A Keto Diet Meal Plan and Menu for a Lower Carb Lifestyle

1. A Keto Diet Meal Plan and
Menu for a Lower Carb
Lifestyle
 The basics
 Meal plan
 Sample menu
 Snacks
 Shopping list
 Bottom line
If you find yourself in a conversation about dieting or weight loss, chances are you’ll hear
about the ketogenic, or keto, diet. The keto diet has become one of the most popular
methods worldwide among people trying to lose weight and improve their health.

2. Some research suggests that adopting this low carb, high fat diet may promote fat loss
and improve glycemic control in people with type 2 diabetes (1Trusted Source, 2Trusted
Source).
The keto diet may also have neuroprotective effects and help improve cognitive function
in people with Alzheimer’s disease, though more research is needed (3Trusted
Source, 4Trusted Source).
While the keto diet does seem to have some benefits, it is typically high in saturated fat.
This can raise LDL (“bad”) cholesterol in some individuals, which may increase the risk
of cardiovascular disease and cardiovascular events like heart attack and stroke
(5Trusted Source, 6Trusted Source).
For this reason, the keto diet may not be a good option for everyone.
Additionally, the keto diet is not recommended for people who are pregnant or nursing,
or those who have kidney disease, liver disease, respiratory failure, cardiac arrhythmia,
or type 1 diabetes (7Trusted Source, 8Trusted Source).
If you’ve been thinking about trying the keto diet and have gotten the thumbs up from
your doctor, use this article to learn more about what to eat and what to limit while
following a keto diet.
Ketogenic diet basics
Food Fix: Keto Basics

3. The keto diet, as a rule, is very low in carbs, high in fat, and moderate in protein.
When following a ketogenic diet, carb content is between 5–10% of calories consumed,
though looser versions of the diet exist (7Trusted Source).
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your
total caloric intake.
Proteins should account for around 10–30% of energy needs, while carbs are usually
restricted to 5%.
This carb reduction forces your body to rely on fats for its main energy source instead of
glucose — a process known as ketosis.
While in ketosis, your body uses ketones — molecules produced in the liver from fats
when glucose is limited — as an alternate fuel source. Plus, keto diets reduce hunger
and increase satiety, which can be particularly helpful when trying to lose weight
(9Trusted Source).
Research shows that ketogenic diets are effective at promoting weight loss — though
they may be no more effective than other weight-loss diets (9Trusted Source).
SUMMARY
The ketogenic diet relies on a very low carb routine. Carbs are typically restricted to 20–
50 grams per day, replaced mostly with fat and moderate amounts of protein.
Even though research shows the keto diet may be effective at promoting weight loss,
other weight loss diets may be just as effective.
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4. Ketogenic diet meal plan
Switching to a ketogenic diet may seem overwhelming, but it doesn’t have to be difficult.
Your focus should be on reducing carbs while increasing the fat and protein content of
meals and snacks.
In order to reach and remain in a state of ketosis, carbs must be restricted. While certain
people might only achieve ketosis by eating 20 grams of carbs per day, others may be
successful with a higher carb intake.
Generally, the lower your carbohydrate intake, the easier it is to reach and stay in
ketosis.
This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best
way to successfully lose weight on a ketogenic diet.

5. Keto-friendly foods
When following a ketogenic diet, meals and snacks should center around the following
foods:
 Eggs: pastured, organic, or conventional all work fine
 Poultry: chicken and turkey
 Fatty fish: salmon, herring, and mackerel
 Meat: beef, venison, pork, organ meats, and bison
 Full-fat dairy: unsweetened yogurt, butter, and cream
 Full-fat cheese: cheddar, mozzarella, brie, goat cheese, and cream cheese
 Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts,
and flaxseeds
 Nut butter: no-sugar-added peanut, almond, and cashew butters
 Oils rich in healthy fats: olive oil, avocado oil, and sesame oil
 Avocados: whole avocados can be added to almost any meal or snack
 Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms, and peppers
 Condiments: salt, pepper, vinegar, lemon juice, fresh herbs, and spices
Foods to limit
When possible, it’s best to avoid or limit foods rich in carbs while following a keto diet.
The following foods should be limited:
 Bread and baked goods: white bread, whole wheat bread, crackers, cookies,
doughnuts, and rolls
 Sweets and sugary foods: sugar, ice cream, candy, maple syrup, honey, agave
syrup, and coconut sugar
 Sweetened beverages: soda, juice, sweetened teas, and sports drinks
 Pasta: spaghetti and other noodles
 Grains and grain products: wheat, rice, oats, breakfast cereals, and tortillas

