Ketogenic Diet Menu

If you are wondering what to eat while on the ketogenic diet, then I can tell you right away that the ketogenic diet menu isn’t very complicated, and the foods aren’t as varied as you might expect with a less restrictive diet. Yes, this diet is most surely a restricted diet, and therefore the ketogenic diet menu isn’t necessarily anything to be thrilled about. However there are a lot of high-fat foods that you can eat and that taste very good.

With the ketogenic diet menu then you need to cut out most sources of carbohydrates, including bread, pasta, soda, sugar, ice cream, pizza, milk and even most types of fruit. The carbohydrates you are allowed to eat include vegetables, and maybe some berries since they have a pretty low carbohydrate content compared to other fruits.

A picture of Ketogenic Diet Menu

Yes, it is a restrictive diet. However, if you are suffering from something like obesity, type II diabetes or epilepsy then the ketosis diet health benefits may be more valuable to you than the freedom to eat anything you want.

Let’s say you have type II diabetes. You have two options:

1. Keep eating anything you want. Take drugs and stay sick for the rest of your life.
2. Follow a restricted diet.

The ketogenic diet is so powerful that it may really be sufficient so that you will never have to take any drugs again. For most people with a serious metabolic disorder, they would probably rather eat a restricted ketogenic diet menu than have to be sick for the rest of their lives.

However, it’s not enough to just make the logical decision. It takes a lot of willpower to actually follow it through. If you are suffering from junk food addiction, that may really be tough to do. It may be a long and hard battle with willpower, but if you are starting to suffer then you really should put up a fight.

Anyways, you’ve probably come here looking for a ketogenic diet menu, and here’s what it consists of:

High-fat foods. This includes meats, fatty fish, nuts, cream, cheese, butter, coconut oil, coconut milk and pretty much anything that is low in carbs, moderate in protein and high in fat.

Vegetables are definitely recommended, and this includes all varieties that are low in carbs. Starchy vegetables such as potatoes need to be absolutely minimized, and not eaten unless in rare circumstances.

A sample ketogenic diet menu:

  • Breakfast: 15g coconut oil, 3 eggs, frozen vegetables. Scrambled on a pan.
  • Lunch: Coconut milk smoothie with half a scoop protein powder, almonds and blueberries.
  • Snack: Almonds, a handful or two.
  • Dinner: Ground beef, 15% fat, fried in butter. Vegetables on the side.

Classically, the ketogenic diet should have a calorie ratio of 4:1 (fat=80% carbs+protein=20%) and it should be aimed to raise ketone body levels to the point of testing positive with urine test strips. However, I don’t really recommend that you count any calories or go out your way to reach a urinary ketone level. Doing the Atkins induction phase might be just as effective as the ketogenic diet, especially with regards to epilepsy.

Aiming for a carbohydrate level under 50-80 grams per day should be sufficient. However, if you are are truly sick or are on any sort of medication, then the ketogenic diet menu should be created following the advice of your doctor and parents of epileptic children should definitely consult a qualified nutritionist.

I recommend taking a multivitamin, one that includes your daily recommended allowance of everything (however if you’re male, go for one without iron).

You might want to take a slightly less extreme route, and would like to just generally eat healthy. In that case, I recommend following a natural diet with minimized processed foods, vegetable oils, sugar and gluten grains. Don’t worry about the saturated fat though, it ain’t going to kill you.

I would only ever recommend a ketogenic diet to people who are actually sick and that may benefit from it, there really is no need for generally healthy people to follow such a restricted diet even though it should still have health benefits for them.


  1. Siti Syahirah says:

    Hello. I am really interested in following this ketogenic diet but im kinda confused since I’m from Malaysia. I was wondering if u could tell what I should eat since food availability is different here.

  2. Pretty much anything that is low in carbs and high in fat, while moderate in protein is good to eat on a ketogenic diet.

    Meat, high-fat fish, eggs, full fat dairy.

    Then don’t forget to eat a decent amount of low-starch vegetables.

    If you’re looking for something a bit less restrictive than a ketogenic diet, then a real-food based diet without sugar, wheat, trans fats or industrial oils will do fine. I’m sure you can find plenty of real, healthy and nutritious food in Malaysia.

    In my opinion, you should look into something like the paleo diet unless you have some sort of disease or illness that you want to try and treat with a ketogenic diet. I don’t really recommend a ketogenic diet for otherwise healthy people.

    Hope that helps.

  3. I’m starting the ketosis diet for fat loss and am wondering how much external fat sources in calories or in grams to consume? I’m getting fats externally (not including what is in my protein sources) from almonds, walnuts, and avocados. I’m aiming for 1400-1500 calories per day and exercise 5-6 days per week including at least an hour moderate to high intensity cardio.

    I read above that fat intake should be 80% and protein should be 20%. I will aim to get out of this about 50 grams carbs from greens.

    Can anyone tell me if this is accurate or if I should scale back my fat intake?


  4. I don’t think it’s necessary to keep the fat intake that high, this is the so-called “classic” ketogenic diet which is used to treat epilepsy in children.

    You should do fine with fat around 60%.

    When doing a ketogenic diet for fat loss, the grams, calories or ratios aren’t that important. What is important is to eat a low amount of carbohydrates, moderate amounts of protein and enough fat to keep you in ketosis without getting too hungry and enough to provide your body with energy.

    If I were you, I’d try doing this without calorie counting to begin with. A very low-carbohydrate, ketogenic diet leads to massive decreases in appetite which should result in automatic weight loss, at least in the beginning.

  5. Jennifer says:

    Hi Kris,

    Thanks so much for your reply. I’ve been hearing all sorts of crazy fat intake numbers – upwards of almost 200 grams per day, but I’m assuming that’s for guys.

    Also, I just bought the ketosis strips. Do you think these are accurate and how long, I guess everyone is different, do you think it will take for me to achieve this state?

