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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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January 09, 2018

How to Do Keto with Dietary Restrictions (and a Giveaway)

By Mark Sisson
201 Comments

Eliminating foods from dietAlmost everyone has at least one dietary restriction. Maybe your religion or cultural traditions prohibit specific foods or food pairings. Maybe your physiological response to certain foods—an allergy or intolerance—prevent you from eating them. Or perhaps your immediate goals preclude a food’s inclusion in your diet.

Like every other diet, keto is already circumscribed by basic principles, which can make further limitations difficult to accommodate. But the benefits of going keto, at least for part of the time, are well-established and worth the effort. You want to do it. How can you go keto while honoring your own dietary bounds?

It depends on the restriction.

Dairy

This is a tough one. Dairy is one of the most reliably healthy sources of fat available, repeatedly showing strong and consistent links to good cardiovascular and overall health. Many keto adherents rely heavily upon it. We cook our eggs and veggies in butter. We treat ourselves with Greek yogurt. We take our stevia with coffee and cream. Dairy is just a great way to get calcium, healthy fat, and probiotics. What to do without it?

Make sure you know what part of dairy you can’t handle.

If you can’t handle lactose, you can probably do hard cheeses (like pecorino romano), well-fermented yogurt or kefir (the lacto bacteria consume the majority of the lactose), butter, cream, ghee, and pretty much everything but fluid milk or softer, runnier cheeses. Those dairy foods are pretty much fat and/or protein with very little lactose. The most severely sensitive may have to cut out everything but ghee.

If you can’t handle dairy proteins, cheese and yogurt/kefir are out. Depending on the severity, cream and butter may be out too. Again, ghee is still pretty safe in this situation. Casein intolerance is far more prevalent than whey intolerance, so even if you can’t eat yogurt, cottage cheese, cheese, and other high-casein foods, you may be able to do ricotta or whey protein.

How to Replace Cream?

Nut milks are a decent replacement, but they often come loaded with additives, sweeteners, and are almost always low-fat. A good way around this is to find a nut milk without sweeteners or additives and whisk in some powdered coconut oil or MCT oil powder. In times where I’ve run out of cream for my coffee, a couple scoops of MCT powder whisked into whatever nut milk I have lying around is a great approximation. Sometimes I even prefer that. Straight up coconut milk or cream also work well.

How to Replace the Calcium In Dairy?

Canned sardines. Leafy greens, shmeafy greens. The best way to get calcium without dairy is through dietary bone, and canned bone-in sardines are a great way to do it. (Still eat leafy greens, just don’t rely on them for calcium.)

How To Replace the Probiotics?

Eat fermented veggies like sauerkraut, kimchi, real pickles. Take a quality probiotic like Primal Probiotics. And as I mentioned before, you may actually be able to tolerate fermented dairy.

How To Replace the Fats?

Dairy fats are beneficial and convenient, especially if grass-fed, but they aren’t essential. You can get plenty of saturated fat from meat, red palm oil, and coconut oil. You can get conjugated linoleic acid from grass-fed ruminant meat, like lamb or beef. Butyric acid, found in butter, is also produced (in vaster amounts) in our colons when gut bacteria metabolize prebiotic fiber.

Nuts are a handy snack to have around. They’re nutrient-dense, even the ones high in linoleic acid aren’t as bad as eating soybean oil, since nuts come with phytonutrients and micronutrients that protect the fragile fats from oxidation. They’re often rich in sometimes-hard-to-obtain minerals, like selenium in Brazil nuts, manganese in hazelnuts, or magnesium in almonds. And a little known fact is that almonds and pistachios are incredibly rich sources of prebiotic fiber that’s great at increasing butyrate production and improving gut health; that can be hard to find while remaining low-carb.

If you’re allergic to Brazil nuts and walnuts but almonds and cashews are fine, this section doesn’t really apply; just eat the nuts you can safely eat and avoid the ones you can’t. 

How To Replace the Rest…

How to replace the selenium? Eat wild salmon and other wild-caught seafood, pastured eggs, canned sardines. If you’re really adventurous, start eating beef kidney.

How to replace the manganese? Eat shellfish, especially mussels. Another option is pumpkin seeds.

How to replace the magnesium? Eat spinach.