6.  Starchy vegetables: potatoes, sweet potatoes, butternut squash, corn, peas,
and pumpkin
 Beans and legumes: black beans, chickpeas, lentils, and kidney beans
 Fruit: citrus, grapes, bananas, and pineapple
 High carb sauces: barbecue sauce, ketchup, honey mustard, sugary salad
dressings, and dipping sauces
 Certain alcoholic beverages: beer and sugary mixed drinks
Though carbs should be restricted, you can enjoy low glycemic fruits, such as berries, in
limited amounts as long as you’re maintaining a keto-friendly range of macronutrients
(carbs, protein, fat).
Be sure to choose plenty of whole foods and steer clear of processed foods and trans
fats when possible.
Keto-friendly beverages
Sugar can be found in a wide variety of beverages including juice, soda, iced tea, and
coffee drinks. While on a ketogenic diet, you should limit or avoid high carb drinks, just
like high carb foods.
It’s no small matter that sugary beverages have also been linked to various health
concerns — from obesity to an increased risk of type 2 diabetes (10Trusted
Source, 11Trusted Source).
There are many tasty sugar-free options for those on the keto diet. Keto-friendly
beverage choices include:
 Water. Water is the best choice for hydration and should be consumed
throughout the day.
 Sparkling water. Sparkling water can make an excellent soda replacement.
 Unsweetened coffee. Try using heavy cream to add flavor to your cup of coffee.
 Unsweetened green tea. Green tea is delicious and may provide many health
benefits.
If you want to add some extra flavor to your water, try experimenting with different keto-
friendly flavor combinations. For example, tossing some fresh mint and a lemon peel into
your water bottle can make hydration a breeze.

7. Though alcohol should be restricted, enjoying an occasional low carb drink like vodka or
tequila mixed with soda water is acceptable on the keto diet.
SUMMARY
The ketogenic diet revolves around high fat, low carb food choices and limits highly
processed foods and trans fats. Keto-friendly beverage options should be sugar-free
when possible. Consider water, sparkling water, or unsweetened green tea and coffee.
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A sample keto menu for 1 week
The following menu provides fewer than 50 grams of total carbs per day. As mentioned
above, some people may have to reduce carbohydrates even further in order to reach
ketosis.
This is a general, 1-week ketogenic menu that can be altered depending on individual
dietary needs.
Monday
 Breakfast: two eggs fried in butter served with sauteed greens
 Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a
bed of greens
 Dinner: pork chops with green beans sauteed in olive oil
Tuesday
 Breakfast: mushroom omelet
 Lunch: tuna salad with celery and tomato atop a bed of greens

8.  Dinner: roast chicken with cream sauce and sauteed broccoli
Wednesday
 Breakfast: bell pepper stuffed with cheese and eggs
 Lunch: arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese
 Dinner: grilled salmon with spinach sauteed in sesame oil
Thursday
 Breakfast: full-fat yogurt topped with Keto granola
 Lunch: steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa
 Dinner: bison steak with cheesy broccoli
Friday
 Breakfast: baked avocado egg boats
 Lunch: Caesar salad with chicken
 Dinner: pork chops with vegetables
Saturday
 Breakfast: cauliflower toast topped with cheese and avocado
 Lunch: bunless salmon burgers topped with pesto
 Dinner: meatballs served with zucchini noodles and Parmesan cheese
Sunday
 Breakfast: coconut milk chia pudding topped with coconut and walnuts
 Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and
turkey
 Dinner: coconut chicken curry
As you can see, ketogenic meals can be diverse and flavorful.

9. Although many ketogenic meals are based around animal products, there is a wide
variety of vegetarian options to choose from as well.
If you’re following a more liberal ketogenic diet, adding a cup of berries to your breakfast
or a small serving of a starchy vegetable to your dinner will increase the number of carbs
in this meal plan.
SUMMARY
A ketogenic meal plan, like any nutritious diet, should include whole foods and many
fiber-rich, low carb vegetables. Choose healthy fats like sesame oil, avocado oil, olive
oil, and butter to increase the fat content of dishes.

