How does portion control impact the effectiveness of a ketogenic diet. What are the key principles of keto portion sizing. Why is mindful eating crucial even on a high-fat low-carb diet. How can you optimize your keto meals for sustainable weight management.

Understanding the Basics of the Ketogenic Diet

The ketogenic diet has gained immense popularity as a weight loss strategy in recent years. But what exactly is this high-fat, low-carb eating plan? At its core, the keto diet aims to shift your body’s primary fuel source from carbohydrates to fat, inducing a metabolic state called ketosis.

In ketosis, your body becomes incredibly efficient at burning fat for energy. This is achieved by drastically reducing carbohydrate intake and increasing fat consumption. The standard macronutrient breakdown for a ketogenic diet typically looks like this:

• 75% of calories from fat
• 20% of calories from protein
• 5% of calories from carbohydrates

This dramatic shift in macronutrients forces your body to adapt, leading to potential weight loss and other health benefits. However, it’s crucial to understand that simply following these macronutrient ratios doesn’t guarantee success. Portion control plays a vital role in the effectiveness of the ketogenic diet.

The Myth of Unlimited Fat Consumption on Keto

One common misconception about the ketogenic diet is that you can eat unlimited amounts of fat without consequences. This notion often leads to the belief that portion control is unnecessary on keto. However, this couldn’t be further from the truth.

While it’s true that fat is the primary macronutrient on a ketogenic diet, overconsumption can still lead to weight gain and other health issues. Why? Because even when in ketosis, the fundamental principle of weight loss remains unchanged: you must create a calorie deficit to lose weight.

Consuming excessive amounts of fat, even while restricting carbohydrates, can lead to an overall calorie surplus. This surplus will be stored as body fat, regardless of whether you’re in ketosis or not. Therefore, portion control is just as crucial on a ketogenic diet as it is on any other eating plan.

The Role of Satiety in Keto Portion Control

One advantage of the ketogenic diet is that high-fat foods tend to be more satiating than high-carb alternatives. This increased satiety can naturally lead to reduced calorie intake, making portion control somewhat easier. However, it’s still possible to overeat, especially when consuming calorie-dense foods like nuts, cheese, and fatty meats.

Implementing Effective Portion Control on Keto

Successfully implementing portion control on a ketogenic diet requires a combination of awareness, planning, and mindful eating. Here are some strategies to help you master keto portion sizes:

1. Use a food scale: Weighing your food is the most accurate way to track portions.
2. Learn to eyeball portions: Familiarize yourself with what proper portions look like on your plate.
3. Use smaller plates: This psychological trick can help you feel satisfied with less food.
4. Practice mindful eating: Pay attention to hunger and fullness cues, eating slowly and without distractions.
5. Plan your meals in advance: This helps ensure you’re hitting your macronutrient targets without overeating.

Remember, the goal is to consume enough fat to keep you satisfied and in ketosis, while still maintaining a calorie deficit for weight loss.

The Importance of Nutrient Density in Keto Portions

While the ketogenic diet focuses heavily on macronutrient ratios, it’s crucial not to overlook the importance of micronutrients. Nutrient density should be a key consideration when planning your keto portions.

Nutrient-dense foods provide a high amount of vitamins, minerals, and other beneficial compounds relative to their calorie content. On a ketogenic diet, some excellent nutrient-dense options include:

• Leafy greens (spinach, kale, Swiss chard)
• Fatty fish (salmon, mackerel, sardines)
• Avocados
• Nuts and seeds
• Eggs
• Organ meats

By focusing on these nutrient-dense foods, you can ensure that your reduced-calorie keto diet still provides all the essential nutrients your body needs to function optimally.

Balancing Macronutrients Within Keto Portion Sizes

While the ketogenic diet is high in fat, it’s important to remember that protein and carbohydrates still play crucial roles. Balancing these macronutrients within your portion sizes is key to maintaining ketosis and supporting overall health.

Protein Considerations

Protein is essential for maintaining muscle mass, especially when in a calorie deficit. However, consuming too much protein can potentially kick you out of ketosis through a process called gluconeogenesis, where excess protein is converted to glucose.

To strike the right balance, aim for moderate protein portions. A good rule of thumb is to include a palm-sized portion of protein with each meal. This typically equates to about 20-30 grams of protein per meal for most adults.

Carbohydrate Management

While carbohydrates are severely restricted on a ketogenic diet, the small amount you do consume should come primarily from non-starchy vegetables. These provide essential fiber and micronutrients without significantly impacting your blood sugar levels.

A typical keto meal might include 1-2 cups of low-carb vegetables, which usually amounts to 5-10 grams of net carbs. Remember, it’s the total carbohydrate intake over the day that matters, not just the amount in a single meal.

The Role of Intermittent Fasting in Keto Portion Control

Intermittent fasting (IF) is often paired with the ketogenic diet as both approaches can promote ketosis. IF can also be a useful tool for managing portion sizes and overall calorie intake.

Common intermittent fasting protocols include:

• 16/8 method: Fasting for 16 hours and eating within an 8-hour window
• 5:2 diet: Eating normally for 5 days and restricting calories to 500-600 for 2 non-consecutive days
• Eat-Stop-Eat: Incorporating one or two 24-hour fasts per week

By limiting the time window in which you eat, intermittent fasting can naturally reduce overall calorie intake. This can make it easier to maintain a calorie deficit while still enjoying satisfying portions during eating periods.

However, it’s important to note that intermittent fasting isn’t necessary for success on a ketogenic diet. It’s simply another tool that some people find helpful for managing their food intake.

Adapting Keto Portion Sizes for Different Goals

While weight loss is a common goal for those following a ketogenic diet, it’s not the only reason people choose this eating style. Your portion sizes and overall calorie intake should align with your specific goals.

Keto for Weight Loss

If weight loss is your primary goal, you’ll need to create a calorie deficit. This means your portions should be carefully controlled to ensure you’re consuming fewer calories than you’re burning. Use a calorie tracking app or consult with a nutritionist to determine the appropriate calorie target for your weight loss goals.

Keto for Maintenance

Once you’ve reached your goal weight, you’ll need to adjust your portions to maintain your weight. This typically involves increasing your calorie intake to match your energy expenditure. You may find you can eat slightly larger portions while still staying in ketosis.

Keto for Athletic Performance

Athletes following a ketogenic diet may need larger portions to fuel their intense training. This could involve increasing overall calorie intake while still maintaining ketogenic macronutrient ratios. Working with a sports nutritionist can help ensure you’re meeting your energy needs without compromising ketosis.

