Ketogenic Diet Plan

The keto diet plan has grown in popularity in recent years, and it's a low carb, high fat diet that involves putting your body into a metabolic state called ketosis. Ketosis happens when fat provides most of the fuel for the body and glucose is in short supply, and you end up with a high concentration of ketones in the blood.

The ketogenic diet plan was created in 1924 to treat epilepsy, but other benefits include weight loss and reversal or control of Type 2 diabetes.

Outside of the keto diet, the recommended amount of daily carbohydrates is 200 to 300 grams, or 45% to 65% of an individual's daily macro intake. Carbohydrates are found in sugar, fruits, vegetables, fibers, grains and legumes. The keto diet plan turns these numbers on their head, instead making carbohydrate consumption a tiny part of the overall diet plan.

Ketosis occurs when eating about 20 to 40 grams of net carbs per day, although the precise amount will vary by the individual. This means excluding high-carbohydrate foods from your diet plan.

The appeal is obvious. To lose weight, we want to burn fat, and going into ketosis increases the efficiency at which your body burns fat for energy.

Generate a Ketogenic Diet Plan

Types of Ketogenic Diet Plans

While the keto diet plan is similar to the Atkins diet plan or other low-carb diet plans, it's specifically the act of forcing the body into ketosis that sets it apart. But, there are also multiple types of keto diet plans:

Standard ketogenic diet plan
This diet plan typically contains macros of 70% fat, 20% protein and 10% carbs.
Cyclical ketogenic diet plan
This diet plan involves cycling between keto and non-keto diet plans, such as five days on, two days off.
Intermittent fasting ketogenic diet plan
This combines the keto diet plan with periods of calorie restriction in an effort to turbocharge weight loss and speed ketosis
High protein ketogenic diet plan
Similar to the standard keto diet plan, but instead with about 60% of calories from fat, 35% from protein and 5% from carbohydrates.

Benefits of the Keto Diet Plan

There are many pros to the keto diet plan, but perhaps the best is that it allows for the eating of delicious, high-fat food while still losing weight. You don't have to turn your nose up at hearty foods like bacon, steak, eggs and cheese.

  1. Keto diet plans make you feel full and suppress your appetite. You might worry initially that a diet plan that allows for eating tons of bacon and cheese, foods heavily restricted on many diet plans. However, studies show that ketogenic diet plans suppress appetites by reducing hunger-stimulating hormones. Keto meals will help you feel full for longer, which leads to eating fewer calories over time.

  2. Other benefits of the keto diet plan that have been reported include a reduction in acne, reducing the risk of certain cancers, improvements to heart health, prevention of epileptic seizures, and polycystic ovary syndrome (PCOS) symptoms.

Cons of the Keto Diet Plan

  • The early stages of the keto diet plan can cause what's known as the keto flu. These symptoms can last from a few days to a few weeks and can include:
    • Fatigue
    • Nausea
    • Headaches
    • Constipation
    • Vomiting
    • Insomnia
    • Dizziness

    Some other side effects of the keto diet plan can include muscle cramps, bad breath, changes in bowel habits and lethargy. Monitoring your health on a keto diet plan is essential. While often highly effective, it's a bit more radical than a diet plan focused on just portion control.

  • The keto diet plan isn't for everyone. People who should avoid the keto diet plan include:
    • Insulin-dependent diabetics
    • Those suffering from bulimia, anorexia or other eating disorders
    • Pregnant or breastfeeding women
    • Individuals with kidney disease or pancreatitis

  • It can be difficult to sustain the keto diet plan. Avoiding carbohydrates can lead to a feeling of food boredom. Not being able to eat what others in the workplace/household are eating can be tough. Also, keto diet plan followers will find there are lots of carbohydrates snuck into foods we eat on a regular basis. Luckily, as low-carb diet plans have grown in popularity, so have food offerings. Grocery stores now sell friendly tortillas, microwave meals and more.

  • Cost — The ketogenic diet plan excludes what is often the least-expensive portion of most meals. Rice and beans are very budget-friendly, but not keto friendly. In the short-term, keto can be a more expensive diet plan option. However, the cost-savings of leading a healthier life down the road should not be discounted.

