Meal plans for ketogenic diets can be difficult to create. Learn how you can eat delicious, low carb food with Atkins 7-day keto diet plan.

Keto diets have really come on strong in the past year and a half and for good reason. It’s a great way to not only shed those unwanted pounds quick, but also a great way to get healthy and stay that…

Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!

This 21-day vegan ketogenic diet plan is filled with simple, easy-to-make, low carb vegan keto recipes you'll love. With over 80 recipes to choose from, weight loss has never tasted so good!

At 45, I stood at a pivotal point in my life. As a freelance writer and mother, my days were a blend of deadlines, school pickups, and...

Below you will find a simple and easy to follow Beginner Keto Meal Plan! This is just what you need to get started on your journey to Keto success!

This 21-day vegan ketogenic diet plan is filled with simple, easy-to-make, low carb vegan keto recipes you'll love. With over 80 recipes to choose from, weight loss has never tasted so good!

Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!

A closer look at some of the misconceptions about keto for women and how to avoid common mistakes when starting a keto plan.

Need some keto salad recipes for lunch and dinner? Here are 9 delicious keto salads perfect for your keto weight loss plan.

This is a comprehensive ketogenic diet meal plan and menu for one week. A guide on how to get started, what to eat and avoid plus a downloadable pdf.

Interested in trying the keto diet but don’t know where to start? We’ve created a simple and approachable beginner’s guide to the keto diet. The body can run on two energy sources: glucose (which comes from carbs) or fat. The keto diet eliminates glucose so that the body is running on and burning fat. The metabolic state in which the body is running on fat as opposed to glucose is called ketosis. Ketosis is when the body breaks down fatty acids to produce ketones in the liver. Ketones can supply energy to both the body and the brain. People use the keto diet to lose weight and improve overall health. Research shows that the keto diet has been known to help improve health conditions like Type 2 diabetes and to lower blood pressure. Whether your goal is to improve a specific health condition or to gain specific health benefits such as weight loss, there are many successes you can take away from the keto diet when executed correctly. The keto diet is a low carb, high-fat diet. On the keto diet your carb intake will be limited and you will fill up on fats like meat, fish, eggs, nuts, and healthy oils. Remember to always talk to your doctor before starting a new diet. Keep reading to see the basic rules of the Keto Diet. Keto Rules 1. Cut out the carbs. Consume under 25 net carbs per day (total carbs minus fiber). This is going to equate to 5% of your daily food intake. Avoid any type of food that is high in carbs. This includes any sort of bean or grain as well as the more obvious starchy foods like bread and pasta. Keep reading to find some of our go-to bread and pasta alternatives. 2. Eat high quality protein. Keep your protein intake to 25% of your daily calories. High amounts of protein can be converted into glucose. Some examples of protein sources include seafood, meat, poultry, eggs, yogurt, and cottage cheese. 3. Go heavy on the fats. Your main source of fuel should be fats. This is going to equate to 75% of your daily food intake. Some examples of fats to incorporate into your diet are butter, peanut butter, nuts, seeds, MCT oil, cheese, olives, full fat mayo, olive oil, coconut oil, vegetable oil, avocado oil, ghee, heavy cream, and avocado. Because of the high fat content of this diet, it generally isn't necessary to count your calories. The increase in fat is going to decrease your hunger and make you fuller for longer periods of time. 4. Hydrate, hydrate, hydrate. When you first reach ketosis it is not uncommon to experience negative side effects also known as the keto flu. These side effects can range from bad breath, to nausea, to fatigue, brain fog, and even constipation. Combat the keto flu by drinking plenty of water and avoiding intense exercise. 