  6. They are pretty accurate, but you could still be in ketosis even though the strips don’t turn out positive.

    I’m guessing it would take 12-36 fours for the keto strips to turn positive, not sure though since I’ve never used them :)

  7. Kris,

    Thanks again for your comments. I just learned of your site via Google.

    So…as a result, I “like” you on Facebook, am subscribed to your feeds, and am now following you on Twitter. It’s great to see quality information such as yours and not garbage info sites trying to sell something.

    Keep up the good work,



  8. Wow, thanks a lot. I appreciate it and glad I could be of service :)

  9. Jennifer says:

    Hi Kris,

    I’ve been on this diet for 3 days now and I want to force myself fast into keto state and therefore am eating around 80% fat right now. How long do you think it will take? Also, in counting carbs, nuts have carbs…do those ones count? I ate way too many yesterday, something like 10 ounces or more, but aside from a 5 oz tenderloin, I didn’t eat much else…

    Thank you,


  10. Hey Jennifer,

    You should be in ketosis within 1-3 days.

    But yea, nuts have a small amount of carbs but part of it is fiber. I wouldn’t worry about the amount in them because it is really small.

    If you’re interested in tracking macronutrients like carbs and fat, then I recommend that you create a new account at and enter your meals in there.

  11. Jennifer says:

    Hi Kris,

    Ok hopefully I will be in keto in the next 3 days. I will ignore the nut carbs and only count the ones from greens, which is minimal. I’ve been only eating about 25 maximum a day from greens.

    What happens if I eat too many fat calories? Obviously it’s the old calories in calories out adage?

    Thanks again,


    • Katrina DeVine says:

      Jennifer – it’s been a while – how are you doing? did you lose weight?

      I am trying for ketosis right now. day 3. haven’t bought my pee strips yet. I will!

      Chris – how are you? are you still here?

      thanks, kat

  12. Hey Jennifer,

    personally I don’t think about the calories in calories out thing, it’s food selection that is more important.

    I would think it is next to impossible to gain weight on a ketogenic diet, unless maybe you were underweight to begin with. For that to happen you would have to overfeed yourself massively.

    I wouldn’t worry too much about calories or portions, just eat until you are full and you will be fine.

  13. Hi Kris,

    I am about to start the diet under advisement of a nutritionist as I am doing this for Epilepsy. I have always been very physically healthy otherwise and they are starting this in adults now. I am very concerned about the high fat intake and possible side affects from that(heart-disease,cholesterol,etc.) I have always maintained a good diet with alot of vegetables and plenty of exercise and I know several are not aloud on the diet. Any suggestions?

  14. Hello Mindy,

    Everything you’ve heard about saturated fat and cholesterol is false.

    They were considered to raise chances of heart disease in the past, but in the past few decades it has been largely disproved but the “theory” lingers on for some reason.

    I would recommend you try to eat foods that are as natural as possible, that is skip on the sausages, processed meats, the vegetable and seed oils.

    The fats you need to worry about are trans fats, and excess Omega-6 fatty acids. Those are the fats that are truly bad.

    Try to eat natural meat, omega-3 enriched eggs, fatty fish and if you can get grass-fed then that is even better. There are plenty of low-carb vegetables that you can eat, just avoid the starchy ones.

    By all means do some exercise, although it may be more difficult to perform certain endurance workouts. Your body should get used to it soon though and start performing just about as good as before.

    If you want, take a look at some of these studies:

    They clearly show that the ketogenic diet is incredibly healthy, and has very good effects on all cardiovascular risk factors, including cholesterol numbers, blood pressure and others.

    And here’s an article I wrote about saturated fat:

    The golden rule is to try to eat real food, not factory-made crap. Then you’ll do great.

    Good luck with the ketogenic diet, it has an amazing success rate with epilepsy.

  15. Hi Kris,

    I’ve been on a variation of a ketogenic diet now for about three days. I’m worried I’m not in ketosis (that is just my nature); however, I’m experiencing an extreme loss of appetite. I’ve only had around 800 calories today and I’m certainly more than satiated. I know you said that a loss of appetite infers rapid weight loss in the beginning, but I’m definitely 1,300 calories below what I’m expected to eat. Doesn’t your body go into starvation mode if you dip too low on calories, which results in fat redistribution? (namely to my love handles, which I would HATE)
    I’m totally curious if you recommend me eating more, to fulfill the calorie limit, or just allow my loss of appetite to keep me under a bit!
    Thanks so much,


  16. Hey Travis,

    if you have some weight to lose then I would just let your appetite control your intake. Your body won’t go into starvation mode.

    Your appetite should increase again whenever you get closer to your ideal weight. Just make sure to take a multivitamin and eat nutritious foods such as meat and eggs, along with some low-carb vegetables.

    Hope that helps,

  17. Hi Kris,

    I’ve been doing this diet for almost 2 weeks now and have been using the sticks but on only two occasions, registered trace amounts…i’m not sure what i’m doing wrong…too many cashews/nuts maybe? they seem to have a lot of carbs. i’m eating only arugula and spinach greens for carbs other than that – 3-4 cups only.

    also, i’ve just incorporated cheese into this diet, but am going to take it out due to the high sodium content.

    also, i’m not losing weight. Are you sure i shouldn’t calorie count? I’ve been tracking and i’m eating around 1600 calories, 80% fat from nuts mainly..

    exercise wise – i work out 5 days a week minimum with 90 minutes moderate intensity cardio and 30-45 min of weights.

    thanks for your advice,


  18. That is a lot of exercise for such a calorie restricted diet, and I think 80% is too high if you are doing this for weight loss reasons.

    80% are recommended for epileptic children, but for people trying to lose weight by doing a low-carb, ketogenic diet then I think aiming for about 60% would be more appropriate.

