Keto Diet Plan

by | Jul 13, 2022 | Nutrition | 0 comments

Sometimes you do all the right things, eat the “right” foods, and do the “right” exercises, but nothing happens. Those pockets of fat are called stubborn for a reason, and you certainly don’t appreciate their attitude.

If you’re looking for a way to feel your best and ditch the dad bod, all while fueling your body and giving yourself the energy you need, then you’re in the right place. Perhaps what you’ve been searching for this whole time was the keto diet plan.

But how do you go about starting the keto diet? There’s a lot of confusing stuff circling the web in relation to it, and plenty of misinformation to boot. We’re here to debunk that and give you a running start (without necessarily having to do any running).

Let’s look at the diet plan that’s going to tell that stubborn fat to take a hike.

What Does Keto Mean?

Basically, a keto diet, or ketogenic diet, is all geared around a low-carb, high-fat way of eating. This is great for weight loss but studies show it can also seriously help with some health conditions like obesity and diabetes. It’s especially great if you want to lose excess body fat without feeling like you need to eat your entire fridge.

The primary aim is to cut back on carb intake and replace the fuel they give with fat. When you eat fewer carb foods, your body will instinctively turn to fat for fuel. This puts your body into a state of ketosis, which is a metabolic, fat-burning state. Sounds counter-intuitive, right? Eat more fat to burn more fat?

Thing is, it works. If you’re doing it properly and have a physical activity plan in place. It’s all about eating the right fats (not saturated fats), and the right foods. But we’ll get into that in a second. For now, let’s look at how keto works and how you get there.

Achieving Ketosis

We have to go through some of the scientific stuff first, so everything makes sense. But it will not be boring, scout’s honor. For all intents and purposes, carbs fuel the body. They make glucose, which gets stored in the liver and released as needed. Once the body runs out of carbs, your liver’s going to kick into gear, making glucose from other things.

These can be anything from amino acids, lactate, and glycerol. These come together to start a process called gluconeogenesis (now that’s a mouthful), but it’s just not enough to keep the hungry brain satisfied. That’s where ketosis comes in. It can provide alternative energy for your body and brain.

Some of the other health benefits may:

  • Potentially reduce seizures
  • Improve brain function
  • Improve heart function
  • Improve skin quality
  • Lower blood pressure
  • Support weight loss

When you restrict the amount of glucose and insulin your body takes in, it revs up the production of ketones. Once your blood reaches a certain ketone level, you’re essentially in nutritional ketosis. In other words, the fat-burning state. But how do you get there? Well, you have to eat the right stuff.

What to Eat on a Keto Diet Plan

So the keto diet focuses mainly on fat and protein, with reductions or complete limitations on carbs like rice, wheat, and sugar. You do still need these to function, though, so aim for around 20-50 grams per day. In the first week or so, however, try and cut them out completely.

And, if you need a little extra help figuring out how to eat healthier when dining out, check out some of our advice here.


Meat is obviously perfect for keto since you can often choose fattier versions over lean cuts. Plus you can indulge in more red meats, though let’s watch out for that. The heart still needs some love. That being said, you enjoy all sorts of meat cuts, as well as cold cuts and deli meats.

Just be sure you’re choosing meats that have no starches, breading or added sugars. These are some of your options:

  • Beef
  • Game
  • Lamb
  • Pork
  • Extra-firm tofu
  • Organ meats
  • Deli meats
  • Sausages (grain-free)
  • Poultry

Fish and Seafood

Pretty much all shellfish and fish options are totally keto-friendly. Just make sure you’re choosing fish that doesn’t have any breading or batters (it’s worth saying, okay?). But go ham on the fatty fishes like salmon, sardines, herring, and mackerel, and enjoy some of the more mild white fishes like halibut and trout.

Here are some other ideas:

  • Anchovies
  • Lobster
  • Fish of all kinds
  • Squid
  • Shrimp
  • Crab


Vegetables are going to play an important part in your plate arrangement since they’re going to bring in necessary nutrients. Eat as much as you’d like of leafy greens (sorry, not sorry), crunchy salad veggies, and veggie/fruits like avocado. Basically, if you’re unsure, consider where the vegetable grows.

Is it above ground? Great, you’re on the right track. Did you know it’s also totally possible to go keto on a vegetarian diet?

  • Broccoli
  • Zucchini
  • Spinach
  • Cauliflower
  • Green beans
  • Brussel sprouts
  • Kale
  • Asparagus
  • Cabbage
  • Bell pepper


Okay so fruits are good for you, right? Well, yeah, in small amounts. Thing is, lots of fruits have high sugar contents, so you need to be wary of them, otherwise, they’ll send you straight out of ketosis. You can definitely enjoy them, just in moderation, alright?

Go for tart fruits, like berries and citrus. And if you have a sweet craving, try fresh berries with real, full-fat whipped cream and a few shavings of dark chocolate. Talk about a lush dessert. Here are some of the other fruit options you can choose from:

  • Coconuts
  • Lemons
  • Limes
  • Blackberries
  • Raspberries
  • Strawberries
  • Melons


You can absolutely include cheese, cream, and butter in your keto diet. In fact, it’s encouraged. Just as long as you’re not choosing low-fat versions packed with sugar. Greek yogurt is a great choice since it’s also rich in protein. But try avoiding drinking straight milk, since the sugars can add up real quick.

Seeds and Nuts

Nuts and seeds can be low in carbs. Let’s start there. But let’s also preface this by saying that some nuts are higher in carbs than others, like cashews. That doesn’t mean you can’t enjoy them, but consider other nutty options and seeds if you’re feeling nibbly.

