The Ketogenic Lifestyle

The Ketogenic Lifestyle

The ketogenic diet is a low-carb, high-fat way of eating that offers many health benefits. (No Sugar)

Many studies show that this type approach to what you eat can help you lose weight and improve health.

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.

This is a beginner’s guide to the ketogenic diet.

Read up and understand this approach before you start. Talk to a coach to help you! Talk to your doctor who knows your medical history. Don’t leave your medication and only change it on your own doctor’s advice. We don’t force this lifestyle change on anyone and each person must make up their own mind to whether this lifestyle change will work for them. It could be an adjustment for a short while or for periods or for a permanent lifestyle change of cutting carbs and sugar and living healthy!

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What is a Ketogenic Diet approach?

The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.

It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.

Different Types of Ketogenic Diets

There are several versions of the ketogenic diet, including:

Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.

Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.

Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods, and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

There are several versions of the ketogenic diet. The standard ketogenic diet (SKD) is the most researched and most recommended.



Ketogenic Diet Explained | Expert Panel

Professor Timothy Noakes, The Noakes Foundation: Nutrition in the modern age >>>

Pdf >>>

Ketogenic Diets Can Help You Lose Weight

A ketogenic diet is an effective way to lose weight and lower risk factors for disease.

In fact, research shows that the ketogenic diet is far superior to the recommended low-fat diet.

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food.

There are several reasons why a ketogenic diet is superior to a low-fat diet. One is the increased protein intake, which provides numerous benefits.

The increased ketones, lowered blood sugar levels and improved insulin sensitivity may also play a key role.

A ketogenic diet can help you lose much more weight than a low-fat diet. This often happens without hunger.

Foods to Avoid

In short, any food that is high in carbs should be limited.

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.

Grains or starches: Wheat-based products, rice, pasta, cereal, etc.

Fruit: All fruit, except small portions of berries like strawberries.

Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.

Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.

Low-fat or diet products: These are highly processed and often high in carbs.

Some condiments or sauces: These often contain sugar and unhealthy fat.

Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.

Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.

Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.


Foods to Eat

You should base the majority of your meals around these foods:

Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.

Fatty fish: Such as salmon, trout, tuna and mackerel.

Eggs: Look for pastured or omega-3 whole eggs.

Butter and cream: Look for grass-fed when possible.

Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).

Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.

Avocados: Whole avocados or freshly made guacamole.

Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.

Condiments: You can use salt, pepper and various healthy herbs and spices.

It is best to base your diet mostly on whole, single ingredient foods.

Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies.

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A Sample Ketogenic Meal Plan For 1 Week

Simple Basic Keto Meal Plan Pdf >>>

To help get you started, here is a sample ketogenic diet meal plan for one week:


Breakfast: Bacon, eggs and tomatoes with Avo

Lunch: Chicken salad with olive oil and feta cheese

Or Brunch, skip lunch!

Dinner: Salmon with asparagus cooked in butter


Breakfast: Egg, tomato, basil and goat cheese omelet with Avo

Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake

Or Brunch, skip lunch!

Dinner: Meatballs, cheddar cheese and vegetables


Breakfast: A ketogenic milkshake

Lunch: Shrimp salad with olive oil and avocado

Or Brunch, skip lunch!

Dinner: Pork chops with Parmesan cheese, broccoli and salad


Breakfast: Omelet with avocado, salsa, peppers, onion and spices

Lunch: A handful of nuts and celery sticks with guacamole and salsa

Or Brunch, skip lunch!

Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables


Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia

Lunch: Beef stir-fry cooked in coconut oil with vegetables

Or Brunch, skip lunch!

Dinner: Bun-less burger with bacon, egg and cheese


Breakfast: Ham and cheese omelet with vegetables

Lunch: Ham and cheese slices with nuts

Or Brunch, skip lunch!

Dinner: White fish, egg and spinach cooked in coconut oil


Breakfast: Fried eggs with bacon and mushrooms

Lunch: Burger with salsa, cheese and guacamole

Or Brunch, skip lunch!

Dinner: Steak and eggs with a side salad

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

You can eat a wide variety of tasty and nutritious meals on a ketogenic diet.

Simple Meal Plan 

Simple Basic Keto Meal Plan Pdf >>>

Coffee: Coffee with one teaspoon of Mct oil when training early (Just coffee is fine if you can make it to 11:00)

Brunch: Bacon, eggs and tomatoes with Avo

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Biltong, Nuts, Cheese, Olives  / Cracker with cream cheese with basil pesto (Wine)

Brunch: Meatballs and vegetable stew / Zucchini noodles

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Full Cream Yogurt with blueberries

Brunch: Skillet – Oven baked vegetables with Chicken

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Full Cream Yogurt with blueberries / raspberries

Coffee: Coffee with one teaspoon of Mct oil when training early (Just coffee is fine if you can make it to 11:00)

Brunch: Omelette with bacon and Avo

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Mac and Cheese with bacon pieces (Cauliflower with cream, cheese and bacon pieces)

Brunch: Skillet Bacon, mushrooms, tomatoes with a pouched egg and Sour Cream / Avo

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Broccoli / Cracker with cream cheese with basil pesto

Brunch: Chicken salad with Avo and Broccoli

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Full Cream Yogurt with blueberries / raspberries

Coffee: Coffee with one teaspoon of Mct oil (Just coffee is fine if you can make it to 12:00)

Lunch: Fish with asparagus/bacon oven baked with rosemary (Wine)

Coffee / Water

Evening Snack: Full Cream Yogurt with blueberries / raspberries

Brunch: Cheesy Gem Squash with Mince and mushroom filling as well as Salad or Vegetables

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Full Cream Yogurt with blueberries / raspberries

Coffee: Coffee with one teaspoon of Mct oil (Just coffee is fine if you can make it to 12:00)

Lunch: Baked Chicken with roasted vegetables, desert ice cream with dark chocolate (Wine)

Coffee / Water

Evening Snack: Full Cream Yogurt with blueberries / raspberries


Eggs Benedict – Hollandaise Sauce

Eggs Benedict can be made low carb by replacing the traditional English muffin. This version uses a quick to prepare Hollandaise sauce and low carb bread.
Full Recipe >>>

Healthy Ketogenic Snacks

In case you get hungry between meals, here are some healthy, keto-approved snacks:

Fatty meat or fish.


A handful of nuts or seeds.

Cheese with olives.

1–2 hard-boiled eggs.

90% dark chocolate.

A low-carb milk shake with almond milk, cocoa powder and nut butter.

Full-fat yogurt mixed with nut butter and cocoa powder.

Strawberries and cream.

Celery with salsa and guacamole.

Smaller portions of leftover meals.

Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate.

Tips for Eating Out on a Ketogenic Diet

It is not very hard to make most restaurant meals keto-friendly when eating out.

Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables.

Egg-based meals are also a great option, such as an omelet or eggs and bacon.

Another favorite is bun-less burgers. You could also leave the bun and swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs.

At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream.

For dessert, ask for a mixed cheese board or double cream with berries.

When eating out, select a meat, fish or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.

Side Effects and How to Minimize Them

Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts.

This is often referred to as “keto flu” – and is usually over within a few days.

Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance.

In order to minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.

A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help.

For minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.

At least in the beginning, it is important to eat until fullness and to avoid restricting calories too much. Usually a ketogenic diet causes weight loss without intentional calorie restriction.

Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.

Supplements For a Ketogenic Diet

Although no supplement is necessary, some can be useful.

MCT oil: Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.

Minerals: Added salt and other minerals can be important when starting out, due to shifts in water and mineral balance.

Caffeine: Caffeine can have benefits for energy, fat loss and performance.

Normal Vitamins: One should keep taking your normal vitamins and mineral supplements

Medication: Don’t stop taking any medication without consulting your doctor first

Certain supplements can be beneficial on a ketogenic diet. These include MCT oil and minerals.

Frequently Asked Questions

Here are answers to some of the most common questions about the ketogenic diet.

1. Can I ever eat carbs again?

Yes. However, it is important to eliminate them initially. After the first 2–3 months, you can eat carbs on special occasions — just return to the diet immediately after.

2. Will I lose muscle?

There is a risk of losing some muscle on any diet. However, the high protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights.

3. Can you build muscle on a ketogenic diet?

Yes, but it may not work as well as on a moderate-carb diet.

4. Do I need to carb load?

No. However, a few higher-calorie days may be beneficial every now and then.

5. How much protein can I eat?

Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.

6. What if I am constantly tired, weak or fatigued?

You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and re-visit the points above. A supplement like MCT oil or ketones may also help.

7. My urine smells fruity? Why is this?

Don’t be alarmed. This is simply due to the excretion of byproducts created during ketosis.

8. My breath smells. What can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

9. I heard ketosis was extremely dangerous. Is this true?

People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes.

Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is perfectly normal and healthy.

10. I have digestion issues and diarrhea. What can I do?

This common side effect usually passes after 3–4 weeks. If it persists, try eating more high-fiber veggies. Magnesium supplements can also help with constipation.

A Ketogenic Diet is Great, But Not For Everyone

A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.

It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.

And, as with any diet, it will only work if you are consistent and stick with it in the long-term.

That being said, few things are as well proven in nutrition as the powerful health and weight loss benefits of a ketogenic diet.

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