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So eat lots of leafy green vegetables like spinach and kale. Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s disease and slow its progression ( 5 , 37 , 38 ). 5 g of protein per kilogram of body weight per day.

Here are some of the best dairy foods that complement the keto diet: Full fat yogurt (natural/greek) Cottage cheese Cream Sour cream Hard cheeses Herbs and Spices When preparing keto meals, herbs and spices will form the backbone of your flavors. 2 medium stalks of celery (15 calories, 0g fat, 4g carbs, 2g fiber, 1g protein) 2 tbsp of cream cheese (80 calories, 7g fat, 2g carbs, 2g protein) 2 oz of pork rinds (80 calories, 5g fat, 0g carbs, 8g protein) Total for this meal 295 calories, 23g fat, 6g carbs, 2g fiber, 27g protein 4g net carbs Totals for Day 2 1472 calories 108g fat 24g carbs 6g fiber 18g net carbs 77g protein Keto Menu Plans – Day 3 Breakfast 2 slices of bacon (80 calories, 7g fat, 1g carbs, 5g protein) half an avocado (medium) (117 calories, 11g fat, 6g carbs, 5g fiber, 1g protein) Black coffee, 2 cups (10 calories, 0g fat, 0g carbs, 0g protein) 1 tbsp of heavy whipping cream (60 calories, 6g fat, 1g carbs, 0g protein) 2 tbsp of sugar-free syrup (0 calories, 0g fat, 0g carbs, 0g protein) Total for this meal 267 calories, 24g fat, 8g carbs, 5g fiber, 6g protein 3g net carbs Lunch Leftovers with a fresh salad make it feel like a whole new meal — especially when there are enchiladas involved! If you want something more daring, feel free to switch to another breakfast option. The following items should be avoided: Unhealthy fats: Margarine, shortening and vegetable oils such as canola and corn oil. But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks.

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9g net carbs): Red Bell Pepper Filled with Creamy Eggs and Spinach Snack (1g net carbs): Atkins Strawberry Shake Lunch (2. In a nutshell, stay away from high-carb foods and condiments. In the normal keto diet, a big portion of meals constitutes animal products because they contain a lot of fat and protein. Make sure you get enough salt: Have a cup of bouillon or add extra salt to your food or water. Share on Pinterest Weight loss and fat loss are possible benefits of a keto diet.

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Parkinson’s disease: One study found that the diet helped improve symptoms of Parkinson’s disease ( 39 ). Meal planning makes eating a low-carb keto diet easy. While you eat far fewer carbohydrates on a keto diet, you maintain moderate protein consumption and may increase your intake of fat.

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These fish should be eaten twice a week.  Not only are fatty fish high in good fats, they are lean on carbs. Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications ( 28 ). One ounce (28 grams) of unsweetened chocolate (100% cocoa) has 3 grams of net carbs. Sleep more – time passes faster when you’re asleep! While still a bit controversial, repeated modern systematic reviews find no benefit from avoiding saturated fats, or replacing them with unsaturated fats: Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels.

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