Top 25 Foods for Diabetics

Do you suffer from diabetes?

And are you fed up with eating the same foods for diabetics?

There’s no question about it:

The food choices you make as a diabetic strongly influence the quality of your life.

And making smart food choices can mean the difference between you managing your condition…or 
it managing you.

The best foods for diabetics are most often whole foods that are not processed.


Because these foods are front-runners in keeping blood sugar levels low.

And regulating blood sugar levels through correct food choices is key to managing and reversing type II diabetes naturally.

Including these extra-healthy superfoods in your diet will not only lower your risk of, or even reverse diabetes, but also meet all your nutritional needs.

What’s more, eating these foods for diabetes will ward off heart disease, stroke, dementia, high blood pressure and obesity!

According to the American Diabetes Association, of the 30.3 million adults diagnosed with diabetes in 2015, 7.2 million were undiagnosed.

So whether you have diabetes, think you may be a candidate or simply want to enjoy better health prospects, make these 25 foods for diabetics a regular feature in your diet.

The Top 25 Foods for Diabetics.

1. Dark Chocolate

The flavonoids found in dark chocolate (85% or more) make your body sensitive to insulin and reduce insulin resistance.

These compounds can also bring a decrease in the insulin levels and help you control your cravings.

In one study, people who consumed dark chocolate felt a decrease in their urge towards eating salty, sweet, or fatty foods.

The people who ate milk chocolate did not report similar results. That is why, you should not reach out for any kind of chocolate blindly. Choose the dark variety as this has been proven conclusively to work!

Choose the dark variety as this has been proven conclusively to work!

2. Fenugreek

Fenugreek seeds contain fiber that will slow down the process of digestion.

This gives your body a chance to regulate how much carbohydrates and sugars it should absorb from the digested food.

They also make your body more tolerant to glucose and reduce the levels of bad cholesterol.

3. Apple Cider Vinegar

The evidence in favor of apple cider vinegar as one of the top foods for diabetics keeps stacking up.

Taking ACV 30 minutes before mealtimes not only helps you lose weight naturally but also improves glucose metabolism.

Best of all, it acts as a natural appetite suppressant.

4. Tomatoes

Tomatoes contain lycopene, which helps reduce the risk of developing cancer and heart diseases.

Whether you eat them raw or cooked, they are great foods for diabetics because they are non-starchy fruits.

They also have a low glycemic index (they won’t cause a surge in blood sugar).

A study showed that consuming 200 g of tomatoes daily can also reduce blood pressure that is linked with type 2 diabetes.
5. Jamun

Jamun is a purple colored fruit that can improve your body’s sensitivity to the insulin it produces.

It can also increase insulin activity and control your blood sugar levels.

Since it has a low glycemic index, Jamun can both derive energy from starch AND manage the sugar levels in your blood!

6. Ceylon Cinnamon

It’s true that Ceylon and Cassia cinnamon are both great foods for diabetics. Each helps to slow the absorption of sugar into the bloodstream and improve insulin sensitivity.

However, Cassia contains coumarin, a compound which can be toxic.

So if you intend to consume cinnamon in large amounts cassia can be harmful due to the coumarin.

Ceylon cinnamon is therefore the safer choice and also much better quality!

7. Broccoli

Broccoli is one of the best foods diabetes because it has sulforaphane.

This compound is present in other cruciferous vegetables, such as kale and cauliflower, as well.

Sulforaphane can start different anti-inflammatory processes within your body when you ingest it.

This will help stabilize your blood sugar, as well as keep any cardiovascular damage to a minimum!


8. Cashews, Almonds and Pecans.

Tree nuts are especially rich in magnesium, a mineral involved in blood sugar regulation.

It is estimated that up to 38% of type II diabetics are magnesium deficient.

Nuts are also an excellent source of healthy unsaturated fats which help lower levels of LDL “bad cholesterol”.

And according to new research from Louisiana State University, people who eat nuts regularly, have lower risks of type II diabetes AND heart disease.

9. Citrus Fruits

Citrus fruits, such as oranges and grapefruit, are pulpy. And this pulp is actually a fiber source that is good for you.

However, you will enjoy its health benefits most, if you eat the whole fruit.

Studies have shown that eating whole citrus fruits lower the risk of diabetes.

So, stop reaching for that glass of orange juice – it’s full of sugar!


10. Bitter Gourd

Bitter gourd might not feature on your list of favorite foods. However, it’s composed of active substances that have anti-diabetic characteristics.

These remarkable substances can actually lower the glucose in blood naturally and act just like insulin.

Squeeze out some fresh bitter gourd juice and enjoy a glass of it every day early in the morning.

Make sure you do that on an empty stomach for full effect.

11. Blueberries

Blueberries are one of the top fruits when it comes to foods for diabetics.

This is because they contain insoluble fiber, which your body cannot digest.

That means, it will come out of your body and take some of the fat with it!

They are also rich in soluble fiber, which will make you feel fuller for longer.

It also slows down the digestion of carbs, so your blood sugar remains under control.

12. Turmeric


I mush it to my eggs each morning and stir it into my Apple Cider Vinegar drink before meals.

Turmeric is one of the world’s most extensively researched foods for diabetics. In fact, according to a review in the “International Journal of Endocrinology and Metabolism”, turmeric may be just as effective as drugs when it comes to the management and prevention of diabetes.

13. Green Tea

Empirical research suggests that regular green tea drinkers are 18 – 42% less at risk of developing diabetes.

