Are you ready to see weight loss results, boost energy, and feel your best? If yes, you’ve come to the right place.
The keto diet is a high-fat, very low carbohydrate diet designed to bring your body into ketosis.
The diet works by greatly reducing carbohydrates and increasing your fat intake to up to 75% of daily calories.
The keto rules have it that fats should replace the majority of your daily calories.
Protein and carbohydrates count for the rest of the 25 percent of macronutrient intake.
To illustrate, this translates to your macros looking something like this:
- 75% of calories from fat,
- 20% from protein
- 5% from carbs (20g-50g of net carbs per day on average).
With the keto diet, the aim is a complete shift of the energy and fuel source of the body.
This carb reduction forces your body to deplete the body’s glycogen stores, which is the first choice of energy, and forces your body to rely on fats (or ketones) for fuel.
This process is called ketosis. It’s a metabolic state where your body taps into stored body fat and fats from foods for energy.
The diet is well sought after not only for its fat-burning ability but also as a way to generate a speedy weight loss.
Plus, ketogenic foods are naturally more satiating than carbs.
People on a low carb diet often find themselves with a lower appetite, which can further aid in the shedding of excess weight.
In addition to weight loss, research has attributed certain health benefits to the keto diet.
These include a lower risk of Alzheimer’s disease, heart disease, and better mental clarity, as well as reducing symptoms from other health conditions such as epilepsy.
In this article, you’ll discover what the keto diet is and the easiest way to get started. Plus, I’ll also provide a 7-day keto diet plan and menu to get you started.
What Is The Keto Diet?
Living a keto lifestyle means following a low-carb, moderate protein, and high-fat diet.
It is the swapping of fat for carbs that pushes your body into ketosis, using its alternate energy metabolism.
Because our diets are typically so carbohydrate-heavy in modern society (especially in the United States), starting a new diet can sometimes feel intimidating.
As the standard American diet often consists of heavily processed foods lacking in nutrients.
The type of diet we eat can impact everything from our weight to our energy levels and overall health.
Unfortunately, diets with lots of carbs and very little nutrients that many of us in the United States eat may leave us feeling sluggish and lead to inflammation and health problems long term.
While keto is certainly a lifestyle change, it comes along with so many health benefits!
Plus, the good news is that it’s becoming more mainstream, which means there is tons of information and inspiration for keto meals and keto-friendly options out there- even sweets!
What Is Ketosis?
Following a ketogenic meal plan can provide health benefits for a variety of different conditions, such as epilepsy, metabolic syndrome, cardiovascular disease, and high blood pressure.
In fact, the keto diet first came about as a way to help reduce seizures in epilepsy patients.
It has also been shown to improve insulin resistance, blood pressure, triglycerides, inflammation, and cholesterol.
It takes following a keto diet for about 7 days before your body burns your glycogen stores and really gets going with ketosis.
Once there, you’ll start producing ketone bodies as a byproduct of this altered metabolism. This is a good thing because it means that your body is burning fat stores around the clock!
When you start the ketogenic diet, it’s best to keep your carb intake to 5-10% of your daily calories.
As you continue, you’ll find your personal carb “sweet spot”, which may be different from another keto dieter’s.
For example, while some people can maintain ketosis on 40 grams of carbs per day, you might need to drop to 20-25 grams of total carbs.
To determine your total carb intake, we recommend using a keto calculator.
But, a good rule of thumb is to limit carbs as much as you can. That will allow you to reach ketosis faster.
To get and stay in ketosis your fat intake should make up about 60-75% of calories on a daily basis.
Protein is also fairly low at around 15-30% of energy needs, while carb intake is usually restricted to 5-10%.
It is a good idea to test your ketone levels with ketone test strips, which can determine if you have reached a ketogenic state.
It can take some time to figure out what these macros look like on a daily basis, but our 7-day keto meal plan will take the guesswork out of your first week and help you get started!
Ketosis is a process that happens in the body when there is not enough carbohydrate intake to use for energy.
When carbs are not present, your body switches to using fat metabolism for fuel. When your body does not have enough glucose, your liver takes the fat you eat and turns it into ketone bodies.
Those ketones then travel throughout your bloodstream and are used by your muscles and other tissues as fuel.
Since it is a big change for your body, the transition into ketosis can sometimes come along with a few short term symptoms, often called the keto flu, which is essentially carb withdrawal.
You can tell that you’re on your way to a ketogenic state from changes in appetite or breath, insomnia, fatigue, mood swings, headache, weight loss, and some digestive issues such as nausea or diarrhea.
However, once you reach ketosis you should notice increased focus, decreased brain fog, and increased energy.
During this process, it is important to pay attention to hydration and electrolytes.
It can be a good idea to supplement with some bone broth or sugar-free electrolyte water.
The most common way to confirm you are in ketosis is through ketone test strips, which test the amount of ketone bodies in the urine.
Once you reach a ketogenic state, the goal is to stay there throughout your keto journey.
The best way to do this is by sticking with a low-carb, high-fat keto diet, which will ultimately lead you to a smaller waistline and improved health long term.
Some keto dieters also chose to supplement with exogenous ketones or MCTs, as well.
Basic Keto Diet Rules
The keto diet is a low-carb diet, like the paleo or Atkins diet, but with a high amount of high-quality and healthy fats and moderate protein intake.
The first week of eating keto food is important to burn up the remaining glycogen in your body and transition into ketosis.
The standard ketogenic diet keeps the average daily carb count to about 50g net carbs, however, eating fewer carbs is a great way to guarantee you reach ketosis.
For the best results, many keto dieters like to limit themselves to about 20g net carbs per day for the first few weeks, before doing some experimenting to find out what amount of carbohydrate intake best suites them.
Besides carbs, how you distribute the rest of your macros is key.
Fat is arguably the most important macronutrient in a keto diet, so getting enough fat is a key keto diet rule.
Healthy fats should make up about 75% of your total calories.
How much protein you eat can also make a huge difference in your results, which is why a moderate amount of protein is also a big part of a keto lifestyle.
Protein should make up around 15-30% of your daily intake.