  19. Hi Kris,

    Ok great – thanks for your advice. I’m obviously eating too much fat.



  20. I’m not sure what is keeping you from losing weight.

    Most people who the ketogenic diet was tested on had a lot of weight to lose. If you only have a little bit to lose then it won’t be as effective.

    I recommend you check out that forum, there are people there that have much more experience with low-carb and weight loss than me.

  21. Hello,
    My son is 11 and is 4’9. He’s 145 pounds and needs to lose weight. Doctors, nutritionists have all said the same thing to me, cut down on portions, sugar etc but nothing works. I need help. He’s very active, plays all sports but as soon as he eats ….he gains weight. Doesn’t matter what we do. I’ve been feeding him protein/veggies/fruits for the last week to see if I can get him to lose any weight but no luck. I’ve cut bread but still giving him potatoes and other carbs.

    Please help. He’s gained 20 pounds this summer and I’m worried.


  22. Hello Kim,

    Have you tried putting him on a low-carb real-food based diet?

    I wrote a decent article on it here:

    Basically skip sugar, most grains (especially wheat), industrial seed oils and trans fat. Replace them with meat, fish, eggs, vegetables, fruits, small amount of nuts and seeds.

    It might also be a good idea to skip those cheat meals entirely, at least not have any except on birthdays and holidays, etc.

    You should read up on a low-carb version of the paleo diet, which is in my opinion the healthiest and most effective diet plan out there.

  23. Hi Kris,

    So after almost 2 weeks of trying to obtain ketogenesis, I am finally in with trace – small amounts. Although I am supposed to have a curbed appetite, I am noticing that I am hungry often on this diet. I’m eating roughly 90 grams of fat and close to the same in protein with about 25-30 net grams of carbs. I am drinking 4 litres of water per day. I am eating quite a bit of calories – about 1600-1700 calories. I continue to work out a lot – 1.5 hrs moderate intensity cardio with about 30-45min of weights. I am looking to lose about 10 pounds of fat. I will stay on this diet for at least another 3 weeks.

    My question is, why am I so hungry? Or should I aim to drink more water?

    I notice I am hungry first thing in the morning, which I never was before when I was eating alot more carbs although they were mostly vegetable and fruit carbs.



  24. Jennifer: Just sent you an e-mail! :)

  25. I lift wieghts and train in MMA; I have been on the keto diet for a year now. I started out with 22% body fat and I am now at 10%. Im able to fight at lower weight class and have kept all my strength because of it. My energy has increased like crazy. I see some people that do this diet seem to wanna stay away from animal fat. IMO for you need it on this diet; nuts and stuff like that are great too, but animal fat should also be in the mix. Human beings have been eating high amounts of animal fat such as beef and pork for thousands and thousand of years. We have evolved eating it and now all the sudden its bad for us. No its processed carbs that have given are society bad health for the past 50 years. I eat 6-8 strips of all natural beef bacon 3 days a week with 5 full eggs and some how I have a six pack all of the sudden. I stopped eating big diners and starches like pasta an rice though. People on this diet please dont be afraid of animal fat! Its good for you, also you will feel much happier.

  26. I’m a diabetic and haven’t seen too many on website regarding diabetics. So, I’m on meds, but my sugar never stabilizes. It has highs/lows. So, I am wandering-do you have a website for us or can you give us a list of some of the foods one should be eating. I don’t need to lose weight, although my husband does and he’s also diabetic. I am just so tired of meds and would like to get my body cleared up as well as my kidneys, because I believe even they are getting affected and I don’t want to wind up on dialysis like many others. Please help us.

    • This eating style(not a diet) will help ALOT for your blood gluc. control. It does take some time for you to see results. It tooks yrs. to get in this shape so it will not be a overnight transformation to good shape. Trust the information here and have patience. You WILL see results. I too have diabetes and after being on this eating style my fasting BG has gone from 10.5 to 5.3. This did take almost a year of sticking to the regime. You have to get it in your mind this is a life style change, forever, not a quick fix and back to eating junk food again if you want to be healthy.

  27. Hello Josie,

    I recommend this website:

    The guy who owns it is a type 2 diabetic himself that has managed to live drug-free with simple changes in his diet.

    What he eats is a very low-carb, natural foods diet. This includes a lot of meat, eggs, high-fat dairy products, low-carb vegetables and similar things.

    More detail here:

    Definitely keep your doctor involved BEFORE changing anything in your diet because it can change your need for medication.

    Hope that helps,

  28. what would be the options whiles following vegetarianism ,i am from india and i dont eat meat,no fish .what options do i have ,,,,,,,,,

  29. If you are a vegetarian, then you can get your protein through eggs, cheese, nuts, etc and the fats through various sources.

    I honestly haven’t thought about it but if you do a google search for “vegetarian ketogenic diet” then you should find something. I really don’t think a ketogenic diet will be enjoyable for a vegetarian though.

    • Dear Kris, I have been researching this diet and I am doing close to this for stage three breast cancer, I have been on Gerson therapy and it has not worked as well as I would have liked, this diet appears easier to follow and stick to and more enjoyable than Gerson therapy, I have been a vegetarian for over 20 yrs and after 2 yrs of gerson, as a vegetarian, this diet is exciting to me :-). Yes there are sites for vegetarians out there, thank you for suggesting it.

  30. Dorathy Martos says:

    Hi, My 10 year old son has just been diagnosed with Epilepsy. He’s on medication and his seizures seemed to be under control somewhat. My question is would this diet benefit my son and how do I take carbs i.e pasta, bread and potatoes away from a kid? What are my other options replacing these? He loves his macaroni and cheese, pizzas and spaghetti!
    Please help!

  31. Hello Dorothy,

    sorry to hear about your son’s diagnosis, it is good that the medication is working.

    Ketogenic diets are usually prescribed for epileptic children that do not respond to medication, and has been very effective in over 30% of the kids that try it.