Green tea is also packed with catechins. These compounds are among the most potent and beneficial antioxidants. One specific catechin called epigallocatechin gallate (EGCg), is the most widely recognized for its cancer-fighting properties.
For the most powerful cup of green tea to fight diabetes and cancer, try matcha green tea. Its catechin profile is 60% EGCg! 

14. Omega-3 Fatty Acid Fish

Fatty fish, such as wild salmon is full of the beneficial nutrients known as omega-3 fatty acids.

But why are omega-3’s so good for us?

Well, for starters, they can reduce the risk of developing heart disease. Omega-3’s have also been proven to ward off depression.

Fatty fish also contains other nutrients, such as vitamin D and selenium. These keep our bones, hair, nails and skin healthy.

If you aren’t a fan of salmon, then you can also try sardines, herring, or mackerel.

15. Steel-Cut Oats with Protein Powder.

Oats are another food for diabetics that will reduce the risk of developing type 2 diabetes.

This is because oatmeal is another food rich in magnesium, which helps your body manage both glucose and insulin levels better.

The best part is that they are easily cooked; if you leave the grains whole, you will benefit from all the fiber, antioxidants, and the nutrients in them. This lends a steadying hand to your blood sugar level.

Give your oatmeal extra punch by stirring in a scoop of protein powder!

A study published in “Diabetes Care” in 2009 found that whey protein helped lower blood glucose levels by slowing down digestion and increasing insulin sensitivity.

16. Beetroot

Beetroots might taste sweet but they actually do not contain a lot of carbs!

Furthermore, the sugars that are found in beets are not readily converted into glucose either.

And it’s for these reasons that they’re such excellent foods for diabetics.

The vitamins, minerals, and fiber that is found in this vegetable also assist in managing diabetes.

17. Extra Virgin Olive Oil

This oil has been known to reduce the risk of developing type 2 diabetes by half!

Olive oil can also help satisfy your appetite and cravings better than other oils and fats, such as canola oil, butter, and lard.

The antioxidant nutrients that are found in this oil also reduce the risk of developing heart disease.

Lastly, olive oil has powerful anti-inflammatory properties that have been likened to ibuprofen.

18. Kale

Firstly, kale can satisfy your requirements of vitamins A and K when it comes to their recommended daily intake values.

Other greens, such as collard greens, also have many nutrients that are good for you.

Best of all, the glucosinolates found in Kale leaves can prevent carcinogenic (cancerous) substances from harming you.

What’s more, the potassium present in kale helps keep your blood pressure stable.

No wonder it’s a staple of the smoothie world. Just be sure not to eat it raw!

19. Avocado

Avocado might be rich in monounsaturated fat, but it is fat that is good for you.

One of the many reasons this is so, is because it can slow down the digestion of food.

Therefore, your body won’t be able to immediately break down any carbs from the food that you consumed.

That means your blood sugar levels won’t spike immediately after you have eaten.

Try this fatty fruit mashed and spread on sandwiches in lieu of mayo or butter. And for a healthy, filling breakfast, there’s nothing better than Avocado Toad in the Hole or mashing it into scrambled eggs. Yum!

20. Barley

Choosing barley over other grains, such as white rice, will help your blood sugar stay stable. In fact, the difference can be as much as 70% lower blood sugar levels.

The use of barley will also keep the sugar level stable for longer because it is full of soluble fibre, which, if you remember, will slow down the digestion of other carbs.

This mean your body will also absorb those carbohydrates at a much slower rate.

Barley is an even healthier choice than brown rice, so start adding it to your soups or basing your casseroles and stir-fries.

21. Greek Yogurt

Even if you’re not a fan of yogurt, the creamy texture of Greek yogurt is bound to win you over. Now a regular fixture in the chilled isles of supermarkets, Greek yogurt contains more protein (but less calcium) than your average yogurt.

Greek yogurt also contains fewer carbs and sugars than traditional yogurt – a plus when it comes to the fight against diabetes.

Work it into your daily eating plan as a healthy diabetic-friendly snack without having to worry about the carbs or calories.

22. Apples

A Harvard School of Public Health study involving 200,000 participants found that those who regularly ate apples had a 23% lower risk of developing type II diabetes.

What’s more, apples are another fruit that contains both soluble and insoluble fibre.

They’re also rich in a specific antioxidant that has a profound effect on lowering LDL “bad cholesterol” levels.

23. Asparagus

Glutathione is widely touted as the king of antioxidants. And asparagus is especially high in this nutrient.

Glutathione not only wards off the effects of diabetes but also heart disease and cancer.

Bake it in the oven with a little oil and season with sea salt – delicious!

24. Carrots

It’s the beta-carotene in carrots that’s responsible for its anti-diabetic properties.

Furthermore, this powerful antioxidant may even help lower the risk of type II diabetes in people who are genetically predisposed to the disease.

So if your family tree is riddled with diabetes, make sure you get busy crunching down on carrots. Great eaten raw for healthy snacking on the go!

25. Flaxseeds

Flaxseeds contain mucilage – a gel-forming fibre that can slow digestion which acts as a means to release glucose into the bloodstream more slowly.

Evidence of harvesting flaxseeds dates back centuries and various reviews corroborate what the ancients already knew. Participants in these studies have reported up to a 20% drop in their blood sugar levels.

Make sure you opt for milled flaxseeds. Our bodies are not designed to digest their tough outer husks.

Try combining them with cinnamon and use as a dip with apples, sprinkle them over blueberries or stir into your protein-packed oatmeal. A winning combination of the best foods for diabetics!

