Deciding to follow a keto diet plan is one thing.
Knowing exactly which keto meals to eat is another thing
entirely.
Many people run out of meal ideas after the first few days
of starting out on a keto diet because they did not properly plan them out
while adapting to the new style of eating.
There are also people who do follow a proper plan but do not
have meal ideas that are diverse.
Eating the same food over and over again is boring and can
make you give up on keto before even really starting.
Then there are people who rush in too fast, drastically
cutting every single carb from their meals.
In no time, they begin to suffer from adrenal fatigue and
stress and soon give up the keto diet altogether.
Our 30-Day Keto Meal Plan is designed to present you with
meal ideas spanning over your first month on the keto diet.
It includes low-carb meals that are created to gently shift
your body into adjusting to the keto diet while limiting as many adverse
effects as possible.
As a matter of fact, the keto recipes presented here are
delicious, exciting, and fun.
They’re designed to make you forget that you are even on a
keto diet.
Don’t be surprised if your family and friends start asking
for more of them!
Remember to be flexible with the recipes in this guide.
They are not cast in stone.
Feel free to change things that are not to your liking.
Just be mindful that you are replacing ingredients with
keto-friendly ones too.
Moreover, I do not know what your budget is, neither do I
know what your goal for following a keto diet is.
I have, however, designed this keto diet plan to suit most
beginners, and I am confident that if you closely follow these meals, you will
achieve your goals.
Whether you follow a strict keto plan or not, these meal
ideas are a great way to improve your overall health and help you remain
consistent with your health goals while eating delicious food.
Following a low-carb diet full of high fat and moderate
protein can be very challenging for many people.
The process of switching or transitioning into ketosis comes
with its own challenges.
In as much as you cannot escape these challenges, the meal
plan in this guide will help to ease these impacts of transitioning into keto.
Table of Contents
The body needs food in order to produce energy.
In the body, energy is produced by breaking down food (mainly
carbohydrates) into glucose.
Excess food is stored in the body as fat.
Primarily, the easiest form of food molecule that your body
uses as energy is glucose.
This means fat stored in your body is used as a backup
energy source.
But because many people eat at the slightest sign of hunger
and the foods they eat are high in carbohydrates, they do not allow the body to
use the backup energy (fat).
This eventually results in being overweight and may even
lead to health problems and diseases associated with too much weight gain.
A keto diet is designed to consist of low carbohydrates and
high amounts of fat (LCHF).
This means, your carbohydrate (or carbs for short) intake is
drastically reduced, thereby forcing your body to seek alternative energy
source—fat.
When your body no longer depends primarily on glucose from
high carb foods, ketones are produced from the stored fat and are used as
energy.
This metabolic process leads to what is known as ketosis—a
natural process that occurs when there is a low supply of glucose.
A keto diet is not designed to cause starvation; neither is
it designed to reduce your production of energy.
The goal of a keto diet is to reduce the intake of
carbohydrates so that excess fat in your body will be used up as energy.
The ketogenic diet is a very high protein, low carbohydrate,
and high-fat diet that puts the body in a state called ketosis which is a
metabolic change in which the body burns fat instead of carbohydrates as the
main source of fuel.
It’s a pretty simple definition, but to understand how the
ketogenic diet works and its benefits, it’s important to know exactly how your
body uses energy.
Usually, when carbohydrates are consumed in your diet, they
are converted to glucose and insulin.
Glucose is the simplest form of sugar. It is therefore easy
for the body to convert and use it as energy. That’s why glucose is the body’s
favorite energy source.
Insulin, however, is a hormone generated by the pancreas to
treat glucose in the blood, transporting it through the body to the point where
it is needed. When energy levels are sufficient, insulin converts glucose into
adipose tissue for later use.
With a medium-high carbohydrate diet, glucose is the main
source of energy because it contains a lot of energy.
However, the body system can only store a limited amount of
glucose – just enough for a few days.
So if we stop eating carbohydrates for a few days, our body
depends on other sources of energy through a biochemical process called
ketogenesis.
In ketogenesis, the liver begins to break down fats as a
source of usable energy rather than as carbohydrates.
Ketones or ketone bodies are produced as an alternative
source of energy for glucose.
Once ketogenesis kicks in and the ketone levels are high,
the body is in ketosis.
What does “keto” mean exactly?
Keto is the abbreviation for ketosis, which results from
following the standard ketogenic diet.
This is why it is sometimes called the “ketosis diet” or
“ketosis diet plan.”
Consuming a ketogenic diet puts your body in a state of
“ketosis,” which is known as a metabolic state which occurs when most of the
body’s energy comes from ketone bodies in the blood, not glucose from food
carbohydrates (such as sources of sugar or fruit, for example).
This contrasts with a glycolytic state, in which blood
glucose (sugar) provides the bulk of the body’s fuel (or energy).
This condition can also be reached by several days of
complete fasting, but this is not a viable way to stay in ketosis. (This is why
some keto plans for beginners combine a fasting ketone diet or intermittent
fasting)
Although dietary fats (especially saturated fats) generally
have a bad reputation, such as weight gain and heart disease, they are also
your body’s second most preferred source of energy when carbohydrates are not
available or not easily accessible.
Many people often ask: is the keto diet effective? Yes!
But only if you can keep your body in ketosis.
Here’s how to get your body in ketosis and start burning
body fat as fuel:
Glucose consumption in foods containing carbohydrates –
grains, starchy vegetables, fruits, etc. – is reduced.
It forces your body to find an alternative source of fuel:
fats (think avocado, salmon, coconut oil).
Meanwhile, when glucose is not present, the body also begins
to burn fat and produce ketones.
Once ketone levels in the blood increase to a certain level,
your body switches into ketosis.
This high ketone level state results in rapid and consistent
weight loss until stable and healthy body weight is achieved.
So, what level of carbs you can consume and still be in
ketosis?
The traditional ketogenic diet, designed for people with
epilepsy, was to absorb about 75% of calories from fats, 5% from carbohydrates
and 20% from proteins.
For most individuals, a less strict version (a “modified
keto diet”) can still help promote weight loss safely and often very quickly.
To make the transition and stay in this state, a goal of
about 30 to 50 grams per day is usually the recommended amount of total
carbohydrates to start with.
This is considered a more flexible or moderate approach, and
is less restrictive, to begin with.
Once you are more accustomed to “eating keto,” you can
choose to reduce carbohydrates further if you wish (maybe just now and then) to
about 20 grams of net carbohydrates a day.
This is regarded as the standard “strict” amount that many
keto dieticians plan to join for better results, but remember that everyone is
a little different.
When glucose is not present, which is normally used by cells
as a fast source of energy, the body begins to burn fat and produce ketone
bodies (which is why the ketogenic diet is often called the ketone diet).
Once ketone levels in the blood increase to a certain point,
you fall into a state of ketosis – usually resulting in rapid and consistent
weight loss until stable, healthy body weight is achieved.
To round up a complex process, you reach this state of fat
burning when the liver breaks it down fatty acids and glycerol, according to a
process called beta-oxidation.
The three types of ketone bodies that are water-soluble
molecules produced in the liver are acetoacetate, beta-hydroxybutyrate, and
acetone.
The body is then responsible for breaking down these fatty
acids into high-energy substances called ketones that circulate in the blood.
The fatty acid molecules are broken down by the process
called ketogenesis.
A specific ketone body known as acetoacetate is formed and
provides energy.
The result of the “keto diet” is kept away from high ketones
(sometimes also called ketones) in circulation – which is responsible for
changing your metabolism in a way that some people like to say “fat.”