The Potential Benefits of the Keto diet
Increased Fat loss
Because your body is able to burn fat for fuel, increased fat loss is a major benefit.
In a ketogenic state, your body is able to burn a significant amount of fat at rest, and therefore reduce your fat stores.
Weight Loss
A low carb, high fat diet helps you lose a lot of weight for a variety of reasons.
In addition to reducing fat stores, a keto diet can greatly reduce water weight that tends to come along with a high carb diet and increase satiation as well.
Reduced Appetite and Increase Satiety
Following a keto diet plan can also cause reduced appetite and increased satiety because of the reduced insulin and fat stores in your body.
This reduces hunger hormones and allows your body to hear more clearly when the brain says “you’re full”.
Lower Risk of Obesity and Weight Gain
All of the above benefits combined result in a lower risk of obesity and other health concerns that come along with it.
Because of the impacts on appetite, satiety, and body weight, the keto diet has been shown to prevent weight gain in the long run as well.
Improvements in Insulin Levels and Insulin Sensitivity
Eating a low carb diet greatly improves insulin levels in the body.
When you are eating a high carb diet, there is often a high amount of insulin present in the bloodstream, which gradually causes your body to become less sensitive to its presence (aka insulin resistance).
As the levels of insulin in the blood regulate during a ketogenic diet, insulin resistance greatly improves.
Better Cholesterol Levels and Heart Health
Eating healthy fats on a ketogenic diet can greatly improve HDL (good cholesterol) and HDL/LDL ration (your ratio of good to bad cholesterol), and improve triglycerides.
Making sure to eat a healthy diet of foods high in unsaturated fatty acids is an important part of seeing better results and improving cardiovascular disease while following a keto diet.
Improvements In Certain Medical Conditions
A ketogenic diet has been shown to help with a variety of medical conditions such as epilepsy, Parkinson’s disease, Alzheimer’s disease, high blood pressure, type 2 diabetes, and PCOS.
Foods You Can Eat on Keto
The following is a framework for the best foods to eat while following a ketogenic diet.
When you find brands that you love, make a note so that you can add them to your shopping list in the future!
Fats
60-75% of daily total calories, and your main source of energy!
- Dairy products — Greek yogurt, sour cream, cheese (especially goat cheese, cream cheese, or cottage cheese), and heavy cream. Avoid skim or low-fat dairy products, as they tend to include much more sugar.
- Nuts/Seeds — nut butter from almonds (almond flour), cashews, or non-GMO peanuts; pistachios, macadamia nuts, walnuts, pecans; flax, pumpkin, and chia seeds.
- Oils — olive oil, grass-fed butter, ghee, MCT oil (medium-chain triglycerides), avocado oil, and coconut oil.
- Animal Fats — Fatty cuts of meat from organic and pastured sources; fish oil. Try to go for low sodium and less processed meat options when possible.
- Plant Fats — coconut oil, avocado oil, and olive oil.
Protein
15-30% of total calories, how much protein you eat keeps your metabolism on track.
- Eggs — go for organic, local, and pastured when possible.
- Poultry — fatty cuts of meat like turkey, and chicken thighs are best. Dark meat has more grams of fat (and just as many grams of protein) per serving than white meat.
- Seafood — fattier species like herring, salmon, trout, mackerel, and tuna; clams, shrimp, scallops, and lobster for shellfish. Many of these are high in polyunsaturated fats, which is great for your cholesterol!
- Meat — grass-fed bison and ground beef, organ meats, venison, and pork.
- Tofu can also be a great option if you are vegan or following a vegetarian keto diet.
Carbohydrates
5-10% of daily caloric intake, when possible, go with high fiber and complex carbs.
- Non-starchy Veggies — peppers, brussels sprouts, zucchini, asparagus, leafy greens( spinach, arugula, lettuce) mushrooms, broccoli, onions, spaghetti squash, cauliflower rice, and tomatoes. Avoid starchy vegetables.
- Fruit — Blackberries and raspberries, avocado, and tomatoes. (fruit can make a great keto dessert for those of you with a sweet tooth as well, plus they’re packed full of antioxidants!)
Condiments—fresh herbs and spices, salt and pepper, lemon juice, mayonnaise (a great way to add a few extra grams of fat to a meal), and vinegar.
Sugar-Free Keto Sweeteners — stevia, monk fruit sweetener, artificial sweeteners, and sugar alcohols such as erythritol and xylitol
Drinks
water is the clear keto-friendly drink of choice, but the following are also permitted:
- Water infused with citrus (hello, vitamin c!), cucumber, berries, peppers, or mint.
Sparkling water, as long as it’s sugar-free. - Water infused with electrolytes, as long as it’s sugar-free
- Black coffee, keto coffee, and/or bulletproof coffee
- Green, black, and herbal tea.
- Bone broth makes a great base for soups
You may also choose to supplement with exogenous ketones
Healthy Keto-Friendly Snack Options
One of the greatest things about a keto diet is that you don’t have to ban snacking. Be sure to keep lots of keto snacks on hand to stay in a state of ketosis.
These easy keto recipes are flavorful and don’t take much time to prepare.
Here’s are a few to add to your shopping list:
- Dip low-carb veggies (like cucumber or bell peppers) in a tablespoon or two of guacamole
- Sliced olives and salami
- Hard-boiled eggs (also great to add to a keto breakfast)
- Keto smoothie (try coconut milk, cocoa, and avocado, throw in some spinach to increase your fiber intake and get some extra calcium and vitamins)
- Almonds (or your favorite nuts) and cheddar cheese
- Kale chips
- Berries with heavy whipping cream (keep your berries in the freezer for a cold keto dessert)
- Celery, cucumber, or peppers dipped in herbed cream cheese dip
- Low-glycemic fruit with 1-2 tbsp of nut butter
- Half an avocado stuffed with chicken salad
- Coconut chips
- Jerky
- Cheese roll-ups
- Parmesan Crisps
- Greens and avocado with high-fat dressing
- Homemade trail mix (try unsweetened coconut, nuts, and seeds)
- Avocado cocoa mousse
Even though snacking is encouraged, keep an eye on your portion size and total calories. Overeating is overeating, no matter where the calories come from.