Common Pitfalls in Keto Portion Control

Even with the best intentions, it’s easy to fall into certain traps when it comes to portion control on a ketogenic diet. Here are some common pitfalls to watch out for:

1. Overconsuming calorie-dense foods: Foods like nuts, cheese, and fatty meats are easy to overeat. Be mindful of your portions, especially with these high-calorie options.
2. Neglecting vegetables: While low in calories, vegetables are crucial for fiber and micronutrients. Don’t skimp on your veggie portions.
3. Relying too heavily on processed keto foods: Many commercial “keto-friendly” products are calorie-dense and easy to overeat. Focus on whole, unprocessed foods for the majority of your diet.
4. Ignoring hunger and fullness cues: Just because a food is “keto-friendly” doesn’t mean you should eat it past the point of fullness.
5. Not accounting for hidden carbs: Small amounts of carbs from sauces, spices, and other sources can add up. Be diligent in tracking all your food intake.

By being aware of these potential pitfalls, you can take proactive steps to avoid them and stay on track with your ketogenic diet goals.

Tools and Techniques for Mastering Keto Portion Control

Successfully managing portion sizes on a ketogenic diet often requires some tools and techniques. Here are some practical strategies to help you master keto portion control:

1. Use Measuring Tools

Investing in a food scale and measuring cups can be incredibly helpful, especially when you’re first starting out. These tools allow you to accurately measure your food, ensuring you’re sticking to appropriate portion sizes.

2. Utilize Visual Guides

Once you’re more familiar with proper portion sizes, you can use visual guides to estimate portions. For example:

• A serving of meat should be about the size of your palm
• A serving of cheese is about the size of your thumb
• A serving of nuts should fit in the palm of your cupped hand

3. Meal Prep

Preparing your meals in advance allows you to control portions more easily. You can measure and package appropriate serving sizes, making it simple to grab and go throughout the week.

4. Use Smaller Plates

This psychological trick can help you feel more satisfied with smaller portions. A full small plate feels more satisfying than the same amount of food on a large plate.

5. Track Your Food Intake

Using a food tracking app can help you stay accountable and ensure you’re hitting your macronutrient targets without overeating. Many apps have extensive databases of foods, making it easy to log your meals and snacks.

6. Practice Mindful Eating

Pay attention to your food while eating. Eat slowly, chew thoroughly, and stop eating when you feel satisfied, not stuffed. This can help prevent overeating and improve your overall relationship with food.

Remember, mastering portion control is a skill that takes time and practice. Be patient with yourself as you learn to navigate appropriate portion sizes on your ketogenic journey.

The Long-Term Sustainability of Keto Portion Control

As with any dietary approach, the long-term sustainability of the ketogenic diet depends largely on your ability to maintain appropriate portion control. While the high-fat nature of the diet can promote satiety, making it easier to stick to in the short term, it’s crucial to develop sustainable habits for long-term success.

Here are some strategies for maintaining keto portion control over the long haul:

1. Regularly reassess your needs: As your weight and activity levels change, so too will your calorie and macronutrient needs. Regularly reassess and adjust your portions accordingly.
2. Focus on whole foods: While it’s okay to enjoy the occasional keto treat, centering your diet around whole, nutrient-dense foods will make it easier to manage portions and meet your nutritional needs.
3. Listen to your body: Learn to distinguish between true hunger and other triggers for eating. This skill will serve you well in maintaining appropriate portion sizes long-term.
4. Plan for social situations: Eating out or attending social gatherings can be challenging when trying to control portions. Having strategies in place for these situations can help you stay on track.
5. Be flexible: While consistency is key, it’s also important to allow for some flexibility in your approach. This can help prevent feelings of deprivation and make your ketogenic lifestyle more sustainable.

Remember, the goal is to find a way of eating that supports your health and well-being in the long term. This may involve adjusting your approach over time as you learn what works best for your body and lifestyle.

Addressing Common Questions About Keto Portion Control

As you navigate the world of ketogenic eating and portion control, you may encounter some common questions and concerns. Let’s address some of these:

Can I eat unlimited fat on keto?

No, you cannot eat unlimited fat on keto and expect to lose weight. While fat is the primary macronutrient on a ketogenic diet, overconsumption can still lead to weight gain. Portion control remains crucial for weight management, even on a high-fat diet.

How do I know if I’m eating too much protein?

Excessive protein intake can potentially kick you out of ketosis through a process called gluconeogenesis. Signs that you might be consuming too much protein include difficulty getting into or staying in ketosis, unexpected weight gain, or increased hunger. If you’re concerned, consider tracking your protein intake and adjusting as necessary.

Do I need to count calories on keto?

While some people find success on keto without explicitly counting calories, many find that tracking their intake, at least initially, helps them understand appropriate portion sizes and maintain a calorie deficit for weight loss. As you become more familiar with keto-friendly portions, you may be able to rely less on calorie counting.

How can I control portions when eating out?

Eating out on a ketogenic diet can be challenging, but there are strategies you can employ:

• Research the menu beforehand and plan your meal
• Ask for substitutions (e.g., vegetables instead of starchy sides)
• Consider sharing a meal or taking half home
• Be mindful of hidden carbs in sauces and dressings

Is it normal to feel less hungry on keto?

Many people report feeling less hungry on a ketogenic diet due to the satiating nature of fat and the stabilizing effect on blood sugar levels. However, it’s still important to ensure you’re consuming enough calories and nutrients to support your health and activity levels.

By addressing these common questions and concerns, you can approach keto portion control with greater confidence and understanding. Remember, everyone’s journey is unique, and what works best for you may require some experimentation and adjustment over time.

Everything You Need to Know About The Keto Diet and Portion Control – NuTrail

By now, unless you have been living under a rock, you have heard the news that the keto diet is the ultimate pathway to weight loss.

“It’s a miracle! Lose weight by eating bacon and cheese!”

Is it the truth? Can you load up on fatty foods and eat your way to a trimmer waistline?

Well, the short answer is yes.

But the yes is qualified by the fact that to lose weight on the keto diet, you still need to practice portion control. To lose weight on any diet, you need to operate on a calorie deficit.

That means that you need to consume less than you burn to tap into your… ahem… reserves. (Love handles, muffin top, saddlebags, and jelly belly donut, we are talking to you).

While keto may help you do this because eating a high-fat diet may help you stay feeling full for longer, it is not a miracle per se. It is science. Read on to learn more about the keto diet, how it works, and how portion control is still key for weight loss.

NuTrail — Keto Granola, Biscuits, Bread and Baking Mixes

The keto diet has been deemed somewhat of a miracle for weight loss, but is portion control important on a ketogenic diet?

Can you even stay in keto without portion control?

Simply put, you cannot lose weight or maintain your health without exercising appropriate portion control with your food intake.

If you are overeating, you will never see results, whether or not you are on the keto diet.

To stay healthy, you must focus on feeding yourself to fuel your body, being mindful to only eat when you need food, not because there is food available to you.

Portion control is just as important on the keto diet (if not more) than on any other diet.

Keto is short for ketosis, a metabolic state in which your body fuels itself with fat.

