The ketogenic diet shifts your body to burn fat as primary fuel via ketones rather than glucose. This requires keeping total daily net carbs under 20-30 grams. Adequate protein preserves muscle. Adequate fat provides energy. The diet has the strongest evidence for short-term weight loss and is increasingly studied for metabolic health and epilepsy.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | 3 eggs scrambled in butter with bacon and avocado | Big salad with grilled chicken, olive oil, blue cheese | Ribeye steak with cauliflower mash and asparagus |
| Tuesday | Greek yogurt with walnuts and a few raspberries | Tuna salad over greens with avocado | Salmon with roasted broccoli and lemon butter |
| Wednesday | Bulletproof coffee with omelet on the side | Chicken thighs with sautéed spinach | Pork chops with cauliflower rice and zucchini |
| Thursday | Avocado bowl with bacon and eggs | Lettuce-wrapped burger with cheese and bacon | Grilled chicken with pesto and roasted vegetables |
| Friday | Cottage cheese with cinnamon and almonds | Cobb salad with chicken, egg, avocado, bacon | Pan-seared cod with capers and asparagus |
| Saturday | Sausage and vegetable scramble | Bunless cheeseburger with side salad | Steak with grilled vegetables and garlic butter |
| Sunday | Smoked salmon with cream cheese and cucumber | Chicken salad over greens | Slow-cooked pork shoulder with cabbage |
Keto meal delivery makes net carb tracking trivial.
Most people enter ketosis within 3-5 days of staying under 30 grams of net carbs daily. Some take longer, especially if previously high-carb. A urine ketone strip can verify.
Dirty keto (low-carb processed foods like keto bars, sugar-free desserts, processed meats) produces ketosis but lacks the nutrition density of whole-food keto. Workable short-term, suboptimal long-term.
Keto flu (headache, fatigue, irritability) comes from electrolyte loss when your body shifts from glycogen storage. Drink 3-5g sodium daily (broth, salt), 300-500mg magnesium, and 1500-2000mg potassium during the first 2 weeks.
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