These bloggers have weight loss inspiration, recipes, and other tools to help you stick to this low-carb, high-fat plan.
Beginning a new weight loss diet is not always a simple transition. And the ketogenic diet — a trendy low-carbohydrate, high-fat plan that may produce quick results — is no exception.
One of the biggest hurdles of going keto is putting and keeping your body in ketosis. Ketosis is a natural metabolic state that results in your body burning fat instead of carbs for fuel (when it doesn’t have enough carbs). So, naturally, to achieve ketosis, you’ll have to say goodbye to most carbs and hello to fat — and lots of it.
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It depends on which version of keto you’re doing, but generally, you’ll aim to get 5 to 10 percent of your total calories from carbs on the diet. The goal is to consume only 20 to 50 grams (g) of net carbs per day — or less than the equivalent of ½ cup of long-grain brown rice, which contains 25 g of total carbs (and about 23 g net carbs), according to the U.S. Department of Agriculture (USDA). Net carbs, which are an unofficial term, are defined as total carbs minus fiber and sugar alcohols, according to the website for the Atkins diet, another low-carb plan. For most people, going that low won’t be easy: The typical American woman over age 20 gets nearly 50 percent of her calories from carbs, according to the Centers for Disease Control and Prevention (CDC). For example, on a 1,400-calorie diet, this would be equivalent to about 175 g of carbs daily.
Meanwhile, you’ll need to reach for lots of healthy high-fat foods, like fatty fish, avocado, olive oil, nuts, and eggs. Butter, bacon, and cheese are also allowed, though these are among the less-healthy choices for fat. The goal is to get about 70 to 80 percent of your daily calories from fats overall.
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That’s just part of the struggle when following keto. You’ll likely also see various side effects, especially in the first few weeks, such as headaches, fatigue, and drowsiness — all signs of the so-called keto flu.
To overcome challenges like these, it’s apparent that what a keto dieter really needs is resourceful information and tons of encouragement. “One reason why the keto diet has continued to be popular is that it fosters a sense of community,” says Melissa Mitri, RD, owner of Melissa Mitri Nutrition in Milford, Connecticut. Keto blogs can help you feel as if you’re supported in the diet, which you need, since it can be restrictive and there are many hurdles to overcome when starting. One thing to keep in mind, says Mitri, is that these blogs are limited in that the authors are not medical or nutrition experts but are speaking from their own experience. “Remember that everyone is different and there is no one diet that works for everyone,” she says.
While it seems as if everyone is on the keto diet, a low-carb, high-fat plan isn’t necessarily better than another diet for weight loss or managing type 2 diabetes, notes a review published in the September-October 2019 issue of the Journal of Clinical Lipidology. Because the keto diet limits or eliminates foods known to be healthy and heart protective (for example, beans, whole grains, and most fruits) and encourages those that can increase cardiovascular risks (red meat, for one), the authors recommend that people work closely with their healthcare team when following keto.
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Many people jump into keto because they’ve seen friends and loved ones have rousing success on the diet. Indeed, a low-calorie version of keto helped overweight and obese adults lose an average of 22 pounds in four weeks or less, according to a review published in the November 2019 issue of Reviews in Endocrine and Metabolic Disorders. Still, not everyone is in favor of the diet going mainstream. Medical experts in the July 2019 edition of The Journal of the American Medical Association (JAMA) cautioned that the diet isn’t a slam-dunk fix for obesity or type 2 diabetes — and more research is needed to examine the long-term health implications.
Making an informed choice, rather than riding the keto trend, is important to ensure that you start safely and get the most out of the diet. The blogs below are exemplars in the keto category. Whether you’re struggling with exercise motivation, diet logistics, or looking for out-of-the-box keto recipes, you can be sure to find all of that and more here.
Anna, the Southern sweetheart and everyday mom of three, doesn’t post a recipe on Keto in Pearls that isn’t “kid-tested and family-approved.” Her love of comfort food comes out in many of her unique dishes, like this Shaved Brussels Sprouts Salad With Bacon and Brown Sugar. But if you’re not in the mood for Southern flavor, her blog also has sections devoted to your favorite ethnic foods, including Mexican, Asian, and Italian. And for those who just want answers, Anna offers full meal plans by the week or by the month.
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For all the men out there who need quick and dirty (but delicious!) recipes — especially if you’re playing around with eating one meal a day (OMAD) — Alex is your guy. With super sound instructions and gorgeous photos (his Chipotle Chicken Avocado BLT looks like something from a magazine), every dish on Cast Iron Keto is foolproof. Finally, if you’re a beginner, Cast Iron Keto has a section full of recommended products from knives and cutting boards to, of course, skillets!
Built to help you “rule” the keto diet, Ruled.Me may just be the perfect tool for an all-around keto education. While its comprehensive keto guide covers several FAQs, there’s nothing about this site that isn’t thorough — including its abundant resources. On the site, you'll find recipes ranging from full entrées and sides to condiments, plus a built-in keto calculator that can be calibrated to your preferences for easy food documenting. Even its recommended products section is broken down into five parts: kitchen, cooking, specialty food brands, supplements, and exercise. These resources in addition to Ruled.Me's success stories feed will keep you moving, motivated, and inspired.