This is instead of fueling itself from glucose (which is a fancy schmancy word for sugar).

How do you achieve ketosis?

Well, the answer is simple (which is not to be confused with easy).

You must restrict your intake of carbohydrates and consume primarily fat.

You see, your body metabolizes everything you eat (literally, everything) as one of three types of macros.

NuTrail — Keto Granola, Biscuits, Bread and Baking Mixes

It will either be consumed as a carbohydrate, fat, or protein.

On the keto diet, your goal is to consume 75% fat (helloooo bacon), 20% protein, and a mere 5% carbohydrates, which, as you get going with tracking macros, you will come to realize will be basically only from non-starchy vegetables.

You can go ahead and kiss your pizza, pasta, rice, and French fries goodbye. See? We said it was simple but not easy.

Here’s the kicker.

Those percentages are only one piece of the puzzle.

The other (very important) piece of the diet is portion control. Regardless of whether or not you restrict carbs and eat mostly fat, you will not lose weight if you are overfeeding yourself.

Yes, it is. In fact, portion control is essential when you are on any diet (or no diet at all). Let us put this plainly for you. Portion control is just an important part of simply being a human. Or at least a healthy one.

Think about our history as a species. Before we were able to walk into a grocery store (or drive through a fast-food restaurant, or gasp… grab candy and junk food from the gas station), we had to rely on our survival instincts as hunter-gatherers.

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That meant we had to literally hunt and gather our food. We were not sitting around tables indoors eating gigantic plates of food until we had to unbutton our jeans, felt sick, and hated ourselves, whining about how fat we look to all our friends.

Oh no. We were more likely walking for miles (maybe for days at a time) only to happen upon a lucky patch of berries that would have to hold us over for another long period.

When we found meat, it was in the form of a living animal that needed to be hunted, skinned, prepared, and shared with everyone we knew. It was a treat, not a given.

Talk about portion control. It was built into our existence by necessity. Sugary condiments? Nope. Grains? Nope. Legumes? Nerrrp.

So, what is with portion control on the keto diet? Is portion control important on the ketogenic diet? Well, again, it is.

The premise of filling up on fats is just that. Fat is very filling. It takes a long time for your metabolism to break it down, so it makes you feel full very fast (as in, without eating a ton of it), and keeps you feeling full for longer than other types of foods.

Is it still possible to overeat fat? You bet your bottom string cheese it is! Not only is it possible to overeat fat, but it can also be dangerous.

It is not necessarily healthy to flood your system with excessive amounts of fat.

Your heart health and cholesterol levels may need some attention if you are overfeeding with fat. Enter portion control!

NuTrail — Keto Granola, Biscuits, Bread and Baking Mixes

Portion control is not only essential for weight loss but also overall health. Did you know that your stomach is only as big as your two hands cupped together?

That means that no meal that you ever eat should exceed the volume of your two hands together, no matter what you are eating. (Yes, even healthy things like vegetables and salads can be more than you need.)

In the western world, we also tend to eat as a means of socializing. Food is an event. It is a reason to gather.

And hey, there is nothing wrong with that. But it would help if you focused on how you are feeling and only eat when you are hungry. Also, most people do not need three huge meals a day unless they are some kind of cardio-centric athlete.

Eating three meals a day is nothing more than an arbitrary societal construct. If you are going to eat three whole meals, make sure that you are exercising portion control by not overeating and that whatever is on your plate is nutrient-rich to fuel your body (not just to taste flavors).

An easy way to get a grip on portion control is by eating your food on smaller plates.

NuTrail — Keto Granola, Biscuits, Bread and Baking Mixes

Typical dinner plates in our culture are enormous. Your stomach is not that big, and you do not need an entire dinner-sized plate of food to feel full.

If you are dining out at a restaurant, you can ask your server to plate only half of your meal and to bring the other half packed in a to-go container.

That way, you won’t be tempted.

Another way to exercise portion control is by drinking water. Before your meal, drink as much water as possible. Also, fill a whole glass of water with your meal and take sips of it in between bites.

Water is actually very filling and will help you to eat smaller portions.

If you have time to meal prep each week, consider using a scale to weigh out proper portions for each item you plan to eat.

You can also plan and prep your meals with portion control containers. Amazon offers a myriad of different options.

If meal prepping isn’t your jam, that is okay. You can also educate yourself and re-train your appetite by simply reading food labels more carefully.

We often consume entire packages of items because we didn’t realize that a package is three or more servings.

NuTrail — Keto Granola, Biscuits, Bread and Baking Mixes

For example, did you know that the average box of mac and cheese contains 3. 5 servings? If you have ever eaten an entire container by yourself, you may understand the shame that follows.

The reason is that you neglected to exercise portion control. Don’t worry, it is an easy fix.

Lastly, the easiest way to practice portion control is simply to stop eating when you are no longer hungry.

We do not mean to stop eating when you are full. Those are not the same thing. You see, there is a delay from the time that it takes for food to fill your stomach to the time it takes your body to relay that information to your brain.

By all means, if you are legitimately hungry, eat.

Feed yourself to fuel yourself. Nourish yourself. But when that sensation dissipates, as it will after an appropriate portion, simply stop eating.

Here’s How & What To Eat on the Keto Diet

Remember when you were younger and learned about the food pyramid?

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This triangular-shaped diagram of food groups helped you visualize exactly how many servings of each macro you were supposed to eat every day

The bad news is the traditional food pyramid is built on a bed of quick-digesting, unhealthy carbs.

So is there a keto food pyramid you can use to learn the same ideas?

If you’ve been struggling with what to eat to reach ketosis, you’re not alone.

Completely reversing the way you’ve been eating your entire life is often the most challenging part about starting a keto diet.

But this doesn’t have to be the case — and after today, it won’t be.

In this guide, I’ll show you a handy cheat sheet we like to call the Perfect Keto Food Pyramid to help you plan your diet in a healthy, keto-friendly way.

Since most of us are visual learners, you can study this image to get a better idea of how to strike the right balance of food groups to reach and maintain ketosis.

Here’s what else I have in store for you today:

• Tips for using the PK Keto Food Pyramid
• How to determine your individual needs
• Strategies for figuring out what to eat on keto

To start, let’s go over the basics of the pyramid.

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How to Use the Perfect Keto Food Pyramid

While a food pyramid seems straightforward enough, our Keto Food Pyramid is a bit different.

Each of the six tiers are filled with foods you should be eating on a ketogenic diet.

If you take a look at the pyramid below, you’ll notice it’s inverted or upside-down compared to the traditional one. This top heavy layer is done purposefully.

The food groups at the top are those which should make up the majority of your diet.

As for the ones all the way at the bottom, these foods should still be included in your diet, but in much smaller quantities.

Let’s go over each level of the keto food pyramid now.

First and Foremost: How to Reach Your Fat Intake

The majority of your calories (70–80%) should come from healthy fats (the top two tiers of the pyramid).

