You’ve probably heard about the low carb, high fat diet that’s so popular among actors and models, and with good reason: low carb diets offer proper nourishment with whole foods, while keeping your body burning fat for fuel. This is a great way to be, as it makes fat loss largely effortless! But where does this “ketogenic” word fit into the picture?
Well, ketogenic comes from the word “ketosis“, which is a state in which your body breaks down fat molecules into ketones to provide energy. This state is achieved through very low carbohydrate intake and higher than normal fat intake. The “normal” state of the body’s metabolism is called “glycolysis”, where carbs are burnt for energy.
The long and short is that when your body is in carb-burning mode, it will use all available carbs for energy before it touches stored fat. In ketosis, your body is primed to burn fat, and this is great news for anyone trying to get trim and slim.
Benefits of Ketosis
By cutting carb intake significantly, we can drastically reduce insulin resistance, the precursor to type 2 diabetes. In addition, low carb diets, along with exercise, can be very effective at helping alleviate the symptoms and progression of type 2 diabetes. Beyond that, ketosis itself is appetite-suppressing, meaning your hunger will naturally check itself, increasing your caloric deficit and making you lose fat even faster. Read more about ketosis: What Is Ketosis, and How Long Does It Take to Get into Ketosis?
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Ketosis takes some time to get into – about two weeks of low carb eating is required for the initial adaptation. During this time there will be bouts of sluggishness, fatigue, headaches, and some gastrointestinal issues as you adapt, often referred to as “keto flu“. Proper electrolyte intake will correct most of these issues. In addition, the “diet” aspect of this ketogenic diet plan – that is, the caloric restriction – shouldn’t be worried about. Weight loss will come as your body regulates appetite as it the addiction to sugar and processed food lessens, so restricting calories during the initial two weeks isn’t recommended.
The meal plan is designed to ensure you get three balanced, healthy meals a day that address fiber, satiation, and adequate protein intake. The greatest part of a ketogenic diet is the fact that it spares muscle loss, where a carb-based diet doesn’t. Weight lost in a high carb, calorie-restricted diet will often come both from muscle and fat, whereas with keto, you can burn fat without sacrificing muscle. This is referred to often as “body recomposition” and leaves you with a much more preferred physique after weight loss.
Additional Points of Interest
Ketogenic diets often create a significant loss of water during the first phases. This is because carbs are converted to glycogen in your body, which is stored in water within the muscles and liver. As you deplete stored glycogen, your body flushes this water out.
This is a huge part of the initial weight loss during the first few weeks of ketosis. While rapid fat loss does occur at first, a lot of water weight is often dropped as well, but this is a great encouragement as it often results in both weight loss and less bloating, allowing clothes to fit better.
Foods Recommended on a Ketogenic Diet
- Meat: Beef, goat, lamb, turkey, pork, veal, chicken.
- Fish: Salmon, trout, catfish, sardines, tuna, haddock and many others.
- Fruits: Strawberries, blueberries, raspberries, avocado.
- Vegetables: Broccoli, asparagus, Brussels sprouts, cucumbers and many others.
- Nuts and Seeds: Almonds, walnuts, sunflower, pumpkin, sesame, etc.
- Dairy Products: Cheese, Greek yogurt, sour cream, heavy cream.
- Fats and Oils: Peanut Butte, flaxseed oil, butter, sesame oil, olive oil and almond oil. ( If you want to see more ketogenic diet foods, read this: The Ultimate List of Foods to Eat on a Ketogenic Diet
Foods to Avoid on a Ketogenic Diet
- Grains: Grains: Wheat, oats, corn, barley and rye. Includes breads and pastas.
- Artificial Sweeteners: Sucralose, Equal, Acesulfame, Splenda, Saccharin, etc.
- Processed Foods: If it contains carrageenan, don’t eat it.
- “Low-fat” products: Atkins products, drinks, gluten, diet soda, etc.
7-Day Ketogenic Diet Meal Plan And Menu
This is a sample menu for one week on a ketogenic diet plan.
Breakfast: – 3 Egg Omelet with Spinach, Cheese, and Sausage
Eggs are a healthy, nutrient-dense food that has been incorrectly maligned for years. Cholesterol in food doesn’t increase cholesterol in your blood, so eat eggs liberally – they’re packed with protein and lutein, and they fill you up for hours. Make a healthy omelet with some cheddar, crumbled breakfast sausage, and shredded spinach and you’re already looking at over 30g of protein, just for breakfast! Spinach is a great source of magnesium and potassium, too. Add some sea salt and you’ve got a big dose of electrolytes that are so vital to maintaining energy and staving off headaches. Get the recipe and instructions
Lunch – BLT Salad
Take a 2 – 3 cups of lettuce, crumble in some bacon and dice a medium tomato. Mix that with two or three tablespoons of mayo, and toss after adding some splashes of hot sauce. Delicious, filling, full of fiber and healthy fats, and absolutely easy. I know the mayo sounds weird as a dressing, but trust us; it’s amazing! Add in some avocado chunks to boost potassium too!
Dinner – Baked Salmon with Asparagus
The beauty of salmon is that you can cook it with marginal interference. A simple sauce of butter, lemon juice, chopped garlic, and some salt and pepper will go a long way to enhancing the natural flavor of the salmon. Drizzle the sauce over 4-6 oz portions of fish, bake at 450F for 5 minutes per 1/2″ thickness of fish. In another bowl, toss the asparagus with olive oil, salt, and pepper, spread it out evenly on a cookie sheet, and roast in the oven at 450 for 20 minutes. Easy dinner (with leftovers if you plan ahead) that’s full of nutrition, protein, and healthy fat, while keeping your carbs low. Get the recipe and instructions
Breakfast – Bacon and Eggs
A simple standby, but one that ketoers adore. 2 or 3 fried eggs and some bacon might not sound like much, but it’s full of protein that will keep you full and energized all morning. Take the opportunity on the weekend to lay your bacon strips on a single cookie sheet and bake in the oven for 20 minutes at 400 degrees. The result is the best bacon you’ve ever had, in a big batch, with no sitting over a popping, hissing frying pan.
