Ketogenic Diet Foods
75%
Fat
20%
Protein
5%
Carbs

What is the Ketogenic Diet?

The ketogenic diet is a scientifically-validated nutritional approach that fundamentally shifts your body's primary fuel source from glucose to ketones. This high-fat (70-75%), moderate-protein (20-25%), and very low-carbohydrate (5-10%) diet induces a metabolic state called ketosis, where your body becomes remarkably efficient at burning fat for energy.

Scientific Evidence

  • Weight Loss: A 2020 meta-analysis in the British Medical Journal showed significant fat loss advantages compared to low-fat diets over 12 months.
  • Metabolic Health: Research published in Diabetes Therapy (2018) demonstrated improved insulin sensitivity and glycemic control.
  • Neurological Benefits: Studies in Frontiers in Neuroscience highlight potential neuroprotective effects and improved cognitive function.

Understanding Ketosis

When you restrict carbohydrates to typically under 50g per day:

  1. Glycogen Depletion (24-48 hours): Your body uses up stored glucose (glycogen)
  2. Fat Mobilization (Days 2-4): Your liver begins converting fatty acids into ketone bodies
  3. Ketosis Establishment (Days 4-7): Your body efficiently uses ketones for energy
  4. Fat Adaptation (2-6 weeks): Your metabolism becomes optimized for fat burning

Fundamental Principles

  • Carbohydrate Restriction: Typically 20-50g net carbs daily
  • Adequate Protein: 1.6-2.2g per kg of lean body mass
  • Quality Fats: Focus on healthy sources like avocados, olive oil, and nuts
  • Electrolyte Balance: Increased need for sodium, potassium, and magnesium

Key Benefits

  • Rapid and sustainable weight loss
  • Increased mental clarity and focus
  • Reduced hunger and cravings
  • Stable blood sugar levels
  • Improved insulin sensitivity
  • Enhanced energy levels throughout the day
  • Potential therapeutic benefits for various health conditions

7-Day Keto Meal Plan

This scientifically-designed meal plan ensures optimal macro ratios while providing delicious, satisfying meals. Each day provides approximately 1,800 calories, which can be adjusted based on your personal needs calculated using our Keto Calculator.

Day 1 - Getting Started

Breakfast (500 calories, 2g net carbs)

Classic Keto Breakfast Bowl
  • 3 large eggs
  • 3 strips bacon
  • ½ medium avocado
  • 30g spinach
  • 1 tbsp butter
Fat: 42g Protein: 25g Net Carbs: 2g Fiber: 4g

Cook bacon until crispy, scramble eggs in the bacon fat with butter, serve with sliced avocado and sautéed spinach.

Lunch (600 calories, 4g net carbs)

Mediterranean Keto Bowl
  • 150g chicken thigh, skin-on
  • 2 cups mixed salad greens
  • 30g feta cheese
  • 10 Kalamata olives
  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar
Fat: 48g Protein: 35g Net Carbs: 4g Fiber: 3g

Pan-sear chicken thighs until crispy, slice and serve over greens with feta, olives, and olive oil dressing.

Dinner (500 calories, 6g net carbs)

Baked Salmon with Creamy Spinach
  • 180g salmon fillet
  • 100g spinach
  • 60ml heavy cream
  • 30g cream cheese
  • 2 tbsp butter
  • 1 clove garlic
Fat: 38g Protein: 32g Net Carbs: 6g Fiber: 2g

Bake salmon at 180°C for 12-15 minutes while preparing creamy spinach sauce. Combine for a luxurious keto-friendly dinner.

Snacks (200 calories, 3g net carbs)

  • 30g macadamia nuts (Fat: 21g, Protein: 2g, Net Carbs: 1g)
  • 30g cheese (Fat: 11g, Protein: 7g, Net Carbs: 0.5g)
  • Celery sticks with 2 tbsp almond butter (Fat: 16g, Protein: 4g, Net Carbs: 1.5g)

Daily Nutritional Totals

  • Calories: 1,800
  • Fat: 149g (75% of calories)
  • Protein: 94g (21% of calories)
  • Net Carbs: 15g (4% of calories)
  • Fiber: 12g
  • Electrolytes: Sodium 3500mg, Potassium 2000mg, Magnesium 400mg

Key Tips for Day 1

  • Drink 2-3 liters of water with electrolytes
  • Keep quick keto snacks handy for energy dips
  • Track your macros using a food diary app
  • Consider taking a magnesium supplement

This is Day 1 of our comprehensive 7-day keto meal plan. Download our complete Keto Guide PDF for the full weekly plan, shopping lists, and detailed recipes.

Comprehensive Implementation Guide

Phase 1: Preparation (Week 1)

  • Kitchen Clean-Out:
    • Remove: grains, sugars, starchy vegetables, high-carb fruits
    • Stock up: meats, fish, eggs, low-carb vegetables, healthy fats
    • Purchase keto-specific items: MCT oil, electrolyte supplements
  • Body Preparation:
    • Gradually reduce carbs over 5-7 days to minimize keto flu
    • Increase water intake to 2-3 liters daily
    • Start electrolyte supplementation before full restriction

Managing Common Challenges

Keto Flu (Days 2-7)

Symptoms: Fatigue, headaches, irritability

Solutions:

  • Increase sodium intake to 5000-7000mg daily
  • Supplement with magnesium (300-400mg)
  • Ensure adequate potassium from foods
  • Rest and maintain hydration

Carb Cravings

Solutions:

  • Keep keto-friendly snacks readily available
  • Increase fat intake temporarily
  • Use sugar-free alternatives initially
  • Practice stress management techniques

Social Situations

Strategies:

  • Research restaurant menus in advance
  • Eat before social events if necessary
  • Bring keto-friendly dishes to share
  • Focus on protein and vegetable options

Monitoring Your Progress

Daily Tracking

  • Blood ketone levels (optimal: 0.5-3.0 mmol/L)
  • Food intake and macros
  • Water consumption
  • Energy levels and mood

Weekly Measurements

  • Weight and body measurements
  • Blood glucose (if applicable)
  • Progress photos
  • Fitness performance metrics

Common Questions & Solutions

How do I know I'm in ketosis?

Look for these signs:

  • Decreased hunger
  • Increased mental clarity
  • Metallic taste in mouth
  • Ketone readings above 0.5 mmol/L

What about exercise?

During adaptation (2-6 weeks):

  • Reduce intensity temporarily
  • Focus on strength training
  • Consider targeted keto for intense workouts
  • Monitor performance and adjust as needed

Essential Resources