The best fat sources on keto include:

• Grass-fed butter
• Ghee
• Coconut oil
• MCT oil (powder options work well too)
• Flaxseed oil
• Avocado oil
• Sesame oil
• Fish and krill oil
• Fatty cuts of grass-fed beef and red meat
• Fatty fish like tuna, salmon and mackerel
• Pumpkin seeds
• Chia seeds
• Flaxseeds

You’ll notice full fat dairy and nuts, which are usually associated with being high fat, aren’t included in this list. Since these may contain extra carbs, they’re closer to the bottom of the PK Food Pyramid as you’ll see later.

Do you know what 30g of fat looks like? Check out this guide to find out!

Another point to consider when it comes to choosing your fat is where it’s sourced from.

Your meat should be grass-fed, your fish wild-caught from sustainable fisheries and your oils should be stored and used properly so they can maintain their structural integrity (i.e., so you can reap all the benefits).

Knowing where your food is coming from ensures you’re not also loading up on unnecessary chemicals, antibiotics or hormones that come with commercial low-quality meat sources.

Even if you eat a healthy keto diet, yet you’re still consuming hormone-filled meats, you’re doing your health a disservice.

This is the one area where you don’t want to be cheap.

If you have to cut corners, save on your Starbucks and start making your own Bulletproof coffee and you’ll have enough spare change to upgrade to high-quality fat sources.

Not only is that better for your wallet, it will help you hit your macro and health goals with ease.

Now let’s take a look at protein as it relates to the pyramid.

Meeting Your Protein Requirements

You may have noticed a good portion of the fat sources I just mentioned are also rich in protein too.

This means you can cross off multiple macronutrients in just those foods alone.

But when it comes to protein on keto, there’s a huge misconception that this way of eating is high in both fat and protein.

That’s not the case at all.

A standard keto diet, with the exception of a high-protein version, means only a moderate amount of protein is consumed.

On a ketogenic diet, only 20–25% of your calories come from protein, which is less than or equal to a quarter of your total daily calories.

So if you’re new to keto and you’ve been doing a 50/50 split with protein and fat, it’s no wonder you haven’t reached ketosis yet.

This is another one of the most common mistakes people make in the early stages of keto.

And that’s why I’m placing so much emphasis here; it’s essential you get this balance right or ketosis won’t be in your reach.

Use your results from the macronutrient calculator (more on this later!) to see just how much protein you need; then make sure you’re hitting your targets each day, without going over them.

Ideal sources of protein falling under the second tier category of Lean Meat, Fish and Eggs on the keto pyramid include:

• Shrimp
• Scallops
• Cod
• Halibut
• Mahi
• Oysters
• Clams
• Crab
• Mussels
• Lobster
• Chicken
• Salmon
• Eggs
• Cold cuts

Keep in mind, that doesn’t mean you should shy away from fatty cuts of meat either. Quite the opposite. However, these shouldn’t become your everyday go-to’s.

A healthy balance will include a mix of fatty and lean cuts of meat.

Some fattier cuts still rich in nutrients include:

• Organ meat (hearts, liver, tongue and kidney)
• Steak
• Veal
• Lamb
• Cured meats like salami and pepperoni

To give you an idea, an average keto meal may only involve 3–5 oz. of protein.

This portion will depend on your individual needs and what you determine when you count your macros.

To learn more about how much protein is necessary on a keto diet, check out this guide.

Up next, you’ll find out how to manage those pesky carbs on keto.

The Tipping Point: How to Stay Under Your Carb Allowance

On keto, your smallest macronutrient is always carbs, which is why it’s much lower on the Keto Food Pyramid.

But that doesn’t mean you should pay any less attention to them.

In fact, if you don’t pay enough attention to where you’re at carb-wise during the course of the day, you won’t reach ketosis.

For most people to enter and stay in ketosis, a range of 20-50 grams of net carbs per day is a good goal to aim for.

One of the most noticeable differences between the Keto Food Pyramid carbs and the MyPlate version on the Standard American Diet (SAD) is that carbs aren’t listed as grains, breads and pastas.

To keep carb counts as low as possible, you should be getting small amounts of carbs from veggies like broccoli, cauliflower and asparagus.

Many vegetables under the Non-Starchy Vegetables tier of the pyramid have very low net carb numbers, meaning you can get plenty of volume without ruining your daily macro budget.

For a better idea of what 30 grams of carbohydrates looks like, check out this guide.

The last two tiers of the pyramid are for dairy and nuts and berries, which I’ll dive into next.

What About Dairy on Keto?

If you’re someone who likes cheese, the good news is that you can enjoy it on keto, as long as you choose the right kinds and you practice portion control.

You’ll notice dairy towards the bottom of the pyramid and that’s also done for good reason: dairy is not something you want to load up on.

In the case of milk, there’s close to 13g of carbs in just one glass alone[*].

But consuming dairy can help you reach your fat and protein goals for the day so it’s not necessarily bad when eaten in moderation.

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With that said, if you are going to enjoy dairy on a keto diet, reach for these sources:

• Grass-fed butter
• Ghee
• Heavy whipping cream
• Fermented yogurts, Greek yogurt, and kefir
• Sour cream (full fat)
• Hard cheeses (parmesan, gouda, blue cheese)
• Soft cheeses (whole mozzarella, brie, monterey jack)

And for readers who don’t like dairy, you can opt out of this category altogether without jeopardizing your chances of reaching ketosis.

To learn more about dairy on keto, make your way over to this guide when you’re finished here.

This brings us to the very tip of the pyramid.

Go Easy On Nuts And Fruit

Certain nuts and fruit can be beneficial on keto, but in both cases, they must be accounted for in your daily macro budget.

And, as with everything, you’ll need to choose your sources wisely.

This is why you’ll find nuts and berries all the way at the bottom of the pyramid (read: you don’t need much).

Yes, most nuts are rich in fat and/or protein.

But many also deliver a side of carbs. So without the right portion control, you can easily go over budget within minutes.

The best nut to choose on keto is macadamia, hands down.

Not only are they 75% fat (a whopping 21.2 g of fat) per serving, they’re also an ideal low carb snack since they only set you back 2g of carbs.

More keto-friendly nuts include:

• Pecans
• Brazil nuts
• Walnuts
• Hazelnuts
• Pine nuts
• Almonds
• Pistachios
• Chestnuts

The nuts at the top of that list (pecans to hazelnuts) are lower in carbs than the ones towards the end (pine nuts to chestnuts).

Nut butters are also a convenient option for busy people, but heed caution! A serving is only two tablespoons so watch the sugar and carbs in that very small portion.

At just the right amount, nuts and nut butters deliver a healthy serving of fats, protein and micronutrients.

