It often seems as a difficult challenge to start eating healthy foods given our food culture and dietery habits but it’s not impossible. The keto diet has become one of the most popular methods worldwide among people trying to lose weight and improve thier health.

According to some research, low carb high fat diet may promote fat loss and improve glycemic control in people with type 2 diabetes. The keto diet may also help to improve cognitive function in people with Alzheimer’s disease.

As i have been able to maintain my weight loss the past 2 months, I notice a pattern for my daily meals that helped me stay on track! Here’s the exact keto diet plan I have been following.


— Drink lots of water for easy digestion and hydration.

— Eat less than 20g net carbs day if you want to get into ketosis. Net carbs are calculated by substracting the fibergrams ( or sugar alcohols in some cases ) from the total carb grams.

— Purchase some ketostix ( products use to detect ketones from your urine and alternative to test your blood ). They are not expensive and you can even cut them in half to get double the strips. Some people say they don’t matter, but when you are suffering as much as you will be in the first few days, it’s nice to get the validation that it’s working.


Breakfast: Pumpkin pancake Serve this fluffy, easy pancakes with drizzle of real maple syrup and a cup of coffee for a perfect breakfast.

Lunch: Fish curry with cauliflower rice

Snacks: Coconut chocolate bars– make a batch to last a week!

Dinner: Chicken pot-pie This classic has a flaky, buttery crust, a creamy sauce, and a hearty mix of chicken and vegetables.

Total macro:

Calories 1679, 24g fat, 35.5g protein, 25g net carb


Breakfast: Eggplant benedict

Lunch: Endive avocado bacon salad with chipotle ranch dressing

Snacks: 12 almonds

Dinner: Pan fried hake

Total macro:

Calories 1552, 29g fat, 39g protein, net carb 27.5g


Breakfast: Eggs, bacon and guacamole. It’s really basic. The avocado can be substituted for spinach or broccoli. You can fry it in the residual bacon fatbafter cooking the eggs or you can fried it in butter.

Lunch: Ground beef with broccoli & zucchini. This beef can be substituted with any ground meat of choice. Chicken will do. For the vegetables you can Brussel sprout, asparagus, spinach, mushrooms etc.

Snack: You can use chicken salami or ham depending on your choice. With regards to the cheese you can use anything you like but try and get quality cheese.

Dinner: Chicken salad It’s pretty simple. You can use beef steak instead of chicken if you like. Any seafood is fine too.

Total macros:

Calories 1499, 39g fat, 25g protein, 35g net carb


Breakfast: Chocolate chia pudding This is a healthy classic breakfast.

Lunch:A grilled chicken breast with basic green salad and 2 tabespoon of mayonese.

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Snacks: 12 macadamia nuts

Dinner: Cuban pot roast

Total macros:

Calorie 1500, 20g fat, 30g carbs, 25.5g protein


Breakfast: Chorizo egg casserole

Lunch: Sesame pork lettuce wraps

Snacks: Fruits– Any type of fruits will work.

Dinner: Avocado lime salmon

Total macros:

Calories 1497, 44g fat, 87g protein, net carb 30



Breakfast: Sweat blueberry coconut porridge with 1 slice thick cut bacon

Lunch: Easy beef curry

Snack: 1 hard boiled egg

Dinner: Cheese sausage mushroom skillet

Total macros:

Calorie: 1670, 22g fat, 33.5g net carbs, 30g protein


Breakfast: Bulletproof coffee

Lunch: Fathead bagels with cream cheese and cucumber slices.

Snack: Cucumber slices with humus

Dinner:Ground turkey taco stuffed peppers

Total macros: 67.9g fat, 56.5g protein, 19.6g net carbs

While the keto diet does seem to have some benefits, it’s typically high in saturated fat. This can raise LDL ( bad ) cholesterol in some individuals, which may increase the risk of cardiovascular diseases.

This diet is not recommendate for pregnant or nursing mother, or those with kidney disease, liver disease, respiratory failure. So it’s advise to consult your doctor before trying the keto diet.



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