THE KETO DIET

Step by Step Guide

This is the most definitive guide to the Keto diet.

We have described every little detail about the keto diet, backed up by research studies and unique ideas, in 8 definitive chapters.

With this guide, you don’t need to look anywhere else for information.

You will find out why this diet has so many other benefits besides weight loss; why it could be used as a treatment for certain medical conditions; how keto diet boosts your cognitive functions; how to create your individual plan; keto recipes and much, much more!

Keep on reading if you want to experiment with the most popular diet and learn everything about it.

You can also bookmark this guide and read it any time at your own pace.

Do you have a question in your mind about keto? I am sure that we got it answered in the FAQs section in chapter 8.

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CHAPTER 1

What is the Keto Diet?

The ketogenic diet is a very low carb, moderate protein, high fat diet that claims to have many benefits, including weight loss, improved health and performance. It has many similarities with the Low Carb diet and Atkins diet.

Broadly speaking, the Keto diet involves drastically reducing carbohydrates intake and replacing it with healthy fats. This switch aims to put the body into a metabolic state called ketosis, which is supposed to make the body more efficient at burning fat for energy.

Read the whole chapter and you will find out how exactly ketosis happens, what does “keto” mean, and much, much more!

Let’s take a closer look at what actually is going on.

What does "keto" mean?

A “ketogenic” (or “keto”) diet makes the body produce small fuel molecules, which are called “ketones”. The term “ketone” was actually coined around 1850 by German chemist Leopold Gmelin.

Two types of ketones can be used as energy sources – acetoacetate and D-β-hydroxybutyrate. (The β sign means “beta”.)

Our body can make ketones through a complex biochemical pathway. Some people like to think of ketone bodies as the fourth energy source for humans (in addition to carbohydrates, fats and proteins).

The pathway to ketosis

Broadly speaking, ketosis mimics the metabolic pathway of starvation, without hunger.

Glucose (blood sugar) is the prefered fuel for many cells in your body.

When you follow a ketogenic diet, your liver produces ketones from fats, which is an alternative to using glucose as the main source of energy for the body. This is called nutritional ketosis.

During starvation, there is also an increase in ketones, which refers to starvation ketosis.

However, in order to reach a starvation ketosis you must fast for a week (at least), which is often dangerous and not recommended.

Ketosis occurs when blood ketones are higher than normal. This can happen either through dietary changes (which leads to very low blood glucose), or through supplementation (independent of blood glucose concentrations).

Put very simply, when the conditions are right (for example, during very low carbohydrates intake, less than 30-40g per day, or during starvation/fasting):

Our body releases fatty acids from our stored body fat.
Fatty acids are combined with co-enzyme A to form acetyl-CoA chains.
These chains move into the mitochondria (our cells’ energy factories).
The chains are broken down into acetyl-CoA units by a sequence of reactions known as β-oxidation, which is occuring in the liver.
Acetyl-CoA forms your friends the ketones. There are three basic ketone bodies: acetoacetate, β-hydroxybutyrate, and acetone.
Ketones are released by the liver into the blood.
Almost any cell that needs energy can grab it from these circulating ketones. Our brain would need them the most.

Believe it or not, you can reach 30-40 g of carbohydrates within a few bites, which is why you should be careful with what you eat. (there is a complete list with the foods to eat in chapter 5)

For example:

Just one medium size banana contains 25 g of carbs;
One slice of bread has between 15 and 20 g of carbs;
Only 200 g of mango contain 30 g of carbs;
And so on.

The point is that even a small amount of certain food can take you out of ketosis, so make sure you are eating less than 30-40 g of carbs per day.

History of the keto diet

The keto diet has a long and interesting history.

The Ketogenic diet is a prevalent dietary therapy that was designed to reproduce the success and remove the limitations of fasting, which was used to treat epilepsy.

Physicians of ancient Greece treated different diseases, including epilepsy, by altering their patients’ diets. They knew there was a correlation between a diet and disease but couldn’t say what exactly.

The author of Epidemics (Hippocrates, Epidemics, VII, 46; vol. 5.) describes the case of a man whose epilepsy is cured as quickly as it had appeared, through complete abstinence of food and drink.

The royal physician and Greek anatomist Erasistratus reported, “One inclining to epilepsy should be made to fast without mercy and be put on short rations.”

In the beginning of the 20th century, Bernarr Macfadden, an American exponent of physical culture, popularised the use of fasting to restore health. His student, the osteopathic physician Dr. Hugh William Conklin, began to treat his epilepsy patients by recommending fasting.

He assumed that epileptic seizures were caused when a toxin, secreted from the Peyer’s patches in the intestines, was discharged into the bloodstream. His recommendation was a long fast, between 18 to 25 days, to allow this toxin to dissipate.

Hundreds of epilepsy patients had been treated with Conklin’s “water diet”. He reached a 90% cure rate in children and 50% in adults. However, further studies in the 1920s indicated that seizures generally returned after the fast.

In 1921, Rollin Turner Woodyatt inspected the research on diet and diabetes. He stated that three water-soluble compounds, β-hydroxybutyrate, acetoacetate, and acetone (known collectively as ketone bodies), were produced by the liver in healthy people, when they were starved or if they consumed a very low-carbohydrate, high-fat diet. (Finally, no more starvation for epilepsy patients!)

Dr. Russell Morse Wilder, at the Mayo Clinic, built on this research, hoping to obtain the benefits of fasting in a dietary therapy that could be maintained indefinitely. He coined the term “ketogenic diet” to describe a diet that produced a high level of ketone bodies in the blood through an excess of fat and lack of carbohydrate.

The paediatrician Mynie Gustav Peterman, who was a colleague of Wilder, later formulated the classic ketogenic diet, with a ratio of one gram of protein per kilogram of body weight in children, 10 -15 g of carbohydrate per day, and the remainder of calories from fat.

Peterman documented positive effects, such as improved alertness, behaviour, and sleep. Adverse effects had been found as well, including nausea and vomiting due to excess ketosis. You will learn all of the benefits and side effects from the diet in chapter 4.

Over the years, the ketogenic diet has been modified and currently, there are a few different types of keto diet.

Nowadays, keto is the most popular diet because of a few reasons.

First, it has been studied a lot. The diet was initially a treatment for epilepsy and hundreds of studies had been conducted, proving its efficiency and finding other effects from following it.

Second, one of the most widespread beliefs is that carbohydrates make you fat. You must have heard that if you want to lose weight, you should cut off the carbs. This is a misunderstanding and you can read more about it in the next section.

Different types of keto diet

Standard keto diet (SKD) – this is the most popular approach. It is a high fat, appropriate protein,very low carbohydrate diet. The SKD contains 75% fat, 20% protein, and only 5% carbs.

Cyclic keto diet (CKD) – this diet includes periods of higher carbs refeeds, such as 7 ketogenic days, followed by 1 high carb day.

MCT keto diet – In the 1960s, medium-chain triglycerides (MCTs) were found to produce more ketone bodies per unit of energy than normal dietary fats (which are mostly long-chain triglycerides). (1) MCTs are better absorbed and transported to the liver via the hepatic portal system instead of the lymphatic system. The MCT keto diet contains 60-80% of fat, 15-30% of protein and 5-10% of carbs. It is essential that between 30% and 60% of all of the fats in your diet come from MCT.

Targeted keto diet (TKD) – this diet allows you to add some more carb around your workout. TKD is only for people who work out regularly and it is best to add these extra carbs right after the physical activity.

High protein keto diet – it is very similar to the standard keto diet but it includes more protein. The typically includes 60% of fat, 35% protein, and 5% carb.
Atkins diet – the Atkins diet is very similar to the high protein keto diet, which makes it less restrictive than the SKD. You can read everything about the Atkins diet here.

Keep in mind that only the Standard ketogenic diet and the High protein keto diet have been extensively studied. The CKD and TKD are more advanced methods, mostly used by athletes and bodybuilders. Check chapter 7 to find out more about combining keto diet with sports.

Keto diet vs other diets

There are so many different diets these days that people often wonder which diet is better.

The truth is that some diets are uncomparable and are designed for different needs, and preferences. Can you compare the keto diet vs paleo? Keto diet vs vegan?

Of course not! You cannot compare these approaches!

The paleo diet focuses on foods that in the past could be found by hunting and gathering, while the vegan diet is a lifestyle for people, who don’t want to consume anything that comes from animals.

Bottom line:

The keto diet is the most popular diet where followers aim to enter ketosis by excluding carbohydrates from their menu and consume high amount of healthy fats.

The ketogenic diet was initially designed as a treatment for children and adults, who suffer from epilepsy. Soon after this, the keto diet becomes one of the most prefered ways to lose weight, because of the many benefits it delivers.

Are you curious to find out who ctry the Keto diet and who should avoid it? Read the next chapter then!

CHAPTER 2

Who can try the Keto diet?

Let’s be honest – the keto diet is restrictive and might not be suitable for everyone. There are many factors that should be considered well before starting such a plan.

Age, sex and physical activity matter when you are choosing a diet. Medical conditions matter. Budget matters.

In this chapter, you will learn whether the diet is safe for you to try and what the recommendations for beginners are.

We made different categories, such as women in menopause, men over 40, children and teenagers, etc. This should help you identify which category you fall into and decide whether the diet is for you.

Keto diet and women

Keto is fairly safe for women, if you want to try it for 2-4 months, or practice keto eating once or twice per year.

Eating keto for too long, though, might cause serious trouble to some women.

Extreme restrictions, such as eating too low carb for too long can lead to disruptions to many hormones.

Women’s bodies are more sensitive than men’s to low energy and carbohydrates intake. (28) The evolutionary importance of having enough nutrients to sustain a pregnancy could be the reason for this.

Our central nervous system (CNS) is responsible for the hormone production. The CNS consists of two main parts: the brain and the spinal cord.

Our brain is the interpreter of the environment around us, the center of our thoughts, and the origin of control of our actions.

The hypothalamus and pituitary glands are located in the brain and they are exquisitely sensitive to things like energy availability and stress (which can include life stress and exercise stress). Interacting with the adrenal glands they make up the hypothalamic-pituitary-adrenal, or HPA, axis.

The HPA axis is our central stress response system. It also regulates our mood, digestion, immune system, libido, metabolism and energy levels.

In some cases, when women don’t consume enough calories or carbohydrates, the hypothalamus slows or stops releasing gonadotropin-releasing hormone (GnRH), the hormone that starts the menstrual cycle. This condition is called hypothalamic amenorrhea and causes stopped or irregular periods, because of the HPA’s response to perceived starvation and stress.

In hypothalamic amenorrhea the hormone levels decrease significantly, which leads to low levels of luteinizing hormone (LH), follicle-stimulating hormone (FSH), estrogen, progesterone, and testosterone.

Furthermore, not eating enough calories and carbohydrates for too long causes an increase in cortisol (the stress hormone). Cortisol signals your HPA axis to further decrease pituitary gland activity, which is not something you want.

With all that said, here is the takeaway message: Hormone levels are not something we want to mess up with. Women that eat low carb for too long (especially active women and athletes), can face:

a stopped or irregular menstrual cycle;
lowered fertility;
hypoglycemia and blood sugar swings;
more body fat (especially around the middle);
loss of bone density;
anxiety, depression, mood swings and other mental health issues;
chronic inflammation;
worse chronic pain and other chronic problems;;
chronic fatigue;
disrupted sleep.

When we decide to start a diet, we aim to be healthy and fit, not to have issues like these. None of this is guaranteed to happen to every woman, but it is a lot more likely for them to experience hormonal disbalances.

Make sure you follow the diet correctly and do not restrict your calories significantly. You can even consult with your doctor, or healthcare provider, to check that everything is under control.

If you are a woman, who is planning to start a keto diet, make sure you follow it for a few months only and stop immediately, in case you notice some of the symptoms mentioned above.

The keto diet is not recommended for women, who are pregnant or breastfeeding. They need about 170-220 grams of carbs per day for a healthy and balanced diet that meets all of theirs and baby’s nutrients demands.