Fruit shares this same characteristic: a small amount of the right kind packs an antioxidant-rich boost for your health while too much natural sugar can ruin your chances of reaching ketosis.

Blackberries, raspberries, strawberries and blueberries are some of the best fruits to consume on keto.

Not only are they rich in powerful anti-inflammatory vitamins, they’re also lower in net carbs than tropical fruits like bananas and oranges — again, as long as you portion them out right.

Check out the net carbs in just 1 cup:

• 6g in blackberries
• 7g in raspberries
• 8g in strawberries
• 17g in blueberries

To learn more about the difference between total carbs and net carbs, check out this guide.

That wraps up each level of the Keto Food Pyramid.

But just remember this is an ideal balance; the kind you achieve when you make your own foods at home and have a better level of control over what you’re eating.

You should aim to eat this way everyday, but if you stick to the Keto Food Pyramid 90% of the time (and never go above your carb or protein macros), you should be better than okay.

Now, before you go run out with your handy cheat sheet of keto foods, there’s one more huge component to consider here: how much of each macro is right for you.

Stay with me. I’ll keep this super simple.

Determining Your Individual Needs

Consider the Keto Food Pyramid a tool to help you reach your keto and body goals.

It’s not a magic pill or a quick fix.

For it to work properly, you need to tailor your diet to your specific lifestyle and the goals you’re trying to achieve. That’s the only way it’s going to have the potential to work for you.

If you don’t give your body the right fuel, in the right quantities, you’re not going to feel your best.

And you can forget about reaching ketosis.

Let me explain.

If you decide to buy a sports car like a Lamborghini, but instead of filling it with premium gas like it requires only use the basic stuff, do you think it’s going to run right?

Even if it does, what happens if you don’t put enough gas in the tank? Will it take you very far?

This is how you should look at feeding your body. Your body is a powerful machine that needs the right fuel in the right quantities to go the distance and function well.

And if you want to feel better and reap all the benefits of a keto diet, this is not a rule you can tread lightly on.

So to help you out, here’s how to figure out how much of each macro you need:

Step 1: Understand the Macro Breakdown

Even if you hate math, you can still figure out your macro needs without it being a struggle.

The first step is simple.

On a keto diet, you want your macronutrients to be around:

• 70% to 80% fats
• 20% to 25% protein
• 5% to 10% net carbs

But the specifics of how many grams of each food group you need depends on several factors such as your age, gender, body goals and activity levels.

The next step is determining your calorie needs.

Step 2: Nail Down Your Calories

One of the most common mistakes people make when starting out on a keto diet with a weight loss goal in mind is not figuring out their daily calories (and sticking to them).

This step is crucial because it’s how you’ll determine how many calories you should be getting from fat, carbs and protein.

To determine your calorie needs, you need to calculate your Basal Metabolic Rate (BMR), which is just a fancy way of saying how many calories it takes just to run your body at rest.

From there, figure out how many calories you need to support your activity level, both during and outside of work, and not just in regards to exercise.

This is known as your Total Daily Energy Expenditure (TDEE).

Since these two formulas require more work than a straightforward multiplication, I’m going to send you to this comprehensive guide to calculate your numbers manually and this one that has a calculator to do the work for you.

But hold off on doing those calculations until you’ve finished reading this guide. I’ll give you the resources at the end so you don’t have to sift through the whole article again to find them.

Step 3: Use Your Calories to Find Your Macros

Once you do have your specific calorie count, you can then multiply the standard keto macro breakdown to find out how many calories and grams you need of each one.

Don’t forget to adjust these numbers if you don’t plan to follow a standard keto diet and are choosing to do a high protein or cyclical version instead, which are ideal for athletes specifically.

Essentially, all you really need to keep in mind is that you must eat meals that are 100% focused on hitting your nutrient goals.

This is where planning out your meals is key.

And why the healthiest and most nutrient dense sources of food from the Keto Food Pyramid may be able to help.

Putting It All Together: How to Live By the Keto Food Pyramid

Now that you have a better idea of how to use the Keto Food Pyramid, you’re ready to start creating healthy keto meals of your own.

First, determine your calorie needs and macronutrient breakdown.

Then, browse all the tasty recipes in the Perfect Keto kitchen to see which appeal to your palate and fit within your daily macro goals next (hint: we list macros for every recipe!).

To fill in the gaps and make grocery shopping temptation- and worry-free, check out this list of foods to eat on a ketogenic diet as well.

And if you’re not sure how to meal plan, consider using one of our jumpstart guides after you determine the calorie goal right for you:

• 7 Day Meal Plan Under 1,300 Calories
• 7 Day Meal Plan Under 1,600 Calories
• 7 Day Meal Plan Under 1,900 Calories
• 7 Day Meal Plan Under 2,200 Calories

With these tips and tools at your disposal, ketosis, weight loss and better health will finally be within your reach.

As promised, here’s a list of the most important resources mentioned in this guide:

• How to Calculate Your Macros
• Macro Calculator for Busy People Who Hate Math
• What 30g of Fat Looks Like
• How Much Protein is Safe on Keto?
• What 30g of Carbs Looks Like
• Complete Food List on Keto
• Keto and Dairy: What You Should Know
• What Are Net Carbs? And Should You Care?

GET RESULTS IN 30 DAYS

Join 90k+ people who are losing weight with Keto Kickstart, our doctor-developed program designed to give you real weight loss results.

how to eat fat and lose weight

The keto diet has been trending in search queries for more than a year. Kim Kardashian lost weight on keto, and Kourtney adheres to it almost constantly. Victoria’s Secrets angels love the high-fat diet for the opportunity to eat well and not gain weight, the slender and energetic Tina Karol praises fat. Biohackers and/or Silicon Valley millionaires have gotten themselves hooked on avocados and credit ketosis for its productivity, efficiency, and clarity of thought.

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Post by KETO LCHF BIOHACKING (@cilantro.ru) 14 Dec 2019 at 2:39 PST

The diet is on everyone’s lips, but not everyone understands what they eat every day. The word “fat” is scary: it seems that the diet on a keto diet consists only of bacon and butter. This is wrong. Let’s figure out how to properly compose a menu for every day on a keto diet.

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Publication from KETO LCHF BIOHACKING (@cilantro.ru) 18 Dec 2017 at 9:45 PST

1. The keto diet is a high-fat, low-carbohydrate diet. The classic proportion of macronutrients on keto is 75-80% of daily calories from fat, 15-20% from protein and 5 percent from carbohydrates. If you feel bad at the thought of 80 percent fat on your plate, I will calm you down. 1 g of protein and 1 g of carbohydrates is 4 calories each. 1 g of fat is 9, that is, there is not so much of it in grams in the diet.

