14-Day Keto Meal Plan with Recipes & Shopping Lists

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    Keto diet meal plan Q&A

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

     

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

    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 dairy-free keto diet – and many other versions.

    See our keto foods guidelines

     

    Do I have to count calories on a keto diet?

    No, you don’t have to. Many people get so satisfied 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 if you base your diet on whole foods, and try to only 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 of food and still lose weight. If you 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 is 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 very easy to keep eating just because it tastes good. If you want to lose weight, try to only eat when you’re hungry, even on keto diet.

    Learn more: Should you count calories on a low-carb or keto diet?

     

    Can I drink alcohol on a keto diet?

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

    Full keto alcohol guide

     

    What are healthy fats on a keto diet?

    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 significantly increased, and it’s OK to eat a higher-fat diet.

    Full keto fats, sauces and oils guide

     

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

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

    A keto 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 difficult to maintain ketosis. Although there is controversy how real of an 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 of essential amino acids. That is why we recommend a moderate level of protein intake, defined as 1.2-1.7g/kg/d. See our 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).

    Learn more

     
    Full keto diet FAQ

    Got more questions? Our Facebook group has answers.

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