE 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, (keto friendly snacks like 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!
Eat 20g net carbs (or less) a day on the Keto Diet. LEARN IT!
It’s tough love time people, trust me on this.
How Long Will it Take me to Get into Ketosis?
On average it takes most people about three days to get into ketosis using this free keto diet plan. If you are very resistant or have never done keto before, it may take you as much as five days so hang in there.
How Will I Know if I’m in Ketosis?
I recommend that you 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.
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 below.)
If you decide to stay on a keto diet for a longer time, you may want to invest in a blood glucose monitor (I like and use the Keto Mojo model) that will give a more accurate picture of how much ketones and glucose are in your blood.
What is Keto Flu? Will I have keto flu symptoms on this plan?
Yes. But DON’T PANIC.
If this is your first time doing keto 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 of this Keto Kick Start Plan.
You may experience headaches, bone deep fatigue, irritability, dizziness, nausea, and more, depending on your body.
Hang in there, it’s worth it! The first three days on the Keto Diet 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 – especially if you have a pre-existing condition like diabetes and are on medication to control your blood sugar.
Most symptoms of keto flu can be alleviated by supplementing electrolytes and drinking enough water.
Do I need to track my macros for this keto diet plan to work?
In a word, no. Not on this plan anyway because I’ve done all the tracking for you.
This 3 day ketogenic meal plan is Low Carbohydrate / Moderate Protein / High Fat in order to get you into ketosis quickly. You can fine tune and track macros once you’ve gotten the hang of it – or continue with my 12 weeks of free keto meal plans which, like this one, have done all the counting and tracking for you – it couldn’t be easier.
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.
What foods should you avoid on a keto diet?
This is not an exhaustive list but these are some of the main things you need to avoid eating when on a keto diet:
Beans and legumes
Potatoes and sweet potatoes
Grains like wheat, corn, rice, and cereals
Sugar and natural sweeteners like agave, honey, and maple syrup
High sugar fruits
Starchy vegetables like butternut squash, plantains, and yucca/cassava
What CAN you eat on a Keto Diet?
There are endless combinations of food and it really depends on your personal preference.
Here is a brief list of foods that are excellent on a keto diet (There are many more):
Animal proteins like chicken, beef, pork, lamb, turkey, fatty fish
High fat dairy (sour cream, heavy cream, aged cheeses, keto friendly ice cream)
Non-starchy vegetables like broccoli, zucchini, greens, cauliflower, and cucumbers
Low-sugar berries like raspberries, blackberries, strawberries and blueberries in moderation
3 Day Keto Diet Plan in Summary:
Consume 20g or less of net carbs per day on this keto menu plan, 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!
3 Day Keto Menu Plan for Getting into Ketosis
This free keto diet plan should be more than enough to get you started on the ketogenic diet, and well on your way to losing weight and feeling great!
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.
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 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
Easy Keto Tuna Salad
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 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 bro
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 Truffles (optional)
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.
What do I do now that I’m in Ketosis?
Finished with the kickstart? Congratulations! Now continue on your keto journey with the Week One Keto 7 Day Meal Plan and Shopping List!
Diadra Hinton says
Melissa, I started my diet Sunday and this morning on Tuesday I was down 4 lbs. thank you thank you thank you. I feel so good.
Mellissa Sevigny says
That’s great news Diadra, thanks for sharing your progress!
Linda says
After being told that I’m pre-diabetic (sigh) – I was feeling a little daunted about hitting the low-carb diet at full speed. 3 day jump start is right on time! And – big bonus – uses things I already have in the kitchen. Thx!
Mellissa Sevigny says
Sorry to hear about your diagnosis Linda – hopefully getting your carbs down will make a big difference for you. Keep us posted on your progress!
Prem Haripersad says
Just a quick Question re 5 day egg fast and the 3 day starter can you include intermittent fasting 16/8
Ashley says
I just re-started after over a year off track. I previously used a low carb/keto lifestyle to lose more than 40 lbs and keep it off for several years. Then I let life take over and the scale showed a weight I’ve never seen before! I knew immediately I had to ditch the “plan” I was trying and failing to use and go back to what works. I started this 3 day plan Wednesday and already feel so much better! The scale is down 1 lb already and I’m sleeping through the night, not getting up a billion times to pee and even waking up before my alarm! I can’t wait to get the weight back off and keep it off! You can’t fail with this if you keep it simple!
Mellissa Sevigny says
Thanks so much for sharing your experience Ashley – sounds like you are back on track and ready to crush it! 🙌🏻
Carol says
Ham and cheese pancake roll up. You don’t say how much ham and cheese to put on?
Hannah says
Wondering the same thing. I believe she says to eat until you are satisfied, not full and to use common sense to keep the carbs under 20 g with flexibility on the rest
Maria says
I have an egg allergy, but I really want to try this plan. Is there a sub for the pancakes? I use tofu in place of scramble eggs, but not sure how to sub it out in the pancake recipe. Eggs makes my hair fall out in clumps. (alopecia)
Drew says
The problem is the egg is really the star of the show and is what is being cooked to form the pancake, it’s not just a binding ingredient. You could maybe check out something like Bob’s Red Mill egg replacer (this stuff https://www.target.com/p/bob-s-red-mill-egg-replacer-12oz/-/A-53438398?ref=tgt_adv_XS000000) and just mix it with some water, but not sure how that will turn out since it doesn’t have egg proteins that cook and hold together.
Tatiana says
I am returning to this meal plan because it worked for me years ago. I like that I am able to pack and prep in advance. I started off well. I was losing weight. I had gone from 207 lbs to 204 lbs in two days. Then I had an allergic reaction to my antibiotics and had to start on a steroid that made me gain back that weight and then some, so at the end of this portion of the plan I have gained 3 pounds total. I am not worried though because I know that the weight gain is from the medication and that I would be gaining more if I was on the standard American diet right now. I am not eating the meals in order because I have a lot of leftover food this week. My plan is to just finish all of the excess food over the weekend before moving on to week two. I’ll post my updates especially since my situation is so unique.
Tatiana says
I restarted for the new year at 200. Now down to 197. On a different antibiotic that I might be allergic to as well, but no steroid getting in my way. The food from. This week lasted a while. Lost 3 pounds. Checking my blood glucose and ketones regularly went from 0.2 mmol/L to 0.7mmol/L. My glucose levels went from 106 mg/dL to 87mg/dL.
April says
I am allergic to avocado. Any suggestions for replacements?
Suzie says
Do you have a shopping list for 3 day quickstart?
Cyndi says
Thank you so much for all you do! I lost nothing the 3 days but the 4th day it finally moved and I lost 1.6 lbs. I’m well on my way! My sweet cravings are gone! I feel fantastic and I can’t help but share you with everyone I know! Love the recipes and they are so easy. You make this journey fun (love your humor and you tell it like it is!
Keep it up, thanks again!
Becky LC says
Hi Mellissa! Your email today was so timely as I’m back on the wagon yet again. I had just finished prepping a giant pot of unstuffed cabbage roll soup and smoked a huge meatloaf. That along with green salad and spaghetti squash will be my meals until it runs out. Lol. This way I don’t have to think about food or be in the kitchen!
My plan for the week: 7,500 steps per day, 115 oz of water per day, IF 16:8, food listed above, and relax/destress as much as possible!!