Lunch – Spinach Salad
You’ll quickly find that salads are your friend when in ketosis, and for a good reason: they provide lots of food to fill you up, but they’re not going to bog you down. A bed of spinach with some red onion, bacon, a little tomato, and a hot sauce vinaigrette is quick and delicious. Add in some protein – perhaps that leftover salmon from day 1 – and you’ve got a complete, healthy lunch.
Hot sauce vinaigrette – 1/2 cup olive oil, 1/4 cup vinegar, hot sauce to taste – mix together and apply to salad. Eat!
Dinner – Cheese-Stuffed Bunless Burgers
This is pretty easy – cook a couple of fresh beef patties, and then top one in cheese and stack the other on top. Stick them on a plate and cover in veggies and low carb sauces, and eat with a fork! Who needs the bun? Get the recipe and instructions
Breakfast – Eggies
You’ll quickly find that eggs are a staple for breakfast in low carb diets. Eggies are a simple solution for days of healthy breakfasts. Simply beat 8 eggs in a bowl, add in cheese and vegetables, and pour into muffin tins that have been lined with a strip of bacon. Cook at 350 for 30 minutes, or until a toothpick stuck in the middle comes out clean. Store in baggies for breakfast for up to 5 days.
Lunch – Cottage Cheese, Walnuts, and Hot Sauce
Bear with me here, because I was skeptical at first, too, but for a quick, delicious meal, you can’t go wrong here. Conversely, you could use cottage cheese and blueberries, if walnuts and hot sauce aren’t your thing.
Dinner – Meatloaf
A good quality meatloaf needs meat and a binder, and fortunately on keto, we’ve got great options for both. Using chopped mushrooms and onions as a binder instead of bread crumbs adds flavor and nutrients, and keeps carbs down. Add a veggie side and you’re all set! Get the recipe and instructions
Breakfast – Eggies
You’ve got them – why not sleep in today, knowing breakfast is covered?
Lunch – Tuna Salad Lettuce Wraps
Making a tuna salad with low carb ingredients is easy and delicious, doubly so when you chop up some fresh avocado into said salad. Using sheathes of endive or romaine lettuce to transport and eat the salad is even better! Get the recipe and instructions
Dinner – Slaw Hash
Shred a head of cabbage, and cook with onions, ground beef, soy sauce, red pepper flakes, butter, and garlic. Sounds weird, but it’s so good. You could even use leftover chopped up meatloaf here if you have it for even more flavor. Get the recipe and instructions
Breakfast – Eggies and/or Fat Coffee
All the rage now, fat coffee is kind of exactly what it sounds like. Taking a good quality coffee, and blending it with 2 tbsp of grassfed butter, 1-2 tbsp of coconut oil, and stevia or whatever other zero-calorie sweetener and flavors you like. This coffee greatly boosts energy and suppresses hunger, and it’s frothy and delicious!
Lunch – Spam Fries and Cole Slaw
If you saved some cabbage (uncooked) from last night’s dinner, make a simple slaw using low carb ingredients, and chop up some spam into fry-like sections, and fry them up in a frying pan, or bake them for 20 minutes at 350. Serve with ranch or low carb ketchup! Get the recipe and instructions
Dinner – Tacos
Use your favorite taco recipe, cook up some beef, and use romaine for shells. Add in some full fat sour cream and cheese, and you’ll never miss the tortillas.
Caution here, though, as store-bought taco seasoning is often very carby. Check labels!
Breakfast – Eggies
Lunch – Taco Salad
Take your leftover tacos and make a huge taco salad. Top with salsa and sour cream, and some shredded cheese. Fat, protein, and veggies will fill you up all day!
Dinner – Pork Roast and Roasted Veggies
A nice pork roast, rubbed down with cumin, salt, and garlic, will give you leftovers for days, tastes amazing, and is pretty cheap. Pair that with some brussels sprouts, broccoli, or cauliflower that has been roasted in the oven until brown and delicious, and you’ve got a comfort meal, keto-style! Get the recipe and instructions
Breakfast – Avocado-Baked Eggs
Cut an avocado in 2, crack an egg in the seed hole, and bake until the egg is set. Breakfast in the time it takes you to shower! Get the recipe and instructions
Lunch – Chicken and Hummus Lettuce Wraps
Deli sliced chicken, spread with savory hummus and wrapped up in butter lettuce, is a quick, healthy lunch that provides a protein punch and without a ton of calories.
Dinner – Philly Cheesesteak Casserole
Using your leftover pork roast, mix with sliced onions and peppers, cream cheese, and shredded cheddar, and bake in the oven for 30 minutes at 350. Delicious, easy, and hearty, this meal is a crowd favorite, even if they’re not into low carb living! Get the recipe and instructions
Eating Low Carb Doesn’t Mean Flavorless “Diet” Food
The best part of low carb eating is that you can still have rich, savory foods – dieting isn’t really a part of the lifestyle. Your body regulates your hunger naturally, so keeping your carbs low is the main concern. Being able to do that while still enjoying roast, fish, and big, healthy salads is what makes low carb so easy to stick with, and keep the weight off for good.
Where to Find More?
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P.S. Have a look at the Keto Guidebook, our foolproof 4-week keto meal plan. It has all the tools, information, and recipes needed for you to succeed.
Help other people interested in the Ketogenic diet by commenting below and sharing your story!