5. Stick to simple beverages. Avoid Sugary drinks like fruit juice. Stick to sugar-free coffee, unsweetened tea, nut milks, and if you really want to play it safe, water is your friend. If you are craving sugary drinks, look for sugar alcohols like stevia that satisfy your sweet tooth while still allowing you to stick to your diet. 6. Avoid starchy vegetables. When it comes to vegetables, avoid the starchy kinds like corn, potatoes, sweet potatoes, green peas, beets, butternut squash, and carrots. Instead reach for non-starchy vegetables. Non-starchy vegetables contain less sugar and more fiber, which will help you get to ketosis faster. Some examples of non-starchy, low-carb vegetables include arugula, black olives, purple cabbage, asparagus, brussel sprouts, celery, and red peppers. 7. Avoid starchy fruits. When people think about fruit, their mind doesn't necessarily jump to carbs. But make no mistake, carbs from fruit can definitely sneak up on you while trying to maintain ketosis. Apply the same logic to fruit as we just did to vegetables to limit your carbohydrate intake. Avoid high-carb fruits. Some high-carb fruits to avoid include bananas, apples, grapes, mangoes, and raisins. Instead, opt for low-carb options like watermelon, cantaloupe, strawberries, raspberries, and blackberries. For a detailed list of low carb fruit and vegetable options, check out our keto friendly guide. 8. Keep your food consumption to an 8 hour window. Incorporate intermittent fasting aka limiting your food consumption to an 8 hour window. This will allow you to get to ketosis faster. According to Healthline it typically takes around 2-4 days to reach ketosis. However, for some people it can take more than a week. Intermittent fasting will help with any potential delays. 9. Check your ketone levels to make sure you’re in ketosis. Who wants to load up on fat without being sure that they have actually reached ketosis? When in doubt, purchase Keto Test Strips. This will allow you to know within seconds if there are ketones in your bloodstream. 10. There are keto-friendly alternatives for almost all types of foods. Don’t feel like you have to restrict yourself! Just because you’re on the keto diet doesn't mean that you can’t make traditionally carb heavy items like bread, pasta, and pancakes with alternative ingredients that allow you to stay within your macros. Check out some of our favorite recipes below: Keto Bread Keto Oatmeal Keto Pancakes Keto Pasta Keto Chocolate Cake Keto Chocolate Chip Cookies Keto Crack Chicken Bottom Line If you are looking for an efficient way to lose weight and burn fat, the keto diet is a great option. Rather than thinking about it as a scary and prohibiting diet, remember that you can actually eat a lot of great things and that it is truly easier to follow than you might think. Incorporate your favorite foods and have fun with it! If done correctly, you will be sure to hit your weight loss goals. And don’t forget, it’s not recommended to do this diet over the long term, 6 months max. Headed to the grocery store and don’t know where to start? Check out our complete keto grocery list to simplify your shopping experience! Lastly, if you’re going keto, we can assume that you’re going to need delicious, yet easy and portable snacks. Don’t forget about our absolutely fantastic sugar-free keto beef jerky. Happy Chomping!

