Month: March 2026

One Year of Keto: What to Expect, What Changes, and What to Do NextReaching one year on keto is a genuine milestone that deserves recognition. By this point, most people have experienced transformations that go far beyond weight loss.Physical Changes After 12 MonthsMost people who maintain keto for 12 months...

Keto Progress Tracking Apps: How to Measure More Than Just WeightThe scale is an imperfect measure of keto progress. Body composition, energy, blood markers, and sleep quality all tell a richer story. These apps and methods track the full picture.Body Composition: Beyond the ScaleSmart scales with body composition analysis (Withings,...

The Lemon Water Fasting Myth: Does Adding Lemon Break Your Fast on Keto?Lemon water has become a popular morning ritual in fasting communities. But does a squeeze of lemon in water break your fast and disrupt ketosis?The Caloric ArgumentA squeeze of fresh lemon (approximately 30ml of juice) contains about 8...

What Does a Year of Research Tell Us About Keto in 2026?2025 was a landmark year for ketogenic diet research. Several significant trials and meta-analyses added substantial evidence to the clinical picture. Here is what the science now shows.Diabetes Reversal: Stronger Evidence Than EverA 2025 multi-centre UK trial involving 600...

Keto Sauces and Dressings: 10 Flavour-Packed Recipes Without a Single CarbSauces are the biggest source of hidden carbs on keto. Shop-bought versions are typically loaded with sugar, starch, and unwanted ingredients. Making your own takes minutes and delivers infinitely superior flavour.1. Garlic Butter SauceMelt butter with minced garlic and flat-leaf...

Running a Marathon on Keto: One Woman's Fat-Adapted Race StoryThe traditional sports nutrition doctrine says endurance athletes need carbohydrates. Claire, a 38-year-old runner from Bristol, decided to test this assumption at the 2025 Bristol Half Marathon — and then the London Marathon.The BackgroundClaire had been keto for 8 months before...

Arab and Gulf Keto: Adapting Saudi and Emirati Cuisine for Low-CarbGulf and Arabic cuisine is centred on exceptional grilled and slow-cooked meats, aromatic spice blends, and a tradition of generous hospitality that includes fresh salads and mezze. Much of this is naturally keto-friendly.Kabsa and Mandi: The Rice ChallengeTraditional kabsa (spiced...

Keto and the Microbiome: Latest Research on Gut Bacteria and Low-Carb DietsMicrobiome research is one of the fastest-moving fields in nutrition science. The 2024–2026 literature has added significant nuance to our understanding of how keto affects gut bacteria populations.The Short-Term Microbiome ResponseA landmark 2024 Stanford study published in Cell found...

From Sugar Addict to Keto Convert: Breaking the Carb CycleRefined sugar and processed carbohydrates stimulate the same dopamine reward pathways as addictive drugs. Breaking the cycle requires understanding the biology — and keto addresses it directly.The Sugar-Dopamine ConnectionSugar consumption triggers dopamine release in the brain's nucleus accumbens — the reward...

The Spring Keto Meal Plan: Fresh Seasonal Eating for March-MaySpring is one of the best seasons for keto. British spring produce — asparagus, wild garlic, spring greens, radishes, and the first outdoor salad leaves — offers exceptional variety and freshness.Spring Keto Stars: AsparagusBritish asparagus season runs April–June. At only 2g...