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Are the benefits worth scaling back on all that starchy goodness? Never before had the judging panel unanimously decided to each invest over a million dollars into a potential company. Everyone at PIOP is kicking themselves for not having volunteered to be the guinea pig.

Since we recommend eating mostly natural, minimally processed foods, we focus on net carbs. For instance, in the study below, healthy volunteers remained consistently in ketosis consuming 50 grams per day.  Nutrition X 2019: Effects of differing levels of carbohydrate restriction on mood achievement of nutritional ketosis, and symptoms of carbohydrate withdrawal in healthy adults: A randomized clinical trial [randomized trial; moderate evidence] However, those who are overweight or have baseline insulin resistance may require a stricter approach, limiting net carbs to 20 grams per day. Avocados also help improve triglyceride and cholesterol levels(10).

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Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free (4). Using our keto recipes or keto diet meal plans means you do not have to count to stay keto – we’ll do the counting for you.

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In other words, you do not have to follow a long list of recipe ingredients. But having helped thousands of people start diets, and having been a beginner once myself, I’m fairly sure this method is the best for most people.

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But RCTs of strict low-carb diets appear to often show better results, compared to RCTs of more moderate or liberal low-carb diets: Obesity Reviews 2016: Impact of low‐carbohydrate diet on body composition: meta‐analysis of randomized controlled studies [strong evidence for fat mass loss on very low-carb diets in particular] Read about more RCTs of low-carb interventions for weight loss ↩ Insulin levels drop significantly on a low-carb diet, as described here: Yes, a low-carb diet greatly lowers your insulin American Journal of Clinical Nutrition 2010: Lack of suppression of circulating free fatty acids and hypercholesterolemia during weight loss on a high-fat, low-carbohydrate diet [RCT; moderate evidence] Nutrition and Metabolism 2006: Comparison of isocaloric very low carbohydrate/high saturated fat and high carbohydrate/low saturated fat diets on body composition and cardiovascular risk [RCT; moderate evidence] ↩ Very-low-carb diets reduce feelings of hunger: Obesity Reviews 2014: Do ketogenic diets really suppress appetite? There are way more fruits (including tomatoes and zucchinis which I find to be more savory than sweet and I could go on for days listing them all out along with their nutrition profiles. Go ahead and buy some raspberries, strawberries, and blueberries to add variety to your daily meals. About half of the participants stayed on the diet for a year but lost little additional weight in the next nine months. What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake ( 16 ).

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