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If your insulin resistance is milder then you likely don’t need to go fully ketogenic. The Keto Diet Can Reverse Insulin Resistance 70-80% of women with PCOS have insulin resistance (8).

Make sure you replace the carbs you are cutting with fat, ideally saturated fat such as butter or coconut oil. Tracking your food intake and measuring ketones can be useful, but they’re typically not necessary at first. You want to avoid ALL grains, including oats, wheat, barley, Ezekiel bread, sprouted bread and quinoa.

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Because Keto is not just butter loaded on steak and eggs every day! If you’d like to maintain your weight, you can use fat to increase your calorie consumption to maintenance levels.

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There is a huge psychological component to conquer before you can become successful with the keto diet. 68 Urine strips Breath ketone analyzers Blood ketone meter   1. Then once you’ve done that and decided that it’s right for you, I’ve created a free 2 Week Keto Meal Plan to help you get started.   What Is the Keto Diet and How Does It Work? They are found in all food and are measured in grams (g) on nutrition labels. Top with diced pepperoni and shredded cheese then broil until the cheese is browned. Moderately Active: If you have an outside job that requires physical work, such as a construction worker, if you exercise at the gym regularly or do sports 4 to 5 days a week.

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5g Breakfast: Leftover Sweet Blueberry Coconut Porridge Lunch: Leftover Easy Beef Curry Dinner: Lamb Chops with Rosemary and Garlic Total macros: Calories: 1,625, Fat: 108g, Protein: 110. In fact, under some circumstances people tend to also burn more calories overall on a low-carb diet: British Medical Journal 2018: Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial [moderate evidence] ↩ Using exactly the level of 20 grams of net carbs is mainly based on convention, and that it’s often been used in scientific studies of strict low-carb diets (like this one). Click here to download this 7-Day Balanced Keto Meal Plan FREE PDF Version! That’s why I’ve created this FREE 28-day Keto meal plan (complete with full recipes, macros, and even a shopping list) to help you navigate it all. More people—and more athletes—than ever are embracing a very low-carb, high-fat diet and sticking with it for months, or even years, on end. Be mindful that gluten lurks in many foods, so always read food labels to be sure.