Thanks always for all your great tips and tricks!
Mellissa Sevigny says
Smoked meatloaf sounds amazing – also keep us posted on how you’re doing as you go along!
Suzi says
I doubled over laughing when I read #6! I do believe in the healthier foods but you are 100% right, progress not perfection. Wish I knew about you when I started my keto journey.
Marla says
Hi Mellissa,
While I’ve followed you throughout my 4 years on my Keto Journey, my body reacted badly to the SCK. I became more sensitive to the sweeteners when I started adding them back in. All I could see was all the pleasure of baking going down the drain. I retired, moved to be closer to help my parents, and have been depressed for the last 2 years – still Keto – just not paying attention to my macros. So yes, added some weight.
And then October this year I got the flu and it knocked me on my a$$ (not Covid) but it took me over 10 days to recover. I was barely there when I got a gout flare. Thankfully I had one dose of medication left so it only lasted me 4 days. Medicare and a supplement is a joke in many areas. And then two days later another one hit (now no meds) and I am just now (2 weeks later) being able to walk. However, I am hoping there is an upside to all this pain, first I lost 13 lbs. from not being able to eat and I just read your email about your 3 Day Keto Kickstart Menu Plan. I just printed it and the recipes. I also have both of your books. I think this is a good time for me to Kickstart my way back healthy. Thank you for sharing your recipes and knowledge.
Mellissa Sevigny says
Sorry to hear about your health struggles Maria, I hope that getting back on track with keto will also bring improvements to your flare-ups. Keep us posted!
Karen says
I’ve been intermittent fasting for 4 weeks, but just had my blood work done and my glucose is a bit high. I decided to add keto to the fasting and your recipes are the main ones that make this way of eating yummy. They are user friendly and so good. I try to make most of the weeks worth of meals in one afternoon and then I’m home free. Thank you for making keto….friendly.
Clarissa Harper says
I have recently restarted also. So far so good! Thank you for the accountability and encouragement!
Mellissa Sevigny says
Welcome back Clarissa!
Laura says
For the Your 3 day keto kick start are you supposed to lose weight or is it strictly to get into keto?
Mellissa Sevigny says
You may lose a couple of pounds of water weight but usually the weight doesn’t start dropping off until you are in ketosis which won’t be until the third day so don’t give up!
LCH says
Then you can lower it to 99 Oz… if Yur feeling confident… lol… made me laugh.. love it lol
Lori says
I am doing this reset plan. And I have to say this chili recipe is soooooo good. I may never make chili any other way! Thank you for this recipe!
Amanda Reed says
It’s been a long time since I was the keto guru… I’ve gained back all the weight I lost. It’s been 6 years since I was so familiar with this blog as well as so many others that were life saving for me all those years ago. I am so excited to find this again. Its amazing that even after being strictly keto and teaching others for 2 full years that I can’t remember now how to do this. Thankful for this blog, Melissa!
Lynda says
I started keto three years ago for a weight loss challenge at work; it was amazing! Then I went back to eating the same way I had before which wasn’t totally awful but it put the pounds back on, the inflammation came back, low energy….I decided it was time to do this again and keep at it. SO glad the keto flu is a walk in the park this time around :)
Steve T says
When you state to eat until satisfied means just during the 3 day kick start?
Maureen Ann Gulizia says
Yes. And remember, there is a difference between satisfied and full.
Dorothy Wilson says
I need to have some insight on how I can do this as I drive for my job. We eat at restaurants most of the time. I try hard to stay away from carbs but it is difficult when I am not at home. Sometimes I am on the road for a couple months at a time.
Stephanie Peters says
WE eat out a lot and there are tons of options! Basically eat meat and veggies. Salads with meat and oil and vinegar or lemon for dressing, bunless burgers, eggs and bacon or sausage, etc. Just avoid sugar, bread, pasta, rice and potatoes. You can do it!
Ivorymoon says
Opt for sauces on the side, dressing too. Ask for a double portion of the veggies instead of rice, pasta, or potatoes. Tell your server you are eating Keto they usually can suggest options
Squeaky says
I’ve been eating “moderate low carb” for a year or so now. I feel great but never lost much weight. I didn’t didn’t really know what keto, or less than 25g a day of carbs looked like. This 3 day challenge taught me a lot!
I actually have stretched it out to 5 as I didn’t have all the ingredients for the suppers on hand. Some days I made a few other favourite keto dinners keeping an eye on the carbs. I also subbed one of the snacks for a butter coffee as I like to have a butter coffee in the morning, then eat a cooked breakfast a bit later. I’m not really in to sweets so I skipped the desserts- but I did have a few gin and sodas this weekend!
My family loved the 3 supper recipes! My kids were crazy for the Cajun chicken.
Thank you Melissa! I will definitely be able to stick to a Keto diet (under 20g carb) now with what I learned by doing this challenge! It really pointed me in the right direction. Oh, I also lost 2 lbs in 4 days- not bad for someone who has already been eating low carb for awhile.
Mellissa Sevigny says
That’s fantastic to hear! Thanks for sharing your results so far, keep us posted!
Squeaky says
Thank you for your responses ! I just realized our public library has your books so I’ve ordered them. Looking forward to them.
Rosy says
Hi Melissa.
I am currently on the 5 day soup reset. Then noticed your 3 day plan as well. I’m wondering how that plan is squeaky cause I notice there is cream cheese and almonds? I am new and just a tad confused cause I thought squeaky was no dairy or no nuts. Hope to hear from you. Thanks!
Mellissa Sevigny says
The three day kickstart is for regular keto, not squeaky clean keto.
Barbara Phillips says
I have a question about senior citizens on Keto. I’m 77. I need to loose weight. When I read your cook book I felt there was way more food to eat in one day than I normally eat. Is there a way I can cut this down? Do you have alternative meal plans for seniors? Are you aware of any changes a senior should make to eating Keto?
Thank you
Mellissa Sevigny says
Lots of seniors have reported excellent results on my various plans Barbara but I would say start and see how you do. Don’t force yourself to eat an entire serving if you find yourself full before finishing. Do it for a week or two and then see where you are – I’m guessing you will lose just fine on the plans as is. If not you can always tweak it down a bit. Unfortunately I don’t have any resources specific to seniors at this time. Keep us posted!
terri says
I have you beat. I will be 82 in sept. It’s tough. I did OK for a couple of months. then when the scale refused to move i gave up temporarily & it’s hard to get in that mindset again. Now I’m on day 2 of the eggfast & not hungry. I’m eating twice a day. I did not weigh the first day but I did this morning so we will see. Good luck to you.
Peggy Lougheed says
Hi I will be 82 in Nov and it was three years in July 2022 since I started Keto and I have lost around 130 lbs, I have had that of for quite awhile, I stick to keto pretty much all time, I don’t eat rice, potatoes. Sweets , chips and all those kind of things. I do eat berries most nights and once in awhile I will take a bite of my husbands plate and that seems to satisfy me, at least for now, I never let myself get too comfortable because I know what it is like to gain weight back, however this is the best I have felt when I have taken the weight off. This way of eating seems the easiest way to eat, I am on first name basis with butter and bacon so that really helps me, zi try to concentrate more on the things I can have instead of what I CANT HAVE AND mellisas recipes are such a lifesaver and you read her added suggestions it really helps, her zucchini bread and cauliflower mash and her cauliflower rice are life savers. I am so long winded, even on a post, that is why I don’t share too often.
