Keto diets - The basics

There are many different types of diets out there for you to try. Whether it be fat loss, muscle gain, improved performance or general health. There are far too many different diets to know which one to choose and which one will work best for you as an individual. Every person react to the different nutrients in different ways. Some people put on fat easily, others don’t. some people are carb sensitive, others aren’t. Take me for example, I can eat well in excess of 500g of carbs per day and not put on any fat. Another person may have over 100g of carbs and start to gain weight. All of these things must be taken into account when you are choosing a diet. I am going to take a look at the different types of diets on the market and lay them out in simple terms so that you can decide which may be best for you and how to go about planning your own diet of that nature.


The first diet I’m going to look at is a ketogenic diet (often referred to as keto diets). A keto diet is a very low carb, high fat, high protein diet. Usually it is advised to keep carbs below 30g per day. Keto diets work because when your body is very low on carbohydrates your body will convert stored fat and dietary fat into fatty acids and ketone bodies. Ketone bodies are sent to your brain as fuel as opposed to glucose. Once your body is doing this you are said to be in a state of ketosis. Achieving ketosis is difficult and in some cases near impossible for some people. Some people however do it very easily and can achieve a state of ketosis after only a couple of days of low carb dieting. Usually on these diets you will feel you have achieved ketosis because you will feel you have more energy (as your body has made the transition and is running off a different energy source), some people also report a metallic taste in their mouths.


When performing a keto diet there are some basic rules to follow:


Obviously you must be in a calorie deficit. This is the basis of any diet.

Carbohydrates must be kept very low (preferably under 30g per day.

Drinks like diet coke and other diet drinks can be drank but best avoided if possible.

Black coffee is fine to drink.

Cheat days or carb up days are necessary and the volume of food consumed will depend on the person.

An optimal ratio of nutrients is 65/30/5 in relation to fats/protein/carbs.

Supplement with omega 3,6 and 9.

Eat broccoli and other low carb veg to aid digestion and to get vitamins.

For a protein shake use a low carb whey isolate.


So you have the basic rules of the diet and you understand what a keto diet is. Now lets have a look at the foods you can eat on the diet.



Boneless, Skinless Chicken Breast

Tuna (water packed)

Fish (salmon, seabass, halibut)


Extra Lean Ground Beef or Ground Round (92-96%)




Protein Powder

Egg Whites or Whole Eggs

Ribeye Steaks or Roast

Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)

Top Sirloin (aka Sirloin Top Butt)

Beef Tenderloin (aka Filet, Filet Mignon)

Top Loin (NY Strip Steak)

Flank Steak (Sir Fry, Fajita)

Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)

Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Soy Burgers

Low-fat cottage cheese

Nonfat Greek Yogurt



Natural Peanut Butter

Olive Oil or Safflower Oil

Nuts (peanuts, almonds)

Flaxseed Oil


Coconut Oil

Oily fish



So lets look at an example diet. For a 200lb man, if we are going to aim for around 2000 calories, with the optimal ratio you will need 1300 calories from fat, 650 calories from protein and 100 calories from carbs. This works out at around 140g fats, 165g protein, 25g carbs.


An example diet would look like this:


Meal 1: 5 whole eggs (Omega-3), 4 egg-whites.

Meal 2: Shake: 50g Whey Protein with 1 ½ tablespoon of All Natural Peanut Butter or almond butter (no sugar).

Meal 3: Lean protein meal: 8oz Chicken with a handful of almonds

Meal 4: Shake: same as meal 2.

Meal 5: Fatty protein meal: 8oz Salmon, Swordfish, or Red Meat with a green salad with 1 tablespoon of Olive Oil or coconut oil

Meal 6: Same as meal 2 and 4, or 4 whole (Omega-3) eggs and 4 extra egg-whites.


Supplements to include with this diet would be:


MST CLomega

Udos oil

Reflex Micro whey

Optimum nutrition platinum hydro whey

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