Ketosis is very different from a physical and mental state,
and the impact on the body is very different from a “glycolytic state” where
blood sugar (sugar) serves as energy to the body and source.
So, is ketosis bad for you? No. If anything, it’s the other
way around.
Many people think that burning ketones is a much cleaner
source of energy compared to carbohydrates.
Remember, ketosis should not be confused with ketoacidosis,
which is a serious complication of diabetes when the body generates excess
ketones.
The aim is to keep you in this fat-burning metabolic state,
in which you won’t stop losing weight until you reach your ideal, healthy body
weight.
Some research suggests that this may be a new approach to
reversing diabetes naturally.
Keto Pros
It supports weight loss. When the body goes into ketosis, it
goes into a fat-burning mode, which promotes weight loss. The reduction of
carbohydrates also causes the body to retain less water, which can lead to less
bloating and a reduction in water weight.
Suppresses Appetite and Increases Satiety. One of the
greatest things about the keto diet is that you will not feel hungry. Say
goodbye to the feeling of hunger. A large amount of fat in the keto diet
minimizes carbohydrate cravings, provides constant energy for hours without
nagging hunger pangs.
Lowers Cholesterol. Studies show that the keto diet can
improve “good” cholesterol (HDL) and reduce “bad” cholesterol (LDL). Eating fat
increases blood levels of HDL. The higher your HDL level, the lower the risk of
heart disease. But that’s not all. Eating low carb foods can also alter LDL
cholesterol from “bad” cholesterol to “benign.” To do this, it converts LDL
particles from small (high risk of heart disease) into large (low risk of heart
disease), while reducing the number of LDL particles in the blood.
Reduces the Risk of Heart Disease. Reducing carbohydrate
intake can reduce triglycerides in the blood, which are fat molecules in the
blood. High levels of triglycerides in your blood may put you at higher risk
for heart disease.
Decreases Blood Pressure. Research shows that a diet low in
carbohydrates can have a positive impact on blood pressure. Hypertension is a
risk factor for several diseases, including kidney failure, heart disease, and
stroke.
Reduces Insulin Levels and Insulin Resistance. Studies show
that the keto diet can reduce blood glucose and insulin fluctuations due to
reduced carbohydrate consumption. Better insulin control can also help improve
metabolic disorders and symptoms associated with high levels of insulin and
blood sugar.
Improves Cognitive Function. The keto diet has been used for
decades to treat epilepsy in children. And it is presently under study for its
potential beneficial effects on other neurological diseases, such as
Alzheimer’s disease and Parkinson’s disease.
Improved Mood, Mental Focus, and Sleep. After a few days of
carbohydrate reduction, many keto dieters say they feel more alert, have a
better mood and need less sleep.
Increases Energy Levels. The laziness and lethargy you
experience after a large carbohydrate meal is due to the insulin spike and the
sudden, reactive drop in blood sugar. A high-fat diet provides constant clean
energy that is released slowly over time. Also, ketones are the preferred
energy source of the brain; a ketogenic diet allows you to feel more alert and
more energetic mentally without having to provide a constant calorie intake.
Regulates Hormonal Balance. Women who suffer from hormonal
imbalance can find relief with the ketogenic mode of consumption as it can
regulate hormonal balance.
Keto Cons
Requires an Adaptation Process. The keto-adaptation can take
from one to two weeks, and the transition can be uncomfortable for some people.
Due to reduced carbohydrate consumption, your body does not retain as much
water. The loss of electrolytes is therefore common. This can easily be
corrected with mineral supplements or exogenous ketones.
Can Upset Your Stomach. Significantly increasing your fat
intake while significantly reducing your carbohydrate intake can cause
gastrointestinal problems ranging from constipation to diarrhea. There is also
a risk of nausea, especially when switching from a low-fat diet to a ketogenic
diet. The gallbladder, pancreas, and liver can take time to adapt to the digestion
of large amounts of fat.
Restricts Certain Food Groups. Some people do not like to
ban whole foods, and the keto diet requires you to give up all forms of sugar
(sweets, ice cream, and donuts) and popular carbohydrates like bread, rice and
pasta. Keto also limits most fruits because of the fructose content as well as
starchy vegetables such as potatoes and corn. The good news is that as your
body becomes keto-adapted, your cravings for sugar will drop or disappear
dramatically.
High Cholesterol Levels in those who are Genetically
Predisposed. Although most people see their cholesterol levels decrease at the
same time as their weight, some people may see the opposite because of the
nature of their diet. This is typically a genetic predisposition and means that
the ketone diet is not suitable for everyone.
Makes Social Gatherings More Difficult. Dinner at the
restaurant will require more planning and research because of the carbohydrates
hidden in most meals. Participating in birthdays, weddings and other social
activities will require more discipline. If you want to drink alcohol, you
should limit yourself to one or two low-carb drinks. That means dry wines (the
drier, the better!) And untainted liqueurs, such as vodka, gin, and tequila.
There is a surprisingly surprising number of alcoholic ketones that do not
eliminate ketosis. For dessert, dark chocolate (at least 70% cocoa) is good in
moderate amounts. Stick to organic chocolates naturally sweetened with
non-caloric sweeteners like stevia and erythritol.
How Is Keto Different From Other Diets?
In terms of rapid weight loss, many diets claim to be the
answer.
The ketogenic diet is now the popularly known quick fix for
weight loss, but it’s anything but a fad.
It is often confused with three similar low carb diets:
Paleo, Atkins and Whole30. Now let’s look at the differences between these four
diets and their effectiveness for lasting weight loss.
The Paleo diet is attractive because it does not require
followers to worry about eating too much fat or counting calories.
Moreover, it is based on biology. In principle, our diets
have changed drastically over the last 50 years.
That’s why we have high rates of obesity and diabetes.
Humans have been around for 200,000 years, but our current
supply of food has only been around for 50 years.
Sodas, donuts, pastries, fries, sweet cereals, and great
sandwiches are new.
Paleo asks us to go back to how our ancestors ate – meats
and vegetables.
Nothing processed and no refined sugars.
“Many Paleo dieters lose weight early on when they clean up
their diets and lose a lot of water weight, but usually reach a plateau with
the constant level of carbohydrate consumption in their diet,” says dietitian
Molly Devine.
“They should limit calories to continue to see weight loss,
which is difficult when you continue to have carbohydrate cravings and the
hunger associated with them.”
Keto dieters, on the other hand, continue to see weight loss
even after the initial water weight loss, as their body can now burn body fat
for fuel.
Also, the consumption of fat reduces hunger and increases
the feeling of satiety, so they eat less without cravings.
Keto is lower in protein and carbohydrates while higher in
fat compared to the Atkins diet.
If you compare the macronutrients, Keto is based around 75%
fats / 20% proteins / 5% carbohydrates, while Atkins is based around 60% fats /
30% proteins / 10% carbohydrates.
Most people on the Atkins diet consume too much protein and
too many carbohydrates to reach or maintain ketosis.
Another big difference is that Keto macros do not change
over time, while Atkins has four phases, with each phase increasing the
carbohydrate intake.
The ketogenic diet is a lifestyle change while the Atkins
diet is more of a short-term weight loss effort.
Many Atkins dieters discover that when they add
carbohydrates, they tend to regain the weight they lost.
The Whole30 diet is a more restrictive version of Paleo.
This is a 30-day elimination diet that is better described
as a nutritional redefinition than a weight loss strategy.
Established in 2009, Whole30 reduces sugar, grains,
vegetables, and dairy products.
It also prohibits natural and artificial sweeteners
(including honey and maple syrup allowed in Paleo), alcohol, all baked goods,
and junk food.