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Growing Up with Diabetes

The impact of diabetes during childhood can be psychological as well as physical. Diabetes and its demands can affect teens' sense of self and security, and can challenge budding independence and decision-making. The physiological changes that occur during adolescence promote insulin resistance, making diabetes control even more difficult. At best, the daily demands of the adolescent make for interesting problems.

Here are specific concerns that typically arise as kids with diabetes grow older.

11-14 Year-Olds

General CharacteristicsImpact of DiabetesHow to Approach
Worry about appearances/self-conscious
  • Not wanting others to see fingersticks, injection sites, or medical bracelet
  • Worrying that hypoglycemia will happen around friends or during sports
  • Offer alternatives to traditional ID tags (like shoe tags)
  • Use self-consciousness as a motivator to rotate injection sites
  • Use hypoglycemia as a motivator for proper blood glucose testing
Hormonal changes
  • Having blood glucosefluctuations
  • Increasing insulin resistance
  • Mood changes can mimic hypoglycemia
  • Using pre-loaded insulin pens or pre-mixed insulin to deal with rapidly changing blood glucose levels
  • Modify sick day rules
  • Monitor blood glucosemore often
Assert independence from family
  • Skipping insulin shots
  • Ignoring meal plan
  • Not ready for independent self-care
  • Being upset with overprotective parents
  • Use “experiment” approach: teens test out behavior with support and guidance from team
  • Have teen see diabetesteam alone
  • Modify/simplify meal plan
  • Counseling for parents on changing roles
Are rebellious and defiant
  • Refuse diabetes self-care
  • Hate reminders
  • Take out anger on parents or school teachers
  • Provide counseling
  • Teach how to deal with anger
Place importance on peer relationships
  • Peers take priority over self-care
  • Child hides diabetes
  • Child uses diabetes to establish role within group
  • Discuss setting priorities
  • Plan for when diabetescare comes first
Question why things happen
  • Ask “why me?”
  • May experience depression
  • Offer counseling or find peer support
  • Look into diabetescamps
Aren’t thinking about the future
  • Don’t think about long-term complications of diabetes
  • Focus on immediate concerns
  • Avoid scare tactics
Are aware of emerging sexuality
  • Wonder if they are more at risk for STDs or AIDS
  • Wonder if they will be able to have children or be good parents
  • Health care provider should talk with child
Schreiner et al. Diabetes Spectrum 13 (2): 83,2000

15-16 Year-Olds

General CharacteristicsImpact of DiabetesHow to Approach
Have increased ability to compromise
  • Can make more decisions about diabetes care
  • Include teens in decisions
  • Negotiate and use behavioral contracting
Are more independent
  • Can better understand the relationships between exercise, diet, and insulin
  • Give more advanced diabetes education
Feel stressed by social, school, and family responsibilities
  • Stressed teens may eat more, which can result in weight gain or less controlled blood glucose
  • Teens trying to manage stress with physical activity may have low blood glucose events
  • Teach stress management
  • Assertive communicating training
Test boundaries and take risks
  • May try drugs, alcohol, smoking, unprotected sex
  • May skip medication
  • Educate on teen issues
  • Discuss logical consequences
Are figuring out what’s important to them
  • Are determining how diabetes fits into their life
  • Meet with a life coach or diabetes coach to help child clarify values
Are learning to drive
  • Can experience low or high blood glucosewhich may impair driving ability
  • Educate on safety: checking blood glucose before driving, having fast-acting glucose sources in the car
  • Drive with someone else in case of emergency
Schreiner et al. Diabetes Spectrum 13 (2): 83,2000

Diabetes in Youth: The Basics

Glucose is a type of sugar that comes from food containing carbohydrates. Everyone has blood glucose. A certain amount is needed to provide energy to all your cells. Diabetes is a disease in which the glucose in the blood is higher than normal. High blood glucose is called hyperglycemia.
The body usually keeps blood glucose within a certain range by storing any extra glucose in other tissues. It does this with the help of insulinInsulin is a hormone that is released by the pancreas when blood glucose begins to rise.
In diabetes, blood glucose levels are too high. However, there is more than one type of diabetes.
Type 1 diabetes is a common childhood condition. However, type 2 diabetes has been in the spotlight lately due to the increase in childhood obesity, as the two conditions are related. Both types of diabetes result from the shortage of proper amounts of insulin. The body needs insulin to use energy from food. Without insulin, cells cannot work the way they are supposed to. The energy comes from glucose that comes from food (carbohydrates). Insulin helps the glucose into the cell. In this way, insulin helps keep blood sugar (blood glucose) at a certain level in the blood. Blood glucose levels need to stay within a very narrow range or there can be harmful effects on one's health.

Type 1 Diabetes

Type 1 diabetes (sometimes called juvenile onset diabetes) is one of the most common chronic childhood diseases. About one in 400 children and adolescents has type 1 diabetes.
The disease starts when the body destroys its own cells that make insulin. This is an autoimmune process, meaning that the body no longer recognizes certain cells as its own. The immune system starts to attack the cells the same way it attacks viruses and bacteria.

Type 2 Diabetes

Type 2 diabetes is becoming more common in children. Fifteen years ago, type 2 diabetes accounted for less than three percent of new diabetes cases in children, but now it is closer to 45 percent of all cases!
Type 2 diabetes (sometimes called adult onset diabetes) happens when cells in the body become less responsive to insulin over time. This is called insulin resistancePre-diabetes (impaired glucose tolerance) can begin before a person fully develops type 2 diabetes. Pre-diabetes means that cells are already starting to be less responsive to insulin. More and more insulin needs to be released in the body to have the same effect as before.