10. Ketogenic snack options
Snacking between meals can help moderate hunger and keep you on track while
following a ketogenic diet.
Here are some excellent, keto-friendly snack options:
 almonds and cheddar cheese
 half an avocado stuffed with chicken salad
 guacamole with low carb veggies
 trail mix made with unsweetened coconut, nuts, and seeds
 hard-boiled eggs
 coconut chips
 kale chips
 olives and sliced salami
 celery and peppers with herbed cream cheese dip
 berries with heavy whipping cream
 jerky
 cheese roll-ups
 Parmesan crisps
 macadamia nuts
 greens with high fat dressing and avocado
 keto smoothie made with coconut milk, cocoa, and avocado
 avocado cocoa mousse
No matter which diet you are following, it’s important to eat the appropriate number of
calories based on your activity level, weight loss goal, age, and gender. Working with a
nutritionist can help you make sure you get the proper amount of nutrients and calories
for your personal goals or health history.
SUMMARY
Keto-friendly snacks should be high in fat, moderate in protein, and low in carbs. You
can increase your fiber intake by snacking on sliced, low carb vegetables with a high fat
dipping sauce.
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11. A simple ketogenic shopping list
A well-rounded ketogenic diet should include lots of fresh produce, healthy fats, and
proteins.
Choosing a mixture of both fresh and frozen produce will ensure that you have a supply
of keto-friendly vegetables and fruits to add to recipes.
The following is a simple ketogenic shopping list that can guide you when perusing the
grocery aisles:
 Meat and poultry: beef, chicken, turkey, and pork
 Fish: fatty fish like salmon, sardines, mackerel, canned tuna, and herring
 Shellfish: oysters, shrimp, and scallops
 Eggs: organic or conventional
 Full fat dairy: unsweetened yogurt, butter, heavy cream, and sour cream
 Oils: olive, sesame, and avocado oils
 Avocados: a mixture of ripe and unripe avocados (so that your supply will last)
 Cheese: Brie, cream cheese, cheddar, and goat cheese
 Frozen or fresh berries: blueberries, raspberries, and blackberries
 Nuts: macadamia nuts, almonds, pecans, and pistachios
 Seeds: pumpkin seeds, sunflower seeds, and chia seeds
 Nut butters: almond butter, sunflower butter, and peanut butter
 Fresh or frozen low carb vegetables: mushrooms, cauliflower, broccoli, greens,
peppers, onions, and tomatoes
 Condiments: sea salt, pepper, salsa, herbs, garlic, vinegar, mustard, olives, and
spices
It’s always worthwhile to plan your meals ahead of time and fill your cart with the
ingredients needed for a few days’ worth of healthy dishes.
Plus, sticking to a shopping list can help you avoid foods that don’t fit within your
nutrition plan.

12. SUMMARY
Preparing a shopping list can help you decide what foods will fit into your ketogenic meal
plan. Fill your cart with meat, poultry, eggs, low carb veggies, full-fat dairy, and healthy
fats.
The bottom line
A ketogenic diet should consist of about 60–80% fat, 10–30% protein, and no more than
5–10% — or 20–50 grams — of carbs per day.
Focus on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables, as
well as sugar-free beverages. Be sure to limit highly processed foods and trans fats.
The popularity of the ketogenic diet has made it easier than ever to find a wide array of
interesting and healthy keto meal ideas online.
Using this article as a guide to get started on the keto diet can set you up for success
and make transitioning to a high fat, low carb diet a breeze.
Because the keto diet may not be advisable for certain individuals with high cholesterol
or who are living with heart disease, be sure to consult a registered dietitian, physician,
or other qualified healthcare professional before starting the keto diet to ensure it is safe
for you.
The Ketogenic Diet: A
Detailed Beginner’s Guide to
Keto
 What It Is
 Diet types
 Ketosis
 Weight loss
 Diabetes

13.  Other benefits
 Foods to avoid
 Foods to eat
 Sample plan
 Snacks
 Tips
 Dining out
 Side effects
 Risks
 Supplements
 FAQs
 Bottom line
We include products we think are useful for our readers.If you buy through links on this page, we may earn a
small commission. Here’s our process.
The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many
health benefits.
In fact, many studies show that this type of diet can help you lose weight and improve
your health (1Trusted Source).
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and
Alzheimer’s disease (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted
Source).
Here is a detailed beginner’s guide to the keto diet.
What is a ketogenic diet?
The ketogenic diet is a very low carb, high fat diet that shares many similarities with
the Atkins and low carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This
reduction in carbs puts your body into a metabolic state called ketosis.