Mellissa Sevigny says
Thanks so much Peggy – and never worry about being too long winded here!
Squeaky says
I am going to try this! I’ve been eating keto (ish) for about a year but never been sure if I’m really doing it properly. Also, the supper recipes look totally do-able for the whole family. Usually o make a protein, then make a carb for the kids/partner, and I have with just the veggies. See you in 3 days!
Mellissa Sevigny says
Looking forward to hearing how you do!
Squeaky says
So far so good- I’m waiting for my farm order to arrive so I can make those delicious supper recipes. I figured I’d just extend it until that arrives with my own keto meals. I’ve already figured out why I stopped losing weight on keto- the snacks. 😅. Too many keto snacks is just too much. I literally laughed out loud when I counted out my almonds. Let’s just say my snacks have definitely not been 15 almonds or 60 grams of cheese. Haha!!
Mellissa Sevigny says
It’s a slippery slope with the almonds right?!?!
Cindy says
I am going to do the 3-day then the egg fast. Guess I will do the 7-day after that.
I have to lose 30 lb by July 7. Hope I make it.
Kayla says
Did you do it? I need to lose 30 quick and am struggling!
Claire says
With all due respect, trying to lose 30 lbs in 2.5 weeks is just not healthy – physically OR mentally. I hope you didn’t do anything too extreme!! Health should be your #1 priority (mental health first!) otherwise the likelihood of gaining back all the weight and then some is 100%. Again, that would be hard on mental health as well as your body, physiologically. This has been studied to death (check nutritionfacts.org for many publish studies and meta-analyses on diet and weight loss).
IBIH is a really great resource for doing keto the right way (particularly SCK in my opinion), but it’s not about 30 lbs in 20 days.
Kathryn Newport says
Hello,
I see you have half an avocado as a snack. I do not eat avocados; at all! What is a good fat substitute? I always struggle to get enough fat in my day.
Thanks!
Tiffany says
Try adding a little avocado to your salad first. That way it’s more disguised. I’m not a huge fan but introducing it slowly should help build your tolerance for it. Otherwise I would do almonds and string cheese as a snack instead. Also Nut and seed butters. Im putting a link below for healthy fats. Hope this helps!!!!!
https://www.healthline.com/nutrition/healthy-fats-for-keto
Squeaky says
I had a quick guacamole (mashed half and avocado with salt, garlic pepper and lime juice) and ate it with celery sticks. I figured that was close enough. Maybe that idea might help someone who can’t just sit there and eat avocado 🥑😀
Squeaky says
I meant garlic powder. And I know that adds carbs but I used less than 1/4 teaspoon so like half a gram?
Dianne says
Try adding bacon bits to your 1/2 avocado
Peggy Lougheed says
I fry my avocado with my bacon everydayI couldn’t stand them before and I have 1/2 every morning now and really enjoy it.
Beatrz says
Hello
I’m going to the 5 days with the soup that was delicious.
But now I want to start the 3day. I want to know about the servings. Like in the pancakes who many I can eat or the chicken wings. I need to know the exact servings to do it right. Thank you
Tiffany says
Hey she says portion size isn’t important right now, it’s about eating to stay full. Just don’t go over 20g of carbs. It’s in the article above.
Kathy says
I have two questions: can you provide advice on how to do intermittent fasting with your meal plan in the Keto for Life book?
I love the simplicity of the meal plan but if I don’t like a particular meal, can I substitute another meal fromyour book?
Thank you in advance!
Kathy
Christine Groves says
I have to say this kickstart was amazing. I wasn’t hungry, and it was great to have some energy again. I lost 5lbs and I feel great. I’m going to finish the week off with the balkhalf of the egg fast before diving into the 12 week plan. Thank you so much. I originally discovered this website in 2014 after getting the ok to start working out after spinal surgery. It was amazing then too. I think there were only 2-3 recipes total that I and my family didn’t like, and I got my fit body, so kudos. So. When I needed a kick start 8 years later, I knew right where to turn.
Catherine says
I am lactose intolerant, do you think that the keto diet is still feasible?
Mellissa Sevigny says
Yes! Try my squeaky Clean Keto plan – it’s dairy free.
Kathy says
What if I’m not a coffee drinker? How do I work in the extra fat (the heavy cream)? TIA.
Mellissa Sevigny says
Just omit it, no need to worry about replacing the fat.
Desi says
Put the heavy cream in some hot tea of your not a coffee drinker.
Lisa says
This is by far the easiest and tastiest keto jump start! It is my safety net and go-to. Melissa is clear cut and hilarious. Thank you for creating such a fun keto resource!
Kristine says
Is it ok to have the keto butter coffee on the 3 day?
Mellissa Sevigny says
Yes.
Morgan says
Can we have cold brew black coffee each day?
Ella says
Can i drink coffee all day ? Can I drink my coffee with stevia and cream of milk whipped cream?
thanks for your reply,
Ella
Shirley A Futo says
I wish someone would answer this.I have the same question.I’d love 3 cups a day.
Mel says
I drink 4-5 cups of coffee each day… with heavy cream… or zero carb creamers… and I am still losing!
Lor says
If you want to get into ketosis you should follow this plan as written. Three cups of coffee a day with cream is not going to benefit you.
Carrie Adams says
I don’t like avacados, do you have a replacement?
Lori says
If you don’t like avocado then just don’t eat it. It isn’t required, but it is a good fat to eat with lots of benefits.
LoriC says
Almonds, string cheese, etc. She offers other snack choices so just substitute them in.
Lisa says
Thank you, thank you, thank you for putting this together! It really helped and also, HELLO, the food was delicious and so easy to make. Day 3 dinner, can I get an amen? I contemplated leaving my husband for that meal. Didn’t make the truffles but I suspect they’re also the bomb dot com. Planning to try your soup challenge next! Love your wit and humor and breaking down keto to be less intimidating and restrictive. You go girl!
Nancy S says
Why lite (potassium) salt? Is it bad to eat food with a bunch of kosher salt?
Rita says
Read the blog. She answers this question.
Andrea says
I can’t drink coffee with cream, Can I replace the cream with full fat milk?
Mellissa Sevigny says
I don’t recommend it, whole milk has a lot of carbs.
Abby says
I see that you have longer meal plans, but would it be okay to just keep repeating this one for a week or two?? Loved it so much so just wondering :)
Mellissa Sevigny says
Yes, you definitely could!
Stacey Downer says
Not only is your information spot on, its hysterically written. I’ve been an Atkins junkie throughout the years, so everything you said makes perfect sense to me.
Thanks for the refresher (and a few great recipes), and most importantly, the laughs. I needed that today!
Be well, stay safe during our crazy time.
Sarah says
I’m allergic to avocados. Is there another option I could do for the snack other than the almond one on the other day?
Leslie Hicks says
Hi Mellisa, I do intermittent fasting sometimes 18/6, 20/4 or just OMAD; can your 3 day or 5 day be used in this type of eating schedule?