Like Paleo, it focuses on fresh and whole foods, such as
fruits and vegetables, including starch, which is banned in Keto.
But unlike Paleo, Whole30 keeps away all packaged foods.
After 30 days, you are prompted to slowly reintroduce the
food groups to identify any foods or ingredients that may be causing problems,
such as bloating, stomach aches, and acne.
Unlike Keto, Whole30 does not provide guidelines for macros.
It does not specify what your fat, protein and carbohydrate
ratios should be, but it does specify the types of foods you can eat.
Due to the elimination of grains and legumes, Whole30 is low
in carbohydrates, but not as low in carbohydrates as Keto.
Weight loss is not the main goal of Whole30, but because of
the severe restriction of what you can consume during the 30 days, it is common
to lose weight.
It is also common to regain weight when you reintroduce
those foods back into your regular diet.
Also based on biology, particularly on the biology of human
metabolism, the ketogenic diet (“Keto,” in short) goes even further.
Some people think it’s Paleo 2.0.
Keto devotees believe that most Paleo fans consume too many
carbohydrates and too few fats.
Dairy products rich in fat, such as butter, sour cream, and
cheese, are not allowed in Paleo.
Another major difference: Paleo avoids sugar substitutes and
allows sweeteners such as honey and maple syrup, while Keto avoids all
carbohydrate sweeteners in favor of sugar-free substitutes such as erythritol
and Stevia.
Keto entails getting yourself into ketosis, so your body
burns fat for fuel instead of sugar.
Ketosis works on a spectrum.
When you are Paleo, you probably have ketosis from time to
time – maybe for a few hours or days.
But those who have a ketogenic lifestyle try to stay as long
as possible in ketosis – sometimes weeks or even months.
For many keto enthusiasts, being in ketosis improves their
mental and physical performance.
A ketogenic diet usually limits carbohydrates to 20 to 50
grams per day.
While this may seem difficult, many nutritious low-carb
foods can easily be incorporated into your diet.
1. Seafood
Fish and seafood are very keto-friendly foods.
Salmon and several other types of fish are rich in selenium,
vitamin B, and potassium, but are virtually free of carbohydrates.
However, carbohydrates vary according to types of shellfish.
For example, while shrimp and most crabs do not contain
carbs, other types of shellfish do.
Although these shellfish can still be included in a
ketogenic diet, it is important to consider these carbohydrates when you’re
trying to stay in ketosis.
Here is the carbohydrate count for 3.5 oz portions of some
popular mollusk types:
Clams: 5 grams
Mussels: 7 grams
Octopus: 4 grams
Oysters: 4 grams
Squid: 3 grams
Mackerel, salmon, sardines, and other oily fish are rich in
omega-3 fatty acids, which reduce insulin levels and increase insulin
sensitivity in obese and overweight people.
Also, frequent fish consumption has been associated with
decreased risk of illness and improved mental health.
Try consuming at least two servings of seafood a week.
2. Low-Carb Vegetables
Starchy vegetables are low in calories and carbohydrates,
but rich in nutrients, including vitamin C and various minerals.
Vegetables and other plants contain fiber that your body
does not digest and does not absorb like other carbohydrates.
So watch your digestible carbohydrate (or net) levels, which
is the total of carbohydrates minus the dietary fiber.
Most vegetables contain very few net carbohydrates.
However, eating a lot of starchy vegetables, such as
potatoes, yams or beets, can put you at or over your carbohydrate limit for the
day.
The net carbohydrate count of starchy vegetables varies from
less than 1 gram for 1 cup of raw spinach to 8 grams for a cup of cooked
Brussels sprouts.
Veggies also contain antioxidants that help protect against
free radicals (unstable molecules that can damage cells).
Also, cruciferous veggies such as cauliflower, cabbage, and
broccoli have been associated with reduced risk of cancer and heart disease.
Low carbohydrate vegetables are excellent substitutes for
foods rich in carbohydrates.
For example, cauliflower can be used to mimic rice or mashed
potatoes; zoodles can be grown from spaghetti squash, and zucchini is a natural
substitute for spaghetti.
3. Cheese
Cheeses are both nutritious and delicious.
There are hundreds of types of cheese.
Fortunately, they are all very low in carbohydrates and high
in fat, making cheese an ideal choice for a ketogenic diet.
One ounce of cheddar cheese contains 1 gram of
carbohydrates, 7 grams of protein and 20% of your recommended daily intake of
calcium.
Cheese is high in saturated fat but has not been shown to
increase the risk of heart disease.
Some studies suggest that cheese can help protect against
heart disease.
Cheeses also contain conjugated linoleic acid, a fat linked
to fat loss and improved body composition.
Also, regular consumption of cheese can help reduce the loss
of muscle mass and strength resulting from aging.
A 12-week study of older adults showed that those who
consumed 7.5 oz of ricotta cheese per day had increased muscle mass and strength
throughout the study.
4. Avocados
Avocados are incredibly healthy.
3.5 ounces, or about half of an average avocado, contain 9
grams of carbohydrates.
However, 7g of them are dietary fiber, so your net
carbohydrates are only 2 grams.
Avocados are rich in vitamins and minerals, including
potassium, an important mineral that many people may be deficient in.
Also, increased potassium intake can help ease the
transition to a ketogenic diet.
Avocado can also help improve cholesterol and triglyceride
levels.
In one study, when people ate a diet rich in avocados, their
LDL “bad” cholesterol and triglyceride levels were reduced by 22% and their HDL
“good” cholesterol increased by 11%.
5. Meat And Poultry
Meat and poultry are considered staple foods in a ketogenic
diet.
Poultry and fresh meat are rich in Vitamin B and various
minerals, including potassium, selenium, and zinc and do not contain
carbohydrates.
They are also a great source of high-quality protein, which
has been shown to preserve muscle mass during a very low carbohydrate diet.
A study of aged women found that eating a diet high in fatty
meat resulted in 8% higher HDL “good” cholesterol levels than a low-fat,
high-carbohydrate diet.
It is best to choose grass-fed beef, if possible.
Grass-eating animals produce meat with more omega-3 fat,
conjugated linoleic acid, and antioxidants than meat from grain-fed animals.
6. Eggs
Eggs are among the most versatile and healthiest foods on
the planet.
A large egg contains less than 1 gram of carbohydrates and
around 6 grams of protein, making it an ideal food for a ketogenic lifestyle.
Also, it has been proven that eggs trigger hormones that
increase the feeling of fullness while helping to maintain stable blood sugar
levels, resulting in a decrease in caloric intake for up to 24 hours.
However, it is essential to consume the whole egg because
most of the nutrients in the egg are in the yolk.
This includes the zeaxanthin and the antioxidant lutein,
which help protect eye health.
Although yolks are high in cholesterol, their consumption
does not increase cholesterol levels in most people.
Eggs appear to change the shape of LDL to reduce the risk of
heart disease.
7. Coconut Oil
Coconut oil has distinct properties that make it suitable
for a ketogenic diet.
For starters, it contains medium-chain triglycerides (MCTs).
Unlike long-chain fats, MCTs are directly absorbed by the
liver and converted to ketones or used as a fast energy source.
Coconut oil has been used to maximize ketone levels in
people with Alzheimer’s disease and other diseases of the nervous system and the
brain.
Lauric acid is the main fatty acid present in coconut oil, a
slightly longer fat.
It has been suggested that the mixture of MCT and lauric
acid from coconut oil could promote a sustained rate of ketosis.
Also, coconut oil can help obese adults lose weight and
belly fat.
