Where did you get your meal plans for this diet? I have seen so many all wanting big bucks saying ‘This plan is the safe effective way” blah blah blah. I ‘m not sure which one to trust.
Very simple. Less than 25 grams of net carbs per day. No counting calories necessary. No watching fat at all.
Net carbs = grams carbs - grams fiber.
You will have cravings and you wean off of sugar and carbs.
Additional benefits - more veggies because you have to replace the junk food with something.
Many fast food restaurants will prepare the food low carb too.
Eat whatever you want as long as it isn’t a carb. Height fat - medium protein.
They analyzed the Iceman’s last meal. It was over 50% fat.
https://www.scientificamerican.com/article/heres-what-oetzi-the-iceman-ate-before-he-was-murdered/
“Where did you get your meal plans for this diet?”
you can make your own ... but with only the following foods:
1. Meat, animal fats, cheese, heavy table cream, butter, eggs, and seafood.
2. Vegetables, but not potatoes and limit the amount of carrots.
3. Avocados, and some nuts, but not too many ...
4. Some avocado oil and olive oil ... olives themselves are OK ...
conversely:
1. nothing with any grains, beans, or potatoes
2. no fruits
3. no oils except olive and avocado
4. nothing with sugar or fructose
with spices, garlic, onions for flavor, one can make amazing dishes from the above ingredients IF one can cook ...
also, i’ve personally found alcohol can greatly slow weight loss even with the best keto diet ...
We do not have any cereals, breads, pasta, grains, starchy beans, starches/potatoes, or sweetened desserts.
We do not eat batter on fried chicken (tons of carbs), but freely eat as much of the chicken meat as we want.
At McDs, we order Grilled Chicken Southwest salads and take off the corn chips and don’t use the salad dressing packet, but leave the small amount of cilantro lime glaze. We concurrently order two Double Quarter Pounders with Cheese, without the buns. That is an easy example of a massive low carb meal. We don’t work out and keep losing weight.
For dessert, we eat a low carb ice cream that has no sorbitol. We prefer Enlightened, but Halo ice cream can be decent and easier to find. We also eat a lot of Jimmy’s Cookies Paleo Chocolate Chip Cookies from Walmart’s freezer section. I’ve never eaten as many nut-equivalents as I have since finding those cookies (they are made with almond flour).
This is a very easy way to eat what winds up being super healthy and satisfying.
We just bought seven 12 ounce packages of ground bison meat on sale at Kroger for $3.99 each. This, pan cooked with onions and seasoning, is a wonderful, cheaper meal that is fully grass fed. We don’t seek grass fed meat a lot (costs more), but like the taste and it has more CLA fat in it, which is metabolically more active. It also has more vitamin K and Omega-3 fats (not a lot, though).
We spiralize squash and eat broccoli, cauliflower, and green beans a lot. Put all the cheese or fat on it you want to enjoy it. There a many veggies to choose from. We eat blueberries and strawberries, from fruit options.
This is what they used to call the Atkins diet. Get an Atkins book from a used bookstore for practically nothing.
And use the internet to check carbs in vegetables, some are loaded.
Don’t pay—just google. Lots of resources online.
Keto diet is basically just keep your net carbs to 20 and under and eat real food. Basically, meats, dairy/eggs, green veggies and other low net carbs veggies (must subtract fiber from carbs). You will feel like crap the first week or two while your body converts to ketosis for burning energy and then you’ll feel great.
I don’t have meal plans. I just focus on healthy animal proteins (from healthy animals as best as I can find or afford), add veggies (more cooked than salads but raw is fine in addition). And at least a serving of cooked root veg a day, like sweet potato or potato. Even cooked and cooled rice would be good for the gut bugs.
Seeds, nuts, beans can be part of your allowed carbs. You can decide how many carbs to aim for, try that for a week or so, and adjust carb level as needed (maybe you went too low, or too high?). And your extras that are not sweet that are important to you. Coffee? Scotch? Mine is 92% dark chocolate. A food, not a candy. Fruit is far sweeter than it.
Good luck. The first few days without the breads, sugars, juices, fruit, will be difficult, feed your gut bugs those root veggies when you get the craving. Have some potato salad in the fridge.