How can I start a keto diet successfully? What should I expect when beginning a keto diet? How do I maintain ketosis on a keto diet plan?

Understanding the Keto Diet

Ketogenic diets, a subset of low-carb diets, have been around for decades, helping individuals achieve weight loss and manage conditions like diabetes and epilepsy. The key to a ketogenic diet is the process of ketosis, where the body shifts its metabolism to burn fat for fuel instead of carbs and sugar. This metabolic state is facilitated by restricting carb intake and increasing healthy fat consumption.

The Macronutrient Breakdown of a Keto Diet

A well-constructed keto diet follows a specific macronutrient breakdown:

• 60-70% fat: Keto diets replace the calories typically coming from carbs with an increase in healthy fats from sources like olive oil, coconut oil, eggs, avocados, cheese, and fish.
• 20-30% protein: Consuming an adequate amount of protein is crucial to provide the liver with amino acids, which help create new glucose for cells and organs that can’t use ketones as fuel. Eating too much protein can suppress ketosis, but not enough can lead to muscle mass loss.
• 5-10% carbs: On a keto diet, you’ll limit your net carb intake to 20-40 grams per day, ensuring that the carbs you do consume come from nutrient-dense foundation vegetables.

A 7-Day Keto Diet Plan for Beginners

This sample 7-day keto diet plan, with an average of 20.5g net carbs per day, will demonstrate how to eat right, not less, with Atkins keto while enjoying a variety of satisfying foods.

Day 1: Monday

Total net carbs: 20.7g

• Breakfast: Eggs Scrambled with Sautéed Onions and Cheddar Cheese (4.6g net carbs)
• Snack: Atkins Peanut Butter Fudge Crisp Bar (2g net carbs)
• Lunch: 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing (5.8g net carbs)
• Snack: 3/4 medium zucchini cut into sticks and 2 oz provolone cheese (4.5g net carbs)
• Dinner: Baked Catfish with Broccoli and Herb-Butter Blend (3.8g net carbs)

Keto Tip of the Day

Low-carb diets like Atkins keto have a diuretic effect, so make sure you’re drinking at least 6 to 8 glasses of water each day. Not consuming enough water, especially when starting a new low-carb diet, can lead to constipation, dizziness, and sugar/carb cravings. Also, make sure to add extra salt to your diet to ensure you’re getting enough electrolytes. Try sipping on full-sodium broth or adding a little extra salt to your food.

Day 2: Tuesday

Total net carbs: 20.1g

• Breakfast: Atkins Frozen Farmhouse-Style Sausage Scramble (5g net carbs)
• Snack: 1 cup sliced red bell pepper with 2 Tbsp ranch dressing (4.4g net carbs)
• Lunch: 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes (5.4g net carbs)
• Snack: 1 stalk celery with 2 Tbsp cream cheese (2.2g net carbs)
• Dinner: 7 oz bone-in pork chop with Cauliflower-Cheddar Mash (3.2g net carbs)

Keto Tip of the Day

Getting regular exercise can help you achieve and maintain ketosis by aiding your body in using up its carbohydrate stores. If you’re new to the low-carb lifestyle, start with low-intensity movement like yoga and walking. Once you feel more energized, add in some high-intensity exercise a few days a week.

Day 3: Wednesday

Total net carbs: 19.7g

• Breakfast: Spinach and Swiss Cheese Omelet (2.9g net carbs)
• Snack: Atkins Strawberry Shake (1g net carbs)
• Lunch: Grilled chicken over baby spinach, tomato, and avocado salad (6g net carbs)
• Snack: 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spears (2.2g net carbs)
• Dinner: Beef Sautéed with Vegetables Over Romaine (7.6g net carbs)

Keto Tip of the Day

If you’re new to a low-carb lifestyle, you might experience the “keto flu,” a temporary side effect characterized by headaches, weakness, and poor concentration. Don’t give up! Electrolytes and water are quickly depleted on a keto diet, so make sure to stay hydrated and replenish your electrolytes by adding extra salt to your food or sipping on full-sodium broth.

7-Day Keto Diet Plan

Ketogenic diets—a subset of low carb diets—have been around for decades, with different forms of ketogenic diets being used to help facilitate weight loss and manage conditions like diabetes and epilepsy. 1 Ketosis is when your metabolism starts to burn fat for fuel instead of carbs and sugar, and during this metabolic shift, the liver also produces ketones in a process known as ketogenesis. 2 Atkins 20^® or Atkins 40^® are ketogenic diets, but unlike the standard keto diet, these versions of Atkins are less restrictive because as you climb the carb ladder, you get more food choices and a better balance of macronutrients. 3

With Atkins 20^®, net carbs are restricted to 20g or fewer per day for a two-week induction phase to guarantee that ketosis is achieved, before gradually adding small amounts of net carbs back into your diet. Consuming a well-constructed keto diet that’s low in carbs, moderate in protein, and high in healthy fats—as you do on Atkins 20^® or Atkins 40^®—has shown to be safe and effective. 4 Typical of Atkins 20^®, this 7-day keto plan is broken down as follows:

• 60–70% fat: Keto diets replace the calories that typically come from carbs with an increase in the percentage of calories coming from fat. 5 But not all fat is created equal. Reach for healthy fats from high-quality plant and animal sources, such as olive oil and coconut oil as well as eggs, avocados, cheese, and fish.
• 20–30% protein: Following a keto diet requires eating an adequate amount of protein to supply your liver with amino acids, which help make new glucose for the cells and organs in your body that can’t use ketones as fuel. Eating too much protein can suppress ketosis, but not consuming enough can lead to a loss in muscle mass. 6
• 5–10% carbs: On a keto diet like Atkins, you’ll limit your net carb intake to 20 to 40 grams per day. To ensure you’re getting all of your required nutrients, especially fiber, it is important that the carbs you do eat come from vitamin and mineral-rich foundation vegetables.

Most people can consume up to 50g total carbohydrates per day and maintain ketosis. 7 This sample 7-day keto diet plan, with an average of 20.5g net carbs per day, will show you how to eat right, not less, with Atkins keto while still enjoying a variety of satisfying foods.

Day 1: Monday

Total net carbs: 20.7g

• Breakfast (4.6g net carbs): Eggs Scrambled with Sautéed Onions and Cheddar Cheese
• Snack (2g net carbs): Atkins Peanut Butter Fudge Crisp Bar
• Lunch (5.8g net carbs): 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing
• Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheese
• Dinner (3.8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend

Keto tip of the day: Low carb diets like Atkins keto have a diuretic effect, 8 so make sure you’re drinking at least 6 to 8 glasses of water each day. Not consuming enough water—especially when starting a new low carb diet—can lead to constipation, dizziness, and sugar/carb cravings. Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes. Try sipping on full-sodium broth or adding a little extra salt to your food.

Day 2: Tuesday

Total net carbs: 20.1g

• Breakfast (5g net carbs): Atkins Frozen Farmhouse-Style Sausage Scramble
• Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
• Lunch (5.4g net carbs): 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes
• Snack (2.2g net carbs): 1 stalk celery with 2 Tbsp cream cheese
• Dinner (3.2g net carbs): 7 oz bone-in pork chop with Cauliflower-Cheddar Mash

Keto tip of the day: Keto tip of the day: Get moving! Exercising regularly can help you achieve ketosis by aiding your body in using up its carbohydrate stores. 9 It’s normal to feel a bit sluggish when starting a keto diet, so if you’re new to the low carb lifestyle, stay active with low-intensity movement like yoga and walking. When you’re feeling more energized, add in some high-intensity exercise a few days a week.

Day 3: Wednesday

Total net carbs: 19.7g

• Breakfast (2.9g net carbs): Spinach and Swiss Cheese Omelet
• Snack (1g net carbs): Atkins Strawberry Shake
• Lunch (6g net carbs): Grilled chicken over baby spinach, tomato, and avocado salad
• Snack (2.2g net carbs): 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spears
• Dinner (7.6g net carbs): Beef Sauteed with Vegetables Over Romaine

Keto tip of the day: If you are new to a low carb lifestyle, you might start to come down with what’s known as the keto flu. A term coined by the keto community, this is a temporary side effect experienced by some people when they start the keto diet. 10 If you are experiencing headaches, weakness, and poor concentration, don’t throw in the towel! Electrolytes and water are quickly depleted when you first start a keto diet, so make sure you are drinking plenty of water and consuming a little extra sodium and potassium. It also helps to get adequate sleep and make sure you are eating plenty of healthy fats.

