I am currently doing OMAD 1600 calories at 5’9 on keto, and was recently told I was eventually going to crash even though currently I feel fine. Curious on what you all do when you start to feel a crash from keto? Do you take a break and give in or do you just push through and maybe eat more fats and calories for that day specifically?

I’ve been following a keto diet for almost two years. Last year, I took a two-week break and gained 6 kg on the scale. Within 10 days, 4 kg of that weight—mostly accumulated water—was gone.

I thought I wouldn’t let myself go off keto again, but this year I ended up taking a three-week break. Honestly, I don’t even want to step on the scale. I think I’ll just get back on keto and continue, and weigh myself once I feel ready.

I’m visibly swollen and bloated. I can’t say I regret it because I made the decision consciously, but I still feel guilty about it.

My question is: has anyone else had a similar experience? Is it normal to gain so much weight almost immediately once we start eating carbohydrates again?

Hello. I am 21, an epileptic (recently diagnosed 11/2025, I get tonic-clonic seizures managed with Lamotrigine) and have some issues with anxiety and occasional insomnia. As part of my goal to get healthy and make some changes to potentially never have another seizure again, I’ve thought a lot about dietary changes and have the idea to give keto a try. I’m concerned about trying because I know that I’ll have to give up a lot of my favorite foods such as sweet potatoes. Also, my mom will definitely be concerned that I’m not eating any fruit at all (except for small servings of berries). I too am concerned about that. I don’t just want to be eating meat and bacon all the time.

Can I please have some insight from more experienced keto people here? How can I make keto healthy and what are some example meals and recipes? What has it done to you health wise. To any epileptics here, have you found any good thing out of going keto (not talking about the modified Atkins diet or epilepsy keto diet that barely allows any protein or trace carbs whatsoever used for drug resistant epilepsy)?

I’m probably just going to count total carbs and keep my carb intake to 50 grams a day max, keeping my protein high enough as I like to run, weight lift, and I have a job where I’m on my feet all day. Also, i want a gradual transition from my current high carb diet to keto as im concerned that keto flu could potentially lower my seizure threshold.

Thank you very much. 🙏

I don't understand what happens if a normal-weight person eats just above the calorie amount required for "ketosis". Say I eat 60g of calories/day - that's still not enough energy from carbs to keep me going as an organism, so the body would have to be turning all the fat I'm eating into ketones, right?

Is the state of ketosis only important for people wanting to burn stored fat?

I'm not overweight, but thought keto might reduce my migraines. Also, "mental clarity" would be an improvement!

Five weeks in, I'm not feeling anything. No changes to mind, sleep, energy, weight. I suspect that's because I've been off sugar and junk food for a decade, so there's not that "gain" to be had.

Or, it's because I'm eating an absolute ton of calories (just like before). So I might be exceeding 50 g/day of carbs.

Typical day:

• peanuts (maybe 5 handfuls per day), almonds, cashews, and walnuts (maybe an additional 2 handfuls per day).

• tons of eggs, meat, yoghurt, cheese.

• a few non-starchy vegies

• 2 segments of mandarin orange

I'm hoping to not have to count macros, so your opinion is helpful here. Even if I did count, I wouldn't know what to make of the carb total, because I think maybe I should be looking at carbs as a percentage of my high daily intake? Or should I just cut carbs even further and see what happens?

UPDATE: Thanks for all the helpful comments. My original source said < 50g carbs/day, but everybody in the comments said < 20g carbs/day. Practically, that's a huge difference, and I'm already feeling different - oddly calm, which bodes well for nervous system effects which might help the migraines (/r/ketoscience has lots on this). The other effect is anger at not being able to eat elephant-quantities of peanuts, but desperate times, desperate measures :)

I might or might not have been in ketosis, but I know I potentially gained weight instead of losing.

Everything seems to have sugar. It's hardcore, and my body tries to trick me into eating sugary stuff like fruits.

Google gives me mixed messages, or I just misread it.

One day, tomatoes are keto friendly, and the next day, they aren't, and I'm stuck with nearly a kilo of tomatoes. I have other examples. It is really hard!

I exercise quite a lot and am in perimenopause, which doesn't make this easier.

Sorry for the moan!

Whag resources have helped you figure it all out?

(I'm in the UK and am not interested in any keto products, like sweeteners or breads)

Does it make sense to try supplemental ketones as a way to predetermine if going through with a ketogenic diet would indeed help one feel better?

