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Ketogenic Diet Plan For Beginners

Ketogenic Diet Plan For Beginners

Recommended Foods | Foods To Avoid | Plan For Rapid Weight Loss

| Ketogenic Diet Plan | Ketosis Explained | Benefits Of Intermittent Fasting

| Getting Started On Keto | How Long Should Your Keto Diet Last | Keto Recipes

The Keto diet continues to gain a reputation, but many people are quick to dismiss it without understanding what it entails.

Studies have shown that a proper Ketogenic diet plan is beneficial for weight loss and diseases such as obesity, diabetes, certain cancers, and Alzheimer’s disease, among others.

A ketogenic diet plan is very low-carb and high in fat. Generally, it limits carbs to 20-50 grams per day.

Unlike the common misconception that fats are unhealthy, there are healthy fats that you can incorporate into your diet, which are suitable for your heart, your cholesterol, and your overall health.

The elimination of processed food and sugar has numerous benefits for your overall health. Processed foods contain incredible amounts of toxic preservatives that deprive your body of healthy nutrients.

As a general rule for any ketogenic diet plan, fresh food is better. It is, therefore, advisable to read labels before purchasing anything that you intend to eat.

By keeping your carbs under 50 grams daily, you will notice significant changes in your body, mood, and appearance.

Recommended Foods For A Ketogenic Diet Plan

Recommended Foods For A Ketogenic Diet Plan

1. Seafood

Seafood is known to be packed with omega-3 fats, vitamins, and minerals. Seafood is very low in carbs but rich in B vitamins, potassium, and selenium.

While some shellfish such as crabs and shrimp are carb-free, some have a few carbs.

You should, therefore, consider the type of seafood you are consuming and consider the number of carbs in each serving.

Seafood is known to improve mental health and decrease the risk of disease. You can reap all the benefits of seafood by eating at least two servings of seafood every week.

2. Low-carb vegetables

While the ketogenic diet plan is not solely about eating leafy food, you should incorporate non-starchy vegetables into your diet because they are very low-carb.

Still, they are packed with vitamins, antioxidants, fiber, and several minerals, which are essential for our daily nutrition.

Green vegetables such as collard greens, watercress, kale, and spinach are very effective in decreasing the risk of heart diseases and different cancers.

Cauliflower can be used to prepare food that looks and tastes like rice, and turnips can be cooked like mashed potatoes, with minimal amounts of starch and carbohydrates.

Starchy” vegetables, like potatoes or corn, have incredible quantities of carbs, and they should be restricted on the keto diet.

3. Dairy

Cheese

Cheese comes in numerous varieties that have different tastes and textures, and all of them are low-carb and high-fat, giving you countless delicious and nutritious options to choose from. Studies suggest that cheese may be beneficial in protecting you against heart disease.

Yogurt and cottage cheese

These are rich in protein and calcium. They have small amounts of carbohydrates and are highly suitable for the ketogenic diet.

However, you should stick to plain Greek yogurt, because the flavored types contain a lot of sugar.

If you need to add some flavor to your yogurt, you can do it yourself using a few berries, cinnamon, a sugar-free sweetener, or nuts. This makes a great snack, and it is quite filling.

4. Avocados

Avocado is a real “superfood.” It has numerous essential vitamins, such as vitamin B3 and minerals like magnesium. Research has shown that avocados can to help lower the risk of obesity and healthy aging.

They are packed with nutrients, they are delicious, and they can be used in numerous recipes, especially for salads and sandwiches.

Avocados only have 2 grams of carbohydrates, and they have been known to improve cholesterol and triglyceride levels.

5. Meat and Poultry

Unlike other diets, the keto diet allows you to incorporate plenty of meat into your diet. Meat is low-carb, but it is high in proteins, which are essential in building lean muscles. Whenever you feel like eating meat, choose healthy, organic meats and poultry, which have higher levels of fatty acids.