Pregnant or nursing women demand all of the macronutrients, in order to be healthy and avoid nutrient deficiencies. They need healthy carbs, such as rice, quinoa, potatoes, sweet potatoes, amaranth, and whole grains.

However, if you are pregnant or nursing your baby, you can still make some healthy changes in the way you eat, without starting a particular diet.

Top 5 tips for pregnant women

Exchange unhealthy carbs, such as sugars, refined carbs, and heavily processed foods.

This includes fast foods, cakes, candy, deeply fried food, white bread, white pasta, etc. Consume healthy carbs instead.

Eat more fresh and nutritious food.

Such food includes seasonal fruits and vegetables, organic eggs, organic dairy and meat, wild-caught fish, raw seeds and nuts.

Exclude unhealthy drinks from your menu.

Besides alcohol and caffeine-infused drinks, pregnant women might try to exclude, or minimize, sugary and soft drinks, such as coca cola, fanta, sweetened juices and smoothies, sweetened lemonades, etc. Instead, choose organic, naturally sweetened drinks, or freshly squeezed juices.

If you have a craving, try to choose a healthier option.

For example, if you really want a slice of chocolate cake, do not go into the first candy shop and buy heavily processed cake. Try to find a place with organic sweets or make it yourself with natural ingredients.

Another thing you can do is to have a bowl of your favourite fresh, seasonal fruits, instead of eating processed foods. This will reduce inflammation and provide you with healthy micronutrients.

Understand that things are different now.

You are used to making poor choices and don’t pay attention to what you eat? Well, it is not just about you now, it is about your child too.

You don’t have to be perfect at it, mistakes are part of the journey, but remember that the food you eat is also the food that feeds your baby, so try to make the better choices.

When you think like giving up your new healthy habits, try to think about your motivations to start in the first place. Your health and child will be thankful later, if you manage to adopt new, healthier behaviors.

Keto diet and Polycystic Ovary Syndrome (PCOS)

Polycystic ovary syndrome (PCOS) is a common endocrine disorder that affects women in reproductive years. It is associated with obesity, hyperinsulinemia, and insulin resistance.

The 3 main features of PCOS include:

irregular periods – this is the most common sign of PCOS. It refers to infrequent or prolonged menstrual cycles, where the gap between your periods starting keeps changing.
excess androgen (male hormones) – elevated levels of these hormones in your body might result in physical signs, such as excess facial or body hair, and occasionally severe acne and male-pattern baldness.
polycystic ovaries – this is when the ovaries might fail to function regularly, because they become enlarged and contain many fluid-filled sacs (follicles) that surround the eggs.

Signs and symptoms of PCOS often develop around the first menstrual period during puberty, but this condition can also develop later, such as early 20s. If you are obese, these symptoms could be more severe, which is why the number 1 recommendation for PCOS patients is to lose weight (if needed). (15)

Symptoms

The signs and symptoms of PCOS include:

weight gain;
thinning hair of hair loss from the head;
difficulty getting pregnant, due to missing or irregular ovulation;
intense hair growth (hirsutism) – usually on the face, chest, and back;
oily skin or acne.

PCOS is also related to an elevated risk of developing type 2 diabetes later in life, because of high cholesterol levels.

There is no cure for PCOS. However, symptoms can be treated, focusing on individual concerns. Specific treatment includes lifestyle changes, such as losing weight and maintaining a balanced diet and active life, and medications. (15)

Ketogenic diet treatment

The keto diet is not a treatment itself for PCOS symptoms but studies suggest that it has a positive impact on patients.

We already know that ketogenic diets can lead to weight loss and improvements in insulin resistance, which might be beneficial for PCOS.

A pilot study showed that following a low-carbohydrate, ketogenic diet led to a decrease in body weight, percent free testosterone,fasting serum insulin, and symptoms in women diagnosed with PCOS over a six-month period. (16)

However, these findings are not enough to determine if the benefits were from weight loss or from carbohydrate restriction specifically, so further research is needed.

Also, keep in mind that ketogenic diets might increase cortisol levels (stress hormone levels), which may be risky for women with PCOS. If you are diagnosed with this condition, talk with your doctor first, before starting a ketogenic diet.

Keto diet and menopause

What is menopause?

Menopause is the time that marks the end of your menstrual cycle. It usually happens in your late 40s or 50s.

Menopause is a natural biological process. In the months or years leading up to menopause (perimenopause), women might experience some of the following symptoms:

irregular periods;
hot flashes;
chills;
vaginal dryness;
mood changes;
disrupted sleep;
night sweats;
crashing libido;
weight gain;
slowed metabolism;
thinning hair and dry skin;
loss of breast fullness. (2)

Menopause might cause many changes in women’s bodies. These symptoms are the result of a decreased production of estrogen and progesterone in the ovaries.

Can a diet help relieve symptoms?

Diet and lifestyle choices impact menopausal symptoms significantly. Modifying your diet under the guidance of a healthcare professional might help you balance your hormone levels.

The keto diet is associated with several benefits for women in menopause, such as improved insulin sensitivity, decreased cravings, preventing weight gain. Do you want to know why? Let’s take a closer look!

As mentioned a few times already, menopause causes changes in hormone levels. Besides altering levels of sex hormones like estrogen and progesterone, menopause can decrease insulin sensitivity. This can impair your body’s ability to use insulin efficiently.

Insulin is the prindal satiety hormone, which allows your body to use glucose for energy or to store it for future use, and regulates your blood sugar levels. Research studies suggest that keto diets improve insulin sensitivity, which can promote better blood sugar control. (4)

Furthermore, many women experience increased hunger and cravings during the transition into menopause. This might lead to overeating and obesity, unless food behavior changes are made. Studies reveal that ketogenic diets decrease appetite and the levels of ghrelin (the hunger hormone), which helps combat cravings. (5)

Last but not least, going keto excludes many unhealthy foods, such fast foods, heavily processed foods, sweets, etc. Women experience a decrease in calorie needs during menopause, so these high-calorie foods should definitely be excluded from their menus, in order to prevent weight gain.

Keto diet and men over 40

When men reach 30 years old, their testosterone levels start to decrease naturally by 1-2% per year.

Testosterone is the primary male sex hormone. It is responsible for a number of important roles, including regulating sex drive, muscle and bone mass, and fat distribution, sperm and red blood cells production.

Low testosterone levels cause a variety of symptoms, including:

Lowered libido (sex drive);
Weight gain;
Decreased energy levels;
Mood swings or bad mood;
Depression;
Low self-esteem;
Hair loss;
Reduced bone mass;
Reduced muscle mass;
Hot flashes.

In order to slow down, or even avoid these symptoms, the number one priority to men over 40 should be boosting their testosterone levels.

Restrictive diets, such as keto, low carb, low fat, might have a negative impact on testosterone levels. Men over 40 need enough carbohydrates, proteins, and fats, to keep their hormones in balance.

Furthermore, men who exercise regularly should consume carbohydrates, because otherwise the testosterone levels decrease, while cortisol levels increase.

Research show that carbs rich diets support higher testosterone levels in men, and the production of GnRH (gonadotropin-releasing hormone) is decreased, if there is not enough glucose available. (17) (18)

Keto diet and men under 40

Men younger than 40 years old can experiment with more eating approaches, as their testosterone levels are higher.

However, as mentioned in the previous section, testosterone starts to decrease after the age of 30, so if you are in your late 30s, do not jump straight to extreme restrictions.

You can try the low carb diet first and slowly progress into keto, only if you feel good with less carbs.

Keto diet and children

In chapter 1 we found out that the Keto diet was originally designed as a treatment for children and adults with epilepsy. You can read more about ketogenic diets and medical conditions in chapter 3.

However, for the average, healthy growing child, or teen, the keto diet is not safe because it is too restrictive. Children and teenagers need carbohydrates to be mentally and physically active.

Carbohydrates should provide 50-60% of the energy a child needs from food.

Stick to healthy carbs when choosing your kid’s food, such as whole grains, fruits, vegetables, rice, quinoa, organic pasta and bread. Avoid giving your child unhealthy carbs, including sweets, candy, while pasta and bread, etc.

Children need to consume all of the macronutrients – carbohydrates, proteins, and fats, in order to be healthy. They need the energy from the carbs for development, growth, to do homework, to read books, and to go outside and play.

Furthermore, kids need the micronutrients from fruits and veggies. For example, pears, bananas, figs, mangos, potatoes, might be high in carbs but these foods are healthy for your children and they must be in their menus.

Keto diet and athletes

This is probably one of the most controversial topics. Can you follow a keto diet and still perform great at the gym? Well, it depends. (I know… I hate that answer too!)

The keto diet is suitable for many different sports and activities that require low to moderate intensity. Examples of such sports are volleyball, table tennis, short distance running (3-6 km), dancing, skating, rollerblading, city biking, etc.

The diet might not be the best option for marathon runners and bikers, weight lifters, martial artists, and professional athletes. There are many reasons for that and we are going to explain this in chapter 7.

Keto diet and beginners

Beginner dieters refer to people, who never followed a diet in their lives, or have very little experience with diets (such as, a few weeks).

Beginners usually have less willpower and it’s more difficult for them to plan their meals, get into a routine, and follow strict rules. The keto diet is a highly restrictive approach, which even experienced dieters might struggle with. In order to help you succeed with it, here are top 3 tips for beginners on keto:

Lower your expectations.

This is a crucial one. If this is the first time you go on a diet, and you choose keto, do not expect to follow it for half an year straight without having your ups and downs. You will experience cravings and doubs, guilt (if you eat something from the foods to avoid list), and discomfort.

Remember that it is normal and you don’t have to be perfect at it – you just need to be honest with yourself to make it work. You had a slice of cake the second week you started? Okay, cool. Now forgive yourself and move on. It is less likely to happen again if you accept that you are only human that is allowed to make mistakes.

Plan and prepare your meals for the next few days.

This is important for every dieter, not only for beginners.

Remember the 5 P’s: Proper Planning Prevents Poor Performance. Having an idea about what you are going to eat prevents you from making choices you are going to regret.

Preparation can be something simple, such as keeping canned salmon in the fridge, or extra cottage cheese, and eating it, when you don’t have anything cooked.

Keep a progress journal.

Motivation comes and goes but knowing how much you’ve overcome can always boost your performance.

Write down your progress every day or once/twice per week, in order to keep track of your development.

There are no rules for this, writing is a creative process. Use your imagination! You might like to write about how you feel everyday, what challenges you, your measures and how they change, what is difficult to you, what is easy, etc.

You can also look for convenient apps for this, if you prefer keeping an e-journal.

If you want to find out more about the different keto ingredients in a simplified way for beginners, read this article!

Bottom line:

The keto diet is a restrictive eating approach that requires some time to get used to. It is beneficial for women in menopause, but it has risks for other women, so they should not follow the plan for longer than 5-6 months.

The diet is also not suitable for children and professional athletes, because they require more energy from all of the macronutrients – carbohydrates, proteins, and fats. The ketogenic diet is also not a good option for men over 40, if they want to support their testosterone levels.

Do you want to learn about the relationship between the keto diet and some medical conditions? I will see you in the next chapter then!

CHAPTER 3

The keto diet and medical conditions

Consulting your doctor first, when starting a diet with a medical condition, is the safest way to do it.

The keto diet can be beneficial for treating some medical conditions but it might be risky too. Always remain cautious when you choose a restrictive diet that eliminates a certain macronutrient, if you have a certain condition.

In this chapter, we are taking a closer look of the effect of the diet on different diseases.

Keto diet and epilepsy

In chapter 1, you learnt that the Keto diet was initially designed as a treatment for children and adults with epilepsy.

Epilepsy is a central nervous system (neurological) disorder, in which brain activity becomes abnormal. It causes seizures or periods of unusual behaviors, loss of awareness, and sensations. Seizures are a burst of electrical activity in the brain that affect how it works temporarily.

