Week 2 of the keto diet meal plan

Wednesday:

Thursday :

Friday:

Saturday:

Sunday:

4. Week 2 ofthe keto diet meal plan

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Feel free to adjust this sample keto diet plan by making it vegetarian, dairy-free, or choose from hundreds ofother keto recipes.

Keto:Week1of14-dayketodietplan!

This meal plan is the rst week of our free 14- day keto diet plan. As a member you’ll get it complete with a shopping list and the possibility of changing the number of servings. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.

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5. Keto diet meal plan Q&A

Here are some ofthe most common questions about our keto diet plan. For even more questions and answers see our full keto diet FAQ.

Q: I don’t like meat/eggs/dairy/[insert disliked food]. Can I still do a keto diet?

A: Sure. Just replace the thing you dislike with something else that is keto-friendly. It’s quite possible to eat a vegetarian keto diet, an egg-free keto diet and a dairyfree keto diet –and many other versions.

Q: Do I have to count calories on a keto diet?

A: No, you don’t have to. Many people get so satised on a low-carb, high-fat keto diet –with less hunger –that they automatically eat less and lose excess weight. This appears to be especially true ifyou base your diet on whole foods, and try only to eat when you’re hungry. Fat burning is also improved on a keto diet. This, however, does not mean that you can eat any amount offood and still lose weight. Ifyou eat enough fat, the body will only need to burn that, not your stored body fat. That can stop weight loss.

Common issues that can trip people up are snacking on delicious cheeses (when not hungry), or eating salted nuts (when not hungry) or eating baked keto goods, keto cookies, etc. (when not hungry). It’s straightforward to keep eating just because it tastes good. Ifyou want to lose weight, try only to eat when you’re hungry, even on the keto diet.

Q: Can I drink alcohol on a keto diet?

A: Yes. But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks.

Q: What are healthy fats on a keto diet?

A: Good examples include butter, olive oil, coconut oil, full-fat dairy (including heavy cream) and avocado oil. Avoid low-fat products. On a low-carb diet like the keto diet, fat burning is signicantly increased, and it’s OK to eat a higher-fat diet.

Q: How few carbs should I target on keto, and should I count net or total carbs?

A: On a keto diet we recommend below 20 grams ofnet carbs per day, and that’s what our keto recipes are aiming for.

Aketo diet is designed to be a moderate protein diet. However, some people may need to pay extra attention to avoid high protein intake (greater than 2.0g/kg/d) as it may make it more difcult to maintain ketosis. Although there is controversy how real ofan issue this is, it may especially apply in the beginning for those who are very insulin resistant. However, eating too little protein may also present health issues such as poor muscle development, increased hunger, and lack ofessential amino acids. That is why we recommend a moderate level ofprotein intake, dened as 1.2-1.7g/kg/d. See protein guide. Using our keto recipes or keto diet meal plans means you do not have to count to stay keto – we’ll do the counting for you. You can also follow our keto foods guidelines, and you can fairly easily stay on a keto plan without counting the carbs (though it may still be smart to count once in a while, just to make sure).

We hope you enjoyed reading this guide. We wanted to take this opportunity to mention that Diet Doctor takes no money from ads, industry, or product sales. Our revenues come from members who want to support our purpose ofempowering people everywhere to dramatically improve their health.

We hope you will consider joining us as we pursue our mission ofmaking low carb simple! This also gives you access to all our premium content – and there’s a free trial. Join here.