The best way to stay mindful of this is to keep a food journal and meal prep!
Foods to Avoid on Keto
Almost as important as what you can eat, is what you should avoid. You’ll definitely want to avoid anything with lots of carbs.
Back away from anything that’s overly processed and high in sodium and sugar.
Traditional bread and pasta, as well as cookies and other baked goods, need to go uneaten. For a comprehensive no-no list, keep the following handy:
- Grains — anything processed, like spaghetti, cereal, tortillas, wheat, oats, rice, and noodles. Some whole grains may fit into a keto diet in moderation because of the fiber content, but always make sure to read the food label and calculate net carbs.
- Sweets — all sugar, including agave, honey, and maple syrup; traditional desserts such as ice cream and candy.
- Sugary Drinks — Juice, bottled teas, and sports drinks, and all soda.
- Starches — Starchy veggies, mostly root vegetables including potatoes, sweet potatoes, butternut squash, corn, carrots, and peas.
- Beans/legumes — kidney and black beans, lentils, and chickpeas.
- Fruit — steer clear of high-glycemic fruits, especially citrus, pineapple, bananas, and grapes.
- Condiments — any high sugar/carb sauces like BBQ, bottled salad dressings, and dipping sauces.
- Margarine, shortening, and vegetable oil (including canola and corn) are all unhealthy fats that should be avoided. Remember, we want to substitute healthy fats and foods that include polyunsaturated fat when possible.
- Avoid fast food, processed meats and meats high in sodium (hot dogs and sausage, for example), and packaged foods.
7-Day Keto Diet Plan – Sample Keto Diet Menu
There are so many variations in food choices when following a ketogenic diet!
And, there is simply no need to follow a meal plan lacking in flavor when so many delicious recipes are available.
Feel free to mix and match these keto recipes, as long as you remember the basic guidelines for the standard ketogenic diet:
- 75% of your meals should be fat
- 20% protein
- 5-10% carbs
It also might be helpful to aim for 50 grams of net carbs or less when starting out.
[ninja_tables id=”2232″]
Common Side Effects and Keto Flu Symptoms
The Keto Flu is a combination of adverse effects that often occur in the first week or so of the diet, while you are transitioning into a ketogenic state and burning remaining glucose.
This often includes headaches, fatigue, irritability, constipation, insomnia, brain fog, and digestive issues.
- Diarrhea – depending on how much fat you were eating before, the increase in grams of fat in your diet could cause some short term digestive issues such as diarrhea.
- Upset stomach – This is another digestive issue that can occur for a short period of time as you get used to eating a lot of fat. As your body adjusts your appetite, these digestive issues should go away.
- Constipation – This often comes along with any big diet changes, plus reducing the grams of fiber you are eating by cutting back on carbs can cause some short term constipation. An easy way to avoid this is to make sure you still include plenty of non-starchy vegetables in your meal plan.
- Dizziness – For the first week or so, as you are transitioning into ketosis, you will have very low blood sugar levels, which can cause dizziness. Once your body makes the switch to burning fat stores and ketones for fuel, this symptom should go away.
- Fatigue – Fatigue, and exhaustion can also be a common side effect due to the reduction of glycogen stores and low blood sugar during your first week of keto. Like many of these side effects, once you enter ketosis you will notice greatly improved energy.
- Kidney stones – Increased fat and protein intake can put an extra load on your kidneys, which can cause an increased risk of kidney stones for a small group of dieters who try keto. Including whole foods and avoiding highly-processed meats will result in a reduced risk for kidney stones.
- Muscle cramps – Muscle cramps can occur during your transition into ketosis due to dehydration or lack of electrolytes (like sodium and potassium). The best way to avoid this is to drink plenty of water, along with fluids high in electrolytes such as bone broth or sugar-free electrolyte water. It may also be a good idea to speak with your doctor or dietitian about adding a magnesium supplement to reduce cramps.
Common Questions About the Keto diet
Since we have been encouraged for so long to eat a low-fat diet, a common question is whether a higher fat diet like keto, paleo, or Atkins is healthy.
And the answer is- Yes! The keto diet plan can be adjusted to meet your needs and leaves plenty of room for fruits, veggies, and whole foods.
For the best results (both with health and weight loss) we encourage you to get enough protein and eat meats high in unsaturated fatty acids and low in sodium.
This often typically means steering clear of processed meats and packaged foods. Combine this healthy diet with regular workouts for the best results!
Another common question is how much body fat you can lose on a low-carb diet like keto, and how much weight you can lose is totally personal!
How eating fewer carbs and following a keto lifestyle will impact your body depends on several things, such as how it compares to your previous diet plan, your activity levels, and if you’re making the right choices when it comes to food.
If you were previously eating a low-fat diet that was high in carbohydrates, you will likely see a big difference!
Can You Combine a Keto Diet With Intermittent Fasting?
One popular combination in diet plans is keto and intermittent fasting. While it is not necessary to combine these diets, doing so may be an easy way to reach ketosis faster. Because your body can more easily switch to burning fat for fuel when fasting, intermittent fasting may help make the transition into ketosis smoother.
Who Should Avoid the Diet?
While a keto lifestyle can have so many benefits, we want to make a disclaimer that it is not necessarily the best diet for everyone. This diet can have adverse effects on people with underlying kidney issues or liver problems, as the increased load due to fat and protein can be harmful.
We also do not recommend the keto diet plan for any women who are pregnant or people with previous or current disordered eating. If you are on medication for diabetes, make sure you speak to your doctor before starting the keto diet.
Bottom Line
Successful keto diets are all about consistency and long-term persistence. If you can make it through the first week, you’ll be off to a fantastic start! What’s more, you’ll be amazed at how differently your body feels in ketosis.
Most people report increased energy, a lifted “brain fog,” and fewer cravings and temptations. Limit snacks to fats and protein, allowing your carbs to come from veggies and fruit instead.
Read labels to avoid sneaky sugar-laden foods, especially when it comes to beverages! And drink plenty of water. Reading the keto rules, this can sometimes feel like a restrictive diet, but with a plethora of keto-friendly recipes, you won’t be short on delicious options. We hope our easy keto meal plan can take the guesswork out of planning your first few days, as well.