Tanya says
Is there a shopping list for the three-day kickstart? I can’t seem to locate one and I’m trying to avoid having to go through each recipe to make a list.
Mellissa Sevigny says
Sorry, no I never made one for that plan.
Bonnie says
I was going through the recipes to make a list myself and noticed the mousse and truffles link don’t go anywhere. Just a heads up. I was looking forward to the mousse recipe. 😞
JULIE FISHER says
Link worked for me.
JULIE FISHER says
I made a list. Its time spent not eating! Its not complete as I decided on Lindt choc instead of truffles.
Adriana says
I saw someone mentioned about not really liking cheeses but nothing was ever answered, So i am asking lol……is there something else that can be swapped for the string cheese/almonds?? I don’t mind cheese with things but don’t like it alone. Sorry not trying to be that person I will suck it up if I have to but just wanted to check if there was a nutritional reason for choosing string cheese or if i could find something with equal nutritional value to eat instead.
Janet says
Your blog is wonderful – thank you! Got your wonderful cookbook and look forward to using it all the time. I have just started the 3 Day Kickstart (thanks for this!!) and wonder if celery can be part of the egg salad or tuna salad. Reason is my cafeteria at work adds a lot to these salads. Or should I avoid? Thanks!
Mellissa Sevigny says
Celery has very little carbs so you should be good to go with that!
Kelley Mitchell says
What about celery juice?🤔
Kim says
I am on day 2 and just tested… Yes Ketosis! Thank you for making the beginning of this journey so easy. Also, thank you to those that post useful information on the comments.
Penny Barry says
Hi I just saw your pins on Pinterest. I just purchased your book and should receive it Sunday. I am very excited to get it. Your 3 day kick start menu seems so easy to follow. I have 2 other books but you easily explain keto and the recipes I can follow are simple and practical for me. So many of the recipes i have found in other sources, are way to complicated and expensive.
So thank you for getting me started AGAIN, but this time I feel like its manageable
Mellissa Sevigny says
I’m excited for you Penny, hope you love the book and have great success on the plans!
Sarah says
I can’t be the only person who who doesn’t eat breakfast (in fact I’ve met plenty who aren’t hungry before lunch). It never agrees with me and I’d simply prefer to not eat it. Will that prevent me from going into ketosis?
Jennifer says
Not at all. I accidentally stumbled upon intermittent fasting with keto and it works for me. I hate breakfast! I only eat between noon and 8pm daily. I’m down 98 lb since Feb 25, 2019 combining keto and IF. Good luck and keep it simple!
Nikki says
Omgness Jennifer, that is AWESOME!!! Kudos to you and thank you for sharing on your IM/keto success… it gives me great hope for my success!
Sharon McKenna says
Hi and thank you so much for creating this blog and the 3-day kick start to the Keto diet. I love the way you honestly write. My biggest issue with succeeding with Keto isn’t the bread or other carbs. It is that I don’t eat any cheese products or avocados. Do you have a suggestion for a quick start without these ingredients? I always end up eating too much protein and THAT never works.
Thank you in advance.
Sharon
tiff says
quick question:
im new to keto – I did atkins a million years ago and had success. Ive also had some carry over eating habits from atikins… anyway, thats where im coming from. you mentioned in the three day kick start that you need salt, yet in the three day recipe you have lite salt… confused. am I. is lite salt meaning reduced sodium or lite salt as in not to much regular salt.
Mellissa Sevigny says
The lite salt provides the needed potassium, it’s not to reduce your sodium.
Tina Saulsberry says
How do you count carbs? I’ve never had to diet until I hit menopause :( Counting carbs, calories, blah, blah, blah has always deterred me from dieting as I already have enough stuff to do in my life. Well, now that I’m a bit overweight, I’m willing to TRY to count something although I would love a diet where you didn’t have to count anything. Is there a link on your site that educates how to count carbs & protein for dummies? I’ve been keto-ing for ~ 2 months but have gained weight. I realize now that I wasn’t getting nearly enough fat in my diet & ate too much protein. I’ve already purchased your book, Amazon said it would deliver it today. I’ve been eating the buffalo egg dish for the last couple of days and LOVE it! Today, I’ve started the 3 day keto kickstart :) Thank you so very much for providing the free information on your site to help folks like me. I would like to continue to support you and your efforts.
Frank Golio says
A bit confused. I know I must be not understanding something. So some clarity please. I read no dairy for the first 30 days. But many of the 3 day kick start meals have dairy? I have been on Keto (kinda) for 2-3 weeks, not entirely clean keto. I wanted to make it more clean. That is how I came to your site. I am less worried about keto flu because I already have been on low carb for awhile. I am good with the 30 day no dairy no sugar etc. Is that what you recommend?
Mellissa Sevigny says
The 3 day kickstart is for regular keto, not squeaky clean keto. There are 4 weeks of squeaky clean Keto Menu plans also on the site and you can find all of them along with other resources by clicking here.
Margie says
Is there a shopping list for the 3 day Kickstart plan? I have searched and am not able to find it. It would be very helpful and save some time if there is one. Thanks!
Adrienne says
I’m wondering the same thing, that would be great! :)
Kayla C says
Want to start the 3 day kickstart right away! I’m not a coffee or tea drinker, but I’m wondering if that heavy cream or bullettproof coffee would derail results if its not something I consume? I assume that dose of fat in the morning is important….any suggestions?
Nancy says
THANK YOU for all the information. I especially appreciate the Scale Option for the recipes. Sometimes I’m preparing just for myself and other times to share. The Scaling Option makes that super easy…BRAVO!!
Cyndi says
I am grateful for your 3 day kick-start menu.
I would love for you to make weekly menus with calories/carbs/protein/ fat listed. Also , the grocery lists would be so helpful as well.
Thank you
Debbie says
Hi,
I have a few questions on the 3 Day Keto Kickstart. What is the serving size on the ham and cheese rollups and the tuna salad?
I have been doing keto for two weeks and absolutely under 23 net carbs a day and still have not been kicked into ketosis, I am so frustrated…. I just don’t know what to do, I am hoping this will help kick start me…..
Any advice would be so appreciated.
Thank you,
Debbie
Mellissa Sevigny says
Follow the plan as written. As stated, serving size is not an issue on the kickstart – eat until full.
Lysanne says
I just finished my 1st day of the 3-day kickstart and still kept track of what I ate with MFP. I was way over on calories because of fat (right on net carbs and under in protein). Scared of how it’ll do on my weight if I do a few days over on calories because of fat???
Ivorymoon says
Get a blood ketone monitor, the results are way more accurate for ketones than a urine test strip. I got mine from Keto mojo {no affiliation} . You probably are in ketosis from what you say in your reply
Natalie says
Thank God I found this site. I started with another blogger’s site and book. It was dairy free, without stating that in the book description on Amazon. And because of this you consume a TON of MCT oil, avocado oil, etc. It was a rough two weeks and super expensive. And I barely lost anything despite adhering to it strictly. As I was trying to find the other blogger’s site I stumbled across IBIH. The name of the blog made me feel like I met a kindred spirit because I feel like I am that way. Anyway, without much organization on my part I jumped on the SCKC menu plan and in two weeks I dropped 6 pounds. The food was yummy, the prep didn’t take me all day, I felt satisfied, and it didn’t break the bank. I went off a bit due to losing a friend and other personal stuff that derailed me so I decided to start from scratch with the 3 day kickstart. I am on day two and so far so good. Without your site I can guarantee I would be off keto by now. I have recommended your site to anyone that will listen. Thank you for great recipes, the easy to use menu’s, and all the other info!
