When the ketogenic diet went mainstream, it went through some changes to accommodate all its new fans.
Those who did not see the need to track all three macros went with lazy keto. Those who love comfort food went with dirty keto, and those who felt like they could not rely on fats for energy during exercise chose the cyclical keto diet.
For this reason, simply saying you are on a ketogenic diet is not enough. Are you on the lazy, clean, dirty, or cyclical one?
Keep reading to find out what a strict ketogenic diet is, what it allows, what it doesn’t, and get a free sample meal plan.
A strict diet plan is simply the traditional ketogenic diet. Surprise!
On hearing the word "strict", you would probably think of an even more restrictive way of eating than the regular keto. However, this could not be further from the truth.
The regular ketogenic diet can also be referred to as strict keto because, in comparison to diets like lazy or dirty keto, it is strict.
On this plan, your macro distribution will be as follows:
On any given day, your net carb intake should not exceed 20 to 50 g.
The diet does not restrict the number of calories you need to eat. If you are looking to maintain weight, you need to eat as many calories as you burn. If you want to lose weight, then you need to eat fewer calories than you burn.
By definition, this diet is a strict one. For this reason, its biggest downside is how restrictive it is. This can result in inconveniences such as:
To stay on track, you are going to need to master some tips and tricks. Here are some recommendations to increase your odds of success:
On a ketogenic diet, you are going to have a set of foods to eat and avoid. You will want to avoid most high-carb foods and ultra-processed foods. Such foods include:
Instead, you are going to eat high-fat moderate foods. More importantly, you should eat whole foods that are minimally processed. Foods you can eat on a ketogenic diet include:
Not everything is black or white. It’s good to also incorporate nutritious foods that aren’t especially low-carb. You just have to be careful to determine the correct portion size so that you can stay within your daily limits. Foods to eat sometimes in smaller quantities include:
We mentioned before how important it is for you to surround yourself with foods that support your goals. This process will involve some shopping. Here is a list of foods you can shop for at your store.
Strict does not mean no fun! Check out this sample daily meal plan to see how easy this way of eating can be.
Calories: 2,601 | Macros: Net carbs: 24.5 g net carbs, 190 g protein, and 187.6 g fat.
|BREAKFAST||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Eggs, bacon, and avocado||Eggs||2||144||0||12.2||10|
|Avocado||1/2 medium avocado||113||1.3||1.3||10.5|
|MORNING SNACK||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Greek yogurt||Greek yogurt||100g||97||4||9||5|
|Almonds||1/4 cup, whole||207||7.7||7.6||17.9|
|LUNCH||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Burger patty in lettuce wrap||Ground beef||150g||320||0||28||23|
|Olive oil||3 tablespoons||345||0||0||38.4|
|EVENING SNACK||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Strawberries||Strawberries||1 cup, whole||196||8.2||1||0.4|
|DINNER||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Salmon and arugula||Salmon||1 small fillet (170g)||272||0.2||43.9||9.4|
|Olive oil||2 tablespoons||230||0||0||25.6|
|DAILY TOTALS||2,027cal||23.4g net carbs||110.2g protein||145.5g fat|
Have more questions on the subject? Keep reading as we answer some of them below.
The recommended daily intake of calories is around 2,000 for women and 2,500 for men. However, the number of calories to aim for depends on your personal situation, including things like your age, gender, weight goals, and how much you exercise. If you want to lose weight, it’s important to have a caloric deficit, so you’re eating less calories than you would need to maintain your body weight.
Remember that it’s not just a numbers game. The quality of your food is also important for any healthy diet.
On a strict ketogenic diet, you can lose up to 10 lbs in the first month. On average, people lose about 5 to 10 lbs in the first month.
No ketogenic diet is easy. You can only eat a very low amount of carbohydrates, which most people are not used to. The strict version also limits ultra-processed foods, so you'll spend more time preparing your own meals from whole ingredients. Following this style of eating requires motivation and planning.
Yes, you can.
Bacon is high-fat, moderate-protein, and low-carb, the perfect ketogenic food. However, bacon should not be a staple in your eating plan because it is highly processed. Opt for whole cuts of meat, like pork chops, chicken, or steak.
You can eat 20 to 50 g of net carbs per day on a strict ketogenic diet. The exact amount is different for each person.
Yes, you can. Combining intermittent fasting with low-carb is especially effective for those looking to lose weight.
Take a look at some of the other options for a low-carb lifestyle: