Staying the Course: How to help yourself stay on Keto

 If you have ever tried to stay on a diet long term, you know how difficult it is to maintain your focus and motivation.  Most of us just quit dieting slowly over time and then suddenly realize that we are no longer following our diet!

Staying motivated requires some effort on your part and that may be the problem. We live in a fast-paced, busy world and we are forced to move at the speed of light with it.  We have to multi-task just to keep up.  We suffer from stress and anxiety because we fear falling behind all the time.  This situation makes it difficult to stay the course with any diet, let alone one that requires a complete change in food preparation.

On that note, let's explore ways to help us stay on our keto adventure for the long-haul. Here are some tips that can help you stay on track with your Keto diet goals:

Motivational Tips for your goals:

Set realistic goals: 

Be sure to set achievable goals for yourself and break them down into smaller, more manageable steps. This will help you stay motivated and focused on your progress. I have talked about the importance of goal setting and how to do it on my other blog.  You can read about it here.

Find support: 

Building a support system of family, friends, or other Keto dieters can help you stay motivated and accountable. Online communities or local groups can provide encouragement and tips for sticking to the diet. There are several groups on Facebook that are for Keto dieters and you can get support, new recipes to try, motivation from other dieters, and learn about staying on keto for the long term. You should check some of them out; try several until you find the one that fits for you. 

Keep a food diary: 

Tracking what you eat can help you stay aware of your food choices and portion sizes, and can also help you identify triggers or patterns in your eating habits. Keeping a food diary is always the first thing you should do when starting a new diet.  It keeps you focused on your diet and helps you see the areas where you struggle.  Maintaining your diet is a hard challenge and by keeping a food diary you can ensure that you stay the course for your goals.

Celebrate successes: 

You need to celebrate your accomplishments, no matter how small. Celebrating milestones, such as losing a few pounds or sticking to the diet for a month, can help you stay motivated and focused on your progress. Sometimes it feels silly to celebrate the small stuff, but success in life comes in the small, almost overlooked successes you have.  They add up over time, so celebrate each one as it occurs to help you see that small progress is still progress.

Focus on non-scale victories: 

Remind yourself that there are many benefits to the Keto diet beyond weight loss, such as improved energy levels, clearer skin, and better digestion. Your focus on these non-scale victories can help you stay motivated even when the scale isn't moving. We all know the frustrations of hitting a plateau in our weight loss.  That scale just isn't moving and we think our diet isn't working.  The actual fact is that when you hit a plateau, your body is making adjustments because of weight loss and your diet.  This diet changes so many things in your body and some time is needed to allow your body to reach homeostasis again. Once that happens, the weight starts to fall off again. So be patient with your body.  

Plan ahead: 

You should plan for situations where you may be tempted to cheat on the diet, such as parties or eating out. Maybe you will need to bring your own Keto-friendly snacks or research restaurants in advance to find low-carb options. Eating out is one of the biggest challenges for those who follow Keto.  Fortunately, many restaurants are now understanding that eating keto is not a fad and is not going away; so they are including some keto-friendly options on their menus.  Be sure to ask before you go to a restaurant if they provide keto items on their menus.

Get creative with recipes: 

You should also plan to experiment with new recipes and ingredients to keep your meals interesting and prevent boredom. This can help you stay motivated and committed to the Keto diet over the long term. When you start keto, you will have the best results by eating just basic meat, vegetable, and maybe salad.  You will find that your weight loss will be faster and your body will adjust better.  After you have been on the diet for a while, you need to start adding keto recipes to your meal planning to prevent boredom which causes you to fall off the diet.  There are so many great keto recipes around.  I find them on YouTube and on Pinterest all the time.  I will warn you that not all of these recipes will make you happy or turn out like you want them to.  I talked a bit about this here when I tried a spinach wrap recipe.

