Nutrition

Very Low Carb Ketogenic Diet Plans

  • By Fahad Ahmad
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Very Low Carb Ketogenic Diet Plans

VERY LOW CARB KETOGENIC DIET PLAN

DURATION

1-2 Weeks

LEVEL

Easy

GOAL

Weight Normalization, Health

EQUIPMENT NEEDED

None

1. Overview

A ketogenic diet is a diet which drastically reduces carbohydrate intake to use fat as a primary source of fuel for the body. Our body dips into this state in periods of fasting or at sleep. There are many versions of the ketogenic diet but the one we will be using is simple and easy for most people to follow. For a complete guide to the ketogenic diet, click here. This plan will focus mainly on essentials so you can get started.

WHAT TO EXPECT

NO TRACKING NEEDED

You don't need to track anything on this diet if you don't want to. The goal is to create a routine of healthy foods.

TIME SAVING RECIPES

We will focus on quick recipes that will save you time and taste great.

HEALTHY WEIGHT NORMALIZATION

You will feel full and eat less which will lead to fat loss while still having high energy levels.

QUALITY INGREDIENTS, QUALITY SCIENCE

We never compromise on the quality of science and foods we use.

2. Creating Your Meal Plate

1. ADD PROTEIN

Proteins are the building block of the body. A good quality source of protein should be part of your plate. Don't skip on it!

Meat

Eg. Chicken, steak, pork, turkey, duck, game, organ meats, bacon, sausage, pepperoni, meat patty

Eggs & Dairy

Eg. Hard or soft cheese, cooked eggs, yogurt(no added sugar)

Fish

Eg. Anchovie, prawn, tuna, shrimp, salmon, anchovie, sardines, herring

2. ADD FAT

Fats will be part of your diet as a fuel source so add them to your protein or combine it with protein in a recipe. They are to be combined together.

Nuts

Eg. Almonds, peanuts, macadamia, cashews, pine nuts, pecans, walnuts

Oils & Butters

Ingredient for cooking, saute, drizzle or recipes eg. Olive oil, coconut oil, butter, tallow lard, ghee

3. ADD CARB

You can add in low carbohydrate vegetables on the side if you would like.

Low Carb Fruits

Eg. strawberries, blueberries, blackberries, berries, olives, sugar-free/low-sugar chocolate, olive

Low Carb Veggies

Eg. spinach, kale, endive, asparagus, artichoke, basil, broccoli, celery, parsley, leafy greens, ucumbers, coriander, herbs, spices, cauliflower

3. Eating on the Go

1. ADD PROTEIN

You can get high quality protein anywhere from packaged meat at gas stations to ordering protein sources from restaurants and fast food chains.

Meat

Eg. Sugar-free/low sugar Jerky, meat patties, restaurant steak, biltong, bacon jerky, meat takeout, sausage

Eggs & Dairy

Eg. Cheese crisps(cheese only), Eggs on the side, cheese on the side

Fish

Eg. Cooked fillet fish, canned salmon, sardines

2. ADD FAT

You won't be adding oils to your foods but nuts and various shelf stable sources of fats can be made part of your diet.

Nuts

Eg. Almonds, peanuts, macadamia, cashews, pine nuts, pecans, walnuts, nut mixes

Structurally Rich Fats

Eg. Energy Pod, sugar-free nutrition bars, 80%(or sugar-free) Chocolate bar, sugar-free dessert, nut flour muffin

3. ADD CARB

Fruits and vegetables have to be dehydrated to make them shelf stable but you can order them on the side at any fast food joint o restaurant on the go.

Low Carb Fruits

Eg. canned olives, coconut chips(sugar-free), parsnip chips

Low Carb Veggies

Eg. Kale chips, low carb vegetable crisps

4. Beverages & Flavorings

BEVERAGES & FLAVORINGS

FLAVORINGS

Adding flavor to your food will make them enjoyable so use any of the ones below. You can use more but it's best to use flavorings which have no or low calories to them. Eg.

Salty
  • Salt
  • Pepper
  • Herbs & seasonings
  • Spices & spice mixes
Sweet
  • Erythritol
  • Monk Fruit Extract
  • Stevia
  • Allulose
  • Aspartame

NON-ALCOHOLIC DRINKS

You can have many kinds of zero or low calorie beverages as it's best to avoid drinking calories. Eg.

  • Diet soda
  • Sparkling water
  • Tea
  • Coffee
  • Pre-workout drink
  • Sports & Performance drink(Sugar-Free)

ALCOHOLIC DRINKS

Alcohol is not a health drink but for rare occasions, a social drink may be fine. Eg.

  • Dry wine
  • Red wine
  • White wine
  • Sugar-free cocktails
  • Hard Liquor
  • Lite Beer

5. Motivation & Mindset

FOCUS ON YOURSELF

It takes courage to take the first step towards improving yourself. Cut out all the noise and those holding you back. It's time to take control of your life. You are the master of what you do and one day at a time, you must build a routine of learning and find what works for you. Think of this as a journey of improvement and self-discovery.

FIND OTHER LIKE YOU

You can either take accountability partners or find a community that shares your goals. Your success depends on those that are closest to you and at times when you feel the lowest. Together you can conquer mountains and break past obstacles. You will find many who share your goals and vision.

GO BEYOND NUTRITION

Nutrition is one aspect of health. You can take constructive and healthy activities as well which will help you grow and improve. This could include hiking, weight lifting, MMA, reading constructive books or picking up a new hobby. The world has endless things to offer. Become better every day!

6. Choose a Plan

You can use the following plans as a starting point or follow them as they are. The goal is to eat healthy foods that suite your preferences and lifestyle so feel free to modify them as needed.

Mixed

2 Week

A mixed plan that has a diverse choice of foods

Two Meal a Day

2 Week

For those who lead a busy life and like to have two large meals a day

No Cooking

1 Week

Minimally prepared meals that require practically no cooking or kitchen skills

High Protein

1 Week

Great for athletes and individuals with extreme physical routines

Sweet Tooth

1 Week

For those who like to have something sweet every day

Simple Food

1 Week

A plan for those who like to eat simple and whole foods

Vegetarian

COMING SOON!

1 Week

A mixed plan that has a diverse choice of foods

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