+3 Sources
- Yancy, William S, et al. “A Low-Carbohydrate, Ketogenic Diet to Treat Type 2 Diabetes.” Nutrition & Metabolism, BioMed Central, 1 Dec. 2005, www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/.
- Paoli, A, et al. “Beyond Weight Loss: a Review of the Therapeutic Uses of Very-Low-Carbohydrate (Ketogenic) Diets.” European Journal of Clinical Nutrition, Nature Publishing Group, Aug. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/.
- Giugliano, Dario, et al. “More Sugar? No, Thank You! The Elusive Nature of Low Carbohydrate Diets.” Endocrine, U.S. National Library of Medicine, Sept. 2018, www.ncbi.nlm.nih.gov/pubmed/29556949.
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Melissa Guido, MS, RD is a registered dietitian nutritionist. She earned her Master's Degree in Nutrition at Meredith College and practices as a dietitian in North Carolina. She has worked in a variety of settings, such as weight loss, private practice, and diabetes prevention.
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132Comments
- Trackback: Keto Snacks: 11 Healthy Low-Carb Snacks to Keep You in Ketosis
- Trackback: Keto Vegetables: 17 Low-Carb Vegetables for the Ketogenic Diet
Kelli
PostedNovember 22, 2018at 4:07 am0Likes
Do you have the recipes to the meals listed?
Tina Alexandre
PostedNovember 24, 2018at 10:29 am0Likes
Hi Kelli,
Thank you for stopping by. Recipes are coming soon for each meal.
Best,
TinaJulie
PostedNovember 27, 2018at 1:46 am0Likes
Eagerly awaiting recipes.
Tina Alexandre
PostedNovember 27, 2018at 9:23 am0Likes
Hi Julie,
Thank for visiting!
Recipes are coming soon.Taryn
PostedDecember 1, 2018at 8:26 pm0Likes
Hi Tina I am waiting for recipe also . Thank you
Theresa
PostedDecember 2, 2018at 1:28 pm0Likes
Sent wrong e-mail
TheresaBunne Heimbach
PostedDecember 4, 2018at 12:44 am0Likes
Would you send me the recipes for the 7 day menu plan from above?
Tina Alexandre
PostedDecember 4, 2018at 8:16 am0Likes
Hi Bunne,
I’ve been working on the actual recipe posts the past week. Hoping to finish all the posts really soon so stay tuned! I’m shooting for the end of this week to the beginning of next week.
Thank you for your patience!
Cheers,
TinaAngie Morris
PostedDecember 5, 2018at 10:59 pm0Likes
Would also love the recipes
Jill
PostedDecember 6, 2018at 5:25 am0Likes
Hi. In the snack section you listed olives and salami. Isn’t salami a process meat? Or am to snack on a certain kind or brand
Tina Alexandre
PostedDecember 6, 2018at 9:34 am0Likes
Hi Angie,
Thanks for the comment. Recipes are coming soon.
Thanks,
TinaTina Alexandre
PostedDecember 6, 2018at 10:05 am0Likes
Hi Jill,
Thank you for the comment. Yes, salami is a processed meat and preferably you want to limit it.
But there are times we face limited choices or are in need of quick portable snacks, and salami makes an acceptable choice.
Also, if you want to enjoy a night out and their bar menu is limited, olives and salami can be your backup option.I completely agree. It’s not the best snack you can have, but by allowing a little bit of “grey area”, you can stick with the diet easier too.
With that said, I highly recommend choosing a brand of salami that’s free of additives, artificial ingredients, etc..
Just a couple of national brands I can think of the top of my head are:
Organic Prairie
Applegate
True Story FoodsHope this helps!
Thanks,
TinaLee Hendrickson
PostedDecember 6, 2018at 7:23 pm0Likes
Is your menu in printable form?
Tina Alexandre
PostedDecember 6, 2018at 8:15 pm0Likes
Hi Lee,
It’s not, but upon your request, I’ll be happy to make one!
Check back in several days for the downloadable menu.Thanks!
TinaJudith Haworth
PostedDecember 7, 2018at 3:03 pm0Likes
This. Menu sounds delicious and allows great taste diversity. I’m excited to get the recipes and would greatly appreciate a printable version of both menu and recipes! Thank you so much! I love the graphic presentation that you have used.
Tina Alexandre
PostedDecember 9, 2018at 3:33 am0Likes
Hi Judith,
Thank you for the nice comment. I’m really glad to hear that you find the keto meal plan useful. We’re working to get all the recipes done asap, and will definitely have a printable version as well.
We are hoping to have it done by early next week.
Best,
TinaAndrea Galvan
PostedDecember 11, 2018at 5:58 am0Likes
Thank you Tina. I’m starting my Keto diet and your site has been super helpful. Looking forward to your healthy recipes. Thanks again.
Andrea
Tina Alexandre
PostedDecember 11, 2018at 8:57 am0Likes
Hi Andrea,
Thank you for reading my blog. I’m really glad you find it helpful. The recipes are coming soon. My team and I are working hard to have them done asap.
Thanks,
TinaMaria Cantoran
PostedDecember 14, 2018at 8:33 pm0Likes
Hi Tina,
Can you email your receipes Please? I’ve been doing Keto for going on 3 weeks now and I’d like to do your 7 day diet.Heather Tatarian
PostedDecember 17, 2018at 7:19 pm0Likes
Do you have a printable shopping list? So I know exactly what to buy and how much of it? and Receipes
Tina Alexandre
PostedDecember 19, 2018at 12:58 am0Likes
Hi Maria,
So sorry for the delay! Our team is getting a bit overloaded with some of the new resources we are prepping for 2019 and the catch-up work from the last month…
With that said, some of the recipes are starting to go up on our site, so I’ll link them up as they become available.I’m also adjusting some of the recipes to make shopping little easier and cooking less hectic!