6. Eggs

Eggs are high-protein foods, and they contain a slight amount of carbs (1 gram). Due to their inexpensive nature, they are perfect for anyone on a ketogenic diet.

Eggs are also very filling, thereby reducing your appetite and the amount of food you eat. Most people take pride in only consuming egg whites, but the yolk is also very nutritious. Aim to eat the whole egg to get all the proper nutrients.

7. Coconut Oil

Coconut oil is another superfood that is highly nutritious and has numerous applications. It is ideal for boosting good cholesterol and has been proven to help Alzheimer patients. Coconut oil can be used in many recipes to replace butter or oil. You can use it for salad dressings, frying and sautéing.

8. Dark Chocolate

Most people love chocolate, but only a few know that it has high levels of antioxidants. Dark chocolate is almost on the same level as superfoods like fish and avocado. Did you know that chocolate comprising 80% or more of real cocoa powder can lower your blood pressure?

An ounce of 80% dark chocolate comprises of 10 grams of carbs, so it unquestionably counts as a healthy snack. Keep in mind that the lower the amount of real cocoa powder, the less healthy the chocolate will be. Milk chocolate is not considered to be healthy chocolate.

Foods to Avoid on a Ketogenic Diet Plan

Compared to other diets, the ketogenic diet plan restricts fewer foods. A good example is that even though sugar is restricted, you can still enjoy sweet desserts. You can also enjoy dairy, meat, and poultry, and have a diverse selection of recipes to choose from.

Numerous keto-friendly recipes can be used as substitutes for your favorite delicacies. For instance, sweeteners such as Stevia can be used as a substitute for sugar.

However, you should always remember that moderation is key. Here are a few tips that can help you determine the foods you should avoid on a keto diet:

1. Even though fruits are healthy, they also contain a large amount of sugar. When you begin a keto diet, it is advisable to reduce the amount of fruit you eat to just a few pieces a day.

2. Fruit juices that are not fresh are concentrates that have obscene amounts of sugar, but they lack fiber even though some contain vitamins. Before buying a bottle of fruit juice, read the label, and understand what it contains. The healthiest juices are “green” with a little amount of fruit for flavoring.

3. Box cereals are difficult to purchase when you are on a ketogenic diet. Most are filled with sugar and lack beneficial nutrients.

Many brands claim that they have “nutrition added,” but this only means that all nutrients had been removed before they were replaced with a small amount of some nutrients, and a large amount of sugar for taste.

100% bran cereal is a perfect fit for your ketogenic diet plan, and it can be sweetened using a handful of berries. Always examine all labels in the cereal aisle. They can be very complicated.

4. Eliminate white starches from your diet. They are empty calories that have no health benefits. This is inclusive of white bread, pasta, and rice. Buy the whole-grain version instead, and enjoy it in moderation.

5. Although legumes and beans are healthy for you, they also contain large amounts of carbohydrates. You can indulge in a serving occasionally, but you should make sure you keep it within your daily 20 – 50 grams carb-count.

6. Alcohol consists of empty calories, but certain spirits will be better for you compared to others. Beer is full of carbs and should be restricted in your keto diet. The expression “beer belly” exists due to proven facts.

7. If you must have a drink, enjoy a glass of wine instead. Of course, there are many different types of wine. To be on the safe side, note that:

  • Dry wines contain a slight amount of sugar, while sweet dessert wines contain more sugar.
  • Pure alcohol such as whiskey and vodka is carb-free, but some brands may contain calories. It is crucial that you check what you are drinking.
  • Mixing alcohol for fancy cocktails usually involves adding large amounts of sugar, so avoid cocktails.

8. Wine coolers may be delicious, but they are just sugary sodas with added alcohol. You should avoid them when you are following a ketogenic diet plan.

Keto Diet Plan for Rapid Weight Loss

Keto Diet Plan for Rapid Weight Loss

Most people confuse the ketogenic diet with low-carb diets or paleo diets. However, there are substantial differences which you should be mindful of.