In one study, men who ate two tablespoons (30 ml) of coconut
oil a day lost 1 inch (2.5 cm) in average size without any other dietary
changes.
8. Greek Yogurt And Cottage Cheese
Greek yogurt and cottage cheese are healthy and high-protein
foods.
Although they contain carbohydrates, they can still be
included in a ketogenic lifestyle.
5 oz of Greek Yogurt provides 5 grams of carbohydrates and
11 grams of protein.
5 oz of Cottage Cheese provides 5 grams of carbohydrates and
18 grams of protein.
Cottage cheese and Greek yogurt have been shown to help
reduce appetite and promote fullness.
Both can also be mixed with cinnamon, chopped nuts, and
possibly a sugar-free sweetener for a quick and easy snack.
9. Olive Oil
Olive oil provides incredible benefits for your heart.
It is rich in oleic acid, a monounsaturated fat that in many
studies has reduced the risk factors for heart disease.
Also, extra virgin olive oil is rich in antioxidants, called
phenols.
These compounds further protect heart health by reducing
inflammation and improving artery function.
As a source of pure fat, olive oil does not contain
carbohydrates.
It is an ideal base for salad dressings and healthy
mayonnaise.
Since it is not as stable as saturated fats at high
temperatures, it is best to use olive oil for cooking over low heat or add it
to food after cooking.
10. Nuts And Seeds
Nuts and seeds are healthy foods, high in fat and low in
carbohydrates.
Frequent nuts and seeds consumption has been associated with
reduced risk of heart disease, certain types of cancer, depression and other
chronic diseases.
Also, nuts and seeds are high in fiber, which can help you
feel full which helps you consume fewer calories in general.
Although all nuts and seeds contain few net carbohydrates,
their amount varies slightly from one type to another.
Here is the carbohydrate count for 1 ounce (28 grams) of
some popular nuts and seeds:
Almonds: 3 grams of net carbohydrates (6 grams of total
carbohydrates)
Brazil nuts: 1 gram of net carbohydrates (3 grams of total
carbohydrates)
Cashew nuts: 8 grams of net carbohydrates (9 grams of total
carbohydrates)
Macadamia: 2 grams of net carbohydrates (4 grams of total
carbohydrates)
Pecans: 1 gram of net carbohydrates (4 grams of total
carbohydrates)
Pistachios: 5 grams of net carbohydrates (8 grams of total
carbohydrates)
Walnuts: 2 grams of net carbohydrates (4 grams of total
carbohydrates)
Chia seeds: 1 gram of net carbohydrates (12 grams of total
carbohydrates)
Flaxseed: 0 grams of net carbohydrates (8 grams of total
carbohydrates)
Pumpkin seeds: 4 grams of net carbohydrate (5 grams of total
carbohydrates)
Sesame seeds: 3 grams of net carbohydrates (7 grams of total
carbohydrates)
10 Foods To Avoid On The Keto Diet
While you follow the Keto diet, you want to consume protein
and fat while avoiding most carbohydrates.
But unfortunately, not all fats and proteins are created in
the same way, and there are still healthy foods that are high in carbohydrates.
And if you are a beginner, it can be difficult to keep track
of what you are eating.
So, to make your life more comfortable, I decided to make a
quick list of some foods to avoid during the Keto diet.
This list will guide you to make the right decisions and
help you stay on a low carb diet.
1. Tropical Fruits
Although they may be healthy, tropical fruits like bananas,
mangos, papaya, pineapples and others are rich in sugars and carbohydrates.
Choose a low-sugar option such as avocados, blueberries, and
raspberries, and consume them in moderation.
2. Milk
Whether whole milk or low fat, milk should be avoided in the
Keto diet.
It is rich in carbohydrates, difficult to digest (for some
people) and lacks beneficial bacteria.
Replace the milk with a small amount of cream if you drink
coffee or tea.
3. Grains
All grains and even whole grains such as oats, rice and
quinoa should be avoided during the Keto diet.
They are high in carbohydrates which will knock you out of
ketosis.
4. Dried Fruits
Dried fruits are also rich in carbohydrates.
They also make you have double and sometimes triple the
amount of sugar compared to fresh fruit.
5. Potatoes
Vegetables high in carbohydrates and starch, such as
potatoes, should be avoided during the Keto diet.
Replace them with cauliflower, cabbage, broccoli, and green
leaves.
6. Hot Dogs And Sausages
Although you can get them easily and cheaply from your local
grocery store, these two foods are processed meats and are not the healthiest
protein option.
So remember to buy cheaper and higher-fat cuts of meat,
which are perfect for the Keto diet.
You will save money and lose weight too!
7. Processed Foods
As it may seem obvious, processed foods are not good for
your Keto diet.
They contain preservatives, artificial colors and many
unhealthy ingredients that can harm your body.
Instead, focus on eating real, fresh, nutritious, and
delicious foods.
8. Macaroni And Noodles
Another food that is rich in carbohydrates and starch that
you should avoid during the Keto diet.
Replace them with a friendly alternative like Keto
vegetarian noodles made with zucchini or squash.
They are easy to prepare with a spiralizer, have a delicious
taste and are perfect for your low-carb diet.
9. Bread
Avoid bread when you follow a Keto diet and replace your
gluten-filled food with cauliflower bread.
You can use cauliflower bread for anything, even pizza dough
– try our Keto Cauliflower Pizza Recipe here!
Replace the plain flour with rice cauliflower powder using a
food processor.
10. Artificial Sweeteners
Artificial sweeteners are not a healthy substitute for sugar
in the Keto diet.
They are chemically made with a sweet taste that can
sometimes be worse.
They increase glucose and insulin levels which leads to
weight gain.
I know it can seem difficult when starting a Keto diet,
especially if you are new.
But luckily, having this list of foods to avoid which I hope
will make your life easier.
Keep them in mind, make the right choices and stick to your
diet!
I often get asked the question “Is there anything you can
drink on keto besides water?”
Fortunately yes.
When it comes to keto drinks, pure water is your best
choice, although it is not your only option.
You can also enjoy low-carb soft drinks, alcohol and even
hot chocolate and lattes!
On special occasions, you can drink alcoholic beverages.
Below, you will discover which drinks are keto-friendly,
alcoholic and non-alcoholic.
Non-Alcoholic Drinks
Below you will find the non-alcoholic drinks that you can
consume every day of the week.
Some drinks such as water, tea, and coffee can be consumed
in abundance.
Coconut water, kombucha, and other options should be limited
to one serving or less per day.
Still water
Coffee drinks
Tea drinks
Sparkling water
Non-dairy milk
Kombucha
Coconut water
Smoothies
Alcoholic Drinks
All alcoholic beverages should always be consumed
consciously, but be especially careful when you are on keto.
Any alcohol is a toxin for the body, and any form can
decrease the production of ketones.
That said, social gatherings are a necessary and enjoyable
part of life.
If you want a drink from time to time, it’s good to know
what’s best.
Here are some tips you do not hear every day: your best bet
is to stay with the spirits.
In liquors such as tequila or mezcal, the sugar is converted
into ethyl alcohol during its creation.
This means they will not affect insulin and blood sugar like
other alcohols.
The best alcoholic beverages include:
Black liquors such as whiskey, scotch, and bourbon
Tequila
Cognac
Dry red or white wines
Drinks To Avoid On Keto
There are many drinks to avoid at all costs.
Drinks like sodas, juices, and sports drinks usually contain
a lot of carbohydrates.
Juice
Sports drinks
Coffees with sugar
Beer
Smoothies
Sodas
So, there are many options for drinks in the ketogenic diet.
Water is the only thing necessary for your survival and your
overall health.