Epilepsy affects both men and women of all races and ethnic backgrounds. It can occur at any age but it’s most common in children or people over 60. This condition is often lifelong, but sometimes, it can get better over time. Some children with epilepsy could outgrow it with age.

Seizure symptoms can vary widely and having a single seizure does not mean you have epilepsy. At least two unprovoked seizures are required to get diagnosed with this disease.

Symptoms

Since epilepsy is caused by abnormal activity in the brain, seizures can impact any process that your brain coordinates.

Possible signs and symptoms include:

Uncontrollable jerking movements of the arms and legs, called a “fit”;
Loss of consciousness or awareness, and staring blankly into space;
Temporary confusion;
Becoming stiff;
Strange sensations, for example, a “rising” feeling in the tummy;
Unusual smells or tastes;
Tingling feeling in the arms or legs;
Collapsing.

In most cases, a person tends to have the same type of seizure each time, so the symptoms will be similar for each episode.

Approximately 70% of people with epilepsy might have their seizures controlled with anti-epileptic drugs (AEDs). (11) Other treatment methods include surgery, deep brain stimulation, vagus and nerve stimulation, and ketogenic diet.

Ketogenic diet treatment

The understanding of the mechanisms of action of the keto diet is still incomplete.

However, some theories have been advanced about how ketogenic diets modify the neuronal metabolism and excitability in order to reduce the seizure frequency.

Some of the systems involved in seizure reduction are related to metabolic changes in the blood and cerebrospinal fluid (CSF), including a decrease in glucose levels and an increase in ketone bodies. The mitochondria function and energy reserve may also play a role in the ketogenic diet mechanisms, resulting in synapse stabilization and excitatory decrease.

These changes may decrease the excitability of neurons, which could have a stabilizing effect on seizures. (12)

Both children and adults with drug resistant epilepsy can benefit from a ketogenic diet, as well as children with focal seizures. The keto diet might be especially helpful for people, who suffer from the following types of epilepsy, including:

Dravet syndrome;
Doose syndrome;
Rett syndrome;
Glucose transporter type 1, or GLUT-1, deficiency;
Infantile spasms;
Tuberous sclerosis complex.

The keto diet has been a reliable treatment for epilepsy since the 1920s and there is a fair chance to be beneficial for a child, or an adult with epilepsy. However, experts suggest that the diet should be followed for about 2 years and going back slowly to eating everything again. Furthermore, the keto plan should be designed individually for each patient and followed under the strict supervision of a doctor.

Many of our famous celebrities have epilepsy too and live with it, day in, day out.

Some of these people are Lil Wayne,Theodore Roosevel, Dai Greene, Danny Glover, Jason Snelling, and many others.

In case you have medical conditions, such as high cholesterol, candida overgrowth, or GERD, check out our other guides.

Keto diet and diabetes

Diabetes is a lifelong condition, in which your blood sugar levels become too high.

The three major types of diabetes include Type 1, Type 2, and gestational diabetes.

Type 1 diabetes – this occurs when the body’s immune system attacks and destroys the cells that produce insulin, or in other words, individuals with type 1 diabetes cannot produce insulin. (Read more about insulin in our Low carb diet guide).

People who suffer from type 1 diabetes are dependent on insulin. This means they must take artificial insulin regularly to stay alive. The causes of type 1 diabetes are unknown.

Type 2 diabetes – this is the most common type of diabetes and it is often linked to obesity. In this condition, the body does not produce enough insulin, or the body’s cells do not respond to it so effectively as they did before.

You can develop type 2 diabetes at any age.The causes of type 2 diabetes are complex but genetics can often play a big role.

Some symptoms and signs include increased thirst and hunger, frequent urination, fatigue and blurred vision, frequent infections, slow-healing wounds, and low energy levels.

Gestational diabetes – this type might occur in women during pregnancy. Some women have such high levels of blood glucose that their bodies cannot produce enough insulin to absorb it all. The condition usually starts after giving birth and it does not need to affect every woman.

If you are diagnosed with diabetes, lifestyle changes should be made, in order to maintain healthy body weight. Besides becoming more physically active, eating more nutritious food, and avoiding heavily processed foods, a ketogenic diet might provide some benefits as well.

Studies reveal that the ketogenic diet improves glycemic control in patients with type 2 diabetes such that diabetes medications are discontinued or reduced in many of them.

The keto diet is also very effective at lowering blood glucose levels. (13) (14)

However, there is a risk of hyperglycemia (too low blood sugar levels) in patients with type 2 diabetes, if the diet is not properly adjusted. Make sure you consult your doctor first before starting any diet.

Furthermore, the ketogenic diet is dangerous for patients with type 1 diabetes, because it might cause ketoacidosis (read more about this in chapter 4).

People with type 1 diabetes or gestational diabetes should not follow a ketogenic diet because it might lead to many complications. Read more about keto and diabetes in this article.

Keto diet and acne

Who didn’t suffer from acne in their teenage years? At some point in our lives we all have skin issues.

While we care much more about the skin products we use, we often forget that what goes in our bodies is also very important. Before diving deeper into this, let’s find out more about acne.

Acne is a long-term skin condition that occurs when oil from the skin and dead skin cells plug the hair follicles. It usually appears on the face, chest, upper back, and shoulders, causing pimples, blackheads, and whiteheads. Acne affects mostly teenagers and people in their 20s, but people of all ages could develop acne.

Genetics is the primary cause of acne. (19) However, there are other factors that put you at risk for acne, including:

Hormonal changes – such changes occur in teenegares, women, and people taking certain medications.
Oily substances – oily or greasy creams and lotions might be the reason for developing acne, if your skin is more sensitive or if the product is not suitable for your skin. Always chose light creams and lotions with natural ingredients.
Pressure on your skin – tight helmets, hats, face masks, and backpacks might cause acne, depending on your skin type.
Stress -besides the many unpleasant things that stress might cause us, it can contribute to worsening your acne.

More severe forms of acne can lead to emotional distress and leave scars on the skin. This is why it is important to start a treatment as early as possible. Treatment methods include topical and oral medications, skin therapies, and lifestyle changes.

In this case, lifestyle changes refers to a change in the diet. While this might not be enough to cure acne, research studies suggest that keto diets might contribute to treating acne. (20)

Ketogenic diets decrease insulin levels, which might help with your acne. The androgen hormones become more active when insulin is increased, which boost sebum and skin cells production, so keeping your insulin levels low is important.

Furthermore, a ketogenic diet can decrease IGF-1 (insulin-like growth factor 1) levels. This also regulates sebum production. (20)

Another plus of a keto diet is that it excludes heavily processed foods, refined carbs and sugars, which are known to cause skin problems. The keto diet focuses on whole and fresh foods that have a positive impact on your skin health, such as low carb fruits and vegetables, eggs, and fish.

Keto diet and nervous system disorders

The nervous system (NS) coordinates and regulates body activities. It contains two major divisions – the central nervous system and the peripheral nervous system.

The central NS includes the brain and the spinal cord, while the peripheral NS consists of the peripheral nerves and autonomic nerves, which form the communication network between the central nervous system and the other body parts.

Nervous system diseases

Various disorders can affect the nervous system, including:

Alzheimer disease
Parkinson disease
Multiple sclerosis
Amyotrophic lateral sclerosis (ALS)
Huntington’s chorea
Stroke
Aneurysm
Epilepsy
Vascular dementia
Transient ischemic attack (TIA)
Injuries to the spinal cord and the brain
Brain or spinal cord tumors

Can ketogenic diets help treat some of these diseases?

We learned already that a keto diet has been a treatment for epilepsy patients since 1920, but are there other NS disorders that can benefit from it?

Current research studies are showing promising results in treating, or preventing, neurodegenerative diseases, such as Alzheimer’s disease and Parkinson disease, with ketogenic diets. Further studies are necessary to validate the benefits and study the long-term effects, but some interesting studies reveal the following results:

In a 2012 study, older adults with mild cognitive impairment followed a ketogenic diet for six weeks. Besides losing weight during this period, they showed significant improvement in their performance on memory tests. (22)
In a 2018 study, adults with mild to moderate Alzheimer’s disease participated in a trial of six months ketone supplementation (30g of MCT a day). This led to increased total brain energy metabolism. (23)
In 2017, Kansas researchers investigated the effects of a ketogenic diet and MCT supplementation in patients, who suffer from mild to moderate Alzheimer’s disease. After 3 months, the participants experienced notable improvements on cognitive tests. (24)

To some up these results, we can conclude that higher levels of blood ketones leads to improvements in cognitive functions among patients with cognitive impairments.

Keto diet and cancer

Cancer is a group of diseases and refers to abnormal cell growth anywhere in a body. There are over 100 types of cancer, including breast cancer, lung cancer, skin cancer, prostate cancer, colon cancer, and lymphoma.

Depending on the type, symptoms vary. There are many possible causes for developing cancer, but some general risk factors include:

Exposure to chemicals or other substances;
Exposure to radiation;
Some types of viral infections;
Obesity;
Poor diet;
Lack of physical activity;
Older age;
Family history of cancer;
Tobacco;
Excessive alcohol.

There are many different treatments of cancer, including surgery, radiation, medications, and other therapies. Depending on the situation a patient may receive a combination of treatments.

Can a ketogenic diet fight cancer?

Further research is still needed but data from case reports and trials suggest that ketogenic diet might help improve tumor response in a combination with other treatment methods. (25)

The logic behind this statement is that the keto diet reduces glucose, which is the cancer cells fuel. Abnormal cancer cells are not as adaptive to a low glucose situation as healthy cells. This suggests that cancer cells’ ability to survive decreases when a patient follows a keto diet.

However, it is too early to say whether the potential benefits of a keto diet outweigh the risks for a cancer patient. Always talk with your oncologist or healthcare provider first before changing your diet.

Read more about keto diet and cancer in this article.

Keto diet and asthma

Asthma is a long-term lung condition, in which the airways swell and narrow, causing occasional breathing difficulties. It affects people of all ages and often begins in childhood.

There is no cure for asthma but the symptoms can be controlled, so the condition doesn’t impact the patients’ lives that much. The symptoms of asthma vary but the most common include coughing, wheezing when exhaling, chest tightness or pain. When the symptoms temporarily get worse, this refers to an asthma attack.

Asthma might develop randomly or after exposure to a trigger, such as:

Allergies;
Smoking;
Pollution and cold air;
Exercise;
Certain medications;
Strong emotions and stress;
Respiratory infections like common cold and flu;
Gastroesophageal reflux disease (GERD) (read more about GERD in our ultimate GERD diet guide)

Asthma symptoms are usually treated by using an inhaler, which is a small device that lets you breathe in medications, or taking oral medications.

A recent German study suggests that a ketogenic diet may help relieve asthma. Researchers at the University of Bonn revealed that mice that switched to a low carb, high fat diet showed decreased inflammation of the respiratory tract. (26)

The researchers explained that severe inflammation of the bronchi and enhanced production of mucus is the reason for asthma attacks.

Their study revealed that increased consumption of fats on ketogenic diet reduces inflammation by improving the functions of Innate Lymphoid Cells (ILC) in the immune system. These cells repair damaged mucous membrane, which protects the lungs.

Furthermore, ILC work together with cytokines, promoting division of the mucous cells and stimulation mucous production. These cells help the body accelerate the process to heal from harmful substances and pathogens. (26)

However, these findings must be further investigated, because ILC and cytokines might also contribute to a development of asthma. When claiming that a certain thing helps treat a medical condition, there are many factors that must be considered carefully. If you suffer from asthma and consider changing your diet, talk with your doctor first.

Bottom line:

The keto diet might be beneficial for certain medical conditions but it could be dangerous for others. This diet has a long history of research studies and trials, investigating the effects of ketosis on different patients. While further research is still needed, a ketogenic diet might help sufferers from epilepsy, type 2 diabetes, acne, and some degenerative disorders.