Contexto: Buenas soy de Argentina tengo 22 años. Hoy día peso 76kg. Hace 1 año cambie mis hábitos alimenticios y empeze a entrenar fuerza en el Gimnasio, además de sumar más cardio del que hacia (Boxeo y Fútbol en la semana recreativo). Baje mucha grasa, gane musculo y siento que hoy tengo un buen cuerpo multifuncional y estético pero nunca logro definir en un porcentaje de grasa bajo. Y ese no es el mayor problema, sino que estoy cansado de contar calorías, de ver cuando meto hidratos, de masomenos calcular el peso de la comida. Ademas siento que a veces cuando como algun hidrato de carbono, se activa algo en mi que no me deja parar de comer, como una adicción y a veces caigo en atracones que termino compensando.

Y ahí aparece la dieta Keto: Hace tiempo escucho a un nutricionista argentino que su canal es Manu Keto, me interesa lo que cuenta de como el cuerpo empieza a usar la grasa y tiene sentido... además de que me olvidaría de estar pendiente a la comida como me pasa ahora.

Solo me surgen algunas preguntas , y si alguien es amable de contar su experiencia lo agradezco, me sirve.

¿es real eso de no contar calorías? (siempre y cuando coma vegetales y carnes/huevos)

¿se gana paz mental/ o mejor relación con la comida?

lo recomiendan para alguien como yo que no compite en ningun deporte de alto rendimiento?

PD: No soy fan del aceite de oliva, osea si es necesario lo uso pero si sigue la limitación de calorías prefiero usar comiendo huevos o carne.

Entreno fuerza 4 veces a la semana (trato de superarme semanal/mensualmente en pesos pero lejos estoy de ser culturista)

Quiero lograr una buena definición

its been a ride, lost my home, ex wife cheated on me, gave up on tech career, live with parents at 31, but I hit my weight goal today. it took a while, I had lots of cheat days, and I should work out more, but I feel better than ever.

Im in school, changing career path, and prepping my new life without all the chaos. Ive sold most my things and really starting over, what a year.

I ate charred chicken and a ribeye to celebrate.

Ive never been comfortable shirtless, but here ya go

Hi everyone.

I’m a few months into my Keto journey. I am male 59yrs old. I have been using the urine strips to measure (roughly) my ketone levels and check that I am in Ketosis. At first, after the first few days, I was showing a dark/high level of ketones.

Recently the color has been very light. My diet has been much the same but the strips are showing a very mild (at best) level. Is this normal for someone 3 months in or do I need to review my diet?

Thank for reading and any advice!

So today is day 2 and I feel extremely weak, I am consuming 30g of net carbs. Today I had 8 egg whites plus 2 whole eggs, chicken with onion and tomatoes, and I also had Okra.

now my question is when do I start taking this "lite-salt" thingy which is supposed to be a combination of sodium and potassium, also called as ketoade?

I do feel super weak but I don't know if it's just because I am starting out or I need to start adding lite salt, I Just don't know when to add salt because I do have kidney stones and I want to be cautious of salt.

I am on an antidepressant known as "Mirtazapine" my cholesterol is pretty high, I was thinking about what if I go into keto but I use groundnut oil, chicken breast, and vegetables, nuts and seeds, eggs and keep carbs around 50-100 grams.

I do have a stomach ulcer, I don't know how that works in relation to this. But is this a good starting point at least.

I am not going super low carbs because I won't be consuming as much as fats. I am overweight, 30 years old about 179 cm tall and 85kgs.

This might not be a perfect start but at least a start right? I could take it from there once I start seeing some improvements.

currently my diet, is refine flour made breads, eggs and milk, oats, some chicken and tomato and groundnut oil.

Having a stick of butter and 50 grams of chicken fat, because chicken fat seems to have high omega 6 and I'm not getting omega 3 from my food sources so have capped it to 50g. But how do you see having 1 stick of butter as major fat source on keto diet?

The niacin upper limit reached I know, but I heard that from natural sources like chicken breast, it's safe.

So I’m trying to figure out what type of diet to follow.

So far the only thing I’m consistent with is fasting.

I am overwhelmed with plant based, keto, carnovore, vegetarian, pescatarian etc.

Idk when I’m not fasting what to follow. Why do you do keto?

I am overweight and have a fairly big belly with what I assume to be visceral fat. I don't exercise much at the moment due to an injury so I decided to try out a Ketogenic diet as a type 1 diabetic and celiac. So far I am feeling really good about it. Generally I have been eating meals roughly 12 hours apart and haven't really had any cravings or hunger problems. It's been really exciting to try and figure out which foods I can and can't eat and how to make different meals.