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Mellissa Sevigny, culinary wizard and author of The Gluten Free Low Carber, started I Breathe I’m Hungry in the summer of 2011 to stay in touch with family and force herself to document her recipes. After all, what’s the point of making a delicious dish if you can’t replicate it at your next party? But when she started posting about low-carb diets in January to target New Year’s resolution dieters, she found that many dieters struggle with the same thing she had with previous diets: boredom! Since then, Sevigny has funneled all of her energy into creating original keto, paleo, and traditional low-carb dishes, like her amazing Asparagus, Leek, and Pancetta Tart or Cajun Salmon Patties With Cilantro Lime Dressing. Side note: Similar to her recipes, her writing has tons of spunk!
KetoGasm is here to educate everyone — particularly, “badass babes.” The site, run by one very intuitive woman named Tasha, actually offers a completely free keto course for when you get bored or frustrated with googling the diet on your own. Or for the advanced keto-er who refuses to brainstorm one more carb-less recipe, check out Tasha’s innovative dishes, like her Keto Egg Roll in a Bowl — or even her complete meal plans! On her blog you'll find answers to your most burning keto questions, like whether popcorn is low-carb-compliant. And unlike many other keto blogs, if you’re “a boozy babe,” KetoGasm actually offers a devoted guide to keto-friendly alcohols, as well as plenty of low-carb cocktails.
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Brought to you by keto couple Megha and Matt (plus their adorable dog, Julius, and cat, Miley), Keto Connect is the perfect hub for fascinating recipes, gorgeous photographs, and incredible how-to videos from their YouTube channel. Looking for a sans-carb pizza crust or "the best keto bread on the Internet"? This blog has you covered. But the best part about Keto Connect is that it’s all about dieting on a budget. Its $5 a Day Keto Meal Plan is full of helpful videos and infographics that will keep your wallet and your waistline in check.
This is a blog dedicated to the particular breed of keto dieters who also qualify as vegans. If you didn’t know that existed, get ready for Meat Free Keto to be your go-to for all things plant-based and low carb. The niche blog was founded by Liz, a holistic nutrition consultant who loves baking and owns a cat who, she says, has a diet even more complicated than her own. Liz’s site sets you up with all the essentials to get you started: delicious recipes for every meal (including a whole section on homemade protein bars), plenty of suggestions for vegan keto cooking staples, and even a vegan keto shopping list. But like any nutrition blogger, Liz knows how hard it is to make lifestyle changes. That’s why she’s added two- and four-week vegan keto meal plans easy enough for any beginner to follow! And if you can't get enough plant-based keto, check out her cookbook, Vegan Keto.
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You’ll find plenty of keto-friendly recipes on this detailed blog (just take a look at the Italian Spaghetti Squash Casserole), but No Bun Please offers so much more than low-carb, high-fat meal inspiration. Don’t know what supplies to get? Take a look at its Keto Essentials list. Want to know what to order if you’re stuck getting lunch at Chipotle? NBP has a section devoted to dining out at popular food chains. Oh, but there’s more: The blog also provides detailed information on the diet as a whole.
Dedicated to low-carb living, Little Pine Kitchen will provide you with plenty of keto-friendly recipes. What sets this blog apart, though, are the super handy printable charts of low-carb and no-carb foods. For instance, you can find a whole list of high-fiber, low-carb foods (with net carbs) so you can get enough fiber to promote digestive health and sidestep constipation. You can also access rankings of the best grocery store finds, like low-carb protein powders, jerky, or fast-food orders. Join the free membership, which allows you to save your favorite recipes in one place. Dinner just got easier.
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Do you think the keto diet sounds great but are still wondering, Well, why do I need to cut out carbs anyway? This is the site for you. While Ditch the Carbs isn’t specifically targeted to keto dieters, it answers every nutrition question you might have when starting a low-carb diet and provides related resources, such as what books can help you meet your goals. In its “How to Start” section, you’ll find excellent starter tools, like cooking conversion charts and a list of low-carb food brands you can find in grocery stores. Its articles also shed light on daily keto life questions, including what low-carb snacks you can find at the airport. On top of its countless resources (which of course also include countless recipes), the site provides easy-to-follow video demonstrations of its recipes.
Healthful Pursuit is not your typical blog, and its top-ranking keto diet podcast, run by keto expert extraordinaire Leanne Vogel, is one reason why. As a leading advocate of the diet and a weight loss achiever with an incredible story, Vogel is the keto star that you’ll obsess over — if you don’t already. The keto mogul and author of four bestselling books (her fifth, The Keto Diet Cookbook launches this April) fills her podcast sessions with interviews with keto veterans and influencers to discuss the ups and downs of the diet process. With more than 200 keto recipes on the site, plus step-by-step meal plan options and tons of videos as well as suggested products, her blog aims to provide you with everything you need to get started with your low-carb lifestyle. As she says, it's all about “taking the guesswork out of your diet.”
If you’re on keto to lose a significant amount of weight, Suzanne Ryan, author of Keto Karma, understands what you’re going through. She lost 120 pounds through the keto diet. Her blog is a one-stop shop for beginning your journey, with a keto calculator to determine your macros, a list of her favorite resources (like ketone testing kits) and grocery finds (from cooking oils and sweeteners to boxed baking mixes), and a ton of recipes across all categories. To round it out, her book Beyond Simply Keto puts it all together as the ultimate guide for losing weight while going keto.
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These bloggers have weight loss inspiration, recipes, and other tools to help you stick to this low-carb, high-fat plan.