Thanks,
Tina- Trackback: Keto Weight Loss: 5 Reasons You're Not Losing Weight On Keto
- Trackback: Avocado Recipes - 7 Delicious Ways to Eat an Avocado on Keto Diet
Lesa Byrum
PostedDecember 26, 2018at 1:56 pm0Likes
I would like a copy of the printable recipes and the shopping list when you have it…or foods list…the “do eat” list and the “do not eat” lists…if you have them. I’ve always been too ‘afraid’ to try keto…thinking I just couldn’t do it…I have a HUGE sweet tooth! but I am curious to try it and see what results I will get and how I’ll feel. Wish me luck!
And for your keto experts…if there’s anyone who thought they couldn’t do it…give up the foods that are NOT keto friendly…I’d love to hear from you! how did it go…tips and tricks. 🙂
Thanks all!
Tina Alexandre
PostedDecember 26, 2018at 8:17 pm0Likes
Lesa,
Thank you for stopping by!
Check back here for recipes and printable menu. If you’re on my email list, I can update you there as well.
If you want to go ahead and get a copy of the printable keto shopping list, you can head over here:I can’t speak for everyone, but I think giving up non-keto sweets isn’t as hard as you think since you can use keto-friendly sweeteners to bake, sweeten drinks, etc.
If you like pasta, rice, and noodles like me, eating keto can take a bit of getting used to.
But on the bright side, there are many delicious dishes you can make without heavy carbs and overtime, you’ll find your favorites too. Also, when you go low-carb, chances are your cravings for those things go down too.
Not all diets work for everyone, but I hope you find keto doable and see success with it.
Thanks,
TinaBarry
PostedDecember 27, 2018at 4:15 am0Likes
You say to avoid oats but then the second day has porridge for breakfast? Is this a car of moderation or are you referring to a different type of porridge?
Caroline
PostedDecember 27, 2018at 12:48 pm0Likes
Hello thanks for the menu and wondered if I can get on your mailing list as well for the printable recipes.
Thank you
Caroline
Denise
PostedDecember 27, 2018at 5:45 pm0Likes
I can’t wait for the recipes to be posted. I need a lot of help and I am hoping the Keto Diet will be my answer. I do have a question, do you recommend taking the supplements that are out on the market. I was thinking of trying those as well.
Deidamia Gibson
PostedDecember 28, 2018at 12:41 pm0Likes
What about the vegetarian options? Any posting on those as well. My husband is a vegetarian.
Marinès Tollinche
PostedDecember 28, 2018at 3:19 pm0Likes
Thank you for your kindness♡
- Trackback: Keto Cheese - 17 Best Low-Carb Cheese for the Ketogenic Diet
Brenda Diley
PostedDecember 29, 2018at 8:13 pm0Likes
This may just be what I have been looking for! Please send the printable menu and recipes to my email. Thanks so much!
Stephanie
PostedDecember 30, 2018at 3:01 am0Likes
Hello is the printable grocery list available as well as the recipes?
Stephanie
PostedDecember 30, 2018at 3:06 am0Likes
Is there a support group for Keto dieters?
Virginia Edenfield
PostedDecember 30, 2018at 5:15 am0Likes
Please send recipes
Tina Alexandre
PostedDecember 30, 2018at 6:24 am0Likes
Hi Barry,
I can see it’s confusing.
It’s actually “keto oatmeal” which has no oats.
The porridge uses coconuts and chia seeds are there to thicken.
To avoid accidental use of oats due to the recipe’s naming, I changed the recipe name. Hope it helps.
Here is the recipe: https://ketodietrule.com/recipe/low-carb-cereal/Thanks,
TinaTina Alexandre
PostedDecember 30, 2018at 6:39 am0Likes
Hi Deidamia,
Thank you for stopping by and reading my blog. Yes, we do have a vegetarian option of the 7-day Keto diet plan for your husband, here’s the link to it https://ketodietrule.com/vegan-keto/.
I hope he finds it helpful. Let me know if you have any more questions.
Thanks,
TinaTina Alexandre
PostedDecember 30, 2018at 6:41 am0Likes
Caroline,
Thanks for stopping by.
Sign-up for the email list is on top of the site. Find the red bar all the way on top.
Hope this helps!Thanks,
TinaTina Alexandre
PostedDecember 30, 2018at 7:32 am0Likes
Hi Stephanie,
Thanks for stopping by and for your interest in the recipes.
We’re facing a bit of hiccup linking each meal to the appropriate recipe on our site…
Hopefully, the links to the recipes can go up soon.Thanks,
TinaTina Alexandre
PostedDecember 30, 2018at 7:33 am0Likes
Hi Virginia,
Thanks for the comment!
There’ll be links to the recipes but we’re facing a bit of technical hiccup doing that.
Hopefully, they’ll be up soon.Thanks!
TinaTina Alexandre
PostedDecember 30, 2018at 7:35 am0Likes
Hi Brenda,
Thank you so much for the sweet comment!
As for the recipes, we are working to link them up from the table but currently facing some technical issues doing that.
Hopefully, they’ll be resolved soon and all the recipes will be available on our site.Thank you,
TinaTina Alexandre
PostedDecember 30, 2018at 7:42 am0Likes
Hi Denise,
Thank you for your sweet comment.
I hope Keto will be the answer you’ve been looking for.
We are working on adding links to the recipes.As for the supplements, it depends.
If you are experiencing nutritional deficiencies or meeting your macro ratio to reach ketosis, possibly. They can be a great means to keeping yourself nutritionally nourished on a keto diet.
It’s hard to recommend one or two without going into full detail on who should be taking what.
I’ll do a post on keto supplements in the coming weeks and update you on that if you are interested. Let me know. Also, signing up of our newsletter ensure you get the supplement post the moment it goes up.
Hope this helps,
Tina,Tina Alexandre
PostedDecember 30, 2018at 7:50 am0Likes
Hi Stephanie,
Great question!
I’ve never thought about that and have to look into it myself.I’m sure there are more readers interested in keto support groups. I’ll see if I can gather up some options and do a post on them to help you find one that works for you.
You also inspired me to look into the possibility of having a place on this site for a keto support group!
Best,
TinaKirsty
PostedDecember 30, 2018at 4:51 pm0Likes
Can I get the recipes please?
