New to low carb and looking for keto diet menu plans to help you get started? Start with my 3 Day Keto Diet Kickstart, which answers a lot of Keto Newbie questions! Trying to bust through a plateau or lose those last few stubborn pounds? Try the 5 Day Keto Egg Fast Diet plan for even faster weight loss results!
Table of Contents
IBIH 5 Day Keto Soup Diet Meal Plan
Week 1 Squeaky Clean Keto Challenge
Week 2 – Squeaky Clean Keto Challenge
Week 3 – Squeaky Clean Keto Challenge
Week 4 – Squeaky Clean Keto Challenge
Week One – Keto Diet Menu Plan
Week Two Keto Diet Menu Plan
Week Three
Week Four
Week Five
Week Six
Week Seven
Week Eight
Week Nine
Week Ten
Week Eleven
Week Twelve
There is a lot of information out there on the ketogenic diet, and sometimes that abundance of information can be confusing!
Do you need to count macros?
What are macros anyway?!?
How many carbs can I eat on the Keto Diet?
What is keto flu?
How do you get enough electrolytes in your Keto Diet to avoid cramps and other keto flu symptoms?
How much water should you drink?
Is diet soda ok on keto?
What foods are keto approved?
Will I gain the weight back after keto?
Is the Keto Diet safe?
These are all keto related questions that a person looking into the ketogenic diet for the first time will have, and I’ve put together a comprehensive list of answers to these questions and more in my 3 Day Keto Kickstart Plan & Keto frequently asked questions linked to below.
If you’re new to keto I recommend starting there, and if you use that free Keto meal plan as written, I am confident that you will get into ketosis and be losing weight within 3 days of starting. I’m excited for you!!!!
Already in ketosis but not losing as quickly as you’d like, or stuck in a stall? The wildly popular and effective Keto Egg Fast Diet Meal Plan below has helped thousands of people lose up to 10 pounds in just five days – while eating delicious Fettuccini Alfredo, snickerdoodle crepes, and salted caramel custard! Be sure to join our IBIH Egg Fast Facebook Group to get support, encouragement, and have your questions answered by seasoned egg fasters!
If you like more veggies in your Keto Diet and are also concerned with a low calorie keto meal plan, then the IBIH 5 Day Keto Soup Diet may be for you! Featured in Woman’s Day magazine twice already, this Keto Soup Diet is is also Whole 30 friendly, so it’s super healthy and very effective. Be prepared for some detox symptoms, as this Keto Soup Diet Meal Plan does not include grains, dairy, sweeteners, or alcohol – which means it works very very well, but can cause headaches in the first couple of days. We have an exclusive Keto Soup Diet Facebook Group for this plan too – so feel free to join to get the support and help you need to succeed and tell everyone about your amazing results!
The most recent keto meal plan to hit the IBIH family is the SCKC or Squeaky Clean Keto Challenge! Highly effective, but more restrictive than most of my keto meal plans, this SCKC plan contains no dairy, nuts, sweeteners, alcohol, grains, or legumes.
Perfect for people suffering with inflammation, slow losers, or people with a lot of food intolerances, this Squeaky Clean Keto 30 day challenge (with 4 weeks of menu plans) has been taking the internet by storm!
We have a super supportive group of “squeakers” over on Facebook who love helping newbies with questions and cheering on everyone’s weight loss progress and Non Scale Victories (NSV’s). Join us over there and see the radical results the SCKC is having on so many people! And stay tuned for my new book Squeaky Clean Keto – which will include over 120 new SCKC and Whole 30 friendly recipes, and at least 4 weeks of new meal plans!
In this section you’ll find the original set of 12 weeks of FREE Keto Menu Plans that thousands and thousands of people have used to lose up to 50 pounds or more on the Keto Diet! Easy and delicious recipes, shopping lists and prep lists to make your transition into keto foolproof and effective!
You can use an app to input the data if you want to track your macros, but honestly if you’re following these keto menu plans closely you shouldn’t need to!
Week One – Keto Diet Menu Plan
Week Two Keto Diet Menu Plan
Week Three
Week Four
Week Five
Week Six
Week Seven
Week Eight
Week Nine
Week Ten
Week Eleven
Week Twelve
Join our community of “losers” today and subscribe free to IBIH newsletters to get notified when I post new keto recipes and updated keto diet menu plans!
Also head over to the IBIH Facebook page where the cool kids hang out – and you’ll get access to my daily Amazon freebies, health and fitnesstips, and other fun content I only post on Facebook!
Keto Diet App is free to download. The upgrade to Premium gives you access to voice input, free typing input, barcode scanning feature, live support, full recipe and insights library. Should you choose to upgrade to a Premium Membership, payment will be charged to your iTunes account at confirmation of purchase.
Depending on the precise keto diet you choose, carbs will make up 5–10%, fats 70–75%, and protein 15–20%. Examples of foods you can eat would be a mushroom omelette, chicken curry, yogurt, nuts, and seeds. It's best to get your carbs from fruits or low-carb vegetables.
Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.
On most typical keto diet plans, you would eat no more than 20-25 grams of net carbohydrates—that means the number of carbs you eat minus the amount of fiber/sugar alcohol you eat per day.
The best free weight loss apps on our list are Fooducate, Lose It!, and Zero. Each offers valuable features in their free versions: Fooducate provides a unique food grading system, helping users make choices that are healthier for them.
As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.
Many low carb alcohol options are available if you follow a keto diet. For instance, pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. You can drink them straight or combine them with low carb mixers for more flavor.
Proteins as well can cause insulin spikes when over-consumed. The only macronutrient that doesn't spike insulin is pure fat. For this reason, you need to be adhering to very specific fat/carb/protein ratios when following a Keto Diet.
Dirty keto diet is a type of ketogenic diet that is high in ultra processed foods (fast foods), artificial ingredients, and pre-packaged foods. Unlike traditional keto diet or clean keto, it has no regard for the quality of food consumed, as long as it fits into the dieter's daily macros.
What is the recommended keto macros ratio? We've already mentioned that the most common ratio for macronutrients during a ketogenic diet is 70% fats, 5% carbohydrates, and 25% protein. Some dietitians recommend increasing the proportion of fats even higher, to 75%, and cutting protein down to 20%.
Fasting for 12 hours is the fastest way to get into ketosis. 3 When you're initiating a very low-carbohydrate ketogenic diet, the fewer carbs you eat in the first 24 hours and the next few days, the more quickly your glycogen reserves will get depleted and the faster you'll get into ketosis.
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