Dieting — 24 April 2013

keto diet planThe Keto diet or Ketogenic Diet has recently become quite popular for methods to lose excess fat and slim down or tone up.

I’m sure if you’ve heard of the Keto Diet then you also know that it’s ‘carb-free’. Yes this is true for the most part. However there is much more too it, including the fact that this ‘carb-free’ diet is one of the quickest, most successful methods to burn fat!


So What Exactly Is Keto Diet?


The Ketogenic diet is a true fat loss diet that works undoubtedly, if followed accordingly and strictly. The diet consists of a food diet plan rich in fats, high-quality proteins, and extremely low in carbohydrates. When you are on Keto and your body isn’t consuming carbs, it will mistake fat instead of carbs. So with little to no carbs in your system, your body will start burning fat and breaking it down into Ketone bodies which in the end converts fat into healthy energy-boosters.


The Science Behind Keto Diet


keto diet pie chart


The main objective during this diet is to put your body into Ketosis.

What is Ketosis?

Ketosis is basically a buildup of Ketones in your bloodstream where your body produces Ketones for ‘fuel’. When this occurs the concentration of your blood Ketone levels is higher than your glucose concentration levels. Your Pancreas will start producing glucagon since Ketosis drastically lowers insulin levels…

What this means is that your body will start going into a powerful ‘fat burning mode’.

When your insulin production is at almost zero, the amount of Glucagon is increased greatly. At this point in the ketogenic diet, your body’s fat burning ability is kicked in to high gear and fat storage is brought to a halt. By restricting your carb intake and eating strictly fats and proteins, you will inevitably put your body into Ketosis within just a few days!


5 Steps to Burn Fat Fast on Keto Diet!


Step 1: Eat The Proper Keto Diet Foods


keto diet meal plan


While on Keto, you can only consume 20-30 grams of carbohydrates each day or only 5% of your daily calories. You will need to consume foods that are high-quality proteins and fats.

Here is a list of great Keto diet foods:


  • Broccoli
  • Celery
  • Asparagus
  • Lettuce
  • Spinach
  • Cucumbers

Meats and Dairy:

  • Pork
  • Beef
  • Chicken
  • Fish
  • Ham
  • Cheese
  • Butter
  • Mayo

Other foods:

  • Extra Virgin Olive Oil
  • Nuts
  • Peanut Butter


Step 2: Stick to a strict Keto diet plan


The most important part is to follow a strict Keto diet meal plan. Get over to the grocery store and buy specific foods that you will eat daily broken down into specific meals throughout the day.

Here is a well known professional bodybuilder, Dave Palumbo’s Keto Diet meal plan:

(This keto diet plan is for a 200lb man)

*Side Note* – This diet is a bodybuilder’s diet. The protein listed is excessive for the average person.

Meal #1:

  • 5 whole eggs; 4 egg whites
  • (50 grams protein, 20 grams fat)

Meal #2:

  • Protein Shake – (50 grams whey protein, 1.5 tablespoon Natural Peanut Butter)
  • (55 grams protein, 12 grams fat)

Meal #3:

  • ‘Lean Protein Meal’ – 8 oz chicken with 1/2 cup almonds
  • (50 grams protein, 16 grams fat)

Meal #4:

  • Protein Shake (50 grams whey protein, 1.5 tablespoon Natural Peanut Butter)
  • (55 grams protein, 12 grams fat)

Meal #5:

  • ‘Fatty Protein Meal’ – 8oz Salmon, Swordfish or Red Meat with green salad. 1 tablespoon of Olive Oil and vinegar
  • (45 grams protein, 30 grams fat)

Meal #6

  • Protein Shake (50 grams whey protein, 1.5 tablespoon Natural Peanut Butter) or 4 whole eggs and 4 extra egg whites
  • (55 grams protein, 12 grams fat)

Total: 310 grams protein, 102 grams fat, less than 5% carbs.


