DIY Diet Plans

When all you need is a diet and a plan

Archive for the ‘Diabetic Diets & Info’ Category

Keto Diet Plan

What is the Keto Diet?


(Also known as the Ketosis Diet or Ketogenic Diet )

The Keto diet is a low carb diet similar to the Atkins diet or South Beach Diet. These diets all emphasis low carbohydrate eating.

The Ketosis diet is used by those interested in keeping blood sugar levels steady and losing fat.

So How Does The Keto Diet Plan Work?

The point of the keto diet plan is to get your body to a state called Ketosis. This is what happens when you stop eating or burning carbs. Instead you burn “ketones” This happens when you eat less than 50 grams of carbs per day.

Who Should Eat A KetoDiet Plan?

Ketogenic diets are good for people who are predisposed to Alzheimer’s, diagnosed with Autism, or have diabetes.

The keto diet plan is based around the idea of taking calculated amounts of nutrients, dependent on body weight, height, and activity level.

A person on the ketogenic diet eats their daily calorie allotment in 5% carbohydrates, 20% protein, and 75% fat.

The Keto calculator is a great keto calculator that is kept updated to the latest breakthroughs in ketogenic dieting.

The idea is that by intaking lots of fat and little carbohydrates, the body becomes ‘keto-adapted’ switching to using fat for fuel instead of carbohydrates.

Fats don’t really effect blood sugar, protein is required, but effects blood sugar and insulin. When insulin levels rise, the body stops burning fat,causing the person to come out of ketosis.

The keto diet plan and the Atkins diet share some characteristics. However, the ketogenic diet is a full-time lifestyle, while the Atkins diet focuses on you hitting your target weight, then reintroducing carbohydrates.

Both are technically created for the purpose of inducting someone into ketosis. 

The Keto diet plan focuses on carefully tracking your intake, counting your carbohydrates in a spreadsheet or notebook, and planning ahead.

One of the less-frustrating type of diets, a keto diet plan eater can easily go out in public for meals, eating with friends because it is not an exrememly limiting diet.

As with most diets, anyone considering the ketosis diet should consult a doctor.

Induction into Ketosis

When first switching your body to ketosis, there’s a period popularly nicknamed ‘keto flu’. This is the period in which your body is constantly craving carbohydrates because it’s just beginning to learn how to focus on fats. The ‘fast’ induction method involves eating nothing but fats for three to four days, and drinking lots of beef or chicken broth, the high-sodium kinds, to ease the headache and other flu-like symptoms.

During this time, the body is lessening the amount of carbohydrate enzymes it produces and increasing the number of fat enzymes. After this has passed, you’ll stop feeling hungry, and start gaining energy back in leaps and bounds.

I’ve followed a keto diet plan (or as some might say, eaten ketogenically) for almost two years now.

I start my day with cheesecake, and I end it with steak with herbed butter.

1 Day Sample Ketogenic Diet Meal Plan

Here is a small sample of how you would eat on a keto diet plan


  • cheesecake
  • coffee

Cream cheese is high fat, and so is heavy cream and sour cream. My cheesecakes are virtually carbohydrate-less, with no crust usually, and the morning allotment of
fats that get my body started.

There’s also bulletproof coffee, a phenomenon where you mix 1 cup of coffee, 2 tablespoons of unsalted butter or ghee, a little stevia or monk fruit sweetener,
and a tablespoon of coconut oil.

By blending it together, it emulsifies, creating a strong, smooth, creamy breakfast for a ketogenic dieter.


  • mix an avocado with some spinach and diced chicken
  • topping it all off with 2 tbsp of sesame oil and 1 tbsp soy sauce.

This mixture is both delicious and nutrient-dense, and avocado is full of good-for-you fats.


  • steak with flavored herb butter
  • home-made chicken alfredo without the carbohydrate-laden pasta (use zucchini if you’re really craving pasta),or stir fry a la kitchen sink.


  • cheeses, ‘fat bombs’ (recipe at the end of the article)
  • cheesecake
  • nuts and any other high-fat snack you can imagine.