Maturity Onset Diabetes (MODY)

This is a rare form of diabetes. It is caused by a single gene problem that leads to faulty insulin secretion. Unlike type 2 diabetes, there is no problem with insulin's ability to work – insulin secretion from the pancreas is not consistent. This type of diabetes usually becomes apparent before age 25.
Genetic testing can be used to diagnose youth with MODY.  If someone in a family is found to have MODY, all family members should be screened to see if they also carry the mutated gene. Since the gene can be passed down to future children, a person with MODY needs to make decisions about whether they want to have genetic counseling when trying to get pregnant. Treatment of MODY depends on the cause and the severity of the high blood glucose, or hyperglycemia. For instance, about two-thirds of those with MODY diabetes do not require hypoglycemic medications, and diet therapy is usually enough to help control blood glucose levels.

Related Conditions

People with diabetes may have other related conditions at the same time.

Type 1 Diabetes

Celiac Disease

About five percent of people with type 1 diabetes have celiac disease. Celiac disease happens when the body reacts to glutenGluten is a protein found in wheat and foods containing wheat. Symptoms may be ignored or blamed on other causes. They may be mild or they may be triggered by other stressors. Symptoms of celiac disease vary greatly from person to person, but often include complaints about gastrointestinal distress. For example, diarrhea, stomach pain, and bloating may be reported.


Thyroiditis is an inflammation of the thyroid gland. The thyroid problem most commonly seen in people with diabetes is called Hashimoto’s Thyroiditis. Symptoms include weight gain, fatigue, hair loss, abnormal menstrual bleeding, dry skin, inability to concentrate, and depression. Thyroid problems can develop quickly or slowly. They are often overlooked as a possible reason for the complaints about weight gain, lethargy, and slow thinking.

Type 2 Diabetes

Polycystic Ovary Syndrome (PCOS)

PCOS affects about 6-10% of the female population in the United States. PCOS is a metabolic disorder that results in a hormonal imbalance. Females with PCOS have too much testosterone and not enough estrogen and progesterone. This can lead to excess facial hair, infertility, menstrual irregularity, acne, and wart-like growths. Ovarian cysts are often found in PCOS and can contribute to the hormone imbalance.
Insulin resistance, impaired glucose tolerance (pre-diabetes), or type 2 diabetes can occur along with PCOS. A patient diagnosed with PCOS will have blood work done. Metformin or other diabetesmedications may be used to control blood glucose levels. Being overweight or obese can worsen the imbalance between hormones, so a primary treatment for PCOS is weight loss. About 50% of females with PCOS are not obese, but following a healthy diet and exercise routine can help alleviate PCOS symptoms, regardless of weight.

Cardiovascular Disease and Metabolic syndrome

High blood pressure, large waist circumference, low high density lipoproteins, and high triglycerides may be present in teens with diabetes. Together these make up a disorder called metabolic syndrome. Guidelines for treatment of high blood pressure and lipid disorders with medications are well-founded for adults, but not so much for youth. This is because the long-term effects of medications in youth with diabetes are unknown. Primary treatments for metabolic syndrome in youth with type 2 diabetes include a loss of body weight and increase in physical activity.

Is MyPlate Okay If I Have Diabetes?

For people with diabetes, it is important to understand what foods are made of so that blood glucose levels can be more easily controlled. Remember, carbohydrates are the main source of glucose in the blood. Memorizing the exact amount of carbohydrate in all the foods that we eat would be almost impossible and impractical. Fortunately there are six main food groups that have similar carbohydrate content (see What Foods have Carbohydrates?):
  • The Starch and Starchy Vegetables Group
  • The Fruit Group
  • The Vegetable Group
  • The Meat, Meat Substitutes, Eggs, and Cheese Group
  • The Milk and Yogurt Group
  • The Fats and Oils Group
It is important to eat foods from each group every day. The type and the amount of food that you chose to eat can have either positive or negative effects on your health. These food groups are included in MyPlate, except for Fats and Oils.
The same foods will be important whether you have diabetes or not. However, the amounts may be different from MyPlate to whatever food tracking system you are using. One of the most popular is the carbohydrate counting system (carb counting).
In the carb counting system, for instance, raw vegetables are not counted as long as the total number of carbs eaten are less than 20 from this food. In one cup of raw vegetables there is 5 grams of carbohydrate. If you ate this five times in one day, or ate two cups of raw vegetables three times a day, that would add up to more than 20 grams, and would have to be counted as part of your carbohydrate allowance.
In MyPlate, the recommendation is to eat 4 to 5 servings of vegetables per day. This may not be what your meal plan tells you to eat. So, while MyPlate can be used by those who have diabetes, the diet plan discussed with you by your dietitian should guide your food choices. If you haven’t talked to a dietitian, ask your doctor at your next visit, or go to At the far right of the green top bar, click on “Find a Dietitian”.

