Dante Carrillo
The keto diet is a strict, low-carb, moderate-protein, and high-fat diet plan that helps people lose weight, cleanse their bodies of extra sugars, and improve their overall health. The first week of a keto diet plan should contain the least amount of carbohydrates, with less than 50 grams of carbohydrates consumed daily. To prepare for the keto diet, it is recommended to reorganize the pantry and refrigerator to remove high-carbohydrate foods and stock up on keto-friendly foods and beverages. During the first week, it is important to drink plenty of fluids and supplement with electrolytes to avoid the keto flu. A sample keto diet plan for one day includes fried eggs in butter with sauteed greens for breakfast, a bunless burger with vegetables and cheese for lunch, and pork chops with sauteed spinach for dinner.
What to eat in the first 2 weeks of a keto diet
| Characteristics | Values |
|---|---|
| Carbohydrates | Less than 50 grams per day, between 5-10% of total consumed calories |
| Fats | 60-80% of total consumed calories |
| Proteins | 5% of total consumed calories |
| Beverages | Water, sparkling water, unsweetened green tea, non-sugary coffee, keto smoothies |
| Breakfast | Eggs (fried, scrambled, or omelet) with vegetables, cheese, and/or meat; yogurt with keto-friendly granola |
| Lunch | Tuna or chicken salad with avocado, nuts, and vegetables; bunless burgers with vegetables and cheese; deli meats and cheeses |
| Dinner | Chicken, pork chops, or beef with non-starchy vegetables; omelets or eggs with vegetables |
| Snacks | Cheese, nuts, berries, celery sticks with nut butter dip, kale chips, keto muffins, sugar-free turkey jerky |
| Salt | Recommended to add extra salt to food or drink bouillon to prevent "keto flu" |
| Physical Activity | Recommended to reduce physical activity during the first week while the body adjusts |
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What You'll Learn
- Eat more fats, like butter, peanut butter, avocado, and oils
- Consume meat and poultry, such as chicken, beef, pork, and turkey
- Dairy is allowed, including butter, cream, cheese, and yoghurt
- Vegans and vegetarians can adapt the diet with plant-based fats and eggs
- Drink water, sparkling water, unsweetened tea, and black coffee
Eat more fats, like butter, peanut butter, avocado, and oils
The keto diet is a strict, low-carb, moderate-protein, and high-fat diet plan that helps people lose weight, cleanse their bodies of extra sugars, and improve their overall health. The diet includes a carb content of between 5 and 10% of the total consumed calories, a fat content of around 60 to 80%, and 5% proteins.
The first week of your keto diet plan should contain the least amount of carbohydrates, with less than 50 grams of carbohydrates consumed daily.
One way to increase your fat intake is by adding more fats to your meals, like butter, peanut butter, avocado, and oils. Butter, for example, is one of the richest food sources of butyrate, a type of short-chain fat that may promote brain health. However, some sources suggest that butter may increase the risk of cardiovascular disease. If this is a concern, olive oil can be used instead.
Avocados are another great source of healthy fats and can be eaten alone or included in dishes such as salads, soups, desserts, sauces, and guacamole. They are also a good source of fiber, vitamins, and minerals. Avocado oil can also be drizzled on grilled or steamed veggies or used in salad dressings and keto-friendly sauces.
Peanut butter can also be included in a keto diet, but it is important to check the ingredients for added sugars and sweeteners, which can increase the carb count. Almond butter is a good alternative, as it is slightly lower in carbs. Nut butters can be spread on keto crackers, used as a dip for low-carb vegetables, added to smoothies, or included in sauces and marinades.
Other keto-friendly oils include avocado oil, olive oil, and coconut oil. These oils are made from naturally high-fat foods and are therefore more suitable for the keto diet than industrially processed vegetable oils.
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Consume meat and poultry, such as chicken, beef, pork, and turkey
Meat and poultry are staple foods on the keto diet. They are naturally carb-free, contain complete protein, and are rich sources of essential amino acids. Meat and poultry are also versatile and can be cooked in a variety of ways to meet your keto fat requirements.
Chicken, beef, pork, and turkey are excellent sources of meat and poultry on a keto diet. Chicken, specifically pasture-raised or organic-fed chicken, is a good source of potassium and choline, which are important for energy metabolism and nervous system function. Chicken thighs and wings are higher in fat than chicken breasts, making them ideal for keto. Chicken is also versatile and can be grilled, roasted, or used in keto-friendly sauces.
Beef, especially grass-fed beef, is another ideal meat for keto eaters. It is rich in protein, healthy fats, and iron. Fatty cuts like ribeye, brisket, and ground beef are well-suited for keto and can be used in various dishes such as steaks, burgers, stews, or slow-cooked roasts.
Pork is also a versatile and flavorful option for keto. Cuts like pork belly, bacon, and pork chops are high in fat and low in carbs. Pork belly can be crispy or grilled, while pork chops can be grilled or wrapped in bacon.
Turkey is another meat option for keto, as seen in the example keto meal plan that includes sugar-free turkey jerky and turkey in a salad with mashed hard-boiled eggs, avocado, and blue cheese.