I want to share a personal story I believe will resonate with you. I was the skinny girlfriend everyone envied when I was in my 20s. With two young children to contend with and a full-time job, I had…

The keto keto diet is the new sensation going aroung so many questions, where to start. Find out how to use and succee with the keto diet.

This 21-day vegan ketogenic diet plan is filled with simple, easy-to-make, low carb vegan keto recipes you'll love. With over 80 recipes to choose from, weight loss has never tasted so good!

Want to combine a Mediterranean Diet with a Keto Diet? See what to eat & get a 7-day meal plan. The Mediterranean Keto Diet is a great choice! Check it out.

Learn how to reap the benefits of a ketogenic diet with our keto intermittent fasting meal plan. Improve your health and burn fat fast!

With breakfast, lunch, dinner, snack, and dessert recipes to choose from, this post will help you customize your own insulin resistance diet menu!

Full 14-day 1,200-calorie keto meal plan created by Trifecta's RD and Performance Chef, with a shopping list, recipes, and a calorie breakdown.

Eat nutrient-dense fat to burn fat on your keto or low carb diet. High fat recipes and real-life HFLC meal plans.

Interested in trying the keto diet but don’t know where to start? We’ve created a simple and approachable beginner’s guide to the keto diet. The body can run on two energy sources: glucose (which comes from carbs) or fat. The keto diet eliminates glucose so that the body is running on and burning fat. The metabolic state in which the body is running on fat as opposed to glucose is called ketosis. Ketosis is when the body breaks down fatty acids to produce ketones in the liver. Ketones can supply energy to both the body and the brain. People use the keto diet to lose weight and improve overall health. Research shows that the keto diet has been known to help improve health conditions like Type 2 diabetes and to lower blood pressure. Whether your goal is to improve a specific health condition or to gain specific health benefits such as weight loss, there are many successes you can take away from the keto diet when executed correctly. The keto diet is a low carb, high-fat diet. On the keto diet your carb intake will be limited and you will fill up on fats like meat, fish, eggs, nuts, and healthy oils. Remember to always talk to your doctor before starting a new diet. Keep reading to see the basic rules of the Keto Diet. Keto Rules 1. Cut out the carbs. Consume under 25 net carbs per day (total carbs minus fiber). This is going to equate to 5% of your daily food intake. Avoid any type of food that is high in carbs. This includes any sort of bean or grain as well as the more obvious starchy foods like bread and pasta. Keep reading to find some of our go-to bread and pasta alternatives. 2. Eat high quality protein. Keep your protein intake to 25% of your daily calories. High amounts of protein can be converted into glucose. Some examples of protein sources include seafood, meat, poultry, eggs, yogurt, and cottage cheese. 3. Go heavy on the fats. Your main source of fuel should be fats. This is going to equate to 75% of your daily food intake. Some examples of fats to incorporate into your diet are butter, peanut butter, nuts, seeds, MCT oil, cheese, olives, full fat mayo, olive oil, coconut oil, vegetable oil, avocado oil, ghee, heavy cream, and avocado. Because of the high fat content of this diet, it generally isn't necessary to count your calories. The increase in fat is going to decrease your hunger and make you fuller for longer periods of time. 4. Hydrate, hydrate, hydrate. When you first reach ketosis it is not uncommon to experience negative side effects also known as the keto flu. These side effects can range from bad breath, to nausea, to fatigue, brain fog, and even constipation. Combat the keto flu by drinking plenty of water and avoiding intense exercise. 5. Stick to simple beverages. Avoid Sugary drinks like fruit juice. Stick to sugar-free coffee, unsweetened tea, nut milks, and if you really want to play it safe, water is your friend. If you are craving sugary drinks, look for sugar alcohols like stevia that satisfy your sweet tooth while still allowing you to stick to your diet. 6. Avoid starchy vegetables. When it comes to vegetables, avoid the starchy kinds like corn, potatoes, sweet potatoes, green peas, beets, butternut squash, and carrots. Instead reach for non-starchy vegetables. Non-starchy vegetables contain less sugar and more fiber, which will help you get to ketosis faster. Some examples of non-starchy, low-carb vegetables include arugula, black olives, purple cabbage, asparagus, brussel sprouts, celery, and red peppers. 7. Avoid starchy fruits. When people think about fruit, their mind doesn't necessarily jump to carbs. But make no mistake, carbs from fruit can definitely sneak up on you while trying to maintain ketosis. Apply the same logic to fruit as we just did to vegetables to limit your carbohydrate intake. Avoid high-carb fruits. Some high-carb fruits to avoid include bananas, apples, grapes, mangoes, and raisins. Instead, opt for low-carb options like watermelon, cantaloupe, strawberries, raspberries, and blackberries. For a detailed list of low carb fruit and vegetable options, check out our keto friendly guide. 8. Keep your food consumption to an 8 hour window. Incorporate intermittent fasting aka limiting your food consumption to an 8 hour window. This will allow you to get to ketosis faster. According to Healthline it typically takes around 2-4 days to reach ketosis. However, for some people it can take more than a week. Intermittent fasting will help with any potential delays. 9. Check your ketone levels to make sure you’re in ketosis. Who wants to load up on fat without being sure that they have actually reached ketosis? When in doubt, purchase Keto Test Strips. This will allow you to know within seconds if there are ketones in your bloodstream. 10. There are keto-friendly alternatives for almost all types of foods. Don’t feel like you have to restrict yourself! Just because you’re on the keto diet doesn't mean that you can’t make traditionally carb heavy items like bread, pasta, and pancakes with alternative ingredients that allow you to stay within your macros. Check out some of our favorite recipes below: Keto Bread Keto Oatmeal Keto Pancakes Keto Pasta Keto Chocolate Cake Keto Chocolate Chip Cookies Keto Crack Chicken Bottom Line If you are looking for an efficient way to lose weight and burn fat, the keto diet is a great option. Rather than thinking about it as a scary and prohibiting diet, remember that you can actually eat a lot of great things and that it is truly easier to follow than you might think. Incorporate your favorite foods and have fun with it! If done correctly, you will be sure to hit your weight loss goals. And don’t forget, it’s not recommended to do this diet over the long term, 6 months max. Headed to the grocery store and don’t know where to start? Check out our complete keto grocery list to simplify your shopping experience! Lastly, if you’re going keto, we can assume that you’re going to need delicious, yet easy and portable snacks. Don’t forget about our absolutely fantastic sugar-free keto beef jerky. Happy Chomping!