Keto vs. Low Carb

A low-carb diet can be inclusive of any type of food, as long as it is low in carbohydrates. You should also keep in mind that “low” is relative and reliant on many variables.

On a low-carb diet, you pick random foods that limit your carb consumption arbitrarily. Since there is no real number to hold yourself to, you might still be consuming too many carbs.

Primarily, what the low-carb diet misses is that vital ketonic state that changes your carbohydrates into fats and gives your body a new and effective source of energy.

By practicing low-carb diets, you might, therefore, experience hunger in smaller intervals, meaning that you will eat more. You might also experience fatigue because your body does not have another source of energy.

The ketogenic diet plan has a specific ratio of carbs to fats to protein. This manipulation is critical, and this is why a low carb diet will not work as effectively as a ketogenic diet, if at all.

Keto vs. Paleo

The Paleo diet is quite similar to low-carb diets. The most notable difference is that people who practice the Paleo diet assume that eating the same foods that our ancestors did, i.e., meat and animal products, because vegetables and grains were hard to come by.

The paleolithic diet, however, is quite inefficient today for various reasons. The most significant reason is that unlike humans today, our ancestors were not faced with the kinds of diseases that are common today.

The ketogenic diet is famous as a “healing” diet because it offers numerous benefits to the human body, including the prevention of diseases. The paleo diet doesn’t do that.

Also, the paleo diet is based on consuming meat and animal products instead of employing the ratio of fats to carbohydrates to proteins to reach a ketonic state that uses fat as fuel.

Ketogenic Diet Plan

The ketogenic diet plan is low-carb and high-fat, but it also entails other factors. It is incredibly popular due to numerous factors, including:

  • It helps progress your overall well-being as well as helps you lose weight.
  • It provides you with more energy during the day.
  • It is very satiating, therefore reducing your appetite and cravings for unhealthy snacks.

By reducing the amount of food you eat, it becomes easier to eat better, healthier food. This is a promoting factor as to why the ketogenic diet is unique and highly effective for weight loss and healthy living.

A ketogenic diet plan is not a miraculous solution; numerous researches and testimonials can provide undeniably back the effectiveness of this diet.

It is a scientifically proven diet that balances your body’s fat consumption to help you achieve an overall healthy lifestyle.

When our bodies utilize fat instead of sugar as the primary source of energy, the keto diet induces a state of ketosis. This is only achieved when your body stops receiving carbohydrates that can be turned into glucose.

By consuming fewer carbohydrates, you induce the state of ketosis because your body will start using the fat it has stored as a source of energy.

Ketosis makes it possible to lose weight on a ketogenic diet. On this diet, you count the carbohydrates you consume instead of the calories in your food.

In addition to our bodies using fat as an additional source of energy, most people who use the ketogenic diet have also testified to feeling better mentally as well as having more energy during the day.

Weight loss results for people on the keto diet differ among individuals, depending on their specific body type. This does not change the fact that everyone on a keto diet has experienced weight loss. The keto diet is one of the healthiest diets for people who want to lose weight and see results.

In 2017, a study was conducted to show the effects of the keto diet among people in a CrossFit class. The subjects of one class were divided into two groups. Group one consisted of people who were CrossFit training and using the keto diet, and group two consisted of people who were CrossFit training.

Both groups were following the same physical training. The results of this study showed that group one members had decreased their fat mass and weight faster than group two.

Group one, showed an average of 3.5-kilo weight loss, 2.6% of body fat, and 2.83 kilos in fat mass, while group two lost no weight, body fat or fat mass. Both groups showed similar athletic performance ability.

Another study done on overweight children and adolescents divided them into two groups; one was given a ketogenic diet and the other a low-calorie diet. As observed in other keto studies, the children on the keto diet lost weight, fat mass, and lowered their insulin levels significantly. For the low-calorie group, the results were not the desired outcome.