14. When this happens, your body becomes incredibly efficient at burning fat for energy. It
also turns fat into ketones in the liver, which can supply energy for the brain (6Trusted
Source).
Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This,
along with the increased ketones, has some health benefits (6Trusted Source, 7Trusted
Source, 8Trusted Source).
SUMMARY
The keto diet is a low carb, high fat diet. It lowers blood sugar and insulin levels and
shifts the body’s metabolism away from carbs and toward fat and ketones.
Different types of ketogenic diets
There are several versions of the ketogenic diet, including:
 Standard ketogenic diet (SKD): This is a very low carb, moderate protein and
high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs
(9Trusted Source).
 Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds,
such as 5 ketogenic days followed by 2 high carb days.
 Targeted ketogenic diet (TKD): This diet allows you to add carbs around
workouts.
 High protein ketogenic diet: This is similar to a standard ketogenic diet, but
includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
However, only the standard and high protein ketogenic diets have been studied
extensively. Cyclical or targeted ketogenic diets are more advanced methods and
primarily used by bodybuilders or athletes.
The information in this article mostly applies to the standard ketogenic diet (SKD),
although many of the same principles also apply to the other versions.
SUMMARY
There are several versions of the keto diet. The standard (SKD) version is the most
researched and most recommended.

15. What is ketosis?
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.
It occurs when you significantly reduce your consumption of carbohydrates, limiting your
body’s supply of glucose (sugar), which is the main source of energy for the cells.
Following a ketogenic diet is the most effective way to enter ketosis. Generally, this
involves limiting carb consumption to around 20 to 50 grams per day and filling up on
fats, such as meat, fish, eggs, nuts, and healthy oils (6Trusted Source).
It’s also important to moderate your protein consumption. This is because protein can be
converted into glucose if consumed in high amounts, which may slow your transition into
ketosis (10Trusted Source).
Practicing intermittent fasting could also help you enter ketosis faster. There are many
different forms of intermittent fasting, but the most common method involves limiting food
intake to around 8 hours per day and fasting for the remaining 16 hours (11Trusted
Source).
Blood, urine, and breath tests are available, which can help determine whether you’ve
entered ketosis by measuring the amount of ketones produced by your body.
Certain symptoms may also indicate that you’ve entered ketosis, including increased
thirst, dry mouth, frequent urination, and decreased hunger or appetite (12Trusted
Source).
SUMMARY
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.
Modifying your diet and practicing intermittent fasting can help you enter ketosis faster.
Certain tests and symptoms can also help determine whether you’ve entered ketosis.
Ketogenic diets can help you lose
weight
A ketogenic diet is an effective way to lose weight and lower risk factors for disease
(1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted
Source).

16. In fact, research shows that the ketogenic diet may be as effective for weight loss as
a low fat diet (13Trusted Source, 14Trusted Source, 15Trusted Source).
What’s more, the diet is so filling that you can lose weight without counting calories or
tracking your food intake (16Trusted Source).
One review of 13 studies found that following a very low carb, ketogenic diet was slightly
more effective for long-term weight loss than a low fat diet. People who followed the keto
diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet
(13Trusted Source).
What’s more, it also led to reductions in diastolic blood pressure and triglyceride
levels (13Trusted Source).
Another study in 34 older adults found that those who followed a ketogenic diet for 8
weeks lost nearly five times as much total body fat as those who followed a low fat diet
(17Trusted Source).
The increased ketones, lower blood sugar levels, and improved insulin sensitivity may
also play a key role (18Trusted Source, 19Trusted Source).
For more details on the weight loss effects of a ketogenic diet, read this article.
SUMMARY
A ketogenic diet can help you lose slightly more weight than a low fat diet. This often
happens with less hunger.