Here is another sample keto diet meal plan with less protein and more basic:

Meal #1

  • 2 hard boiled eggs
  • 2 turkey sausages

Meal #2

  • Turkey burger
  • 1 cup spinach
  • 1 tablespoon olive oil
  • drizzle balsamic vinegar, 10 almonds

Meal #3

  • Chicken breast
  • green beans
  • 1 tablespoon olive oil
  • drizzle balsamic vinegar

Meal #4

  • Sting cheese
  • beef jerky

Meal #5

  • Salmon
  • asparagus and olive oil vinegar dressing again


**Other keto diet meals to consider:

  • Buffalo chicken with blue cheese
  • Grilled chicken with olive oil and green beans
  • Tuna with mayo and celery
  • Chicken Caesar salad
  • Ham, egg whites and cheddar cheese
  • Cheeseburger with green beans


*Checkout the Top 10 Protein Supplements of 2013 here*


Step 3: Exercise while on Keto diet


keto workout routine


Hit the gym with high intensity or go for a run while on keto diet. If you are going to commit yourself to a strict keto diet plan, then you mind as well go all out for the time period you are doing it for. Workout for at least an hour 5 days a week to produce maximum weight loss results while on Keto. Split your workout routine into half cardio and half weight training.


*Checkout some of the best workout routines from the pro’s here*


Step 4: Take a Thermogenic Fat Burner



top 10 fat-burner supplements


Keto diet alone is an extremely powerful fat burning diet. However, to increase the results in a shorter period of time, taking a thermogenic fat burner supplement can definitely help. It will accelerate your keto diet results!


*Checkout the top 10 Best Fat Burner Supplements Here*


Step 5: Stay Committed, Think of Your End Goal!


When you set your mind to ultimately starting and going through keto diet, always keep your mind on your end goal.

Why are you doing this diet in the first place?

Because you want to lose that excess body fat, slim down or tone up.  The diet will work and will burn pounds of fat, but you need to stay committed to the diet and don’t cheat. If you cheat, you’ll only be cheating yourself!

Eating carb-free will be a pain in the ‘you know what’ at times and you will have that urge to indulge in carb foods and quit the diet. But just stay consistent with it and every time you have that urge, think about how much better you’ll be after the diet is over. Think about how better you’ll feel and how tone you’ll look.

*** I have a couple of friends who went through Keto successfully and they both lost 10+ pounds of fat. I know how hard it was for them at times, because they told me all about it. But in the end, the physique they have now… it was 110% worth going through!

Stay Focused!




About Author


Taylor here and I'm just another fitness and workout enthusiast. Working out has become a HUGE part of my lifestyle because of the profound positive benefits I get from it! Everything on this site is designed to help YOU get the most out of working out and getting a step closer to reaching your dream physique.

(34) Readers Comments

  1. can we eat fruits?

    • Hey Prakhar. The simple answer to your question is no you shouldn’t eat fruits while on keto, because fruits are high in carbs (fruit sugars). For instance, 1 banana has roughly 35 grams of carbohydrates = no go for keto :)

      However you can eat veggies that have little to no carbs. These types mostly include green veggies: broccoli, green beans, asparagus, etc.

      Hope this helps and good luck on keto!

  2. how about edmame? can we eat that?

    • Hey Tassula. Althought Edamame are very good for you, they do have quite a few carbs. Roughly 10 grams carbs per 1/4 cup. So while on Keto, this shouldn’t be a part of your daily diet.

  3. Hi!

    I was just wondering what happens when you have reached your goal, can I start eating fruit, bread, pasta etc??

    • Hey Emma, the whole point of Keto is to quickly lose the weight you are looking to lose. If you go back to eating your exact same normal diet after Keto, then you will most likely return to the same weight you were previously at. You can go back to eating carb foods like bread and pasta. But make sure it’s whole grain bread and pasta. Try to eat more of a raw food diet in general. Stay away from all processed junk and sugars (including artificial sweeteners). Try having one big salad everyday as a meal.

  4. What about oats for breakfast with egg whites should I lose the oats?

  5. Don’t you calculate Net carbs on a keto diet!? So edamame for example has 10g of carbs per 1/4 cup, but has 8g dietary fiber meaning that there is only 2g Net carbs (insoluble carbs), making edamame good okay for the diet. Right!? I’ve been doing Keto for about 40 days in total and I’ve lost about 40lbs just calculating net carbs = about 20-30g per day.