Related Keto Diet Articles
- 77 Easy and Tasty Keto Snacks: You Don’t Have To Miss Out
- 7-Day Vegetarian Keto Diet Meal Plan & Menu
- How to Eat Keto on a Budget ( + Cheap Grocery List )
- 41 Best Keto Breakfasts That Aren’t Eggs
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thanks, interesting read
I am not sure where you’re getting your information, but great topic. I needs to spend some time learning much more or understanding more.
Thanks for fantastic information I was looking for this information for my mission.
I am not sure where you’re getting your info, but good topic. I needs to spend some time learning more or understanding more.
Thanks for fantastic information I was looking for this info for my mission.
So question….what if you are watching your sodium intake due to high blood pressure? From what I read here, there is a lot of salt/sodium involved (more than my normal intake), how do I deal with this issue if doing keto? I do not take any medications. About three years ago I found that my thyroid levels were on the low end of the normal range and it affected my blood pressure. So I lowered my sodium intake and increased my iodine/iodide intake. This has worked for me for the past three years, in the sense that after a month of being on bp meds, I no longer needed those meds and my thyroid levels have stayed around the mid-range of normal. I have always eaten healthy with some junk foods here and there, but apparently being pregnant kicked off a thyroid issue and weight gain. What are my sodium options with keto? How do I balance it so my bp doesn’t take a freefall nor a significant increase?
It all looks good but for me there is way too much protein here. In one meal alone I would eat my entire day’s protein allowance. So we can’t follow this plan to the letter – it has to be tweaked to the individual’s requirements IMO.
This plan is very high on protein. I’ve learned that high healthy fat is what’s needed, not high protein.. as I am now kicked out of ketosis due to high protein intake (insulin’s fault). Given the fact i didn’t eat a bowl of salad per day (my tummy doesn’t digest salad well at all – i get bloated), but i do eat broccoli (i don’t get bloated from those strangely enough), cauliflower, asparagus, mushrooms… tomatoes (rarely, though). So, my question is… are you in ketosis following the menu you’ve presented? I’m 5 months into Keto and the last 3 weeks i am not in ketosis. My carb intake is 20-30g… but my protein is pretty high.
I was wondering about the eggs…. I am allergic to egg yolk so eat egg white. Is consuming the yolk important to this diet?
You dont _need_ to eat the yolk, but that is where the fat and vitamins are. Replace the yolk with Avocado by volume to get the fat, vitamins and minerals you missed with the yolk.
Freda G says
I’m definitely gonna give this keto diet a try. My only issue is that I don’t eat meat? it’s a good thing. I also don’t eat bread. I believe I got an advantage on this. I’m gonna start
Please explain this: “Foods to Avoid on a Ketogenic Diet
•Artificial Sweeteners: Sucralose, Equal, Acesulfame, Splenda, Saccharin, etc.”
“Breakfast – Eggies and/or Fat Coffee
All the rage now, fat coffee is kind of exactly what it sounds like. Taking a good quality coffee, and blending it with 2 tbsp of grassfed butter, 1-2 tbsp of coconut oil, and stevia or whatever other zero-calorie sweetener and flavors you like.”
So artificial sweeteners are ok sometimes or…?
Stevia isn’t artificial. It is actually a plant.
Cassie Steger says
The “Slaw Hash” Which is a actually eggroll filling without the wrapper is delicious even without being keto. My husband requests it every other week and he isn’t even really fond of cabbage. I use shredded cabbage, a few finely sliced white mushrooms, sliced white onion, ground pork or turkey, soy sauce, white pepper, a cap-full of bombay sapphire gin (tastes sort of like sake, without having to add a TON of sake), and one shredded carrot.
does this diet really work and how much would u lose in a week
Terresa Puc says
I’m on day 7 of my first week and have lost six pounds, which at 57 I was beginning to believe was impossible!. I think it’s worth a shot to see if it works for you.
What is the substitute for beef .?
Robert Combs says
I used to seriously over sauté mushroom slices with salt pepper and a little savory herb. The result was a tasty “meaty chew” which satisfied my meat cravings.
My understanding of the ketogenic plan says you can’t eat garbanzo beans/chick peas. How is it that you include hummus? I don’t believe this is allowed. Maybe on the LCHF diet? But not on the keto plan. They are not the same. I am looking for someone to help guide me on keto. Onward.
Garbanzo beans are high in Fiber. Fiber offsets the carbs. Find the Net Carbs of the serving of beans then see if that number fits into you daily Carb plan. I believe you subtract the fiber grams from the total carb grams = net carbs. Best wishes.
Christine Knoell says
I love my coffee and currently use unsweetened vanilla almond milk and one truvia packet. Can I still drink my coffee like this and if so how many carbs would it be?
Just read the labels on your almond milk and stevia for how many carbs are in the amount you use.
hey you mention splenda s,splenda is a 0 calorie?
Christine Knoell says
I really love my coffee and I currently use unsweetened Almond milk (vanilla flavored) with one truvia packet. Can I still do with on the ketogeneic diet?
What can be used in lieu of sea food (because of allergies) and dark green vegetables like spinach (because of kidney stones)? Boneless skinless chicken breast and lettuce a good alternative?
Help… I’ve been in Ketosis for 2 months and have not lost weight. The evaluations I’ve taken reveal that I need to consume 1362 calories for a 20% deficit against my BMR and activity level. That then translates to 102 grams Fat, 96 grams protein and net Carb 20. How in the world can I eat that much fat within the calorie limit?