Energy Needs

An important part of managing diabetes in youth is finding the right energy balance. We want to make sure the child gets enough calories for growth but not so much that they gain a lot of weight. Physical activity also plays a role in how much energy is needed.
Energy needs depend on age, size, activity, and growth factors. Appetite is an important indicator of immediate calorie needs in children. Some children seem to eat more than they need, and some children may seem to eat less than they need.
High blood glucose levels can make all of these a challenge, where appetite might be very high or very low. A child with high blood glucose may not have much energy to go out and play, and may not be very hungry.
The equations listed below are often used by health professionals when figuring out how many calories are needed. These take into account age and gender as well as physical activity.
Estimated Energy Requirements for Children and Adolescents
3 – 8 yearBoys
88.5 – (61.9 x age [yrs]) + PA x (26.7 x weight [kg] + 903 x height [m]) + 20 kcal
135.3 – (30.8 x age [yrs]) + PA x  (10.0 x weight [kg] + 934 x height [m]) + 20 kcal
9 – 18 years
88.5 – (61.9 x age [yrs]) + PA x (26.7 x weight [kg] + 903 x height [m]) + 25 kcal
135.3 – (30.8 x age [yrs]) + PA x  (10.0 x weight [kg] + 934 x height [m]) + 25 kcal
PA = physical activity coefficientif sedentary
1.13 if low active
1.26 if active
1.42 if very active
Another way to estimate the number of calories a child needs is to use these guidelines from the Joslin Diabetes Association.
  • A child of average weight needs about 1000 calories at age 1
  • Add 100 calories for each year up to puberty
Let’s compare the two methods using an active 13 year old boy who is 5’6” (1.68 meters) and weighs 115 pounds (52.3 kilograms).
88.5 – (61.9 x age [yrs]) + PA x (26.7 x weight [kg] + 903 x height [m]) + 25 kcal = ?
88.5 – (61.9 x 13) + 1.26 x (26.7 x 52.3 + 903 x 1.68) + 25 kcal = ?
88.5 – (805) + 1.26 (1396) + 1517 + 25 = ?
88.5 – 805 + 1759 + 1517 + 25 =  about 2500 - 2600 kcal
Joslin equation:
1000 calories + 100 (12) = 2200 calories
One is a little low, one is a little high. These equations only give an estimate of calorie needs. Remember, the amount of energy needed by a child or teen is usually dictated by their appetite. Growth is the best long-term indicator of the correct calories.


Resources for Parents, Teachers, Child Care Providers, and Health Professionals

  • Your School & Your Rights: Protecting Children with Diabetes Against Discrimination in Schools and Day Care Centers. Alexandria, VA, American Diabetes Association, 2005 (brochure). Available online at
  • American Diabetes Association: Complete Guide to Diabetes. Alexandria, VA, American Diabetes Association, 2005. Call 1-800-232–6733.
  • Raising a Child with Diabetes: A Guide for Parents. Alexandria, VA, American Diabetes Association, 2000. Call 1-800-232–6733.

Resources for Youth with Diabetes

  • Wizdom: A Kit of Wit and Wisdom for Kids with Diabetes (and their parents). Alexandria, VA,
    American Diabetes Association, 2000. Order information and select resources available
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Ketogenic Diet for Beginner

More and more people are turning to the ketogenic diet to overcome obesity and lose weight fast. 

Countless studies and thousands of testimonials all point to one thing:

Eating keto works!

This is the diet, that will make you thin.

You’ll not only lose weight quickly and easily, but you’ll have more energy, better overall health, and NO hunger pangs!

Best of all, you won’t gain the weight back like many other diets.

And in today’s post, I’m going to reveal how you can lose weight fast with the ketogenic diet.

Without. Ever. Feeling. Hungry.

But first:
What is a Ketogenic Diet?

The ketogenic diet focuses on an intake of:
Low carbohydrate
Moderate protein
High fats

Conversely, many conventional diets focus on low fat/high carb intake.

And this is why they don’t work.


Because carbohydrates are the body’s most easily absorbed source of fuel.

This means your body uses carbohydrates for energy…

…NOT fat.

And since it’s not needed for energy, this fat gets stored.

Only in the ABSENCE of carbohydrates will your body switch to fat burning mode.

This is why the ketogenic diet works so well:

It manipulates the body’s metabolism toburn FAT instead of carbohydrates.

This is achieved by lowering netcarbohydrate intake to 20 – 30 grams each day (or a total carbohydrate of 50 grams a day.

You might be wondering:

What are net carbs?

These are simply your total carbs MINUS your fibre.

What is Ketosis?

Ketosis is a natural condition that occurs when carbohydrate intake is significantly restricted.

By doing so, insulin levels fall and your body releases fatty acids into your blood.

Your liver then converts these fatty acids into ‘ketones’

This produces an altered metabolic state in which your body and brain now use ketones for energy.

Simply put, by lowering carbs, your body switches its hierarchy of fuel usage from using glucose as energy, to burning fat instead.

It’s like flipping a metabolic switch.

This is a safe and natural process which causes the DRAMATIC weight loss reported by those who follow a ketogenic diet.

Benefits of a Ketogenic Diet

Besides burning a crazy amount of fat, the ketogenic has many health benefits. And they happen FAST:

1. Stable Blood Sugar

Unstable blood sugar levels put your health at risk. The keto diet naturally lowers blood sugar levels due to the low-carb food choices.

The ketogenic diet is, therefore, a highly effective way to manage type II diabetes. 

2. Appetite Control

The worst part of dieting?

Those awful hunger pangs…

…until now.

You simply WON’T feel hungry on the keto diet.

Lose weight and not feel hungry? Sounds crazy…but it’s true:

The healthy fats and proteins that you consume by eating keto, regulate your appetite and keep you feeling FULL and satisfied. 

3. Increased Energy

A keto diet will quickly banish tiredness, lift brain fog and leave you feeling energized.


Because the high fats keep insulin levels low. And low insulin levels mean increased ENERGY.

High carb foods trigger a rapid spike in insulin levels which cause tiredness and low energy.

This is often why you feel tired after a carb-heavy meal.