Except for quick weight loss, a notable benefit of the keto diet compared to a low-calorie diet is that people will stick to the keto diet.

The problem with a low-calorie diet is that it will help you lose weight, but it also will cause you to feel hungry and deprived faster.

Most diets fail because the feelings of hunger and deprivation lead to unhealthy snacking. However, hunger and deprivation are not typical for people practicing the ketogenic diet.

Ketosis Explained

Ketosis Explained

As stated previously, the keto diet does not work miraculously, and it is proven science. Ketosis is a natural process that happens when your body does not have enough carbohydrates, and it is compelled to look for energy elsewhere.

Your body has indisputably experienced ketosis when you miss a meal or when you have drained your body with demanding exercises.

Whenever you are tired or hungry, your body helps you out by increasing the level of ketones. But, most people eat too much sugar and carbs to keep ketosis from happening.

It is common knowledge that a majority of the population loves sugar and carbs, even though they are bad for us. This doesn’t stop our bodies from using sugar and carbs as energy.

Because our bodies want to help us out, they convert any surplus glucose into fat and store it for future use. Stored fat is then manifested as the enormous hips or wiggly arms that nobody wants.

By restricting your carbohydrate consumption, your body produces more ketones. Even if the amount of carbohydrates you eat on a keto diet is limited, your body will not fail to provide you with energy.

But where does this energy come from? Our bodies are very efficient; they will seek an alternate source, i.e., the fat that was so thoughtfully stored for emergencies.

When your body starts using that fat, then you are in a state of ketosis. This occurs when fats are broken down into fatty acids and glycerol.

Researchers have revealed that the primary source of knowledge about ketosis was derived from people who fast.

When a human fasts for two days, their body starts producing ketones as it breaks down the available proteins. The human body then begins to use stored fat for energy.

A ketogenic diet is healthier than fasting. Leading a ketogenic lifestyle gives your body all the nutrients it needs to survive while inducing ketosis.

A ketogenic diet plan is not a miracle remedy. On top of being ideal for weight-loss, it also increases the number of ketones present in your body.

Ketones are highly beneficial because they protect your body against damages and diseases that may affect your overall health. The ketogenic diet, therefore, keeps you healthier and stronger for longer.

For every diet, meal planning is essential. It is not different for the ketogenic diet plan. Meal planning largely depends on your personal goals if you are on a keto diet.

If you are trying to lose weight, relieve the symptoms of a particular disease, or improve cognitive functions, the keto diet will be effective.

However, you need to identify your goal so that you can reap the benefits of the keto diet.

As a general rule, the average ketogenic diet meal plan consists of four meals daily, which have a total of 100 grams of protein, 20-50 grams of carbohydrates, and 140-160 grams of fat.

To improve cognitive function, reduce the amount of fat to 90 grams daily.

Benefits of Intermittent Fasting on Keto

As explained previously, the keto diet works when your body is in a state of ketosis. When your body doesn’t have other energy sources, it will burn the fat it had stored away to provide you with energy.

Intermittent fasting, on the other hand, is a deliberate deprivation of food, taking the concept of the keto diet further. It is not the same as long-term fasting.

When you are on a ketogenic diet plan, intermittent fasting means that you will have two meals a day, or fast one day per week. The period of fasting enables the body to flush out toxins and rest.

Intermittent fasting, coupled with the keto diet, gives your body more benefits other than the weight-loss benefits of the keto diet on itself. It also makes the weight-loss process easier and accelerates it.

READ MORE: Ketogenic Diet: Do You Really Need It?

Getting Started on the Keto Diet

Are you excited about getting started on your new journey?  Prepare yourself for all the benefits that a ketogenic diet plan has to offer.

You should expect positive changes both mentally and physically, and an all-rounded, healthier lifestyle. Let’s go…

STEP 1: Clear Your Pantry

We know how hard it is to make lifestyle choices when all your guilty pleasures tempt you. However, it can be a lot easier when you start on a clean slate.