I have the same calories limit and macro. I easily stay within the limit but I completely stopped eating any type of bread, pasta, rice, potatoes and starchy food. I started using butter or coconut oil to cook and put mayo EVERYWHERE. It’s my new favourite topping for lettuce even XD. Then I eat plenty of eggs/meat/fatty fish and cheese. Olives are great as a snack. I cut out completely milk and use whipping cream instead. If you get into this completely counter intuitive way of thinking of food it’s super easy to get enough fat within the calorie limit.
Can you use wasa thins on this diet?
Anne Marie Moore says
I’m a little confused about avoiding foods with cargeenan. Just processed foods that contain it or all foods including cheeses?
Can I just literally don’t eat rice or any grain products? Then avoid the foods that are needed to avoid? Or I really need to follow the diet plan? Thanks. :)
Correct. If you want to follow a keto diet, you need to keep net carbs (carbs less fiber) under about 5% of your daily caloric intake. You’ll want to cut out grains, sugar, and starchy carbs (the rule of thumb is to avoid any vegetables that grow underground). You don’t necessarily need to follow this exact meal plan.
Lori Doucette says
I’ve been on the keto diet now for a month in a half I lost so far 15 pounds and I’ve been eatting root veggies except for potatoes I don’t think there is nothing wrong with eatting carrots and under ground veggies.
I was on the keto diet for 2 in a half months and lost 25 pounds with hardly no exercise besides working around my house .I ate any under ground vegetables besides potatoes. There is nothing wrong with eating under ground vegetables but it is best recommended not to but either way its whats best for you.
What is considered normal when it comes to total daily calories? I’ve been doing Keto since the beginning of the year and I’ve seen results, but I’m thinking my calories are too high.
Try Googling “TDEE Calculator”. Once you plug in your stats, the site will calculate your total daily energy expenditure. This is a useful guide in determining how many calories to eat. From there, if you are trying to lose weight, just reduce your caloric intake, increase your expenditure (through exercising more), or use a combination of the two.
I would like to lose some fat but not weight. As my weight is ideal but i have some fat around my middle. And when i do lose weight my skin starts to sag. I also want to better my health. My question is ; how do i go about the keto diet but not lose weight. Is it possible?
Absolutely. You would simply need to follow the keto diet, but instead of restricting calories, eat your normal maintenance amount.
What types of exercise routines do you suggest with this 2 week plan?
Also can someone go over the numbers game with this ? ie., macros. I still don’t get it.
You can stick with the same exercise routines you already do. If you do any weightlifting, you may notice a slight decrease in strength because you will no longer be consuming carbohydrates.
As far as macros go, I believe the general rule of thumb is roughly 75% of calories from fat, 20% from protein, and no more than 5% from carbs. Personally, my macros are at 65/30/5 and I am still able to achieve ketosis, so it may be worth tweaking some until you find a balance that works for you.
As an example, if you were to consume 2000 calories in a day, the breakdown would look like this: 1500 cal or 167g (70%) would be from fat, 400 cal or 100g (20%) would be from protein, and 100 cal or 25g (5%) would be from carbs.
Of course, not everyone is going to eat 2000 calories in a day, so I would recommend Googling “TDEE Calculator” to determine how many calories to eat and adjust from there.
I will be trying this for my husband! I have gallbladder issues, and can’t eat fats other than coconut, olive, salmon, avocado, eggs, flax, lean poultry, and sparingly tree nuts. Dairy and fatty meats and all vegetable oils are out. Is there a way to make this work for me? I really don’t want to prepare 2 meals at every meal…
Hi Martha! You may want to try something more akin to a Paleolithic diet. It features a restriction on dairy, fatty means and vegetable oils. I’ve also heard of people combining the two diets to fit their needs.
Hi! My name is Christina and I’m really trying to figure out the “Keto lingo” I’m wondering is someone can help me figure out my macros (I’m lost) and just help me overall get on board!
While macros will differ a little from person to person, the general rule of thumb for keto is to keep carbohydrates under 5% of your daily caloric intake. As long as you avoid the foods mentioned above, you should be fine. Google “TDEE calculator” if you need some additional guidance on how many calories to eat. I’ve had success following this way of eating as it allows me to eat foods that taste great. There are tons of resources online as well if you need additional guidance. A quick google search should turn up a ton of resources. Hope this helps!
I started Keto 2 days ago. I have figured my Keto Macros to 1102 cal – 86g fat – cho 20 g net. and Prot 63 g ……….. My problem is “how do I count my keto good foods values? I ate a good bacon, 2egg to equal my Macro #s?
I ate a good 2 egg, 2 sl. bacon, mushroom and spinach breakfast …327 C, 29 g fat, 18 pro. and 1 carb. and I don’t know how to choose food for dinner and supper???
Maybe I should mention I am an active 84 yr. old female with a weight of 140 lbs.
I would just keep to the same scheme as your breakfast, making sure you stay at around 400 calories pr meal with with 85% of those coming from fat. I am sure you will start seeing benefits. **Make sure to drink a lot of water too** and watch that you are having enough salt – get a good mineral salt, or eat something with enough magnesium. My dad started this diet and he is 85. After about 2 weeks he is a different man – more energy, and better sleeps.
am 25 years old and weight is 89,pls I need help
You need to gain weight not lose.
this would be kgs not lbs. this equates to approximately 190 lb. just follow the meal plan and join a facebook group they are great help.
Penny Hathaway says
I am allergic to all nut products, seafood, fish and shellfish….what can I replace these with??
Take Omega 3 & Omega 6 supplements, just make sure they come from non-nut & non-fish sources. Then just get your protein from adding more of the meats you can have, grass-fed beef, for example.
Can eat too much fat. If so how do you manage your fat intake?
You can’t eat too much fat on this diet. Your body will, how shall I say this? Flush it out naturally. However, you will get pretty incontinent this way, so balance with more fiber. I like chia seeds and flax meal mixed together with a little peanut butter for breakfast.
hi I have been following this diet have not had any sugar and I just want to know how am I going over the carbs I’m eating vegetables which I know are carbs but I’m not overdoing it. What is the best way to keep up with your carbs fats and proteins also do I need a scale? I feel like I lost weight this week but most of it was probably water weight I was in ketosis on Thursday and today it shows I’m not. Any help would be greatly appreciated
In order for ketogenic diet to work, you need to “starve” yourself with carbs, in order to force your body to utilize fats and burn it to be used for energy. Therefore, you need to stop eating veggies with carbs (I think you mean root crops) and eat more healthy fats (i.e. Omega 3 fatty acids) and load on protein.
Also, you need a weighing scale to monitor your weight loss progress every week.
Download My Fitness Pal app on your smart phone, change the macros to KETO ratio. Then log everything you eat. It will tell you if you’re in your macros or not, if you’re not, bump up the others to make it so or reduce what you’re over on.
Where is this setting?
You have to buy the premium version of my fitness pal to adjust macros. I don’t think there is an actual “KETO” setting, but you can go in and manually change the macro percentages.
Lena Paul says
I went into the MyFitnessPal Home page then to the goal settings and set the macros according to a Keto diet percentages. I didn’t purchase the premium package and it worked for me.
If you don’t want to pay for fitness pal you can use Senza which is only for Keto and free
Mary Hazel says
I’m not that over weight but I’m the heaviest I’ve ever been in my life. I want to lose weight, not only to look and feel better but because I wannaale sure I can be there for my children as long as possible.
I also would like to know if snacking between meals is ok?
And I’ve seen many different meal plans /menus, is it alright to switch it up each week?
Yes, and yes. You may eat however you like as long as you keep carbohydrates low.
Hi m 25year old,I have got polysistic ovaries n I have gained too much of weight i.e. 76 kgsi really want to lose my weight asap so do u advice me this diet
I have PCOS as well. Research a PCOS-specific diet. It often overlaps with Keto or Paleo recipes. But you have to also avoid holstein cow produced dairy products, red meat, pork, soy products (which are in almost every processed food) in addition to carbs and sugar. And absolutely avoid anything you can’t be sure doesn’t have extra hormones injected into it (like many mass-farmed meats). Vigorous exercise is also necessary to lose weight when you have PCOS (It’s much, much more difficult for us to lose weight than people with normal hormonal balances).
Skip Westmaas says
I eat relatively healthy and fairly low carb (I am already gluten free). I am interested in getting into Ketosis for the the health benefits, but am quite thin for a guy and don’t want to lose any weight. I look at the sample diet above and am pretty sure I would drop weight quickly (I consume about 2,500+ calories daily now). I eat 3 meals plus 2-3 snacks (snacks mostly of nuts (with raisins that would have to go), greek yogurt (would switch to plain), peanut butter, cheese and fruit (would need to reduce qty)). Would eating straight up butter be ok for additional calories also once I am in Ketosis?
Please do not eat straight butter. That is not good for you or for your heart, regardless of what may or may not be allowed on the Keto diet.
Eat spoonfulls of healthy oils like olive, peanut, or coconut. Or you could make a nice snack with equal parts Heavy Cream, Coconut Oil, & Cream Cheese. Add a bit of flavoring like lemon zest and blend it up, put it in ice cube trays (silicone) and freeze. They’re like little bon bons. Yumm!
I haven’t started yet, but I am excited to. I guess I am just confused about measurements. How do I know how much meat I am allowed or vegetable etc etc.
Sheila lo says
I have been on the Ketone diet for 5 days I lost 7 lb I am 77 years old and think this is too quick of a weight loss, I feel very sluggish and very tired I don’t know if that happens to other people who experienced the same thing. I would appreciate some answers. Is there any kind of a bread or wrap I could eat thank you, God bless.
You have what’s called keto flu you need to drink extra water and replace your electrolytes
Is 0 sugar Gatorade keto friendly?
I got keto flu the first week I was even nauseous. I’m in the second week now and feel much better, hang in there.
I did the same thing then plateaued. I read it’s water weight that you lost. The pounds won’t come melting off noticeably but you’ll feel your clothes getting bigger. The weight melts off slowly.
As for sluggish, make sure you take in vitamins. That’s all I can suggest.
I feel great and am noticing the weight coming off my ribs, hips and waist.
Thin matzo wafers; parmesan crackers;
WHAT foods are GOOD FATS ???? I get the Protein & Carbs, can’t understand WHAT TO EAT for GOOD FATS ??? HELP!! THX
Hi Kathy, good fats include things like red meat, butter, coconut oil, cream, eggs, olive oil….lunch at of good info on- line. I love this diet…only one that has ever worked for me.
if you are not eating organic or wild red and other meats and also ensuring they’ve not been vaccinated with “the usual” poisons that is so ‘mainstream’ now and putting all of humanity at risk, you’re putting yourself and even your offspring at huge risk! Any benefit you may want to derive from following a ketogenic or any diet is pointless in light of what science has known and proven over 20 years ago and which mainstream health care professionals and providers are, respectfully, ignorant of (that’s what they’ve been led to believe by those invested in pharma and their regulatory bodies). If you don’t believe me, watch “The Truth About Vaccines” with an open mind. You won’t regret it. (I have absolutely no investment in nor connection to the producers of that docu~series, I have simply had my “mind blown” by the facts … I’ve been a holistic health practitioner and student for over 40 years so I’m not “convinced” easily.
Hello, very interested in trying this, but I’m allergic to eggs and avocados (which are my favorite) what are some suggestions for replacements?
Addison Johnson says
This may help: https://dietingwell.com/high-protein-low-carb-breakfast-without-eggs/
Reaction to eggs could be due to the following: Read Healthy Traditions website regarding chickens being fed soy – soy will be in the eggs. If you can’t get truly organic soy corn free eggs, you may order through them. It is said all soy, even organic is contaminated GE, plus it is said by reliable sources that organic soy, if consumed, should only be fermented. Non organic soy and corn are GE and heavily sprayed with diluted white phosphorus and flamydahyde (sp?) embalming fluid i.e. glousphate (sp) in Roundup Ready among other toxic chemical witch’s brews that farmers use requiring wearing hazmat suits.
See cornucopia institute – even the best of eggs on their list the farmers feed their grass raised chickens with corn and soy feed. Why they don’t provide homegrown bugs and worms as a few farmers are doing, is beyond my patience.
It would be interesting to find out what component in avo’s you are reacting to – is it the actual avocado or chems the farmers may be using or stores are using when washing produce? There is a certain persimmon that I can’t eat, if I want to continue breathing, so I am not denying your reaction to them.
Sharon T says
If you’re allergic to avacados you may have a protein allergy. I have an allergy to latex which causes me to not be able to eat avacado, banana Or kiwi
Hi :D yes I have a question, just starting this Keto diet, so we’re very new at this but my boyfriend had a heart attack 8 years ago so we need to be very careful to not get to high on fat with him. Can he still benefit from this diet. His Doctor said he needs to get some of his weight off he is having a hard time breathing. The Doctor said a low carb diet. But I, we would like to try the Keto diet.
These recipes on here that were provided all have seem to have a lot of protein once added at the end of the day. When I figure mine I can eat 55g protein and me eating the omelette alone with half a chicken breast for lunch puts me over ? Someone help with this! I don’t wanna eat too much or too little’ how should I know.
Quick question…why not artificial sugars? Sometimes I drink a Sonic Diet Cherry Limeade. Thanks for all the info.?
Artificial sweeteners are terrible for the body in so many ways.
Jessica I. says
Artificial sweeteners cause cancer and your body doesn’t know how to process it. When you get a cherry limeade from Sonic, the cherry flavoring still has sugar in it, also carbonation is bad for your body as well.
Why the pic of bananas if we can’t have them? Just curious for the choice of picture for the post, but the menu looks awesome!
Addison Johnson says
Thanks for the feedback, I’ve replaced the picture.
Can fat coffee be used as a dinner replacement??
What is fat coffee?
Ruby Lopez says
Yes! What is fat coffee?
Elaine V. Jones says
Also called buttered coffee. It’s very good.
Hi, I’m just starting, see whether it’s going to work for me…
What can I eat in the place of all the pork products, it is for religious reasons.
What snacks can we have in between the meals?
Pickles make the ultimate snack
Beef roast instead of pork
Olives, celery with peanut butter, raspberries, strawberries
I’ve been doing the keto diet for two months. I’ve lost 18lbs but am stalled for the last two weeks. Is this menu plan a good way to get out of the stall? Or do you have any suggestions? I’ve also added exercising 3 to 5 times a week.
how about adding intermittent fasting? I eat in an 8 hour window from noon to 8pm and then fast during 8pm to noon the following day. It will work to take you out of a stall. If you’re not familiar, there’s a ton of YouTube videos about it. I listen to Dr Eric Berg a lot. He is a supporter of doing the Keto plan along with intermittent fasting.
Also make sure you are recalculating your macros and adjusting them to your current needs
Audrey Knight says
I am concerned about fibre in the diet, there doesn’t seem to be a lot of veg eaten and I am sure the digestive tract will become stuck very quickly with all the eggs and cheese eaten
So no paleo bread at all?
Could you do a low glycemic (apples and cheese day/eggs and cheese day – either one of these ) with plenty of water to break stall?
How much cottage cheese can you eat?
Also how many of the eggies can you eat?
Help! I don’t eat meat and seafood I only eat sparingly! Can I still use this diet?
Yes of course. You can substitute tofu, seitan, eggs and protein powders for protein.
Keto is high fat, medium protein, low carb. If you’re eating sparingly, and I take that to mean low everything, then no, you can’t do this.
I think she’s saying she eats seafood sparingly, not food as a whole.
The mayo used. Does it have to be sugar free? Like dressings and sauces as well?
I think mayos are naturally sugar-free. Mine is. Mine is generic, Great Value, from Walmart. Think “mayo”, not “salad dressing”, such as Miracle Whip. It’s very easy to confuse the two, sometimes.
Mayo is easy to make. It’s just oil egg and flavours like garlic and salt
If you check labels, you will find sugar in most mayonnaise. Dukes Mayonnaise is sugar free and good but usually available only in the South. If I wasn’t able to get Dukes, I would go the home made route.
Dukes Mayo is available on Amazon.. If you have amazon prime then there’s no shipping :) and thanks for the tip, going to buy it now.
I love the mayo with avocado oil. Olive Oil not so much.
I don’t eat butter or any kind of cheese, what can I replace the cheese with please?
Addison Johnson says
Use coconut or olive oil
Stacey Peterson says
I am just starting and would like to get the maximum out of this new lifestyle change ( I hate the word diet haha) the recipes I’ve seen on here look amazing and sound better that the junk I’ve been subjecting my body to I cannot wait to start seeing the results. The only question I have is I cannot stand just drinking regular water can I use crystal lite in my water to give it flavor?
What is it sweetened with? Is it on the avoid list? You can add lemon or fresh berries for flavor.
avail in packets on amazon
like crystal light but w stevia
I have the same problem, but I have successfully replaced boring water with Perrier Lime (sparkling mineral water). No sweetener and the sparkle and slight hint of lime make it non-boring for me. Sparkling water with your choice of lemon or lime is really
nice too. I haven’t seen anything out there in the Keto diet that says we can’t have a carbonated water so far.
