“Southern Keto” Cookbook, by Natasha Newton

This cookbook was brought to my attention by a husband and wife who are both current post-bariatric patients (thanks, guys!). This cookbook is GOLD for southern cooking. She has a ketogenic recipe for drop biscuits, cornbread, ribs, strawberry shortcake, and much much more.


Natasha Newton also takes some time to discuss what the ketogenic diet actually entails, and I highly recommend you take the time to read it.

HOWEVER, there are TWO major CHANGES you need to make if you’ve had bariatric surgery. This is true for not only this cookbook, but for ALL sources that are not written specifically for people who have had bariatric surgery.

Change #1:

Newton goes into the 3 major macronutrients your body needs: Carbohydrates, Proteins, and Fats. The average American’s diet comes from 50% carbohydrates, 35% fat, and 15% protein. On a ketogenic diet, a person will consume 5% carbohydrates, 75% fat, and 20% protein. This is absolutely correct for the average person.

But if you’ve had bariatric surgery and you can’t take in the bulk of food that other people can, the percentage of the protein that you eat will be higher than 20% of your daily food. I will be sharing exactly how much you need of the different food types in a future post.

Change #2:

I didn’t actually find anywhere in Newton’s cookbook where she addresses fasting, but I think this is a good time to bring it up. Part of the ketogenic diet includes intermittent fasting. Intermittent fasting is done to decrease the level of a hormone called insulin that your body produces after you eat most foods. (Don’t worry- I’m going to talk about this in depth in another post). But people who have had bariatric surgery CANNOT follow the traditional rules for intermittent fasting because they CANNOT take in enough food this way. Talk with your bariatric team before you try to implement fasting!!

This is just an introduction of these concepts- I mention it here only to prevent you from using the wrong information. I will break down all of these things in “Why Does the Keto Diet Work?”– a 3-post series.