  6. Ive been using keto for awhile now with epic results. my question is Are artificial sweeteners like okay for keto?

    • Hi Darrien, that’s great to hear you’re seeing awesome results!

      As for the artificial sweeteners, you want to stay as far away as possible from them. They aren’t only bad for storing fat, but also detrimental for your overall health. I know it’s hard to quit all artificial sweeteners as so many food/drink products have them, but try to become conscious of checking out the food labels and staying clear of them.

      • Try stevia, its all natural and its a zero calorie sweetener. Nothing artificial about it. But dont use waaay too much lol because one little packet of it(if you buy the mini packets of it, roughly a teaspoon) has less than 1g of carbs. One thing i love doin is making lemonade with it. Ill use about a gallon of water, two packets of stevia and 100% lemon juice. Its great if you grow tired of water being your only liquid.

  7. I did this diet before but wasn’t really committed. Starting again today and I will lose those 14 lbs

  8. Are we allowed to drink the juice of one lemon with Stevia while on Keto Diet?


    • I don’t see why not. Stevia and Lemon juice don’t have any carbs I believe.

  9. Hi, started this 2 days ago. Am a runner, run 2.8 miles every morning but now I feel so tired and have no energy at all. Can barely walk let alone run! How do you do an hour-long workout on keto?

    • Hi Judit, don’t give up! The first 3 days are the hardest. However after the 3rd day your body then goes into full ketosis mode, meaning your body will officially start to convert fat into energy. I personally have a couple of friends who did keto several times. They said the first 3 days are the absolute toughest, because your body craves carbohydrates for energy. But once they pushed through it, they had amazing glowing energy and the fat started to burn quickly.

      So try doing light workouts the first couple of days to ease into it. Then after around day 3, you will start to feel more energized and then you can go on to do higher intensity workouts. Good luck and don’t give up!

  10. Any specific diet in Veg?? as I’m vegetarian (egg is fine)

    Thanx in advance..!

    • At the moment I don’t have a specific vegetarian diet posted. It is something I’m highly interested in and will be posting soon. Keto diet is a great way to lose weight quickly, but a vegetarian diet is honestly the best way to go permanently… with the occasional healthy alternative cheat meals here and there ;)

      • Thanx..! I’m looking forward .. :)

  11. hi taylor, I have tried a diet similar to this one, it was for a female figure comp….2 egg 2 egg whites, ptn shake 1 tbsp. nut butter, 4 oz chicken 1/4 cup almonds, salmon or steak with green salad plus olive oil and vinegar, last meal either 2egg 2egg whites or protein shake with nut butter!!!! she had me doing this meal plan 5 days and then a day of protein and veggies, no fat!!! I had great success while on this meal plan, she said that I could stay on this for up to 4 years….(my trainer)…how would you cycle these 2 meal plans while preparing for a competition? 16 weeks out….thanks

    • Patsy, that diet sounds awesome and I’m sure you were able to lose fat quickly and maintain an excellent physique. This meal plan is very similar to my friends diets who did Keto as well. I bet you had tons of energy while on it. As for your question, I really can’t answer this as I don’t compete. I’d ask your trainer, I’m sure she would be able to answer it. Good luck at your competition!

  12. For a 29 year old female wanting to stay lean, approximately how many calories should be consumed doing the keto diet? I like to log my food using my fitness pal. Also, how about doing a meal of 1 cup liquid egg whites, 1 tablespoon flax meal, 1 tablespoon coconut flour, cinnamon and stevia?

  13. Can i drink flavoured water on the keto diet.

    • Hi David, what kind of flavored water do you mean? Because most flavored waters have artificial sugars in them, even if they say ‘sugar free’. I would stay away from them. If you want to flavor your water, try using natural flavoring like using a lemon or a lime.