I drink La Croix sparkling water. 0 everything comes in lots of flavors and tastes great.
I thought that hummus is from beans and beans are not allowed in the keto diet…
made from chick peas, water, salt, tahini, lemon juice, cumin, garlic.
chick peas are garbanzo beans, yes, they are a carb, not a vegetable
Kara M says
In was thinking the same thing… Why suggest hummus when hummus is made from legumes which are high carb , not allowed on a keto or LCHF woe… ?
Addison Johnson says
A small amounts legumes are fine on a keto, if it fits your macros.
How many carbs per day do you suggest??
Addison Johnson says
No more than 50 grams
Usually you should be closer to 20 grams. Going higher may knock you out of ketosis…but it really depends on the person. Everyone is different.
Gus Gilliland says
my doctor told me around 30. This is treatment for metabolic disorder which can help reverse liver and kidney damage caused by uncontrolled diabetes.
The suggested intake at first is around 20. To remain in ketosis you must not consume more than 50 but this varies for each person. You can gradually increase the amount of carbs from 20 to 50 to best suite your body’s metabolism
All of my research says under 50, but it is variable, different for different people. I’ve seen 30 is commonly recommended.
Mary Lou says
Note that even lettuce has carbs so count them all to get best results.
Ivy king says
I have just started low carb and exercising 1 hour. I lost 6 pounds on the first week. I’ was 10 st 6 and hope to get down to 9 st. Doing well at the moment but I’m worried about the winter months. I will not be able to maintain the exercise.
There are MANY exercises you can do indoors. I’ve even found lots for small spaces, even IN BED! :D Body weight exercises are great.
Check YouTube for workouts, as well as Pinterest.
I LOVE FRUITS.BUT ITS NOT THERE.CAN I HAVE ANY
Addison Johnson says
You can eat berries.
Joanna Price says
I am a vegetarian. How can I do a ketogenic diet? I have been avoiding all carbohydrates for about 2 wks–no processed food, no bread, pasta, potatoes, rice, etc. I lost about 2 lbs almost immediately, then no more weight loss.
I eat vegetables, fruit, cheese, half and half.
Could I be eating too much fruit?
Addison Johnson says
This may help you: https://dietingwell.com/vegetarian-keto-diet/
I am allergic to eggs, and they are listed a lot. What can I substitute?
Addison Johnson says
This may help you https://dietingwell.com/high-protein-low-carb-breakfast-without-eggs/
Rosa Coover says
The fist month I followed a diet plan, the second I use the same but not as close as I did and started getting some awful symptoms, I’m not taking as much fat becouse I have gallbladder irritation. At this point don’t know how to handle it to feel great again as when I started. Thankyou very much for your response.
Same here! I feel stuck and so confused. I don’t know what to eat and I’m scared to hurt my body more. Also have only lost maybe 3 lbs in the 6-8 weeks I’ve been trying to eat keto.
are you exercising
Addison Johnson, RD says
Hey, Meghan. Here is a list of ketogenic diet foods: https://dietingwell.com/ketogenic-diet-food-list/
I’m guessing that beer isn’t allowed?
No, but vodka is ? mixed with sparkling water & lime
Michelob Ultra is my friend ?
2.6 carbs per beer !
No beer, regardless of the carb count. The ingredients will raise your BG (blood glucose), which defeats the purpose.
that doesn’t make sense….carbs are carbs when you are counting them
I tried to subscribe to your thingy but it wouldn’t let me I don’t know what I was doing could you help me
Addison Johnson, RD says
Refresh the page and try again
Maureen H Wehmeier says
I don’t drink anything with caffeine, so the “fat” coffee and green tea are out for me. Also, I drink Vitamin Water. Can I continue to drink it, or do I switch to just regular water?
Have decaf coffee or tea. Is the mixing of the good fats with it that is the key
Vitamin water is full of sugar. If not listed on the label, read the ingredients. Anything with -ose at the end is a sugar/grain which will derail ketosis.
Wats the subistute for bacon?
Come on it’s BACON! There is no substitute for bacon!
If you have a pork allergy and cannot eat bacon, you can get turkey bacon and turkey sausage. You can also make hamburger sausage and jerky. I prepare Ketogenic and Ketobetic meals for my clients as well as gluten free. So, such situations are commonplace for me.
Where are you located? And what exactly do you do? Would be very interested in becoming a client.
Hello, I’m just learning, is gluten free breads allowed ? Or is there any breads accepted made from the almond or rice, etc. flours?
Almond or coconut flour are wonderful gluten free/sugar free/low carb substitutions! I’ve baked with them quite a few times and had the consistency I needed from the flour.
I don’t like eggs or cottage cheese. At all. Blah. Any substitutes or suggestions?
I’d like to know the same thing- I don’t have a problem with cottage cheese, but I DO NOT EAT EGGS!
no one has replied to your question- Looking at the weekly meal plans, eggs are in every breakfast- please tell me there is something else “we” can eat as a substitute.
THANK YOU :)
Addison Johnson says
This may help: https://dietingwell.com/high-protein-low-carb-breakfast-without-eggs/
What Vegetarian protein options work? Beans are very carb infested. Usually rely on soy based protein and egg whites. Thx.
No links to full recipes? Very interested in the Philly cheesesteak casserole but having a hard time imagining how to put it together.
Check Pinterest or just Google. There are thousands of keto recipes available.
Victoria Brown says
When you make the Philly cheeese steak casserole, hoe much cream cheese do you use and do you soften it, or just layer it on in slices?
Karman Hannon says
What can we drink besides water?
Vitamin Zero Water is made with Stevia, you can have coffee and tea as well. No sodas, no juices.