When incorporating meat and poultry into your keto diet, focus on fatty cuts to meet your keto fat requirements. Cook with healthy fats like avocado oil, coconut oil, or grass-fed butter to enhance flavor and fat intake. Experiment with seasonings, herbs, and spices to keep your meals exciting. Remember to balance your portions to meet your macronutrient goals and prevent excessive protein intake, which can kick you out of ketosis.
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Dairy is allowed, including butter, cream, cheese, and yoghurt
Dairy products are allowed on the keto diet, but it is important to choose the right ones and watch your portion sizes. Butter, for example, is a good fat to include while on the keto diet. Ghee, a form of clarified butter, is also keto-friendly.
Cream is another dairy product that can be consumed on the keto diet. You can add it to your coffee or tea, but be mindful of the amount as it is calorie-dense. Heavy cream is preferred over "light" versions, which are typically made with non-fat milk and high-carb flavourings.
Cheese is also allowed on the keto diet. You can include options like Cheddar, goat cheese, mozzarella, cottage cheese, and cream cheese. However, always read the labels and nutrition facts, as these products can quickly become non-keto compliant if they contain added sugar.
Yogurt is another dairy product that can be included in a keto diet. Opt for whole-fat yogurt whenever possible. Additionally, keto-friendly granola can be paired with yogurt to make a delicious breakfast option.
While dairy provides valuable protein, fat, and calories, it is important to remember that dairy also equals sugar, which equals carbs. Therefore, when consuming dairy on a keto diet, it is crucial to choose options with minimal carbohydrates and no added sugar.
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Vegans and vegetarians can adapt the diet with plant-based fats and eggs
Vegans and vegetarians can adapt the keto diet to suit their dietary needs. The keto diet is typically associated with animal foods, but it can be adapted to fit plant-based meal plans. The vegan keto diet focuses on whole, unprocessed, plant-based foods. It is a low-carb, high-fat, and moderate-protein diet that excludes all animal-based foods.
Vegans can reach ketosis by relying on high-fat, plant-based products like coconut oil, avocados, olives, seeds, nuts, and plant-based proteins. They can also consume vegetables, but they should be low-starch veggies like dark leafy greens, asparagus, broccoli, cauliflower, onions, celery, eggplant, mushrooms, tomatoes, peppers, and other non-starchy vegetables.
Vegetarians can also adapt the keto diet by including eggs and some forms of dairy in their meals. They can follow the same guidelines as vegans for plant-based fats and proteins, but also include eggs and dairy products like butter, cream, whole-fat yogurt, and whole-fat cheeses such as cheddar, goat cheese, and mozzarella.
It is important to note that the keto diet is challenging for vegans and vegetarians as they may usually get many of their calories from carbohydrates. Therefore, careful planning is required to ensure nutrient needs are met, and it may be necessary to take supplements for iron and vitamins B12 and D.
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Drink water, sparkling water, unsweetened tea, and black coffee
Staying hydrated is important when starting a keto diet. Water is the best option as it is free of calories, carbs, and additives. However, you may want to add some variety to your beverage options. Here are some keto-friendly drink ideas to keep you hydrated during your first two weeks on the keto diet:
Drink water
Water is essential for staying hydrated, and when on a keto diet, it is recommended to consume it in higher amounts. It is a good idea to drink plenty of water, especially during the first week of the keto diet, as it can help to prevent "keto flu" symptoms.
Sparkling water
Sparkling water is a great way to add some fizz to your hydration routine. It is typically unsweetened and has zero carbs and calories, making it an excellent low-carb choice. You can make your own at home using a carbonator or try keto-friendly brands like Perrier, Aura Bora, and Hint.
Unsweetened tea
Tea, both hot and iced, is a keto-friendly option that you can consume in abundance. Unsweetened tea is carb- and calorie-free, making it a perfect choice for a warm day. Green tea, in particular, has detoxifying properties and health benefits, including anti-aging and metabolic advantages. It can also help prevent cancer, diabetes, and cardiovascular disease.
Black coffee
Coffee is another keto-friendly beverage. You can consume both caffeinated and decaf coffee on a keto diet. Black coffee, such as espresso, Americano, and iced coffee, contains zero calories and carbs. If you want to add some flavour, you can add a splash of heavy cream or unsweetened nut milk, such as coconut or almond milk.
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Frequently asked questions
The keto diet is a strict, low-carb, moderate-protein, and high-fat diet plan that helps people lose weight, cleanse their bodies of extra sugars, and improve their overall health.
Meat, fish, eggs, and dairy feature heavily in the keto diet. Other keto-friendly foods include vegetables like broccoli, celery, and leafy greens, as well as nuts, seeds, and oils.
Water, sparkling water, unsweetened green tea, and non-sugary coffee are all keto-friendly beverage options.
It is recommended to set a start date, reorganize your pantry and refrigerator to remove high-carbohydrate foods, and make a weekly meal plan. Preparing meals ahead of time and freezing or refrigerating them can also help you stick to the diet.
In the first few days to weeks of the keto diet, you may experience "keto flu", which includes symptoms such as headaches, muscle cramps, fatigue, nausea, and constipation. These symptoms usually resolve within a few days to a few weeks.