17. Ketogenic diets for diabetes and
prediabetes
Diabetes is characterized by changes in metabolism, high blood sugar, and
impaired insulin function (20Trusted Source).
The ketogenic diet can help you lose excess fat, which is closely linked to type 2
diabetes, prediabetes, and metabolic syndrome (21Trusted Source, 22Trusted
Source, 23Trusted Source, 24Trusted Source).
One older study found that the ketogenic diet improved insulin sensitivity by a whopping
75% (25Trusted Source).
A small study in women with type 2 diabetes also found that following a ketogenic diet
for 90 days significantly reduced levels of hemoglobin A1C, which is a measure of long-
term blood sugar management (26Trusted Source).
Another study in 349 people with type 2 diabetes found that those who followed a
ketogenic diet lost an average of 26.2 pounds (11.9 kg) over a 2-year period. This is an

18. important benefit when considering the link between weight and type 2 diabetes (Trusted
Source24Trusted Source, 27Trusted Source).
What’s more, they also experienced improved blood sugar management, and the use of
certain blood sugar medications decreased among participants throughout the course of
the study (Trusted Source27Trusted Source).
For more information, check out this article on the benefits of low carb diets for people
with diabetes.
SUMMARY
The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant
health benefits for people with type 2 diabetes or prediabetes.
Other health benefits of keto
The ketogenic diet actually originated as a tool for treating neurological diseases such
as epilepsy.
Studies have now shown that the diet can have benefits for a wide variety of different
health conditions:
 Heart disease. The ketogenic diet can help improve risk factors like body fat,
HDL (good) cholesterol levels, blood pressure, and blood sugar (28Trusted
Source, 29Trusted Source).
 Cancer. The diet is currently being explored as an additional treatment for
cancer, because it may help slow tumor growth. (4Trusted Source, 30Trusted
Source, 31Trusted Source).
 Alzheimer’s disease. The keto diet may help reduce symptoms of Alzheimer’s
disease and slow its progression (5Trusted Source, 32Trusted Source, 33Trusted
Source).
 Epilepsy. Research has shown that the ketogenic diet can cause significant
reductions in seizures in epileptic children (3Trusted Source).
 Parkinson’s disease. Although more research is needed, one study found that
the diet helped improve symptoms of Parkinson’s disease (34Trusted Source).
 Polycystic ovary syndrome. The ketogenic diet can help reduce insulin levels,
which may play a key role in polycystic ovary syndrome (35Trusted
Source, 36Trusted Source).

19.  Brain injuries. Some research suggests that the diet could improve outcomes of
traumatic brain injuries (37Trusted Source).
However, keep in mind that research into many of these areas is far from conclusive.
SUMMARY
A ketogenic diet may provide many health benefits, especially with metabolic,
neurological, or insulin-related diseases.
Foods to avoid
Any food that’s high in carbs should be limited.
Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:
 sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
 grains or starches: wheat-based products, rice, pasta, cereal, etc.
 fruit: all fruit, except small portions of berries like strawberries
 beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
 root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
 low fat or diet products: low fat mayonnaise, salad dressings, and condiments
 some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce,
ketchup, etc.
 unhealthy fats: processed vegetable oils, mayonnaise, etc.
 alcohol: beer, wine, liquor, mixed drinks
 sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners,
desserts, etc.
SUMMARY
Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and
even most fruits.
Foods to eat
You should base the majority of your meals around these foods:

20.  meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
 fatty fish: salmon, trout, tuna, and mackerel
 eggs: pastured or omega-3 whole eggs
 butter and cream: grass-fed butter and heavy cream
 cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
 nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
 healthy oils: extra virgin olive oil, and avocado oil
 avocados: whole avocados or freshly made guacamole
 low carb veggies: green veggies, tomatoes, onions, peppers, etc.
 condiments: salt, pepper, herbs, and spices
It’s best to base your diet mostly on whole, single-ingredient foods. Here’s a list of 44
healthy low carb foods.
SUMMARY
Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy
oils, avocados, and plenty of low carb veggies.
A sample keto meal plan for 1 week
To help get you started, here’s a sample ketogenic diet meal plan for one week:
Monday
 breakfast: veggie and egg muffins with tomatoes
 lunch: chicken salad with olive oil, feta cheese, olives, and a side salad
 dinner: salmon with asparagus cooked in butter
Tuesday
 breakfast: egg, tomato, basil, and spinach omelet
 lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake
(more keto smoothies here) with a side of sliced strawberries
 dinner: cheese-shell tacos with salsa