Others, such as teas and black coffee, can have several
health benefits and can be consumed in abundance on a keto diet.
Soda water, coconut water, and kombucha add a little flavor
but should be consumed in moderation.
When we talk of alcohol, you should limit yourself to social
gatherings and choose distilled drinks with a non-carbonated mixer (like
sparkling water) and citrus fruits.
Finally, sugary drinks like sodas, juices, and sports drinks
should be avoided on keto – or any other diet!
When it comes to sweetening your dessert, coffee, tea, smoothie
or shake, it can be confusing when there are so many sweeteners available on
the market.
You are probably wondering what keto-friendly sweeteners are
safe and which ones should be avoided.
Sweeteners play a very small role when you follow a keto
diet.
Even the best keto sweeteners should be used sparingly.
However, there are good choices that are low in net
carbohydrates and calories.
Keto-friendly sweeteners must have very few or no calories
and net carbohydrates.
They can not have hidden sources of high carbohydrate
fillers, such as maltodextrin or dextrose.
Also, the sweetener must not increase insulin levels, blood
sugar, cholesterol, and blood pressure.
Finally, the sweetener can not have undesirable side effects.
So what’s left?
Here is a summary of the main keto-approved sweeteners:
Stevia
Erythritol
Inulin
Monk Fruit
Yacon Syrup
When we talk about choosing the right sweeteners for a
ketogenic diet, it is important to look out for those that are rich in sugar
and carbohydrates.
Even natural sweeteners that provide health benefits and
antioxidants like coconut sugar, honey, and maple syrup can knock you out of
ketosis because of their carbohydrate content.
And some artificial sweeteners commonly used and recommended
as part of the keto diet have many side effects and dangers.
Although low in calories and carbohydrates, artificial
sweeteners are never recommended because they can cause health problems such as
headaches, weight gain, kidney damage and more.
While on the keto diet avoid using these sweeteners:
Aspartame (AminoSweet, Neotame, Equal and NutraSweet)
Sucralose (Splenda)
Acesulfame (ACE K, Sunette, Equal Spoon, Sweet One, Sweet
and Safe)
Saccharine (Sweet ‘N Low, Sweet Twin)
Xylitol
Maltodextrin
Polydextrose
Truvia (a form of chemically treated stevia)
Coconut sugar
Honey
Maple syrup
Dates
Molasses
Agave nectar
When it comes to choosing the best keto-based sweeteners,
there are a few things to remember:
Always look for natural sweeteners over artificial
sweeteners that come with health.
Choose sweeteners with a low GI score.
Choose natural sweeteners or sugar alcohols that contain
little or no net carbohydrates.
The best keto sweeteners that will keep you in ketosis
include:
Stevia (your best option)
GMO-free erythritol (your second best option that can be
combined with stevia)
Inulin
Monk fruit
Yacon syrup
Keto macros are pretty much the same for most people.
However, for best efficiency, you want keto macros to match
your physical needs, goals, and objectives.
There are many other ways to calculate and track your keto
macros:
1. Start With Net Carbohydrates
Net carbohydrates are total carbohydrates minus dietary
fiber.
Calculating them is important on a keto diet because your
body produces glucose only from the net carbohydrates.
Dietary fiber does not affect your blood sugar, so feel free
to eat lots of it.
Take a look at nutrition labels online or on food packaging
for fresh produce.
MyFitnessPal has excellent nutrition databases for this
purpose.
When you find the total carbohydrates, subtract the dietary
fiber, and you get the net carbohydrates.
Your daily consumption of net carbohydrates should not
exceed 30 grams.
This is the maximum limit that you can reach before your
body will go out of ketosis.
However, eating about 20 grams a day is ideal for most
people.
Athletes may need to eat more to get enough energy during
training.
On a keto diet, you will be consuming 5-10% of your calories
from carbs.
Use our calorie calculator to calculate your daily calorie
intake.
Once you find your daily calorie intake you can calculate
your carbohydrates macro using the following formula.
For a woman consuming 1,800 calories per day and eating 10%
carbs:
1,800 x 0.05 = 90 calories from carbs.
90 / 4 = 22.5g of carbs each day. (Remember each gram of
carbohydrates is 4 calories).
2. Next Up, Protein
Your protein intake on a keto diet depends on your desire to
develop and keep muscle while losing weight.
As a general rule, you need about 0.7 to 1 g of protein per
pound of muscle mass to gain or maintain muscle.
On a keto diet, you will be consuming 30-35% of your
calories from protein. Use our calorie calculator to calculate your daily
calorie intake.
Once you find your daily calorie intake you can calculate
your protein macro using the following formula.
For a woman consuming 1,800 calories per day and eating 30%
protein:
1,800 x 0.30 = 540 calories from protein.
540 / 4 = 135g of protein each day. (Remember each gram of
protein is 4 calories).
3. Finish With Fats
Once you have determined your daily intake of carbohydrates
and protein, you will need to calculate how much fat you should eat.
It depends if you want to lose weight or maintain it.
To maintain weight, you must eat more fat than if you want
to lose weight.
The simplest way to calculate your daily fat intake is
obviously to use our calorie calculator.
The calculator will give you your daily calorie intake.
On a keto diet, you will be consuming 60-65% of your
calories from fats. Use our calorie calculator to calculate your daily calorie
intake.
For a woman consuming 1,800 calories per day and eating 60%
fats:
1,800 x 0.60 = 1080 calories from fats.
1080 / 9 = 120g of fats each day. (Remember each gram of fat
is 9 calories).
On average, women should consume about 2,000 calories and
men about 2,500 calories each day.
But these numbers are not fixed.
It depends greatly on your level of physical activity, age,
and weight as well as your goals.
A surplus of 500 calories will help you gain muscle mass and
total weight, while a deficiency of 500 calories will help to lose body fat.
However, it must be mentioned that many keto experts doubt
the need to count calories in a ket diet.
The reason is that the amount of fat you’re eating is very
filling, so it’s difficult to overeat your calorie expenditure.
The Keto diet consists of consuming good, healthy fats, and
not all fats are the same.
You need to be careful of unhealthy fats.
It’s essential that we learn to identify the right types of
fat to eat to ensure optimal health.
Healthy fats that you should consume on a ketogenic diet are
divided into four types:
Monounsaturated fatty acids
Polyunsaturated fats
“Naturally occurring” trans fats
Saturated Fats
Saturated fats have been given a bad name in recent years as
they affect our health, especially our hearts.
Most of the bad advice about saturated fat is supported by
incomplete and erroneous scientific studies that don’t consider the ketogenic
diet principles.
More recent scientific research on high carbohydrate and low
carbohydrate diets (LCHF diets) has proven to be the exact opposite of these
earlier findings.
Improvements such as insulin resistance, reduced body fat,
reduced bad cholesterol as well as many other health benefits.
Saturated fats to include in your diet:
Butter
Meat fat (lard, tallow)
High fat cheese
MCT Oil (medium-chain triglycerides)
Coconut oil (extra virgin)
Cream
Ghee (clarified butter)
Eggs
Saturated fats have many health benefits for people on
ketogenic diets.
The health benefits of saturated fats include hormonal
support, healthy skin, heart health, cholesterol improvement (the ratio of good
HDL cholesterol to bad LDL cholesterol), increased insulin resistance.
Monounsaturated fats have been backed up by health
professionals for some time.
Even by those who recommend diets high in carbohydrates.
Not only have monounsaturated fatty acids been recommended
as a healthy alternative to others, but MUFAs have also been suggested for
their cardiovascular and anti-inflammatory properties.
