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This is the amount of protein you eat as a ratio equal to grams of protein / your lean body weight.  So if your lean bodyweight is 120 lbs, then you would eat 108 grams of protein per day at a 0. If you are active, you can bear with upping the carbs a bit, but when you are doing a strictly low carb diet, you might now be able to push yourself to exercise as hard depending on how your react to it.   Ketogenic Diet Meal Plan Example I like to keep my recipes simple as this helps me stick to my diet. This is an adaptation period, where we’re essentially re-training our muscles and our brain to use fat as the primary fuel source instead of glucose.

If you’re unsure of the contents of a given sauce, it’s best to not eat it (you can always ask to have it on the side). Many people also report better sleep and decreased appetite when they’re in ketosis. That said, once you gain more experience with your personal levels of ketosis, you can start playing with how much protein you consume in a day.

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Wittrock remembers these days vividly. "It was extremely difficult," he recalls. "You spend your entire life hearing that fat makes you fat and causes heart attacks and strokes. The best diet for weight loss would be one that allows your body to tap into its fat reserve. Now, as that fat cell shrinks, you can burn triglycerides, but you cannot burn cholesterol.

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You’ll enjoy all of this and plenty more while staying below 13 grams of carbs per day. If you're coming from a standard American diet (SAD), your carbs will go way down, your protein may either go up or down, and your fat will go way up. The second tip is to “carb-up”, meaning to eat high fat, low carb all day, and at night basically eat all carbs, no fat. Avocado oil is best for searing due to its very high smoke point (520°F). In order to do that, the amount of carbohydrates that you consume per day is limited (to 20-25 g of net carbs/day), and fat and protein make up the rest of your caloric intake.

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These should only be attempted if your results using the standard keto diet methods came up short. A keto diet is sustainable, but starvation is not. Check out our Weekly Keto Meal Plans here.    Louise Hendon Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). The directions are easy to follow, the foods are easy to obtain and most of the food items are tasty. Check out our premium meal plan tool, available with lots of other bonus material with a free trial membership Here are examples of the keto meal plans you can get. Print out and take the shopping list with you when you go shopping.