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.