How to replace the prebiotic fiber? Get yourself some resistant starch, which also stimulates butyrate production. Good keto sources include green bananas (the resistant starch has yet to convert to digestible glucose, so don’t worry about the carbs) and raw potato starch. Many other low-carb plants offer prebiotic fiber as well, like garlic, leeks, and Jerusalem artichokes.

How to replace the easy snack? Jerky, hardboiled eggs, cold chicken legs, smoked salmon, and coconut butter are all good options.

Stop snacking. Snacking should be an elective activity. That’s the goal of going keto—the ability to thrive on our own body fat in between meals. We shouldn’t be so ravenous throughout the day that we keep a satchel full of snacks on our persons.

Eggs

Eggs are great for most people. They contain all the nutrients you need to build an organism, like cholesterol. They’re quick and easy to cook. They go with almost everything. They’re rich in important micronutrients that keto dieters really need to process fat, like choline. The nutrients they do contain, like vitamin D, tend to be more bioavailable than other sources. And they have a great ratio of protein to fat.

But they’re also a common allergen. Many people with the allergy have expressed difficulties making keto work.

First, make sure you’re allergic to or intolerant of the entire egg. Many people are only sensitive to the egg white. If that applies to you, it may be possible to safely enjoy egg yolks (which is where most of the nutrition is anyway). To be even safer, you can puncture the yolk sac, squeeze out the innards, and discard the sac.

How To Replace the Easy Breakfasts?

Eat some combination of bacon, smoked salmon, olives, cheese, Greek yogurt. Try a Turkish breakfast, with olives, cheese, cucumbers, and tomatoes. Eat non-traditional breakfast items, like burger patties with avocado, steak and greens, lamb chops with mushrooms sautéed in the lamb fat.

How To Replace the Choline?

Get acquainted with liver. Liver paté is a delicious, high-fat way to eat the stuff.

How To Replace the Cholesterol?

You don’t necessarily have to replace it. Your liver is probably quite adept at manufacturing it. However, folks engaged in strength training can probably use the extra cholesterol to produce sex hormones like testosterone. Shrimp, liver, and shellfish are solid sources of cholesterol.

How To Replace the Bioavailable Vitamin D?

Take supplements and (of course) sunlight. Eat cod liver oil, sardines, salmon roe, or wild salmon.

Coconut

Coconut isn’t that common an allergy in the general population, but coconut’s prominence in paleo/Primal/keto circles tends to expose those that are allergic or sensitive rather quickly.

But you don’t actually need to eat coconuts or coconut fat on a ketogenic diet. You don’t need to replace coconuts with anything special. They aren’t particularly high in any specific nutrients you can’t get elsewhere. Sure, the medium chain triglycerides are ketogenic fats, meaning they promote the production of ketone bodies, and that can be helpful. You know what else is ketogenic? Going keto, getting fat-adapted, consuming your own body fat.

There is one major downside: Thai curries will be difficult to make without coconuts. That’s why you turn to Indian cream or yogurt-based curries instead.

Gluten

You’re not really worrying about this, are you?

That’s it for today, folks. I hope those of you with food restrictions feel empowered and enabled to do keto—because you should. It’s completely doable.

And for the vegetarians out there, I’ve got a post dedicated to you and keto in the works, so stay tuned.

Now For the Giveaway…

Since we’re on the subject of dietary restrictions and selectivity, I’m giving away two products that can help anybody—regardless of eating plan—enjoy good Primal food. One random commenter will receive both products.

pkcb2_ig_2_600xThe Primal Kitchen Cookbook, released just last summer, features 130 mouth-watering recipes that span the sub-interests of everything from keto to vegan, Autoimmune Protocol (AIP) to Whole30®. Each recipe is labeled with icons with this information as well as macronutrient profiles. The cookbook, a fun collaboration with 50 leaders in the ancestral health sphere, offers fresh ideas for every meal and every kitchen skill level. I know I use mine all the time. I made sure it had some of my favorites, in fact.

But that’s not all today. Why not add a little more cowbell?

Whole30_Advanced_1_600xFor that same random winner, I’m also giving away a Primal Kitchen® Advanced Whole30 Kit. With both of our popular mayos, a bottle of our buttery and versatile Avocado Oil, and our five Whole30 compliant dressings (including our new Balsamic), this kit offers big inspiration and convenience—all without any sugar, alcohol, grains, legumes, dairy or unhealthy additives.

I’ll choose a random winner from this post’s comment section. Comment before midnight tonight (1/9/18 PST) to be eligible.

