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Tuesday Breakfast: Tofu scramble with vegan cheese and avocado. Many people use tea to help them fast longer when they begin to combine keto with intermittent fasting. (I’ll cover intermittent fasting later in this document.) If you use cream, use organic half and half or whole cream. An improved diet with lots of nutrients also helps alleviate these problems. 4 oz ground beef (200 calories, 12g fat, 0g carb, 23g protein) half an avocado (medium) (117 calories, 11g fat, 6g carbs, 5g fiber, 1g protein) 1 tbsp of taco seasoning (20 calories, 0g fat, 4g carb, 0g protein) 2 oz of cheddar cheese (220 calories, 18g fat, 1g carbs, 14g protein) Total for this meal 560 calories, 41g fat, 11g carb, 5g fiber, 38g protein 6g net carbs Dessert Smartcake (Save 10% with: nobunplease) (38 calories, 3g fat, 9g carbs, 5g fiber, 4g erythritol*, 4g protein) 1 tbsp of cream cheese (80 calories, 7g fat, 2g carbs, 2g protein) Total for this meal 140 calories, 12g fat, 10g carb, 5g fiber, 4g erythritol, 38g protein 1g net carbs Totals for Day 4 1528 calories 126g fat 36g carb 12g fiber 4g erythritol 20g net carbs 75g protein Sample Keto Menu – Day 5 Breakfast 2 eggs (143 calories, 10g fat, 1g carbs, 13g protein) 1 tbsp of butter (102 calories, 12g fat, 0g carbs, 0g protein) 5 small strawberries (11 calories, 0g fat, 3g carbs, 1g fiber, 0g protein) Total for this meal 255 calories, 22g fat, 4g carbs, 1g fiber, 13g protein 3g net carbs Lunch This meal is a take on crackers with chicken salad that I happen to love! If you want to try this diet but you are a little worried about the limited food choices, you’ll be surprised that there are actually a great variety of foods allowed on ketogenic diet.

Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s disease and slow its progression ( 5 , 37 , 38 ). You can easily over or under-eat what you should… trust me, weighing is a must. People can tailor these meals and snacks to their liking, but they should be careful not to exceed 50 g of total carbohydrates daily. Cook two servings for dinner and refrigerate the second serving for tomorrow’s lunch.

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Insulin is a hormone produced by the pancreas and is the body’s defense against glucose (sugar). Your main choices will be green leafy vegetables along with cruciferous ones.

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In order to reach and remain in a state of ketosis, carbs must be restricted. Side Effects and How to Minimize Them Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts. You’ll just need to adjust what you stir into it.

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In the first few days, you could end up craving them—badly. In the latter case the effect of the keto diet will be slightly weaker, and you may or may not regain some weight. You might need to take the chicken out at this point. If you get intensely hungry between meals, only add a small fatty snack, no protein. Mix well and add ½ tsp of olive oil and mix more. If you’re not fully keto adapted yet you may want to steer clear of bananas in general to help stay below your carb limit. 51 This is the big difference between a keto diet and starvation, which also results in ketosis. With 8fit, you can keep track of your fitness goals and your nutrition goals in one organized place. 54 This means about 100 grams of protein per day if your lean body mass weight is around 70 kilos (155 pounds). Whatever the reason, you *might* be thinking about trying the keto diet (I mean, come on, everyone and their mother is these days).

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See Also
Vegan Keto Daily Meal Plan
Keto Meal Plan for Weight Lifting
Ketogenic Diet Meal Plan Easy

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