Monounsaturated fatty acids are found in various vegetable
oils, such as:
Avocados
Extra virgin olive oil
Sesame oil
Avocado oil
Macadamia nuts
Macadamia nut oil
The main factor to consider when consuming polyunsaturated
fat is the ratio of omega-6 to omega-3 fatty acids.
The perfect ratio between omega-6 and omega-3 is 1 to 1.
However, most modern diets consume 30 to 35 times the
recommended dose of omega-6.
Too much omega-6 and you end up with inflammatory problems,
among others.
Best kinds of polyunsaturated fats for a keto diet are:
Fish and fish oil
Linseed
Avocado oil
Various nut oils
Nuts
Chia seeds
The worst types of fats that you can eat on a keto diet are
trans fats that are artificially processed.
Some trans fats are banned by many ministries of health
(like the US FDA).
Trans fats are manufactured by the chemical process of
adding hydrogen to vegetable oils.
Trans fat has been used in the past to extend the shelf life
of food in supermarkets.
Restaurants have also used trans fats as an inexpensive
alternative to natural oils because of their long life and availability.
Avoid trans fats at all costs!
When you choose carbohydrates wisely, you should still be
able to keep your blood glucose levels within normal limits while nourishing
your body with essential vitamins and minerals.
Adding carbohydrates to your diet can also make your low
carb lifestyle more sustainable, varied, fun, and colorful.
Below are some of the greatest sources of carbohydrates you
can eat while on keto:
Broccoli
Cauliflower
Cabbage
Green leaves
Asparagus
Avocados
Macadamia
Pumpkin seeds
Raspberries
Everyone does not need the same carbohydrate restriction for
optimal health.
People who are healthy, physically active and of normal
weight may not necessarily need to restrict their carbohydrate intake as long
as they choose high-quality unprocessed carbohydrates.
However, for people with various health or weight problems,
it is often helpful to maintain a relatively low carbohydrate intake — as it’s
effective for weight loss and metabolic health problems such as type 2
diabetes.
There are generally three different levels of carbohydrate
restriction as follows:
Ketogenic: less than 20 grams of net carbohydrates per day
Low-carb Moderate: 20 to 50 grams of net carbohydrates per
day
Low carb: 50 to 100 grams of net carbohydrate per day
So on a keto diet, we should be aiming to reach a level of
around 20 grams of carbohydrates per day.
Almost everyone makes mistakes!
Although mistakes are not usually great, in the ketonic
world, they can be devastating and throw you off your diet.
When you start using keto you expect to see crazy results
because you see all the amazing transformations achieved by others, and
naturally, you want the same for yourself!
A few mistakes can ruin your keto diet, make you frustrated
and lead you to believe that the keto just isn’t for you.
That’s why we’re going to share the 10 most common keto
mistakes that beginners (and even veterans) make.
It is crucial that you know the basic principles of the keto
and how it works for your body.
The better you understand things, the less likely you are to
make mistakes.
However, some things you can only learn as you experience
the diet for yourself.
Even if this is the case, these are the mistakes you want to
avoid.
1. Only Looking At The Scale
“I lost 10 pounds in my first week of using keto!”
This is a result you will hear about all the time and it is
a great result.
The problem with reading all these success stories is that
it makes you expect the same results.
Unfortunately, everyone’s body is different, so your body
will react differently to keto.
Some people lose weight quickly; others take a little
longer.
Surprisingly, measurements are one thing that always seems
to change for people.
It does not surprise us when people tell us that they did
not lose a lot of weight on the scale, but that they lost one to two inches
around the waist!
Although you definitely want to keep an eye on your weight
while on keto, make sure it’s not the only measure of your success.
Take note of your measurements at least once a week and that
will help you see results that the scale cannot show.
2. Bad Fats
As we mentioned above – all fats are not created equal.
Because fats are the basis of keto, you want to make sure
you eat the right ones.
What are the bad ones?
Processed fat.
Examples of fats you should avoid are vegetable oils and
seed oils.
Most of the time, they are treated and will cause you many
more health problems, such as an increased risk of heart disease, an increased
risk of cancer and an increase in LDL (bad) cholesterol.
There are enough good fats in the world so that you will
have no problem reaching your fat macros daily.
3. Insufficient Fat
One of the most challenging modifications to make when
starting the keto is to make sure you consume enough fat.
You are probably not used to consuming the amount of fat you
need each day, and it can be difficult to find the fat-containing foods you need
when you’re starting out.
However, on Keto, if you want to lose fat, you must consume
fat, which means you have to consume your daily fat calories.
That’s why it’s essential that you plan your meals, which is
the next big mistake people make.
4. No Meal Planning
This is probably the biggest mistake of keto beginners.
Those who do not have a meal plan end up being away from
their daily macros or end up slipping up and eating things that knock them out
of the ketosis because they are hungry.
Yes, meal planning takes a little time and preparation, but
no one said it would be a walk in the park.
Meal planning will save you not only a lot of headaches and
frustration but it’s also a great way to save money.
When you have a proper meal plan, you know exactly what you
will put in your body on a given day.
This means that you can make the right adjustments and
understand what adjustments you may need to make in your diet in the future.
5. Too Much Protein
Today, all you hear is that the protein is good for you and
you can’t consume enough.
The problem with protein on the keto diet is that, as your
body uses fat as a source of energy, it only needs protein to help maintain
muscle mass.
Surprisingly, you need a lot less protein than you expect.
When you consume excess protein than your body requires, it
ends up converting it to glucose, which can increase blood sugar levels and
knock you out of ketosis.
Most people have no problem reaching their protein macros
because there is a lot of protein in the types of food you eat on keto.
That’s why it’s important to plan meals so that you
understand how much protein you are consuming each day.
6. Looking For A Quick Fix
It’s a pity it’s called the ketogenic diet because the
reality is that it’s a way of life.
If you go on a keto diet for a short time, lose weight and
then return to your old eating habits, you will find that you are back where
you started in no time.
The benefits of keto for your health show that it is worth
adapting to for the rest of your life.
If you are searching for a quick fix, remove the sugars from
your diet.
For most people, this will result in healthy weight loss
without the need to plan meals, track their macros, and other things you need
to do with the keto diet.
7. Comparing Yourself To Others
We all want to lose as much weight as others on keto but
that is not always going to be the case.
Your body will react differently to someone else.
Although most people share common results (weight loss, more
energy, etc.), they can achieve these results at different times.
Weight loss is a huge benefit of the ketogenic diet, but
because someone loses 10 pounds in 7 days, that does not mean that you should
expect the same results.
Many factors come into play and affect your results.
Concentrate on yourself and what you need to do to succeed.
The rest will take care of itself.
8. Not Drinking Sufficient Water
The fact is, your body can not do what it should do without
water.
Moving to a keto lifestyle usually means you need to drink
more water than you’re used to.
It is important to keep a bottle of water on hand to know
the exact size of the container.
Try adding a few slices of lemon to the water for a
refreshing taste.
So, how much water should you drink? The general rule is 0.5
to 1 ounce for each pound of body weight.
9. Not Enough Sleep
Just like water, if you do not get enough sleep your body
just can’t do what it needs to do.
It is important that you give your body time to regenerate
and adapt to this new way of eating.
Lack of sleep can also help you slip up and eat dozens of
donuts because your body is looking for fast energy sources.
10. Doing It Alone
Changing your lifestyle is difficult enough.
Changing it yourself without a support system is almost
impossible.
When you decide to go keto, it is important that your loved
ones help you.
They do not have to do this to you (if they do it, that’s
fine), but they have to understand why you’re doing it and support you
throughout the process.