Milkshakes are common, made with heavy cream and sugar-free syrups or flavorings.

Let it be noted, you can not eat zero carbs on the keto diet plan.

Carbohydrates are used to make glycogen, which is required for muscle function. The difference between this and common meal plans is the amount of carb intake is limited to enough for the glycogen production of a normal person. Not every carbohydrate is created equal. Sugar alcohols don’t affect most people’s blood sugar levels. Nor does most fiber. A keto eater is interested in net carbs, figured by total carbohydrate minus fiber minus sugar alcohols.

This is also the rule of thumb for vegetables and fruits. A ketogenic dieter should eat low glycemic impact foods. 

Ketosis Diet Recipes

Fat Bomb

2 oz unsweetened chocolate, shaved into small pieces
6 tbsp butter, unsalted
2 tbsp heavy cream
1 cup erythritol sweetener
20 drops stevia
1 tsp vanilla extract

1. Line a pan with wax paper. Set aside.
2. Melt butter and chocolate together over low heat as to not burn it. Once melted, add erythritol.
3. Remove from heat and add stevia and vanilla, stirring, then add heavy cream. Pour into wax-paper pan and chill 2-3 hours.

Keto Cheesecake

3 8-oz packages cream cheesecake
1c cup erythritol
20 drops stevia
Pinch of cinnamon
1 tsp vanilla
1/4c heavy cream
3 eggs

1. Preheat oven to 350
2. Beat cream cheese until fluffy, then add sweetener, heavy cream, vanilla, and cinnamon and mix for three minutes. Add stevia.
3. Add eggs, one at a time, beating for a minute after each egg.
4. Grease a springform pan and pour in the filling.
5. Bake for 50 minutes, then let cool outside oven for 2 hours. Cover and chill after that for 4 hours.

Hope you enjoy the keto diet plan and recipes!

Print Friendly, PDF & Email

1500 Calorie Diabetic Diet

1500 calorie diabetic dietIf you have diabetes and are looking for a 1500 calorie diabetic diet to try, you will find a sample 1500 calorie diabetic diet plan below.

Being diabetic you should already know the right amount of calories you need to stay healthy and to control your blood sugar.

What is Blood Sugar?

Blood sugar is the amount of glucose (defined as simple sugar) in your bloodstream.

Glucose is the number one source of energy that fuels your body. We get glucose from the foods we eat and our diet. The body also needs fat, protein and carbohydrates for energy.

When you follow a diabetic diet plan you are limited to just how much of each of these you can eat in a day or at a time. In other words your diet limits how much carbohydrate (kar-bo-hy-drate), protein and fat you can consume.

If you have diabetes mellitus you should already understand the basic eating guidelines of a diabetic diet.  Our diet shows you a 1500 calorie diabetic diet for those who are trying to lose or maintain a certain weight. .

The following menus list the number of servings for each food group for a 1,500-calorie diet  food plan. They are  similar  to what you might get in a hospital or from a doctor. However, ask your doctor before starting any diabetic meal plan. This is only meant as a sample of what you could eat on a 1500 calorie diabetic diet.
This 1500-calorie diabetic diet menu contains these guidelines (on average:)
There are two diabetic diet menus for each meal to show variety.

Starch = 7 servings
Fruit – 3 servings
Milk = 2 servings
Meat = 5 -6 servings
Fats  = 4 servings


To learn more about the 1500 calorie diabetic exchange diet check here. It will show you more about food exchanges etc.

 1500 Calorie Diabetic Diet – Samples


1 beef Hamburger    = 2 starch servings
1 cup of plain fat-free yogurt = 1 milk serving
1 peach or 1 orange = 1 fruit serving
free = water, tea or coffee


2  waffles made in a five inch pan  = 2 starch servings
1 tbsp of light margarine = 1 fat serving
1 small apple would  = 1 fruit serving
1 or 2 egg whites = 1 meat serving
free    water , coffee or a tea


1 cup low-fat milk   = 1 milk serving
1/2  avocado   (to be used only with menu 1)  = 2 fat servings