Day 4: Thursday

Total net carbs: 19.3g

• Breakfast (4.7g net carbs): Cheese and Spinach Omelet Topped with Avocado and Salsa
• Snack (1g net carbs): Atkins French Vanilla Shake
• Lunch (6g net carbs): Atkins Frozen Crustless Chicken Pot Pie
• Snack (2.2g net carbs): ½ medium zucchini cut into sticks and 1 oz monterey jack cheese
• Dinner (5.4g net carbs): 5 oz hamburger topped with 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, and 2 romaine lettuce leaves

Keto tip of the day: Craving something sweet? Whip up a decadent dessert with this easy recipe for Chocolate Pecan Pie Bites suitable for all Atkins phases. Note that one serving of this recipe will add 1.8g net carbs and 7.1g of fat to today’s menu. Browse Atkins extensive recipe database for more low carb dessert recipes.

Day 5: Friday

Total net carbs: 21. 9g

• Breakfast (2.6g net carbs): 2 large eggs, ¼ cup shredded cheddar, and 4 Tbsp Salsa Cruda
• Snack (2g net carbs): Atkins Cafe Caramel Shake
• Lunch (6.9g net carbs): Atkins Frozen Chili Con Carne with a side of 2 cups mixed greens and 2 Tbsp Italian Dressing
• Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
• Dinner (6g net carbs): Half of a California cobb salad with ranch dressing from California Pizza Kitchen

Keto tip of the day: It’s the end of the work week, so meet up with your friends or family for dinner! Living low carb doesn’t mean you have to cook every one of your meals. Stay on track when dining out by asking the restaurant for nutrition information, choosing meat and veggie dishes, opting out of starchy sides like mashed potatoes, and avoiding sugary condiments like BBQ sauce. And check out these other keto-friendly restaurants!

Day 6: Saturday

Total net carbs: 20. 7

• Breakfast (4.9g net carbs): Red Bell Pepper Filled with Creamy Eggs and Spinach
• Snack (1g net carbs): Atkins Strawberry Shake
• Lunch (2.5g net carbs): Tuna salad with 4 oz tuna, 2 stalks celery, 1 dill pickle spear, 2 Tbsp mayonnaise
• Snack (4.5g net carbs): 1 portobello mushroom cap, ¼ cup Salsa Cruda, and 1 oz pepper jack cheese
• Dinner (7.8g net carbs): 5 oz Italian sausage, ¼ medium onion sliced, and ½ red bell pepper sliced with a side of 2 cups baby spinach, ½ cup sliced mushrooms, and 2 Tbsp Blue Cheese Dressing

Keto tip of the day: If you’re feeling celebratory or are out on the town, enjoy a low carb drink without throwing off your week. One 3.5 ounce glass of dry red wine has 2.6g net carbs, and 1 ounce of bourbon has 0g net carbs. However, watch out for hidden carbs in mixers, and remember that these are additional carbs to today’s menu. You can easily keep track of your daily net carbs with the Atkins app or this guide.

Day 7: Sunday

Total net carbs: 20.8

• Breakfast (2.9g net carbs): Pumpkin Flax Pancakes
• Snack (1.7g net carbs): 5 whole snap peas and 2 oz cheddar
• Lunch (3.1g net carbs): 6 oz chicken breast over 2 cups Romaine hearts with 5 radishes and 2 Tbsp Creamy Italian Dressing
• Snack (3.2g net carbs): 2 stalks celery and 2 Tbsp cream cheese
• Dinner (9.9g net carbs): Baked Salmon With Charmoula Over Broccoli

Keto tip of the day: Head to the supermarket and meal prep for the upcoming week to stay on track with your low carb lifestyle! Switch things up by making some of your favorite meals with low carb ingredient swaps. And brush up on how to avoid the most common keto mistakes.

Atkins has even more diet plans and meal plans personalized for your lifestyle, as well as an incredible library of 1,000+ delicious low carb and keto recipes.

