r/keto

Reversal of type 2 diabetes with ketogenic diet has been demonstrated countless times. Personally I have 2 family members who now have normal blood sugar and fasting insulin after eliminating high glycemic foods. The sad part is that they didn't get the information about the diet from their doctors. Shouldn't doctors know about the diet? Why are they not recommending it? I feel a big sense of injustice regarding all those people who can reverse their type 2 diabetes but don't know that it's possible. Instead they are told that it's a progressive disease and reversing it is not possible.

Whether a cappuccino, a latte, or just classic coffee and milk... I'm curious what are the choices of people here when it comes to milk?

I personally switch between dairy milk and almond milk - the dairy milk obviously has a lot more sugar/carbs, so when I'm consuming that, I have to be a lot more careful about my limits. Almond milk is almost completely void of carbs or sugars, making it the more obvious choice in terms of keto... and the only reasons I don't fully stick with almond all the time is because sometimes I want a latte or cappuccino and almond milk doesn't froth, plus dairy milk is half the price of almond milk... but at the same time, almond milk lasts upwards of a month in the fridge, which is awesome compared to dairy!

How do others who like milk in their coffee go?

I want to switch it up and incorporate some fish into my weekly nights. I have only really tried salmon once and I wasn’t sure I was crazy about it, willing to try a receipe but I know I enjoy white fish like I’ve had grouper before , cod. What’s your go to?

Interested to see if there is anyone that has used Keto alongside building muscle.

I know it’s possible and there is a little around the internet about the possibilities etc but most is all about weight loss.

I’ve been on Keto before and loved it. Everything about it suited me. I don’t run well on Carbs I’ve found going back and forth.

The only issue I’ve had is in & out the gym and when trying to find more information about this doesn’t seem to be much about and it’s always conflicting. I’m going to try it myself anyway and see what happens but I was interested to see if there is anyone that has done it, what changes made and if it was as easy as some say and not that different to the “normal” gym diet of carbs and protein.

Thanks and look forward to seeing what comes through.

Starting in 2015, I started college and decided that it was time for a change. I heard some great things about keto, and since most of my elder family have diabetes, I decided to give it a go.

It took me a few years of up and downs, but by 2019 I was down 120 lbs, from 330 to 210 lbs. I'm a 6 feet man and pretty muscular. I was very lean at this weight.

These were the best years of my life. I was going out with friends a lot more, I was way more social and overall happier. And man I thought I looked hot.

Well like most people, covid hit like a brick. I was finally enjoying life going out and then bam, we can't go out anymore.

It was a slow burn but from 2019 to a few months, that - 120 lbs became + 170 lbs. In 7 years, I went from 210 lbs to 380.

I hated the way I look and feel but for some reason, I just kept on binging food.

That has been happening until one day, I fell down because I slipped on my floor. I am 29 years old, just falling randomly on your butt shouldn't be a big deal but I felt like I was gonna die. Standing back up felt like a 2 hours workout and I got sweaty.

That day, the fire lit up again.

Why the FUCK did I let myself go like that? Just ordering food everyday eating garbage and becoming broke on top of it.

Nah it was enough.

I got back on the keto train at the end of June this year. 1500 calories a day, walk a few days a week, and stay under 40 g of carbs.

So far, I lost exactly 50 lbs as of this morning, bringing me back the my old starting weight of 2019.

Keto was and is still amazing. Even thought I'm only eating 1500 calories, I always feel full and I have energy to spare. I really did miss how this lifestyle is making me feel.

I'm taking my life back, one slice of meat at a time.

I wish I slipped on that floor 4 years ago, but at least I'm back on track now. If I can do it, you can do it too!

Tldr:

Was 330 lbs, lost 120 to 210. Life was great, very social. Covid happened, put on 170 lbs just ordering food all day and gained back to 380 lbs. I was stupid and didn't care about anything. Fell down on my butt once, getting back up was really stupid hard for no reason. Got me the discipline to get back to it and it was easier than I thought. Regret I didn't start 4 years ago. You can do it too.

Ask me anything if you have any questions!

I am on week one of keto diet. I usually poop daily. But, on the keto diet I have pooped not at all yet. Also how much fiber are y'all eating? I am at around 10g of fiber per day. I am mostly just hoping I do not have weird protein poops or need to buy laxatives each week.

Edit: day 5, finally had a bowel movement. Thanks for information everyone.

What can I use to bind minced meat patties? Just an egg doesn’t suffice. I’ve tried psyllium husk and it gives a slimy texture when eating. I’ve tried a dash of xanthan gum but not sure if it worked coz I was scared to use more in case it alters the taste or texture.

How is everyone adding extra fat to their diets? I’m using a tracker and it’s indicating I need to increase the fat and potentially lower the protein intake. I go over a few grams.
Any creative ideas?

Hi everyone, looking for some advice. I’ve successfully done keto in the past and restarted keto last month after 2 pregnancy losses earlier this year. For the first time ever I’m 5 days late for my period with a negative pregnancy test, and I’m usually very regular. I’m fairly sure I’m not pregnant, just a little confused about the irregularity. I also lost 14lbs this month, so it might’ve been too fast.

Has anyone had success conceiving on keto and how long did it take for your hormones to level out in order to conceive?

Female, 36yo, 5’3”, SW 182lbs, CW 168lbs

Hello everyone,

I’m writing here in hope I can find a lead for my issue. I’m a 38 years old father of 3, I’d say a solid 80 lbs overweight.

