The ketogenic diet is becoming increasingly popular for many reasons. The diet offers you a chance to improve your health without restricting your calorie intake or cutting out your favorite foods.
If you have tried different diets that have not worked for you, this may just be the one for you.
In this guide, you will learn what the ketogenic way of eating is, what benefits it will give you, what challenges you may face, and what foods to eat and avoid.
Best of all, you will get a free sample keto diet plan for a day along with a weekly grocery list.
A 60-day keto diet plan is a low-carb high-fat eating plan that lasts 60 days or 2 months. The plan cuts out or limits high-carb foods and aims to get most of its calories from fat and moderate amounts from protein.
A 60-day keto diet macro distribution will be as follows:
Whatever style you choose, the goal should be to get into ketosis. Ketosis is a state in which the body burns fat for energy because it has used up all the carbohydrate stores.
It is through this fat-burning process that one will enjoy the health benefits of ketogenic eating, including but not limited to weight loss.
2 months is enough time for you to see a significant change in your health on the ketogenic diet.
If done right, some of the changes you will experience include:
It would be unfair if we talked about keto and didn't say what challenges it comes with.
First, you can expect the keto flu, which is a combination of flu-like signs and symptoms that usually happen shortly after you change your eating habits. These symptoms may include:
In addition to these you can also experience some other negative effects, like:
On low-carb diets, you have three categories of food: foods to avoid, foods to limit, and foods to eat.
You will want to avoid high-carbs foods, especially those with lots of simple carbohydrates, like cookies, ice cream, cake, chocolate, candy, and fruit juice.
Foods to eat in very small quantities include processed foods and whole-grain or fiber-rich high-carb foods. Some high-carb foods like oats, quinoa, and legumes are very nutritious and can be fit into a low-carb meal plan by controlling portion size.
The foods you will eat will mostly be low-carb and high-fat foods. These can be divided into 3 main groups: meats, dairy, and low-carb fruits and vegetables.
You can also add on other types of foods, like eggs, nuts, and keto baked foods, but the former three will make up the core of your diet.
To shop for balanced ketogenic meals, try this list for a week.
For a different week, just swap certain foods with other related foods. For example, in the place of spinach, buy kale, or in place of butter, try olive oil.
If you are ready to start your 2-month keto meal plan, why not start with this easy sample diet plan.
Calories: 2,290 kcal | Macros: 42.4 get carbs | 96.5 g protein | 192.5 g fat
|BREAKFAST||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Chia pudding with strawberries||Chia seeds||1/4 cup||224||0.7||7.7||17.7|
|Coconut milk||1 cup||445||6.4||4.6||48.1|
|Strawberries||1/2 cup, sliced||26||4.7||0.6||0.3|
|695||11.8 g||12.9 g||66.1 g|
|MORNING SNACK||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Black olives||Black olives||1 cup||157||6||1.1||14.7|
|157||6 g||1.1 g||14.7 g|
|LUNCH||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Butter-fried garlic shrimp with cauliflower rice and avocado||Shrimp||100g||99||0||24||0.3|
|Olive oil||2 tablespoons||115||1||1||0|
|Avocado||1/2 medium fruit||113||1.3||1.4||10.5|
|546||2.3 g||26.6 g||45.6 g|
|EVENING SNACK||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Plain Greek yogurt||Plain Greek yogurt||200g||194||8||18||10|
|194||8 g||18 g||10 g|
|DINNER||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Oven-roasted chicken breast and salad||Chicken breast||1/2 breast||138||0||28||5.6|
|Feta cheese||1 oz||75||1.1||4||6.1|
|260||5.1 g||34 g||12.5 g|
|DAILY TOTALS||2,290 cal||42.2 g net carbs||96.5 g protein||192.5 g fat|
|DESSERT (optional)||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Berries and cream||Mixed berries||1/2 cup||30||5.6||0.5||0.3|
|Monk fruit extract||to taste||0||0||0||0|
|438||9 g||3.9 g||43.6 g|
Are you still conflicted about whether this is the right diet for you? Keep reading as we answer some commonly asked questions.
Yes, you most certainly can lose weight using keto after 60 days. People lose weight in as little as a week on a low-carb diet. 60 days is plenty of time for you to see noticeable changes.
As long as you eat a healthy balanced diet and maintain a calorie deficit, you will lose a significant amount of weight. Aim to consistently lose 1-2 pounds per week.
Yes, you can.
Combining fasting with a low-carb diet is a great way to reach ketosis faster. It also helps with calorie intake which can be helpful if weight loss is your goal.
It is not unheard of for weight loss to slow down after some time on a diet. However, if you are not seeing any changes in your weight, it may be time to reexamine your plan. You may need to cut your calories further or adjust your fitness routine.
Lack of energy on keto especially after such a long time is usually a symptom of inadequate intake. Try increasing the amount of food you are eating.
If nothing changes, see your health provider to ensure nothing else is causing the low energy.
Keo flu should have resolved after such a long time, but it is possible for it to linger for longer.
If you are eating a healthy balanced ketogenic diet and drinking water throughout the day, see your doctor for a solution.
That depends on your goal. If you feel like your results after two months are adequate, you can transition back to a higher-carb diet.
However, to maintain your results, you have to stick to a healthy lifestyle for the long term. That lifestyle can still include keto if you choose.