A complete guide to keto diet: sample menu and meal plan, training tips

Start to follow the keto diet without having a concrete plan is a sure way to fail. I present to you the approach developed by the researchers and athletes who have already achieved success!

So you read the reviews, weighed all "for" and "against", and decided to try the keto diet.

keto diet

What is keto diet for weight loss?

The ketogenic or keto diet is a diet with low carbohydrate content and high amounts of fat in the menu and a small addition of protein to maintain metabolic processes. It was initially developed and used for the treatment of epilepsy in children. Then it became widespread in the sport in General and bodybuilding in particular. Because it allows you to use the fat body as a source of energy, which leads to a decrease in the percentage of fat to improve muscle definition of the muscles. This happens when the body has a process called ketosis.

Ketosis occurs due to the development of body of ketone bodies, which are the molecules that carry the fuel (energy) for the body. They are produced with a lack of glucose (blood sugar). This is only possible when lack of carbohydrates in the body and the small amount of protein, because they can also be converted to glucose by the liver.

More and more people – athletes in particular – choose a low-carb diet with high fat intake, and stick to it for months, and even years. As soon as they are able to switch to the production of energy from fat and ketones instead of carbohydrates, they find that they have become much slimmer and healthier than ever before.

But for every heavyweight, evaluating this approach, we have someone keto diet is not reached, and who gave up after a couple of days. Always sad to meet such people, because they all would be, make sure they are competently made (well, or at least some).

Here you will find all the necessary information for the correction of the diet and the intake of sports nutrition during the difficult first months of ketogenic dieting for weight loss through fat-burning, as well as a detailed example of a meal plan!

How to enter a state of ketosis

To enter ketosis and start losing weight, you must observe the following rules:

  1. Reduce carbohydrate intake to 35-50 grams (about 20 grams of net carbs per day).
  2. Decrease the amount of protein intake to 1.4-1.7 grams per kg of body weight.
  3. Don't worry about fat consumed, because they are not the main source of energy keto diet.
  4. Daily intake of water should be not less than 2.5 liters, the total volume of liquid consumed per day may be at the level of 3-4 liters per day.
  5. Snacks during the day should not contain carbohydrates, so as not to cause surges of insulin in the body.
  6. To increase the level of ketones, you can try intermittent fasting. But if you are not sure that your body is better to abandon the interval of fasting.
  7. To speed up the process of weight loss add exercise. Enough for 20-30 minutes a day to devote to training with the additional weights.

A list of the required (allowed) and prohibited foods

Going to stock up with food? All right, friends. First consult your pantry, fridge, freezer, reserves, and get rid of the little bit of carbohydrate. The first couple of days you won't miss them much. Sorry, the fruit is also banned. According to nutritionists, even the carrots and onions have too high of a glycemic index for keto-diet.

Did? Great. Now check out some of the main components of the diet keto. Therefore, your diet should be based on:

  • Oily nuts and seeds: cashews, macadamia nuts, pumpkin seeds
  • Avocado
  • Whole eggs
  • Fatty cheeses
  • Beef: ground beef (20 % fat), filet Mignon, porterhouse, ribeye
  • Chicken: thigh and leg
  • Vegetables: spinach and other greens, broccoli, asparagus, cauliflower, mushrooms
  • Olive oil
  • Lightly salted butter
  • Fatty cream
  • Sour cream
  • Cream cheese
  • Oily fish: salmon, mackerel, sardines
  • Bacon
  • Chicken broth or cubes with at least 1 g of sodium

Keto diet is not limited to use of only one water, sodium are also needed. Nutritionists explain: "Chicken soup is simply irreplaceable on this diet, because it provides you with sodium. Always when a person complains of feeling unwell, it is recommended to drink a Cup of chicken broth. After that, the symptoms usually disappear."