2. Did you read it? Forget it. Calories are not counted on the keto diet, but they are eaten until they are full.

View this post on Instagram

Post by KETO LCHF BIOHACKING (@cilantro.ru) Aug 11, 2017 at 1:00 PDT

3. Despite the fact that this is a high-fat diet, when compiling the menu, one should start from the protein norm. And it depends on your weight. It should be in the diet of 1.2-1.7 g per 1 kg of ideal weight. That is, a 55-kilogram girl should eat 66-9 per day4 g of protein. A nice salmon steak for dinner is 44 g of protein, that is, ⅔ of the daily value. Throw in three eggs for breakfast and you hit your minimum protein goal.

4. From carbohydrates on a keto diet, greens, vegetables growing above the ground, nuts, berries, fatty dairy products are eaten. At the same time, the amount is limited to 25 g, so the body will enter the desired state of ketosis, when the body easily gives off extra pounds, hunger is not felt, and energy is in full swing. In order not to bother with mathematics, just focus on greens and non-starchy vegetables, consider berries and nuts as a dessert, use fatty milk in moderation with food. For example, it is better to leave the habit of eating breakfast with cottage cheese, albeit fatty, in the past.

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Post by KETO LCHF BIOHACKING (@cilantro.ru) Aug 3, 2017 at 8:12 PDT

5. Fats on keto are eaten “until full”, their amount in the diet varies depending on your activity and goals. To make a keto menu for weight loss, fats must be reduced (after all, you are using your own fats at this moment) not to zero, but to 50-60% of the total caloric content. And if you have reached your dream weight, the same 75-80% of the diet can be for maintaining lipids.

6. On a keto diet, they exclude fractional meals and eat 2-3 times a day (some – only once a day, but this is optional). And each meal includes all three macronutrients (proteins, fats and carbohydrates) or two – proteins and fats. Contrary to popular belief, it is possible to live without carbohydrates from food. And it’s easy to make a tasty and healthy ketoration without them.

And now let’s collect this knowledge into two ketomenus: one option is for those who eat twice a day, the second is for those who are used to the breakfast-lunch-dinner scheme.

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Post by KETO LCHF BIOHACKING (@cilantro.ru) 17 Oct 2018 at 10:00 PDT

Keto menu for two meals

Breakfast

Azeri kyukyu omelette (a lot of greens) from 3 eggs;

Lightly salted salmon;

Armored coffee.

Dinner

Cutlets from any fatty minced meat;

Creamy cauliflower puree.

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Post by KETO LCHF BIOHACKING (@cilantro.ru) 18 Mar 2018 at 11:02 PDT

Keto menu for three meals

Breakfast

Beef liver fritters;

Fat sour cream;

Coffee.

Lunch

Chicken legs;

Sauerkraut dressed with olive oil.

Dinner

Green beans with chicken and bacon;

Mascarpone with berries.

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Post by KETO LCHF BIOHACKING (@cilantro. ru) 12 May 2017 at 11:45 PDT

Tags: healthy eating, keto diet, ketogenic diet

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Balanced keto diet | Naketo

How to make a diet?

1.Introduction.
– what is it about and why is it needed?
— is it possible to count nothing?
– with what accuracy does everything need to be done (replacement of products, calculation to the gram)?
2. We choose the type of diet, determine the KBJU
3. We set the norms for the consumption of macromicroelements, adjust the diet if necessary (if not PP).
4. Selecting and setting up an accounting method (program, document, online service, etc.)
5. Compiling a diet
– compiling a list of allowed products (with reference to reality)
– specifying the composition of KBZhU, macro and micro elements
— plan a week (usually by protein type)
— add greens, vegetables, and fats
— introduce additions to get as close as possible to the balance of macro and micro elements
— check the overall composition and adjust if necessary

1.

Introduction.

We get a lot of the same questions from clients about a balanced diet. Everyone has a list of products, but for some reason it turns out that over time, for the majority, this list narrows down to a very narrow and monotonous set of products. This is not just annoying, but the most unpleasant thing is that it may not be entirely useful in the long run. In this article, we will consider one of the options for compiling a diet. This is not a rule, not a state standard. This is a rough description of how I do it. It is not a fact that in a month the methodology will not change and will not be supplemented with something. But I will do my best to update this text as needed.

Let’s immediately clarify two main questions – what accuracy is needed and is it possible to count nothing at all? Accuracy – we must understand that this whole scheme is rather arbitrary and deviations and errors are possible at each step. Determination of the exact level of calories consumed is itself in itself a complex process with a large number of variables, and most importantly, that extra precision is not particularly needed, and the calculation can still be verified only in practice. Therefore, the simplest solution will be described later in the section on KBZHU.

Composition of products – there are a lot of different databases, and it is not known how accurately the data is entered into them and how carefully errors are corrected. Any database can be inaccurate. Therefore, we must understand all the conventionality of this method and not go to extremes, trying to calculate up to a gram and up to each calorie

The weight of a serving is also a factor affecting the result. Yes, you can go everywhere with scales and weigh each serving, and you should essentially do the first couple of weeks, at least. BUT! Next, you must understand what you want and choose the required accuracy for it. If you’re just starting out and can’t get into sustainable weight loss mode, then you need to weigh everything accurately. But if you have been on the regimen for half a year and got used to the size of portions, picked up your diet, then a spread of 10-15% in a serving of vegetables will not change anything at all.

Percentage of assimilation – each product is not fully absorbed. This is a very complex process that depends on metabolism, food combinations and many other factors. Therefore, even if you went through all the previous difficulties and were able to weigh everything up to a gram and take into account according to an ultra-accurate base, then how much you will assimilate from what you eat, you won’t know for sure without a laboratory and a complex experiment. But this is not necessary. What to do?? We must understand the whole convention of these measurements.

The main criterion is your direct experience and well-being. Usually we start with an approximate accuracy of 10-15%, with a simply calculated KBZhU and then pay attention to the dynamics of weight changes, well-being and the result of regular tests. If everything is fine, then we continue or even simplify the technique (add carbohydrates, calories, introduce other products, etc.). If the weight is worth it or there is discomfort, then we make adjustments to the diet and increase the accuracy of measurements (we select the diet more accurately and weigh everything).

Is it possible not to count? Yes, of course you can. It all depends on your goals. If you do not overeat, you have a normal appetite, you eat a varied and nutritious diet, then you do not need to count anything. This state should be the final goal of all diets and diets, in fact, this is a healthy lifestyle.

Any diets, rations and meal plans that are not focused on this essentially do not make sense, except as a means of enriching their authors. But if you have problems with excess weight or health that are solved by changing the diet and you will never do anything believed that without the most accurate calculations, it would not be easy to guarantee the result.

My recommendation in this case is aimed at beginners who have never counted anything and want a change in weight and well-being – we count, but without fanaticism, see the previous paragraph, plus 10-15% minutes is okay.