In addition, ketones provide your system with an advanced form of clean-burning energy. It’s like rocket fuel for your body, providing up to 25% more energy than carbohydrates.

Increased energy means you’ll need lesssleep, wake more refreshed than ever before and a enjoy a better mood.

4. Sharper Mental Focus

Following the ketogenic diet helped me lose over 80 pounds.

Nowadays, I eat keto for the mental clarity it provides.

You might be wondering:

What causes this state of mental alertness?

Once again, we have the ketones to thank for that.

After adapting to a ketogenic diet, your brain will use 75% of the ketones for energy instead of glucose.

And as ketones are such a great source of fuel for your brain, this accounts for the amazing boost in focus and concentration.

5. Clearer, More Youthful Skin

That’s right:

The keto diet can turn back the years and restore more youthful, glowing skin.

This is primarily due to reduced inflammation.

Many people who suffer from poor skin are oblivious that this stems from the food they eat and the resulting inflammation and acne.

The sugars in their diet enter the bloodstream and bind to collagen and elastin in their skin which causes your skin to age FASTER.

With the keto diet, you can kiss goodbye to dull, lifeless skin and say hello to a firm, plump complexion.

6. Fights Disease

The ketogenic diet was originally developed for the treatment of epilepsy.

But that’s not all:

Keto foods are effective in fighting conditions such as:
Cardiovascular disease


Is the Ketogenic Diet Healthy?

Let’s get one thing straight:

Your body doesn’t NEED carbohydrates.

Carbs are unessential nutrients.

Unlike protein and fat which are the essential building blocks of all the cells in our body.

Sure, carbs provide us with glucose, but so can proteins and fats!

More to the point, once you’re in ketosis, your body and brain don’t need much glucose and will happily THRIVE on ketones instead.

In fact, your brain runs on ketones far better than it does on carbohydrates.

Glucose may be the default fuel source due to its bioavailability, but it isn’t necessarily the best fuel source.
Bottom line:

The ketogenic diet is not only one of the fastest ways to lose weight, but is also one of the HEALTHIEST eating plans that you can follow.
How To Get Started on the Keto Diet

Okay, so perhaps you’re sold on the benefits of the ketogenic diet and want to dive in right now and start losing weight.

How do you get started?

Follow these four simple steps to introduce the ketogenic diet into your life.

Then, we’ll explore the nitty gritty and most exciting part of the keto plan…

…what to eat!

1. Swap Out Your Pantry and Avoid Temptation

I HATE wasting food just as much as the next guy.

But ‘throwing out’ your food doesn’t necessarily mean waste:

There are plenty of food banks, online groups or friends and relatives that will be only too happy to help you offload your high-carb foods.

Besides, this is your health we’re talking about. What’s more important than that?

Therefore, the first step is to throw out all of your old food choices. The ones that have either been hindering your weight loss, or worse still, causing you to gain weight.

Many of these may seem like healthy choices. And perhaps they are…

…but if you’re really serious about losing the weight you so desperately want, you MUST make this commitment to low carb food choices.

The less carbs you eat…the FASTER you’ll achieve ketosis.

Need an incentive?

Imagine in two weeks’ time when you weigh 10 pounds less and your clothes feel loose!


If you don’t live alone, eliminating foods can be problematic.

What’s the answer?

My wife and I have a great system:

She keeps her non-keto food in a designated cupboard. One which I simply never open.

Any sugary snack and treats – those foods which are most likely to tempt me – she stores in a secret location…and I never go searching!

Here’s what you do:

Throw out all starches and grains including:
Sweet potatoes
Flour products

Sugary food and drinks are easier to spot. Get rid of all the below:
Maple syrup
Fruit juices

Next, legumes such as peas, beans and lentils are also high in carbs and will sabotage your success. These, too, must all go.

Lastly, certain most fruits contain HUGE amounts of fructose, which will skyrocket your glucose levels and cause fat storage.

Top offenders are:
Dried fruits

2. Shopping for Success

After clearing out your pantry, you’ll need to restock with keto-friendly foods.

Shopping for keto foods is one of my FAVORITE parts of the eating keto. The food choices taste great and will keep you feeling full for longer!

We’ll delve into precisely what foods you can eat on the keto diet later, but for now, here’s a list of often overlooked items that will help you stick to eating keto and lose weight successfully:
Broth (chicken, beef and bone)
Fermented foods
Nuts and seeds
Herbal teas
Erythritol – cooks and bakes like sugar. All the good without the bad!
Coconut and almond milk
Avocado and coconut oil
3. Make Life Easier for Yourself with the Right Kitchen Tools

Hate meal prep and cooking?

Don’t fret:

The whole process can be a breeze with the right kitchen equipment.

Cooking becomes faster and simplermeaning less stress and more time for you!

Here’s what you’ll need:

Miss eating your favorite pasta dish? Easily transform vegetables into tasty noodles!

A Spiralizer is a MUST for losing weight on the keto diet.

And with a bit of imagination, you can easily recreate your old pasta dishes.

There’s plenty of clever recipes to choose from and I guarantee you WON’T notice the difference!

2. Kitchen Scales

Track what you eat and lose weight faster!

As management consultant Peter Drucker famously remarked, “What gets measured gets managed”.

And if you’re trying to hit your weight loss goal, a good food scale is a smart investment.

3. Electric Hand Mixer

Beating eggs and whipping cream can be done in an INSTANT with an electric hand mixer.

No more, aching wrists! Plus, it’s a great time saver.

4. Knife Sharpener

Dull blades make for dull food prep.