To achieve the norm of proteins, fats and carbs will need some thick chocolate. Fortunately, many people have passed that way you just become.

ketogenic diet

Keto diet for beginners - examples of menu

Breakfast # 1: Eggs with sautéed vegetables and bacon

  • Butter or vegetable oil – 1 tbsp
  • Scrambled eggs in butter with 2 large eggs
  • Bacon – 2 slices
  • Spinach – 3/4 art.
  • Mushrooms – half Cup (roasted with spinach in the bacon grease)

Nutritional value one serving

  • Calories – 774
  • Fat – 56g
  • Carbohydrates – 5 g
  • Protein – 25 g

Breakfast option number 2: Breakfast "no eggs"

  • Diner sausage – 28 g (make sure no sugar)
  • Paprika – 1 tbsp (fried in 1 tbsp olive oil)
  • Cheese – 28 g

Nutritional value one serving

  • Calories – 533
  • Fats – 45g
  • Carbs – 9 g
  • Protein – 23 g

Lunch option 1: Salad-Taco

  • Ground beef 20% fat - 85g
  • Seasoning for tacos – 2 tsp
  • Chopped salad Romaine – 2 art.
  • Tomatoes – 3
  • Cheddar cheese – 42 g
  • A quarter of a avocado
  • Sour cream – quarter Cup

Nutritional value one serving

  • Calories – 570
  • Fat – 42G
  • Carbohydrates – 12 g
  • Protein – 36 g

Lunch option # 2: the Rolls with lettuce, bacon and tomatoes

  • Romaine lettuce – 3 large sheet
  • Bacon – 6 slices
  • Grilled chicken – 57 g
  • Cherry tomatoes – 5 small
  • Cheese – 28 g
  • Mayonnaise – 2 tbsp

Nutritional value one serving

  • Calories – 632
  • Fat – 48 g
  • Carbohydrates – 8 g
  • Protein – 42 g

Dinner option No. 1: Pork chop with mushroom sauce with a side of asparagus for a couple

  • Pork chop – 113 g
  • Olive oil – pole art. L.

Mushroom sauce:

  • White mushrooms – 3/4 art.
  • Butter – 1 tbsp
  • Minced garlic – 1 tsp
  • Ground thyme – 1 pinch
  • Fat whipped cream – 3 tbsp
  • Asparagus for a couple of – half a Cup
  • Butter – 1 tbsp

Nutritional value one serving

  • Calories – 675
  • Fats – 55g
  • Carbs – 9 g
  • Protein – 36 g

Dinner option No. 2: Baked salmon with stuffed baked "potatoes"*

  • Atlantic salmon – 113 g (with floor art. L. butter)
  • Mashed cauliflower for a couple – 3/4 art.
  • Butter – 1-1/2 art. L.
  • Sour cream – 2 tbsp
  • Bacon – 1 slice
  • Green onions – 1 art. L.
  • Cheddar cheese – 42 g

Note: *Combine all ingredients, except salmon, and bake at 177 degrees until Golden brown.

Nutritional value one serving

  • Calories – 653
  • Fat 53 g
  • Carbohydrates – 6 grams
  • Protein – 38g
recipes for the keto diet

Quick keto dish for all occasions recipe

It's an easy way to eat and to clean the refrigerator. A variety of ingredients welcome! The amount of proteins, fats and carbohydrates will depend on the selected sources of protein and vegetables.

Tip it into a frying pan greased with butter or olive oil, the following products:

  • Protein: ground beef, sausage, bacon, chicken, eggs
  • Vegetables: capsicum, onion, cabbage, mushrooms, asparagus, tomatoes, zucchini
  • No sugar seasoning: salt, pepper, garlic, Taco, ranch
  • Cheese: grate and sprinkle on top, let it melt


  • Meat chips (watch out for carbs, it's all about the flavors – they are quite carbohydrate).
  • Cheese cubes
  • Nuts and seeds
  • Vegetables with sauce
  • Jelly without sugar

The calculation and achievement of the norm of proteins, fats and carbohydrates

Perhaps you think that you can go on the keto diet without counting proteins, fats and carbohydrates, but it is not. The correct calculation is a critical aspect of the transition to the keto diet.

