VERY LOW CARB KETOGENIC DIET PLAN
DURATION
1-2 Weeks
LEVEL
Easy
GOAL
Weight Normalization, Health
EQUIPMENT NEEDED
None
1. Overview
A ketogenic diet is a diet which drastically reduces carbohydrate intake to use fat as a primary source of fuel for the body. Our body dips into this state in periods of fasting or at sleep. There are many versions of the ketogenic diet but the one we will be using is simple and easy for most people to follow. For a complete guide to the ketogenic diet, click here. This plan will focus mainly on essentials so you can get started.
WHAT TO EXPECT
NO TRACKING NEEDED
You don't need to track anything on this diet if you don't want to. The goal is to create a routine of healthy foods.
TIME SAVING RECIPES
We will focus on quick recipes that will save you time and taste great.
HEALTHY WEIGHT NORMALIZATION
You will feel full and eat less which will lead to fat loss while still having high energy levels.
QUALITY INGREDIENTS, QUALITY SCIENCE
We never compromise on the quality of science and foods we use.
2. Creating Your Meal Plate
1. ADD PROTEIN
Proteins are the building block of the body. A good quality source of protein should be part of your plate. Don't skip on it!
Meat
Eg. Chicken, steak, pork, turkey, duck, game, organ meats, bacon, sausage, pepperoni, meat patty
Eggs & Dairy
Eg. Hard or soft cheese, cooked eggs, yogurt(no added sugar)
Fish
Eg. Anchovie, prawn, tuna, shrimp, salmon, anchovie, sardines, herring
2. ADD FAT
Fats will be part of your diet as a fuel source so add them to your protein or combine it with protein in a recipe. They are to be combined together.
Nuts
Eg. Almonds, peanuts, macadamia, cashews, pine nuts, pecans, walnuts
Oils & Butters
Ingredient for cooking, saute, drizzle or recipes eg. Olive oil, coconut oil, butter, tallow lard, ghee
3. ADD CARB
You can add in low carbohydrate vegetables on the side if you would like.
Low Carb Fruits
Eg. strawberries, blueberries, blackberries, berries, olives, sugar-free/low-sugar chocolate, olive
Low Carb Veggies
Eg. spinach, kale, endive, asparagus, artichoke, basil, broccoli, celery, parsley, leafy greens, ucumbers, coriander, herbs, spices, cauliflower
3. Eating on the Go
1. ADD PROTEIN
You can get high quality protein anywhere from packaged meat at gas stations to ordering protein sources from restaurants and fast food chains.
Meat
Eg. Sugar-free/low sugar Jerky, meat patties, restaurant steak, biltong, bacon jerky, meat takeout, sausage
Eggs & Dairy
Eg. Cheese crisps(cheese only), Eggs on the side, cheese on the side
Fish
Eg. Cooked fillet fish, canned salmon, sardines
2. ADD FAT
You won't be adding oils to your foods but nuts and various shelf stable sources of fats can be made part of your diet.
Nuts
Eg. Almonds, peanuts, macadamia, cashews, pine nuts, pecans, walnuts, nut mixes
Structurally Rich Fats
Eg. Energy Pod, sugar-free nutrition bars, 80%(or sugar-free) Chocolate bar, sugar-free dessert, nut flour muffin
3. ADD CARB
Fruits and vegetables have to be dehydrated to make them shelf stable but you can order them on the side at any fast food joint o restaurant on the go.
Low Carb Fruits
Eg. canned olives, coconut chips(sugar-free), parsnip chips
Low Carb Veggies
Eg. Kale chips, low carb vegetable crisps
4. Beverages & Flavorings
BEVERAGES & FLAVORINGS
FLAVORINGS
Adding flavor to your food will make them enjoyable so use any of the ones below. You can use more but it's best to use flavorings which have no or low calories to them. Eg.
Salty
- Salt
- Pepper
- Herbs & seasonings
- Spices & spice mixes
Sweet
- Erythritol
- Monk Fruit Extract
- Stevia
- Allulose
- Aspartame
NON-ALCOHOLIC DRINKS
You can have many kinds of zero or low calorie beverages as it's best to avoid drinking calories. Eg.
- Diet soda
- Sparkling water
- Tea
- Coffee
- Pre-workout drink
- Sports & Performance drink(Sugar-Free)
ALCOHOLIC DRINKS
Alcohol is not a health drink but for rare occasions, a social drink may be fine. Eg.
- Dry wine
- Red wine
- White wine
- Sugar-free cocktails
- Hard Liquor
- Lite Beer
5. Motivation & Mindset
FOCUS ON YOURSELF
It takes courage to take the first step towards improving yourself. Cut out all the noise and those holding you back. It's time to take control of your life. You are the master of what you do and one day at a time, you must build a routine of learning and find what works for you. Think of this as a journey of improvement and self-discovery.
FIND OTHER LIKE YOU
You can either take accountability partners or find a community that shares your goals. Your success depends on those that are closest to you and at times when you feel the lowest. Together you can conquer mountains and break past obstacles. You will find many who share your goals and vision.
GO BEYOND NUTRITION
Nutrition is one aspect of health. You can take constructive and healthy activities as well which will help you grow and improve. This could include hiking, weight lifting, MMA, reading constructive books or picking up a new hobby. The world has endless things to offer. Become better every day!
6. Choose a Plan
You can use the following plans as a starting point or follow them as they are. The goal is to eat healthy foods that suite your preferences and lifestyle so feel free to modify them as needed.
Two Meal a Day
2 Week
For those who lead a busy life and like to have two large meals a day
No Cooking
1 Week
Minimally prepared meals that require practically no cooking or kitchen skills