However, you should always consult speak to your doctor or healthcare provider first, if you are diagnosed with a medical condition and consider starting a new diet.

Do you want to find out what the pros, cons, and dangers of the keto diet are? How to deal with the keto “flu”? Read the next chapter then!

CHAPTER 4

Pros & Cons

There is no golden approach that fits all – each diet has its pros and cons, its health benefits and its potential dangers.

The keto diet is one of the most studied diets out there, which reveals lots of its effects on different people – healthy, sick, athletes, women in menopause, and so on.

In this chapter we will learn about the pros and cons from the keto diet, and how to avoid the risks.

Top 9 benefits from following a keto diet

Decreased appetite – increased hunger and cravings tend to be the worst, while dieting. These are the main reasons for people to give up from their diet eventually. We all have been there. Fortunately, ketogenic diets help control hunger and combat cravings. (7)
Increased levels of “good” HDL cholesterol – ketogenic diets, which are rich in healthy fats, are one of the best ways to increase the HDL levels. (8)

Lower blood sugar and insulin levels – ketogenic diets are helpful for people with diabetes and insulin resistance, as you have learned in chapter 3. According to research studies, cutting carbs lowers your blood sugar and insulin levels. (9)
Therapeutic for epilepsy – we now know that the keto diet was initially designed for epilepsy treatment, in 1920. A hundred years later, the diet is still beneficial for epilepsy patients, especially for those, whose seizures cannot be controlled by the anti-epileptic drugs (AEDs), or the other treatment methods mentioned in chapter 3.
Improves acne – there are many reasons for acne and it might be linked to nutrition and blood sugar, in some people. Consuming food that is high in processed and refined carbs might be bad for your skin, because it alters the balance of gut bacteria and causes blood sugar to rise and fall significantly. (6)
Provides cognitive benefits – in chapter 3 we learned that ketones can benefit those with neurodegeneration issues like epilepsy, Alzheimer’s disease, Parkinson’s disease, and aging-related cognitive diseases.

People, who suffer from these diseases can’t use enough of the available glucose to handle cognition and perception. Ketogenic diets assist in these cases by providing alternative source of energy.

Furthermore, studies unanimously agree that keto diets provide cognitive benefits for healthy people as well, such as improved memory and focus. (10)

Increased energy levels – When you switch to keto eating for a few weeks, your body enters the “fat adapted” state, which means it doesn’t run off glucose for energy. Being fat adapted makes your body burn fat for fuel instead of carbs, as a primary fuel source. This way you can avoid the blood sugar spikes, which are caused by eating carbs, and enjoy a steady keto energy.

However, this often works better for men (even though it is not necessary); for women there are too many other factors that play a role and keto is not always the right option for them.

Might increase productivity – This is more individual saying and it might not bring the same effect to everyone. I had experienced increased productivity, while eating on keto. The reason for this might be because the keto diet requires discipline and following it gives you a feeling of getting things done.
If you practice intermittent fasting, the keto diet helps you fast longer and decreases your hunger. – Read this article if you want to find more about the intermittent fasting and keto!

If you want to learn more about the benefits of the keto diet, check this article.

5 Cons & Potential dangers of keto

Nutrient deficiencies – the ketogenic diet is highly restrictive and your eating plan should be very well designed, in order to avoid (or at least minimize) nutrient deficiencies.
Constipation – food that is high in fats and low in fiber can cause constipation. Luckily, you can avoid this by consuming enough fiber rich veggies (or keto friendly smoothies, packed with these vegetables).

Furthermore, fruits are not absolutely forbidden and they are also rich in fiber, so make sure you eat one fruit per day from our keto friendly food list.

Restaurant options might be limited – this is not a big deal but it is good to keep it in mind. Try to pick restaurants that don’t offer only pasta, pizza or fast food, because this might ruin your hard work reaching ketosis.

Instead, choose places where they have enough different food options, such as salads, steaks, omelets, cheese dishes.

Might not be the best option for all types of working out – in chapter 7 you will learn everything about keto and physical activity. While a keto diet could help you feel more energized during the day, things are different when it comes to long or too intense workouts, where you perform better with carbs.

It is great for you, if you are used to running 10 kilometers a few times a week, but if you also want to try keto, it might be wise to switch to short and effective workouts.

Ketoacidosis – this is a potential danger of a keto diet, which refers to metabolic state, caused by uncontrolled production of ketone bodies. The difference between this condition and ketosis is that ketosis is any elevation of blood ketones (this is the aim of a ketogenic diet), while ketoacidosis is a pathological condition that changes your blood pH, and requires attention from a medical specialist.

Ketoacidosis is a complication of type 1 diabetes and the percentage of people affected by this is low.

Ketoacidosis occurs when a person does not take enough insulin at the right time. As a result, the body is not able to move blood to the cells at the right time, in order to ensure energy.

You are in ketoacidosis, if your blood ketone levels reach 240 mg/dl, which can be tested using urine tests.

Learn more about the dangers and drawbacks from ketogenic diets here.

If you want to find out what the 11 long term effects of a keto diet are, check this article.

Another potential con of the diet is the keto flu.

While some keto dieters might start the diet and feel great, others often asked the following question:

. Why do some people experience fatigue, nausea, headaches after starting the keto diet?

Let’s face it, new beginnings are always hard! The keto diet is different from the ordinary diet, where we consume carbohydrates, proteins, and some fats. This difference can result in certain symptoms that dieters experience at the beginning of the diet.

Fatigue, nausea, and headaches are only part of the symptoms during the keto “flu” that some people might experience.

The keto flu may occur during the transition from burning glucose for energy to burning fat, which is usually in the first 2-3 weeks of the diet. Think of this as adaptation time that your body and its organs take to get used to the new fuel.

We already know that the keto diet lowers your insulin levels, which changes many things in the way your organism works. One of the body’s response to this is to excrete more sodium and water in the urine. Because of this, you might find yourself going to the WC a lot more often in the first few weeks, and experience some of the following unpleasant symptoms.

However, the keto flu is not something that everyone experiences. Many people who follow keto never have these symptoms.

Keto flu signs symptoms

Nausea
Fatigue
Headache
Brain fog (having a hard time focusing)
Dizinnes
Lack of motivation
Muscle cramps

Top 5 tips to handle the keto flu like a pro

Add more water and salt. Loss of water and salt is the reason for most of the symptoms at the beginning of the diet.

Remember that just drinking more water does not restore the fluid balance in your body because you are losing electrolytes too.

Keto friendly and hydrating drinks include bone or veggies broth (add more salt if needed), chicken or beef stock, water with a half a tsp salt and a ½ squeezed lemon, electrolyte sports drink that is sugar-free.

Make a slower transition. Do not switch from a high carb diet to keto within a day.

Decrease your carbs intake gradually for 2 weeks, before actually starting the diet. This way you will give your body some time to adjust and avoid the stress.

You can start the low carb diet first and progressively switch to keto.

Do not restrict your calories too much. If you aim weight loss it is normal that you might want to see results faster, but decreasing your calorie intake drastically is not the right way to do it.

Adjust your diet according to your needs and eat healthy and nutritious meals daily. Slightly decreasing your portion size is okay but eating too little can cause many complications.

Eat enough healthy fats. One of the most common mistake that people make when starting the keto diet is to eat only high protein food without consuming enough fats.

The keto diet is not a protein diet, it is a high fat, moderate protein diet. A balanced ketogenic diet must include enough healthy fats in each meal to ensure you do not feel miserable, hungry, or tired after eating.

Check chapter 5 to find out which foods are keto friendly and why they are important.

Lower your gym expectations for the first few weeks. You might be used to working out at high intensity pace and hustle 5-7 times a week, but this is not always possible in the first few weeks.

Give your body and mind some time to adjust and be okay with not working out the way you used to.

Bottom line:

The keto diet has its pros, cons, and risks. While it might be very beneficial for some people, it could be really dangerous for others. Many dieters experience keto “flu” symptoms in the first few weeks of their keto journey, including headache, nausea, fatigue, brain fog, and muscle cramps. These symptoms are common and go away after your body adapts to the new fuel – fats.

Do you know which foods you can eat on keto and which you should avoid? We are taking a closer look at this in the next chapter!

CHAPTER 5

Foods to eat, foods to avoid & Keto supplements

A keto diet menu might look poor and boring at a first glance but it can be a lot of fun, if you do it right. There is actually a wide variety of foods that you can eat daily, so do not limit yourself with eggs and avocados on every meal.

Additionally to your keto meals, there are also certain supplements you can take to boost the benefits from the diet.

In this chapter, you will read the complete lists of the foods to eat and foods to avoid, and which supplements suit a keto diet best.

8 different categories of foods to eat

Meat and Seafood

Beef, chicken, turkey, lamb, sausages, salami.

Pro tip: Make sure you buy meat from well-trusted sources and brands. Choose organic options if possible.

Calamari, crab, fish, octopus, shrimps, shellfish, prawns, lobster.

Pro tip: Choose wild caught seafood whenever you have the option. Seafood is high in protein, omega-3 fatty acids, and is low in calories and carbs. Fish is packed with calcium, phosphorus, iron, zinc, iodine, riboflavin, magnesium, and much more. The best fish options include salmon, sardines, mackerel, tuna, anchovies, trout.

Eggs and Dairy products

Eggs

Pro tip: Besides chicken eggs, there are other edible eggs, such as duck, turkey, goose.

Milk, yogurt, butter, ghee, cream cheese, sour cream, swiss cheese, parmesan, ricotta, mozzarella, guada, skyr

Pro tip: Dairy products are naturally low carb and suitable for your keto plan. However, hard cheeses tend to have less carbs than soft cheeses (even though soft cheeses are okay for keto too), so try to choose hard cheeses like parmesan and swiss more often.

Low carb vegetables

Leafy greens – spinach, ruccola, lettuce, kale, microgreens, collard greens, cabbage, swiss chard, arugula.

Salad greens are very important for a healthy and balanced diet. While being low in calories, they are rich in vitamins, minerals, and fiber. Perfect for keto, these nutritious greens should be part of at least one of your meals every day.

Other veggies – eggplant, zucchini, tomatoes, cucumbers, asparagus, cauliflower, aubergine, mushrooms, onions, pepper, carrots, broccoli, brussels sprouts, celery, garlic.

Pro tip: Stick to seasonal vegetables and try to pick organic and fresh products. If possible, buy locally produced vegetables from farms or markets.

Low carb fruits

Lemon, lime, raspberries, strawberries, blueberries, blackberries, watermelon, clementine, cantaloupe, peach orange, cherries, plums, apples, pears, avocado, galia, cranberries, kiwi, apricots, cranberries, grapefruit.

The same rule counts for the fruits as well – chose seasonal, organic fruits from local stores.

Top 13 Keto friendly fruits

Well, the keto diet is not a carnivore diet, where it is all about meat. You can enjoy the taste of fruits as well.

Even if you are not a big fan of chocolate, when you are on a low carb diet and eat only 20-40g of carbs, your brain will think of sweets more often than usual. In order to satisfy your cravings and still stick to your diet, make sure you have at least a few of these keto friendly fruits at home.

Blackberries – these berries are rich source of magnesium, potassium, calcium, vitamin A, C, E and most of the B vitamins.

Carbohydrates per 100g: 9,61 g; 43 kcal

Raspberries – they are high in fiber, vitamins, minerals, and antioxidants. Raspberries provide anti-aging effect and might protect against diabetes and cancer.

Carbohydrates per 100g: 11.9 g; 52 kcal

Strawberries – these berries are packed with fiber, antioxidants, vitamin C, and much more. Strawberries protect the heart and increase the good cholesterol.

Carbohydrates per 100g: 7 g; 32 kcal

Coconut – this exotic fruit is rich in MCTs, which is amazing for keto dieters, as well as manganese, copper, iron, and selenium. It is high in calories though, so consume in moderation.