Mellissa Sevigny says
Thanks so much Natalie!!! ?
Vanessa says
I am so glad I found this blog! I have PCOS, and I’ve read that a Keto type regimen may work to help me with my problems. This blog makes things pretty easy to follow. On day 2 of the keto kickstarter and have been very happy with the recipes so far. Thank you!
Miranda says
These are going to make restarting keto after 3 years much easier! Thank you!
Justin C. says
Thanks for the ideas! I’ve been doing keto for a while now but I’m not very imaginative when it comes to meal plans so this is very helpful.
Jan Pickering says
Hi Mellissa. Just found your site from a link on FB. I have a query about water. I know every “diet” site says drink lots, but when I do I swell up and put on weight, especially in the summer, which it is here. My best weight-loss days are when I drink only one or two cups of coffee. I also get vertigo with too much water in my system. So I tend to drink only when I’m thirsty and it’s usually 600 mls or less.
Do you have any suggestions that might help?
I’ve been strict keto for eleven weeks with slow weight loss – around 8 kilos so far.
Kara Sorensen says
Thank you so much for your straightforward advice and tips. I’ve been so inspired by a co-worker’s success with Keto, that I started researching it for myself. However, there is so much information and so many different “rules” out there that I was getting discouraged. After finding this 3 day Keto diet post on Pinterest, I decided to take the plunge. It’s my second day, wish me luck!
Mellissa Sevigny says
You’ve got this Kara!
Laurie Frere says
Thanks for all of the great ideas and tips Melissa. I have been doing keto for almost 2 years, but it was getting hard for a few weeks there. Just needed a little motivation and I found it from you!
Elizabeth L says
yesterday i finished my third day ketosis I loved it! I’m going to continue with the 7 days and so on… but i’m a little confuse with the ketostix what’s the goal color to know if i’m on the right track? It’s so confusing trying to find answers online/videos. Some will say a dark color on the strips some will say the middle or the light pink!
HELP!
Stacey Williams says
This is the best breakdown of Ketosis I have found. Thank you! I have been wanting to start/try keto, but have been very intimidated by the whole thing. I am definitely one that will over plan/research and psych myself out before I even start! This was very helpful.
Anna Bailey says
These are the best menu plans I have found for keto!!! So easy to follow. And so yummy
Blue says
I did the whole drink water ’til you’re sloshing thing and I ended up with hyponatremia because of it. There can be such a thing as too much water. Just saying. Be sensible. Even with water.
Darcy says
It isn’t simple. I’ve been trying and failing for years. It’s too easy to get too much protein and not enough fat. Staying under 20 grams of carbs is east. I am not asking for advice. It would be nice if the plan was PDF printable. I appreciate this web site and all the recipes and your YouTube videos. Thank you for working so hard for us.
Jill gilbert says
I just discovered you! Bought your new book this weekend and it looks amazing. I was thrilled when I went to your website that you had this 3-day starter plan as I was feeling a bit overwhelmed with menu planning :) Thank you in advance for what I hope will be a great journey to better health!
Karlin says
Funny story, I didn’t mean to start the keto diet. My best friend has been doing it for a few months, and I was not really paying close attention to her journey. I assumed it was too restrictive for me, and I love food, so conversely hate “restrictive”. I’ve been lowering calories, eating more protein/vegetables, fewer carbs and working out. I feel great, but I’m not really losing weight, which is frustrating. But, being 44, i was beginning to accept it as part of my metabolic process. The funny thing is, one day I felt like total, deep-fried dog crap. It was right before going on vacation: body aches, dizziness, irritability, I was sure I caught the flu. IN SUMMER!! Awful. However, the next day I woke up, feeling mildly better, and a conversation with my bestie came back to me. Could this be keto flu???? I loaded up on electrolytes that day, WHAM it was gone. I went on vacation and just limited my carbs because I wanted to eat all the good stuff (fatty, hot cheesy, meaty scrumptiousness), but not get gluten bloat. I LOST WEIGHT. YEAAHHHH!!!!!! So I did some research and realized that keto was definitely for me because it really is all my favorite foods. I love to cook, so I had been creating clean, gluten free recipes for quite some time. So now I’m here with you because I loved the name of your blog, just about every recipe appeals to me, as does your writing style. So relatable. I just wanted to share how excited I am to be here, at ground zero of what is to me, a life changing experience. Starting a diet is usually done with grim determination, but today, I’ve never been more excited to start a diet! Looking forward to exploring this gem of a site!
Amanda B says
Melissa,
Hey! Thank you so much for making my life so much easier! I just have one question (or maybe 2). Your recipes list net carbs….are you meaning total carbs or the difference of fiber and sugar carbs? I’m just wondering because when I read Keto Clarity, it said a carb is a carb and not to subtract fiber from total.
Thank you again!!
Mellissa Sevigny says
I use net carbs and I do subtract fiber for that total. Newer recipes include both but the older recipes do not.
Elaine Collier says
i just completed the 5 day egg fast it went very well. I lost 7 lbs. Even though I didn’t get 100 ozs of water in I will be working on that !. I will be trying the 3 day keto. fast. Very interested i a 7 or 14 day menu. Please keep us posted and updated with that..!!
Marcia DesRosiers says
She has provided many weeks of menu plans, recipes and shopping lists – follow some of the other links
As always Melissa does a FANTASTIC job – I have just now turned another friend on to her site
Mellissa Sevigny says
Thanks Marcia! ?
Raylene says
Melissa what other links? Interested in more recipes and menus!
AM Masson says
❤️ perfect. Thank you M!!!
KMAC says
First off I just want to say thank you for the 3 day meal plan to get started. I stumbled across Keto about a week ago and I have been reading and reading and reading and then essentially got super confused and though that this was not for me! But then I came across your website and my my you break it down for people like me who are just looking for guidance to get started. I am hoping to start soon as I do go on a business trip begging of next week and I am afraid to start and then boom off the band wagon. My goal is to start next Thursday…..(fingers crossed this works) everything else has failed and dieting has been a struggle since I had a hysterectomy due to cancer. Now my weight is out of control and I am the biggest I have ever been! 251 pounds and I am 5′ 2″ and none of my clothes fit!! Makes it hard to get excited in the morning when getting ready to endure the day!
Lisa says
KMAC – You took the words right out of my mouth!!
Ann Marie says
Thank you, thank you, thank you! Thank you for taking the guesswork out of putting a plan together. Thank you for putting in the time, your dedication and commitment helping people you don’t even know. I get overwhelmed putting a plan together. What I think is healthy is not! I am starting the 3 day kickstart this week. I am putting my shopping list together. While doing so, I find myself asking- are these ingredients enough for 1 person or more? Should I increase the quantity of items to feed the family? I have a family of 5 and we all need to eat healthier. More specifically, my husband and I will be doing Keto. The kids (14, 18 & 20’year olds) will most likely do the dinners and snacks. Thank you for your help with this. Sorry in advance if you already answered these questions. I went through other comments and didn’t notice if it had been addressed. Thanks again!