    This diet may benefit your son, but perhaps he won’t need it if the meds are working well and the side effects are minimal. This is something you need to discuss with your doctor.

    On the ketogenic diet, all sugar, grains and starchy carbs need to be removed, as well as most fruits. I know this seems like a big deal to take away from such a young kid, and that is why the ketogenic diet is usually only used for those who don’t respond to meds.

    Here are two other articles I’ve written on the ketogenic diet:

    And then I recommend you dig in to this website here, it is managed by parents who treat their children with the ketogenic diet and it has a ton of resources. Over there you will find everything you need to know:

    Hope that helps,

  32. We Are One Soul says:

    I’m about 100-120 pounds overweight and I’ve been considering going on a Ketogenic Diet. This article has been useful to me and I thank you.

  33. hello im on lipotrim total food replacement programme 3 shakes a day with min.4litres water, can i have 2 shakes a day with a meal from this diet to keep me in ketosis even though the diet says no others foods allowed do you knw why they would want this?
    kind regards

  34. Hello Dani,

    I am unable to find the nutritional information for Lipotrim total food replacement, but it looks like a low-fat meal replacement diet to me, which is high in carbohydrates.

    The ketogenic diet is the exact opposite, it is high in fat and low in carbohydrate. So no, you will not be in ketosis if you have those meal replacement shakes every day.

    If you can show me a link to the detailed nutritional information for those shakes then I can give them a second look and tell you my opinion of them. I can’t find it on the company’s website.

  35. Hi thanks for your reply Kris iv found the contents on the info i have at home here is the list hope it helps here goes;

    Strawberry flavour drink mix….With artifical sweetener
    ingredients; skimmed milk powder,soya flour,soy protein isolate,acidifier:tri-sodium citrate;di-potassium phosphate,maltodextrin,lecithin,potassium chloride,thickeners (xanthan gum,carrageenan)vegtable oil,flavouring,mono-calcium phosphate, vitamin and minerial mixture*, sweetener;aspartame; calcium caseinate,acidity regulator;potassium phosphate;colour;ponceau4R . contains source of phenylalanine……..vit C,ferrous fumarate,copper gluconate,niacin,zinc oxide,maganese sulphate,vit E,pantothenic acid vit B6,thiamine.vit a,, riboflavin,chromic chloride,magnesium oxide, sodium molybdate,folic acid,,sodium selenite,potassium iodate,biotin,vit k,vit D VIT b12

    • Stay away from ANY artificial sweetener!!! The studies now show them to be bad for your health. Do a Google search for artificial sweetener side effects.

  36. Hey Dani,

    those shakes are definitely incompatible with a ketogenic diet.

    Honestly, I think these should be avoided altogether. This mixture is most likely bad for your health, a real food based diet would be a much better option.

  37. Ho. I am Rajiv from India. Today I just learned that my 7 years old son is suffering from epilepsy. I have heard of the ketogenic diet for epilepsy.

  38. Helli rajiv,

    sorry to hear about your son’s diagnosis. I highly recommend you check out this website here:

    It is managed by parents who have treated their epileptic children with the ketogenic diet. You will find all the information you need there.

    Hope that helps,
    Kristjan Gunnarsson

  39. janice ross says:

    hi, I am 60 years old I started the ketogenic diet 7 dayes ago, I am eating eggs, bacon, sasuage pattie {pork} useing George Forman grill for chicken breast, pork chops and ground beef. no carbs at all some diet drinks some water a little exercise and normal activity of a house wife, I can tell a difference in my clothes, no weight loss, a trace in the strips. I am 30 pounds over weight I need you to tell me if I am doing right or if I need to change something. Your help would greatly be appreciated….
    Thank you janice

  40. Hey Janice,

    what you are doing sounds fine but you should definitely eat some low-carb vegetables with all that meat. I would rather recommend 50g of carbs per day instead of 0, but eating no plants at all can be dangerous.

    Hope that helps,

  41. I have a question about the diet. I’m doing the diet for weight loss. I weigh 190 and I want to get my body fat percentage as low as possible. 1st what should my daily menu consist of. I only eat raw veggies such as celery, lettuce and broccoli. The weekend I will add baked fish to the menu. I work out 5 days a week and take multivitamins also. I’m hesitate about consuming fat because how can I lose weight if I’m taking in fat? So I figure if I stick to this strict regiment, the weight will come off fast. Am I correct in my logic? If not what would you do if you were me?

  42. Hello Arthur,
    eating a ketogenic diet that is low in carbs, moderate in protein and high in fat usually leads to a spontaneous drop in appetite and automatic weight loss.

    Eating fat doesn’t make you fat. If you plan on doing the ketogenic diet, then I suggest you eat a lot of meat, fish eggs, some nuts, fats like butter, coconut oil, cream, cheese, etc. along with a decent amount of vegetables.

    I can’t really tell if you will lose weight, or how fast. The ketogenic diet is very effective, but it really depends on how much weight you have to lose. Carbohydrate restriction is the most effective way to lose weight.

  43. I started this diet yesterday. I am going in for weight loss surgery and they want me to do this to shrink my liver. But I was told to only eat 35-40 grams of carbs and lots of protein. I didn’t know about the fats. How can you consume so much fats without racking up the carbs? And is sugar free drinks, candies, and sugar substitute ok to have? They have no carbs.

    Thanks so much for all the wonderful information!

  44. Hello Rose,
    It is easy to eat this amount of fats if you eat eggs, full fat meat, maybe some butter, coconut oil, cheese, cream, etc. because these have almost no carbs at all.

    Personally I don’t recommend artificial sweeteners because some evidence indicates that they may be bad for you:

  45. Thanks Kris!

    But I don’t drink soda just wondering for like hello or pudding. I have a really bad sweet tooth. So is that stuff bad too?