Evidence Based
PubMed Central, National Library of Medicine, 2003: A review of low-carbohydrate ketogenic diets

In response to the emerging epidemic of obesity in the United States, a renewal of interest in alternative diets has occurred, especially in diets that limit carbohydrate intake. Recent research has demonstrated that low-carbohydrate ketogenic diets can lead to weight loss and favorable changes in serum triglycerides and high-density lipoprotein cholesterol.

Evidence Based
PubMed Central, National Library of Medicine, 1983: The human metabolic response to chronic ketosis without caloric restriction: physical and biochemical adaptation

These findings indicate that the ketotic state induced by the EKD was well tolerated in lean subjects; nitrogen balance was regained after brief adaptation, serum lipids were not pathologically elevated, and blood glucose oxidation at rest was measurably reduced while the subjects remained euglycemic.

Further Reading
Everyday Health, 2018: What’s the Difference Between Keto and Atkins?

There are a lot of moving parts with Atkins and its four phases. The ketogenic, or “keto,” diet, on the other hand, promotes one way of eating for the entirety of the diet. You’ll cut your carbs down to about 5 percent of your daily intake. Seventy-five percent of your remaining calories will come from fat and 20 percent from protein….

Evidence Based
PubMed Central, National Library of Medicine, 2007: Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial

Weight loss was greater for women in the Atkins diet group compared with the other diet groups at 12 months, and mean 12-month weight loss was significantly different between the Atkins and Zone diets (P<.05)…a low-carbohydrate, high-protein, high-fat diet may be considered a feasible alternative recommendation for weight loss.

Evidence Based
PubMed Central, National Library of Medicine, 2021: Alternative Dietary Patterns for Americans: Low-Carbohydrate Diets

The decades-long dietary experiment embodied in the Dietary Guidelines for Americans (DGA) focused on limiting fat, especially saturated fat, and higher carbohydrate intake has coincided with rapidly escalating epidemics of obesity and type 2 diabetes…

Evidence Based
PubMed Central, National Library of Medicine, 2019: Effects of a Personalized VLCKD on Body Composition and Resting Energy Expenditure in the Reversal of Diabetes to Prevent Complications

The reversion of diabetes and the treatment of long-term obesity are difficult challenges. The failure mechanisms of rapid weight loss are mainly related to the wasting of lean mass. This single-arm study aims to evaluate the effects of a very low-calorie ketogenic diet (VLCKD) on body composition and resting energy expenditure in the short term reversal of diabetes mellitus Type 2…

Evidence Based
PubMed Central, National Library of Medicine, 2021: Alternative Dietary Patterns for Americans: Low-Carbohydrate Diets

The decades-long dietary experiment embodied in the Dietary Guidelines for Americans (DGA) focused on limiting fat, especially saturated fat, and higher carbohydrate intake has coincided with rapidly escalating epidemics of obesity and type 2 diabetes (T2D) that are contributing to the progression of cardiovascular disease (CVD) and other diet-related chronic diseases…

Evidence Based
PubMed Central, National Library of Medicine,  2019: Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes

People on ketogenic diets experience weight loss, because of lower insulin levels, a diuretic effect, and a decreased sense of hunger.

Evidence Based
PubMed Central, National Library of Medicine, 2021: The Effects of Exercise on β-Hydroxybutyrate Concentrations over a 36-h Fast: A Randomized Crossover Study

This study assessed β-hydroxybutyrate (BHB) concentration during a short-term fast and the degree to which an initial bout of exercise influences the rate of ketogenesis.

Evidence Based
PubMed Central, National Library of Medicine, 2020: Consumer Reports of “Keto Flu” Associated with the Ketogenic Diet

A commonly discussed side effect of KD in media and online forums is “keto flu,” a cluster of transient symptoms generally reported as occurring within the first few weeks of KD.

7-day keto diet plan & meals

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The keto diet continues to be a popular way of eating for people looking to lose weight, stabilize their blood sugar and insulin levels, and in some cases, reduce the risk of or even reverse type 2 diabetes. The keto diet makes these health improvements possible by limiting carbs and emphasizing a high intake of fat (up to 90% of your diet, in some cases). 