Carbohydrates per 100g: 15 g; 354 kcal

Galia – galia melons are rich in beta carotene, antioxidants, vitamin C, and much more. Melons may boost the eyesight and regulate blood pressure.

Carbohydrates per 100g: 7 g; 33 kcal

Watermelon – besides being rich in vitamins and minerals, watermelon contain citrulline. This is an amino acid that can increase nitric oxide levels in the body, which helps the blood vessels expand and lower blood pressure.

Carbohydrates per 100g: 7.55 g; 30 kcal

Lemons and limes – these powerful immune system boosters are the best sources of vitamin C and help maintain the pH balance of the body. Lemons and limes are a must during the flu season, or when you need energy boost.

Carbohydrates per 100g: 9 g; 30 kcal

Cantaloupe – great source of vitamin A and C, folate, potassium, antioxidants, and minerals.

Carbohydrates per 100g: 8 g; 33 kcal

Grapefruit – this bitter-sweet fruit is low in calories but highly nutritious. It promotes appetite control, so it is perfect to eat when you have a food craving. Grapefruits are rich in powerful antioxidants, vitamins, and minerals. It may improve heart health and prevent insulin resistance.

Carbohydrates per 100g: 10 g; 42 kcal

Clementine – high in fiber, potassium, vitamin C and A, calcium, and much more, these tasty fruits might promote heart health, support the immune system, and lower the risk of cancer.

Carbohydrates per 100g: 8 g; 35 kcal

Kiwi – these green fruits are literally a powerhouse of vitamins and minerals. Kiwis are also rich in folate, fiber, and antioxidants. Kiwifruit might improve the skin, promote better sleep, and prevent kidney stones from forming.

Carbohydrates per 100g: 14 g; 61 kcal

Apricots – this fruit is a great source of vitamin A, C, and E, iron, and fiber. They might promote gut, skin, and eye health.

Carbohydrates per 100g: 11 g; 48 kcal

Plums – rich in potassium and vitamins, this fruit provide many benefits for pregnant women and boost heart and bone health.

Carbohydrates per 100g: 46 g; 11 kcal

Check out our low carb diet guide to find out which are the top 9 low carb vegetables.

Low carb nuts and seeds

Find out more about why nuts are important on a keto diet in this article.

Keep in mind that it is very easy to consume a large amount of calories when eating nuts. Always keep your calories checked.

Nuts – pecan, macadamia, hazelnuts, walnuts, almonds, nut flours.
Seeds – chia, flaxseed, pumpkin seeds, hemp seeds, sesame seeds, sunflower seeds.

Healthy tip: Consume only raw nuts and seeds, or bake them yourself. Do not eat fried nuts that are too salty and much higher in carbohydrates.

Coconut products

Milk, cream,oil, butter, shreds, coconut meat (kernel), flour.

Healthy tip: Coconut and coconut products are very low in carbs and high in healthy fats. The coconut flour is the perfect substitute to a high carb flour.

Soy products

Tofu
Tempeh
Edamame

Pro tip: These products are great protein source for vegans, while being low in calories and carbs. Tofu is the number 1 keto friendly protein source from these three, with only 1.69g of carbs and 8.19 g of proteins per 100g.

Low carb beans and legumes

Green beans
Black soybean

Healthy tip: Beans and legumes are not the most keto friendly foods, as they contain some carbs. However, eating a small amount of them a few times a week is okay, as long as you do not exceed your allowed portion of carbs for the day.

Foods to avoid

Sugar – this includes all kinds of sweets, cakes, candy, snack bars, ice-cream, honey, maple syrup, agave, artificial sweeteners, etc.
Unhealthy “healthy fitness foods” – muesli and muesli bars, granola, cereal, sports drink
Foods that contain “hidden” sugars – pre-made salads, bottled smoothies, pre-made soups, lunch or dinner to go, flavored coffee, low fat yogurt, pre-made herbal mixes and condiments, pre-made sauces, sweetened yogurt, pre-made salad dressings

Beware of “zero” labels, and always check for the following chemicals, which are used in refining sugar.

sulphur dioxide;
phosphoric acid;
calcium hydroxide;
activated carbon.

Sweetened drinks – iced coffee, iced tea, soft drinks, juices, energy drinks,
Alcohol – especially beer and cocktails
High carb vegetables – potatoes, sweet potatoes, beetroot, parsnip, celeriac, rutabaga, corn
Whole grains – barley, brown rice, buckwheat, bulgur, miller, oatmeal, popcorn, whole-wheat bread, crackers or pasta.
Breads and grains
Gluten free carbs – quinoa, amaranth, rice, potatoes
Dried fruits
High carb fruits – mango, banana, grapes, raisins
Beans and legumes – lentils, peas, chickpeas, kidney beans, pinto beans

How to eliminate the keto unfriendly foods?

Read labels. Always check the ingredients carefully before buying a product. There are many foods that contain added sugars

Top 3 Keto diet supplements

Before diving into this topic, it is important to say that supplements are not necessary, if you have a well balanced diet with a wide variety of foods.

However, the keto diet is restrictive and there are many foods you cannot eat. Furthermore, there are supplements that boost your keto experience and provide many benefits, so let’s take a look at these.

MCT oil

In chapter 1 we learned what MCTs are and how they differ from the long chain triglycerides. MCTs are easily digested and many, due to their shorter length, and many health benefits are related to the way these fats are processed.

More than 15% of the fatty acids in coconut oil come from MCTs, which is why MCT oil is usually extracted from there. Dairy products and palm oil are also high in MCTs, but not as much as coconut oil.

Supplementing MCT oil can increase the level of ketones and the release of peptide YY and leptin. These hormones promote the feeling of fullness, which is beneficial, if you are trying to lose weight, while the higher ketone levels help you stay in ketosis.

MCTs enter your bloodstream very quickly, which makes them a perfect energy source for the brain and muscles. They can be used immediately for energy, or converted into ketones to fuel the brain.

Another great benefit of MCTs is that they have antifungal and anti inflammatory effects. The powerful fatty acids in MCTs, including caprylic, capric and lauric acid, have been shown to suppress the growth of yeast and bacteria.

Digestive enzymes

Many people might experience digestive issues when eating mostly high fat meals. In the previous chapter you learned about the top 5 tips on how to handle the keto flu symptoms, such as nausea, diarrhea, and headache. In addition to these tips, you can consider supplementing with digestive enzymes.

Supplements that contain lipases (an enzyme breaking down fats) and proteases (an enzyme breaking down proteins) can optimize digestion and reduce unpleasant symptoms, while following a ketogenic diet.

Magnesium

Magnesium is a mineral that regulates blood sugar levels, increases energy, and promotes a healthier immune system.

Many high carb foods that should be avoided on a keto diet contain magnesium, such as potatoes, beans, legumes, whole grains, and some fruits. Nuts and fish are other great sources of magnesium but if you think you don’t meet your adequate daily intake (400-420 mg for males and 310-320 mg for females) then you can consider taking magnesium supplements.

Taking magnesium can help with muscle cramps and sleeping issues, regulate blood pressure and nerve function. It might also elevate your energy levels and reduce anxiety.

Shopping lists (Vegan options included too!)

Many people think that in order to eat healthy, they should consume macro- and micronutrients from different sources. Eating various foods is important for a well balanced diet, but there is no need to eat eggs, fish, two types of meat, and 10 different vegetables in a single day to consider your meals healthy.

For example, it is much easier to eat chicken meals for a week or two, then beef, then fish, and so on. This way you don’t have to spend hours in the kitchen, cooking and preparing food. If you are a vegan or vegetarian, you can use the same approach by switching from eggs to organic dairy, tofu, tempeh, and so on, every once in a while. You can do the same with the vegetables and fruits you consume.

Here are a few different shopping lists. You can use them as a guideline for your weekly shopping.

Keto shopping list #1

Salmon
Organic ham
Cream cheese
Olive oil
Avocado
Rucola
Raw almonds
Cherry tomatoes
Cucumbers
Eggs
Greek yogurt
Blueberries
Strawberries

Keto shopping list #2

Pork
Broccoli
Zucchini
Carrots
Sesame seeds
Chia seeds
Skyr
Butter or ghee
Kiwis
Blackberries
Eggs
Cottage cheese
Brazil nuts

Keto shopping list #3

Beef
Spinach
Cucumbers
Tomatoes
Olives
Macadamia
Coconut oil
Lemons
Apricots
Cheese
Eggs

Keto vegetarian shopping list

Eggs
Skyr
Feta cheese
Flaxseeds
Chia seeds
Hazelnuts
Kale
Peppers
Onions
Watermelon
Peaches

Keto vegan shopping list

Tofu
Pumpkin seeds
Almonds
Chia seeds
Coconut milk
Lettuce
Rucola
Asparagus
Onions
Garlic
Raspberries
Apricots
Coconut oil
Nut oil

Read this article, if you want to learn how to follow a vegan or vegetarian keto diet.

Shopping list for keto desserts

Just because you are going keto, it does not mean you have to give up desserts. Read this article to find out more about keto and desserts, and check our great recipes in chapter 7!

Almond flour
Coconut flour
Milk of your choice – dairy, almond, hazelnut, coconut
Stevia
Erythritol
Agave syrup (you can use just a little bit of this)
Baking powder
Dark chocolate (at least 75%)
Raw nuts – almonds, macadamia, hazelnuts
Chia seeds
Flaxseeds
Coconut shreds
Vanilla and rum extracts
Cacao powder
Coconut oil
Keto friendly fruits of your choice

Keto budget shopping list

Healthy food doesn’t have to be expensive. It is enough to choose whole, minimally processed foods. Here is a top list with nutritious rich keto diet ingredients that don’t cost much. You don’t need to buy all of these ingredients; choose the ones you like to eat.

Chicken
Cottage cheese
Bacon
Ground meat
Tofu
Eggs
Seasonal vegetables
Seasonal fruits
Onions
Garlic
Butter
Olives
Sunflower seeds
Sesame seeds
Herbs and spices

Top 5 keto budget tips

In case you are on a tight budget and still want to follow a ketogenic diet, there is good news for you – you can definitely do that! There are many keto budget foods, as mentioned in the shopping list above. There is no need to eat fancy meals, such as Coffin Bay King Oysters, in order to be successful with your keto diet.

Pick fresh, seasonal fruits and vegetables.

Fruits and vegetables are expensive when you buy them out-season. For example, eat leafy greens during spring and summer and leave the cabbage and brussels sprouts for the winter. If possible, buy locally grown fruits and veggies, because they tend to be cheaper and taste better.

Look for deals in the supermarkets.

You might not need butter on the day you are shopping groceries but if the store offers two packages on the price of one, buying it would save you money. Stock up on the things you use the most when they are cheaper and avoid getting them when they are more expensive.

Buy whole chicken.

Chicken can be cooked in hundreds different ways, it is not expensive, and is a source of protein. Chicken is usually cheaper to get it whole and cut it in pieces yourself.

Pick cheaper cuts from pork and beef.

Cuts from the shoulders or back legs are often more affordable than the leaner parts.

Buy foods in larger quantities (known as bulk shopping).

Things like nuts, seeds, frozen berries and veggies, coconut oil, olive oil, etc. can be found in bulk in the grocery stores, which is a great way to cut down on food costs.

Bottom line:

The keto diet can actually be pretty various, as long as you make sure you are eating different sources of fats, proteins, low carb fruits and veggies. Shopping lists can be your best friends when you go on your weekly visit to the supermarket – first, you will always buy everything you need, and second, you will resist buying non keto friendly foods.

Do you want to find out how to create your diet plan and how to cook tasty keto meals? Read the next chapter then!

CHAPTER 6

Keto diet plan, Recipes & Tips

Okay, it is now clear what we can eat and what we should not. We also know which supplements to take, if needed.

Now what? How to create our keto diet meal plan? How to make a tasty meal without carbs and feel full?

Let’s answer these questions!

Keto diet meal plan

In every diet, the individual approach is essential for success. There is no “one portion fits all” thing. People differ by age, sex, physical activity, and much more, which is why everyone needs different amount of food.