Practice self-compassion: 

Slip-ups and mistakes are normal, and you should to be kind to yourself when they happen. Encouraging self-compassion can help you stay motivated and committed to the Keto diet, even when you face setbacks. Be sure to be gentle with yourself.  You are learning a totally new way to eat and it is much like learning a new language only with foods.  If you have a setback or you slip up and go off the diet, just acknowledge that this has happened, make a note in your food diary about when and why it happened for future reference, and forgive yourself.  Just get back on the diet again and forget about the lapse.

Practice self-love:

My last tip would have to be to be sure you are taking good care of yourself in every way.  So many things are happening inside your body on this diet, and you may even be experiencing the "keto flu" if this is new to you.  Learn to listen to your body and give it what it needs.  In the flu example, be sure to drink plenty of water to flush toxins from your system.  Make sure to drink an electrolyte drink at least once daily. Don't forget to take care of your mental health, too.  This diet is also working inside your brain and nervous system and you may feel the difference without understanding what is going on.  Slow down, relax, take care of yourself.

By incorporating these tips into their daily routines, you can stay motivated and committed to your Keto diet goals over the long term. I wish you good luck and good fortune!  

10 Potential Reasons Why Someone May Want to Start a Ketogenic Diet

You may wonder why on earth anyone would even want to be on Keto.  You know about weight loss from the keto diet, but you may not know about any of the other benefits you gain by being on Keto.  So, let's go through them one by one. Before you start watch this video:

https://youtu.be/ZbghVpdMG-0

Reason One:

Weight loss: One of the most popular reasons people start a keto diet is to lose weight. By reducing carbohydrate intake and increasing fat intake, the body enters a state of ketosis, where it burns fat for fuel instead of glucose. 

This may take a few days for your body to acclimate to the new food source, so that is where the "Keto Flu" originates.  To offset this, be sure you drink plenty of water and try to replace electrolytes you may be losing due to loss of water from your body.  When you use ketones for fuel, your body does not need to hold onto water for removing toxins left over from digesting carbohydrates.  Also, simply in the digestion process, you gain water as a result.

Reason Two:

Improved energy levels: Many people report feeling more energetic and alert when they follow a keto diet. This is because the body has a constant source of fuel from fat, which is a more stable energy source than glucose.

You get more bang for your buck with using fat for energy, too.  Carbs only produce 4 grams of energy while fats produce 9 grams during the digestion process. 

There is, however, a period during the initial stage of starting this diet that you may find it hard to sleep. You may find yourself tossing and turning and getting up more frequently to urinate.  This is normal and will pass.  Just stay on your diet and your body will finally adjust to using a new fuel.

Reason Three:

Better mental clarity: Some people report improved mental clarity and focus on a keto diet. This is thought to be due to the brain's ability to use ketones (produced during ketosis) as a more efficient source of energy than glucose.

Your brain loves, loves, loves ketones.  When you give your brain ketones, it kicks into high gear.  So you feel less foggy and you have more focus.  This effect will last as long as you remain on the diet.

Reason Four:

Reduced inflammation: High-carbohydrate diets can cause inflammation in the body, which can contribute to a range of health issues. A ketogenic diet may help reduce inflammation levels and improve overall health.

Inflammation is not something you want to have in your body.  You need to reduce the amount of inflammation you may have already and keep it from coming back.  Luckily for you, the keto diet will take care of this for you; inflammation uses glucose to live, so by removing that energy source, it slowly goes away.  

It is not unusual to have a health professional suggest keto if you have been shown to carry around lots of inflamed tissues.  There are numerous health conditions that can actually be improved just by being on this diet.

Reason Five:

Improved blood sugar control: By cutting out carbohydrates, a keto diet can help stabilize blood sugar levels, which is beneficial for people with type 2 diabetes or insulin resistance.

So many of us have developed insulin resistance from our carb-heavy diets that changing over to a keto diet will almost instantly stabilize your blood sugar levels.  Blood sugar levels measure glucose, so by changing to ketones your blood sugar levels will drop automatically.  