2. Choose the type of diet, determine KBZhU

At the beginning of compiling the diet, we choose its type, i. ratio between proteins, fats and carbohydrates. In our case, this is keto diet with a minimum amount of net carbohydrates 30 gr. What is pure and why exactly so I will tell a little later. The diet can be anything and this way of compiling it is applicable to any scheme, whether it is PP, paleo, LCHF or even the Mediterranean diet.

All further description will be given on the example of a keto diet, but you can easily replace it with your own version if you wish, what exactly and how to change will be clear.

Next, we must determine the number of calories we need.

The easiest way is to use any online calculator, enter “calorie calculation” in Yandex and choose any. Usually I use mine –

https://naketo.ru/calc/

Enter your data, get the number of calories. In this case, you enter the desired weight, which should be no more than 3-5 kg ​​less than the current one. If you need to lose more than 5 kg, then this is done in several stages. With a weight of 90 kg to count on 55 and stick to it is a very bad idea, because. it will be difficult to sustain and will create mass.

For example, with a weight of 70 kg, a height of 170 and an age of 35 years, enter the weight of 65 kg using the link provided. There are two calculation formulas, we use a more modern one – Mifflin – San Jeor.

We look at the range from “How many calories per day, so that the weight does not change” to “How many calories per day to lose weight.” In our case, this is 2311 (so that the weight does not change) and 1849 (for weight loss).

This calculation is based on a weight of 65 kg, which is 5 kg lower than ours. Next, we choose a mode – we want to lose weight easily and comfortably or quickly, while we are ready to be patient. If a person does not have health problems, usually in this case I would recommend taking 1800 kcal as a basis for starting and keep in mind that you can easily increase consumption by 200-300 if there is a feeling of hunger.

The choice of the minimum value is relevant for keto diet , because she has her own characteristics and she always has a decrease in appetite.

It is necessary to say a few words about those who like the diet of 1200-1300 kcal. Any person has a minimum required level of calorie intake, the so-called. “basic metabolic rate” or RMR (Resting Metabolic Rate). These are the calories that our body consumes in a state of complete rest. Eating fewer calories puts the body into a “starvation” state and has to slow down its metabolism for its own survival.

This is one of the reasons why some people fail to lose weight even with minimal consumption. The baseline can be calculated using complex formulas that can be easily found on the Internet, but the approximate value is equal to ten times your weight in pounds. There are 450 grams in one pound, so with a weight of 70 kg we get

RMR=10*70/0.45=1555 kcal.

Therefore, if your weight is 70 kg and you want the fastest weight loss, then I would not recommend making a diet of less than 1600 kcal. This value is also due to one point, which I will discuss in more detail in one of the following paragraphs – with diets below 1600-1650 kcal is very difficult to ensure sufficient intake of macro and micro elements and you cannot do without taking additional drugs.

On diets from 1600 you can eat a balanced diet without taking pills (except for some of the most important ones that are desirable for any diet, such as vitamin D and omega 3, more on that later). Now we know the total number of calories and we need to determine the distribution of proteins, fats and carbohydrates. Carbohydrates I usually take to start with 30 grams, this is enough in the vast majority of cases. We take the minimum value of proteins, but not less than 0.7 g per 1 kg of weight.

It is advisable to take in the range from 1 to 1.2 gr. With a weight of 65-70 kg, you can take 70 grams of protein as the basis of the diet. From experience – everything that is less than 70 grams is very difficult to provide in practice without hunger and serious food restrictions. If after a couple of weeks of the diet the weight will stand, then it will be necessary to reduce carbohydrates and proteins, in our case, after two weeks of stagnation of weight, I would make 25 grams of carbohydrates and 65 grams of protein. Everything else will be fats. Here, a conditional calculation is sufficient, based on the fact that in 1 gram of carbohydrates and protein, 4 kcal each, and in fat 9kcal.

In fact, this is not entirely accurate, but we have already talked about this and for us such accuracy is quite enough. We get: 1600-30*4-70*4=1200 kcal we should consume from fat. 1200/9=133 gr fat.

Received a full calculation of KBZhU 1600 / 70 / 133 / 30

3. Set the consumption rates of macro and micro elements.

The fun begins. All problems with the wrong diet begin with a regular shortage of some element. Too little or too much sodium and swelling and pressure problems can occur, a lack of potassium can affect the heart rate, magnesium can cause cramps, etc.

As soon as we start touching on this topic, two main questions pop up – what exactly to take into account and where to get the consumption norms? There are heated debates on the Internet about what consumption standards to follow, there are different versions and there are a lot of them.

We need to find a simple scientifically based solution, with which there will be no disputes and double interpretations. There are many books, websites, articles on this subject.

There are several international standards and recommendations. Meanwhile, we have the Research Institute of Nutrition of the Russian Academy of Sciences.
Here is the official website website

http://www.ion.ru/

This institute has the official database “CHEMICAL COMPOSITION OF FOOD PRODUCTS USED IN THE RUSSIAN FEDERATION” at the link

http://web.ion.ru/food /FD_tree_grid.aspx

He issued the norms of physiological requirements for energy and food MP 2.3.1.2432-08, in which all elements are described and recommendations for consumption are indicated. They can be downloaded from the Rostekhnadzor website —

http://rospotrebnadzor.ru/documents/details.php?ELEMENT_ID=4583

By the way, remember we calculated the minimum calorie intake at the beginning? In this document, there is the concept of “basal exchange value”, which is essentially the same RMR that we talked about. We got 1555 kcal, according to the norms for our conditions, it is 1490 (Table 4.1), which you agree very closely.

Further, this value must be multiplied by a factor, depending on the loads and activity. For us, this is a confirmation of the correctness of the calculations. We take these norms as a basis and adapt them to our diet. We have already adjusted the amount of carbohydrates, there will be more changes a little further. There is a physiological need for each element in these norms. But if we take into account everything, but it is difficult to calculate and hardly necessary. We need some other simple way of accounting.

But how to choose those elements that are needed in the first place and the lack of which is critical for health?

There is such a method and it is described in the same standards. There is a separate table for calculating the risk of undernutrition, this is the very last page. I will not complicate the text with the whole table, I will write out the most important:

Minimum values ​​
Protein from 0.75 to 1.6 g per 1 kg of weight (we chose from 1 to 1.2 g)
Vitamin B1 – from 1.2 to 1.5 mg
Vitamin B2 – 1.3 to 1.8 mg
Vitamin C – 40 to 90 mg
Vitamin A – less than 900 micrograms
Calcium – 700 mg
Iron – 8.7 mg for men and 14.8 mg for women

opinion of the Scientific Research Institute of Nutrition of the Russian Academy of Sciences, with which we have no reason to disagree.

Let’s make minor adjustments to the keto diet . Here I will draw on the available lab results from the long-term keto diet (a separate article with all links and findings will be coming soon on this topic). We will also take into account the experience of leading experts in this area in the West.