And I’m looking for your thoughts today. What health conditions and healing protocols are you looking for more information on? A particular autoimmune disorder? A particular food allergy? The road back from damage of a specific disease or condition? Whether you’re asking for yourself or a friend, I’d love to hear your interests. Thanks for stopping by today, everyone.

Also, if you have any other questions on the restrictions I talked about today (or others), feel free to leave a comment below!

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201 Comments on "How to Do Keto with Dietary Restrictions (and a Giveaway)"

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Jean
Jean
3 months 16 days ago

Thank you for all the great information! I’ve been doing AIP with reintroductions for over a year now, and I still have yet to figure out how to clear up some skin issues. There is so much info out there on perioral dermatitis and eczema (to name a few), but after trying so many different things, I still have not found relief and I refuse to take antibiotics that the dermatologist recommends. So something more on skin issues specifically would be awesome!

Cicely
Cicely
3 months 16 days ago
Hi Jean – I’ve been battling granuloma annulare (GA, another skin condition that’s thought to be derived from autoimmunity) since I was 21 (I’m 43 now). I’ve been primal for almost 6 years now but that wasn’t enough to get rid of the GA. Last year, I implemented 12-hour fasting every day and avoided histamines. I had recognized that histamines caused IBS flairs (that are otherwise eliminated by a primal diet), and I then fortuitously noticed an immediate increase in the appearance of GA if I ate histamines by mistake. Anyway, my GA disappeared completely a few months after implementing… Read more »
Time Traveler
Time Traveler
3 months 15 days ago
Cutting histamines means staying clear of canned sardines and the like, dry ages beef and gazillion other. Did you eliminate all the above? I’m not questioning; just carious. There are a few web sites (here’s one https://zerocarbzen.com/) that are devoted to raw meat (because of the histamine issue) and they report great success. Personally, 10 years ago I suddenly started to suffer from redness and itching on my back and no dermatologist cream (steroid included) helped. Up to that point I had prefect skin all my life. In an effort to bring my hashi to remission, I started to cut… Read more »
Lisa
Lisa
3 months 16 days ago

Jean I also have been dealing with Perioral Dermatitis for a year now. I’ve done the antibiotics, no help!! Now I’ve developed painful gastritis. Is this Leaky Gut syndrome? I want to clear this up but not sure were to begin. I am taking probiotics, no gluten but not fully Paleo. This rash is just awful!!!!

Vicky Bair
3 months 16 days ago

Have you tried just putting coconut oil on your skin? I wonder if that would help. I put it on any sores or rashes that show up on my skin. Sometime Tree Tea oil too.

Brett G
Brett G
3 months 15 days ago
This. I went primal about six years ago, and when I did, psoriasis showed up. At first it was one spot on my calf then it progressed to my shins and the occassional spot on arms torso, etc. I tried creams and such from the doc, but no-go. After reading a bit, I saw that eggs can be one of the triggers. So, I cut out eggs at the end of last month. I am going to give it a go for thirty days and see if it clears up. This is very trying because I love eggs! I eat… Read more »
Eastern
Eastern
3 months 15 days ago
I first developed perioral dermatitis in the mid 90’s, but after discovering that, in my case, it was caused by food allergies/sensitivities, I have been rash-free for most of the time since then. When I do overconsume my allergens and have a breakout, I become very strict with my diet again, avoiding the tiniest bit of my trigger foods, and apply a small amount of steroid cream for about a week. Then I am good for a few years until my resolve weakens, and I eat the offending foods again. My food sensitivities are dairy, peanuts and soy. Soy in… Read more »
Joe
Joe
3 months 16 days ago

Does Keto have an impact on healing broken bones?

I’m recovering from a stress fracture and noticed the healing process seems to be moving very quickly

Shary
Shary
3 months 16 days ago
I’m glad to see coconut allergy/sensitivity addressed here. I am one who can’t use coconut in any form, either ingested or smeared on my skin. My GI system doesn’t like it and it does weird things to my lips and skin. Even if that weren’t the case, I don’t like the taste or the smell. That quasi-coconut aroma found in so many skin and hair care products just about gags me. Fortunately, as Mark points out, you can get the same nutrients elsewhere. That’s true of almost everything. It’s never a good idea to force a particular food on yourself… Read more »
Christina
Christina
3 months 16 days ago

This was a fantastic read. I’ve started recently with keto again, and even though I’m lactose intolerant I can handle some dairy. My co-worker was telling me she didn’t think she could do keto, because not only is she lactose intolerant, but hates all dairy. I am curious about how going keto can help PCOS. I don’t have it, but I know someone else who does. Thanks for all the great articles! Keep them coming 🙂

NaturalGirl
NaturalGirl
3 months 16 days ago

I don’t have any adverse reaction to dairy. In fact, I crave it. But I know my limitations. I try to keep a good balance and variety of different foods in my diet. Great article.