  46. Sorry I meant jello. Stupid auto correct.

  47. Hello Rose,
    you can try those out for yourself and see how they make you feel, but my personal opinion when it comes to food is not to eat it if it looks like it was made in a factory, which definitely applies to those things you mentioned.

    • Thanks Kris….
      I was also wondering does this diet shrink the liver? Thanks for all the help.

      • It can certainly get rid of the stored carbohydrates in your liver and possibly some fat deposits as well. Your doctor probably has a better answer to that question though :)

  48. It’s working! I’ve lost 24lbs in 6 days! WOO HOO!!!

  49. Wow, that is truly amazing. Congratulations :)

  50. My daughter is 17 now with onset of epilepsy 3 yrs back. No med is helping. I was wondering why it i smust to start the ketogenic diet by getting admitted in hospital? Can I start it at home?

  51. Anupama,
    honestly I can’t see the reason why a ketogenic diet would have to be started in the hospital, but this is something you would have to speak with your doctor about.

    A ketogenic diet is not dangerous in any way, but it may interfere with the medication she is currently on and therefore it might be a good idea to do it in a hospital setting.

    I recommend you explore this site here, where there are many parents who have successfully treated their children using a ketogenic diet:

  52. JulieAnn Reid says:

    Hi Kris, I would like to try this diet off for weight lose reasons and have tried everything else. Although I can find a great amount of information on and i’m getting confused with what im reading, Can you please simplify what is involved? Many Thanks

  53. Hey Kris, I’ve been meaning to lose weight because I just don’t feel comfortable with my body. I weight approx. 130 and I’m 18 years old, female. Would you recommend this diet to me? And what are the basics that I should follow; more importantly the working out routine.

    Also, I’ve read through the posts that you have replied to and I was curious about this. You mentioned how we need to stick to real products and not factory made. How does organic food play along these lines?

    Your feedback is greatly appreciated!

    • Hello. I wouldn’t really recommend this diet for someone who is just starting out, it should be considered more of a last resort sort of thing, or for people with medical issues.

      I think a paleo/real food based diet would be much more appropriate for you. In my opinion, the best workout routine is the one you can stick to, so find something you enjoy doing. A combination of cardio and strength training is great.

      Organic food is definitely optimal, but only if you can easily afford it. I don’t recommend that people go out of their way to buy organic if it is too expensive for them, but you can always go for the less processed option when presented with two choices.

      You should check out these two articles where I summarize my food recommendations:

      • Hi kris, I,m on kitosis diet for breakfast I have a cup of coffee with lo fat milk,1egg white scrambled with 4beef becon slice, some pistachio nuts a handful snack in between,lunch soup veg or clear with salad and a 100grames of meat or beef sausages , or a cup of coffee shake with low fat milk for afternoon tea 2susages or 4slice of beef becon and a cup of tea with l/fat milk,dinner one pc of leg ,soup, salad , for my sweet tooth I have made l/fat milk with splend sweetener home made ice cream I add a half teaspoon full cream . I started my diet mid of nov till today 13jan I have lost 5kgs and I have to loss 25kgs more I was 89 now I,m 84pls advice am I going right on kitosis diet as my son keeps on telling me I quit milk totally out of my diet pls advice thanks

  54. Hi Kris:
    First of all congratulations on being REAL. This site is just fabulous.
    I read your articles and enjoyed reading through the posts.
    I’m a 40 year old female who had two babies back to back. My youngest one is now 2. I had been fit upto my pregnancies and gained tons of weight after the 1st pregnancy( was on hormones, steroids…and bed rest… gained 70 lbs, lost 55 lbs and got pregnant within a year and gain back 55lb despite good diet and workout everyday!)

    Today, I’m working to lose 27 lbs to go back to my original weight. I’m working out 5 days a week.( cardio and strength training) . I started to go on keto diet yesterday. I have the keto sticks and planning to check tonight on ketone levels.
    My questions for you are:
    1. Can I have nutts? I’ve been staying away from it to try my limited number of carbs for certain veggies.
    2. How many carbs can I have? I’m keeping it under 10.
    3. Does it matter or is there a goal on fat and protein?because I’ve been told fat at 200 gr. I’ve been having a hard time with 200 gr. I’ve had eggs, steak, heavy whipped cream, butter but fat is way below. I’m recording on my fit day.
    4. Can I have coffee with creams?
    5. How long can I stay on this diet?
    6. What’s the difference between this diet and Adtkins?

    Thank you for being so helpful…I hope you know that you help lives.

  55. Hello Leyla, thank you for all the compliments and hope the kids are healthy and happy :)

    I’m not sure that a ketogenic diet would be the right thing for you. Have you considered simply eating a real-food based low-carb diet? This is very effective as well, and a bit less extreme and no need to worry about ketones.

    I wouldn’t recommend a ketogenic unless you’re severely overweight, diabetic, epileptic or with some other health condition that responds well to the diet.

    But given that you’ve done your research and have decided to go keto, I’ll answer your questions.

    1. I wouldn’t worry about the carbs in nuts. Part of them are fiber, and the amount is very low anyway. I’d rather go for organic, unroasted nuts if I were you.

    2. Under 10 is way too low in my opinion. Don’t let them go much lower than 50 grams, and up to 150 grams per day is still considered low-carb even though it may knock you out of ketosis. Make sure you eat plenty of vegetables, and take a high-quality multivitamin just to make sure not to miss out on any micronutrients.

    3. Many keto dieters recommend eating tons of fat. This keeps the appetite at bay and increases energy levels. I wouldn’t force feed myself though, just make sure your meals contain a lot of it. If ketosis is your goal, then moderate protein works best.

    4. Coffee with cream is absolutely fine.

    5. As long as you need, but as with any diet if you stop doing it then you will gain the fat back unless continuing with a healthy lifestyle. I would consider having one day a week where you eat plenty of starches (a carb-up) such as rice, oats and potatoes/sweet potatoes.