Many people with diabetes are on the keto diet, but if that is your reason for starting this diet, please consult your physician first.  Make sure he/she knows about your diet change and is agreeable to a more careful monitoring of your condition for a while initially.

Reason Six:

Reduced risk of heart disease: A keto diet can help lower triglyceride levels, which is a risk factor for heart disease. It may also help increase levels of HDL cholesterol (the "good" cholesterol).

This seems counter to what you think about when you consider your levels of cholesterol in your blood.  You think that if you eat so much fat, your levels will go up, but in actuality, your levels go down with this diet.  

Any decrease of cholesterol in your bloodstream is a very good thing for your heart health, but if you have a heart condition already, be sure to check with your doctor before starting this diet.  You may require closer monitoring and medication management by your physician as you progress on your diet.

Reason Seven:

Better skin health: Some people report clearer, brighter skin on a keto diet. This may be due to the reduction of inflammation and the increase in healthy fats. Whatever the reason, having better skin and looking better is always a good thing. 

Reason Eight:

Reduced appetite: A high-fat, low-carb diet can help reduce appetite, which can make it easier to stick to a calorie deficit and lose weight. Because you are eating more fat (which takes longer to digest so it uses more energy) and because it is more filling to you, you will discover that you are not craving food all day long.

Gone will be the daydreams about food and that is a good thing.  You can now focus on your tasks at hand and with more focus, you can accomplish more in your day.

Reason Nine:

Improved digestive health: A keto diet can help reduce bloating and other digestive issues by eliminating high-carb foods that can be difficult to digest. Bloating may come from the increase of water produced during digestion, but it is not ever pleasant to feel like your gut may explode.  

People with other digestive issues will see an improvement in their symptoms on this diet.  IBS is caused by excess inflammation, so you will see your symptoms calming down over time.  Be sure your doctor is aware that you are on this diet and will monitor you closely to ensure you experience no adverse response.

Reason Ten:

Increased longevity: Some studies suggest that a ketogenic diet may help increase lifespan and improve overall health, possibly due to its effects on inflammation, blood sugar control, and other factors.

So if that sounds good to you, start Keto and see if you feel better, have more focus, have clarity in your thinking, and live longer.  Sounds like a win-win situation to me.  What do you think?

So if you still aren't convinced, here are a couple of articles I found that cover this and more:

https://www.chefabod.com/post/5-reasons-why-you-should-try-a-keto-diet

https://www.naturallynourishedrd.com/10-reasons-to-go-keto/

Keto Cupcakes Anyone?

 I sometimes get emails from a couple called "Team Terry Keto" because I like their YouTube videos, so I signed up for recipes from them.  This time, I got a recipe for a two ingredient cupcake and I was excited.  I have been craving sweet something for a bit now and my preference is cake or cookie textured sweets.  This recipe was right up my alley!

The first ingredient calls for a Keto cake mix.  Never heard of such a thing, but I was taking them on faith, so I went to my local grocers and looked for such a thing.  Nothing.  All I could find was sugar-free cake mixes that had something like 36 carbs a serving!!!! 

My next source to check was Amazon.  I found the perfect Keto cake mix there.

https://amzn.to/3zpchoU  which cost $7.00!!! Yikes!!!

But I was determined to try out this recipe, so I ordered it in chocolate and waited for it to arrive.

It came the next day so I was all ready since I had purchased the second ingredient during my search for the cake mix.

The second ingredient is Greek Yogurt.  Seems strange to me, but I was going for it.

To the cake mix you add 2 cups of the yogurt, mix well, fill prepared cupcake pan (only filling each well 1/2 way) and bake for 23 minutes at 350 degrees.

I was so excited.  I stood by the stove and watched my lovely cupcakes cook.  When the timer went off, I carefully took them out to cool.  About 2-3 minutes later, they all fell and I had wells in the tops of each cupcake.  Oh, well.  I wasn't going for beauty, I was going for taste. No picture because they were really ugly!