What Types of Foods Are Excluded From the Keto Diet Plan?

In the Eat This Much meal planning app, foods excluded from the ketogenic diet plan include starchy vegetables, grains, and legumes.

High-Carb Foods Most Avoid on the Ketogenic Diet Plan

  • Grains, such as rice, pasta, bread, beer, crackers, cereal and tortillas (flour and corn)
  • Starchy vegetables and high-sugar fruits, such as potatoes, corn, sweet potatoes, bananas, pears, mango, raisins, dates
  • Sugar in any form: Honey, syrup, fruit juice
  • Legumes and beans, including peas and lentils
  • Milk - A single cup of milk has 12 grams of sugar.

Nutrition on the Keto Diet Plan

The ketogenic diet plan is a high-fat, adequate protein and very low carb diet plan. It can be used to lose, gain or maintain weight. The amount of calories needed on a daily basis is specific to an individual, their activity level and their weight loss (or weight gain) goals. The recommended daily calories weight loss for someone who is 5'2" and 200 pounds will be radically different than for someone who is 6'1" and 500 pounds. While calories matter, hitting your nutrition macros will be a big part of the diet plan.

What Are Macros?

There are three food macronutrients — Carbohydrates, protein and fat

Proteins are often called the body's building blocks. They are used to build and repair tissues. They help you fight infection. Your body uses extra protein for energy. The protein foods group includes seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Protein is also found in the dairy group. Protein from plant sources tends to be lower in saturated fat, contains no cholesterol, and provides fiber and other health-promoting nutrients.

Carbohydrates are the body's main source of energy. The fruit, vegetables, dairy, and grain food groups all contain carbohydrates. Sweeteners like sugar, honey, and syrup and foods with added sugars like candy, soft drinks, and cookies also contain carbohydrates. Try to get most of your carbohydrates from fruits, vegetables, fat-free and low-fat dairy, and whole grains rather than added sugars or refined grains. Many foods with carbohydrates also supply fiber. Fiber is a type of carbohydrate that your body cannot digest. It is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains.

Fats give you energy, and they help the body absorb certain vitamins. Essential fatty acids help the body function, but they aren't made by your body—you have to consume them. Many foods naturally contain fats, including dairy products; meats, poultry, seafood, and eggs; and seeds, nuts, avocados, and coconuts.

Triggering Ketosis

On the keto diet plan, you restrict your net carbohydrates (total carbs minus insoluble fiber) so that your body will switch from burning carbohydrates to burning fats as its primary source of energy. Eating too many carbs can kick your body out of ketosis.

Because you are restricting carbs, most of the energy you consume on a keto diet plan will be in the form of fat. Keep in mind that for weight-loss, the goal is to get the body to burn its own fat, so calories in/calories out still applies. A keto macro calculator can help you know how much of each to eat. A general rule of thumb is to keep net carbs at 20 to 30 grams daily.

Your protein macro should be considered a minimum target to reach, while your carbohydrate and fat macro should be considered an upper limit - don't go over, and lower is OK.

Here's a sample macro calculation for a 30-year-old man, weighing 6' tall, 300 pounds with a sedentary lifestyle who is looking to eat with a 20% calorie deficit:

The caloric intake needs on keto diet plans will vary greatly depending on starting weight and activity level. The Eat This Much app can calculate diet plans for keto diet plan followers at any amount, per meal or per day, whether that's 500 calories, 3500 calories, or any amount in between.

Friendly Foods and Snacks

There's no need to get bored on a ketogenic diet plan. While starchy, high-carb foods are out, there is still a plethora of delicious options. It's even possible to maintain a keto diet plan as a vegetarian or vegan. Friendly foods include:

Friendly Meats and Proteins

Friendly Fruits and Vegetables

Friendly Dairy Products

Another friendly food group is nuts and seeds, such as almonds, pecans, walnuts, sunflower seeds and pistachios, although as always, track carbohydrates.

Features of Eat This Much

  • Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
  • Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
  • Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.

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Browse Diet Plans

  • Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
  • Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
  • Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
  • Paleo Emulates ancient diet with whole foods, free of processed items and grains
  • Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
  • Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
  • Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
  • High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
  • Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
  • Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more