    6. This diet is not that much different from Atkins.

    Hope that helps,

  56. Hi Kris,
    Thank you for your quick and to the point respond.
    I have followed a diet of 100 gr of carbs or less, 40 gr of fat or less and 120 gr of protein or more for the last 4 months and 5x week 60-90 mins of boot camp. During that time I lost 3-4 lbs, that’s when the talk of keto diet came up.
    I started keto diet on Friday and as of today my keto sticks are showing trace of ketones. In the last 72 hours I’ve lost 4lbs!!!
    Possibly mostly water but at least I’m encouraged.
    I have increased my carbs but not by a lot. Today I consumed 15 carbs. I will keep you posted.
    Thank you again….

  57. Greetings Kris,
    I am a soon to be 22 year-old with a seizure disorder and a doctor wants me to attempt this but I am concerned with its safety as I only weigh 88 pounds and have no gallbladder. I have very poor absorption. I also have Primary Amenorrea probably because of my weight. I must not eat gluten or dairy because of health reasons and have been on that diet for a few years.I know a seizure could kill me …..but I’m worried about this. Also the doctor wants me to have 20 carbs a day only. What do you think? I normally have 5 to 8 seizures a day.

    • Rosemary, this is a question I really can not answer. I would just do what your doctor thinks is best.

      The ketogenic diet is great against drug resistant epilepsy. But weight loss is a common side effect, unfortunately.

  58. Hi kris,I,m I’m kitosis diet from min nov 2011 till today jan 13 2012 my menu is b/f 1egg white scramble with 4 pcs b/f becon, snacks a hand ful of pistachio or chew nuts,lunch 2susages grilled a cup of soup salad,or only a coffee shake with l/fat milk.evening tea,a cup of tea with l/fat milk and for dinner one pc of meat 200 grams salad soup,for my sweet craving I have made ice cream from l/fat milk with vanilla pod and splend 3tablespoon with one tablespoon fresh cream pls advice if I,m doing the right thing or not thanks

    • Hi krist pls do advise as I,m just doing this diet from hearing from friends as i saw u are actually helping everyone with good advice and the right way to kick this diet pls do advice am I doing it the right way thanks

      • What you’re doing seems fine, although there’s no need to drink low-fat milk if you’re on a ketogenic diet. Full-fat milk or cream is a better idea.

        5kg in 2 months is pretty awesome, I would just continue to do what you’re already doing, maybe add in some exercise.

  59. Is Turkey bacon ok to have on diet or should it be the regular bacon? Is Talapia and Salmon good for this diet?

  60. Hi Kris:

    I’ started the Keto diet on January 6th. Now I am in moderate ketosis. Initially I lost 4lbs ( the first weekend. But since then even though I have maintained my moderate level I haven’t had any weight loss.
    I’m still working out 90 mins 5 times a week/ cardio and strength training.
    Do I need to be worried? Is my metabolism dead? :-/
    Or do I need to practice patience right now?

    Thanks again for all your help.

    • I would just wait it out for a couple of weeks. Your metabolism doesn’t suddenly stall, these things take time. Those first 4lbs were mainly water loss, which is common in the beginning when carbs are restricted.

  61. Hi kris I am started the keto diet yesterday. I was on the Cambridge diet b4 and lost a good amount of weight this diet works by putting your body into ketosis as u prob already know but as I just had 3 pee packed shakes Aday I don’t really understand how many carbs I should be taking in through which foods and for my current weight, I’m 11 stone now would really appreciate just some ground rules for staying in ketosis ?? Thanks

  62. I am joining the military soon, but I have to cut the weight pretty quickly. I have to move from 38 to 35 percent body fat before the end of March/Beginning of April. Do I stand a good chanc based on what you have seen from past results?

  63. i whant to konw what can i eat . can eat penuts/cacahuates?
    what kind of vegetables can i eat.

    • On a ketogenic diet, you can eat peanuts. I wouldn’t make them the foundation of your diet though, focus on high-fat animal products (meat, cheese, eggs, butter, cream) instead.

      You can eat all sorts of low-carb vegetables. I suppose eating the occasional potatoes/sweet potatoes is fine, but it may knock you out of ketosis.

  64. Hey Kris, first off I want to say how much i’ve enjoyed reading all your responses. It has answered many of my questions. I just had one more (for now).
    I started doing this yesterday, and am having a hard time eating enough protein. The thought of more eggs or chicken literally make me nauseas and I know i’m not getting enough calories in. I have a protein powder that is pretty good quality (Dymatize ISO-100). It has 0 sugar and only one gram of carbs. The ingredients are: 100% hydrolyzed Whey Protein Isolate, Cocoa, Natural and Artificial flavors, sodium chloride, potassium chloride, soy bean oil, and sucralose. So there aren’t a TON of crazy ingredients like some shakes have. It contains about 24g of protein per serving. Is this an OK source of protein to use? I only have about 10-15 pounds to lose before i hit my goal, and was hoping to do it quick. I dont think i’m in ketosis yet, and was wondering if too little calories will really hold me back, or if the ingredients in the shake would have a negative effect.
    Thanks so much for your help!


  65. Chris, I’m starting this diet to lean out, with increasing weight-lifting and cardio. In my position do you feel that carb-bulking/cyclic keto is the best option? and do small amounts of whey powder affect my keto-state? Thanks

  66. Hi Chris, I like your website, is very helpful. I’m starting this diet for 2 weeks
    1. Can i have soya milk with coffee?
    2. Can i have mix juice?
    3. I don’t drink much water?
    please give me advice

    Thank you very much


  67. @Lindsey,
    I wouldn’t worry too much about being in or out of Ketosis. Actually, too much protein can be detrimental if you want to achieve that state.