The last thing you need is to spend time with friends and
family and have them offer temptations that will knock you straight of out
ketosis.
Alcohol is usually listed as the fourth macronutrient (it contains
about seven calories per gram), but it is not an essential nutrient.
You do not need that to survive – even after a long and
difficult day, it may seem almost like that.
And although drinking on a keto diet does not necessarily
spoil all your progress, it will slow things down a bit.
Maintaining a healthy ketogenic lifestyle requires
concentration and willpower.
When you drink, your inhibitions will weaken.
That’s why it’s so easy to grab a few pizzas at 2 am after a
night spent drinking instead of eating a healthy snack, such as boiled eggs or
a handful of nuts and olives.
So, even if you choose your drink carefully, the choices you
make after these drinks (i.e., Pizza or fast food) can knock you out of
ketosis.
It’s not supposed to be a buzzkill! It’s simply something
else to consider when choosing a second or third glass.
If you want to go out for a drink or two with friends, it is
still possible to do it with a keto diet.
Here is your definitive guide to alcohol on keto.
Spirits
Most light liquors containing about 40% alcohol (vodka,
whiskey, gin, whiskey, brandy, and tequila) and do not contain carbohydrates
and sugars, which means they are keto-friendly.
The trouble comes if you want to mix your liquor with
something to make it more palatable.
Mixing your liquor with pure water or soda is perfectly
acceptable on keto, but tonic water contains 32 to 33 grams of carbohydrate per
12 ounces.
Similarly, when you mix distilled beverages with fruit
juice, non-alcoholic beverages, or mixers (usually filled with sugar), you’re
going to be consuming a lot of carbohydrates.
If you want a little more than tequila on the rocks, you can
always enjoy drinks that are keto-friendly (like a Keto White Russian or a Keto
Strawberry Margarita).
Remember that flavored alcohols (such as coconut-flavored
vodka) usually contain more sugar.
Avoid them as much as possible.
Wine
Most wines contain a high amount of sugar.
If you stick to white or very dry red wine, you can always
have a drink at dinner.
Normally, dry wines contain about 1g or less sugar per
ounce, and each glass is usually around 5 ounces.
Beer
Because of its list of ingredients (barley, hops, yeast, and
water), beer is something to avoid on a keto diet.
Barley is transformed into maltose sugar, which is what
yeast acts with, creating a much larger carbohydrate count than direct liquor.
However, there are some low-carb beer options available
nowadays that you can try.
Remember to keep an eye on the number of carbs you’re
consuming.
Exercise On The Keto Diet
One of the most popular criticisms of a ketogenic diet – a
diet high in fat and low in carbohydrates – is that it is not good for
athletes.
The argument is usually that you need carbohydrates to
produce glycogen, a form of stored sugar that nourishes your muscles.
As a result, most doctors and coaches suggest athletes
follow a high carbohydrate diet.
If you work out a lot while on a Paleo, Keto or any other
variation of a high-fat, low-carbohydrate diet, here’s good news: a new study
shows that you do not just need carbs for strenuous exercise and you can gain
an advantage if you cut them!
Okay, now that you have a good idea of what a keto diet is
and how it works, let us take a look at a few guidelines that will help you
create a customized keto meal plan to suit your needs.
Do note that this 30-day meal plan was designed as a general
guide.
You can tweak the plan or the meals according to your
preference or health purpose.
So here’s how to do that in just eight simple steps.
Step 1: Draft Your Keto Meal Plan
The first step to creating your own keto meal plan is to go
through a list of foods you prefer and asking questions such as, “What do I
like eating?” and “Is there a keto version of it?”
Following a keto meal plan does not mean eating foods you
dislike.
As a matter of fact, there are some mouthwatering keto meals
and snacks that will make you completely forget that you are on a keto diet!
If you strongly dislike a particular food, spice, or
ingredient or you are allergic to a particular thing, you do not have to
include it in your meal plan simply because it has a low carb or high-fat
content.
Remember, you are designing what is suitable for your
health, mind, and purpose.
However, not all the foods you like to eat can be
accommodated in a keto diet.
Take all the time you need to come up with a draft of what
foods will suit your own keto meal plan.
It does not necessarily have to be a perfect list.
You can still work on it later.
Step 2: Check Macros Against Your Body Needs
Essentially, your keto meal has to follow a low-carb
high-fat (LCHF) structure.
But you still need to check your body weight and what level
or amount of macros (protein, fat, and carbohydrate) you need to sustain your
body.
Our calorie calculator will come in handy at this stage.
This is the most precise way to determine what amounts of
macros your body will require in other to continue to function optimally.
Your gender, body weight, activity level, whether you
exercise or not, and your personal goal (weight loss, muscle gain, or
maintaining muscle/weight) all contribute to what will determine your macros.
On the keto diet, you want to consume 60-65% calories from
fat, 30-35% calories from protein, and 5-10% calories from carbohydrates.
So for a woman consuming 1800 calories, you would consume
110-120 grams of fat (55-60%), 135-158 grams of protein (30-35%), and 23-45
grams of carbohydrates (5-10%).
Step 3: Research And Compare
There have been other keto meal plans that “worked like
magic.”
Look them up and compare them with what you have in mind.
You will need all the information you can possibly get in
order to create a plan that will work.
You should not leave any aspect of your keto meal plan to
guesswork.
If you do, you may end up feeling frustrated when you do not
get the results you desire.
Step 4: Make Necessary Changes
This step involves a careful revision of what you have
covered so far with the aim of making necessary adjustments to your plans.
Also, improve upon those things you have learned from other
keto meal plans that you know can be made better.
Step 5: Seek Advice Or Share Ideas
A keto diet is not a new concept.
A lot of people do practice ketogenic dieting.
Seek them out and converse with them.
You may be pleasantly surprised that they are more than
willing to help you.
Share your ideas with them and listen to their advice.
Step 6: Make Any Other Changes
The information you gather from the previous step will guide
you in making any other changes to your keto diet meal plan.
Remember to match the changes to suit your lifestyle.
Ultimately, you are doing this for yourself and not for any
other person.
If something does not sit well with you, no matter how well
it has worked for someone else, do not include it in your plan.
If it is something that has to do with a health challenge,
it is best to seek the advice of a medical expert.
Step 7: Finalize Your Meal Plan
Make sure your keto meal plan is concrete.
Put finishing touches to and make sure it is a plan that is
feasible and sustainable.
Ensure that the ingredients for your meals are accessible,
preferably at a local store.
Remember to make room for alternatives.
Whatever your plans are, keep in mind that it may require
slight adjustments when you begin to implement it.
Step 8: Execute Your Keto Meal Plan
Begin to implement your keto diet meal plan.
If you feel your meal plan is not as perfect as you want it
to be, the only way to accurately know what to adjust in the plan is when you
begin to practically implement it.
Waiting for your keto meal plan to be 100 percent perfect
before you execute it may keep you waiting longer than necessary.
Start implementing and you will discover what needs
adjustment.
Ensure that you follow through with your keto meal plan in
order to see any appreciable results.
Week 1: Days 1 To 7
Based on your own personal required calorie intake, eat as
many servings of each of the meals as you need to reach your daily needs.
The snacks are optional and can help you reach your required
calories.
Use our calorie calculator here.
