keto diet plan for weight loss

So you finally took the bull by the horn and decided to begin with the Keto diet. Now it is time to figure out a keto diet plan for weight loss. Weight loss is the main goal of the people who begin a keto diet. Like I said in my earlier post. KEEP IT SIMPLE! in the beginning I would not go into the whole counting calorie aspect of it yet, I never did.


It is well documented that breakfast is the most important meal of the day right? we will get back on this topic down the road.

When I started the Keto diet I had no meal plan, I just ate eggs and bacon for the next month (luckily I love eggs and bacon). You can change it up by making an omelet, scramble or even boiling and making a salad out of it.

If you want a fast piece of keto bread to go with your breakfast here is a fast recipe that will take only minutes:

  • 30 grams almond flour
  • 1 tbsp melted butter
  • 1 egg
  • 1/2 tsp baking powder
  • optional ( I use this to get rid of the eggy flavor) 1 tsp vanilla

mix everything together and microwave on high for 90 seconds, and presto keto bread. You could even be creative and add a spice get a desired taste. I like to put 1 to 2 tbsp a shredded mozzarella or cheddar cheese in the mixture, almost like a biscuit.

There are 3 to 4 ingredient pancakes with sugar free syrup, just make sure you lookout for the carb content, not everything that is sugar free is carb free.

There are a lot more of these recipes on pinterest, YouTube etc.


I love lunch, sometimes even more than dinner. I mostly eat lunch alone and therefore can get more creative without my wife telling me that she does not like this or that.

For lunch, I usually eat a hearty salad, sometimes with tuna, grilled chicken and even just plain ham from the deli.

Here is one of my favorite salads. And for all of you wondering I did not like salad that much before I was on keto. I would leave the greens on the side and eat the rice, potatoes and meat. After a couple of weeks I did begin to enjoy a salad here and there, and now I love it, my taste buds have totally changed.

For the salad recipe:

  • lettuce diced
  • half of tomato diced
  • two small heads of raw broccoli, cut
  • 1/4 cucumber
  • cheese (Gouda, mozzarella, Parmesan)
  • 1 boiled egg diced
  • bacon bits
  • a little of nuts, I like walnuts

and so you can put whatever low carb dressing that is available, I like just plain mayonnaise. You can add whatever meat to the salad.

Carry snacks at all times in the beginning

highly recommend bringing snacks with you to work or while visiting a friend or someone who is not on keto. You do not want to get hungry and have nothing to eat. Old impulses are still strong and you may grab what ever is in front of you in that moment.

I recommend nuts (no cashew or pistachio), cheese sticks, deli meat rolled with pickles, deviled eggs or even a can of sausages. Do this to avoid hampering your progress.


This is where I get most of my fats from. A big juicy steak on the grill rolled bacon with steamed vegetables and a dollop of sour cream. Grilled salmon, garlic shrimp, even grilled chicken legs try to eat the fattiest part of the meat. Don’t have time to cook every day? Make ahead meals: meatloaf, Lasagna, casserole it is endless. I will setup a list of recipes I use almost every week with no fancy herbs and spices.

Take it on day at a time

If you take the simple road you will get fat adapted quicker and will not give up that easy. Once you are fat adapted your hunger will substantially diminish making you less eager to eat all the time and you will almost see the fat on your body melt away in front of you.

Your friends and colleagues will become jealous. They will want to know what you are doing. They are hitting the gym relentlessly and not getting the results you are getting just by changing your diet. Remember weight loss is about 80% nutrition and 20% training.

I will continue to post more easy recipes I use weekly in the near future. But for now keep at it.

If you have any questions or concerns about starting the keto diet please leave me a comment and I will try to get back to you as soon as possible.



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