Try things like:

  • Sunflower seeds
  • Pumpkin seeds
  • Almonds
  • Brazil nuts
  • Peanuts
  • Pecans
  • Walnuts
  • Pine nuts

Healthy Fats and Sauces

So by now, you should understand that fat is not to be feared. It not only helps you feel fuller for longer, but it can make a tasty accompaniment to plenty of meals and snacks. Most of your fat should come from meat, fish, poultry, and eggs, but you can cook with olive oil, or coconut oils, and top your veggies with cheeses and add dressings to your salad.

Try rich sauces like hollandaise and bearnaise, mayo, and garlic butter. Just be mindful. Everything in moderation, and all that.

What to Avoid

Total carbs. Need we say more? Actually yes, there is more to say about this, sorry to disappoint. Obviously, you want to avoid sugary foods. That means no sodas, sports drinks, cookies, cakes, ice cream, breakfast cereals, or candy. And, as we mentioned, some fruits have to go too. Mangoes, bananas, and grapes all have an entire day’s worth of carbs in them!

Also, don’t be fooled by the healthy-sounding names, plenty of natural sweeteners, like honey, agave, and maple syrup, or just other kinds of sugar. You’ll also want to steer clear of starches, including whole grains. This means no bread, oatmeal, pasta, and brown rice.

Oh, and try to avoid starchy vegetables.

That being said, there are plenty of keto versions of things like bread, “rice,” porridge, and “pasta.” Many of them use psyllium fiber, which is really low carb, though it’s tricky to work with. You know what they say, though, practice makes perfect. And a watched loaf will never rise. Or is it paint?

Anyway, on to meal plans.

Typical Keto Meal Plans

It can definitely be overwhelming starting with any new diet journey, but following recipes and a meal plan can definitely make it easier. You don’t have to do any kind of meal prep, but this can also significantly cut down on your chances of making a sneaky run to McD’s or Burger King.


Breakfast always seems tough, right? We’re so used to stacks of pancakes, buttered toast, and loaded cereals that it’s hard to think outside of the box for the first meal of the day. Not to worry, once you step out of that carb-heavy comfort zone, you’ll find there are plenty of flavorful options.

Here are just a few examples:

  • Bacon egg cups
  • Mushroom baked eggs
  • Breakfast sausage scramble
  • Egg crepes with avo
  • Lemon kale bake
  • Grain-free granola
  • Golden keto pancakes


Lunch options don’t have to be limited to sandwiches. How about tasty salads (not the rabbit food kind), wraps made of cabbage and lettuce, and soups and Buddha bowls? Lunch is easily one of the most important meals of the day. On top of breakfast… and probably dinner.

But seriously, lunch bridges the gap. It’s when you’re really needing the fuel to make it through the rest of your day, so make good decisions and give your body what it needs. Try some of these ideas:

  • Pork egg roll (in a bowl)
  • Keto chicken tenders
  • Avo egg salad
  • Tuna salad
  • Broccoli and cheddar soup
  • Lime chicken chowder
  • Chimichurri and steak salad
  • Chicken lettuce wraps


Dinner is something we look forward to, right? The surge of energy from lunch is wearing off and the old tum is grumbling. But what to have? You’ve likely had enough of eggs and wraps, so let’s look at some more interesting options to give you some ideas:

  • Sausage and kale ‘fasagna’ (fake lasagna)
  • Sesame chicken
  • Portobello burgers
  • Slow cooker butter chicken
  • Steak kebabs
  • Chicken stir fry
  • Tofu and eggplant
  • Creamed spinach and chorizo scallops
  • Browned butter salmon with avo salsa
  • Cod in skillet

Snacks and Treats

Ah, snacks and treats. The real bugbear of any effective diet plan. It’s important to stay fueled up during the day, but excessive snacking can make a wreck of all your hard work. As we’ve said (more than once now), stick to nutritious and filling snacks and keep it all in moderation.

Here are some ideas:

  • Cucumber and salmon roll-ups
  • Cauliflower breadsticks
  • White choc fat bombs
  • BLT cups
  • Keto brownies
  • Baked avocado fries
  • Peanut butter cookies
  • Cashew butter bombs

Keto Side Effects

There are definitely some things to keep in mind when partaking in a high fat diet. For most adults taking part in keto, some of the most common side effects can include constipation, increased levels of cholesterol, and the dreaded keto flu. This so-called ailment will typically appear around 2-7 days after you’ve entered ketosis for the first time.

It doesn’t stick around though, so don’t worry. You may, however, experience headaches, brain fog, nausea, irritability, and difficulty sleeping. Though there isn’t much scientific study to back it up, hundreds of thousands of articles online talk about keto flu.

It’s a common phenomenon. Which, luckily, means you won’t be alone. To get through it, make sure you’re drinking plenty of water, eat more colorful veggies, and don’t fall for the supplemental scams. You will get through it. You don’t need to go out and buy expensive supplements to get through this rough patch. Because, at the end of the day, that’s all it is.

Precautions to Consider

As with all diet changes and major disruptions to your lifestyle, there are some precautions you need to consider. If you’re pregnant or nursing, have an existing liver condition, or have had your gallbladder removed, steer clear.

You can check out some of the other precautions here and be sure to consult your doctor if you have any concerns.

Dad Bod Be Gone With Keto

So we know that the dad bod doesn’t have to stick around. And, we also know that eating keto doesn’t have to be all meats and veggies. There’s a ton of variety and with the right level of dedication and planning, it’s an achievable and sustainable diet.

Not only can you burn fat, but you’ll feel more refreshed and clear-minded than ever before. Embracing the keto diet plan doesn’t have to be “a whole thing.” Especially when you have the right support. Contact us at Dad Bod Bootcamp to start your journey and lose that tum. For good.


Submit a Comment

Your email address will not be published. Required fields are marked *

Related Articles