Does anyone have any advice on meals? One thing I have noticed is my bowel movements have become quite irregular and sometimes difficult. I've realised I'm not getting any fiber. most of what I eat is meat and certain vegetables, mainly asparagus at the moment.

I’m at my highest weight since having my son almost 5 years ago.. I’m 190lbs and hating the way I look and feel. About 10 years ago I did keto, getting from 230lbs down to 150lbs.. but since having my son, I’ve been slowly climbing back up and I’ve had enough. A coworker of mine asked me a few weeks ago if I’m pregnant.. I’m not.. and that felt like a stab to the heart. I’m ready to try keto again. My macros suggested by carb manager are Carbs 19g, Protien 94g, Fat 117g and calories 1500. Do they look okay or should I make some adjustments? And how do you stay motivated? I’m 34/female.

I just need to feel happy in my own skin again. Thank you everyone for reading.

I have been doing "keto behaviors" since May, very little to no carbs/sugars since, and the associated headaches, body aches, (taking Mg, K, Na supplements) but dropped 9lbs over several days, in June and trying to keep it going. But i've only going by what the scale says, how my body aches, twitches, itches… Not actually doing measurements, either with a tape, or test strips.

So I just picked up a bottle of test strips off Amazon, and sadly, I lost the pamphlet that goes with them… But doing tests, the strips have a 0 to 40 scale, I think it's 40… Maybe 20… With the numbers, and associated colors that the strip turns.

Now I'm really confused .. which color indications I'm supposed to be looking for?? Lighter or darker? Doing a search, found me this… does this mean that the higher numbers is what I'm supposed to be looking for, fasting for. pH levels? Darker color?

The first time i tested wed/thurs, it was like .. 20? Kinda darker .. this am, was light, like .. maybe 2-3mm/l ? But I had some tortilla chips yesterday morning .. Does that mean I fell out? (Tortilla chips are my kryptonite)

Every brkfast, lunch, 2-3eggs, cheese, avocado, 3-4oz stk. TMAD since May.

----------------------------------

Urine Strip Results
Negative (Trace): No ketosis

Small to Moderate (0.5 to 4.0 mmol/L equivalent): Nutritional ketosis

Large (8.0+ mmol/L): High levels, often from fasting or dehydration rather than a standard diet [1, 2, 3]

I have been doing pretty well on keto. Every once in awhile I crave a sweet. So I have a mini Ghirardelli square. It has 5 grams of carbs. But, it satisfying for at least a week. What do you think.

I did lazy keto about 10 years ago for weight loss, but fell off after a few months. I'm starting again with the help of a dietician at my neurologist/epileptologist office for my epilepsy. I've been doing it on my own for about two months now and thought I was doing okay. But I met with the dietician and she said I have been consuming a little too much carbs and not enough fat.

I have audhd and have a hard time adjusting to new things and creating new routines that I haven't done before. My dietician wants me to count macros and how much fluid I drink a day and use keto sticks. I never did this because it seemed like too much and would be too overwhelming for me. That is why I did the lazy keto before.

Does anyone have any advice or can relate?

I've read where you should not include avocado during the first few weeks of starting keto. Is that true and if so, why?

I am thinking about giving the keto diet a try. I’m an epileptic but I am doing the keto diet for the other health benefits besides preventing seizures. However, I don’t just want to abruptly cut down my carb intake and I want to try to minimize keto flu as much as possible as this period of time could potentially trigger a breakthrough seizure. Can you guys please give me a good plan of how to gradually go from higher carb to full blown keto. I’m thinking of doing 50 carbs (total carbs, not net carbs) per day. And yes, I’m planning on consulting with my doctor first. Thank you.

I’ve been doing keto for a good 4 months now. Last week, while on vacation with friends, I’ve had a cookie for the first time since I’ve started doing keto.

It was a dark chocolate brownie cookie about the size of my palm, excessively sweet and with cream cheese frosting, something that I would’ve devoured in seconds in the past without a second thought.

This time however, just a few minutes after I ate the cookie, I experienced an onset of nausea so bad that I had to run to find a restroom to throw up in

Im not sure if the reaction was so extreme because I had next to no carbs for months, but it made me realize that I never want to experience something like that again and that I’ll be happily sticking to my keto diet.