A basic Keto Diet plan can be found in Why We Get Fat by Gary Taubes, but I’ll summarize it for you here. Note: I’m a keto cook, not a nutritionist, but since I receive so many nice emails from people looking for a basic keto diet plan, I wanted to put a resource together for you.
I’m also going to note that I consider this a diet for your introductory period, as I’ve always added berries and other things in after a couple of weeks with no bad effects. Your stomach shrinks so much that suddenly a couple strawberries are like eating a seven layer chocolate cake. If this is your first time hearing about the keto diet, learn more about it here.
Rules of a basic keto diet plan:
- 20 net carbohydrates per day (that’s the total carbs minus fiber) or 50 total carbs per day
- Eat meats and dairy that are 1-2 carbs are less (most meats have zero)
- Eat vegetables that are 5 or less
- Eat them baked, fried, boiled, stir-fried, sauteed, roasted or microwaved.
- No sugars (simple carbohydrates) – white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit.
- No starches (complex carbohydrates) – grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French fries, potato chips.
Meats on a basic keto diet plan:
Meat: Beef, steak, hamburger, pork, ham, bacon, lamb, veal, etc. Processed meats are OK too (like hot dogs and sausage) but try to buy the organic stuff so that you’re not packing your body full of preservatives and other yucky things. Also look out for corn syrup on the labels which is a common gross additive.
Poultry: Chicken, turkey, duck, or other fowl.
Fish and Shellfish: Tuna, salmon, catfish, bass, trout, shrimp, scallops, crab, crab legs and lobster. Basically, anything that isn’t farmed because they contain toxins.
Eggs: Whole eggs, scrambled eggs, fried eggs, deviled eggs (<–these are my favorite snack!).
Everyday foods on a basic keto diet plan:
- 2 cups of salad per day (spinach, lettuce, arugula, cabbage, chard, chives, endive, kale, etc.)
- 1 cup of vegetables every day (artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, pepper pumpkin, shallots, snow peas, sprouts (bean and alfalfa) sugar snap peas, summer squash, tomatoes, rhubarb, wax beans, zucchini.
- 2 cups of Boullion every day, as needed, because you need to drink a lot of water on this diet, and pee out all of your sodium and other good nutrients. This is also especially important in the beginning to help with “keto flu” symptoms!
Approved but limited foods on the basic keto diet plan
- 4oz of cheese that has 1 carb or less per serving
- 4 tablespoons of cream, like heavy cream, light cream or sour cream.
- 4 tablespoons of mayonnaise (like Hellmann’s)
- 6 olives per day
- 1/2 an avocado per day
- 4 teaspoons of lemon/lime juice
- 4 teaspoons of soy sauce (like Kikkomans)
- 2 servings of Dill or sugar-free pickles
- Pork rinds, pepperoni, deviled eggs, and other snacks
Everything else on a basic keto diet plan
- Oils are awesome, they’re full of fat and some are very good for you! Try to stay away from vegetable oil though, because it’s full of chemically-removed oils that are our bodies weren’t made to consume. Instead, consume healthy oils like olive oil and coconut oil (yum!)
- Italian, or olive oil & vinegar dressings are great for keto, but you can find plenty of low-carb ranch and blue cheese dressings too. Nix anything considered “lite”.
- If you want to use sweeteners, stick with Stevia, or Stevia and Erythritol blends, which are both natural sweeteners. Monk fruit is another new addition.
- Water is good. If you need bubbles, get a Soda Stream and some of the MyWater unsweetened flavorings.
Also, these are all other words for sugar: sucrose, dextrose, fructose, maltose, lactose, glucose, honey, agave syrup, high-fructose corn syrup, maple syrup, brown rice syrup, molasses, evaporated cane juice, cane juice, fruit juice concentrate, corn sweetener.
Read also: some keto tips and tricks I’ve learned
I’d love to hear YOUR keto “best practices,” so leave them in the comments!