    If you’re eating little calories on a ketogenic diet that just means it’s working. The main way this diet works is by drastically reducing your appetite. If you’re eating some meat, eggs, etc. then there is absolutely no need to worry about protein. Make sure to eat a lot of fat, that’s really one of the cornerstones of the ketogenic diet.

    in your case a cyclic ketogenic diet may be the best option. I don’t think small amounts of why will affect your ketosis, but it’s impossible for me to tell for sure.

    1. I don’t recommend you drink soy milk. On a ketogenic diet you can have cream.
    2. You should stay away from juice, too much sugar.
    3. You should definitely drink some water. A few glasses per day, nothing extreme.

  68. Hi Kris, normally my fresh juice is spinach, celery beetroot, green apple, pineapple, lemon and ginger what should i have anything else instead? i love to drink fresh juice!
    thanks for your advice

  69. Pat, that seems like healthy juice but definitely incompatible with a ketogenic diet since it is too high in sugar (depending on how much of it you drink).

    You should look into something like the paleo diet instead.

  70. Hi Kris, What about the ideal protein diet? It is a ketogenic diet as well but is only lean meats and veggies, along with a few protein supplements a day. No fatty foods (no cheeses, no fatty meats, bacon, no dairy including cream, etc). I hear people who have great success on this plan.

    • I just did a quick Google search and it seems that many people are having good short-term success on this diet, but I’ll be very surprised if people are doing well in the long term on this. My guess is that most of those people will gain all the weight back as soon as they stop doing it.

      The program seems to be based around selling protein-rich food replacements. I’ve met people who have achieved lasting weight loss with these kinds of things but real food is a much healthier option, and probably a lot less expensive.

      • Katrina DeVine says:

        HI Chris, been reading all your stuff.

        I am on day 3 of getting to katosis. I have been low carb since last March. then, blew it at Christmas, arggg. lost 20 lbs, gained back 10. now I am DETERMINED to not mess up and lose 50 pounds in the next 3 months.
        should I buy the pee strips? I am eating Paleo, mostly, some cream. some cheese. mostly meat, eggs, fish. green veggies. some berries. no wheat, no sugar.
        what about coffee? trying to use a wee bit of stevia and not sugar. not keen on nutrasweet at all!! NO Coke or any pop. even diet – is EVIL.
        drinking water, herbal tea. no booze.
        any encouragement is welcome, thanks !! :0) Kat

  71. Hey Chris I only started this diet today and wasn’t too sure how to approach, my friend basically said no carbs and lots of meat and veg, I read the whole page and have taken a lot from it and thank you for all your comment. Just a few questions if you get a chance would be great.
    1. Can this diet be used after you have reached your ideal weight or should a new diet be introduced?
    2. When can u have your cheat day and does anything go including beer?
    3. What do you feel is the best food to take to stop your cravings?
    4. Iv been told from a friend to avoid carrots and sweet corn as they are too sweet, is there any truth in this and any other veg to avoid?
    5. Are there any health risks in this diet for someone who is simply a little bit overweight?
    6. When ur consuming a few eggs a day is it ok to eat yolk out of every egg or should it be removed from some?
    7. And finally a question that hopefully won’t be too stressful, what’s your favourite color :) thank again

  72. I started a Keto diet last week. I have been eating the following:
    Breakfast: 2 scrambled eggs made with a shot of heavy cream and 3 link sausages (no nitrates) ; heavy cream in my coffee
    Lunch: Grilled Chicken w/ green beans drizzled with olive oil, garlic and slivered almonds

    Snack: 3/4 tuna made with mayo and chopped onion
    Dinner: Grilled chicken/fish or steak with broccoli and cheese
    Snack: 2 keto balls (cream cheese mixed with stevia and chopped pecans)

    I drink anywhere from 90-120oz of water a day.
    I work out 4 days a week (Circuit Training- kettlebells, trx, kickboxing)

    I have been in ketosis everyday since day 3- I have had no weight loss :(
    I realize it has been only a week but everything I am reading says I should have had some loss. I am getting worried about eating so much fat and not having any loss. I have @ 25lbs to lose. Any advice?

    • Katrina DeVine says:

      Tracy, me too! day 5, not lost an ounce!! getting depressed. arggg. how do you know you are in ketosis? did you do the pee strips?

      but, I feel great! walking daily. active job. when on this – no heartburn, no twitchy legs, really feel good. and happy :0)

      eating –

      breaky: 2 – 3 eggs, cooked in coconut oil
      bacon – 4 strips

      lunch: handful of raw almonds, piece of cheese

      dinner: big salad with tomato, cheese, carrot, raw sunflower seeds, blue cheese dressing (gluten free)

      OR, dinner: steak, fresh broccoli.

      NO wheat, no sugar. except coffee – a wee 1/2 tsp of raw sugar or xylitol & half-n-half.

      no potatoes, no rice, no legumes, very little dairy.

      after dinner – 1 square of dark chocolate. sometimes a handful of cashews or a piece of cheese. oh, and in a week, had 1 banana w/ almond butter.

      Chris – any suggestions?

      thanks, kat

      • Looks like you’re doing all the right things, maybe give it some more time. If you were already dieting when you started then the initial water loss won’t be as noticeable.

    • I don’t think it is a good idea for someone who does such difficult workouts to be doing a ketogenic diet. You should look into the paleo diet instead.

      There’s also no need to eat so often on a ketogenic diet. If you want to lose weight on it, then you should let your appetite control itself. Just eat until you are full, and have 3 meals per day (if you are hungry).

  73. Hi Kris,
    Sorry- I am unsure which comment was for me and which comment was for Katrina? Can you clarify if my diet I listed above is okay? I am not sure if you are implying that I am eating too much? As for the workouts- I feel great- don’t feel weak, etc. are you inferring I need to be doing Paleo? From what I read Paleo is no dairy, correct? Thanks for your clarification and help :)

    • The latter comment was for you.

