New to low carb and looking for keto diet menu plans to help you get started? Start with my 3 Day Keto Diet Kickstart, which answers a lot of Keto Newbie questions! Trying to bust through a plateau or lose those last few stubborn pounds? Try the 5 Day Keto Egg Fast Diet plan for even faster weight loss results!
Table of Contents
IBIH 5 Day Keto Soup Diet Meal Plan
Week 1 Squeaky Clean Keto Challenge
Week 2 – Squeaky Clean Keto Challenge
Week 3 – Squeaky Clean Keto Challenge
Week 4 – Squeaky Clean Keto Challenge
Week One – Keto Diet Menu Plan
Week Two Keto Diet Menu Plan
Week Three
Week Four
Week Five
Week Six
Week Seven
Week Eight
Week Nine
Week Ten
Week Eleven
Week Twelve
There is a lot of information out there on the ketogenic diet, and sometimes that abundance of information can be confusing!
Do you need to count macros?
What are macros anyway?!?
How many carbs can I eat on the Keto Diet?
What is keto flu?
How do you get enough electrolytes in your Keto Diet to avoid cramps and other keto flu symptoms?
How much water should you drink?
Is diet soda ok on keto?
What foods are keto approved?
Will I gain the weight back after keto?
Is the Keto Diet safe?
These are all keto related questions that a person looking into the ketogenic diet for the first time will have, and I’ve put together a comprehensive list of answers to these questions and more in my 3 Day Keto Kickstart Plan & Keto frequently asked questions linked to below.
If you’re new to keto I recommend starting there, and if you use that free Keto meal plan as written, I am confident that you will get into ketosis and be losing weight within 3 days of starting. I’m excited for you!!!!
Already in ketosis but not losing as quickly as you’d like, or stuck in a stall? The wildly popular and effective Keto Egg Fast Diet Meal Plan below has helped thousands of people lose up to 10 pounds in just five days – while eating delicious Fettuccini Alfredo, snickerdoodle crepes, and salted caramel custard! Be sure to join our IBIH Egg Fast Facebook Group to get support, encouragement, and have your questions answered by seasoned egg fasters!
If you like more veggies in your Keto Diet and are also concerned with a low calorie keto meal plan, then the IBIH 5 Day Keto Soup Diet may be for you! Featured in Woman’s Day magazine twice already, this Keto Soup Diet is is also Whole 30 friendly, so it’s super healthy and very effective. Be prepared for some detox symptoms, as this Keto Soup Diet Meal Plan does not include grains, dairy, sweeteners, or alcohol – which means it works very very well, but can cause headaches in the first couple of days. We have an exclusive Keto Soup Diet Facebook Group for this plan too – so feel free to join to get the support and help you need to succeed and tell everyone about your amazing results!
The most recent keto meal plan to hit the IBIH family is the SCKC or Squeaky Clean Keto Challenge! Highly effective, but more restrictive than most of my keto meal plans, this SCKC plan contains no dairy, nuts, sweeteners, alcohol, grains, or legumes.
Perfect for people suffering with inflammation, slow losers, or people with a lot of food intolerances, this Squeaky Clean Keto 30 day challenge (with 4 weeks of menu plans) has been taking the internet by storm!
We have a super supportive group of “squeakers” over on Facebook who love helping newbies with questions and cheering on everyone’s weight loss progress and Non Scale Victories (NSV’s). Join us over there and see the radical results the SCKC is having on so many people! And stay tuned for my new book Squeaky Clean Keto – which will include over 120 new SCKC and Whole 30 friendly recipes, and at least 4 weeks of new meal plans!
In this section you’ll find the original set of 12 weeks of FREE Keto Menu Plans that thousands and thousands of people have used to lose up to 50 pounds or more on the Keto Diet! Easy and delicious recipes, shopping lists and prep lists to make your transition into keto foolproof and effective!
You can use an app to input the data if you want to track your macros, but honestly if you’re following these keto menu plans closely you shouldn’t need to!
Week One – Keto Diet Menu Plan
Week Two Keto Diet Menu Plan
Week Three
Week Four
Week Five
Week Six
Week Seven
Week Eight
Week Nine
Week Ten
Week Eleven
Week Twelve
Join our community of “losers” today and subscribe free to IBIH newsletters to get notified when I post new keto recipes and updated keto diet menu plans!
Also head over to the IBIH Facebook page where the cool kids hang out – and you’ll get access to my daily Amazon freebies, health and fitnesstips, and other fun content I only post on Facebook!
Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.
Ketogenic diets vary but will consist of about 70–75% fat, 15–20% protein, and 5–10% of carbs per day. Focus on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and trans fats.
Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it. In the meantime, your weight loss may be disrupted.
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
Are Apples Keto-Friendly? Apples are generally not considered keto-friendly as they are relatively high in carbs. One medium-sized apple contains about 20 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet.
If you occasionally want to “carb up,” or if you can maintain ketosis at a higher level of carbs, eating 50 grams of carbs means you're still staying relatively low carb. Here's 50 grams of refined or higher carb foods: three slices of bread, three potatoes, a cup of rice and a cup of pasta.
Macronutrients refer to carbs, fats, and proteins — the three basic components of every diet. The acceptable macronutrient distribution ranges are 45–65% of your daily calories from carbs, 20–35% from fats, and 10–35% from protein. However, remember that your macronutrient ratio doesn't directly influence weight loss.
The sweet spot for weight loss is 1.5 to 3.0 mmol/l. This level of nutritional ketosis is recommended by researchers Stephen Phinney and Jeff Volek. Ketone levels of 0.5 to 1.5 mmol/l, light nutritional ketosis, is also beneficial although not to the degree of full nutritional ketosis.
What's that? It's a diet where you get 60 percent of your daily calories from carbohydrate and 20 percent each from fat and protein. Advocates say endurance athletes need to consistently maintain this ratio of the three so-called “macronutrients” to perform optimally in training.
The body can convert the amino acids from excess protein into glucose, potentially sabotaging your weight loss efforts and keeping your body out of ketosis. For a 2,000-calorie diet, this translates to about 75g of protein at about 10-20% protein.
Introduction: My name is Corie Satterfield, I am a fancy, perfect, spotless, quaint, fantastic, funny, lucky person who loves writing and wants to share my knowledge and understanding with you.
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