Keto Diet Meal Plan
We’ve already planned your breakfast, lunch and dinner…
Would you like to know exactly what to eat to lose fat and get healthy, without giving up your favorite foods or starving yourself?
Get everything you need to succeed on low carb and Keto – the Simplest, Most Effective Way to Lose Weight for Good. Keto is popular because it is the first diet that allows you to eat delicious meals, and still burn fat.
You’ll get step-by-step video instructions for starting keto, a customizable 30-day keto diet meal plan, 60 keto recipes, and bulletproof training videos.
The keto diet, combined with lifestyle changes, is a sure way to lose weight, especially in the abdominal area. That is because the keto diet forces your body to burn fat instead of storing it as usual.
The keto diet reduces carb intake to below 50 grams per day. The result is your body switching to a metabolic state called nutritional ketosis. When you’re in this state, your body is forced to burn its own fat stores to make fuel because it can’t rely on carbs for that.
How do I start a keto diet?
Answer: Just start!
Thankfully, you are at the right place to start this highly rewarding journey.
Learn more about keto and low carb, and how to use it for your personal goals here. You’ll get great value.
Keto Diet FAQs
A low-carb diet is low in carbohydrates, primarily found in sugary foods, pasta and bread. Instead, you eat real foods including protein, natural fats and vegetables.
Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make up the majority of our diet and have significant implications for our health including hormone balance.
This is probably the most commonly asked question, as many people are concerned about the real effects of ketosis. Does ketosis work? There are three main effects of low-carb diets which I have covered.
Insulin is one of the most important hormones. It is secreted by the pancreas and is what ketogenic diets mostly focus on, as it affects body fat and metabolism of carbohydrates. It is effectively a storage hormone, responsible for moving nutrients out of the blood stream and into target tissues. Its other job is to regulate your blood sugar level.
It’s a common misconception that you can eat an unlimited amount of calories and still lose weight. Although this doesn’t happen often, you can put on weight even on a low-carb diet. Low-carb ketogenic diets have natural appetite suppressing effects This is why you’ll eat less and won’t need to count calories which is one of the main effects of the ketogenic diet.
Together with my partner, we have developed an app specifically for this purpose. The KetoDiet app will help you track macronutrients, electrolytes so you can achieve your goals – whether it’s losing weight or simply eating real food! For more about our app, read this post: KetoDiet App FAQ
It usually takes 2-3 days to enter ketosis if you keep within your optimal net carbs limit. You can speed this process up by exercising to accelerate the depletion of glycogen in your body. If you are quite sedentary, it may take up to a week based on experience. Once you stick to the plan, it’s actually easy to get into ketosis, as you will find out using ketone detection strips or blood ketone meter.
Keto adaptation occurs when the body shifts away from glucose and towards fat metabolism. The adaptations to ketosis are complex and involve most systems of the body. The major adaptations occur in the body’s tissues, especially the brain, liver, kidney and muscles (Lyle McDonald, The Ketogenic Diet, chapter 5, 1998).
Try to eat slowly and avoid any other activity while eating. You will gradually regain the ability to recognise when you’ve had enough. There is no reason to clear the plate completely if you feel full. It’s your health and there is nothing wrong about that.
Keto Diet Ultimate Package
Meals Made With Affordable, Everyday Foods
We make sure our recipes only use ingredients you can find in a “normal” grocery store. Things like chicken breast, spinach, and olive oil. You won’t need any “crazy” speciality foods. You should be able to get 99% of the ingredients at stores like Kroger, Publix, ShopRite, Target, and Wal-Mart. And many of the non-perishable items are also available on Amazon. Get the complete package to get your keto diet journey on the right track.
Find the exact amount of carbs, fat, and protein you need to reach your goal weight through the ketogenic diet.
(e.g. 1.76 meters = 176 cm)
Not much activity with little to no exercise. Typically a desk job.
Daytime walking with less than 20 minutes exercise per day. Usually light strolls after meals.
A lightly active day job with physical labor or scheduled exercise (i.e. riding your bike to work or lifting a few times a week).
A very active day job (i.e. construction or industrial worker) or intense amount of exercise every day.
People who do high-intensity training like Crossfit. An average person who exercises four to five times a week.
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.Calorie adjustment:
MaintenanceMaintenance level is the level at which your weight remains stable.
|Your BMR is:||1536||kcal|
|Calories to consume:||2027||kcal|
|Your fat intake should be:||184||grams|
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
|Calories to consume:||1804||kcal|
|Your fat intake should be:||159||grams|
Moderate calorie deficit (22%)
|Calories to consume:||1581||kcal|
|Your fat intake should be:||134||grams|
Large calorie deficit (33%)
|Calories to consume:||1358||kcal|
|Your fat intake should be:||109||grams|
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
|Calories to consume:||2231||kcal|
|Your fat intake should be:||206||grams|
|100||kcal', 'ketocist-addon' ); ?>||275||kcal||1856||kcal|
Calorie surplus (15%)
|Calories to consume:||2332||kcal|
|Your fat intake should be:||218||grams|
Calorie surplus (20%)
|Calories to consume:||2434||kcal|
|Your fat intake should be:||229||grams|
Custom adjustment (0%)
|Your BMR is:||1536||kcal|
|Calories to consume:||2028||kcal|
|Your fat intake should be:||184||grams|
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