In the last 2 years, it feels like I have been struggling increasingly with my digestion, and it has become pretty much the norm to poop soft to downright liquid poop. I joke about not knowing what constipation is…

I’ve been followed every 2 years in colonoscopy, for the last 6, as every man on my father’s side has had colon cancer at some point in their lives, and medically, I’ve been told repeatedly that everything is fine.

Still, struggling so much with digestion and gut process, it’s always in the back of my mind, as I was 3 young daughters.

My question, then, would be: what in the average man’s lifestyle/diet, could be the cause of that? I’m asking on this sub, as I’ve been a long time lurker, but never commited, as I’m starting to think there’s something in my every day diet that just doesn’t work for my body anymore..

I don’t drink, nor do drugs, but there is a lot of bread/cereals at home with the wife and kids…

Any help, or tip, would be greatly appreciated… I’m sick of having cramps almost daily, and shitting puddles…

Hello all,

For several years now I've been dealing with sleep apnea, which led to weight gain, along with a noticeable decline in my cognitive performance. I don't think the weight was the original cause, since both problems started when I wasn't overweight, but they've since fed each other in a vicious cycle.

My best guess for the root cause is chronic inflammation. I've had allergies and sinus/breathing problems since childhood.

While researching, the one approach I kept seeing for all three issues was the keto diet. Quite a few people report that it reduced their inflammation, improved their sleep apnea, or sharpened their thinking.

Has anyone here been in a similar situation? If so:

What exactly did you do?

How long did it take before you noticed improvements?

Did anything help along the way, such as particular supplements?

Thanks in advance for any experiences you can share.

Disclaimer: I've already gone the medical route. I've seen several ENTs and sleep doctors, and I'm on CPAP. The problem is that my AHI won't drop below 10 unless the pressure is really high, and that high pressure inflames my sinuses further.

I'm looking for an iOS app that can track blood ketones alongside other health and fitness data and, ideally, help identify relationships between them.

I use an Apple Watch and Apple Health and would love something that could combine things like:

• Ketones / GKI
• Sleep
• HRV
• Exercise/activity
• Weight
• Fasting
• Glucose
• Nutrition

I'm less interested in a basic keto food tracker and more interested in something that can bring all this data together and show trends/correlations. Think Health Hive, Bevel or Athlytic, but with ketones actually incorporated into the picture.

I've looked at Heads Up Health, but the current app is requiring an invite code, so that's not really an option for me. MetaMood is sadly buggy and clunky and not really useable yet.

What are you using?

i’ve been trying to find a low-carb bread that i actually enjoy using for regular sandwiches, and i keep coming across hero and sola.

i’m curious how people who have tried both compare them, especially for taste, texture, and how they hold up for sandwiches and toast. i’m also wondering if the difference in net carbs makes much of a difference when you’re planning out meals.

if you’ve had both, which one do you prefer and what do you like about it?

Both turned out insanely amazing in the crock pot. What other sort of cuts / proteins are there to switch up some of the old staple ingredients when we’re getting flavor or dish burnout?

I turned the cheek meat into a shredded barbacoa type dish with cilantro and I made the beef heart into a cubed stew with onions and a bit of tomatoes (it pushed my carb limit but my portion size kept me under 20g)

What other sort of alternative cuts y’all got?

I made pot roast using my usual recipe but tweaked it so it'd be keto friendly (used zucchini, mushrooms, spinach, and bone broth instead of my usual carrots, potatoes, and red wine) admittedly I should've put more meat in it but I tried my best to portion it out in five meal containers that can hold up to 3 cups worth of food.

I added the recipe to my carb manager app and was surprised to see that it was over 20gs for 2 cups.

But my dinner today was mostly zucchini and mushroom with very minimal meat because I had so little meat left in first place (about 2lbs total a mix of chuck and bone-in flank ribs because that's all the store had, and it got shredded)

I guess I'm just a bit confused with how I should put my portion in the carb manager because it wasn't a packed bowl, the sauce is what made it look fuller than it is, but it definitely wasn't two cups of meat, zucchini, and mushrooms.

Hi everyone! I’m 7 months postpartum and exclusively breastfeeding with Pre diabetes and fairly new to keto. I honestly don’t know if I’m doing it right. Haven’t lost any weight at all and mind you I started last month. I guess my question is, has anyone ever been Keto while breastfeeding and what did you a typical meal look like for you and did you feel tired and achy and how did you fix that. Thanks in advance.

Anyone measure their blood sugar and ketones? Anyone tracking their ratio dr boz style?

Interested to hear the responses, myself I'm surprised the impact a little coconut oil has on both. I'm interested in trying to get my ketones up.

For anyone wondering if keto works. IT ABSOLUTELY DOES, all my teenage years I was stuck between 210-230lbs and nothing less. At the start of my 2 months of keto I made a commitment to quit smoking and get in shape (haven’t smoked or did any drug since the start). Mh starting weight was 221.3lbs (July 13th, 2026) and I stopped keto (September 13th, 2026) which I weighed in at 192lbs. All it was for me was eating meat, cheese, and veggies (NO BREAD, NO SUGARY DRINKS, NO CONDIMENTS, OR ANY FRIED FOODS). For the 1st month I didn’t do anything such as work out, or even have high activity. But 1 month into keto I decided to start running 2 miles every single night for 4 weeks straight. And thats what helped me shred fat faster. Ive done tried intermediate fasting, water fasting, snake diet, and none of those compare to how comfortable keto was for me. At the first 2 weeks or so the cravings almost got me but they eventually went away, and you kinda fall into the habit of eating healthy/watching what you eat. I’m starting another chapter of Keto from today till the end of this month, at this moment I weigh in at 195.2lbs. Wish me luck! IF YOU HAVE ANY QUESTIONS PLEASE ASK!!