Unless there has been a VERY recent change in manufacturing of Vitimin Water it uses sucarlose not stevia (they are very different substances). The bottles I have in the cupboard say very clearly that it’s sucralose. Stevia is derived from the stevia plant. Sucralose is a man made chemical (an accident at that).
Carbonated water really helps to feel like your drinking something like soda but still just water. Look for selzter water with the ingredients as simply: Carbonated Water.
Buy a SodaStream soda maker. You’ll have all the homemade soda water you want, and you can put in any flavor you want….lemon juice, lime juice, etc…. You just have to buy the bottle of Co2 every so often….
Tea and coffee are both acceptable on Keto. For water, I recommend Hint. Go to drinkhint.com and check it out.
My husband and I enjoy a glass of wine with our dinner. Would this be allowed?
Vern C. says
The drier the better. I am to a wine lover ???
Follow this guideline for wine:
Champagne: 1g carb/5 oz
Sauvignon Bloc: 3.1g/5oz
Pinot Grigio: 3.3g/5oz
From there, the carbs go up considerably.
Question: I do not eat cheese or yogurt. Heavy cream is okay. Is it okay to just leave out the cheeses? Will that make a difference?
I’m in the same boat. Dairy makes me bloat which would seem counterproductive to using a Keto diet for cutting.
You can leave out the dairy if you want, just make sure you get enough protein.
Maybe some fat rich veges like avacodo would be a good substitute.
I have been on the diet for full month but have not lost single gram.could it be it’s not for everyone?
Camille Richard says
Hi, you probably eat too much proteins and/or maybe not enough fat and/or too much carbs. You need to calcultate your average macros for these 3 nutriments. By knowing your macros and the nutritionnal infos of some ingredients, it will be easier and not to complicated to follow what you eat :)
French : http://regimeketo.com/calculateur-keto/
English : http://www.ruled.me/keto-calculator/ (even if I work out, I said I didnt because of the amount of questions. Do it just if your an athlete).
Gus Gilliland says
i suspect you are eating some carbs that you don’t know are carbs, try 30 carbs a day. I eat a lot of whole fat plain yogurt with blueberries, lean meat, cottage cheese, avocado, cheese and eggs, but i don’t eat many veggies except broccoli and asparagus.
Heather B. says
You still have to eat at a calorie deficit to lose weight on this diet.
Not at all true.
Read Kowalski’s book. If trying to loose fat why eat it?
I have been eating this way (very low carb, high fat, protein in between) for around 3 years now. I have found that for me I can MAINTAIN quite easily at an ideal weight and eating to satiety, but in order to actually LOSE weight, I have to at least have a very small calorie deficit. And though the change is gradual, it is sustainable and quite immediate (just little by little). The amount of that calorie deficit required in order to drop excess varies a lot from one individual to the next though, I think. I am particularly intolerant to hunger, and so I cannot overly emphasize how small of a deficit I will allow for. The nice thing about that though is that the hunger is far more pleasant in the absence of carbs.
When you eat sugars, your body saves sugars in the form of fat. If you starve your body of sugars, it is forced to start burning fat. When you continue to burn these fats you are in ketosis. It is a very easy state to get yourself in when there are no sugars to coming in. You are switching yourself into a fat burning machine when you starve yourself of sugar. The fat burning process keeps your brain well fed and makes you feel very full.
I done a read up a while back that some people can take up to 10 weeks plus for it to start working
Gus Gilliland says
who doesn’t like bacon, but i guess ham would work. just remember real foods no processed meats or foods.
Ham and bacon are both processed meats.
It can take many weeks for someone to notice differences. If you’re weight training and doing the diet you may not notice weight loss immediately because you are growing muscle and muscle is heavier than fat. Elsewise, for me I went really strict starting out. I did under 30 carbs a day for the first week and measured my ketone levels with the piss sticks you can buy at cvs and was entering ketosis after 3 days. I went up to 40 carbs a day for the next 3 months and lost 60lbs of fat. I was 287 lbs and weighed in at 227 when I finished. Mind you I exercised daily doing heavy weight training and intermediate cardio. The diet does work though. I did put on lean muscle while getting down to a healthy weight for my height. It helped with my panic disorder as well as giving me a lot of energy.
List the foods you ate. Then follow a suggested meal plan, try for a week. Then after a week, see if the meal plan has done you good. Compare your list of foods that you ate and the foods included in the meal plan. Cross the common foods and check the ones left behind the list of what you ate. Those might be the culprits.
I have a rare allergy that doesn’t allow me to eat anything that’s the color green.
Is there any way you could shift this diet around to supplement my needs?
tomatoes, sweet potatoes, red cabbage, red peppers, mushrooms, cauliflower, turnips, carrots, jicama
That is not true! There is no such allergy to cover all things green……….
First, Keto should really not be considered a diet, but rather a lifestyle change.
Second, there are hidden carbs and gluten-free everywhere, so be sure you are not eating anything processed.
Third, you must keep track of your carbs and limit to 20 or less per day when beginning for maximum results and getting into ketosis.
Fourth, what’s good for some is not good for others. This is especially true if you have specific health issues. But, overall, Keto should work.
Fifth, you need to provide your body with the fuel it needs to burn fat: FAT! Keep your ratios of fat, protein and carbs in line. Be sure to drink plenty of water (and don’t forget the salt with your meals) and you should be fine.
Can I drink Propel grape water? Does anyone know? Also I love Broccoli can I have it daily? If so how much should I eat? Steamed only!! New to this but really need help losing 20 lbs so doc can do surgery on my knee.
And your medical degree came from where exactly. If it is possible to be allergic to sun light or water (both are well documented allergies that kill people) there is no reason why an allergy to chlorophyll is not possible. It is chlorophyll that makes plants green.