Once they were all cool, I eagerly peeled the paper off the cupcake and took my first bite.  It was good!  It was really good!  I was so happy, but it was a very expensive sweet treat.  It made 16 cupcakes, so when I divided that into the cost, it was around $.82 for each cupcake.  

I knew I would not nor should not eat all of them at once, so I carefully wrapped them up in paper towel and placed the extras in a plastic bag.  Careful to remove the air, I then put them in the refrigerator for future snacking.

So far, it has been 1 week since I baked them.  I have doled them out at 1 per day after lunch.  They are still delicious and moist and tender.  I am so excited about this recipe.  But, I feel there still has to be a better way than a $7.00 cake mix.

I found a YouTube video from "Victoria's Keto Kitchen" and she shares her recipe for making Keto flour that you can use for any recipe that calls for white flour. She bakes with it, uses it to bread meat, and cooks with it all the time.  I was really excited to check it out, but as of now I have not.  I still need to get some of her ingredients; I have everything except Egg Protein Powder (which I have never heard of). Here is the video: https://youtu.be/iiPerJqEZ_c

So now I am off to Amazon again to see if they have it.  If so, I will get some and try out her recipe.  I can then make my own cake that is a keto cake!  I am so excited.  I will let you know how this turns out.

But, in the meantime, the cupcakes were to die for so I recommend you try them out.  Maybe find a Keto icing for them.  I did not bother with icing, but maybe I will try that when I make them again.

Please let me know if you make these and tell me what you think of this quick sweet recipe.

Keto Twins on YouTube

 I recently found the Keto Twins on YouTube and I have to say that I love watching all of their videos.  Not only do I get great Keto information, but they are smart and funny. It is obvious that they love keto and want to share their experiences with others to help them on their way to keto weight loss.

The reason I am enjoying them so much is because they don't have their own Keto recipes.  They get recipes from everywhere and try them out on camera.  They even taste test them on camera.  As you know from an earlier post, sometimes what you see on video does not always turn out.  See this post for more about that.

Just to show you what I mean, I am going to post a few of their videos here.  This is just a sample of what they have.  They are hilarious when they are preparing each dish.  Because they are twins, they talk back and forth on camera without any hesitation.  It is so fun to watch.  I hope you enjoy these couple of videos and start watching them for yourself.  You will get lots of encouragement and you will find out which recipes work and which do not without the pain of making it yourself.

https://youtu.be/BEuZxbZ51k8   Easy Keto Chicken Dishes We Never Get Tired of Eating!

https://youtu.be/rEXoP-kwBoE  This Keto Pasta Only Has 2 Ingredients!!

https://youtu.be/2NO2G94CxRU   This 49 Calorie Dessert Has Less Than 1 Net Carb!

https://youtu.be/TR4UPalxqbk   We Added THIS to Our Chaffles & It Changed Everything!

https://youtu.be/Leq8ReHfBa8  We Tested New 2-Ingredient Keto Recipes!

https://youtu.be/PPMMGOxCCS0    These Keto French Fries are Made of Something Unexpected!

I hope you try some of these yourself.  I know I am and I will let you know what I think of how they turn out, too.

Bon Appetit!

Keto Tortillas and Keto Wraps

 My previous post was about a flop.  I watch Low Carb Love on YouTube and she had a segment about "these wonderful spinach wraps" and said she was eating them all the time now, since she made them the first time.

I like spinach and I like wraps, so I tried her recipe (which is billed as only 2 ingredients).  The entire recipe went into the trash.  There were no wraps, only a mess.  I was so upset, but I told you about it here.

So I have been putting off writing this blog because I decided I needed to try them again. I went to the store and got the 2 magic ingredients (well, one because I always have eggs--but the recipe uses 4 at a time!) 

I had also seen another video of hers where she makes Keto tortillas using only 2 ingredients.  I think I am seeing a new trend here, are you?  Anyway, I decided that since I was trying out wraps, I should also try out her tortillas.  I already had her 2 ingredients here (I have a keto friendly kitchen).