Mellissa Sevigny says
There are serving sizes for all of the recipes you’ll just have to calculate how much you’ll need depending on how many of you will be eating the meals. If only there was an app for that all of our lives would be easier lol.
Ann Marie says
Thank you for your reply! I kinda thought that was the case, just wanted to double check. I found a site that may make our lives even easier! You paste the recipe, enter the original recipe serving size, then enter how many servings you need and then convert! Check out this site http://mykitchencalculator.com/recipeconverter.html . Super helpful! Got the groceries, now wish me luck! Eek, I’m so excited. Thanks again so much.
Glynis Ratcliffe says
I’m just posting to tell you that your cream cheese pancake lunch roll-ups idea (I made mine with roast beef instead of ham) literally changed my life today. I’m on day 3 of Keto and have been winging it, essentially, but I had seen your meal plans and was super curious about the pancakes. They don’t disappoint. I love you.
Leighellen Landskov says
I am SO THANKFUL for you and this blog!! I am staring the Keto Diet today but have been researching for a week. So many sites, so many recipes but no PLANS. I like structure and I like following a set plan, so when I found that you have 3 day, 7 day, and 14 day plans along with an egg fast and a soup fast, I was SO EXCITED!!! I also just purchased your book today so I’m looking forward to reading it when it comes tomorrow.
My question is – where do you suggest I start? I have never done Keto, but I have done South Beach several years ago and lost 28 lbs on that so I know I’m ok with no carbs. Is it best to start with the 3 day plan? Or best to do one of your fasts first? Should I ease my way in or do your super strict 30 day Keto challenge? I’d love to know the pros & cons of where to start.
Thanks!
Kathy Webber says
So happy I found your site, out of all the keto sites I’ve clicked on yours is the best!! You actually give us a plan to get started and I love your humor :) I’ve tried living keto before but it was the diet along with a lot of supplements and nasty shakes…it wasn’t for me! I don’t like drinking my snacks and meals just to get into ketosis! Looking forward to trying this again and trying your recipes!
Mellissa Sevigny says
Keep us posted Kathy!
Sera says
Came for the info, stayed for the refreshing no-nonsense writing. Great Job.
Kelly says
I totally agree!
DIANA says
I’d like to add to your last point because my uterus hated me for a week! I have the IUD (Mirena) and I honestly don’t remember when my last period was, guesstimating I’d say 8 months ago. Since having the IUD I only spot and rarely have a period (I’ve had it since 2014), but OMG my hormones must’ve been all over the place because I not only got a heavy period but I had it for 9 days straight!
I am SO very thankful that I found your post because it answered so many questions, especially the whole uterus part. I was a little freaked! lol … I am new to Keto and I must say that I have been a little frustrated because I started this new keto lifestyle since the second week of February and I’ve been loosing and gaining the same freakin 5 lbs! I now realize that I have been overthinking the whole change and overwhelming myself. Thank you for all the great information and meal plans :)
PS) Sorry if I gave TMI but I hope it helps someone whos in the same dilemma as I was. lol
Darlene says
Thanks for all the good info! I continue to come back and re-read some posts to stay motivated and informed. I have been low carb for about 1.5 months and have lost about 18 pounds. But I continue to have awful night sweats and periods of “flashes” during the day. Would that be considered some of the hormonal changes you referred to? They are very aggravating and interrupt my sleep. BUT they are worth it for the positive effects!
Keep up your helpful tips and recipes! We love it!
Jessica says
I don’t see how this will be within the allowed protein retirements. I found this blog through the Senza app and have found most “meal plans” have a lot of protein and not enough fat. I should be eating 80g of protein a day. One string cheese is 6g and 2 eggs are 12g, plus the 25g protein per 6oz serving most meat contains. If I ate this 3 day start up plan, is be WAY over my protein and under on my fat. She even addressed that this isn’t a high protein diet but I don’t see how it’s not when almost every meal and stack contains at least 20g protein.
Mellissa Sevigny says
Everyone’s protein requirements are different on a keto diet, and when you are just starting out it’s less important than getting adapted to less carbs – this kickstart is designed to get people into ketosis as quickly and painlessly as possible and it does that very well. If you want to customize for your own macros with less protein you can certainly do that. I am working on some new meal plans with even less protein that I’ll be rolling out in the next few weeks for more advanced keto dieters.
ketogainer says
You don’t need to hit your fat macros, especially if the goal is weight loss. Remember that fat macros are 9 calories per gram. Protein and carb macros are 4 calories per gram. Going over protein is a non-issue, especially when it comes to keeping muscle mass (especially during weight loss), and especially if you are working out.
Stephanie says
Hi! Thank you for the 3 day jump start! Now I just have to stick with it for 3 days… Can you pre-make the pancakes the night before and eat them the next morning? Didn’t know if that would change the texture or the way they taste. I have no time in the morning to cook because I’d rather sleep lol
Mellissa Sevigny says
Yes, I even freeze and reheat them!
Amanda says
Does she not deserve any pay for her labor to put together and host such a thing? :-/
That’s a pretty significant expectation. We’re all very lucky she creates and maintains her awesome content as it is. Not cool to feel entitled to more, IMO
Johnny L says
Mellisa,
I’m very thankful to have found this blog and plan, my main question has to do with the chart of percentages of fats/proteins/carbs you have listed early in the article….with so many fats containing protein too, how do you get to a 75%-20% ratio of fats to protein, short of drinking olive oil, melted butter, or coconut oils?
I’m very excited to get started on this and have a lot of motivation to accomplish my goal…just need to figure this out to get each phase of caloric intake broken down correctly…the carbs will be the easy part!
Erica B says
Bear in mind that those macronutrient ratios refer to calories from fat, protein, and carbohydrate, not actual grams of each. Protein and carbs have 4 calories per gram and fat has 9 calories per gram, so it’s actually a relatively easy task to let your fat calories pile up to keto-appropriate proportions if you consume fattier proteins and embellish your food with an extra bit of pure fat. To illustrate, if a portion of a particular food has 10 grams of protein, 10 grams of fat, and 0 grams of carbohydrate, that portion contains 130 calories, 90 from fat and 40 from protein, and is about 69.2% fat and 30.7% protein (allowing for rounding).
Ally says
Hi… thank you for posting these delicious recipes. The only thing I see is that there is no indication of the amount of the main dishes you should eat. How many “pancakes”. how many slices of bacon? Ham and cheese? How much ham and cheese? How much chicken?
I’m sorry for asking, maybe it’s something that sounds logical to ppl who know what keto is, but I’m a newbie and have NO idea how much I should eat a day.
Thanks!
Mellissa Sevigny says
I clearly state in the post that for the first three days you don’t worry about portion control. If you read the post I also explain why.
Ally says
Thank You.
You have a very peculiar way of answering your reader’s questions.
Good Luck
Mellissa Sevigny says
I’m happy to answer reader questions that aren’t already answered in the post. After you read it, you can let me know if you have any. Thank YOU.
Kara says
After reading this I have to say I am afraid to ask a question
Karessa says
I love how direct u are !!! I am so grateful and love how self reliant I can be with all the info u have provided the world!!! I have loved every recipe so far ?
lisa says
i am dairy sensitive and trying to avoid it. Any subs for me to make for the 3 day kick start?