First, you need to get rid of all those tempting sugars and carbs. You can donate them to a shelter or to someone who will need them more than you.

If you live with someone or have a family, try to get them involved. Convince them to stay away from sugar and carbs or restrict the consumption of sugar and carbs at home. They will thank you later.

STEP 2: Weigh Yourself

The ketogenic diet does tie your life to numbers on your scale. As you build up healthy, lean, muscles, the numbers on the scale might rise slightly. That’s good news!

Don’t worry about early weight gain. Weigh yourself because you might want to know what your weight is before you embark on this transforming journey.

If your purpose for being on a keto diet is to lose weight, you can track your progress. It is allowed to weigh-in at least once every week, but do not become dependent on your scale to feel good about yourself.

STEP 3: Your Favorite Meals

Giving up your favorite meals is difficult, even for the best of us. But don’t lose sight of your goal. The keto diet is quite accommodating even for dishes like burgers and mashed potatoes. You can always find a low-carb substitute that might be tastier.

First, it is important that you learn how to read labels because most labels are infuriatingly deceptive, and it can be challenging to comprehend them if you are not a nutritional expert. The basic rules are:

  • Items marked ‘low carbohydrate’ have substituted carbs with sugar
  • Things labeled ‘low fat’ have added sugars.

To avoid confusion, it is best to stay away from these products and find fresh or organic substitutes.

Generally, if you are craving a snicker bar, grab a granola bar instead. If you want pancakes, oat pancakes are tasty as well.

Can’t give up dessert? Fruits and some yogurt are delicious options. Substitute butter and oil with coconut oil. It has numerous benefits, not just for your hair and your skin but also for your health, especially for Type-2 diabetics. The keto diet allows you to enjoy your favorite meals and makes them healthier.

STEP 4: Always Stay Hydrated

The keto diet might lower your insulin level; this may lead to your kidneys excreting more liquid than usual. Be sure to drink plenty of water.

STEP 5: Condiments Can Be The Enemy

Assuming that condiments do not contribute to your diet is wrong, especially if you are on a ketogenic diet plan. Ketchup contains a lot of sugar, not all salad dressings are healthy, and some ‘fat-free’ options have substitutes for fat. Not all salad dressings are healthy.

Read the label carefully, and never opt for the “fat-free” version. They have replaced healthy fats with unhealthy additives.

Ordering salads when eating out for lunch is one of your best options, but be careful of the dressing that the restaurant serves. You have two choices in this case: Ask about the ingredients, or bring your salad dressing.

Although it might seem embarrassing, don’t hesitate to pull out your salad dressing even though the Maître d’ might give you a funny look at the sight of it.

STEP 6: Keep Track Of Your Ketone Level

It’s very crucial to remain aware of how your body is responding to the new diet at the start of the diet. You can do so by running a simple urine test. A blood ketone meter is also a good option. It is advisable to do these tests early in the morning.

STEP 7: Stick To Your Diet

The people closest to you are bound to make it harder for you to stick to your diet. Family gatherings bring a particular type of pressure, especially if there is food involved.

You will occasionally hear statements like “just try a slice” or “one slice of pizza won’t kill you.” Or worse, “but I made this just for you!”

Even when you are celebrating milestones, eating as a group can be a huge hurdle. When your colleagues at work or your friends enter surprise you with a cake on your birthday, it might be difficult to resist that tiny slice. However, you can always be sneaky and get away with it.

It takes effort and dedication to stick to your diet. Fill up on keto-friendly snacks before you eat with your friends. Fruit, nuts, or berries are a great option. If the snack is filling enough, it is less likely for you to fall into temptation.

If you do a lot of traveling, make sure you have keto-friendly snacks. Invest in a portable blender that will help you make your favorite smoothie on the go.

With the presence of salads and a variety of options to choose from, you can also eat out even if you are on a strict keto diet plan. The key is to stay away from white starch and to have your salad dressing if you need one. Avoid ordering rice, pasta, white bread, and other white starches that have empty calories.