I got the wraps ingredients together and started to make them.  I cut up my spinach into small pieces before putting it into the blender.  I added the 4 eggs and used my gloved hand to break them up and mix them in the blender so it would process easier.

I used my iron skillet last time, so this time I tried it in my stainless steel skillet.  I did everything she said to do.  Nothing worked.  The first two were a big wad of mess and went into the trash.  I put on my thinking cap.  Surely there is a way for me to save the rest of this batch.  I decided to add 1/4 cup of almond flour to the blender and mix it all up.

I got out my trusty iron skillet and greased it and put in some of the liquid.  After about 5 minutes on medium heat, I tried to turn them (this is the part that always makes a mess) and lo and behold, it worked!!  I cooked the other side for about 3 minutes and put it on a plate to cool.  I quickly tried another, thinking this must be a fluke; but no, this one also turned out!  All in all, I got 3 wraps.  Not a very good return on my money, but at least I got something.  Now I'll have to see how they taste tomorrow.

Ecstatic from my success, I plunged into the tortillas with high hopes.  I followed her directions exactly, but when it came time to make a dough ball, there was no way.  It was too dry and flaky.  Now, I do know something about coconut flour--it sucks up the fluid in the recipe completely.  So, I added another 1/4 cup of water to my dough and this time it made a ball.  

After letting it rest in the fridge for 30 minutes, I cut and pressed them out and cooked them in my handy iron skillet.  They are lovely and very pliant.  I can't wait to try them tomorrow also.  I'll let you know next time how they tasted.

Anyway, I wanted to update you on my project to make spinach wraps and keto tortillas.  Not too shabby, if I do say so myself.  It seems that when you follow other people's recipes, you need to use your own judgement about whether to add or subtract ingredients to make it yours (or, as in my case, to get it to even turn out).

So, here are my two recipes:

Hers

2 Ingredient Spinach Wraps

• 2 cups of spinach
• 4 eggs ( or the equivalent in egg whites)
• I had to add 1/4 cup Almond Flour after the first batch flopped

• Directions:

• Put all ingredients in a blender and liquify (you want everything well blended)
• Spray your pan with oil and pour enough into the pan to make a thin crepe-like wrap.
• Cook 2-3 minutes on each side (I had to cook mine longer on each side) using medium heat.
• Once cooked, let cool before making a wrap.

150 calories each, 10 grams fat, 13 grams protein, Total Carbs. 2 grams-Net carbs. 1 gram

Mine

2 Ingredient Tortillas                                                    

                                                                                      

                                                       

• 1 cup of coconut flour
• 4 tbsp whole psyllium husks
• 1 1/4 cup water (I had to add an additional 1/4 cup of water)

Directions:

• Mix psyllium husk in bowl with water and let stand until it forms a gel-like consistency.
• Add coconut flour and knead until dough forms.
• Roll into ball, wrap in plastic wrap and place in fridge for 30 minutes to set.
• After 30 minutes, cut ball into 6 sections, using tortilla press and parchment paper, flatten them out to 1/4 inch thickness. (You can also use a rolling pin to make these)
• Spray pan and heat over medium heat.
• Cook tortilla for 2-3 minutes until brown spots occur on each side.

124 Calories 4 grams Fat, 4 grams Protein, Total Carbs 16 grams, Net carbs 4 grams  

                                                            mine

Let me know if you try these out.  I'd like to know how yours turn out and if you had to make adjustments also.

Not Everything You Make from a Keto Recipe turns Out!

 Well, I have had really good luck with keto recipes I find on Pinterest, but not so much with the ones I see on YouTube.  I recently watched Low Carb Love cook spinach wraps and she gushed about how good they were and how easy they were to make and they only have the 2 ingredients...

I thought, that sounds good.  I like spinach wraps.  I think I'll try that.  So off to the store I went and bought my fresh spinach.  I already had the eggs.  I had to find my blender up in the top of the cupboard because I rarely use it.  So now I have my ingredients collected, my tools clean and washed, my pan lightly coated with spray oil and on medium heat.  I did everything she did, exactly and ended up with the biggest mess!