Lorna
Lorna
3 months 16 days ago

A Naturopath told me many years ago that we crave what we’re allergic to. I used to crave dairy (full fat milk). I try to avoid dairy now. It’s extremely mucus forming and makes my face break out terribly.

Time Traveler
Time Traveler
3 months 15 days ago

I crave a steak; am I allergic? Absolutely not. Meat allergy is one of the rarest out there to the point that it’s negligible; I wonder why? I don’t mean to come across as clever; mischievous? maybe (-:

Phyl
Phyl
3 months 16 days ago

It’s always a good idea to do N=1 experimentation to figure out foods you might be sensitive to. Formal allergy testing found I was “allergic” to foods I commonly eat, so I cut all of them out, then re-introduced them one-by-one, and I only had a mild reaction to one (of the many) I was told I was allergic to. A consult with a second allergist and another round of allergy testing exposed the weakness of those allergy tests–you can get different results with different testing serums. My new allergist said to go with N=1 over anything else!

Danielle
Danielle
3 months 16 days ago

Hi Mark! I am curious to learn more about egg intolerances acquired later in life (say, from consuming a lot more eggs when you go paleo/primal). Is it possible that the sensitivity will fade over time? Is there an egg-reset protocol? Is this sort of acquired intolerance also usually egg-white specific?

Renee
Renee
3 months 16 days ago

Hi Danielle – I think egg sensitivities can fade, but that’s just my personal experience! I find if I eat them every single day, after a while, I start to feel a little unwell after eating them. So I give myself a break for a week or two, and so far, have always been able to reintroduce them with no problems. But maybe a vague feeling of “unwell” isn’t really a sensitivity, I don’t know.

Dr.RhondaPatrickFan
Dr.RhondaPatrickFan
3 months 16 days ago

I heard joe Rogan say sardines can be high in arsenic, so how many tins a day should one eat? I usually eat a package or two a week because I don’t really enjoy the flavor, and my co workers and family don’t like the smell. It seems like to get an adequate amount of calcium, you would need to eat at least a tin a day.

Dena Kelley
Dena Kelley
3 months 16 days ago

I have a bit of trouble with Primal and Keto because I have both a histamine sensitivity (so all aged and fermented foods are out) and a salicylate sensitivity (which limits some vegetables as well as coconut and olive oils and most spices). I try to work around this as best I can but am always interested in seeing new blog posts from Mark.

Time Traveler
Time Traveler
3 months 15 days ago

try raw meat…. it’s histamines free

Erin
3 months 16 days ago

I’ve found I have a dairy sensitively so have removed dairy completely as a first step. Based on this article’s advice, I’m going to try introducing some hard cheeses and well fermented yogurt. Previously I was making my own yogurt before removing it from my diet, as I could control the sugars in it. Are there any yogurt makers here that can tell me to adjust a basic yogurt recipe to ensure it is “well-fermented” to ease my sensitivities?

Janet
Janet
3 months 15 days ago

Just allow it to ferment for at least 24hours to remove the lactose. If possible use raw milk

Karen
Karen
3 months 15 days ago

Dairy allergy here. I make yogurt out of coconut milk and it’s the same as making it w/cows milk. Just have to make sure the starter is dairy free.

Michele
Michele
3 months 16 days ago

I’m gluten sensitive (you’re right, don’t need any more info there really!) that I discovered 10+ years ago when avoiding dairy and gluten for my young son. We discovered your primal books not long after. Over the years I’ve allowed grains back into my diet, mostly for convenience and comfort during stressful times. I’m ‘back on the wagon’ and really my only frustrations, which is quite minor, are all of the lovely looking pork/shellfish/non-kosher meat types recipe meal plans. I’d love a personal chef!