STEP 8: Work Out

The keto diet will help you build lean muscles and increase your energy levels. Always incorporate exercise into your daily routine. Walk more steps, sign up for yoga, or join a gym.

How Long Should Your Keto Diet Last?

How Long Should Your Ketogenic Diet Plan Last?

The period spent on creating a ketogenic diet plan varies among different individuals based on their goals and their personal preferences.

For most people who start the keto diet with hopes for losing weight, several weeks on the keto diet and a maintenance diet after will suffice.

If you are on a keto diet for any other reason, then your doctor will give you advice accordingly. It is important to note that you should have professional advice before starting a new diet.

Keto Recipes

Keto recipes can become your new favorites, especially if you know what to stay away from, what to eat in moderation, and what you can always have on your plate.

The recipes below have been collected specifically for how delicious and easy they are to follow. If you enjoy them, maybe it is time for you to buy a keto cookbook for your kitchen.

Two of the most popular keto recipes are the simple cauliflower rice and “zoodles.” They are straightforward to make, and they make an excellent substitute for pasta and rice. Learn how to make them and more delicacies, but do not be afraid to put your twist to things.

PRO TIP: Invest in a calorie counter, you will need it.

OMELET MUFFINS

Ingredients:

  • 1 tablespoon butter.
  • 10 eggs.
  • Salt and pepper to taste.
  • ½ cup diced ham.
  • ¼ cup drained spinach.
  • ¼ cup diced onion.
  • ¼ cup chopped red bell pepper.
  • ¼ cup shredded Pepper Jack cheese.

Instructions:

  • Heat your oven to 350 degrees.
  • Coat a muffin pan with non-stick spray.
  • Beat eggs, and then mix in the remaining ingredients.
  • Fill the muffin pan with the mixture.
  • Bake for 25 minutes.

Nutritional Facts:

  • Calories 155
  • Carbs 2 g
  • Fat 10 g
  • Protein 12.5 g

BREAKFAST CASSEROLE

Ingredients:

  • 10 eggs.
  • ¼ cup whipping cream.
  • 1 cup ricotta cheese.
  • 1 diced onion.
  • Salt and pepper to taste.
  • 1 package thawed frozen spinach.
  • 1 cup sliced mushrooms.
  • 1 lb. crumbled sausage meat.
  • Instructions:
  • Heat the oven to 350 degrees.
  • Beat the eggs, onion, ricotta cheese, and whipping cream well.
  • Season with salt and pepper.
  • Add the mushrooms, spinach, crumbed sausage, and mushrooms.
  • Bake for about 30 minutes.

KETOGENIC PANCAKES

Serve these pancakes with berries, butt, or sugar-free syrup.

Ingredients: 

  • ¼ cup almond flour.
  • 2 tbsp. honey.
  • Dash of salt.
  • 1 tsp. baking powder.
  • 1 tsp. cinnamon.
  • 6 beaten eggs.
  • ¼ cup plain Greek Yogurt.
  • 1 tablespoon melted butter.
  • 1 teaspoon lemon extract.
  • Instructions:
  • Mix the baking powder, flour, and cinnamon in a bowl.
  • Combine the honey, yogurt, eggs, honey, and lemon extract and butter in another bowl.
  • Slowly place and stir the egg mixture into the flour mixture.
  • Use 2 tablespoons of batter and drop on a hot grill.
  • Cook them for about four minutes, then flip them and cook for another two minutes.
  • Continue until all batter has been used.

Nutritional Information:

  • 413 calories.
  • 34 g fat.
  • 18.4 g carbohydrates.
  • 16.3 g proteins.

RED CABBAGE AND APPLE

Cabbage is an excellent vegetable to include in your ketogenic diet plan. This red cabbage side dish is nutritious and delicious.