Tina Alexandre
PostedDecember 30, 2018at 8:15 pm0Likes
Hi Kirsty,
Thanks for stopping by!
We are starting have links to the recipes.
Hopefully, we’ll be ready for the printable one too.
Thank you!
TinaEvelyn
PostedJanuary 3, 2019at 4:08 am0Likes
Would like recipes and shopping list also,thanks. This really seems easy enough!
Dyna Munoz
PostedJanuary 3, 2019at 6:18 pm0Likes
Are the recipes available now?
Alexa J.
PostedJanuary 3, 2019at 9:22 pm0Likes
Would love to have a copy of your 7-day Keto meal plan and a list of the foods to buy and not to buy! I’m excited! Keep us posted! I really wanted to try this for me and my husband. Question, is this keto diet also good for folks with high blood pressure and cholesterol? Thanks for your time!
Dana
PostedJanuary 3, 2019at 11:45 pm0Likes
Are the recipes/ and other information for free or if not what is the overall cost?
Jan
PostedJanuary 4, 2019at 12:00 am0Likes
Wanting to get started to a new me with your help. You’ve made the program approachable. Waiting for recipes and grocery lists. Wahoo
Tina Alexandre
PostedJanuary 5, 2019at 2:24 am0Likes
Hi Jan,
Thank you for the kind words.
We are working to get all the resources ready.
Thank you for all your patience!Best,
TinaTina Alexandre
PostedJanuary 5, 2019at 2:28 am0Likes
Hi Dana,
The links to the recipes will be available for no charge.
We are working to make all the recipes available shortly.Thank you,
TinaTina Alexandre
PostedJanuary 5, 2019at 2:28 am0Likes
Hi Dyna,
There are links to the recipes. Not all links are there yet, but we are working to get them all up soon.
Thank you,
TinaTina Alexandre
PostedJanuary 5, 2019at 2:30 am0Likes
Hi Evelyn,
Great to hear you think it looks easy enough!
And it’s really easy.
Hoping to get all the recipes and shopping list available soon.
Thank you,Tina
Cindy Vire
PostedJanuary 7, 2019at 3:03 am0Likes
Yummy! I know you and your help are working on the recipes. Thank you for your hard work. This menu looks super amazing. Can’t wait to try them!
Anna
PostedJanuary 9, 2019at 2:08 am0Likes
Love the easy recipes that not hard to follow and not lots of ingredients. They sound yum! Just wondering – you stated the ratios of fat, protein and carbs to eat per day. However, when I add up the fat ratios for day 1 for example, this exceeds the 60 – 75% stated for loss (even if I divide it by 4 to account for servings). Am I reading it wrong?
Tina Alexandre
PostedJanuary 10, 2019at 7:22 am0Likes
Hi Cindy,
Thank you for your sweet comment.
We are also taking any requests for recipes!
If you have any favorite dishes you need keto recipes for, we’d love to hear it.
In the meantime, we’ve been hard at work!Thanks for your patience.
TinaStacey
PostedJanuary 12, 2019at 4:58 pm0Likes
Hello Lesa.
My name is Stacey, I’m not an expert Keteo dieter, but I feel your pain. It is hard giving up fast foods, and sweets. I’m still struggling with it. I keep telling myself that it will make me nauseous ???? It has worked for me this far.
Also, telling friends family and co-workers that you trying to wean yourself off of sweets, and you would appreciate if they avoid bring it around you. I have understanding co-workers, family not so much.
Drink plenty of water. If you have not started yet, try starting on the weekend and don’t go out . By doing it this way you can avoid the temptations. This was how i started. Also, I looked up Keto recipes to keep my mind focused.Another thing I have tried is bringing out a pair of pants or dress that i want to fit in again and let that be a constant reminder of what I’m trying to achieve.
I hope that this will be of some help.
Good luck you can do it!!!!!!Christine
PostedJanuary 12, 2019at 6:35 pm0Likes
Was wondering if I could get the recipes for this 7 day meal plan! Thanks
Tina Alexandre
PostedJanuary 13, 2019at 8:03 pm0Likes
Hi Christine,
Thank you for the comment. I’m working on a printable recipe book for you guys with a shopping list for the 7-day Keto meal plan to make it easy to follow the plan. I will keep you posted on that. In the meantime, I have been uploading some of the recipes online and linking them from the meal plan.
I apologize for taking this long making the printable recipe book for you guys. My daughter was off school for the winter break but she just started back on this past week so I will have more time to get this done.
Thank you for your patience and reading my blog.
Best,
TinaBette-Ann
PostedJanuary 13, 2019at 10:05 pm0Likes
The 7 day meal plan looks fantastic. Would love the recipes please!!
Tina Alexandre
PostedJanuary 14, 2019at 6:45 am0Likes
Hi Bette Ann,
Thanks for reading my blog. I’m really happy that you find the 7-day Keto meal plan useful. Recipes are in the making, and we will keep you posted.
Thanks again,
Best,
Tinaskyhealthnews
PostedJanuary 18, 2019at 7:23 am0Likes
hmm its really amazing and very effective post because i have try this and get much more incredible better eyes shocking result keep it up dud .
Tina Alexandre
PostedJanuary 18, 2019at 9:26 pm0Likes
Hi there,
Thanks for your nice comment!
I’m glad to hear your good results!It’s long overdue but all the recipes are coming up soon.
Hope you come back again to try them all.Thanks,
Tina- Trackback: Keto Cookbooks: 5 Best Ketogenic Recipe Book for Keto Meals
Emma
PostedFebruary 20, 2019at 6:09 am0Likes
Hello can you please email me the recipes and a printable version. Thank you
Tina Alexandre
PostedFebruary 22, 2019at 7:15 am0Likes
Hi Emma,
Thank you for stopping by. Most of the recipes are available here https://ketodietrule.com/Category/keto-recipes/. Once the printable version becomes available, I will update the side and let it downloadable.
Thank you,
TinaKate
PostedFebruary 24, 2019at 2:55 am0Likes
Help, Tina –
I’ve been on the keto diet for one month. I was very quick to enter ketosis (I used an eggfast the first three days). I’ve lost NO weight. No inches.
I drink tons of water, exercise, get plenty of sleep.