However, here is a sample plan to guide you when creating your own. Adjust the portion size according to your needs.

Sample keto meal plan with 4 meals per day

Breakfast: choose one of the following options

Eggs + avocado + cherry tomatoes with olive oil
Eggs + organic bacon + cucumbers with olive oil
Greek yogurt + chia seeds + an apricot
Skyr + flax seeds + sesame seeds + blueberries
Coconut milk + cacao powder + chia seeds + strawberries

Lunch: choose one of the following options

Chicken + sesame seeds + avocado spinach + cucumbers + olive oil
Pork steak + broccoli + carrots + olives
Beef steak + zucchini + eggplant + red pepper +walnut oil
Fish + asparagus + zucchini
Omelet + butter + cheese + tomatoes + avocado
Tofu + olives + lettuce + cucumbers + olive oil + sesame seeds + pumpkin seeds

Snack: choose one of the following options

30-50g of raw nuts of your choice
30-50g of raw seeds of your choice
1-3 boiled eggs
A keto friendly fruit
Skyr
Greek yogurt
Bulletproof coffee or tea
Cottage cheese with sun dried tomatoes, or with olives

Dinner: choose one of the following options

Tip: do not have as much protein as you had at lunch, unless you are following a high protein keto diet. If you are on a standard keto diet, have ½ of the protein you had at lunch

Salad of seasonal veggies + avocado + pumpkin seeds + protein source of your choice (meat, fish, eggs, tofu, tempeh)
Roasted veggies + olives + sun dried tomatoes + protein source of your choice
Cream soup of low carb veggies + mozzarella + sunflower seeds

Check out our candida diet guide, chapter 5, where you can find a 3 days detox plan that can help you cleanse your body from toxins and get into a ketosis faster.

Read this article, if you need more information about creating your keto meal plan.

How much fat to eat on a keto diet?

This probably the most common question among keto dieters and enthusiasts. The answer is – it depends on the type of a ketogenic diet you choose.

If you are active in the gym, or practice any kind of sport, the high protein keto diet is probably the best option for you.

Protein is the building block of the muscles and you need to have enough of it, in order to keep your muscle mass and progress with your trainings. In this case your meal plan should contain 60% of healthy fat, 35% protein, and 5% carb.

If your physical activity is low, you can chose a standard keto diet, or MCT keto diet, where 75% of your food is high in fats, 20% is proteins, and the rest 5% is for carbs.

6 Tips to actually make it work

Clean your kitchen and fridge.

Before starting a ketogenic diet, it would be best if you get rid of the high carb snacks and treats in your house. Crackers, dried fruits, chips, popcorns, chocolate, ice cream, biscuits, cakes, waffles, muesli bars… Keeping such things might increase your cravings and ruin your diet.

Pro tip: Besides cleaning your house from temptations, it would be best if you don’t buy them at all. Follow some of our shopping lists when going to the store and stay focused on your goal.

After a few weeks into keto, carbs cravings usually go away and you enjoy steady energy levels, and decreased appetite.

Replace the high carb snacks with keto alternatives.

There are going to be days where you need more food and desire something small and tasty. For example, if you didn’t sleep much the previous night, your body needs more energy the next day and usually, the first thing you think of is a chocolate bar or other high carb snack.

However, on keto you rely on fats for fuel and after you get used to it, there is a pretty good chance you manage to control your appetite, even in long, tiring days.

For days like this, it would be best if you have keto snacks with you. Raw nuts, raw keto bars, coconut milk with seeds, are perfect examples of appropriate snack that will not mess up with your ketosis. You can also follow some of our recipes and prepare yourself delicious snacks.

Bring your own food at work, school, or when you travel.

The diet should not be followed only when you have free time at home. It does not matter if you are going to work, attending lectures, taking a business trip, or going on a vacation.If you made a decision to follow a particular diet, stick to it in any circumstances.

This might sound easier said than done but once you get into a routine, it would feel like a piece of cake! (a piece of a keto cake, okay?) Basically, all you need to do is get yourself a few food boxes and plan your meals.

For example, are you going on a long road trip? Do not rely on petrol stations food, boil a few eggs and put them in a box with a cucumber and some hard cheese. Take a package of raw nuts with you as well, and there you are! A keto meal, which is ready under 10 minutes and is easily transported.

Alternative pro tip: If you are not a fan of bringing food with you and you already have experience with intermittent fasting, you can fast within the hours you are at school or work.

After you come home, make sure you consume foods that are high in healthy fats and adequate amounts of protein.

However, this is an option only for healthy and experienced fasters! This approach is not recommended for beginners.

Use herbs and spices.

The tastier your food is, the bigger your chances are to succeed with the diet.

Keto food is really delicious because of the fatty ingredients it is served, or cooked with. But, can you make it even better? Adding the right herbs and spices can really take your food to the next level and it is a great way to boost your meals with extra phytonutrients.

If you are new to cooking, do not get overwhelmed with all of the spices and condiments. Take your time to experiment and try to keep it simple.

Here is a list of the things you will eat often and the spices that go well with them. Adding just one or a few spices to your food can really make a difference.

Chicken – ground black pepper, ground paprika, rosemary, savory, orange or lemon peel, garlic, curry.

Beef – onion, garlic, ground black pepper, cayenne, basil, thyme, sage.

Pork – cumin, ground black pepper, savory, caraway, ginger, garlic, onion, ground paprika.

Turkey – cumin, rosemary, thyme, basil, oregano, ground black pepper, ground white pepper, lemon peel.

Fish/Seafood – basil, oregano, mint, coriander, ground black pepper, tarragon, sage, anise.

Eggs – parsley, ground paprika, chivas, pepper.

Cheese and tofu – chives, oregano, basil, nutmeg, sage, thyme.

Vegetables – oregano, basil, parsley, cilantro, chives, dill, mint, tarragon.

Try bulletproof coffee.

Bulletproof coffee tastes better than latte and helps you stay focused, concentrated and more alert. This drink makes you feel sated and is perfect for a snack, or morning coffee.

Coffee is a lot more than a tasty drink, or social experience. It provides many health benefits, wakes you up and helps you get more things done.

Caffeine boosts your metabolism, increases your energy levels, helps you burn fat, and improves physical performance. Coffee is rich in essential nutrients, including potassium, vitamin B2, B5, and B3.

Bulletproof coffee is simply your favorite cup of coffee combined with a tbsp of coconut oil and a tbsp of grass-fed butter, mixed well in a blender, or blender bottle. By combining caffeine and high-powered fats, this coffee boosts your energy levels significantly and fires up brainpower, thanks to the quick-acting MCTs.

However, beware of calories because a bulletproof coffee can reach up to 300 – 400 calories.

Remember why you started

The first few weeks will probably be hard until you get used to your new way of eating, and the preparations that come with it.

Everyone has a different reason to decide to try keto – you might want to lose weight, or you are struggling with controlling your appetite, or you suffer from epilepsy, and so on. No matter what your Why is, try not to forget it.

When you feel like giving up, remind yourself that the temporary relief that you will feel after eating a candy bar is not worth it, comparing it to the satisfaction of being successful in a long-term goal.

5 Easy Keto diet recipes

Keto meals are not difficult to cook. All you need is keto ingredients, some time and willingness to make your own food.

Before diving into keto recipes for lunch and dinner, take a look at our top 10 keto breakfasts to kickstart your day.

1. Creamy Cauliflower “Risotto”

This is an easy side dish that goes well with any protein source – from tofu to ribeye steak, this risotto is here to make your keto meals more interesting.

Preparing time: 7 min | Cooking time: 22 min

Ingredients for 4 portions:

1 big head cauliflower
1 red bell pepper, chopped
3 tbsp butter
½ heavy cream
1 onion, finely chopped
2 cloves garlic, minced
200 g parmesan, shredded
Salt, pepper and oregano to taste

Instructions:

In a big pan, melt the butter over low to medium heat and add the onion, garlic and bell pepper.
Cook for 2 minutes, stirring often.
Add the rice cauliflower and cook for 10 minutes on medium heat, stirring often.
Add the parmesan, heavy cream, salt, ground pepper and oregano. Mix everything well.
Cook for 5-7 more minutes, stirring occasionally, until the dish is thick and creamy.

Bonus tip: Sprinkle with freshly chopped parsley.

One serving ~ 350 g

Nutrition Facts
Servings: 4
Amount per serving
Calories	408

Total Fat	32g
Saturated Fat	20.7g
Cholesterol	99mg
Sodium	556mg
Total Carbohydrate	12.2g
Dietary Fiber	3.9g
Total Sugars	5.3g
Protein	19.1g
Vitamin D	6mcg
Calcium	480mg
Iron	1mg
Potassium	281mg

2. Cheesy Baked Zucchini

This vegetarian meal is budget friendly, delicious, easy to make, and perfect for lunch or dinner. It could be stored in the fridge for up to 4 days, so you can make a larger quantity and have something ready for a few days.

Preparing time: 10 min | Cooking time: 40 min

Ingredients for 6 portions:

4 zucchini (around 1kg)
3 eggs
120 g feta cheese (cow or goat)
3 tbsp of olive oil
60 g parmesan
60 g raw walnuts (crushed)
2 cloves of garlic (chopped)
Salt, pepper, savory, and kim to taste

Instructions:

Preheat the oven to 180C.
Grate the zucchini and mix them well with all of the ingredients, except for the parmesan and walnuts.
Pour the mixture in a baking dish.
Bake for 30 minutes and then add the grated parmesan on top.
Bake for 10 more minutes and sprinkle the dish with crushed walnuts, while the parmesan is hot.

Bonus tip: If you want to add extra protein to this meal, eat with a few boiled eggs on the side.

One serving ~ 250 g

Nutrition Facts
Servings: 6
Amount per serving
Calories	261

Total Fat	21.7g
Saturated Fat	6.5g
Cholesterol	107mg
Sodium	360mg
Total Carbohydrate	7.1g
Dietary Fiber	2.1g
Total Sugars	3.4g
Protein	12.9g
Vitamin D	8mcg
Calcium	227mg
Iron	1mg
Potassium	441mg

3. Chicken breast with rucola salad and avocado

Simple meals are the best, especially when we don’t have much free time. This dish is great for beginners in the kitchen and is rich in proteins, fats, and micronutrients. Everything we can ask for from a keto meal, right?

Preparing time: 10 min | Cooking time: 35 min

Ingredients for 4 portions:

4 skinless, boneless chicken breast
3 tbsp of soy sauce
2 tbsp of maple syrup
freshly squeezed juice from ½ lemon
2 cloves of garlic, finely chopped
2 tsp of butter
Oregano, rosemary, black pepper and salt to taste

Ingredients for the salad (4 portions):

80 g rucola
80 g spinach
300 g cucumber
1 small red onion
2 big avocados
2 tbsp of olive oil
salt to taste

Instructions:

Marinate the chicken with the ingredients for a few hours or overnight.
Preheat the oven to 180C and bake the chicken breast in a baking dish for 30-35 minutes, until it turns golden.
Chop the vegetables for the salad and mix well with the salt and olive oil in a big bowl.
Serve the chicken breast whole with salad on the side, or cut it in small cubes and add them to the salad.

Bonus tip: Sprinkle grated parmesan over the salad for extra flavour.

One serving ~ 400g

Nutrition Facts
Servings: 4
Amount per serving
Calories	402

Total Fat	24.5g
Saturated Fat	4.4g
Cholesterol	65mg
Sodium	743mg
Total Carbohydrate	20.7g
Dietary Fiber	7.2g
Total Sugars	8.5g
Protein	28.8g
Vitamin D	0mcg
Calcium	59mg
Iron	2mg
Potassium	740mg

4. Meatballs with tomato sauce

This meal is perfect for dinner and is very rich in flavour. It doesn’t take much time to cook and is high in proteins and fats.