This change in macronutrient intake can teach your metabolism to burn fat, rather than sugars and carbohydrates, for energy. As a result, you may be able to burn the stored fat in your body more efficiently. This is known as ketosis, as your body is producing compounds known as ketones, rather than fat, for energy. When your blood ketone levels exceed 0.5 millimoles per liter, you have entered ketosis. 

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Whether you’ve been following the keto diet for years or you’re a beginner, this 7-day meal plan will help to give you some direction about what to eat for breakfast, lunch, and dinner on a low carb, high fat diet plan. Have a look at our guide to keto diet foods for what to eat if you’re struggling to get started

What you need to know before starting a keto diet

If you’re interested in starting a ketogenic diet, “it’s important to work with a dietitian to make sure you don’t miss essential nutrients or negatively impact your digestion, blood pressure, and social life”, according to Erin Kenney, registered dietitian and CEO of Nutrition Rewired.

Registered Dietitian

Erin Kenney is a registered dietitian from Boston who specializes in gastrointestinal disorders and sports nutrition. She has a Bachelor of Applied Science in Foods, Nutrition and Wellness Studies from the University of New Hampshire, and a Master’s degree in Nutrition Science from Framingham State University.

The keto diet is not for everyone. In particular, anyone living with a condition that affects their pancreas, liver, thyroid, or gallbladder or those with a history of disordered eating should speak to a medical professional before starting the keto diet. 

(Image credit: Getty Images)

What to eat on the keto diet

Kenney emphasizes that, for people following a ketogenic diet for weight loss, the balance of macronutrients is key. “Consuming even too much protein can throw someone out of ketosis. And the total daily allotment of carbohydrates to maintain ketosis is around 20-50 grams of net carbs for most people.”

According to Kenney, the best foods to maintain ketosis include fish, meat, poultry, dairy, eggs, non-starchy vegetables, berries, and oils. This includes fatty fish like salmon and mackerel, avocados, full-fat (unsweetened) dairy products, beef, and leafy and cruciferous vegetables like spinach, kale, broccoli, cauliflower, and brussels sprouts. Many types of fruit are high in carbohydrates, but berries, melons, and tomatoes are not so they’re more keto-friendly.

• Related: What fruits can you eat on keto?

Off-limit foods include higher carbohydrate fruits and vegetables (such as corn, beets, and sweet potatoes) and foods like sugary desserts, soda, wheat bread, crackers, and rice. 

Once you focus on higher-fat, lower-carb foods, designing a meal plan that will keep you in ketosis becomes easier than you might expect. We got Kenney’s recommendations for breakfasts, lunches, and dinners on a keto diet. Here are some of the suggestions she provides clients. 

Keto diet meal plan: Day 1

• Breakfast: Pancakes made with almond flour, eggs, and coconut milk served with fresh berries.  
• Lunch: BLT salad with grilled chicken, tomatoes, and bacon over chopped romaine and blue cheese dressing. 
• Dinner: Cabbage soup with sausage, greens, and melted parmesan.

(Image credit: Getty Images)

Keto diet meal plan: Day 2

• Breakfast: Full-fat coconut yogurt with mixed nuts and berries. 
• Lunch: Tuna salad in an avocado boat. 
• Dinner: Chicken parmesan with tomato sauce and zucchini noodles. 

(Image credit: Getty Images)

Keto diet meal plan: Day 3

• Breakfast: Toasted keto bread with avocado and smoked salmon
• Lunch: Taco salad with chopped lettuce, ground turkey, tomatoes, red onions, and shredded Monterey jack cheese. 
• Dinner: Broccoli-cheese soup.

(Image credit: Getty Images)

Keto diet meal plan: Day 4

• Breakfast: Keto granola with coconut milk. 
• Lunch: Lettuce wrap sandwich with romaine, turkey, cheese, tomato, and mayo. 
• Dinner: Spaghetti squash boats with shrimp, tomato sauce, and melted mozzarella.

(Image credit: Getty Images)

Keto diet meal plan: Day 5

• Breakfast: Scrambled eggs with creme fraiche and chives.
• Lunch: Pesto zucchini noodles with grilled chicken. 
• Dinner: Bun-less cheeseburgers with homemade aioli and bacon. 