Ensuring you have sharp knives makes chopping and slicing a pleasure.

Sharpen them once a week. But take care! Watch out for your fingers and especially the dreaded ‘avocado hand’!

5. Food Processor

A food processor is essential for the denser vegetables and will make blending foods into sauces, soups and shakes a CINCH.

6. Cast Iron Pans and Skillets

Why cast iron?

Because cast iron pans are much healthieroption since it has not been subject to harmful chemical treatments.

What’s more, they’re equally at home in both the oven and on the stove and they tend to retain heat extremely well.

Cleaning them is also very quick and easy. No need to worry about scratching a non-stick coating.

Just scrub them down and glaze with a little cooking oil for maintenance once they’re dry.

4. Keto Meal Prep

Meal planning isn’t essential, but it’s something I highly recommend.

It can streamline your life, provide direction and make the whole process less daunting if you’re new to keto.

Keto meal planning will also help you stay committed and focused.

I find this especially true in the mornings…

…if I failed to plan my keto breakfast the night before, a bowl of cereal suddenly starts to look like a quick and easy option!

Meal planning is also a great way to create variety and to ensure correct ‘macros’ (more on these later…).

Here’s another benefit of the keto diet:

You don’t have to OBSESS over counting calories when preparing keto meals. A margin of 200 calories, either way, is totally fine.

There’s also plenty of online keto calculatorsfor precise calculations.
What Can I Eat on a Ketogenic Diet?

Have past diets left you feeling hungry all the time? Or maybe you felt too restricted in what you could eat?

The keto diet solves BOTH these common problems.

Here’s a list of the delicious and satisfying foods that you can eat on the keto diet:
Meats – all types
Fish – all types
Healthy fats – olive oil, coconut oil, goose fat
Saturated fats
Dark, leafy greens – kale, spinach, Swiss chard, bok choy
Berries – strawberries, blueberries, raspberries
Above ground vegetables – cauliflower, broccoli, cabbage, mushrooms
High-fat dairy – butter, ghee, cream, cheese
Nuts and seeds – Macadamias, pumpkin seeds, chia seeds, walnuts

Note: aim to eat grass-fed meats, organic poultry and avoid farmed salmon at all costs.

Need some inspiration?

First, remember that the more you restrict your carbohydrate intake, the faster you’ll reach ketosis.

Here’s a simple step-by-step guide on how to reach ketosis in as little as 3 days:
1. Minimize Your Carbohydrates

Want to reach ketosis fast?

Limiting your total carbs (those which include fibre) to below 35g per day and netcarbs (carbs minus fibre) to below 20g a day, is a sure-fire way to achieve ketosis fast.

It’s also important to spread your carbs equally over each meal. This will avoid any unnecessary insulin spikes.

As we’ve already discussed, aggressively lowering carbs reduces insulin levels which allow fats to be released into your blood to be used as energy.

Once you’re in ketosis, you can VERY GRADUALLY introduce some more carbs into your diet if you like. But be sure to keep below that all-important 50g of total carbohydrates each day to maintain ketosis.

2. Use Coconut Oil

Coconut oil has the added benefit of containing medium chain triglycerides or MCT’s. Many years ago, I used to take a spoonful of MCT’s before each workout.


Because MCT’s are quickly digested, provide fast energy instead of being stored as fat, and boost the metabolism.

What’s more, MCT’s support gut health and also contain powerful antioxidant properties.

3. Keep Your Fats High

Embracing a high-fat eating plan is perhaps the most difficult aspect for keto beginners to rationalize.

For years, mainstream ‘experts’ and government advisers told us we needed to lower our fat intake.


This awful advice led to the prevalence of obesity in the Western world.

Bottom line:

DON’T WORRY about fats!

You need to keep them high to plug the caloric gap of eating so few carbohydrates.

4. Exercise

Just as you were beginning to think the keto diet was too good to be true, I had to go and mention 


But here’s the deal:

You don’t have to flog yourself for hours on end at the gym!

ANY form of exercise will help accelerate fat loss whilst in ketosis.

Here’s why:

Introducing exercise depletes your carbohydrate (glycogen) stores much faster than dietary restriction alone.

Your body responds to this low glycogen environment by ramping up production of ketones.


You enter ketosis much FASTER.

There are tons of fun ideas for exercise on this site, but here are a few ideas to get you started:
Strength training
High Intensity Interval Training (HIIT)
Indoor rock climbing

 5. Intermittent Fasting

Studies show that fasting can help boost ketosis.

There are a few different forms of intermittent fasting to choose from.

But which is best for you?

Many ketoers, including myself, prefer skipping breakfast when the body is already in a fasted state.

The fast is broken when eating resumes at lunchtime.

As well as accelerating ketosis, many report even greater levels of mental clarity from fasting.

6. Supplements to Increase Ketosis

As with many diets, supplements can give you a winning edge.

They won’t produce miracles…

…but if you want to speed up ketosis, they can help.

Here’s a list of some of my personal favorites:

1. Perfect Keto

Perfect Keto brings extra ketones into your body from the outside!

This raises blood ketone levels instantly, improving mental performance, energy level and FAT LOSS.

2. Fish Oil

Fish Oil helps balance out the omega 6 fats in a keto diet and are also anti-inflammatory.

A handy way to make sure you’re getting enough healthy fats for ketosis to take hold.
3. Magnesium, Calcium and Potassium

Alleviate symptoms of keto ‘flu’ and exert a calming effect on the nervous system.

Magnesium in particular, supports healthy muscle function and energy production.