Preparing time: 25 min | Cooking time: 45 min

Ingredients for 4 portions:

For the meatballs:

500 g ground meat (it would be best to choose beef)
1 onion, finely chopped
Salt, black pepper and ground paprika to taste

For the sauce:

3 tomatoes
1 carrot
1 red bell pepper
2 onion
4 tsp of butter
2 bay leaves
350 ml warm water
Salt and pepper to taste

Instructions:

Mix the meatballs ingredients and leave in the fridge for a few hours or overnight. This would give some time to the ground meat to absorb the condiments and taste better.
When you decide to cook the dish, take the ground meat out of the fridge and form small balls.
Peel the tomatoes and puree them in a blender.
Chop the carrot, onion, and bell pepper and cook on low heat in a pan with the butter and the tomatoes.
Blend everything well.
Add the bay leaves, salt and pepper to the sauce and pour into a large pot. Add the meatballs and cover the pot.
Bring everything to a simmer and cook on medium heat for 45 minutes, stir occasionally.

Bonus tip: Garnish with freshly chopped parsley.

One serving ~ 300 g

Nutrition Facts
Servings: 4
Amount per serving
Calories	471

Total Fat	30.7g
Saturated Fat	12.3g
Cholesterol	130mg
Sodium	138mg
Total Carbohydrate	13.5g
Dietary Fiber	3g
Total Sugars	7.5g
Protein	34.8g
Vitamin D	3mcg
Calcium	60mg
Iron	2mg
Potassium	884mg

5. Beef Stew

Beef might take a little bit longer to cook but the final result is always worth it. Make this stew when you need a warm dish, that is rich in flavour and healthy macro- and micronutrients.

Preparing time: 20 min | Cooking time: 2 hours and 20 min

Ingredients for 6 portions:

850 g chuck roast, cut into cubes
2 cloves garlic, minced
2 carrots, cut into cubes
4 cups beef broth
2 tbsp butter
2 bay leaves
1 onion, minced
1 celery stalk, minced
2 tbsp tomato paste
Salt to taste

Instructions:

Heat a large, heavy cooking pot with a lid over medium heat and melt the butter in it.
Salt the beef and cook until browned on both sides. This might take around 5 minutes per batch.
Add the broth and tomato paste to the pot, bring to a boil and reduce to simmer.
Cook over low heat until beef is tender.
Add the carrots, garlic, and onion to the pot. Add some more salt (1-2 tbsp) and stir everything well.
Cook undercover over low heat for 45 more minutes, or until the carrots are ready.

Bonus tip: Add a few drops of vinegar in the meal before eating.

One serving ~ 300 g

Nutrition Facts
Servings: 6
Amount per serving
Calories	387

Total Fat	16.6g
Saturated Fat	7g
Cholesterol	153mg
Sodium	650mg
Total Carbohydrate	5.7g
Dietary Fiber	1.1g
Total Sugars	2.9g
Protein	50.7g
Vitamin D	3mcg
Calcium	35mg
Iron	6mg
Potassium	698mg

11 Crazy Filling keto salads

Salads are usually not meant to be the whole meal, but if they are nutritious and filling, why not?

Besides being full of vitamins and minerals, salads are easy to make, or pack in a box to go.

These salads are perfect for lunch and dinner, or even when you have guests over. Furthermore, they are so delicious that they make you forget you are on a diet.

1.Easy keto salad

Preparing time: 6 min | Cooking time: 7 min

Ingredients for 1 portion:

3 eggs
70 g spinach
20 g ruccola
40 g cherry tomatoes
20 g parmesan
Salt, balsamic vinegar, and olive oil to taste

Instructions :

Boil the eggs the way you like them
Chop the veggies and mix them in a salad bowl.
Add the salt, vinegar, and olive oil, and mix well.
Sprinkle the grated parmesan on the top.
Peel the eggs, cut them in half and place on the top of the salad.

One serving ~ 300 g

Nutrition Facts
Servings: 1
Amount per serving
Calories	396

Total Fat	31.8g
Saturated Fat	9g
Cholesterol	505mg
Sodium	428mg
Total Carbohydrate	5.8g
Dietary Fiber	2g
Total Sugars	2.4g
Protein	25.4g
Vitamin D	46mcg
Calcium	322mg
Iron	4mg

2. Vegan keto salad

Preparing time: 9 min | Cooking time: 6 min

Ingredients for 1 portion:

For the salad:

30 g lettuce
30 g kale
50 g cucumber
20 g raw pumpkin seeds
50 g grilled tofu
Salt and oregano to taste

For the dressing

1 tbsp sesame tahini
1 tbsp olive oil
the juice of ½ lemon or lime

Instructions :

Heat a non stick pan and cook the tofu for 3 minutes per side. You can spice it with salt and oregano, if you wish.
Mix well the dressing ingredients until you have a smooth mixture.
Cut the veggies in a bowl, add the dressing and stir everything.
Place the seeds and grilled tofu on the top of the salad.

One serving ~ 220 g

Nutrition Facts
Servings: 1
Amount per serving
Calories	394

Total Fat	33.4g
Saturated Fat	5.4g
Cholesterol	0mg
Sodium	61mg
Total Carbohydrate	18.9g
Dietary Fiber	4.2g
Total Sugars	3.1g
Protein	13.8g
Vitamin D	0mcg
Calcium	192mg
Iron	6mg
Potassium	579mg

3.Vegetarian keto salad with mozzarella

Preparing time: 8 min | Cooking time: 0 min

Ingredients for 1 portion:

150 g fresh tomatoes
50 g cucumber
50 g avocado
A few basil leaves
15 g sesame seeds
15 g sunflower seeds
125 g mozzarella (one standard ball)
Salt, balsamic vinegar, and olive oil to taste

Instructions :

Chop the basil leaves into small pieces.
Cut the vegetables and mix them in a salad bowl with the salt, vinegar, olive oil, and basil.
Slice the mozzarella and put it on the top of the salad, along with the seeds.

Serving size ~ 380 g

Nutrition Facts
Servings: 1
Amount per serving
Calories	450

Total Fat	36.2g
Saturated Fat	8.2g
Cholesterol	19mg
Sodium	227mg
Total Carbohydrate	19.7g
Dietary Fiber	8.5g
Total Sugars	5.5g
Protein	18.4g
Vitamin D	0mcg
Calcium	212mg
Iron	4mg
Potassium	838mg

4.Superfood keto salad

Preparing time: 10 min | Cooking time: 0 min

Ingredients for 1 portion:

40 g spinach
20 g kale
50 g cucumber
10 g goji berry
50 g avocado
15 g hemp seeds
15 g flaxseeds (crushed)
50 g feta cheese
2 brazil nut
1 tbsp nut oil

Instructions :

Mix the chopped vegetables with the nut oil and the seeds, in a large salad bowl.
Grate the feta cheese and add it to the salad.
Place the brazil nuts and goji berry on top.

Serving size ~ 300 g

Nutrition Facts
Servings: 1
Amount per serving
Calories	580

Total Fat	46.2g
Saturated Fat	12.6g
Cholesterol	45mg
Sodium	633mg
Total Carbohydrate	24.5g
Dietary Fiber	10.4g
Total Sugars	8.2g
Protein	19.4g
Vitamin D	0mcg
Calcium	356mg
Iron	9mg
Potassium	930mg

5.Green salad with broccoli

Preparing time: 10 min | Cooking time: 14 min

Ingredients for 1 portion:

100 g broccoli
40 g lettuce
40 g cucumber
50 g avocado
20 g pumpkin seeds
10 g sesame seeds
2 eggs
Salt and olive oil to taste

Instructions :

In a small pan, steam the broccoli for 7 minutes over low medium heat.
Boil the eggs the way you like them. (I prefer 7 minutes)
Chop the lettuce, cucumber, and avocado. Add them to a bowl and mix with salt and olive oil.
Peel the eggs, cut them in quarters and place them on the top of the salad.
Sprinkle the seeds over the salad.

One serving ~ 360 g

Nutrition Facts
Servings: 1
Amount per serving
Calories	559

Total Fat	47.1g
Saturated Fat	9.2g
Cholesterol	327mg
Sodium	167mg
Total Carbohydrate	20.2g
Dietary Fiber	8.4g
Total Sugars	3.9g
Protein	21.9g
Vitamin D	31mcg
Calcium	213mg
Iron	8mg
Potassium	1000mg

6.Salmon salad

Preparing time: 10 min | Cooking time: 0 min

Ingredients for 1 portion:

100 g smoked salmon
40 g iceberg lettuce
30 g cherry tomatoes
20 g parmesan
20 g cream cheese
the juice of ½ lemon or lime
1 tbsp olive oil
Salt to taste

Instructions :

Mix the cream cheese with the olive oil, lemon juice, and salt, until you have a smooth mixture.
Chop the iceberg lettuce and mix it in a salad bowl with the cream cheese mixture.
Add the chopped tomatoes and salmon to the bowl.
Grate the parmesan over the salad.

Serving size ~ 280 g

Nutrition Facts
Servings: 1
Amount per serving
Calories	399

Total Fat	29.9g
Saturated Fat	10.2g
Cholesterol	59mg
Sodium	2250mg
Total Carbohydrate	9g
Dietary Fiber	2.2g
Total Sugars	2.7g
Protein	27.3g
Vitamin D	0mcg
Calcium	224mg
Iron	3mg
Potassium	406mg

7. Tuna fish green salad

Preparing time: 9 min | Cooking time: 0 min

Ingredients for 1 portion:

40 g lettuce
15 g spring onion
80 g canned tuna (choose organic, wild caught fish)
1 large boiled egg
1 tbsp olive oil

Instructions :

Chop the lettuce, onion, and mix them with the tune, in a salad bowl.
Add the olive oil and mix well.
Peel the egg and place it on the top.

Serving size ~ 260 g

Nutrition Facts
Servings: 1
Amount per serving
Calories	342

Total Fat	24.9g
Saturated Fat	4.7g
Cholesterol	188mg
Sodium	106mg
Total Carbohydrate	2.6g
Dietary Fiber	0.6g
Total Sugars	1.1g
Protein	27.2g
Vitamin D	15mcg
Calcium	38mg
Iron	3mg
Potassium	423mg

8.Chicken breast salad

Preparing time: 10 min | Cooking time: 14 min

Ingredients for 1 portion:

For the salad:

130 g chicken breast, skinless and boneless
50 g spinach
40 g cherry tomatoes
20 g parmesan
20 g cucumber
10 g spring onion

For the dressing

1 tbsp sesame tahini
the juice of ½ lemon
1 tbsp olive oil

Instructions :

Cook the chicken breast in a non stick pan over medium heat. Use spices of your choice – salt, pepper, oregano, rosemary, etc.
Mix well the ingredients for the dressing, until you have a smooth mixture.
Chop the vegetables, put them in a bowl and mix with the dressing.
Cut the cooked chicken breast into small chunks and place them on the top.
Grate the parmesan over the salad.

Serving size ~ 320 g

Nutrition Facts
Servings: 1
Amount per serving
Calories	447

Total Fat	29.9g
Saturated Fat	6g
Cholesterol	97mg
Sodium	312mg
Total Carbohydrate	8.9g
Dietary Fiber	3.3g
Total Sugars	2.1g
Protein	38.6g
Vitamin D	0mcg
Calcium	308mg
Iron	3mg
Potassium	961mg

9.Salad with skyr dressing and tofu

Preparing time: 10 min | Cooking time: 6 min

Ingredients for 1 portion:

For the salad

40 g iceberg lettuce
40 g cherry tomatoes
80 g tofu
20 g pumpkin seeds

For the dressing

⅓ cup skyr, whole fat
1 tbsp fresh parsley, minced
the juice of ½ lemon or lime
salt and pepper to taste
1 tbsp olive oil

Instructions :

In a grill pan, cook the tofu for 3 minutes per side, using herbs of your choice.
Mix the dressing ingredients and whisk until you have a smooth sauce.
Chop the iceberg lettuce and mix well with the dressing.
Add the tomatoes and the seeds and mix everything again.
Place the grilled tofu on the top of the salad.