For example, if your daily calorie intake is 1,800 calories
you should plan to eat:
110-120 grams of fat (55-60%)
135-158 grams of protein (30-35%)
23-45 grams of carbohydrates (5-10%)
Day 1: Monday
Breakfast – Avocado and Mint Smoothie
Lunch – Tuna Salad with Avocado and Egg
Dinner – Simple Super Low-Carb Salmon
Day 2: Tuesday
Breakfast – Guilt-Free Cauliflower Pizza
Lunch – Keto Almond Bread Chicken Sandwich
Dinner – Easy Creamy Bacon, Spinach and Shredded Chicken
Day 3: Wednesday
Breakfast – Easy Curried Coconut and Cauliflower Soup
Lunch – Keto Shrimp Wrapped in Bacon
Dinner – Tuscan Shrimp with Creamy Garlic Butter
Day 4: Thursday
Breakfast – Cauliflower and Zucchini Soup
Lunch – Bunless Bacon Cheeseburger with Mushroom
Dinner – Crispy Chicken Schnitzel with Pork Rinds
Day 5: Friday
Breakfast – Low-Carb Pancakes
Lunch – Low-Carb Ground Beef Lettuce Rolls
Dinner – Garlic and Spinach Stuffed Chicken Breasts
Day 6: Saturday
Breakfast – Peanut Butter Chocolate Muffins
Lunch – Stuffed Jalapeno Pepper Ground Beef Bites
Dinner – Keto Italian Sausage with Green Beans
Day 7: Sunday
Breakfast – Keto Cinnamon Donuts
Lunch – Asparagus Wrapped in Bacon
Dinner – Keto Eggplant Salad
Week 1 Snacks
Snack – 1/2 cup Raspberries and 1/4 cup Whipping Cream (209
Calories – 3.0g Net Carbs, 2.0g Protein, 20.0g Fat)
Snack – Keto Coconut Cream And Berries
Snack – Mini-Omelette Muffins with Ham
Snack – Keto Protein Shake
Snack – Haloumi and Chicken Kabobs
Week 2: Days 8 To 14
Day 8: Monday
Breakfast – Low-Carb Blueberry Breakfast Muffins
Lunch – Keto Zucchini Breadsticks
Dinner – Filet Mignon Bacon Wrap
Day 9: Tuesday
Breakfast – Keto Chaffle Breakfast Sandwich
Lunch – Bacon and Lamb Keto Kebabs
Dinner – Chicken Thighs with Lemon Butter
Day 10: Wednesday
Breakfast – Berry Nutty Creamy Coconut Milk
Lunch – Almond Flavored Fried Chicken Tenders
Dinner – Meatloaf Bacon-Wrap
Day 11: Thursday
Breakfast – Omelet And Sauerkraut
Lunch – Crispy Bacon Burger Bites
Dinner – Alfredo Chicken with Broccoli
Day 12: Friday
Breakfast – Keto Fluffy Cinnamon Waffles
Lunch – Keto Sushi Salmon Rolls
Dinner – Keto-Style Buffalo Chicken Wings
Day 13: Saturday
Breakfast – Almond and Chocolate Smoothie Bowl
Lunch – Low-Carb Chicken Stuffed with Spinach
Dinner – Keto Low-Carb Nachos
Day 14: Sunday
Breakfast – Keto Raspberry Breakfast Smoothie
Lunch – The Best Low-Carb Pizza
Dinner – Low-Carb Chicken Cordon Bleu
Week 2 Snacks
Snack – 1/2 cup Raspberries and 1/4 cup Whipping Cream (209
Calories – 3.0g Net Carbs, 2.0g Protein, 20.0g Fat)
Snack – Irresistible Nutty Chocolate Fat Bombs
Snack – Low-Carb Cream Cheese Biscuits
Snack – Keto Almond and Seeds Crackers
Snack – Low-Carb Bacon Waffles
Week 3: Days 15 To 21
Day 15: Monday
Breakfast – Keto Eggplant Lasagna
Lunch – Keto Focaccia Bread
Dinner – Pork, Ginger and Cabbage Dumplings
Day 16: Tuesday
Breakfast – Low-Carb Mushroom Omelet
Lunch – Stuffed Avocado Salad with Chicken
Dinner – Creamy Keto Alfredo with Shrimp and Spinach
Day 17: Wednesday
Breakfast – Keto Full-Fat Coffee
Lunch – Mushrooms Stuffed with Bacon and Cheese
Dinner – The Best Keto Fried Chicken
Day 18: Thursday
Breakfast – Keto Healthy Breakfast Smoothie
Lunch – Keto Chicken and Zucchini Pasta
Dinner – Keto Cheese Shell Tacos
Day 19: Friday
Breakfast – Keto Ham And Cheddar Eggs
Lunch – Sesame Egg Salad with Mayonnaise
Dinner – Keto Chicken Casserole with Jalapeno Poppers
Day 20: Saturday
Breakfast – Avocado and Mint Smoothie
Lunch – Cabbage Lasagna Rolls
Dinner – Shrimp and Zucchini Linguine
Day 21: Sunday
Breakfast – Guilt-Free Cauliflower Pizza
Lunch – Keto Sandwich with Cloud Bread
Dinner – Keto Stuffed Lasagna Peppers
Week 3 Snacks
Snack – Low-Carb Oyster Frittata Snack
Snack – Crispy Roasted Kale Chips
Snack – Crispy Mustard Beetroot Chips
Snack – Keto Chocolate Almond Brownies
Snack – 2 Hard Boiled Eggs (143 Calories – 1.0g Net Carbs,
13.0g Protein, 10.0g Fat)
Week 4: Days 21 To 28
Day 22: Monday
Breakfast – Easy Curried Coconut and Cauliflower Soup
Lunch – Keto Pesto and Mozzarella Chicken
Dinner – Asparagus and Shrimp Bake
Day 23: Tuesday
Breakfast – Cauliflower and Zucchini Soup
Lunch – Low-Carb Cheddar Biscuits
Dinner – Ranch Chicken and Bacon Casserole
Day 24: Wednesday
Breakfast – Low-Carb Pancakes
Lunch – Keto Taco Zucchini Bites
Dinner – Keto Style Grilled Beef Steak
Day 25: Thursday
Breakfast – Peanut Butter Chocolate Muffins
Lunch – Shrimp and Broccoli Butter Sautée
Dinner – The Best Low-Carb Pizza
Day 26: Friday
Breakfast – Keto Cinnamon Donuts
Lunch – Mozzarella Stuffed Portobello Mushrooms
Dinner – Low-Carb Chicken with Spinach, Zucchini and
Eggplant
Day 27: Saturday
Breakfast – Low-Carb Blueberry Breakfast Muffins
Lunch – Keto Ground Beef Tortillas
Dinner – Grilled Zucchini Stuffed with Bacon
Day 28: Sunday
Breakfast – Keto Chaffle Breakfast Sandwich
Lunch – Keto Pizza Bites made with Coconut Flour
Dinner – Keto Meatballs with Zucchini Noodles
Week 4 Snacks
Snack – Low-Carb Chocolate Coconut Mousse
Snack – Low-Carb Pumpkin Ice Cream
Snack – Keto Coconut Cream And Berries
Snack – Mini-Omelette Muffins with Ham
Snack – Keto Protein Shake
Week 5: Days 29 To 30
Day 29: Monday
Breakfast – Berry Nutty Creamy Coconut Milk
Lunch – Keto Crustless Frittata
Dinner – Beef and Eggplant Kebabs
Day 30: Tuesday
Breakfast – Omelet And Sauerkraut
Lunch – Low-Carb Greek Salad
Dinner – Keto Taco Bake
Week 5 Snacks
Snack – Low-Carb Cream Cheese Biscuits
Snack – Keto Almond and Seeds Crackers
Please click here⇒⇒⇒Want to know exactly What to Eat to lose fat and healthwithout giving up your favorite foods or starving yourself ?
If you're still unsure about how to eat, what to eat or what
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