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> The main problem I have with ketogenic diets is that it's actually quite difficult and sometimes expensive to eat a 90-95% fat diet

From what I've seen, your diet should be ~60-70% fat, 5% or less carbs, and ~25-35% protein. Definitely not 95% fat.

> I had several instances where my dinner in a pinch was melted down cheese and half-n-half. Your diet basically becomes cheese and avocados with some, but not too much, salmon or chicken

What about vegetables? I ate a lot of salads when I did keto. I also ate a lot of fattier meats, such as cured italian meats and ground beef. No reason to eat super lean protein when fat is most of your calories; buy the cheap fatty stuff and enjoy it. Also, eggs? I was having an omelette every morning.

> I also wonder if it's possible to work out while doing keto

It's very possible: https://www.ncbi.nlm.nih.gov/pubmed/22835211 but I doubt it would be if you're not eating any protein...

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I prolly fucked the diet up, then. It certainly _felt_ like I was eating almost all fat...good to know that I can take advantage of cheap fatty meats like short ribs, oxtail, and marrow then.

As for vegetables, I missed carrots and peas too much. Mustard greens and broccoli are apparently okay, though. I could always just make salads out of baby spinach and arugula, but I suck at making salad dressings.

> As for vegetables, I missed carrots and peas too much. Mustard greens and broccoli are apparently okay, though. I could always just make salads out of baby spinach and arugula, but I suck at making salad dressings.

The rule for veggies is to avoid starch and stick to dark leafy greens.

My go-to easy dish would be a "taco salad", where I'd cook some ground beef and serve it with cheese, salsa, sour cream over lettuce. There's also lots of dishes possible with kale and spinach.

> take advantage of cheap fatty meats

Fish included! No reason to worry about eating "too much" salmon. Cook it with butter sauce and it should fit your macro-nutrient ratios perfectly.

> I prolly fucked the diet up

As another comment said, it's no wonder you felt sick. Also, the "keto flu" is a known phenomenon while your body adapts and flushes all the water out of your system. Drink a lot of electrolytes (chicken broth is a good source) and you'll feel better.

Leafy vegetables can be difficult to eat in large quantities, but that's where the high-fat aspect of the diet comes in handy. Most vegetables are very tasty when stir fried in fats and oils.

Ranch dressing is fairly low-carb and generally the go-to for store-bought and restaurants. There are recipes out there for excellent low-carb French dressing that uses no-sugar Ketchup (Heinz, available on Amazon), Apple Cider vinegar, olive oil, and spices.

That study is only for a very short duration of keto.

Most people only do keto for a few months at a time anyway. 30 days seems more than sufficient to capture the changes that occur when doing keto short term. I doubt keto is very healthy long term.

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