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A keto low-carb, high-fat diet appears to be very safe for most people. A keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net carbs per day.

But Indians have a tradition of sitting with their parents, kids or friends in the evening and sharing their day over a cup of tea with something to munch on. So unless you have a good reason to believe that one of the alternative approaches below will work better for you, I highly suggest beginners use this approach.

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2 medium stalks of celery (15 calories, 0g fat, 4g carbs, 2g fiber, 1g protein) 2 tbsp of cream cheese (80 calories, 7g fat, 2g carbs, 2g protein) 2 oz of pork rinds (80 calories, 5g fat, 0g carbs, 8g protein) Total for this meal 295 calories, 23g fat, 6g carbs, 2g fiber, 27g protein 4g net carbs Totals for Day 2 1472 calories 108g fat 24g carbs 6g fiber 18g net carbs 77g protein Keto Menu Plans – Day 3 Breakfast 2 slices of bacon (80 calories, 7g fat, 1g carbs, 5g protein) half an avocado (medium) (117 calories, 11g fat, 6g carbs, 5g fiber, 1g protein) Black coffee, 2 cups (10 calories, 0g fat, 0g carbs, 0g protein) 1 tbsp of heavy whipping cream (60 calories, 6g fat, 1g carbs, 0g protein) 2 tbsp of sugar-free syrup (0 calories, 0g fat, 0g carbs, 0g protein) Total for this meal 267 calories, 24g fat, 8g carbs, 5g fiber, 6g protein 3g net carbs Lunch Leftovers with a fresh salad make it feel like a whole new meal — especially when there are enchiladas involved! It’s quite possible to eat a vegetarian keto diet, an egg-free keto diet and a dairy-free keto diet – and many other versions. If it persists, try eating more high-fiber veggies. Milk from large commercial dairies Most milk sold out of big dairies contains residues of antibiotics and hormones used to keep the cows producing milk. It would be a waste to have the liver first convert them into ketones. Since we recommend eating mostly natural, minimally processed foods, we focus on net carbs.

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By Fioa 4-Ingredient Keto Peanut Butter Cookies Kids will love these scrumptious low-carb keto cookies; all you need is peanut butter, vanilla extract, an egg, and some sugar substitute. Over 43% of American adults are currently living with diabetes or prediabetes, with incidence increasing with age. However, the high protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights. A systematic review and meta-analysis [strong evidence] Learn more about keto diets and weight loss ↩ The advantage of a low-carb diet for improving type 2 diabetes is fairly clear: Diabetes Research and Clinical Practice 2018: Effect of dietary carbohydrate restriction on glycemic control in adults with diabetes: A systematic review and meta-analysis [strong evidence] Learn more about keto and diabetes ↩ There are three different ketones, or “ketone bodies” used as fuel by the body. I highly suggest you try this as it’ll really liberate your life.

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You can also substitute any of cheeses in the recipes for other types of cheese that you may find on sale. Vegetarian and vegan keto meals It can be challenging for vegetarians and vegans to follow a keto diet, as many of the calories in these diets come from carbohydrates. Avocados: Whole avocados or freshly made guacamole. Here are references showing minor signs of improvements: European Journal of Clinical Nutrition 2013: Ketosis and appetite-mediating nutrients and hormones after weight loss[randomized trial; moderate evidence] Neurobiology of Aging 2012: Dietary ketosis enhances memory in mild cognitive impairment[moderate evidence for verbal memory improvement in people with early Alzheimer’s] Epilepsy Research 2012: The effects of the ketogenic diet on behavior and cognition[overview article; ungraded] Journal of the Association of Nurses for AIDS Care 2019: Cognitive effects of a ketogenic diet on neurocognitive impairment in adults aging with HIV: a pilot study [randomized trial; moderate evidence] ↩ The ketosis experienced after a longer period of fasting is called starvation ketosis. While much of the initial rapid weight loss is water weight (from reduced swelling), it’s still a highly motivating way to start your keto journey.   Keto flu Most people who start a ketogenic diet will experience some symptoms of the “keto flu.” This is what you may feel, more or less, a few days after you’ve started a keto diet: Headache Fatigue Dizziness Light nausea Difficulty focusing (“brain fog”) Lack of motivation Irritability These initial symptoms often disappear within a week or two, as your body adapts to increased fat burning. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease ( 2 , 3 , 4 , 5 ). Also, adequate protein is important, but protein above what your body needs can likewise contribute to excess calories. 9g net carbs): Spinach and Swiss Cheese Omelet Snack (1g net carbs): Atkins Strawberry Shake Lunch (6g net carbs): Grilled chicken over baby spinach, tomato, and avocado salad Snack (2. We also suggest that you connect with a diet professional who can help you form a plan in collaboration with your doctor, who may be less familiar with the diet. I’ve found personally that a bottle of water helps me keep track of this.

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See Also
Keto Diet Bodybuilding Meal Plan
Simple Dairy Free Keto Meal Plan
Ketogenic Meal Plan Example

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