• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

The Sugar Free Zone

  • Home
  • The DIETS
    • Low Carb
    • Ketogenic Diet
    • Paleo Diet
    • Mediterranean
    • Fasting
  • Recipes
  • PANTRY
    • Sweeteners
    • Ingredients
    • Diabetic Friendly
    • Health Supplements
  • KITCHEN
    • Kitchen Essentials
    • Kitchen Tools
    • Gadgets & Gizmos
  • MOVE IT
    • Fitness Resources
  • LIFESTYLE
    • LIFESTYLE
    • EVENTS
    • Your GARDEN
  • RESOURCES
    • Cookbooks
    • Fitness
    • Health
    • How To
    • Weight Loss
  • About
    • Terms and Conditions
    • Privacy Policy
You are here: Home / The DIETS / What Does A Day On The Keto Diet Look Like?

What Does A Day On The Keto Diet Look Like?

by Melanie

What does LOW carb, MODERATE protein and HIGH fat actually mean when on a keto diet? Here's what a day on the Keto Diet looks like ...

[no_toc]

The Keto Diet Is Easier Than You Think

When most people start the Keto diet they have NO idea what it entails.

The fact is, the Keto Diet is relatively easy, especially after you start burning ketones and fat instead of glucose (sugar).  Once you get going, you will seldom ever feel hungry.

The hard part? 

Unlike most Low-Carb diets like the popular Slow Carb diet or the still popular Atkins diet,

  • you cannot eat unrestricted quantities of protein
  • you MUST track your carbs
  • you should also track your fat and protein grams as well

 

A Keto Diet is:

  • High Fat  75%
  • Moderate protein  20%
  • LOW LOW carb  5%

 

The amount of carbs you eat is the most important component of the diet because this is what drives you into ketosis.

 

Most strict Keto diets will have you eating under 20 grams of carbs.

The amount of carbs you can eat to stay in ketosis varies from person to person.  You have to test and test again to find out your prime number.  You will find Keto Diets that range from 20 grams all the way up to 50 grams.

There are hundreds of great Keto recipes that will help you stick to your diet — you can even indulge yourself in ultra low carb sweets.

To put it in perspective,  One medium serving of MacDonald’s fries totals  350 calories and a whopping 46 grams of carbs.

ONE serving is over double the carbs you can have in ONE DAY on a Strict Keto diet.

 

So What Does a Day on the Keto Diet look like?  

Here is a sample menu is based on 30 grams of carbs a day.

BREAKFAST:  Middle Eastern Shakshuka Eggs

NET Carbs = 10.0 grams   (add an extra egg = no added carbs)

LUNCH:  3 cups shredded Romain lettuce with 4 ounces cooked chicken, topped with a home-made oil and vinegar dressing.

NET Carbs =  5.0 grams (add an extra ounce chicken = no added carbs)

DINNER: 4 ounces Juicy Keto Meatballs, on 1 1/2 cups of zucchini noodles in a Keto Alfredo sauce.

NET Carbs = 13.5 grams  (add an extra ounce of meatballs = 1 extra gram of carbs)

SNACK:  2 small Keto Fat bombs

If you are still hungry (first few day) add an extra egg, a few more ounces of protein and more fat bombs.  These small additions add zero carbs and won’t upset the 75-20-5 balance of your diet.

MY go-to “feel full” solution is 2 teaspoons of Glucomannan Powder mixed in a cup of cold water, twice a day … 20 minutes before main meals.  Adds ZERO net carbs.
As you can see from the one day menu above, you CAN stick to a Keto diet with drastically reduced carbs, AND have two or three meals a day.  Recipes like  Middle Eastern Shakshuka Eggs and Juicy Keto Meatballs  are delicious and filling, and can be made in large quantities to save cooking time later in the week.

 

INGREDIENTS:

Glucomannan

Glucomannan is one of my TOP low-carb supplements.  I started using it to help keep my blood sugars low, and immediately noticed two BIG bonuses … it keeps me feeling FULL and because it contains so much fiber, it also keeps me regular, which is sometimes difficult on a Strict Keto Diet.