Ingredients:

  • 8 slices of bacon, cut into pieces.
  • 1 large diced onion.
  • 1 peeled and sliced apple.
  • 2 cup of chicken broth.
  • 3 tablespoons red cider vinegar.
  • 2 tablespoons coconut palm sugar.
  • Sugar or sugar substitute, such as Splenda.
  • 1 teaspoon ground cloves.
  • ½ teaspoon allspice.
  • ½ teaspoon nutmeg.
  • Salt and pepper to taste.
  • 1 shredded red cabbage

Instructions:

  • Fry bacon in a skillet until crispy.
  • Add the onion and sauté for 5-6 minutes.
  • Mix in the broth, sugar, coconut palm sugar, cloves, nutmeg, vinegar, all spice, salt, and pepper.
  • Add cabbage and cook on low for 45 minutes.

Nutrition Facts:

  • 160 cal.
  • 7.8 g fat.
  • 16 g carbohydrates.
  • 4 g protein.

CINNAMON FLAVORED GRANOLA

Store-bought granola usually has high sugar content. Try this homemade version instead.

Ingredients:

  • 1 cup chopped walnuts.
  • ½ cup of shredded coconuts.
  • ¼ cup sliced almonds.
  • 2 tablespoon sunflower seeds.
  • ½ tsp. cinnamon.
  • 1 tbsp. coconut palm sugar.
  • 1 tbsp. melted butter.

Instructions:

  • Heat the oven to 375 degrees.
  • Mix the walnuts, shredded coconut, sliced almonds, and sunflower seeds.
  • Add cinnamon and coconut palm sugar and mix it in the nut mixture.
  • Spread the mixture as a single layer on a baking sheet.
  • Trickle the melted butter on top.
  • Bake for about 20 minutes.

Nutrition Facts:

  • 180 cal.
  • 19 g fat.
  • 4.1 g carb.
  • 4 g protein.

SMOKED SALMON WITH HERBED OMELET

You can eat this omelet anytime, but a breakfast full of protein and fatty acids gets the day started right.

Ingredients:

  • 2 tablespoons butter.
  • 2 beaten eggs.
  • 1 teaspoon tarragon.
  • 1 teaspoon thyme.
  • Salt and pepper to taste.
  • 2 tbsp. chopped onions.
  • 4 very thinly sliced tomatoes.
  • 2 smoked salmon sliced.
  • 1 teaspoon capers.

Instructions:

  • Beat the eggs and add the thyme, salt, tarragon, and pepper.
  • Melt butter in a skillet and add the chopped onions, and beaten eggs.
  • Cook about 3-4 minutes, until the eggs begin to set.
  • Place the omelet to a plate and top it with the salmon slices and tomato.
  • Sprinkle with capers.

Nutrition Facts:

  • Cal.: 239.
  • Fat 15 g.
  • Carb. 4 g.
  • Protein 22 g.

CHEESEBURGER WITH SALAD

This is a cheeseburger without a bun.

Ingredients: 

  • 1 lb. ground beef.
  • Salt and pepper to taste.
  • 3 cups chopped lettuce.
  • 1 small diced onion.
  • 1 sliced tomato.
  • ¼ cup shredded cheddar cheese.
  • 4 tbsp. oil and vinegar dressing.

Instructions:

  • Fry ground beef in a skillet for about 4 minutes.
  • Add the onion and cook for about another 5 minutes.
  • Put the beef and onions in a bowl and add the remaining ingredients, except the dressing.
  • Coat with the salad dressing.

Nutrition Facts:

  • Calories 290.
  • Fat 14 g.
  • Carbohydrates 6.
  • Protein 25 g.

CAULIFLOWER RICE

This straightforward recipe is for basic cauliflower rice. You can decorate it up with spices, vegetables, or stir fry it. Substitute this anytime you need rice as a side dish or in a recipe.

Ingredients:

  • 1 cauliflower head.

Instructions:

  • Cut the cauliflower into the florets.
  • Pulse the florets with a food processor until it turns into a rice-like consistency.
  • Cook the rice in salted water for 5 minutes.

