The Keto Diet


Deniz Taskin
Deniz Taskin
Other Articles

Although the ketogenicdiet is popular, it’s not for everyone.

It’s ultra-low in carbs and ultra-high in fat.

Currently first in line on the fad diet is the ketogenic diet – often referred to as “keto” for short, this trending regimen is a more updated version of the Atkins wave of the early 2000s.

Nonetheless, if you’re considering this infamous high-fat, low-carb diet, there are some things you should know about it first.

In its most basic form, the ketogenic diet is low in carbs and high in fat.

Like, really really low. “Ketogenic” refers to a ketogenic state that your body triggers when it begins to run on fat rather than glucose (aka carbs), also known as ketosis. When it runs on fat, it’s also burning it. So, in order for your body to stay in ketosis, your diet must be made up of 60 to 80% fat and less than 10% carbs. Yep, that’s a lot of fat.

The keto and Atkins diets have both been misconceived as a protein diet where you can get away with eating nothing but cheeseburgers and lose weight. That’s not the case. Although it does contain fat, meat is mostly protein, which, when consumed in large amounts, risks kicking your body out of ketosis.

“The more protein you eat, the more at-risk you are of not making it into the ketogenic state,” Kristen Mancinelli, M.S., R.D., author of “The Ketogenic Diet: The Scientifically Proven Approach to Fast, Healthy Weight Loss” told Men’s Health. Rather than going into meat overload, double up on your fat intake via meal add-ons like dressings made with avocado or olive oil and sauces made with heavy whipping cream and butter.

The keto flu is a real thing, but it doesn’t affect everyone.

When the body suddenly transitions its main fuel source from glucose to fat, it can experience shock and have a hard time adjusting. This shock sometimes manifests itself as the keto flu. Symptoms often include lethargy, irritability, and lightheadedness.

Related:  Leek Soup Diet

“It typically lasts one to three days, and may very well be just the result of dehydration,” Amy M. Goss, Ph.D., assistant professor at the University of Alabama at Birmingham’s Nutrition Obesity Research Center told SELF. “A drop in insulin can impact renal sodium retention such that sodium and fluids are excreted more readily. This also acts to lower blood pressure.”

It requires you to avoid many types of food — even healthy ones.

Because keto requires a specific and strict carb allotment (the exact number of grams depends on your body type and activity) it can cause you to steer clear of foods containing natural carbs that would otherwise be healthy for you, like those in certain fruits, vegetables, and beans. Ketosis can be interrupted by one measley extra carb.

It’s not meant to be a permanent way of eating.

Although many people find weight loss success on the ketogenic diet, it’s not a way of eating that’s meant to be permanent. Due to its many restrictions, it can be difficult to do normal day-to-day things like go to drinks with friends or have dinner with family.

“Think of it as something you’re going to do anywhere from eight to 12, to maybe 16 weeks,” Mancinelli said. And continue to maintain a healthy, well-balanced diet after that.

The 7-Day Keto Weight Loss Meal Plan (Under 1,600 Daily Calories)

