keto diet
keto diet

Keto Diet

with a Keto diet it is important that you cut down your carbs while priotizing protein and nonstarcy veggies but healthy fats are also a must!

If you want to lose weight this diet can be a lot of help. The ketogenic diet or for short (Keto diet) is a low-carb, high fat diet. Some studies have shown that a Keto diet can help you lose weight and improve your health.

Different types of keto diets

Targeted keto diet:
A targeted keto diet allows you to add cards around workouts

Standard keto diet :
Exists of 75% fat and 20% protein and 5% carbs

High protein keto diet:
Exists of 60% fat 35% protein and 5% carbs

Targeted keto diets are mostly used by bodybuilders or athletes.
While other diets like the standard keto diet are more used by the majority of the people.

What to eat?

  • Meat: Chicken, bacon(Occasionally), turkey, ham, red meat
  • Eggs: pastured
  • Fatty fish: Mackerel, tuna, trout, salmon
  • Avocados: You can use whole avocados or smashed/cutted
  • Low-carb veggies: Tomatoes, onions
  • Seeds and Nuts: Walnuts, pumpkin seeds, chia seeds, Almonds
  • Cheese: Unprocessed cheese like goat, cream, mozzarella
  • Condiments:  Pepper, salt
  • Oil and fat: Avocado oil, Butter, Heavy cream, Olive oil
  • Fruits/veggies: Spinach, arugula, Leeks(Occasionally)

Keto diet 7-days example

Day 1
Breakfast: Baked eggs
Snack: Dried seaweed strips and cheese
Lunch: Meat-based bar
Dinner: Broiled trout with butter

Day 2
Breakfast: Boiled eggs
Snack: Dried seaweed strips and cheese
Lunch: Sardine salad with mayo and avocado
Dinner: Cauliflower crust pizza with mozzarella and bacon

Day 3
Breakfast: Smoothie made with milk, almonds, protein powder
Snack: Kale chips
Lunch: Meat-based bar
Dinner: Meatballs on zucchini noodles

Day 4
Breakfast: Fried eggs with bacon
Snack: Macadamia nuts
Lunch: Meat-based bar
Dinner: Meatballs on zucchini noodles


Day 5
Breakfast: Boiled eggs
Snack: Apple with peanut butter
Lunch: Meat-based bar
Dinner: Meatballs on zucchini noodles


Day 6
Breakfast: Chia seed pudding with full-fat coconut cream
Snack: Yogurt (goat milk) with almonds
Lunch: Goat cheese salad with walnuts
Dinner: Grilled salmon, spinach with green beans and shredded cheddar cheese

Day 7
Breakfast: Boiled eggs with veggies and salsa
Snack: Pork rinds
Lunch: Meat-based bar
Dinner: Meatballs on zucchini noodles

Books about keto diet