While a majority of people follows the keto diet for weight loss, epileptic patients use it to significantly ease their everyday life.

Keto has been the hottest diet for the last 3 years and it doesn't look like it's slowing down. So if you're looking to start the keto diet or get a few recipe or meal plan ideas, this is the blog post or you. Lunch: Turkey BLT Wrap Dinner: Steak Fajita Skillet With Creamy Cucumber

We’ve rounded up sweet and savory high-protein snack recipes that’ll keep you full until your next meal, from spicy edamame to crunchy nut bars.

Want to know how to get into ketosis in 24 hours? Simply follow this easy 7-step plan! Thinking about going Keto, but don't kno...

Starting the Atkins diet can be hard, especially when you're trying to figure out what to eat. This is the best 7-day Atkins induction diet meal plan to follow.

With a wife, 2 kids, one on the way, and running 2 blogs I am BUSY. We are very busy and you are busy. I've worked with thousands of buys customers and clients over my 12 year career in healthy fat loss. So I know a thing or two about how to make healthy keto

With breakfast, lunch, dinner, snack, and dessert recipes to choose from, this post will help you customize your own insulin resistance diet menu!

Do you want to start a 21-day fat loss challenge? Check out our expert-approved recommendations to help attain your weight loss goals.

Five signs it's time to get off keto and how to transition off keto without gaining weight — step by step plan by Registered Dietitian Kelli Shallal.

Don't make this mistake.

A powerful nutrition strategy for improving digestive and overall health is the ketogenic low FODMAPS diet and you will learn how to do this!

With breakfast, lunch, dinner, snack, and dessert recipes to choose from, this post will help you customize your own insulin resistance diet menu!

You’ll LOVE these DELICIOUS 35 Keto Recipes. Keto diet plan, keto dinner, keto breakfast, keto lunch, healthy and best low-carb recipes for beginners. #ecstatichappiness

Looking to start out on a ketogenic diet? Here in a nutshell is everything you need to know. Check out our ketogenic diet checklist infographic or scroll down...