Serving size ~ 290 g

Nutrition Facts
Servings: 1
Amount per serving
Calories	362

Total Fat	26.9g
Saturated Fat	4.5g
Cholesterol	0mg
Sodium	73mg
Total Carbohydrate	11.7g
Dietary Fiber	2.2g
Total Sugars	6.1g
Protein	23g
Vitamin D	0mcg
Calcium	294mg
Iron	5mg
Potassium	431mg

10.Avocado egg salad

Preparing time: 10 min | Cooking time: 9 min

Ingredients for 1 portion:

3 hard boiled eggs
1 tbsp organic mayonnaise
1 tbsp whole fat Greek yogurt
1 tbsp chivas, minced
50 g avocado
30 g cucumber
20 g lettuce
salt and pepper to taste

Instructions :

Boil the eggs for 9 minutes and peel them.
Whisk the mayonnaise with the Greek yogurt, chivas, salt and pepper.
In a salad bowl add the chopped eggs, lettuce, avocado, and cucumber.
Pour the mayonnaise sauce in the bowl and mix everything well.

Serving size ~ 380 g

Nutrition Facts
Servings: 1
Amount per serving
Calories	356

Total Fat	27.9g
Saturated Fat	6.9g
Cholesterol	495mg
Sodium	294mg
Total Carbohydrate	10.6g
Dietary Fiber	3.6g
Total Sugars	3g
Protein	18.1g
Vitamin D	46mcg
Calcium	84mg
Iron	3mg
Potassium	494mg

11. Shrimp salad

Preparing time: 11 min | Cooking time: 7min

Ingredients for 1 portion:

250 g shrimp, peeled and deveined
20 g lettuce
50 g avocado
¼ red onion
30 g cherry tomatoes
1 tbsp freshly chopped parsley
2 tbsp olive oil
salt and pepper to taste

Instructions :

On a large baking sheet, toss the shrimp with olive oil, season with salt and pepper, and cook for 7 min in the oven on 200C (preheated).
Chop the vegetables and mix them in a bowl with the olive oil.
Add the cooked shrimps and garnish with parsley.

Serving size ~ 320 g

Nutrition Facts
Servings: 1
Amount per serving
Calories	660

Total Fat	42.2g
Saturated Fat	7.4g
Cholesterol	526mg
Sodium	619mg
Total Carbohydrate	12.7g
Dietary Fiber	4.6g
Total Sugars	2.4g
Protein	58.7g
Vitamin D	0mcg
Calcium	247mg
Iron	2mg
Potassium	827mg

If you are up for something sweet, read our low carb diet guide. There you will find 7 recipes for keto desserts.

Check out our gluten free diet guide and learn how to make a gluten free keto bread.

And if you need even more keto recipes, check this article.

Bottom line:

Individual approach is important when creating a keto meal plan, but there are some general guidelines that everyone can follow. Before making your plan, you should choose which type of keto diet you want to follow, which also determines how much fat you should eat.

Are you curious to find out how to lose weight on a keto diet? I’ll see you in the next chapter then.

CHAPTER 7

Weight loss & Working out

Weight loss is probably the most common reason why people decide to follow a ketogenic diet. In order to do that, it is not enough just to eat low carb (we debunked this myth in our low carb diet guide); you have to decrease your calorie intake too.

In this chapter you will learn how to do that in two different ways.

Furthermore, we are diving deeper into working out on a keto diet, so keep reading, if you want to follow the diet, while also being physically active.

Keto diet and weight loss

Weight loss is not a result of the elimination of a certain macronutrient – you can gain weight eating only proteins, you can gain weight eating only fats, and you can gain weight eating only carbs too. Weight loss comes when you are consuming less energy than you are using.

There are two ways to do this – by counting calories, or by eating slowly and mindfully and stopping before being 100% full. What exactly does this mean?

Let’s say that you are a 30 years old female that is working out 4 times a week; you weigh 57kg and your height is 173cm, and your name is Anna. According to a BMI calculator , your Basal Metabolic Rate is 1372,6. This is the number of calories your body burns just to keep you alive, or in other words, the amount of calories you would burn if you stayed in bed all day.

But nobody stays in bed all day, right? You need to multiply this number by your index of physical activity. Here is a list of them:

1,2 if you are living a sedentary lifestyle;
1,375 if you practice some form of sport 1-3 times per week (moderately active);
1,55 if you work out 3-5 times per week (active);
1,725 if you train 6-7 times per week (highly active);
1,9 if you work out more than 7-8 times per week (extremely active).

Getting back to our example with Anna, who trains 4 times per week, we should use an index of 1,55.

So, 1372,6 x 1,55 = 2 127,53 – this is the number of calories that Anna would need, if she does not want to change her body in any way.

If she wants to lose weight, she shall eat approximately 500 calories less than this, which is 1 627,53. If she wants to gain weight then she should eat 300-500 calories more, which is something between 2 427,53 – 2 627,53.

As you can guess, there is no need to try to calculate your calories that precisely; you can always round up the number. If the woman from our example wants to lose weight following a high protein keto diet, she must consume around 1 630 calories.

Knowing that 1g of fats is 9 calories, 1g of protein is 4, and 1g of carbs is 4, we can easily calculate the macros distribution:

60% of these calories should come from fats, so 980 kcal, 108g of fats;
35% should come from proteins, so 570 kcal, 140g of proteins;
5% should come from carbs, so 80, 20g of carbs.

Seems very easy, right?

What if Anna wants to follow a standard keto diet and decides to consume 75% of fats, 20% of proteins, and 5% of fats? Then she would eat 1 200 calories of fats, 320 calories proteins, and 80 calories of carbs, hence, 133g of fats, 80g of proteins, and 20g of carbs.

The counting calories approach is great for bodybuilders, or athletes, who need to make weight fast for a competition. However, it is not very convenient to practice this in the long term and it might not always be accurate.

Keep in mind that there is a difference between how many calories you are taking in and how many calories you are absorbing.

In your body 2 plus 2 does not have to make 4. Also, food package labels might not be absolutely precise; once the food is cooked, or blended, the amount of calories left for digestion and absorption might change.

So, knowing all of this, is there a way to lose weight on keto (or on any other diet) without counting calories?

Fortunately, there is.

Eating slowly and mindfully until satisfied is a great way to consume enough calories and avoid overeating, or undereating. If you want to lose weight, you can practice this approach at 80% of your meals, and leave the table a little bit hungry 20% of the times you are eating.

For example, if you have 4 meals per day, every 5 days you consume 20 meals. Simply, eat slowly and stop eating until you are a little bit hungry at 4 of these 20 meals, while eating slowly until satisfied at all of your other meals.

Practice this approach until you reach your desired body weight. Depending on the weight you want to lose, you can experiment with the count of the meals, where you leave the table slightly hungry.

Why you are not losing weight on a keto diet

Many people follow a strict keto diet and eliminate the carbs completely without losing weight.

You probably can say now what is the reason for that – if your calorie intake is not lower than your total daily energy expenditure, you cannot lose weight.

Furthermore, food that is high in fats is also high in calories.

For example, just 50g of raw almonds equal 300 kcal. One medium avocado has 250 calories, 150g of salmon has 300 calories, and so on. Eating mostly such foods and adding the butter and oils that keto food is cooked with, calories can quickly add up.

Keto and working out

Low carb diets are okay for short, moderate intensity workouts, or even HIITs, depending on your physical activity level.

If you are an intermediate or advanced athlete, you might be able to do 1-2 high intensity workouts per week plus a few low to moderate intensity trainings. However, this might not be possible in the first few week during the transition, so be patient with yourself.

If you perform long duration aerobic trainings, such as running, or cycling, for longer than 50-60 minutes, it is not recommended to restrict your carbohydrates intake. Long duration workouts require lots of stored carbs (glycogen), in order to finish the workout performing at your best.

Exercising without proper nutrition might lead to muscle loss, decrease in performance and conditioning, so make sure you eat according to your needs.

If you are a marathon runner or practice other long duration activity, consider other diets, which is not as restrictive.

Keto and bodybuilding

Bodybuilding is a very specific sport, where strong discipline and consistency is required.

For a bodybuilder, the diet matters just as much as the training plan. These athletes need adequate amounts of all macronutrients, in order to reach the appearance they desire, or need to compete.

In our candida diet guide, you can read 7 tips for bodybuilders, when following a restrictive diet.

While gaining muscle is a hard task for bodybuilders on keto, this diet is perfect for them when they want to get leaner. If you are a bodybuilder, who wants to lose some fat, consider a high protein keto diet and adjust your workouts to your meal plan.

Keto diet and military performance

A 2019 study investigated whether a mandatory keto diet could improve military performance, decrease obesity rates, and boost soldiers mental functions.

The soldiers were divided into two groups – participants following a keto diet, and participants following a regular diet. The keto diet group soldiers managed to stay longer in water at deeper depth, lost weight and had almost 50% improvements at insulin sensitivity.

However, there were no noticeable differences in both groups aerobic capacity, strength and power military obstacle course. (27)

Bottom line:

The keto diet is a great diet to follow while losing weight. Weight loss can be achieved in two different ways, while following the plan – by counting calories, or by practicing slow and mindful eating, leaving the table slightly hungry at some of your meals.

It is not enough to eliminate carbohydrates when you want to lose weight; you must consume less calories than your total energy expenditure. You can be in ketosis and still not losing weight, if your portions are too high in calories.

Do you want to find out what your favorite celebrities think about the keto diet? Read their stories in the next chapter!

THE KETO DIET

Step by Step Guide

Don’t have time to read the whole guide right now?

Contents

CHAPTER 1

What is the Keto Diet?

What does "keto" mean?

The pathway to ketosis

History of the keto diet

Different types of keto diet

Keto diet vs other diets

CHAPTER 2

Who can try the Keto diet?

Keto diet and women

Top 5 tips for pregnant women

Keto diet and Polycystic Ovary Syndrome (PCOS)

Symptoms

Ketogenic diet treatment

Keto diet and menopause

What is menopause?

Can a diet help relieve symptoms?

Keto diet and men over 40

Keto diet and men under 40

Keto diet and children

Keto diet and athletes

Keto diet and beginners

CHAPTER 3

The keto diet and medical conditions

Keto diet and epilepsy

Symptoms

Ketogenic diet treatment

Keto diet and diabetes

Keto diet and acne

Keto diet and nervous system disorders

Nervous system diseases

Can ketogenic diets help treat some of these diseases?

Keto diet and cancer

Can a ketogenic diet fight cancer?

Keto diet and asthma

CHAPTER 4

Pros & Cons

Top 9 benefits from following a keto diet

5 Cons & Potential dangers of keto

. Why do some people experience fatigue, nausea, headaches after starting the keto diet?

Keto flu signs symptoms

Top 5 tips to handle the keto flu like a pro

CHAPTER 5

Foods to eat, foods to avoid & Keto supplements

8 different categories of foods to eat

Meat and Seafood

Eggs and Dairy products

Low carb vegetables

Low carb fruits

Top 13 Keto friendly fruits

Low carb nuts and seeds

Coconut products

Soy products

Low carb beans and legumes

Foods to avoid

Top 3 Keto diet supplements

Shopping lists (Vegan options included too!)

Keto shopping list #1

Keto shopping list #2

Keto shopping list #3

Keto vegetarian shopping list

Keto vegan shopping list

Shopping list for keto desserts

Keto budget shopping list

Top 5 keto budget tips

CHAPTER 6

Keto diet plan, Recipes & Tips

Keto diet meal plan

How much fat to eat on a keto diet?

6 Tips to actually make it work

5 Easy Keto diet recipes

1. Creamy Cauliflower “Risotto”

2. Cheesy Baked Zucchini

3. Chicken breast with rucola salad and avocado

4. Meatballs with tomato sauce

5. Beef Stew