Glucomannan Konjac Powder 1 LB or 16 OZ (100% Pure & Natural Weight Loss) & Free Shipping
  • Glucomannan Powder 1 lb or 16 oz Gross (100% Pure & Natural Weight Loss) Konjac Root
  • Konjac glucomanan powder is pure soluble fiber, no protein, no fat, no sugar, no starch, it is also gluten free and wheat free
  • Glucomannan could be effective as a weight loss aid because it takes up space in the stomach, which then simulates the sensation of being full.
View on Amazon

Prices pulled from the Amazon Product Advertising API on:

Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.

Related posts:

  1. How To Get Started On The Slow Carb Diet
  2. The Miracle Fiber That Will Help You Lose Weight and Maintain Good Blood Sugar Levels
  3. Beans Are The Reason The Slow Carb Diet — Is SLOW
  4. Zero Carb Noodles To The Rescue

Filed Under: Ketogenic Diet, Low Carb, The DIETS

Trending on Sugar Free Zone

Bulk Stevia - Cheapest Source Available!
Bulk Stevia – Cheapest Source Available!
Save Money with Splenda Packets
Save Money with Splenda Packets
Previous Post: « Fasting Prep — Plan and Resources
Next Post: What Is Panch Phoron? »

Primary Sidebar

FOLLOW US:

Recent Posts

  • Keto Holiday Treats
  • Best Portable Roaster Ovens For Turkeys, Hams, Roasts And Slow Cooks
  • Celebrate A Paleo Thanksgiving With These Paleo Perfect Recipes
  • Best Food Gifts For Home Chefs
  • Ten BEST Keto Recipe Books
  • Kitchen Gadgets And Gizmos That Make Cooking A Pleasure
  • What is Oat Fiber?
  • What is Erythritol?
  • Pulling On A Pair Of Pantyhose Changed Everything
  • What Is?
  • What Is Panch Phoron?
  • What Does A Day On The Keto Diet Look Like?
  • Fasting Prep — Plan and Resources
  • Getting Ready For A SEVEN Day Fast
  • Oat Fiber and Fruit Cobbler

Amazon Associates Disclosure

Melanie Rockett and The Sugar-Free-Zone is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

What is Erythritol?

Erythritol is a sugar substitute that is NO sugar, low carb, easy to use and will NOT affect your

Sweetener Blend Recipe

Here are two slightly different sweetener blend recipes. Both of these Sweetener Blends act like

Make Your Own THM Sweet Blends

It is quick, easy and VERY cost effective to make your own THM (Thin Healthy Mama) sweetener

Bulk Stevia – Cheapest Source Available!

Bulk Stevia - Cheapest Source Why pay up to $20.00 for a tiny bottle of liquid Stevia when you can

What is Swerve?

What is Swerve? Swerve is a Brand Name for an artificial sweetener made in the United States.   It

Ten BEST Keto Recipe Books

I have shelves filled with Keto and Low-Carb recipe books. Some of them are better than others. Though some are labeled

What is Oat Fiber?

Looking for Recipes?  Try these: Oat Fiber and Fruit Cobbler Oat Fiber Cupcakes Oat Fiber Buttermilk

What Is Panch Phoron?

[no_toc] NOTE:  You will also see Panch Phoron spelled as Panch Phoran. India is rich not only in family traditions but

What Is Desiccated Coconut?

  What Is Desiccated Coconut? Desiccated Coconut is the dried flesh of the coconut meat that has been chopped or

What is a tad, dash, pinch, smidgen and a drop?

Have you ever tried a recipe that asks for a tad, dash, pinch, smidgen or a drop? Did that leave you scratching your head? 

What Is Fish Sauce?

What Is Fish Sauce? Fish sauce is a liquid condiment made from fish or krill that have been coated in salt and fermented for

Copyright © 2021 The Sugar Free Zone on the Foodie Pro Theme