Nutritional Facts:

  • Cal. 21.
  • Carb. 5.
  • Fat 0.
  • Protein 0.

ZOODLES FOR KETO

These zoodles made from zucchini taste identical to noodles. Using a spiralizer would be the easiest way to make zoodles, but you can also try to use a mandolin. It will do the same job. Zoodles get soggy quickly, so do not cook them for more than 1 minute. Season them with butter or shredded cheese.

Ingredients:

1 zucchini.

Instructions:

Use the spiralizer or mandolin to make pasta strands.
Boil salted water and then cook the zoodles for no more than a minute.

BACON-COVERED CHICKEN

A very tasty and delicious way to eat chicken.

Ingredients:

  • 2 lbs. boneless and skinless chicken breast.
  • 2 cups chopped spinach.
  • 1 cup sliced mushrooms.
  • 1 cup of cream cheese.
  • ½ cup of cottage cheese.
  • Salt and pepper to taste.
  • 12 slices bacon.

Instructions:

  • Heat the oven to 375 degrees.
  • Mix the mushrooms, cottage cheese, spinach, and cream cheese in a bowl.
  • Season the mixture with salt and pepper.
  • Flatten the chicken pieces with a mallet to a 1/2 -inch thickness.
  • Use a knife to cut pockets in one end.
  • Put a spoonful of the spinach, mushroom, cream cheese, and cottage cheese mixture inside the pockets.
  • Wrap two or three slices of bacon around each chicken piece.
  • Brown the wrapped chicken in a skillet for 5 minutes on each side.
  •  Put the chicken pieces in a baking pan.
  • Bake the chicken for 45 minutes until crispy.

Nutrition Facts:

  • Cal. 390.
  • Fat 22 g.
  • Carbs 3.9 g.
  • Protein 41 g.

COBB SALAD

This salad is very high in protein.

Ingredients for Dressing:

  • 1 tablespoon olive oil.
  • 1 tablespoon white vinegar.
  • 1 teaspoon Dijon mustard.
  • 2 tablespoons diced onion.
  • Salt and pepper to taste.

Ingredients for Cobb Salad:

  • ¾ cup cubed cooked chicken.
  • ½ cup diced tomatoes.
  • ½ cup of blue cheese.
  • 1 sliced hard-boiled egg.
  • 2 cups chopped greens.
  • 1 sliced avocado.
  • 4 cooked and sliced bacon slices.

Instructions:

  • Place the greens on a plate.
  • Add rows of chicken, diced tomatoes, blue cheese, egg slices, avocado slices, and bacon pieces on top of the greens.
  • Mix all dressing ingredients until they are combined.
  • Trickle the dressing over the salad.

Nutrition facts:

  • Cal. 295.
  • Fat 11 g.
  • Carbs 4 g.
  • Protein 22 g.

STEAK ROAST

This steak roast is made without carrots or potatoes. If you decide to add them, adjust the carbs accordingly.

Ingredients:

  • 2 lbs. Lean steak.
  • Salt and pepper to taste.
  • 1 tablespoon olive oil.
  • 2 minced garlic cloves.
  • 1 chopped onion.
  • 2 ½ cup beef broth.
  • ½ cup of dry red wine.

Instructions:

  • Season the steak with salt and pepper.
  • Heat the olive oil in a skillet and brown the steak on all sides.
  • Place the steak and remaining ingredients in your slow cooker.
  • Mix the ingredients to combine.
  • Cook on low heat for 6 hours.

Nutrition facts:

  • Calories 242.
  • Fat 12 g.
  • Carbs 9.8 g.
  • Protein 21g.

Summary

Here you have it! I have given you a detailed breakdown of what to eat, how the ketogenic diet plan works, and some recipes for you to experiment with. I wish you the best of luck in your endeavors. Never give up, have discipline, and enjoy life to the fullest.