Yoojin
Yoojin
3 months 16 days ago

I have found that I can tolerate aged cheeses but have to avoid “runny” dairy products just like you said! Thank you for your insights Mark!

Matt
Matt
3 months 16 days ago

I’ve really enjoyed reading your take on collagen and would love to know more.

HealthyHombre
HealthyHombre
3 months 16 days ago
MDA has published a number of articles (and books, I purchased one) regarding thyroid health, which is great. However, as an older male, I’m also interested in (not the sexiest topic for sure LOL) prostate health. Almost every article I’ve read out there advises men whose PSA is rising to avoid dairy and eggs. There are some seemingly decent studies correlating increased PSA to egg consumption. So … I eat a lot of organic veggies, nuts, olive oil, coconut oil, chicken, turkey, salmon, sardines, organic berries, tomato sauce, bone broth, collegen powder and take a bunch of supplements including prostate-related… Read more »
Ser
Ser
3 months 16 days ago

What about gastritis? The one not caused by Helico bacteri
I see a lot of info that LCHF/Keto/Paleo helps to solve that, yet I am still struggling
And in here the doctors do not really explain what and how to change, they just prescribe proton-pomp inhibitors..

oxide
oxide
3 months 15 days ago

Do you drink coffee, tea, or eat chocolate? All three seem to cause gastritis for me. Decaf is as damaging as caf. YMMV. Physically it’s easy to give those up entirely. Psychologically… *sigh*

Ser
Ser
3 months 15 days ago

yes, I do. all of them, and honestly – I love them, so it would be really hard to give up. just because they please me so much
however, most of my heartburn comes from eating, not drinking tea/coffee. even if i eat really healthy stuff – i might get unpleasant feelings. and yes, i have tried experimentation with eliminating different stuff to find which one causes it and eliminate that. has found a certain food

glenn haines
3 months 16 days ago

Mark could you please give me your thoughts on lymes disease – i have been primal for quite some time but lymes disease realy knocked me back some from the joint pain that it caused – at least i believe that is what caused it – i did seem to feel better when i have done 48 hour fast – but what else could i do ? – have already done two rounds of doxi – no more for me – what do yinz think -ya i am a yinzer lol

Jenny
Jenny
3 months 16 days ago

Such good info in here! I have a sister-in-law who was just diagnosed with Crohn’s and she shared that she can’t eat salad anymore. Thankfully there are plenty of other vegetable options but it sucks that she can’t do a big ass salad. I’ve tried to encourage her to look into Paleo/Primal but she just stares at me like I have two heads. Maybe someday.

2Rae
2Rae
3 months 16 days ago

I can’t eat salads without issues digesting it. I’ve not been diagnosed with Crohn’s and have been primal for several years…… maybe I should check with a doctor.
I hate going to doctors……. sigh.

Jeff
3 months 16 days ago

Don’t go to a conventional doctor for a digestive issue, or they will just give you drugs and send you away and you will just get worse.

Best bet is to find one of the fabulous LCHF doctors!

Beth
Beth
3 months 16 days ago

I agree, today’s doctors only seem to want to give you drugs. I have seen over 20 specialists for an inflammatory issue that is causing stroke like symptoms (really serious) and after over 2 years, still no diagnosis. They just want to give me drugs to treat my symptoms which will not do anything to address the cause. Good luck with your diagnosis.

paleofam321
paleofam321
3 months 16 days ago

I’m curious about dairy. Everything about it. How much can I get away with? Why doesn’t high fat dairy make me feel allergic the way low fat does? How can I make myself even better able to tolerate it? Why is it so delicious?

Megan McM
Megan McM
3 months 16 days ago

I’m working on reducing the highest lectin foods from my diet and learning the best ways to prepare them to lower or destroy the lectins. Any tips on this would be great. In the process I’ve been eating a lot more greens (A LOT more) and it doesn’t Look like it’s being totally digested, if you catch my drift. Any thoughts on that?

PrimalGrandma
PrimalGrandma
3 months 16 days ago

Well, if you’re interested in removing lectins and preparing foods that contain lectins for safe consumption, Dr. Steven Gundry’s book The Plant Paradox might be a good read for you. At least it might be worth checking out. You might also just check out the website since the info there is free. Good luck!

Lynn
Lynn
3 months 16 days ago

I’d be curious on your thoughts on the GAP protocol and how wellit fits in with primal principles

paleofam321
paleofam321
3 months 16 days ago

I love everything about eggs, and somehow Mark made them sound horrendous with all that talk about punctured sacs and innards. Not cool.