      You may be eating too much. All I’m saying is that the reason ketogenic diets are so incredibly effective for weight loss, is that they automatically kill the appetite as long as you have some body fat to spare.

      That’s why you should only eat when you are hungry, and don’t eat meals just for the sake of having a meal. Let your appetite control your food intake, not the foods you’ve planned or written down.

      If your workouts are going well then disregard what I said about the paleo diet (although that’s a diet that I usually recommend unless people are going ketogenic for health reasons).

  74. What’s the lowdown on dairy? I have home grown raw milk – can i drink that as much as i want – It does depress my appetite – and I know it’s 4% fat. thanks for the feedback.

    • Judy, I would judge it by the way it makes you feel. However, milk does contain quite a bit of lactose (carbs) which may be incompatible with a ketogenic diet, depending on the amount you drink.

  75. John in Wichita says:

    Kristjan, thanks for your info.

    I’m 61 yr old male and about 40 lbs overweight at 5’10” 210# and have had my gall bladder removed and have a seizure disorder and often painful lumbar disc disorder so the high fat thing can get me into trouble.

    What do you think of the more or less high protein (chicken, fatty fish, nuts, avocados, popcorn, bran, and McDoubles when eating out) do-it-yourself sort of diet. What tips can you give me?

    I can do water exercise, but do as much of it as I should. Exercise makes me hungry and the YMCA is surrounded by Burger King, McD, Taco Bell, Subway, Denny’s.

    I like to cook, but can get cheep meals at the Sr. Center which the dietitian overseer says are well balanced as it often contains too many carbs and often not segregated proteins, as in casseroles and soups. Occasionally we have chicken or meat patty’s. Fish there is rare. Thanks

    • The ketogenic diet needs to be high fat, low-carb, moderate in protein. Eating too much protein/carb defeats the purpose.

      But all of this depends on your goals, among other things. You should probably discuss this with your doctor.

  76. I’m allergic to coconut so how would I use milk and oils if it asks for coconut?

  77. Hi Kristjan
    I have been on paleo diet for 15 mths and lost 36 kgs, and have now switched over to the keto diet for health reasons. I am nearly at my goal weight, only 2 kgs to go.

    I cannot eat dairy, (cancer) and am struggling to get enough fats in my diet to keep in ketosis.

    I mostly eat free range chicken, prawns, roo meat (very free range, lol), salmon. I try to eat about 4 tblspns of coconut oil daily. Only eat a limited amount of greens as this throws me out of ketosis if I eat very much at all.

    I would like to eat more red meat, say lamb, as that’s a fatty meat. Beef occasionally. All my meat is grass fed with no hormones. Also I can get nitrate free bacon, which tastes fantastic, has heaps of fat on it, but I’m afraid that it actually has more nitrates in it because of the celery powder substitute.

    Any advice would be greatly appreciated. Thank you.

  78. Joellen Hall says:

    I have used only olive oil, real butter, and smart balance margarine for the past several years, but am wondering about using the smart balance. Is smart balance a safe substance to use on a ketogenic diet? Also, should excess fat be cut from things like pork chops before eating them? Dairy is also on the restricted list, but you mention the use of cream. Is that what they call heavy cream or just regular cream?

  79. Hi there,
    I’m only around 3kg overweight. I went to paleo low carb around 2 months ago but found my energy levels (for exercise mainly) were v low. Nutritionist friend said I am not fat adapted- body still looking for carbs to burn- and not finding enough. So she suggested I go keto to lose those kg and to built up the fat-burning pathways in my body. I want to return to paleo when I think my body can burn both fat and glucose and give me endurance.

    Have you ever heard of using keto for this purpose? Do you think it will work for my longer term goal of being paleo and still being able to burn fat?

    Also I’m not really sleeping too well on it and feel a bit run down because of that and lack of fruit/veg – eating a fair bit but used to more.

    Would love your thoughts.


  80. I try ketogenic diet for cancer, but was constipated. Meat is hard for the body to digest. I eat 3 times a day full cream yoghurt homemade without sugar or fruit. I take some veg. with meat, but still cannot go into ketosis. How do I solve the constipation problem and to get into ketosis as well.

  81. hello kris, i had written to you long time ago, just want to tell me i switch from vegetarian to high fat and low carb since last one year, i started with meat and fish , chicken and eggs,,,,,,,,,and have lost 24 pounds since then, still need to loose 15 more pounds but i am at a standstill,,,,,,,,,,,,,and i wounder why,,,,,,,,,,,,,,grains ,sweets,package food,starchy stuff all our of my life,,,,,,,,,,,,,,,,feels very good, more energy and more confident too.can u guide me to more weight loss…………i follow all your blogs when time permits.what is your take on fat fast, planning a 5 day fast on true fats,who do i do it , do you have a set menu for it,,,,,,,,pl can u guide me .

  82. I am a 44 yr. old Type 2 Diabetic, have a fatty liver, high cholesterol & triglycerides & also consistently have elevated platelets. Lately, my diabetic symptoms have been getting worse (blurry vision, numbness in my extremities, etc.). Two days ago, my fasting blood glucose was @ 244 mg/dL & so I decided to take action towards a weight loss plan going on a 20 gram low-carb diet a day. I have been consuming 2 hard-boiled egg whites for breakfast, 3-5 small avocados a day for my fat source during lunch or dinner, 1 cup of Spring Mix per meal as my carb source, and 5 oz. of fish/chicken as my protein.

    This morning when I weighed in, I have already lost almost 5 lbs. in 3 days but feel very lethargic. I have a lot of nausea too. I don’t feel as much hungry anymore but I’m getting tired of eating the same combination of foods. Is it safe to be eating 2 egg yolks/day for breakfast & 3-5 avocados as my fat source instead of animal fat when I already have high cholesterol & triglycerides?

Speak Your Mind