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Put another way, keeping your protein intake too high could end up having the same effect as eating too many carbs. Reheat the waffle iron and repeat with the remaining batter. But shoot for one that is very low—like, zero—in carbohydrates.

Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye Chicken: Thighs and legs Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper Pork rinds Olive oil Salted butter Heavy cream Sour cream Cream cheese Fatty fish: salmon, mackerel, sardines, anchovies Bacon Chicken broth or bouillon cubes with at least 1 gram sodium That last item may surprise you, but for many people, it makes all the difference. "Chicken broth is absolutely critical on this diet as a way to ensure you're getting enough sodium," Wittrock explains. "Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away." Why? Again, our ketogenic calculator above will help you figure that out. 46   Success stories on a keto diet We’re always happy to receive stories from people who’ve used a keto diet to revolutionize their health.

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Add the chopped beef along with the curry powder and salt. In order to do that, you’ll need to plan your meals, whereas you’ll be eating more of certain foods and limiting or avoiding others. I ended up wasting a ton of time figuring out apps, reading nutrition labels, and making mistakes! All keto, all vegetarian and keeps you below 20 grams of carbs per day. But basically, focus on eating good quality, minimally processed real food.

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Blend until smooth and well combined, about 30 seconds, then rest for 5 minutes. This plan is just to give you ideas of what to cook for breakfasts, lunches and dinners. Although the meal plan is for two weeks, you can easily extend and reuse it as many times as you like. Cook the bacon in a large skillet over medium-high heat until crisp. Season with salt and pepper to taste then remove from heat.

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Snack Ideas: Jerky (Watch the carbs here, because different flavorings can add to the carb count quickly.) Cubed cheese Nuts and seeds Pork rinds Veggies and dip Sugar-free jello Calculating and Hitting Your Macros for Keto You may think you've got what it takes to make the switch to keto without tracking your macronutrients, but you're probably wrong. When you’re low on citrates, you’re at risk for kidney stones. Cook the chorizo with avocado oil over medium high heat until crispy and heated through. Plain old chicken dipped in lite soy sauce mixed with Splenda - sweet teriyaki..mmm. However, protein intake should remain the same (or maybe even go up a touch for the calorie content). Then add in some other well-proven methods, like strength training, supplements to help improve insulin sensitivity and even intermittent fasting. – If you’ve implemented these steps, and you have low stress hormones, then trying the keto diet could be a good option for you. – If you do try the keto diet then I recommend cycling in and out of it. Axe, but there's no need to get too stressed about hitting a certain caloric goal, especially if you're not trying to lose weight. (Related: The #1 Reason to Stop Counting Calories) One area where food tracking can be especially helpful, though, is ensuring that you're hitting the right ratios of macronutrients—protein, carbs, and fat. "The most researched version of the ketogenic diet derives 70 percent of calories from healthy fats, 20 percent from protein, and only 10 percent from carbs," explains Charles Passler, D.