Knowing what to eat on a Ketogenic diet can really help you get started quickly and easily. So we’ve created a free 7-day ketogenic diet meal plan to help you start a keto diet with as little effort as possible. (If you’re unsure what keto is or whether it’s right for you, then check out the first section of this article below.)
During recent years, an increasing amount of evidence has accumulated in the literature, suggesting that very-low-carbohydrate ketogenic diets (VLCKD) could have a therapeutic role in numerous diseases. The use of VLCKD in treating epilepsy has been well established for many decades and these diets have become even more widely known, as they became popular in the 1970s for weight loss—especially as the ‘Atkins Diet’.1 More recently, the therapeutic use of ketogenic diets in other diseases has been studied with positive results—it is an important direction for research because, clearly, if nutritional intervention can reduce reliance on pharmaceutical treatments it would bring significant benefits from an economic as well as a social point of view given the current US $750 billion annual cost of pharmaceuticals.2
High molecular weight (HMW) adiponectin — An important marker of insulin sensitivity and cardiovascular disease — known as high molecular weight (HMW) adiponectin — significantly increased in the ketogenic diet group but not in the hypocaloric diet group[*][*].
“For a newbie, this plan is very easy to follow. I was afraid of failing again. I just started this plan and I am not feeling hungry. Raj thank you. I hope to be more comfortable with my keto lifestyle now.*”
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).
To prevent gluconeogenesis, avoid eating more than 1.5 to 2g of protein per kg of lean body mass (0.68 – 1g of protein per lb. of lean body mass). The way to figure out adequate protein levels is by using the Perfect Keto Macro Calculator.
During the first week of carb withdrawal, you might experience symptoms including muscle aches, headaches, fatigue and mental fogginess – and yes, hunger. For early cravings, Vogel suggests nibbling on a high-fat snack such as a bacon strip or some cucumber with avocado mayo.
Here’s a digestible rundown of how the diet works: Eating no more than 10 percent of your calories from carbs, about 20 percent from protein, and about 70 percent from healthy fats causes the liver to produce ketones, or byproducts of breaking down fat for energy, allowing your body to enter ketosis. (I religiously logged my macros on MyFitnessPal.) Sticking to this low-carb, moderate protein, high-fat diet allows your body to burn fat for fuel rather than glucose—our primary source of energy.
The first thing people typically recommend is re-tracking your macros to make sure you’ve been on track, making sure you’re drinking enough water and supplementing electrolytes, and finally reducing the amount of dairy being used. You can also read more about weight loss plateau’s here >
Children who discontinue the diet after achieving seizure freedom have about a 20% risk of seizures returning. The length of time until recurrence is highly variable but averages two years. This risk of recurrence compares with 10% for resective surgery (where part of the brain is removed) and 30–50% for anticonvulsant therapy. Of those that have a recurrence, just over half can regain freedom from seizures either with anticonvulsants or by returning to the ketogenic diet. Recurrence is more likely if, despite seizure freedom, an electroencephalogram (EEG) shows epileptiform spikes, which indicate epileptic activity in the brain but are below the level that will cause a seizure. Recurrence is also likely if an MRI scan shows focal abnormalities (for example, as in children with tuberous sclerosis). Such children may remain on the diet longer than average, and it has been suggested that children with tuberous sclerosis who achieve seizure freedom could remain on the ketogenic diet indefinitely.[45]
Elevated levels of ketones (the acetoacetate group, to be specific) can be instantly detected in your urine using strips, such as KetoStrips (only one of many brands). After dipping one of these strips into your urine stream, you’ll be able to find out which stage of ketosis you’re in, based on the color guide provided.
This is where the omega’s come into play. Omega-3 fatty acids are termed as such because the first double bond occurs on the 3rd carbon. Omega-3 can lower inflammation, increase brain and heart health, decrease depression, prevent dementia, stall prostate cancer and reduce ADHD. They are especially important on a ketogenic diet, to source high-quality seafood and meats and consider supplementing with fish oil.
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.
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!
A “moderate keto diet” is an option that can still encourage substantial weight loss and other improvements in symptoms. A moderate keto diet includes more foods with carbs and, therefore, more fiber too. Carbs are usually increased to about  30–50 net grams per day, which means foods like more high-fiber veggies, some fruit or some starchy veggies can also be included.
You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.
Ketosis occurs when the liver breaks down fat into fatty acids and glycerol — a process called beta-oxidation. In particular, three primary types of ketone bodies that are water-soluble molecules are produced: acetoacetate, beta-hydroxybutyrate and acetone.
Studies show that aerobic endurance is not decreased with a ketogenic diet[*]. However, athletes who switch to keto might experience limitations in performance at the beginning. This is simply the body adjusting to using fat as its preferred energy source.
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.
First reported in 2003, the idea of using a form of the Atkins diet to treat epilepsy came about after parents and patients discovered that the induction phase of the Atkins diet controlled seizures. The ketogenic diet team at Johns Hopkins Hospital modified the Atkins diet by removing the aim of achieving weight loss, extending the induction phase indefinitely, and specifically encouraging fat consumption. Compared with the ketogenic diet, the modified Atkins diet (MAD) places no limit on calories or protein, and the lower overall ketogenic ratio (approximately 1:1) does not need to be consistently maintained by all meals of the day. The MAD does not begin with a fast or with a stay in hospital and requires less dietitian support than the ketogenic diet. Carbohydrates are initially limited to 10 g per day in children or 20 g per day in adults, and are increased to 20–30 g per day after a month or so, depending on the effect on seizure control or tolerance of the restrictions. Like the ketogenic diet, the MAD requires vitamin and mineral supplements and children are carefully and periodically monitored at outpatient clinics.[47]
It’s important to also drink lots of water. Getting enough water helps keep you from feeling fatigued, is important for digestion and aids in hunger suppression. It’s also needed for detoxification. Aim to drink 10–12 eight-ounce glasses a day.
Or use the table of contents below to navigate through the different days. You’ll find all the ketogenic recipes used in this meal plan on this page (ingredients, instructions, and nutritional data as well as a photo of the recipe so you know what you’re making).
People often argue that performance is affected when on a keto diet, but that’s not true. Well, not in the long run. In the short-term, you may notice some small physical performance drops, but this will subside as you continue replenishing fluids, electrolytes, and adapt to the fat intake.
Otto C, Kaemmerer U, Illert B, Muehling B, Pfetzer N, Wittig R et al. Growth of human gastric cancer cells in nude mice is delayed by a ketogenic diet supplemented with omega-3 fatty acids and medium-chain triglycerides. BMC Cancer 2008; 8: 122.
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.
One of the most studied strategies in the recent years for weight loss is the ketogenic diet. Many studies have shown that this kind of nutritional approach has a solid physiological and biochemical basis and is able to induce effective weight loss along with improvement in several cardiovascular risk parameters. (3)
What’s more, it’s especially important to make sure your diet is well-planned when you’re eating keto-style, because the foods you can choose from are limited. In addition to checking in with a dietitian if you’re able, Stefanski recommends that you “talk to your doctor and make sure she or he is aware that you’ll be starting a diet that completely changes how your body metabolizes energy.” You might also want to check your most recent bloodwork levels for things such as cholesterol, vitamin D, and other indicators of health because these can change while on keto. That’s because for some people, a prolonged keto diet can result in certain nutritional deficiencies or even high cholesterol. But most experts will tell you that the ketogenic diet is not a permanent lifestyle change (as could be the case for something like the 80/20 approach to eating or a Mediterranean eating style).
On the other hand, fat makes up a whopping 70 to 73 percent of the daily diet. Protein rounds out the meal plans, comprising a moderate one-fifth to one-quarter of breakfasts, lunches and dinners daily, along with one or two recommended snacks. (Carb/fat/protein proportions vary from diet to diet with each author.)
The targeted ketogenic diet allows you to add extra carbs around workouts, surpassing the SKD 5% carb rule, and may be a better option for those who are extremely active and train more than twice per week. The easiest way to see if this is working for you is to keep testing your ketone levels when you add carbs after workouts and make sure that they don’t kick you out of ketosis.
You know when you wake up with a noticeably flatter stomach and wish it would remain that toned all day? Well, that normally transient state became quite permanent on keto. My bloating subsided, and I was convinced my abs would uncover after just a few more days on the diet—and it wasn’t just all in my head. “Often times, if someone has GI issues from too much fiber, reducing it can lead to less bloating,” Jim White, RD, ACSM, and owner of Jim White Fitness Nutrition Studios, shares with us. “In addition, one gram of carbs holds onto one gram of water. When you [significantly] decrease carbs, you can lose water weight, hence a flatter stomach.”
My convection oven is my best friend. Whenever I am making a dinner for just one or two I always use this over my full sized oven. Meals like Lazy Keto Chicken were designed for this thing, the hot air cooks stuff super fast and uses less energy.
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^ Mastriani KS, Williams VC, Hulsey TC, Wheless JW, Maria BL. Evidence-based versus reported epilepsy management practices. J Child Neurol. 2008 Feb 15;23(5):507–14. doi:10.1177/0883073807309785. PMID 18281618