Day #1 Meals

Breakfast

1 serving Keto Brunch Spread

Macros

Fat: 38g

Protein: 17g

Carbs: 3g

Calories: 426

Lunch

1 serving Crispy Skin Salmon with Pesto Cauliflower Rice

Macros

Fat: 51g

Protein: 34g

Carbs: 10g

Calories: 647

Dinner

1 serving Superfood Meatballs

1 serving Keto Creamed Spinach

Macros

Related:  Vegetarian Diet

Fat: 36g

Protein: 36g

Carbs: 7g

Calories: 485

Macros for the Day

Fat: 125g

Protein: 87g

Carbs: 20g

Calories: 1558

Day #2 Meals

Breakfast

1 serving Chocolate Pancakes with Blueberry Butter

Macros

Fat: 50g

Protein: 27g

Carbs: 11.5g

Calories: 611

Lunch

1 serving Turkey Sausage Frittata

4 slices bacon fried in 1 tbsp butter

1 cup coffee or tea with MCT Oil Powder

Macros

Fat: 50g

Protein: 25g

Net Carbs: 5.5g

Calories: 572

Dinner

1 serving Lemon Herb Low Carb Keto Meatloaf

Macros

Fat: 29g

Protein: 33g

Carbs: 2g

Calories: 344

Macros for the Day

Fat: 129g

Protein: 85g

Carbs: 19g

Calories: 1527

Day #3 Meals

Breakfast

1 serving Bacon, Egg & Cheese Breakfast Casserole

Macros

Fat: 38g

Protein: 43g

Carbs: 2g

Calories: 437

Lunch

1 serving White Turkey Chili

2 cups mixed leafy greens with 1 tbsp olive oil

Macros

Fat: 44.5g

Protein: 28.8g

Carbs: 5.5g

Calories: 568

Dinner

1 serving Portobello Bun Cheeseburger

1 serving Celeriac Everything Oven Fries

1 serving Homemade Keto Mayo

Macros

Fat: 40g

Protein: 31g

Carbs: 13g

Calories: 539

Macros for the Day

Fat: 122.5g

Protein: 102.8g

Carbs: 20.5g

Calories: 1544

Day #4 Meals

Breakfast

1 serving Keto Power Breakfast Bowl

Macros

Fat: 27g

Protein: 10.5g

Carbs: 7g

Calories: 305

Lunch

1 serving Crispy Cheesy Chicken Salad

Macros

Fat: 36.5g

Protein: 55g

Carbs: 8g

Calories: 575

Dinner

4 oz grilled Ribeye steak

2 tbsp grass-fed butter

2 cups mixed leafy greens with 1 tbsp avocado oil and salt

Macros

Fat: 62g

Protein: 20g

Net Carbs: 1g

Calories: 636

Dessert

1 MCT Fat Bomb

Macros

Fat: 8g

Protein: 1g

Carbs: 2g

Calories: 81

Macros for the Day

Fat: 133.5g

Protein: 86.5g

Carbs: 18g

Calories: 1597

Day #5 Meals

Breakfast

1 Avocado Breakfast Bowl

Macros

Fat: 40g

Protein: 25g

Carbs: 3g

Calories: 500

Lunch

1 serving Roasted Chicken Stacks

Macros

Fat: 25g

Protein: 34g

Carbs: 5.5g

Calories: 369

Dinner

1 serving Cheesy Broccoli

Macros

Fat: 24g

Protein: 32g

Carbs: 7g

Related:  The Mediterranean Diet

Calories: 375

Dessert

2 servings Macadamia Nut Fat Bomb

Macros

Fat: 34g

Protein: 2g

Carbs: 4g

Calories: 200

Macros for the Day

Fat: 123g

Protein: 93g

Carbs: 19.5g

Calories: 1444

Day #6 Meals

Breakfast

1 Low-carb Acai Almond Butter Smoothie

Macros

Fat: 20g

Protein: 15g

Carbs: 6g

Calories: 345

Lunch

1 serving Keto Beef Bulgogi

Macros

Fat: 18g

Protein: 25g

Carbs: 3g

Calories: 242

Snack

1 hard boiled egg

1 oz. almonds

Macros

Fat: 19g

Protein: 12g

Carbs: 3g

Calories: 241

Dinner

1 serving Creamy Mushroom Chicken

Macros

Fat: 27g

Protein: 24g

Carbs: 3g

Calories: 334

Dessert

1 Keto Chocolate Mousse

Macros

Fat: 14g

Protein: 17.5g

Carbs: 6g

Calories: 248

Macros for the Day

Fat: 98g

Protein: 93.5g

Carbs: 21g

Calories: 1410

Day #7 Meals

Breakfast

1 Keto Bulletproof Coffee

Macros

Fat: 31g

Protein: 1g

Carbs: .5g

Calories: 280

Lunch

1 serving Low Carb Crispy Keto Fried Chicken

1 cup steamed broccoli

Macros

Fat: 27g

Protein: 33.5g

Carbs: 6.5g

Calories: 494

Dinner

1 serving Low Carb Keto Lasagna

Macros

Fat: 21g

Protein: 32g

Carbs: 12g

Calories: 364

Snacks/Dessert

1 Collagen Mug Cake

Macros

Fat: 43.5

Protein: 27g

Carbs: 4g

Calories: 535

Macros for the Day

Fat: 122.5g

Protein: 93.5g

Carbs: 23g

Calories: 1673

Bon Appétit!


Deniz Taskin, was born and raised in Istanbul. She graduated from Ankara University, studied American Culture and Literature. While still in the college, she stepped into the journalism and worked for Hurriyet Media Group’s BlueJean Music Magazine. Later on, in order she worked for Marie Claire Maison and Bridal Magazine. Sabah Media Group’s Women Magazine, FHM and ATV advertising. Vatan Newspaper and as a Foreign News Editor for Hurriyet Newspaper internet.

She continue to work on internet publishing with her design blogs. Since 2001 contributing for us, in our diet content team.

Previous What's the best way to boost your fiber intake?
Next Jennifer Lawrence's Lax Diet