Any suggestions?
Thank you!Tina Alexandre
PostedFebruary 24, 2019at 8:56 am0Likes
Hi Kate,
Thank you for your comment and for sharing your keto diet experience.
I’m curious to see if your total calorie intake was on point with your weight loss goal.
There are a couple more things I can think of and I covered this in my recent post. https://ketodietrule.com/how-to-lose-10-pounds-in-a-week/
Let me know if any of them hits home.Hope you find it helpful.
Thanks,
TinaMel
PostedFebruary 25, 2019at 12:29 pm0Likes
Thank you for ur menu, but could you explain how to cook with met oil please I can’t find anyone on you tube explaining how to add it to cooking, only the amount to use
Debbie
PostedMarch 3, 2019at 5:38 pm0Likes
Can I please get a copy of the recipes? Really wanting to get started and this is perfect!!! Thank you so much for your help. :
Mira
PostedMarch 14, 2019at 4:06 am0Likes
Thank you so much for great website. Lots of good information. I’m new to KETO. Whot about portions? How much I can eat on KETO? Thank you and all the best to you.
Tina Alexandre
PostedMarch 14, 2019at 8:02 pm0Likes
Hi Mira,
Thanks for your sweet comment!
All the recipes have serving size noted. If the recipes serve 4, 1/4 of what you cook would be 1 serving.
Please also note that your keto macro portions are unique to you, and you need to adjust your meal size according to your macro portions.
If you haven’t figured out your macro ratio, use this calculator here to find yours.Sarah
PostedMarch 17, 2019at 1:41 am0Likes
I can’t load your site on my laptop only phone
Deb
PostedMarch 21, 2019at 9:52 am0Likes
Recipes please. They are not all above for anyone to click on. Thank you
Jennifer
PostedMarch 25, 2019at 1:04 am0Likes
Hello, I see you have Recipes For certain ones but do you have them for all of them??
Tina Alexandre
PostedMarch 25, 2019at 6:56 pm0Likes
Hi Jennifer,
Most of the recipes are there. I’m working to add the link for the rest.
Thanks,
TinaNisha Pillai
PostedMarch 29, 2019at 3:06 am0Likes
Have you had a chance to make your menu in printable form yet? Also, do you have recipes for all your meals? Thank you so much for the 7 day menu. super excited to get started!!!!
Bridgette
PostedApril 3, 2019at 3:31 pm0Likes
Hi, am wondering what the service size is for the keto bread? I know it’s 1 slice but how many slices should you get out of the loaf? Thanks
Christine
PostedApril 7, 2019at 2:23 pm0Likes
Will you be completing the recipe links? In particular i ed bullet proof coffee and the chicken marsala recipes? Trusting all is well with you and yours.
Florence GIRARDEAU
PostedApril 19, 2019at 9:42 am0Likes
Hi Tina, You mentionned the citrus in the “to avoid” section. But lemon juice is mentionned in the allowed seasonning/dressing. I’m used to drink half a lemon juice in a glass of water every morning when I wake up. Will I have to stop that if I go Keto? Thanks in advance for your feedback.
Alane DINSDALE
PostedApril 19, 2019at 5:54 pm0Likes
Hi, do you have a shopping list created?
Jeannie Martin
PostedApril 21, 2019at 6:42 pm0Likes
So angry with claims f 10lb loss in a week! Know many people on Keto diet myself included and 1-2 lbs is more the norm and 5-6 exceptional for guys.
Lisa Bryant
PostedApril 24, 2019at 11:28 am0Likes
I don’t think I can do this diet,I find doing all the percentage is hard,I guess I will just limit my carbs and see if it works
Karen
PostedApril 24, 2019at 11:40 pm0Likes
Hi, Tina! I’m thrilled to have found your 7-day plan! I have wanted to try the keto diet, but always thought it was way too confusing. Your guide is very easy to follow. Thank you for that! I know several people that have had success with this diet. I am going to give it a shot. I think I would like to lose 40 lbs. It seems like this may do the trick. Thanks, again!
Bev Buck
PostedApril 27, 2019at 8:49 am0Likes
Hi Tina
OMG everything above sounds impressive, I would also like to try the 7day plan and would very much appreciate the receipes. I have a phone, if you can send it to my email please. Thankyou for all your hard work.Diane taber
PostedApril 29, 2019at 9:56 am0Likes
Hi I’ve just completed 2 months of the keto diet and have lost weight with it. I am really loving it. I’m just really surprised at this. I don’t know how it does it or how it works.but all is I know is it really works. And works well and that truly is amazing and just awesome.just brilliant and I find it just brilliant as I find it so easy and there isn’t a diet on the earth to match it.as it’s just amazing.and have lost to date 2 stone in weight.as this is fab.and I’m going on to now my next month now month 3 and want to see how much I can lose. In this month as I’ve been combining it since day 1. With intermittent fasting diet 16/8.and is just brilliant. All Is I really need to do now is to start exercising. Now. And I should really should start seeing some results.as want to start toning up.
Cara
PostedMay 2, 2019at 12:00 am0Likes
Have you finished with the recipes for these? And also downloadable form? J mean I can gladly send my email if that’s better?
Veronica
PostedMay 5, 2019at 9:08 am0Likes
Pls can I get the recipefor these meal plan
Lisa Catlin
PostedMay 28, 2019at 11:56 pm0Likes
Hi Tina,
Can you come up with a Keto meal plan for beginners that don’t eat any animals with hooves? I eat poultry and seafood and find it difficult to come up with meal plans.
Thank you for your consideration.
Geri
PostedMay 29, 2019at 4:54 am0Likes
I would like the 7 day meal plan as well. Thank you!!!
Geri
PostedMay 29, 2019at 4:56 am0Likes
I meant the recipes!!! Please
Thanks
- Trackback:
Dorcas
PostedJune 1, 2019at 8:58 pm0Likes
What a great article! My husband and I just started eating Keto and I consider it my dream diet! I’d heard about it but was skeptical about a high fat diet aiding in weight
Loss. Ha! I’m a believer. Not only am I starting to lose weight I have so much more energy and focus than before. These snack tips are amazing and I am updating my grocery list as we speak!Thanks!