LUNCH MENU 1(with a sandwich)

2 slices of whole grain bread  = 2 starch servings
2 or 3 oz. turkey breast that is low-salt variety  = 2 -3 meat servings
1 tbsp margarine = 1 fat serving
one half of a banana  =1 fruit serving
diet drink, tea, water or coffee    = free serving

LUNCH MENU 2 (with chicken salad)

10 low-fat croutons   = 1 starch serving
1  small dinner roll   =      1 starch serving
2 to 3 ounces      grilled or baked skinless chicken slices        = 2 to 3 meat  servings
4 tablespoons      light dressing =  2 fats  servings
1 slice           water melon for salad  = 1 fruit   serving

Free serving    salad greens with tomato
Free serving        water, coffee, tea, diet drink


1/3 cup            grapes   or juice or 1 orange  =  1 fruit


1 cup      chili with beans   = 2 starches and  2 meats   servings
2 cups     green salad      = Free   serving
2 tsp        oil(peanut, olive oil or canola   = 1 fat serving
Free   serving        water, coffee, tea, diet drink


2/3 cup rice      – 2 starch servings
2-4 ounces chicken breast with no skin – 2-4 meat servings
1 cup low-fat milk = 1 milk serving
1 tbsp cream cheese  = 1 fat serving
mixed vegetables: broccoli, cauliflower, and carrots   = free serving
water, coffee, tea, or diet drink  = free serving

Diabetic SNACKS

3 cups of popcorn or a couple saltine crackers  = 1 starch serving

Mid Morning Snack

Depending on your blood sugar levels you may want to eat a snack mid morning. You can also chose to eat the snack with the meal before the snack if you like. This is usually okay.

The same goes for eating a snack in the afternoon or evening.

Since being diabetic you should check with your doctor before following this 1500 calorie diabetic diet eating plan or any 1500 calorie diabetic diet.

Print Friendly, PDF & Email

Gestational Diabetes Diet Plan


gestational-diabetes-diet-planIf you are pregnant and have been diagnosed with diabetes during pregnancy then following a gestational diabetes diet plan may be just what the doctor ordered.

Gestational diabetes (pregnancy associated diabetes mellitus) is the onset of diabetes or the appearance of abnormal glucose tolerance for the first time during a woman’s pregnancy.

If you are a woman that has been diagnosed with this condition, you will be happy to know that it usually disappears after delivery.

However,  there are some women that will remain diabetic after the birth of their baby.

This page is not about explaining this process that sometimes takes place during pregnancy or why gestational diabetes may occur in some women but about how to control blood sugar by following the right gestational diabetes diet  menu.

If you have been diagnosed with gestational diabetes you will already be aware and understand by talking to your doctor what it is and what it can cause.

The main problem arising from having gestational diabetes is that your blood glucose levels can rise which get passed to the baby.

This can cause the baby to grow too big and make delivery more difficult. Not a nice thought! It can also lead to low blood glucose in the baby.

When gestational diabetes is well controlled, these risks are greatly reduced. A gestational diabetes diet plan is one way to do that.




Since the use of hypoglycemic drugs taken by mouth is not generally considered a healthy option, eating a special diet and monitoring  glucose levels can help.

You must, of course, take any special diet like ours to your doctor because there may be strict guidelines the doctor will have you follow as far as this diet goes.
However, for those women interested in information about this type of special diet here are some rules to follow and a gestational diabetes diet plan at the bottom.

Rules for combating gestational diabetes

•    Eat a good breakfast: One with Low GI-levels (GI refers to the glycemic index read here.)
•    Eat foods  high in fiber such as vegetables and fruits
•    Cut down on food with lots of simple sugars and saturated fats e.g. grill food instead of frying.
•    Regularly exercise, avoid staying at a single spot idle for a long time
•    If all these do not work, a regular insulin injection might be the only way out. (see your physician.
•    Understand that it is a normal phenomenon and you will overcome it

Healthy carbohydrate foods include

•    Bread and breakfast cereals
•    Pasta, rice and noodles
•    Potato, sweet potato, corn
•    Legumes, such as baked beans, red kidney, beans and lentils
•    Fruit (fresh, dried, tinned, juice)
•    Milk, yoghurt, custard

It is important to eat these healthy carbohydrate foods as they are a good source of vitamins, minerals, fiber and energy.

