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When and How Much to Eat One thing many people love about keto diet meal plans is that tracking your food is optional. "One of the biggest benefits of the ketogenic diet is that there's no need to meticulously track your calories like you may in other diets," notes Dr. Serve the gyro meat over chopped lettuce with a spoonful of avo-tzatziki.

But remember it’s not the only way to reverse insulin resistance. Whisk the egg whites in a separate bowl with a pinch of salt until stiff peaks form.

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Starchy foods such as flour, pasta, noodles, bread, crackers, cookies and pizza crusts that are made from any of the grains or starchy veggies above. Nut butters – peanut, almond, cashew, coconut, etc.

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Energy and Sleep Make sure you're eating enough calories and the right sorts of foods. (Image: ariwasabi/iStock/Getty Images) To ensure that your energy levels are high enough, make sure you are eating enough calories, and enough of the right foods. A better approach is to make some small changes in your meal plan. "For sodium, I recommend salting your food, eating salty snacks, and using chicken broth," Wittrock says. "Increasing sodium is hard for people to grasp, because they associate sodium intake with water retention and fat loss. Alternatively, if Sally does want to include snacks in her meal plan, she would purchase 7 strips of bacon. Like a car with a petrol motor, our bodies have adapted to have a ‘sugar’ motor as sugar is a really easy fuel for us to run off.

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Avocados are great because they’re low carb and very high in fat! 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. The study split the men into 3 groups, each ingesting different combinations of protein and carbohydrates. While still a bit controversial, repeated modern systematic reviews find no benefit from avoiding saturated fats, or replacing them with unsaturated fats: Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels. The faster the body breaks down food into sugar, the higher the insulin response. Meat, Fish & Eggs Just about every type of fresh meat and fish is good for a ketogenic diet including beef, chicken, lamb, pork, salmon, tuna, etc. 1016/S1474-4422(08)70092-9. www.ncbi.nlm.nih.gov/pubmed/18456557. Certain alcoholic beverages: Beer and sugary mixed drinks. D. speaks highly of them. “Avocados are rich in healthy omega-3 fatty acids. Cherry Tomato 5 small Cheese (monterey jack) 1 oz. Gyro Salad with avo-Tzatziki Calories: 495, Fat: 29 g, Protein: 45 g, Total Carbs: 13.