As oxymoronic as these two terms may be, it is in fact possible to eat a ketogenic diet and be vegan at the same time. Both eating styles have credible nutrition research behind them that span decades, addressing weight management, type 2 diabetes risk factors and more. Health benefits associated with the vegan diet are attributed to a high dietary fiber content and the wide array of vitamins and minerals from plant-based foods. Whereas health benefits from the ketogenic diet are generally attributed to using fat as fuel and minimizing sugar content, which contribute to its use for treatment of epilepsy, as well as reduction of risk factors related to heart disease and type 2 diabetes.[i],[ii],[iii],[iv] Vegan Keto Diet Plan So, should you want to capture the benefits of both eating styles, check out this summary for blending the two. People following a vegan diet eat only plant-based foods for many reasons including animal welfare, as well as to limit animal-based fats and cholesterol in the diet. This type of dietary focus excludes anything of animal origin including: 🥩 Meat 🍤 Fish and shellfish 🥛 Milk, cheese, eggs, butter 🍯 Foods and beverages made with animal by-products (e.g. honey, gelatin) A ketogenic diet is designed by very specific proportions of macronutrients – namely, very low carbohydrate, moderate protein and high fat content. This type of dietary focus forces fat to replace carbohydrate as the body’s primary fuel source. Among the most classic keto diet visuals is a steak, piled high with bacon, fried egg and avocado, no bun, no vegetables, no refined sugars. In truth, however, the balance in this eating plan has come a long way through the years to include all food groups (within strict daily proportions) including the following: Plant and animal-based proteins Low carb vegetables and fruits High fiber grains Healthful fats So, what might you eat to satisfy both the vegan and keto-friendly diet? Here are some ideas: The ketogenic diet typically calls for about 20% of calories from protein which, for a vegan, could be sourced from nuts, nut butters, seeds, beans, tofu, tempeh, high-protein grains and protein-containing vegetables. While vegans might be less inclined to “beef”-up the fat in their diet, ketogenesis calls for ~75% of calories from fat. On the vegan spectrum, this would likely include plant-based oils, avocados, olives, coconut, nuts and nut butters. Reducing carbs to less than 5% would require a focus on low-carb vegetables and fruits and high fiber beans to meet calorie needs, but not exceed carb allowances. Sample Menu* Breakfast A HighKey Soft Baked Banana Bread Breakfast Biscuit Lunch Salad loaded with leafy greens, sprouts Tofu or tempeh-based chicken substitute Sesame seed sprinkles Small scoop of quinoa (1/4 cup or less depending on your macro needs) Dressing made with soy sauce and oils such as olive, avocado, coconut, sesame Salt, pepper or other seasonings Snack Trail mix with nuts, seeds, toasted coconut, small amount of dried fruit Dinner Shirataki noodles Stir-fried low-carb vegetables (e.g., eggplant, Brussels sprouts, cauliflower, mushrooms) Salted and seasoned edamame Cooked with oil Dressed with a blend of sesame oil, ponzu sauce *Reminder, this sample menu is an example of what a vegan keto day of eating could look like. Everyone's macro splits and caloric intake are different so feel free to modify this plan to fit your needs. Hmmm… just drafting that meal plan has queued my appetite! Maybe it’s just the foodie nerd in me, but as a registered dietitian, I am fascinated with the myriad ways we can approach nourishing our bodies, while adhering to a variety of dietary restrictions that have evidence-based health benefits. That said, I’m not sure a vegan-keto combination is for me, but the combination of these two plans may be just what your doctor ordered, which reminds me to say that it would be wise to discuss any restrictive dieting plan with a health professional or a registered dietitian nutritionist to make sure it is right for you, and to ensure you cover all of your basic nutritional needs. Then return here to share a comment or two about your success! Sources [1] Cervenka MD, et al. The impact of the modified Atkins diet on lipid profiles in adults with epilepsy. Nutr Neurosci. 2016;19(3):131-137. [2] Aude YW, et al. The national cholesterol education program diet vs a diet lower in carbohydrates and higher in protein and monounsaturated fat: a randomized trial. Arch Intern Med. 2004 Oct 25;164(19):2141-6. [3] Chiu S. Comparison of the DASH (Dietary Approaches to Stop Hypertension) diet and a higher-fat DASH diet on blood pressure and lipids and lipoproteins: a randomized controlled trial. American Journal of Clinical Nutrition. 2016 ;103(2):341-7. [4] McKenzie AL, et al. A novel intervention including individualized nutritional recommendations reduces hemoglobin A1c level, medication use, and weight in type 2 diabetes. JMIR Diabetes 2017;2(1):e5.

Want to know how to get into ketosis in 24 hours? Simply follow this easy 7-step plan! Thinking about going Keto, but don't kno...

The 7-Day Low FODMAP Diet Plan For IBS is a Dietitian-made plan to help you eliminate FODMAPs from your diet- a proven trigger of IBS

These delicious meal prep lunch ideas for weight loss will help you diet without feeling restricted. They're also pretty easy to make!