Brad
Brad
3 months 16 days ago

I suffer from chronic pain and my treatment regimen includes several medications. I’m wondering if going keto while taking certain medications could over work my liver as to cause additional health problems. I’ve been keto for a few months and haven’t noticed any additional symptoms but I want to make sure I’m not causing damage.

Mia
Mia
3 months 16 days ago

Pick me! 😉 Also, I could use help. I have a severe allergy to nuts and I’m pregnant. Apparently there is a 65% chance that my child will also have an allergy. Yikes. I’m struggling to find reliable or consistent information about anything I can do to decrease those odds. Does prenatal diet influence this? When is the right time to introduce potential allergens to a child? All the information conflicts! Some help reviewing the available studies and literature would be SO awesome.

KrisS
3 months 16 days ago

First, thank you for all the info in this post (and others!). Would really appreciate some tips on how to eat higher fat/keto when you don’t have a gallbladder.

michele
michele
3 months 16 days ago

I would be interested in knowing if keto is compatible with autoimmune protocols?

Kathryn
3 months 16 days ago
My husband and myself have been on the 21 day challenge for 7 days so far. We have done quite well. We stopped drinking alcohol all together. We both agree, that all and all we feel pretty good. Increase mental and physical energy. We thought it would be a lot tougher, since we are both big microbrew buffs and wine drinkers. For myself one reason why i wanted to change my diet was to improve my health since up to a year ago I was on 3 antibiotics and had been for 4 years. I naturally lost weight because of… Read more »
Regina
Regina
3 months 16 days ago
Pursuing Paleo/Keto has been a tough decision. I want to stop grains, legumes and sugars, and limit dairy, and I don’t miss those things. But, I feel heavy when I eat too much animal protein, and some animal fats completely gross me out. But I love coconut oil, and became interested in MDA because I love your avocado oil and mayo, so…here I am! Your plan seems to have more flexibility. I seem to have trouble digesting tomatoes along with meat, so a lot of soups are not a good idea because so many have tomatoes plus meat, and a… Read more »
Regina
Regina
3 months 16 days ago

Maybe I should have said pursuing Primal, because that’s the idea here, isn’t it!

Jen
Jen
3 months 16 days ago

Oooh, pick me, pick me!

wildgrok
wildgrok
3 months 16 days ago

Me too me too …
(I forsee a long line with the same incantation)

Brian Murphy
Brian Murphy
3 months 16 days ago

Thanks for the info. Good to get such detailed information to make our lives more healthy

S O
S O
3 months 16 days ago

I’m fortunately not dealing with any health issues but I’m enjoyjng reading about Keto and I’m interested in the giveaway. Thanks for your writing, Mark!

Laura
Laura
3 months 16 days ago

I’m trying to start my children off with a healthy lifestyle and wondered if there is any variant data for nutrition needs of growing bodies – obviously they don’t need to lose weight but I don’t want to feed them a SAD!

Kimberly Isaak
Kimberly Isaak
3 months 16 days ago

I’ve been following Keto after doing the 21 day reset for about 2 months. I love it, but now want to know more about going Primal. Would love to read the book!!

lea zimmerman
lea zimmerman
3 months 16 days ago

I have gained much benefit from your book!

David
David
3 months 16 days ago

Mark, FYI, the linked-to MCT oil powder (Quest) contains “milk-derived ingredients” = sodium caseinate. This is no bueno for someone avoiding dairy/casein due to intolerance/allergy/sensitivity. (I am eagerly waiting for some entrepreneur to come out with an MCT powder without ANY milk-derived ingredients)

Leilani paugh
Leilani paugh
3 months 16 days ago

Great suggestions for dairy replacement! I am new to keto and the reliance on many dairy products to meet macros was frustrating.

Christina M
Christina M
3 months 16 days ago

I developed lactose intolerance a few years ago but luckily have found I can eat most hard cheeses and butter without issue. I second the idea of adding MCT oil powder along with nut milk to coffee and tea for a creamier latte–that’s become a staple for me! Thanks for the great tips and the chance at a giveaway!

