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Sample ketogenic diet plan without calorie restriction and dairy

by (1453)
Updated about 20 hours ago
Created August 22, 2011 at 7:37 PM

I am trying a ketogenic diet at the moment but it seems I eat too much protein.

I down to 0-20 grams of carbs per day but it is difficult to track the protein intake. I avoid dairy, so getting sufficient fat is not that easy.

One day I tried cream and butter and it seems this helped me to get into it, at least I noticed the special breath. But that's not the way to go for me. Especially because there is no high quality raw milk available here. Besides that I overeat on dairy.

Can anyone provide a simple diet plan for one day, the only foods being meat, offal, fish, eggs, vegetables and paleo friendly oils (coconut, ghee, olive, lard)?

It shouldn't be calorie restricted since I don't have any excess body fat and actually try go gain weight.

  • 80% have to be fats
  • 20% proteins & carbs (roughly)

  • MCT oils produces ketone bodies without any adaption period so I guess coconut oill, milk, flour and cream should be included in vast amounts?

May it be beneficial to begin with a 3 day bone broth fast including fatty meat?

However, the basic question is how I get the protein out, which is really difficult when eating mainly meat and fish so I would really appreciate it if I know what exactly to eat for breakfast and dinner.

Maybe it also helps others who have difficulties with getting into ketosis and are searching for a simple daily meal plan at the beginning.

For those interested: I found this question, where the same is discussed but without excluding dairy.

Thanks!

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2626 · June 16, 2013 at 5:10 PM

Your doctor was being metaphorical. The medium chain triglycerides in coconut oil are like carbohydrate in that your body finds it easy to burn them for immediate energy. But the way it burns them is actually by converting them into ketones, just like you want. Also note that this is a very old question, and new answers aren't likely to be seen by many people. You're more likely to get answers to your questions if you post a new question (use the "ask question" link in the upper right).

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1453 · August 31, 2011 at 1:42 PM

and reduce the berries if you do the latter.

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1453 · August 31, 2011 at 1:26 PM

Yes. As long as you consume enough coconut milk and only around 10-30% carbohydrates from berries. This leads to protein-deficiency in the long-term, so I won't do that for more than a few days or just add some protein to the diet, for example some eggs, innards or muscle meat for dinner.

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1453 · August 23, 2011 at 11:09 AM

Forgot to add, sometimes it is even more meat, up to 400 gram.

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1453 · August 23, 2011 at 11:09 AM

Ketosis is a state which is highly beneficial for neurological problems. There are some clinical trials which suspect migraines are in fact hypoglycemic headaches so I try to heal them this way. Eating paleo with a low GL already helped a lot. In the morning I often eat like 200-300 gram of meat/offfal/fish with some vegetables and oil. Than I am satisfied until evening and I have 200-300 gram meat again with vegetables or salad with oil.

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1453 · August 23, 2011 at 11:05 AM

Shari, it is for healing migraines. RobS, I don't count my calories. I eat till satiety. I think I might consume around 2500-3000 calories. Yes, it is 80% fat by calories. I always thought the ratios in clinical trials were caloric. But 80% fat by calories should be enough. Body weight is 60 kg so my protein intake shouldn't exceed 50-80 gram.

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1453 · August 23, 2011 at 11:02 AM

I just tried the pancakes but I suspect without real coconut flour (not only flakes) it was designed to fail. But I had a delicious scramble with blueberries and cinnamon.

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1453 · August 23, 2011 at 11:01 AM

I just treid the pancakes but I suspect without real coconut flour (not only flakes) it was designed to fail.

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4883 · August 22, 2011 at 9:42 PM

More information is needed to calculate a ketogenic diet. First, what's your body weight? (Minimum protein requirement is a function of body weight.) Second, how many calories per day do you normally eat? (The more calories per body weight you normally eat, the more carbs you can include.) Third, do you want 80% and 20% by calories or by gram measurements? If you got those numbers from the 4-to-1 ratio used in clinical ketogenic diets, they are gram measurements.

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24271 · August 22, 2011 at 9:30 PM

Can you explain why keto if you want to gain? What are you other goals?

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1453 · August 22, 2011 at 7:49 PM

I am ashamed of myself. The Thread does exist: http://paleohacks.com/questions/25644/iso-examples-of-ketogenic-food-intake

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8 Answers

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688 · August 22, 2011 at 9:10 PM

I eat a TON of coconut products. For example, for breakfast today i made these coconut fry cakes made with coconut flour, desiccated coconut, coconut milk, and two eggs. I then pan fried them in coconut oil. They were delicious and tasted sort of like SAD pancakes.

Often for a snack I'll mix two tablespoons of coconut butter, a tablespoon of cocoa powder, a tablespoon of ghee, two tablespoons of desiccated coconut, and a splash of coconut milk in a cup. Then I'll microwave it and it becomes this delicious fat-bomb concoction. It's a ton of calories, but very filling.

My carbs tend to be a little higher, but a lot of them are coming from fiber. I was also struggling with getting in enough fat when I was eating a lot of meat. My protein was way too high. While it may be a little more sugar in these coconut products, I think the benefits of all of the MCT and saturated fat outweigh the slight increase in carbs.