Control the consumption of proteins, fats and carbohydrates may seem a troublesome and tedious task, but in the first few weeks of ketogenic dieting it is absolutely necessary. This diet most likely are not similar to the one you followed earlier. Thus, tracking proteins, fats and carbohydrates, you get feedback and can adjust the diet for best results.

Whatever diet you are not adhered to in the past, keto diet, by far, the most specific. The average representative of the Western world will have to reduce the carbohydrates, proteins to reduce or to increase and fat will take much more. If you adhere to a bodybuilding diet, then your level of fat intake will jump to an alarming borders, and the protein will fall sharply.

The nutritional value of the daily diet of most people will be like this:

  • Carbs: 5-10 %
  • Fat: 70-75 %
  • Proteins: 15-20 %

What to expect in the first place? Rate of carbohydrates and proteins. For beginners it is recommended no more than 50 grams of carbohydrates daily. The athletes experience without problems cost even lower dose.

I suggest to only 5% of calories from carbohydrates, which is usually about 30 g. "What, even salad can't?" - indignant and panic some people, and that's understandable. Therefore, I propose to consider exclusively digestible carbohydrates (total carbs minus fiber). For example, in avocado - 12 grams of carbs but 10 of them have fibrous. Thus, we have only 2 grams of digestible carbohydrates. Similarly green leafy vegetables are high in nutrients, and rich in fibrous carbs. So you can eat them without exceeding the required norm of carbohydrates.

As for protein, it often happens that the athletes on a ketogenic diet I advise you to use the 1.3-2.2 g per kg of lean muscle mass, not body weight. Below is a sample calculation of the norm of protein for 82-pound heavyweight with 15 % body fat:

  • 82 kg x 0.15 = 12 kg of fat
  • 82 kg – 12 kg = 70 kg of dry weight
  • 70 kg x 1.3 g = 91 g
  • 70 kg x 2.2 g = 154 g
  • The level of protein consumption = 91-154 grams per day

If you do not know your percentage of body fat, can measure it, or use a calorie calculator, and multiply the figure of daily consumption of 0.15-0.20 for computing the norm of proteins.

Why keto diet this low protein?

Used to calculate the need for protein, on the basis of the total mass of the body, not only dry, can be skeptical of diet, which provides for the reduction of protein standards by almost half.

I can only say that: "at First I was very afraid of losing muscle mass due to low levels of proteins. But I haven't lost a gram of muscle, and even added lean muscle. How come? This is because the ketones can accumulate protein, so eat tons of protein foods necessarily".

What happens if you exceed the norm? Nothing special: just get rid of ketosis!

In other words, the effect of increased intake of proteins and carbohydrates are the same. Thus, as soon as you deal with their own level of ketosis, you can experiment with protein norm.I stick to 20 %.

The right amount of fat

At the start of the keto diet many people are faced with subconscious fear of fat. I remember these days: "It was extremely difficult. Whole life we are taught that fats are the cause of obesity, heart attacks and strokes. And then suddenly need to eat 200 g of fat every day. In order to achieve results, will have to overcome a serious psychological barrier. It's like that back in the middle ages and to prove to people that the earth is round".

And yet, the first couple will find it difficult to eat normal fats. Replenish the shortage of butter, nuts, olive and coconut oil and fatty meat. But be careful with polyunsaturated fats, which are contained in soybean, corn and sunflower oil. Abuse they often get indigestion and have to abandon the ketogenic diet.

keto training

Keto training: how to keep working out with weights on a low carbohydrate diet

If you are trying to dry the body, almost completely eliminate carbohydrates, get ready to tangible effects. Find out how to continue to train efficiently, even when under ketosis.

Many athletes were able to achieve impressive results on a ketogenic diet. The aim of this diet known as the low-carb, high-fat, is to force the body to produce energy from ketones, which the liver synthesizes from fats, not from glucose produced by the liver from carbohydrates. If you stay on this diet long enough so that your body has reached the stage of ketosis, you will be able to get rid of a large amount of subcutaneous fat. But do not think that after the failure of carbohydrates, you can continue to train as usual.