Barbara
Barbara
3 months 16 days ago

Very helpful article

Suzanne
Suzanne
3 months 16 days ago

I would love this prize. I have type 1 diabetes, celiac disease, autoimmune glomerulonephritis, and polymyositis scleroderma overlap syndrome plus multiple food sensitivities and allergies. Hooke me up! i would like any info on the above – es[especially primal for T1D.

Margie
Margie
3 months 16 days ago

Great article, Mark. I would love for you to address adrenal dysfunction in the context of a Keto diet. Should a Keto diet be avoided entirely or are there modifications one can take to make it doable and prevent an adrenal crash?

Krista
Krista
3 months 16 days ago

I picked up your Keto Reset book after researching dietary treatment for epilepsy. I also have a goal to do a half marathon on every state so my reading led me toward the transition to become fat burning. I’d love more information on these two topics. Thanks for all you do!

Heidi
Heidi
3 months 16 days ago

I just started Keto after watching a friend of mine find extremely good success so far. I bought your book this weekend, The Keto Reset Diet, and am soaking up all the information I can. I’ve lost four lbs. so far. Thanks for all of the good information and for the opportunity to win.

Carol
Carol
3 months 16 days ago

Great and informative post. was wondring what to do about severe carb/alcohol cravings at night that keep me from going into ketosis. Have a lot of trouble fighting this urge… thx!

Brent Calhoun
Brent Calhoun
3 months 16 days ago

I love your site & daily emails. Thanks, Mark!!!

David krupa
David krupa
3 months 16 days ago

I’ve been keto for the past 5 years, thanks for the continued flow of information for all this time. I especially love your weekend love updates

Ryan
Ryan
3 months 16 days ago

Just starting out on my keto journey. On chapter 6 of the Keto Reset Diet. Can’t wait to get started.

Niffer Clarke
Niffer Clarke
3 months 16 days ago

Love Primal Kitchen mayo, dressing and avocado oil!! It makes living keto a joy and delicious bliss!!!

Coccinelle
Coccinelle
3 months 16 days ago

Thank you so much for thinking of us folks with intolerances, seeing all these wonderful recipes that I can’t eat is a little bit frustrating.

Do you think I could handle whey if I can’t handle butter? I have a casein intolerance but I’m not sure about lactose.

Coccinelle
Coccinelle
3 months 15 days ago

Ok, I read the article on dairy intolerance you linked into the lasted blog post and I understand more about the issue. The take away is that I don’t know if I’m intolerant to casein or whey or both. Thanks!

Jennifer N
Jennifer N
3 months 16 days ago
I’d love more info on the road back from insulin resistance/diabetes. Do we really need to get down to 20g total carbs a day to normalize blood glucose as some books/experts recommend if all carbs are from fresh whole veggies? Once blood glucose/weight is normalized, do we need to stay that low in carbs forever or can we relax a bit without risking increasing insulin resistance and blood glucose again? I love me a Big Ass Salad or 2 a day and the smallness of my salads at 20g total carbs a day is making me a sad panda!
Coccinelle
Coccinelle
3 months 16 days ago

Don’t quote me on that but I’m pretty sure Mark once recommended not counting carbs from leafy vegetables but only from starchy vegetables like sweet potato or beet.

Jennifer N
Jennifer N
3 months 16 days ago
He does, but I am not sure that applies to a diabetic? Most of the keto for diabetes groups are adamant that no more than 20 grams of total carbs a day from anything is necessary to get blood sugar levels normal. I was at 50 grams initially and while my blood sugar went down, it didn’t get to normal. I dropped to 20 grams about 2 months ago, and my blood sugar is normal now the majority of the time. But it will make me sad if I have to stay at 20 grams to maintain normal blood sugars… Read more »
Coccinelle
Coccinelle
3 months 15 days ago

Ah, maybe you are right, I’m sorry I can’t help you. I understand perfectly that not knowing is worse than knowing for sure if it will improve overtime or not.

Erin
Erin
3 months 16 days ago

This is a great article.

John
John
3 months 16 days ago

How do anchovies compare to say, sardines, as far as micronutrients go? I’m one of the (seemingly) rare people who like them, and usually count them as a serving of fish, but I’ve wondered if whatever processing they go through lowers their nutritional value.

wildgrok
wildgrok
3 months 16 days ago

You are not alone, I like anchovies too (a lot)

John
John
3 months 16 days ago

Cool! I must say I’ve read your comments for years, Wildgrok – always interesting. Glad to have your company on the “like” end of the scale for anchovies.

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