Not only did they not turn out to be wraps, but they were inedible.  Mine were nothing like hers even though I followed her instructions exactly.  It was a sobering experience and one I did not enjoy.  I was really looking forward to having a spinach wrap for lunch.

So next I decided to make something I know turns out beautifully.  I made my go-to Chaffles that I use as my bread in sandwiches.  I love these things.  They are tasty, they have a slight crispiness from the Mozzarella and I can add any seasoning I want that day.  They take about 3 minutes to whip up and I absolutely love them. I don't feel quite as defeated since these turned out beautifully, just like I like them.

If you want to start cooking Keto, I would recommend starting with Pinterest for some good recipes.  I have had the best luck with those.  Although there are a couple of YouTubers that I watch whose recipes are really good even though mine don't look like theirs do when finished.

Here are a couple that I do like and have had some success with their recipes:

• https://www.youtube.com/@cjsketokitchen
• https://www.youtube.com/@KetoFocus
• https://www.youtube.com/@ketoserts
• https://www.youtube.com/@SuzAndTheCrew
• https://www.youtube.com/@victoriasketokitchen

My biggest complaint with Keto casseroles is that they are so flat and they are not very filling.  If I make a keto casserole, I also make a big salad and some vegetable that is in season to go along with it.  I even can sometimes make chaffles to eat with it.  

In case you haven't noticed, chaffles are my thing.  Even my daughter likes them and she is really picky.

Here is my go-to Chaffle recipe:

• 1/4 cup finely ground almond flour
• 2 med-large eggs
• 1/4 tsp. baking powder
• 1 Tbsp. water
• 2 ounces of softened cream cheese or 1 Tbsp. of mayonnaise

I mix this all together in a bowl while my waffle iron heats up.  I lightly spray the iron with olive or avocado oil and then put a bit of mozzarella grated finely all over the surface of the waffle iron.  Not heavily, just a bit to cover most of it.

I then add the recipe and let it start to cook before I add a top layer of grated cheese.  I close the top and wait until it says it is done.  Yummy!  I used to make these in the mini-dash waffle iron, but since I eat these so often, I had to get myself a large 4 square waffle iron to keep up.  You see what you think. 

8 Scientific Benefits of the Keto Diet

 Most of us are familiar with the keto diet by now, but even though we think we know all about it, we do not.  You really need to research this diet to realize all it has to offer you in terms of health, weight, and mental clarity.  

I have researched this diet for years now and here are 8 benefits of being on keto that you may or may not know:

Benefit #1: the keto diet can help you obtain (and maintain!) a healthy weight

 The keto diet is excellent for losing fat and keeping it off. For example, a meta-analysis of 13 randomized controlled trials concluded that:

“Individuals assigned to a VLCKD [very low carbohydrate ketogenic diet] achieve a greater weight loss than those assigned to an LFD [low-fat diet] in the long term; hence, a VLCKD may be an alternative tool against obesity.”[1]

What’s more, randomized controlled trials found that the keto diet produces up to three times as much weight loss as a high-carb, low-fat diet.[2-3] 

In other words, if you want to lean down but are sick and tired of failing your weight loss attempts, the keto diet may be the key to a slim figure.

Benefit #2: the keto diet boosts brain function 

When going keto, most people experience an improvement in their brain function and mental clarity.[4-5]

The keto diet supports your brain in various ways and for various reasons. A major reason is that ketosis enhances mitochondrial functioning. [6] 

Researchers believe ketosis stimulates the formation of new mitochondria in your brain, especially in your hippocampus. [7] This aids your mental clarity, memory, and energy levels.

