1. LOW CARB INTAKE (from specific sources)

  • Less than 50 grams of net carbs per day but better below 20 grams.
  • Most of the carbs should come from non-starchy vegetables.
  • Green, fibrous vegetables are your best choices, though many other low carb vegetables are fine.
  • Always accompany a carb with either a fat or a protein.

Find some interesting low carb food sources below:


NET CARBS: The Ketogenic diet only counts Net Carbs as fiber content in food decreases the overall carb content’s ability to impact blood sugars

Net Carb Formula → Total Carb Count Minus Fiber Count of a Food

Net Carbs.png

Read more here about why carb from non-starchy vegetables is preferred over starchy fruits and vegetables.


Eat This Not That
Image courtesy: Eat This Not That

In Ketosis, fat is the main energy source for the body. Fats provide satiety, boost metabolism and support the enjoyment of food. Fat intake is variable and depends on weight loss goals.

The best fats are monounsaturated and saturated, including olive oil, grass fed butter, and coconut oil Margarine is never advised, as it is fake and interferes with ketosis.

Limit intake of polyunsaturated fats, including soybean oil, corn oil, and cottonseed oil. It is not advisable to eat so much fat that you send your caloric intake through the roof.


Daily Fat Intake Guidelines (Will vary by body size):

  • 2 to 3 eggs
  • 1 to 2 tablespoons of grass fed butter
  • 2 tablespoons of heavy cream
  • 1 to 2 tablespoons of olive oil when cooking or for salad dressings
  • 2 ounces of cheese 4 to 6 ounces of meat, chicken, seafood, or fish at each meal
  • ½ an avocado or 10 olives
  • 1 to 2 ounces of nuts or seeds
  • Use canola, peanut and grapeseed oils for pan cooking and stir-frys
  • Full fat mayonnaise
  • 1 tablespoon of coconut oil that contains ketosis boosting MCTs (medium chain triglycerides)
  • Avoid low fat foods, including reduced fat dairy as they have carbohydrates, and chemical compounds
Related »  Keto Foods: The Ultimate Shopping List for Keto


milk and raw food

Protein is both 46% ketogenic and 58% anti-ketogenic, as some protein will convert to glucose in the bloodstream and inhibit ketosis. So intake should be enough to prevent muscle loss, but not so much that will disrupt ketosis.

General Protein Intake Guidelines:

Adequate requirement of protein in your diet will vary depending on lifestyle and physical workout requirements. As a thumb rule, one should follow the below scale:

  • Sedentary lifestyle: 0.69 – 0.8 grams per pound of lean body mass
  • Mildly active:  0.8 to 1 gram per pound of lean body mass
  • Heavy strength training/bodybuilding and exercise: 1 to 1.2 grams per pound of lean body mass

Lean body mass is typically defined as – body weight minus body fat.

You can use any of a number of online lean body mass calculators, such as this one, to figure yours.

Good sources for Protein include:

  • Fatty red meats
  • Chicken with skin
  • Turkey
  • Eggs
  • Deli meats
  • Seafood
  • Fish
  • Pork
  • Veal
  • Lamb
  • Fowl (duck, goose, hen, quail)Organ meats (tongue brains, liver, heart, and kidneys)
  • Game meats (ostrich, venison, caribou, bison, and elk)
  • Eggs
  • Nuts, seeds and full fat dairy (but in moderation as they do contain some carbs)


Ninja Portrait of woman eating measure tape diet concept

Eat when hungry until you feel satisfied, but not stuffed. In face, stop eating a few bites before you feel full. This will allow the body to digest the food quicker and reduce intake of any excess fats.



A little extra salt can help avoid possible side effects as your body adjusts to ketosis, including headaches, muscle cramps, or weakness that occurs as result of an electrolyte imbalance.

Further, since a low carb diet is naturally diuretic, you don’t have to avoid salt to minimize water retention.

Get that salt from 1 to 2 cups of broth daily or soy sauce over food

Related »  What are Macros?

Caution: Ask your doctor about increasing salt, and if you are being treated for a condition that requires limited sodium intake, like hypertension continue with the medical advice of your doctor.



Water is a natural appetite suppressant and supports the body’s ability to metabolize fat.

Several studies found that reducing intake of water might cause fat deposits to increase, while drinking more reduces them.

Hydration greatly promotes weight loss, so drink lots of fresh water throughout the day.  The more active you are the more hydration you will need.

Recommended Keto Resources

To All Readers... Who have the boldness, courage, and conviction to rebel against conventional dietary advice and discover what real nutrition can do for human health. Join 1000'S of those who are getting rid of their wheat belly and converting themselves from a sugar Burner to a fat burner. These Keto resources will help you to start keto, stick to keto, and love keto. Transform and heal your body from inside out.
Do you know what makes the difference between people who SUCCEED and fail on the keto diet?

Do you know what makes the difference between people who SUCCEED and fail on the keto diet?

Photo Credit: slickweightloss.com

Most people who try a new diet do it without a plan. They understand the rules: the foods they can and can’t eat. They even have a variety of quality recipes at their fingertips. But what they DON’T have is a day-by-day plan to carry them through that critical first month. Without a plan, it’s easy for them to be swayed by peer pressure. It’s easy for them to be unprepared… and then make bad decisions just because it’s easier. That’s why we put together… The 28 Day Keto Challenge. It is a well-crafted plan to get you through the first month. You get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own. Nothing is left to chance. Simply follow the plan and you WILL succeed. And it’s more than a plan. It’s also a challenge. It’s designed to stretch you, to see what you’re really capable of. (Not to worry… With the proper guidance, you can do more than you think!) When you sign up for the 28-Day Keto Challenge, you’ll get a full 28-Day Meal Plan, which includes 7 guides to educate and encourage you on the way…

Continue Reading
FREE Keto Sweets Cookbook

FREE Keto Sweets Cookbook

Photo Credit: slickweightloss.com

FREE BOOK: Eat Cookies and Brownies Every Day… And Still Get the Body of Your Dreams. Inside, you’ll find 80 keto-friendly dessert recipes so mouth-watering, they blow the originals out the water. Goodies such as Vanilla Ice Cream… Almond Butter Brownie Bites… Chocolate Covered Bacon Bites, Oreos… and Lemon Meringue Pie… (And they blast belly fat with each bite.) The secret? Each recipe leverages the power of the keto diet. Lets indulge in appetizing, low-carb, keto-friendly versions of everything we’re told to “give up”. Imagine! Key Lime Pie… Strawberries & Cream Popsicles… Layered Mocha Cheesecake… Graham Crackers… all while still slimming your waistline.

Continue Reading
Get This BRAND NEW Simply Tasty KetogenicCookbook 100% FREE!

Get This BRAND NEW Simply Tasty KetogenicCookbook 100% FREE!

Photo Credit: slickweightloss.com

Worried that you won’t be able to follow the Keto Diet because it’s “complicated”… or that you’re going to miss eating carb-heavy dishes like pancakes and mashed potatoes? Well, you can stop worrying now because you’re about to get 150 easy-to-prepare recipes so you can start eating Keto and stick with it for the long haul. It’s The Brand New Ketogenic Guide For Anybody Who Wants To ​Burn Fat​ And Lose Weight Fast Without​ Spending Hours in the Kitchen!

Continue Reading