Bonet Rios says
I have a question on sugar since I see it’s not allowed. Is splenda or any other sugar subsitute ok? What if one of the ingredients that is required for a keto recipe contains sugar, does it matter? I haven’t really seen any discussion on how some things may already contain sugar (even if in low doses) may affect the keto diet. Should they be avoided altogether?
Mellissa Sevigny says
You should count every gram of carbs that passes your lips no matter the source. If you keep those carbs below 20 per day you’ll get into ketosis and lose weight.
Nicole says
I just discovered you and I feel like a little girl on Christmas day. Thank you so much for all your help. This blog is amazing. Planning my Thanksgiving off your blog. Omg and its free!!!!!
Mellissa Sevigny says
Welcome Nicole!
PAM NICHOLSON says
i APPRECIATE THE TIME AND EFFORT YOU PUT INTO ALL THIS!!! A HUGE THANKS FROM A NEWBIE KETO LOVER!
Mellissa Sevigny says
Thank you Pam!
Steph Long says
I LOVE this post!! I have been keto (on and off) for about 9 months now and while I love it, I have been finding small carb-y snacks creeping into my diet of late and I’m gaining and losing the same 4kgs over and over. Thank you Thank you Thank you! You’ve given me some new inspiration to start again *no kimchi pancake for you brain!*
I’ve visited your page a few times and tried a few different recipes (pulled pork currently on in my slow cooker!) But this is the first time I’ve been inspired to write a comment as I felt such empathy with your post! So again, thanks! I’ll continue trawling through your recipes. You’re awesome :D
Mellissa Sevigny says
Thanks so much Steph!!!
Kokomo says
For those of you that have claimed to gain or plateau… have no fear! (LOL) I’ve been on some type of low carb/high protein diet since the Atkins diet first showed up in the 70’s… Believe me when I tell you it DOES work!! You just need to stick to it!! The heart association and other organizations will still tell you that fat is bad… IT’S NOT! Here’s some things to remember:
1) Fat weighs less than healthy muscle… EVEN IF you are not showing a loss in the scales… check your clothes.. they’ll be fitting better… If you lacked good muscle tissue.. eating the protein will rebuild that. If you were VERY out of shape, your body will feel GREAT with all the new muscle, but it DOES weigh more… that will not stop you from losing, you just need to stick it out… you will lose inches even if you’re not losing lbs…
2) Since this is an older blog… I will tell you that Coconut Oil is “the miracle ingredient”! It goes RIGHT to your liver and is metabolized as ketones… it is what’s called an MCT oil (medium chain triglyceride, kinda of a “good” saturated fat) I have been eating 2 – 3 tbls a day since I started back with a vengeance and will tell you not only has it helped me to be more consistent in my weight loss, but it has even improved my complexion… I am 57, and was starting to get sun spots on my cheeks… but they are actually fading after only a month.. I’ve lost 15 lbs in this first month and feel 35 again…
3) Very good tip about being careful to limit your protein… I tend to eat all things “MEAT” when I’m on this diet… and that causes problems… I didn’t know about the glucose metabolization, but it makes sense… if you don’t eat enough fat and green leafies, you will see a lot more plateaus. You will also get constipated… (not fun)…
Hope that helps some of you that might get discouraged… I’ve been there ALL too many times… it really is all about changing your lifestyle… You DON’T have to exercise to lose weight… I still don’t, due to a bad knee.. but as soon as some more of this comes off, I plan to start…
GOOD LUCK, EVERYONE!
Mellissa Sevigny says
Thank you for this – it was well written and very encouraging!
Frances Chigazola says
Thank you for the great tips.
Katey Breen says
I too started Atkins years ago- back in the ‘80’s. I did well as long as i stuck to it. But, it’s a tough road and restaurants and snack food companies are not very low carb friendly. It’s all too easy for me to grab something quick & the donuts in the break room do me in everytime!!! I read your post this morning & It inspired me. I also am 57 and have been discouraged lately with my weight and lack of ability to stay away from carbs. But, I am going at it again – and this time with a vengeance. Thanks again for your post – very inspiring & appreciated. By the way – I found that Mellissa’s website the best for keto. Her recipes are simply delicious and not over complicated or time consuming. She also has a great sense of humor. It’s nice to know she goes through the same trials we do – and what it’s like to mess up !! !!. Thank you Mellissa for your articles, recipes, humor and your perseverance!!
Mellissa Sevigny says
Thank YOU Katey! You’ve got this!
Lyn says
I’m so excited to have come across your site!! You’ve seriously done so much work and I appreciate it! I’m researching this keto life and plan to jump in once we are back from vacation for a lifestyle change for myself and my husband too! Looking forward to learning more and loving your meal plans! Glad to see 12 weeks! I know I won’t get bored! Thanks so much!
Lindsey says
There is a true lack of fiber and vegetables in this jump start diet. Being healthy is not just about losing weight, it is about nutrition
Sasha Dee says
It’s a 3-DAY plan to jumpstart ketosis. It’s not meant to be repeated for the rest of your life. Perhaps you may be more interested in a 3-day fiber and veggies plan than a 3-day keto kickstart?
Jen Warren says
Most people do not need fiber or vegetables to maintain a healthy diet. Those are all unproven hypotheses mandated by the FDA and our governments that keep us fat, sick and dependent on big pharma and big food companies. There are loads of people that have been eating a purely carnivorous diet, as well as ketogenic, who are healthier than ever. I am one, to be sure. Plus, the actual science that backs it up and proves it is overwhelming, unlike the standard American diet (SAD). The results are in, and low-fat, low-calorie, high fiber diets aren’t sustainable or beneficial for the majority of humans. Look at the uptick in diabetes and inflammatory diseases in the last 60 years. Do the research. Don’t knock it till you’ve tried it. ?
Lynette says
I just want to say THANK YOU for putting together such an informative, encouraging, and realistic introduction to what it means to follow a Keto plan. I have finally decided that I can no longer put off giving myself a food makeover. Started following the Keto guidelines today, and I’m determined to stick with it. Your site gives me the confidence to be able to do it. Thank you!
Paige says
This article is hilarious! It’s exactly what I’d like to tell people when they start complaining or using excuses. Um, oops. By “people” I mean Me. ?
Dean Casey says
I lost 20lbs fast on this and that was my personal goal. I started @ 175 and now weigh 153. Success! Thank you.
Shirley A says
You’re awesome! Forever a fan!!
Sallie says
I was real proud of myself this morning. I adapted your your pancake recipe to make an awesome tasting bread for sandwiches. I left out the sugar and cinnamon and added a couple twists from my Italian seasonings grinder. I was sooooo good. Tasted like a Italian sandwich wrap. My husband loves it cause he really misses bread sometimes. Thank you for the recipe. I think I will have pancakes for breakfast. YUM!