Keto diets exert a diuretic effect which causes a loss of electrolytes, so replacing them with supplements and salting your food helps.

4. MCT Oil Powder

Remember MCT’s?

Smart keto dieters use MCT Oil Powder for INSTANT energy.

They’re an ideal way to keep your body in a fat burning mode, without risk of fat storage.

Mixes easily into any drink!

5. Creatine

Backed by scientific support, creatine helps increase fat-free muscle size, strength and power.

It also may speed up muscle recovery.

Therefore, taking creatine on a keto diet will help you make the most of your workouts, amplifying your fat loss.

How do I Know if I’m in Ketosis?

1. Ketone Strips

Want to know if you’re in ketosis?

Use a ketone strip!

Remove the guesswork of whether you’re in ketosis or not with these handy strips.

There’s nothing more satisfying than the certainty of knowing your body’s in ketosis and you’re burning fat 24/7.
2. Ketone Breath Analyzer

A ketone breath analyzer will give you a more sophisticated and accurate reading.

It costs more than ketone strips but you’ll be 100% certain that you’re in ketosis.

Here’s a handy list of signs that will also indicate that you’ve entered ketosis and burning fat:
RAPID weight loss. Oh yeah! The best symptom there is. You may think your scales are broken!
Frequent bathroom visits. Increased urination is caused by the diuretic effect of keto. It’s a positive sign that your body is burning through your glycogen stores meaning you’ll soon be burning fat.
Dry mouth. Increased urination can lead to dry mouth. Keep your fluids high and salt your food to replace lost electrolytes. 

Feeling more FULL from the food you eat and reduced hunger pangs.
Stinky breath. As your body ramps up production of ketones such as acetone, your breath may resemble that of nail polish remover. If your partner objects, reassure them that it’s a small cost for a skinnier, fitter, healthier you. Besides, any bad breath will subside in the long term.

What are Keto Macros?

Macros is simply a term for macronutrients – fats, proteins and carbohydrates.

An effective keto macro profile looks something like this:
Fat: 60% – 75%
Protein: 20% – 30%
Carbohydrates: 5% – 10%


What becomes a little more tricky is tracking your macros, especially keeping your carbs in check.

What’s the answer?

Use a mobile app such as MyFitnessPal.

It’s FREE and you can track your total carbs and fiber intake to arrive at your net carbs amount.

Want a fast way to get started?

Try this keto calculator for an accurate macro reading.

Feeling geeky?

This keto calculator offers even more detailand is great if you’re using the ketogenic diet to treat disease!
Mistakes to Avoid on the Keto Diet

1. Eating Too Much Protein

Many confuse the keto diet with the Atkins diet and go overboard with protein consumption.

Too much protein, however, can REDUCE ketosis.

Aim for a healthy range of between 0.6g and 0.8g of protein per pound of body weight.

Eating too little protein can be just as bad as eating too much. Get your macros in balance. But don’t obsess over them!

2. Eating Too Many Carbs

Carbohydrates are lurking everywhere.

And if left unchecked, an innocent mistake can unravel all your hard work.

Remember to check food labels for any sneaky, hidden carbs.

3. Not Eating Enough Fat

Yes, this is possible even eating a high-fat diet. Especially if you’re coming over from the low-fat camp.

Trust the keto diet and your body’s biological process.

You need to eat fat to lose fat.

4. Eating Too Many Calories

There’s simply no way around it: you stillneed to be in a calories deficit to lose weight.

And whilst the keto diet makes this easy due to the high satiety foods, this is not a license to eat as much as you want.

Limit the calorie dense keto foods such as nuts and keep an eye on dairy, especially cheese.

5. Snacking

Snacking may trigger unnecessary insulin spikes which can STALL ketosis.

The good news, however, is if you’re following a keto diet plan correctly, you shouldn’t need to snack very often.

In fact, you may not even feel hungry come mealtimes.

And that’s okay – you don’t have to eat just because the clock says so.

If you’re not hungry…

…don’t eat!

It’s the perfect way to introduce intermittent fasting which can seriously skyrocket your weight loss.
Can I Drink Alcohol on the Ketogenic Diet?

If you’re serious about getting the best from keto, then I’d recommend total abstinence.

Alcohol provides NO nutritional value and only adds to your calories.

Worse still, the fat burning of ketosis is blocked until the body finishes metabolizing the alcohol.

In addition, drinking alcohol increase levels of ketones (but slows weight loss) and will, therefore, skew readings if you’re using a breath analyzer.

If you really must drink, opt for hard liquor such as spirits. These are lower carb choices unlike beer and sweet wine.
Keto ‘Flu’

One question I get asked a lot is:

“What is Keto ‘Flu’”?

First, let’s understand what causes keto ‘flu’ and what you can do to AVOID it.

Keto ‘flu’ is really just a set of symptoms due to a loss of electrolytes – magnesium, potassium and sodium.

This is totally natural in the early stages of keto as your body releases water.

The symptoms may include fatigue, nausea and headaches.

Properly managed, however, you can reduce or even eliminate them.

Simply increase your fluid intake and keep your electrolytes topped up with supplements.

At its worst, the keto ‘flu’ only lasts a few days and you’re all set.
In Conclusion

Following the keto diet requires strict attention to your macros.

And while this may not fit into everyone’s lifestyle, the keto diet is one of the most sustainable diet plans due to the range of delicious foods.

If you want to lose a crazy amount of weight and enjoy better health, more energy and improved mental performance in the process, the keto diet may be EXACTLY what you’ve been searching for.
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