In my practice, all further recommendations are fully confirmed. The main problems and side effects on the keto diet are associated with digestive disorders due to a lack of fiber (dietary fiber) in the diet and an imbalance of essential minerals due to large loss of water and their leaching.

Therefore, I suggest that we also take into account the quantity according to the above norms:0003

We have received a complete list of KBZhU, macro and micro elements that we need for a complete and balanced keto diet. The consumption of these substances in the indicated amounts will not cause harm to the body and can be used as a complete balanced diet.

You do not have to calculate all this in full, but now we can check any diet for balance. All this was so detailed to avoid disputes and discussions.

As a result, we get the following requirements for the diet:

4. Select and configure the accounting method (program, document, online service, etc.)

Now we need a way to calculate what we eat and compare with this data. If our diet does not deviate from these parameters, we will know this and will be able to choose – to drink supplements or add to change products. Moreover, if we decide to take supplements, we will know exactly what to drink and what dose. So, what are the options to take all this into account?

a) Program for computer or phone . There are a lot of options on the market for different programs, but first of all they are designed to take into account what was eaten. But no one bothers to enter all the data in advance and correct them until a balance is reached for all the parameters we have chosen. This is not very convenient for weekly planning, but it is quite possible.

MyFitnessPal
LoseIt!
Cron-O-Meter
FatSecret

Try them all and find the one you like. If too lazy to try – put MyFitnessPal.

If you choose a program and get used to it, figure it out and check its base, then you can pretty well calculate daily rations. How to take into account eaten, and plan ahead.

b) Online service. There are also a lot of online services for calculating KBJU and diet. There are a lot of them, there are paid and free ones. If this topic is interesting to you and the functionality is not enough, you can search the Internet.

c) The document is a spreadsheet. Probably the most difficult option, but the most accurate. I use this method, although it took me a lot of time to customize the table to my needs. I have to select a lot of rations for my clients, so I had to develop a functional tool.

I think that for individual needs, an application on the phone or an online service is enough.

5. Compiling a diet

a) For any diet, we must make a list of products. If we use the program, we check the database, we understand in what form carbohydrates are taken into account. For example, in the database above, carbohydrates are counted separately from fiber. In most other databases, they are counted together.

b) The list of products for the keto diet can be downloaded from my website. I plan to expand it in the near future, to indicate carbohydrates and protein in each product. For those who have already received it, there will be a mailing list with a new list.

c) There are two main ways in which you organize meals for the week, and they greatly influence how you choose meals.

The first way.
You can prepare the entire ration for a week on weekends, arrange in containers (preferably glass), leave in the refrigerator for the first three days, freeze containers on Thursday and Friday.

Pros:
– more convenient to consume
– portion sizes are very accurate
– save a lot of time on workdays

Cons:
– not everyone likes the taste of defrosted food
– often stored in plastic containers, which is not very useful

The second way.
You can plan your diet in such a way that you can cook every day. For this, the composition of products is planned for this and simpler recipes are selected. The basis of this method is fresh vegetables and leafy salads. Pros:
– no time wasted on weekends
– always fresh food
– you cook what you want to eat

Cons:
– a little more difficult to control portions, because. the calculation is based on raw products and you do not immediately divide the dish into equal parts, as in the first method
– almost every day you have to spend time preparing food

d) Whatever method you choose, then you start planning the diet for the week. At the beginning, plan a week for the main protein product. With the first method, everything is clear, you cook everything and lay it out by day in any combination.

Consider an example of compiling and calculating the diet for the second method (daily preparation). It’s hard to eat the same thing every day. Therefore, usually every day you will have two types of protein, for example, from the current day and from the next.

For example,
Monday – beef, especially if bone broth is cooked on the weekend, then you can add some meat and get a preparation for Monday
Tuesday – Pork
Wednesday – Vegetable day, protein from Adyghe cheese or tofu (such days are very useful for intestines, preferably added)
Thursday – fish
Friday – Offal, such as beef or chicken liver
Saturday – Chicken or pork, whichever you prefer
Sunday – fish

All this is approximate, and depends on taste. Major variety.

Next, we start planning the diet. General recommendations:

Breakfast. Nobody forbids eggs. But you can try different varieties of chia puddings, smoothies, different keto pancakes and cottage cheese. There are a lot of recipes. I will post as much as possible to help with breakfast ideas. If desired, we make armored coffee, or armored cocoa.

Lunch. We choose the main protein – beef, chicken, fish, pork, lamb, organ meats (for example, liver). We decide how we want to cook – boil, stew, bake or fry. Here, too, variation is needed from day to day. In its raw form, for 1600 kcal, you need about 100 grams per serving. We always think about the possibilities of the kitchen. If you have to cook several dishes at the same time, we take into account the cooking methods – for example, if you have a stove with an oven and a slow cooker, then you can distribute the dishes. For example, we bake the main dish, cook something on the stove (for example, broth) or fry, stew in a slow cooker.

Choice of garnish – cauliflower, zucchini, green beans, asparagus, kale/spinach, broccoli if we want a warm garnish. All this can be stewed, fried or steamed. Approximately a raw portion is 100-150 grams. You can alternate with fresh salad, changing the composition every day – we take lettuce, cucumber, half a tomato or avocado. You should try to add avocados more often, 1-2 times a day in half – for example, to an omelette, to a salad, or just cut. You can add 6-8 olives or black olives. All side dishes can be seasoned with olive oil or seasoned with salt, pepper and chopped garlic to taste.

Both warm and raw side dishes should try to add a lot of greens – parsley, dill, basil, cilantro, 2-3 tablespoons each.

Dinner. You can follow the lunch pattern, or you can use simple recipes based on the “in a pot” principle. For example, roast, saute, stew vegetables with meat. We choose 100 grams of basic protein, 2-3 types of vegetables for stewing (eggplant, a little onion, zucchini, tomato, etc.) and cook in different versions with different spices and additives. The proportions for one serving are about the same – 100 grams of a protein product and 150 vegetables. Additionally.

With such a diet and portion size, there is usually a reserve of calories and there may be a lack of minerals. Supplement the diet and introduce various supplements to meals or “snacks”. For example – flax breadbread (15-20 grams per day, these are several pieces) – dark chocolate with (it should contain no more than 14-18 grams of carbohydrates, one bar can be) – various nuts (see the list on the site), total nuts half a handful a day.

Example.
Breakfast – two-egg omelette with tomato, armored coffee
Lunch – Salad of beef, herbs and vegetables
Dinner – Aubergine and courgette pork sauté

Here is an example calculation, as I usually do:

As expected, does not yet converge.

Most lacking:
– Sodium (add olives to salad)
– Calcium (add cheese for breakfast)
– Fiber (add flax bread – flaxes, they will also give Omega3)
– Add broth to improve digestion

Making adjustments.

We get the result:

Already more or less normal.

You need to add greens to lunch and dinner and fiber to the broth (eaten in pure form).