Sandra
PostedJune 2, 2019at 4:17 pm0Likes
Why should deli meats(processed ) not be a part of the diet? Can we get your list of recipes too ? Thanks
Tina Alexandre
PostedJune 3, 2019at 3:52 am0Likes
Geri,
The printable version of the recipes and 7-day keto diet plan are still being worked on. We will notify you as soon as it is done.
Thanks,
TinaTina Alexandre
PostedJune 3, 2019at 3:54 am0Likes
Hi Lisa,
Thank you for your comment!
So poultry, seafood, dairy, and veggies but no beef, pork, and other animals.
I’ll think of more recipes for that and let you know!Thank you,
TinaHelen Hunt
PostedJune 7, 2019at 12:58 am0Likes
I don’t like eggs period salmon, be honest some of the thing you R naming never heard of just find out about this diet willing to try I’m a pickey eater so if you can help in any kind of way I appreciate
Allicia Higgins
PostedJune 10, 2019at 2:46 am0Likes
Hello. May i have recipes and grocery list for the 7 day meal plan.
VICKIE
PostedJune 13, 2019at 5:12 pm0Likes
I have a question about the Keto diet. I am lactose intolerant, so dairy is out of the question for me. If I consume much fat, I get physically sick, and the food comes back up. Is there a way for me to use this diet plan?
Lyndsay
PostedJune 13, 2019at 8:34 pm0Likes
Can I have recipes and grocery list also
Debbie
PostedJune 16, 2019at 12:44 am0Likes
Are the recipes available now?
Tina Alexandre
PostedJune 16, 2019at 8:37 pm0Likes
Hi Debbie,
All the recipes for the 7-day keto meal plan are available here… the printable version will be available for purchase beginning or mid of next month. Sign-up for our email so we can notify you when it’s available.
Thanks,
TinaIly
PostedJune 18, 2019at 4:13 pm0Likes
Still no recipes for the 7 day plan? The link above is not a link, therefore does not work.
Thank youMichelle Hawkins
PostedJune 19, 2019at 1:39 pm0Likes
I would also like the meal plan recipes and shopping list if it is available now. Thank you
Tina Alexandre
PostedJune 19, 2019at 8:50 pm0Likes
Hi Michelle,
Thank you for your comment!
We’re working on the pdf format e-book for both the meal and the recipes. It will be available for purchase once is done.
Subscribe to our email newsletter to get the update.
Thanks,
TinaTasha
PostedJune 21, 2019at 8:35 am0Likes
Great tips! I would love a copy of your recipes and grocery list.
Tina Alexandre
PostedJune 23, 2019at 5:58 pm0Likes
Hi Tasha,
Thank you. I’m glad you find the weekly keto meal plan really useful. The downloadable and printable version for the recipes will be available to purchase soon. I will update you as soon as it becomes available.
Thank you again.
Best,
TinaAmanda A Burge
PostedJune 24, 2019at 8:36 pm0Likes
Hello Tina, could you possibly send me the recipes goer the menu above? Thank You!!
Beverly Pitt
PostedJune 26, 2019at 11:23 am0Likes
Hi Tina!
Great info and ready to start! I will send my email address for recipes etc.
Thanks,
BevTina Alexandre
PostedJune 30, 2019at 8:02 pm0Likes
Hi Beverly,
Sounds good!
Thanks,
TinaErika tommie
PostedJuly 12, 2019at 12:15 am0Likes
Please email the recipes to me if you can
Heidy
PostedJuly 14, 2019at 6:12 pm0Likes
Hi Tina,
I find your 7-day mealplan very helpfull but
where can I find your recipies. Do I have to go to a certain website, or is it possible that you mail me a link.
Greetings,
HeidyKaylee
PostedJuly 16, 2019at 8:11 pm0Likes
Are you able to send me a shopping list for these 7 days??
Tina Alexandre
PostedJuly 27, 2019at 7:10 pm0Likes
Hi Erika,
We’ll do!
Thanks,
TinaPeter
PostedAugust 9, 2019at 5:21 am0Likes
Thanks for all your hard work.
C Bell
PostedAugust 9, 2019at 2:39 pm0Likes
Please email the recipes. I’m ready to start
Jeanine
PostedAugust 14, 2019at 1:46 am0Likes
Tina,
I am so happy and delighted to have found your blog. I am finally ready to begin KETO and this is just what I need. Would you please be so kind as to email me your shopping list and recipes or a link to print them out? I would be so grateful.
Thank you so much for putting this information out here for us! ????Tina Alexandre
PostedAugust 16, 2019at 9:15 pm0Likes
Hi Jeanine,
Thank you for your sweet comment!
I’m happy to hear KETO is working for you.I’ll definitely update once the shopping list and recipes are available.
Thanks,
TinaJennifer M.
PostedAugust 19, 2019at 8:13 pm0Likes
On Day 6, for Italian Baked Eggs and Smoked Salmon and Avocado salad you dont have recipes for them? Like a link to them. How can I get both of those? Also do you have a shopping list? Thanks so much
Jennifer Martinez
PostedAugust 21, 2019at 1:48 pm0Likes
Will my 2 questions will be answer?
Tina Alexandre
PostedAugust 23, 2019at 7:48 pm0Likes
Hi Jennifer,
Thanks for the follow-up!
I apologize if I haven’t answered your previous questions.I can’t seem to locate them…Would you mind reminding what your questions were?
Thank you,
TinaTina Alexandre
PostedAugust 23, 2019at 7:53 pm0Likes
Hi Jennifer,
Thank you for pointing this out. I will add the link to the recipe.
Best,
TinaJennifer M
PostedAugust 27, 2019at 12:01 am0Likes
Thank you! I will check back in a few days to see if you linked them up. Or would you mind emailing me the recipes and shopping list? Thank you! Jennifer
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Jan
PostedSeptember 30, 2019at 12:26 am0Likes
I would love to have access to The shopping list and recipes!
Priscilla
PostedNovember 7, 2019at 10:18 pm0Likes
Tina,
I would love to have access to The shopping list and recipes please.
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