My diet basically consists of zero plant material EXCEPT coconut products and the occasional tablespoon of cocoa powder for variety. When I do eat meat, I try to eat fatty meat like bacon or ground beef. Today my fat percentage was at 77%, which is pretty close.

Hope this helps!

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1453 · August 23, 2011 at 11:02 AM

I just tried the pancakes but I suspect without real coconut flour (not only flakes) it was designed to fail. But I had a delicious scramble with blueberries and cinnamon.

Ec7cb2a7a68655954a01f03e95be1383
1453 · August 23, 2011 at 11:01 AM

I just treid the pancakes but I suspect without real coconut flour (not only flakes) it was designed to fail.

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410 · August 22, 2011 at 9:12 PM

First I'm going to answer a question with a question if I may. Why do you want to be in ketosis especially if you want to gain weight?

Right now I'm eating keto-style because I do need to lose fat. I find it much easier to use heavy cream, butter and ghee but when I don't I use coconut milk, at least half a can a day, in a two or three cups of chai. I eat one meal a day with a small serving of meat, liver, fish or eggs and veggies (broccoli, spinach, asparagus.) I make mayonnaise and use it liberally to get more fat in.

If I can't drink most of the fat, I can't manage to eat enough.

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1453 · August 23, 2011 at 11:09 AM

Ketosis is a state which is highly beneficial for neurological problems. There are some clinical trials which suspect migraines are in fact hypoglycemic headaches so I try to heal them this way. Eating paleo with a low GL already helped a lot. In the morning I often eat like 200-300 gram of meat/offfal/fish with some vegetables and oil. Than I am satisfied until evening and I have 200-300 gram meat again with vegetables or salad with oil.

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1453 · August 23, 2011 at 11:09 AM

Forgot to add, sometimes it is even more meat, up to 400 gram.

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10 · September 07, 2011 at 2:39 PM

I have found that avacado slices with a hamburger patty topped with a slice of cheddar cheese is the quickest way to get into Ketosis. It is the perfect balance of fat (avacado) to protein (ground beef) Breakfast consists of scrambled eggs, bacon and slice of avacado. Basically any protein in reasonable amounts and avacodo will work. You can also use many different cheeses as snacks. I drink only water and diet green tea. Dr. Atkins book "a new diet revolution" supplies many receipes and sample menues.

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5 · August 23, 2013 at 2:37 PM

Can I still have smoothies in the morning with berries and bananas (both high in carbs)Also can I have dairy? High in carbs no? And when you say coconut milk are you talking about the milk alternative in the milk section by the almond/rice milk? Any suggestions for books/references? I am doing kerogen if for health reasons.

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118 · June 15, 2013 at 9:29 PM

Kathy stated this above and brings my point. Coconut products are a great source of fat, mct's, lauric acid, etc, BUT it's important not always eat the same source of fat, or rely heavily solely on one. I rotate avocado, olive, and coconut, (all fruits interestingly!), plus your regular suspects from meats, and a little cheese. Some mornings may be a shake (with coconut), some mornings eggs and avocado, others, salmon on a bed of leaves and olive oil. I also find the enzymes plant leaves bring to the table facilitate the absorption and stabilization of the Ketogenic state mentally and physically. I guess my point is, don't be too vigilant about about 80% fat and dismiss protein, but vary the fat.

These are my thoughts, and experiments on myself and clients over the past 8 yrs.

-Billy

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40 · June 15, 2013 at 7:29 PM

my doctor told me coconut fat is burned as a carbohydrate. When I had gall bladder attacks coconut was not a trigger etc.. I don't understand it all but anyone know why coconut fat is ok on ketogenic diet?/ trying to find out

72cf727474b8bf815fdc505e58cadfea
2626 · June 16, 2013 at 5:10 PM

Your doctor was being metaphorical. The medium chain triglycerides in coconut oil are like carbohydrate in that your body finds it easy to burn them for immediate energy. But the way it burns them is actually by converting them into ketones, just like you want. Also note that this is a very old question, and new answers aren't likely to be seen by many people. You're more likely to get answers to your questions if you post a new question (use the "ask question" link in the upper right).

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15 · August 31, 2011 at 12:56 PM

Can i get into ketosis without protein, only consuming coconut milk and berries? (sorry to be asking this question here, but i made a topic about it, which doesn't appear anywehere..idk)

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1453 · August 31, 2011 at 1:42 PM

and reduce the berries if you do the latter.

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1453 · August 31, 2011 at 1:26 PM

Yes. As long as you consume enough coconut milk and only around 10-30% carbohydrates from berries. This leads to protein-deficiency in the long-term, so I won't do that for more than a few days or just add some protein to the diet, for example some eggs, innards or muscle meat for dinner.

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3904 · August 23, 2011 at 9:46 AM

What kind of weight are you trying to gain? Fat or muscle? Eating more carbs will put more weight on you, but it will be fat. It wasn't clear if that was the kind of weight you want to gain. If you are trying to put on muscle, I would think you probably need more protein than you are currently consuming.

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