Benefit #3: the keto diet can help manage or even reverse diabetes

Many studies show minimizing carb intake benefits people with diabetes. In fact, the keto diet was the standard diabetes treatment before the discovery of injectable insulin. [8-9]

 Consider the following:

Research published in Annals of Internal Medicine found that when type 2 diabetics went low-carb for two weeks, they improved insulin sensitivity by up to 75%. [10] 

And another study involving 21 individuals with type 2 diabetes found that seven of them could stop their diabetes medication within 16 weeks of going keto. [11]

Benefit #4: the keto diet reduces heart disease risk

 While saturated fat and cholesterol are often alleged to clog arteries, these compounds do not cause heart disease. [12-14]

That’s good news for keto dieters because this eating style loads up on high-fat foods such as eggs, nuts, and bacon.

In fact, the keto diet reduces heart disease risk for four main reasons. The keto diet: [15-18] 

    Stimulates weight loss

    Elevates levels of the “good” HDL cholesterol

    Decreases blood triglycerides levels

    Reduces blood pressure

Benefit #5: the keto diet boosts mental well-being

The keto diet benefits various mental disorders and conditions. For example, research shows the keto diet: [19-22]

    Has an antidepressant effect

    Improves the behavior of children with autism

    May stabilize mood in bipolar disorder patients

    Has cured one case of schizophrenia

Benefit #6: the keto diet can be therapeutic for various neurological diseases

These include Alzheimer’s, ALS, Parkinson’s disease, infantile spasms (West syndrome), and epilepsy. [23-26]

Benefit #7: the keto diet may prevent and fight some types of cancer

Most cancer cells rely on glucose as fuel, which is why keto diets may help prevent and fight the disease. 

For instance, when in-vitro cancer cells only receive ketones and fat for energy, they often die. [27]  Plus, various studies show the keto diet helps fight brain cancer. [28-29] 

 Benefit #8: the keto diet can improve gut health and bowel disorders

Many bowel diseases are the result of gut pathogens and infections, both of which rely on glucose for energy. 

By minimizing your carb intake, you stave off these infections and pathogens. That’s how going keto diet can improve gut health and treat bowel disease. 

I don't expect anyone to just take my word for any of this.  I will provide the bibliography below for anyone who wants to take a deep-dive into the science.  I know that just because I am a science nerd, not everyone is or wants to be.  

That noted, I still believe that if you research this diet on your own, you will also come up with these same benefits.  Popular articles will support these scientific papers.  

One last bit of information for you.  Did you know that the Keto Diet was not developed for weight loss?  In the 1920s, the Keto Diet was developed to treat epilepsy. Since then, it’s been used for medical treatments off and on, including for diabetes.

This diet has been around for quite a long time, so it is not a "new fad diet" as some would like to think. There is over 100 years of evidence to back the benefits of eating a keto diet.  Maybe you should try it out for yourself.

Bibliography:

1. Br J Nutr. 2013 Oct;110(7):1178-87. 

2. J Pediatr. 2003 Mar;142(3):253-8.

3. N Engl J Med. 2003 May 22;348(21):2074-81.

4. Appetite. 2009 Feb;52(1):96-103.

5. Neurobiol Aging. 2012 Feb;33(2):425.e19-27. 

6. J Child Neurol. 2013 Aug; 28(8): 1027–1033.

7. Biochim Biophys Acta. 2009 Mar;1790(3):208-12.

8. Nutr Metab (Lond). 2008 Dec 19;5:36.

9. Nutrition. 2015 Jan;31(1):1-13.

10. Ann Intern Med. 2005 Mar 15;142(6):403-11.

11. Nutr Metab (Lond). 2005; 2: 34. 

12. Am J Clin Nutr. 2010 Mar;91(3):535-46.

13. Am J Clin Nutr. 2015 Aug;102(2):276-94.

14. Ann Intern Med. 2014 Mar 18;160(6):398-406.

15. Arch Intern Med. 2004 Oct 25;164(19):2141-6.

16. J Nutr. 2006 Feb;136(2):384-9.

17. N Engl J Med. 2003 May 22;348(21):2082-90.

18. Am J Clin Nutr. 2009 Jul;90(1):23-32

19. Biol Psychiatry. 2004 Dec 15;56(12):981-3.

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