They should be eaten regularly throughout the day but need to be counted so that you do not eat too much carbohydrate at once.

Carbohydrate foods to avoid

Eating a Gestational Diabetes Diet  means avoiding a few things such as carbs with a lot of sugar.

High sugar carbohydrate foods include

•    Regular soft drinks
•    Lollypops, regular jelly

These high sugar carbohydrate foods should not be eaten for the rest of your pregnancy.
They will raise your blood glucose levels very high, very quickly (they are foods with a high glycemic index (GI). Potato releases glucose slowly to the blood so it has a low GI)

•    Table sugar
•    Jam, honey

Research shows that a small amount of these carbohydrate foods, as part of a healthy eating plan, should not raise your blood glucose levels too much.
Use only a half to one teaspoon per main meal.

When using these small amounts, these carbohydrate foods do not need to be counted.
It is best to avoid larger amounts, but if you do eat larger amounts of these foods they must be counted as part of your carbohydrate serves for the day.

High fat carbohydrate foods include

•    Sweet cakes and biscuits
•    Chocolate
•    Takeaway foods e.g. Pizza, burgers, chips, etc.
These high fat carbohydrate foods can be eaten sometimes, in small amounts only. You will need to count these foods in your carbohydrate serves for the day.

Gestational Diabetes Diet Plan Sample


Breakfast (all 2–3 carbohydrate serves)

Chose only one idea for each meal from the gestational diabetes diet sheet below.


  • 1 cup special K/ 2 Weetbix/ 1/2 cup muesli (2 serves) with 1 cup skim milk (1 serve)
  • 2 slices wholegrain toast with toppings (2 serves)
  • English muffin (2 serves) with 1/2 cup baked beans (1 serve) and 1 egg
  • 200g low fat yoghurt (2 serves) with 3/4 cup of tinned fruit in natural juice (drained) (1 serve)

Lunch (all 2–3 carbohydrate serves)

  • 1 wholegrain sandwich/roll/wrap (2 serves) with egg/tuna/low fat cheese + a salad
  • 1 cup of lentil soup (1 serve) with 2 slices of wholegrain bread (2 serves) and a salad
  • 2/3 cup of basmati rice (2 serves) with 2/3 cup beans (1 serve)
  • or 3/4 cup lentils (1 serve) or lean meat/fish/chicken (100g) and salad/vegetables (other than potato and corn


Dinner (all 2–3 carbohydrate serves)

  • 1200g lean meat/chicken/fish with 1 boiled potato (1 serve), 1/2 cup corn (1 serve) and a side of other vegetables/salad
  •     1 1/2 cups cooked pasta (3 serves) with tomato based sauce and garden salad
  •    1cup basmati rice (3 serves) with stir fried lean chicken/beef/fish (100g) and vegetables (other than potato and corn)
  •   2 tortillas (2 serves) with lean mince and salad followed by 1/2 cup low fat custard (1 serve)


Morning tea/ afternoon tea/ snacks (all 1–2 carbohydrate serves)

  •  1 medium piece of fruit (1 serve)
  •   220 g low fat yoghurt (2 serves)
  •   4 Vita-Weats (1 serve) with low fat cream cheese
  •   1 slice fruit toast (1 serve) with thin scrape of margarine
  •  1 cup skim milk (1 serve)
  •   2 Digestives biscuits (1 serve)
  •   220 ml skim milk with 2 tsp milo/nesquik (1 serve)
  •   10 rice crackers (e.g. sakatas) with low fat dip

The above gestational diabetes diet plan and information on gestational diabetes is not intended  to take place of your doctor’s advice. Please see your doctor before starting a diet plan of this nature.

Print Friendly, PDF & Email


Get the latest posts delivered to your mailbox:

Help Your Friends Diet By Sharing This Site
Hide Buttons