(Image credit: Getty Images)

Keto diet meal plan: Day 6

• Breakfast: A breakfast sandwich with keto bread, bacon, fried eggs, and avocado. 
• Lunch: Cauliflower fried rice with chicken, eggs, and broccoli. 
• Dinner: Lettuce wraps with ground pork stir-fried with onions, soy sauce, and sriracha. 

(Image credit: Getty Images)

Keto diet meal plan: Day 7

• Breakfast: Smoothie with frozen strawberries, coconut yogurt, and coconut milk.  
• Lunch: Quiche made with ham, cheese, and spinach. 
• Dinner: Zucchini boats filled with Italian-flavored ground beef, sausage, and cheese. 

(Image credit: Getty Images)

Tips for following the keto diet

When following a ketogenic diet, the main goal is to eat minimal carbs and prioritize fats. It’s also important to eat enough protein to maintain muscle mass without overdoing it. 

Of course, not all fat is created equal. Whether you’re eating keto or not, it’s best to choose fats that are less processed to support heart and brain health. For example, olive oil is lower in omega-6 fats than canola oil. You do need some omega-6 fats to keep your body healthy, but too many can be pro-inflammatory. You can also enjoy butter on the keto diet, and grass-fed butter is often higher in nutrients, including omega-3 fatty acids and linoleic acid.

These days, it’s easy to find tasty swaps for the typical starchy foods you’ll have to skip on a keto diet. For example, instead of wheat pasta, you can try shirataki noodles or even pasta made from vegetables. Instead of sugary cereals, there are plenty of keto-friendly grain-free granolas made with roasted mixed nuts. 

You will also want to limit your alcohol intake, as your body processes alcohol before fat for fuel, which can prevent you from entering ketosis. Also, many alcoholic drinks (beer, excepted) contain sugar. In addition, because the initial stage of keto eating will cause your body to shed water weight, you’ll want to make an extra effort to stay hydrated. Drink plenty of water throughout the day to help aid in digestion, satiation, and overall wellbeing. Keeping one of the best water bottles to hand can help.

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Lizzy Briskin is a freelance writer focusing on food, health, lifestyle, travel, the outdoors and fitness. Her work has appeared in The Chicago Tribune, EcoWatch, Smart Mouth, Maed, Munchery, and more. She is also a chef, recipe developer and food photographer, having received professional culinary training at Cambridge School of Culinary Arts. Lizzy has lead a successful gluten-free and vegan food blog, and worked as a recipe editor in the meal kit industry.

Starter Keto Diet Plan

So you’ve decided to try out the high-fat, low-carb diet, better known as the ketogenic or keto diet. Whether you decide to lose weight, have more energy, or increase your endurance in training, we will tell you how to switch to a new diet easily and without mistakes.

Let’s just say that we are not big fans of restrictive diets, but if you are determined to try the popular diet for yourself and reduce the amount of carbohydrates in your diet as much as possible, heed the advice of nutritionists to avoid breakdowns, and most importantly, health problems.

Making your own keto diet plan is a feat, as a high-fat diet is not natural for most of us. This is especially difficult if you are a fan of plant foods and rarely include fatty and protein foods in your menu. Our experts will explain how to set yourself up for success, as well as share ideas for which products to choose in the store.

Make a diet plan

The first thing you should do is make a clear plan! “Never try to stick to a keto diet without serious preparation,” says Julia Stefansky, a dietitian. “Determine the start date for the new diet and prepare for the diet by reviewing your cabinet and refrigerator shelves, as well as purchasing the necessary products and nutritional supplements.”

The most common cause of breakdowns and failures is a monotonous diet. If you haven’t stocked your refrigerator with foods that meet dietitian recommendations, it will be extremely difficult for you to eat a varied diet.

It is important to make sure that everything is thought out to the smallest detail. In addition to your meal plan, enlist the help of your doctor to discuss your new diet with him, he may suggest that you check your cholesterol, vitamin D and other health indicators that may change during the keto diet. In some cases, a long-term keto diet can lead to certain nutritional deficiencies or elevated cholesterol levels.

