Low-Carb & Keto Diet Guide π₯π₯©
The low-carb and keto diets focus on reducing carbohydrates while increasing healthy fats and moderate protein intake. This helps the body switch from burning glucose (carbs) to burning fat for energy, a state called ketosis.
π₯ What’s the Difference?
πΉ Low-Carb Diet: 50–150g of carbs per day
πΉ Keto Diet: 20–50g of carbs per day (strictly limiting sugar & starch)
Both diets emphasize whole, unprocessed foods, but keto is more restrictive in carb intake.
π³ What to Eat on Low-Carb & Keto?
✅ Healthy Fats: Avocados, olive oil, coconut oil, grass-fed butter
✅ Protein: Meat, poultry, eggs, fish, tofu
✅ Low-Carb Vegetables: Spinach, kale, zucchini, cauliflower, broccoli
✅ Dairy: Cheese, Greek yogurt, heavy cream
✅ Nuts & Seeds: Almonds, walnuts, chia seeds, flaxseeds
✅ Berries (in moderation): Blueberries, raspberries, blackberries
✅ Beverages: Water, unsweetened tea, coffee, bone broth
❌ Avoid: Bread, pasta, rice, potatoes, sugary foods, processed snacks
π₯ Sample 7-Day Low-Carb/Keto Meal Plan
π Day 1
π³ Breakfast: Scrambled eggs with avocado & cheese
π₯ Lunch: Grilled chicken salad with olive oil dressing
π₯© Dinner: Salmon with roasted asparagus
π Day 2
π₯ Breakfast: Keto smoothie (spinach, coconut milk, protein powder)
π₯ Lunch: Turkey roll-ups with cheese & cucumber slices
π₯¦ Dinner: Steak with garlic butter & sautΓ©ed mushrooms
π Day 3
π³ Breakfast: Omelet with mushrooms & feta cheese
π₯ Lunch: Shrimp & avocado salad
π₯ Dinner: Grilled chicken with roasted Brussels sprouts
π Day 4
π₯ Breakfast: Hard-boiled eggs with nuts & cheese
π₯ Lunch: Cauliflower rice stir-fry with shrimp
π Dinner: Roast beef with zucchini noodles
π Day 5
π₯ Breakfast: Almond flour pancakes with butter
π₯ Lunch: Lettuce-wrapped burger with avocado
π₯¦ Dinner: Baked cod with roasted cauliflower
π Day 6
π₯ Breakfast: Greek yogurt with chia seeds & walnuts
π₯© Lunch: Chicken breast with spinach & olive oil
π₯ Dinner: Pork chops with sautΓ©ed green beans
π Day 7
π³ Breakfast: Scrambled eggs with sausage & cheese
π₯ Lunch: Tuna salad with olives & celery
π₯© Dinner: Ribeye steak with garlic butter & steamed broccoli
π₯ Low-Carb & Keto Tips for Success
✔ Drink more water π§
✔ Increase electrolytes (salt, magnesium, potassium)
✔ Track carbs carefully (use a food-tracking app)
✔ Don’t fear fats – they keep you full & satisfied
✔ Exercise regularly to boost fat burning