Diabetic Diets & Info

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!

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