Margie says
I was looking at doing keto for the last little while and started the other day before I found your website. so glad I did
2 years ago I cut suger out of my diet and lowered my carbs. went from 230 down to 192, then I wasn’t so good about being careful and creeped back upto 207 and wasn’t a happy camper about it, but was having problems being good with a bunch of personal & work chaos going on. so a few days ago I really started looking at keto once again, now I’m back at 199 and looking forward to working through the keto flu, god I hate headaches but the scale is telling me to keep going
Lyndi Lippelt says
Hi Melissa! I’ve been on track for 4 days now and have actually been feeling pretty good except for fatigue. I’ve been follwing the plan to a “T” but after 4 days I don’t think i’m in ketosis yet. Could some people take a few days longer than others? I’m going to test again in a couple days (or how often should you test? Does morning have more ketones than evening?) and hopefully I am up. Sometimes it is hard to read the strips but I know I am negative to minimal ketones at this point.
Thank you so much for these meal plans. I am in heaven eating all of the delicious food. I’ve been low fat and fat free for so long that I forgot what “real” food tastes like. Thats proabably why I have been feeling better than I thought I would!
krazykaren says
Hi… I am just completing day 3 …of the three day jump start. I want to thank you for making it so easy to get started and be successful. This morning I weighed .. after two days.. I had lost 4 lbs. I have about 60+ more to lose but this is sooo easy. I’m not hungry no cravings… it’s amazing. This is awesome!!
Elizabeth B. says
I have been making the cream cheese pancakes for a few years now, but I just restarted on real keto and tried the wrap with ham, spinach, mayo, and cheddar. SUPER delicious.
Izabela Pioro says
Hi Mellissa! I’ve been paleo for over 2 years and gradually put a bunch of weight back on that I’d lost through a diet program 2 years prior! A friend suggested “Keto” and I found your site! After 5 days on the kick start I’ve lost 5lb! So excited to continue on with the 7 day menu’s for more success! Thank you :o)
Laurie says
When you said the following my inhibitions dropped to zero. Probably because I just could not stop laughing, and the reality at the base of your putting it this way -“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.”
Thanks so much for sharing this info and your experience. It’s a great piece for us newbies!
Frodosdojo says
Hi, I just wanted to let you know today is Day 3 and I lost 4 pounds !!! And my blood sugar has dropped 40 points !! Thank you, thank you ! Your plan made this so easy. And I haven’t felt deprived or hungry. Now I’m ready to start shopping for week 1.
Emma says
Hi, before finding your AMAZING website (THANK YOU), I had been dipping my toe in the low carb diet thing. In the past two weeks, I did the 3 day induction and have made things from the week one meal plan. Although I have only lost 3-4 pounds (had a trip this past weekend where I was a bit lax), I have lost an inch on my waist!!! Crazy stuff!! Also, even though I was a bit lax, I felt the self control was really good, versus times in the past on other typical low fat/low cal diets. I truly want to THANK YOU for your time, energy, and patience with this wonderful work you provide.
p.s. Saving the egg fast for the week before Thanksgiving! :)
Sacha says
because the recipes don’t mention quantities it’s hard to know how much it’s okay to eat of the carb foods. How much carbs is in those foods like kale, cauliflower, lettuce a.s.o. What about mushrooms ? Love to use them as a ‘filler’ instead of bread. Also hard to know how much is too much protein? Cheese, meat, bacon, yoghurt, tuna…. they all are full of protein.
Mellissa Sevigny says
Kale, mushrooms, onions, etc all have a surprising amount of carbs, but aren’t included in this three day kickstart. The weekly menu plans have specific serving sizes but it’s not necessary in this three day kickstart if you eat on plan and don’t deviate – as proven by the hundreds if not thousands of people who have had success with it. If you follow the three day kickstart as written you will get into ketosis.
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 :)
Mellissa Sevigny 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! :)
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!
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!
Mellissa Sevigny says
They won’t go bad but if I’m storing them for more than a few days I usually freeze them two to a Baggie and then reheat in the microwave for about 30 seconds!
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!!!
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.
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!!!!
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!
Mellissa Sevigny says
You’re very welcome Jessica – I look forward to your updates!!!
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!
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?
Thanks!!
Mellissa Sevigny 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!
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!!
Mellissa Sevigny 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!
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
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.!
Mellissa Sevigny 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.
Mellissa Sevigny 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!
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?
Mellissa Sevigny says
Absolutely!
Robyn says
You refer to 2 string cheese. What is that exactly? I’m in Australia, it’s an unfamiliar term to me.
Mellissa Sevigny says
It’s a popular snack here in the US Robyn of mozzarella cheese in single serving plastic wrap about the size of your index finger. You can substitute any cheese though!
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!
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!
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?
Mellissa Sevigny 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!
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.
Mellissa Sevigny 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.
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!!!
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!!!
Mellissa Sevigny 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!!!
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!
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!
Mellissa Sevigny says
Yay! Congrats Dee and thanks for letting me know – hope you continue to see excellent progress with the rest of the plans!!!
Mellissa Sevigny says
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!
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!!!!
Mellissa Sevigny 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!
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!
Mellissa Sevigny says
So glad to help Debby! Keep us posted on your progress OK?
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!
Mellissa Sevigny 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… :)
Denise 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*
Mellissa Sevigny 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!!!
Denise says
Thanks! You don’t just give out awesome recipes but great advice as well. xo
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! :)
Mellissa Sevigny 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!!! :)
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
movita beaucoup says
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 says
Thanks so much MB! Does this mean you’re going to forsake the buttercream frosting and join us???? ;)
movita beaucoup says
Um… no. My body would shut down. It basically runs on candy.
Mellissa Sevigny says
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! :)
Jayjay 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.
Mellissa Sevigny 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!
Mellissa Sevigny 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!
Mellissa Sevigny 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!
Shawna says
I’m in!!!
Mellissa Sevigny 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!
Kindra says
Hello. I’m a kept newbie. Started 6 days ago today. By day 4 I was down 10lbs. I’m following the 20 or less carbs a day, altho I more like less than 10 on most days. I have only wanted to harm someone for a cookie twice, and my bf for his fried potatoes once. I’m honestly shocked at how much food I really can eat with no carbs. And then on some days, shocked at how many carbs are in other things. Headaches and lack of energy are the only thing that I find bothersome, but i am pushing thru it. Thank u for a very detailed site. It’s helped me, and a coworker.
Mellissa Sevigny 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. :(
Mellissa Sevigny 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!
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!!
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!
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
Mellissa Sevigny says
You’re welcome Laurie, I’m on it!!!
Mellissa Sevigny says
No. I don’t. Because as I clearly state several times, the 3 day kickstart is not about counting calories, it’s about getting people into ketosis as quickly and painlessly as possible.
Zanele says
Hi, can i use coconut oil instead of butter?
Mellissa Sevigny says
Yes.
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!
Mellissa Sevigny 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!
Jessica says
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 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!!!
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!!!
Thanks!
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!!
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.
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!
Jessica says
I would love love love to see more meal plans & shopping lists!
Nancy Wardlow says
Thank you so much Melissa. Your menus are a light at the end of my tunnel! Please keep them coming.
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! :)
Marisa says
Thank you for sharing such great info! Love your sense of humor, too!
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!!
Mellissa Sevigny 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!
Nicola says
I lost 8 1bs in the first week only 1 1b in the second ! I never cheated ? X Nicola x
Mellissa Sevigny says
Your body is still catching up Nicola – 9 lbs in two weeks is pretty great, you can reasonably expect an average of 2-3 lbs a week from here on out, though some might be more and others less.