  14. I put all this info into MFP (my fitness pal) and though it looks really quite delicious, it isn’t nearly enough fat. I thought perfect keto was 65%F/30%P/5%C. This gives me 57%F/37%P/6%C. I put in exactly your meal. So my question is, is keto more forgiving when it comes to macros? I did see that this was under 15 carbs (which is marvelous), but shouldn’t my fat be up higher? Overall it was also above my caloric goal, though I can tweak that. So, should I be concerned about the macros not being perfect? Or should I add more fat? I appreciate your response. I have been doing keto for going on 5 months, and have hit a stall, so came here for help. Thank you in advance.

    • Hey Vanessa, you are correct. The meal plans listed have more protein than the ‘perfect keto diet’, because they are more targeted to someone who works out several times/ week needing the extra protein for repairing and building muscle. If you don’t work out as much and are just looking to do the strict ‘perfect keto diet’, then you should go with the numbers you’ve listed (65F/30P/5C).

      Also, you said you’ve been doing keto for 5 months. Congrats as that is a very long time! Most people do keto for a couple of months max to lose the fat they’re looking to lose. I can see why you’ve hit a plateau if you’ve stuck to the same diet/ routine for the 5 months. You should try changing it up or adding in some workout routines to help reach your goals.

      And if you have a sample meal plan/s that worked for you, please share it and I’ll add it into the article. Thanks!

    • I’m curious Vanessa…. how may calories is the meal plan total? II’m starting the keto diet today and I was planning alternating between this and Dave Palumbos version for women.I need to lose 40lbs. Also, how did you feel being on the diet for so long. ;)

      Congrats on the success as well!

  15. Great info! But can you list a couple more meal plans? I weigh about 190 to 200 so the 2 meal plans eith those macros that you listed above for the 200lbs. Male is perfect!. Thanks again for the great info again!

    • Thanks Sol! Yes, I will post a couple more meal plans very soon as a lot of people are asking about them.

  16. Wow Taylor ,

    This site is great everyone’s comments are helpful. I’m on day 3 and hating it but will stick it out. I’m a veg and I don’t eat cheese either so finding foods that work are a challenge for sure, the protein shake with peanut butter is a good one for me!

    When calculating calories do you use traditional method. Looking on the labels. Under calories Or the 1 gram of fat is 9 calories method.?

    I really only want to lose 8 lbs but have been trying for so long it’s ridiculous.So I’m trying this way of eating to see if it helps.

    Any help would be appreciated!

    • Hey Sierra, day 3 is the hardest… push through it and it gets A LOT easier :)

      I think most people use the traditional method looking on labels, however I’m sure there are a few that measure them out the other way.

      Keto diet does work and you can burn fat in a short period of time, as long as you stay committed and work hard at it.

      I’ve also really been looking into vegetable juicing and juice cleanses. I’ve heard nothing but great things from these cleanses to shed pounds and feel 100x better than before. The juice cleanses may be a bit harder than Keto, but they may provide better results. Anyway, it is something to look into if interested. I myself have incorporated at least 1 vegetable juice drink per day to my normal diet and have seen some great changes in my health.

      Checkout this vegetable juicing article for some great juicing recipes to incorporate into your diet:

  17. Hey may I ask? I started keto yesterday I’m just wondering if I can drink aloe Vera and chorophyll? I also want to take spiritirolla & chorilla as they are a superfood full of protein are these ok?!

    • Hey Alicia, I’m not too sure about Aloe Vera and chlorophyll with Keto. However, I know they are incredibly healthy for you and to my knowledge don’t have any carbs.

      As for Spirulina, it’s high in chlorophyll. I actually just started taking Spirulina about a couple of weeks ago and am loving the results. Gives me a great energy boost and great for improving mental clarity. There are so many benefits from taking Spirulina that I will create an article very soon to list everything about Spirulina and how it can help you with numerous things.

      So stay tuned for a Spirulina article very shortly :)

      • Yeah they’re really good!

        Thank you for the reply.

        Also one more thing please regarding chest meals can I have say a bowl of pasta or chips or maybe sweets or cake for my once a week cheat or will this ruin everything? Sorry to bother you I’m just not sure

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