60-Day Keto Diet Meal Plan

Imge of 60-Day Keto Diet Meal Plan

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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.

 

What is a 60-day keto diet plan?

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:

  • Fat: 70-80%
  • Protein: 20%
  • Carbs: 5-10%

If you feel these macros are not achievable, you can try certain variations of the ketogenic diet like cyclical, lazy, and dirty keto.

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.

 

Benefits of a 60-day keto diet plan

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:

  • Reduced water weight. The body stores carbs as glycogen, which requires a significant amount of water. As these stores are depleted, your body lets go of that excess water.
  • Weight loss. As you cut out carbs, your body will get accustomed to burning fat for energy, which includes the fat stores in your body.
  • Improved lipid profile. A healthy ketogenic diet can improve your levels of cholesterol and triglycerides, which can lower your risk for heart disease.
  • Blood sugar control. Low-carb diets keep your blood sugar levels low, which may improve health and can reduce your risk for type 2 diabetes.
  • Cognitive function. Ketogenic diets have been shown to improve the health of the brain and improve functions like memory and attention.
  • Better sleep. A healthy lifestyle can help you achieve a regular sleep pattern by promoting relaxation in your body.

 

Drawbacks of a 60-day keto meal plan

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:

  • Headaches
  • Fatigue
  • Nausea
  • Vomiting
  • Insomnia

In addition to these you can also experience some other negative effects, like:

  • Constipation
  • Increased cholesterol
  • Reduced athletic capacity
  • Lack of food options at social events

 

How to do a 60-day keto meal plan successfully

  • Set reasonable goals. Having a goal can help give you motivation, especially on days when you feel like giving up. However, the goals should be attainable, otherwise, it will only lead to frustration when you don't reach them. 
  • Include goals that go beyond the scale. Better health is about more than just weight loss. Successfully cutting out or reducing your intake of unhealthy foods, cooking meals from whole ingredients, or adding exercise to your routine are all well worth celebrating.
  • Set your macros. Have an idea of what your macro amounts are. This will help you plan your meals better and track what you are eating.
  • Get an accountability buddy. This journey can feel lonely, especially at social events. Having a friend or partner with whom to do the diet can make a big difference.
  • Stock your home with keto-friendly foods to minimize the temptation to eat non-ketogenic foods.
  • Stay physically active to get the best out of your diet, especially if weight loss is your goal.
  • Get a ketone meter. At the start, measuring your ketone levels may be helpful to help you know when you have actually achieved ketosis.
  • Eat enough fruits and vegetables to help you meet your fiber, vitamin, and mineral needs.

 

GET A CUSTOM KETO PLAN


Foods to eat and avoid for 2 months on keto

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.


Grocery list for 60 days of ketogenic eating

To shop for balanced ketogenic meals, try this list for a week.

  • Chicken thighs
  • Turkey sausage
  • Salmon
  • Shrimp
  • White beans (small amounts)
  • Natural peanut butter
  • Almonds
  • Butter
  • Cheddar cheese
  • Broccoli
  • Spinach
  • Lemons
  • Watermelon
  • Frozen mixed berries

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.

 

Sample meals for a 60-day ketogenic plan

If you are ready to start your 2-month keto meal plan, why not start with this easy sample diet plan.

  • Breakfast: Chia pudding with strawberries
  • Morning snack: Black olives
  • Lunch: Butter-fried garlic shrimp with cauliflower rice and avocado
  • Evening snack: Plain Greek yogurt
  • Dinner: Oven-roasted chicken breast and salad
  • Dessert: Berries and cream

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
Calories Net Carbs Protein Fat            
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
Calories Net Carbs Protein Fat            
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
  Butter 2 tablespoons 204 0 0.2 22
  Olive oil 2 tablespoons 115 1 1 0
  Cauliflower rice 768 15 1 1 0
  Avocado 1/2 medium fruit 113 1.3 1.4 10.5
Calories Net Carbs Protein Fat            
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
Calories Net Carbs Protein Fat            
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
  Lettuce 2 cups 16 0.6 1.2 0.2
  Grape tomatoes 100g 31 3.4 0.8 0.6
  Feta cheese 1 oz 75 1.1 4 6.1
Calories Net Carbs Protein Fat            
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
  Cream 1 cup 408 3.4 3.4 43.3
  Monk fruit extract to taste 0 0 0 0
Calories Net Carbs Protein Fat            
438 9 g 3.9 g 43.6  g            


PERSONALIZE YOUR MEAL PLAN


FAQs about the 60-day keto diet meal plan

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.

You can lose up to 30 pounds after 2 months on a ketogenic diet. As long as you eat a healthy balanced diet and maintain a calorie deficit, you will lose a significant amount of weight.

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.

 

More ways to approach ketogenic diet plans