21. Wednesday
 breakfast: nut milk chia pudding topped with coconut and blackberries
 lunch: avocado shrimp salad
 dinner: pork chops with Parmesan cheese, broccoli, and salad
Thursday
 breakfast: omelet with avocado, salsa, peppers, onion, and spices
 lunch: a handful of nuts and celery sticks with guacamole and salsa
 dinner: chicken stuffed with pesto and cream cheese, and a side of grilled
zucchini
Friday
 breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa
powder, and berries
 lunch: ground beef lettuce wrap tacos with sliced bell peppers
 dinner: loaded cauliflower and mixed veggies
Saturday
 breakfast: cream cheese pancakes with blueberries and a side of grilled
mushrooms
 lunch: Zucchini and beet “noodle” salad
 dinner: white fish cooked in olive oil with kale and toasted pine nuts
Sunday
 breakfast: fried eggs with and mushrooms
 lunch: low carb sesame chicken and broccoli
 dinner: spaghetti squash Bolognese
Always try to rotate the vegetables and meat over the long term, as each type provides
different nutrients and health benefits.
For tons of recipes, check out these 101 healthy low carb recipes and this keto shopping
list.

22. SUMMARY
You can eat a wide variety of tasty and nutritious meals on a ketogenic diet. It’s not all
meats and fats. Vegetables are an important part of the diet.
Avoid Foods Item in List and Add Keto
DietPlan Foods In Our Lifestyle

23. Healthy keto snacks
In case you get hungry between meals, here are some healthy, keto-approved snacks:
 fatty meat or fish
 cheese
 a handful of nuts or seeds
 keto sushi bites
 olives
 one or two hard-boiled or deviled eggs
 keto-friendly snack bars
 90% dark chocolate
 full-fat Greek yogurt mixed with nut butter and cocoa powder
 bell peppers and guacamole
 strawberries and plain cottage cheese
 celery with salsa and guacamole
 beef jerky
 smaller portions of leftover meals
 fat bombs
SUMMARY
Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts,
raw veggies, and dark chocolate.
Keto tips and tricks
Although getting started on the ketogenic diet can be challenging, there are several tips
and tricks that you can use to make it easier.
 Start by familiarizing yourself with food labels and checking the grams of fat,
carbs, and fiber to determine how your favorite foods can fit into your diet.
 Planning out your meals in advance may also be beneficial and can help you
save extra time throughout the week.
 Many websites, food blogs, apps, and cookbooks also offer keto-friendly recipes
and meal ideas that you can use to build your own custom menu.

24.  Alternatively, some meal delivery services even offer keto-friendly options for a
quick and convenient way to enjoy keto meals at home.
 Look into healthy frozen keto meals when you’re short on time
 When going to social gatherings or visiting family and friends, you may also want
to consider bringing your own food, which can make it much easier to curb
cravings and stick to your meal plan.
SUMMARY
Reading food labels, planning your meals ahead, and bringing your own foods when
visiting family and friends can make it much easier to stick to the ketogenic diet.
Tips for eating out on a ketogenic diet
Many restaurant meals can be made keto-friendly.
Most restaurants offer some kind of meat or fish-based dish. Order this and replace any
high carb food with extra vegetables.
Egg-based meals are also a great option, such as an omelet or eggs and bacon.
Another favorite is bun-less burgers. You could also swap the fries for vegetables
instead. Add extra avocado, cheese, bacon, or eggs.
At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole,
salsa, and sour cream.
For dessert, ask for a mixed cheese board or berries with cream.
SUMMARY
When eating out, select a meat-, fish-, or egg-based dish. Order extra veggies instead of
carbs or starches, and have cheese for dessert.