When and how much to eat on a keto diet

What is attractive about this diet is the freedom of action – you do not have to count calories and eat by the clock, as with other diets. “Because your diet is based on fat and protein, you won’t get hungry and have enough energy,” says Josh Axe, MD, founder of DrAxe.com, bestselling author of Eat Dirt, and co-founder of Ancient nutrition. But this does not mean that you can eat without any restrictions. There is no need to worry too much about the calorie content of the diet, but you still need to control the amount of servings and the ratio of BJU!

“The correct ratio of macronutrients on a keto diet is 70% fat, 20% protein, and 10% carbohydrate,” explains Charles Passler, nutritionist and founder of Pure Change. – Each meal and snack should ideally correspond to this proportion. But studies have shown that the most important thing is not to exceed the amount of carbohydrates in the diet: your allowed maximum is 50 grams per day. In order to follow these recommendations, at first you will have to count what you eat, but once you get used to it, you can easily determine the ratio of BJU without accurate measurements, as they say “by eye”.

How many meals should be on a keto diet is up to you. Experts advise to distribute the daily diet into 3 meals and a couple of snacks. “This ensures that proteins and fats are evenly distributed throughout the day, which will give you a feeling of satiety and the energy you need,” Ax says. “But I advise you to listen to your body and focus on your own feelings of hunger and satiety. If you find yourself feeling better by eating five to six small meals throughout the day, stick with that diet. In short, do what works best for you.”

Finally, if you exercise regularly, you may need to make some adjustments to your diet according to your activity. “For the first one to two weeks, a temporary reduction in exercise can be beneficial as your body adjusts to the new diet,” says Passler. “In addition, on days of intense training, you can increase the amount of carbohydrates in the diet up to 100 grams.

Keto menu for the week

By trial and error, you will find out exactly what you like and what you don’t, and you can quickly make a meal plan for the day or week ahead.

Keto breakfast

Option 1. Omelet with spinach, mushrooms and feta. Keto coffee (with added fat, such as MCT or butter). “This breakfast is a good source of protein and healthy fats that will help you feel full to curb your morning sugar cravings,” comments Ax.

Option 2. A glass of whole milk, a serving of unsweetened yogurt mixed with a couple of tablespoons of full-fat sour cream, a few raspberries, and a teaspoon of chia seeds or walnuts. “This breakfast requires careful carb counting, as both yogurt and milk contain lactose, which is a carbohydrate,” Stefansky says.

Keto lunch

Option 1. Oven-baked salmon with broccoli. “This lunch consists of salmon, a fish high in heart-healthy fats, and broccoli, which is low in carbs but high in fiber,” Ax explains.

Option 2. Green salad with cherry tomatoes, bacon, avocado, cheese, pumpkin seeds and a low-carb, high-fat dressing such as ranch or blue cheese.

Option 3. Bowl with grilled chicken slices, cheese, pickled cucumber slices, hard boiled egg, a few cherry tomatoes and raw vegetables such as cauliflower or broccoli. “Sprinkle your plate with nuts — almonds or walnuts. And serve with guacamole,” Stefansky advises.

Keto Dinner

Option 1. Caesar salad with romaine lettuce, chicken breast, bacon and parmesan. “Rich in protein, this salad meal is perfect for ending the day,” Ax says. “Pair it with a dressing of olive oil and lots of cheese to increase the fat content of the dish.”

Option 2. Saute ground beef with onion and low carb tomato sauce. Serve with squash low-carb shirataki noodles. “To increase the fat content of a dish, sauté zucchini in olive oil or add additional garlic oil directly to the sauce,” Stefansky advises.

Option 3. Serve fried chicken with eggplant, yellow zucchini and garlic sauteed tomatoes in olive oil. Add with cream-based sauces to increase the amount of fat.

Snack options

Option 1. Green rolls with turkey and avocado. “Wrap slices of bacon, turkey, avocado in lettuce leaves.

Option 2 . Spread some cream cheese on the cucumber slices. “Cucumber is a great low-carb vegetable that pairs well with full-fat cream cheese,” Ax says.

Fat content of animal and vegetable products

Avocado – 23 g per medium fruit

Mostly monounsaturated fats. Avocado is a good source of lutein, an antioxidant that maintains visual acuity. Keep in mind that this berry is quite high in calories, eat no more than ¼ of the fruit at one meal and no more than ½ per day.