25. Side effects and how to minimize them
Although the ketogenic diet is usually safe for most healthy people, there may be some
initial side effects while your body adapts.
There’s some anecdotal evidence of these effects often referred to as the keto
flu (38Trusted Source). Based on reports from some on the eating plan, it’s usually over
within a few days.
Reported keto flu symptoms include diarrhea, constipation, and vomiting (39Trusted
Source). Other less common symptoms include:
 poor energy and mental function
 increased hunger
 sleep issues
 nausea
 digestive discomfort
 decreased exercise performance
To minimize this, you can try a regular low carb diet for the first few weeks. This may
teach your body to burn more fat before you completely eliminate carbs.
A ketogenic diet can also change the water and mineral balance of your body, so adding
extra salt to your meals or taking mineral supplements may help. Talk to your doctor
about your nutritional needs.
At least in the beginning, it’s important to eat until you’re full and avoid restricting
calories too much. Usually, a ketogenic diet causes weight loss without intentional
calorie restriction.
SUMMARY
Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet
and taking mineral supplements can help.

26. Risks of the keto diet
Staying on the keto diet in the long term may have some negative effectsTrusted
Source, including risks of the following:
 low protein in the blood
 extra fat in the liver
 kidney stones
 micronutrient deficiencies
A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2
diabetes can increase the risk for diabetic ketoacidosis, a dangerous condition that
increases blood acidity. Anyone taking this medication should avoid the keto diet
(40Trusted Source, 41Trusted Source).
More research is being done to determine the safety of the keto diet in the long term.
Keep your doctor informed of your eating plan to guide your choices.
SUMMARY
There are some side effects to the keto diet about which you should speak to your
doctor if you plan to stay on the diet long term.
Supplements for a ketogenic diet
Although no supplements are required, some can be useful.
 MCT oil. Added to drinks or yogurt, MCT oil provides energy and helps increase
ketone levels. Shop for MCT oil online (42Trusted Source, 43Trusted Source).
 Minerals. Added salt and other minerals can be important when starting out due
to shifts in water and mineral balance (44Trusted Source).
 Caffeine. Caffeine can have benefits for energy, fat loss, and performance (45).
 Exogenous ketones. This supplement may help raise the body’s ketone levels
(46Trusted Source).
 Creatine. Creatine provides numerous benefits for health and performance. This
can help if you are combining a ketogenic diet with exercise (47Trusted Source).

27.  Whey. Use half a scoop of whey protein in shakes or yogurt to increase your
daily protein intake (48Trusted Source, 49Trusted Source). Shop for tasty whey
products on online.
SUMMARY
Certain supplements can be beneficial on a ketogenic diet. These include exogenous
ketones, MCT oil, and minerals.
Frequently asked questions
Here are answers to some of the most common questions about the ketogenic diet.
1. Can I ever eat carbs again?
Yes. However, it’s important to significantly reduce your carb intake initially. After the first
2 to 3 months, you can eat carbs on special occasions — just return to the diet
immediately after.
2. Will I lose muscle?
There’s a risk of losing some muscle on any diet. However, protein intake and high
ketone levels may help minimize muscle loss, especially if you lift weights (50Trusted
Source, 51Trusted Source).
3. Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as on a moderate carb diet (52Trusted
Source, 53Trusted Source). For more details about low carb or keto diets and exercise
performance, read this article.
4. How much protein can I eat?
Protein should be moderate, as a very high intake can spike insulin levels and lower
ketones. Around 35% of total calorie intake is probably the upper limit.
5. What if I am constantly tired, weak, or fatigued?
You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this,
lower your carb intake and revisit the points above. A supplement like MCT oil or
ketones may also help (42Trusted Source, 43Trusted Source).

28. 6. My urine smells fruity. Why is this?
Don’t be alarmed. This is simply due to the excretion of by-products created during
ketosis (54Trusted Source).
7. My breath smells. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugar-free
gum.
8. I heard ketosis was extremely dangerous. Is this true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but the
ketosis on a ketogenic diet is usually fine for healthy people. Speak to your doctor before
starting any new diet.
9. I have digestion issues and diarrhea. What can I do?
This common side effect usually passes after 3 to 4 weeks. If it persists, try eating more
high fiber veggies (55Trusted Source, 56).
The bottom line
A ketogenic diet can be great for people who:
 are overweight
 have diabetes
 are looking to improve their metabolic health
It may be less suitable for elite athletes or those wishing to add large amounts of muscle
or weight.
It may also not be sustainable for some people’s lifestyles and preferences. Speak with
your doctor about your eating plan and goals to decide if a keto eating plan right for you.