Permitted types of fruit
- lemon (maximum ½ per day in unsweetened drinks)
- olives (5 per day)
No matter which KetoDiet plan you decide to follow, you will always be combining KetoDiet protein meals and drinks with permitted types of vegetables, selected types of fruit and healthy fats. In steps 2 and 3, you will be able to add normal protein-rich meals to KetoDiet products.
Every day you will have 5 KetoDiet protein meals or drinks. You can choose from a wide range of products: protein drinks of different flavours, omelettes, mash, soups, pasta, smoothies, puddings, pancakes, desserts, protein bars and many others.
It is important that your daily diet contains plenty of permitted vegetables (up to 500g). You can have them as a garnish, side dish or a separate snack whenever you fancy them. Please remember that vegetables are not to replace KetoDiet protein meals, they are actually a vital part of your diet.
It is recommended that you combine all 4 types of oil in the stated daily amounts. If you opt for just 2 types, make sure you double their amounts (e.g. 50g of nuts and 4 tablespoons of seeds, or 6 tablespoons of oil and ½ avocado).
The indicated dose is per day.
If you are feeling hungry, particularly at the beginning of your diet, you can make an exception and add extra 2 egg whites to your daily diet. You can add them to a protein omelette, soup or salad. You can also boost your slimming by KetoDiet L–CARNITINE. You can have it from day 1 of your diet in the recommended daily dose.
To make sure that the vegetables as well as other foods retain their nutrients, vitamins and minerals, it is important to pay attention to their preparation. We recommend the following methods:
2-3 litres per day in total.
Other drinks that are permitted but don’t count as part of your recommended daily fluid intake:
If you treat yourself to a cup of coffee or black tea, remember that these drinks dehydrate your body and therefore you should make up for them by drinking a glass of water.
For a sample menu for Step 1 (as well as the other steps) go to Sample menus.
In Step 2, you will combine 4 KetoDiet protein meals or drinks with 1 normal protein-rich meal which can be consumed at any time of the day (breakfast, mid-morning snack, lunch, afternoon snack, dinner). Just as in the previous step, your daily diet will contain up to 500g of permitted vegetables and plenty of healthy fats, but this time you will also be able to add selected types of fruit.
Even this stage of your diet plan can be totally hassle-free when it comes to choosing your KetoDiet meals. You can either go for the drink-only option where you will have 4 protein drinks of different flavours a day, or you can opt for a convenient, value-for-money pack for Step 2.
Alternatively, you can let your taste guide you and create your own diet. Simply choose from our wide range of protein drinks, smoothies, omelettes, mash, soups, puddings, pasta and other products. You can also reach for some jerky or protein crisps. But don’t forget to complement them with some fibre, mainly vegetables.
Make yourself a meal using one of the recommended types of food or in a combination to suit your taste.
The weight per portion of raw food.
Make sure your daily diet includes plenty of permitted vegetables (up to 500g).
If you decide to have some fruit in the permitted amount, make sure you reduce your vegetable intake by the same amount on that day. For example, if you have 50g blueberries with your breakfast and 50g grapefruit with your afternoon snack, your vegetable intake for that day will then be only 400g.
It is recommended that you combine all 4 types of oil in the stated daily amounts. If you opt for just 2 types, make sure you double their amounts (e.g. 50g of nuts and 4 tablespoons of seeds, or 6 tablespoons of oil and ½ avocado).
The indicated dose is per day.
To make sure that the vegetables as well as other foods retain their nutrients, vitamins and minerals, it is important to pay attention to their preparation. We recommend the following methods:
From Step 2, you should introduce regular physical activity into your life. Ideally, you should do some exercise for a minimum of 45 minutes at least twice a week. Brisk walking, cycling, roller skating or running all count as forms of physical activity. It is recommended that you combine aerobic and anaerobic types of exercise. The key is that you actually enjoy the exercise and that it becomes a regular and pleasant part of your new lifestyle.
2-3 litres per day in total.
Other drinks that are permitted but don’t count as part of your recommended daily fluid intake:
If you treat yourself to a cup of coffee or black tea, remember that these drinks dehydrate your body and therefore you should make up for them by drinking a glass of water.
For a sample menu for Step 2 (as well as the other steps) go to Sample menus.
In Step 3 of your diet plan, you will continue to work on maintaining your new weight and you will be slowly returning to a normal diet. Your carbohydrate intake will increase slightly, whilst the protein and fat intake will remain at the same level as it was in the previous step.
At this stage, you will combine just 2 KetoDiet protein meals or drinks with 3 normal protein-rich meals. Again, it is entirely up to you how you arrange the meals to make your daily menu (breakfast, mid-morning snack, lunch, afternoon snack, dinner). What is more important is that you eat regularly, roughly every 2-3 hours, and that you don’t skip the meals. In addition to the 5 meals, you will still be eating 500g of permitted vegetables a day as well as healthy fats and even a greater variety of selected types of fruit.
We don’t offer any convenient packs containing a fixed selection of meals for the final step of the diet plan. Instead, you simply choose 2 KetoDiet products for each day depending on your taste and preferences. The selection is wide: protein drinks, protein omelettes, protein pasta, protein soups, mash, puddings, bars, etc.
Just bear in mind that not all our protein meals and drinks are the same. To make things simpler, use their carbohydrate content as a reference point. For example, if you choose to have 2 protein drinks in one day, you will have consumed just 3g of carbohydrates. If, however, you go for 2 bars and 2 croissants, your carbohydrate intake increases to 27g. To get a better idea, please have a look at the values of our sample menus.
For 1 portion of your meal, use one of the recommended types of food or in a combination to suit your taste.
The weight per portion of raw food.
Make sure your daily diet includes plenty of permitted vegetables (up to 500g).
The list of permitted fruit gets longer in Step 3 of your diet plan. By consuming more fruit, your carbohydrate intake will be higher than in the previous step. Unless stated otherwise, you can have up to 100g of fruit a day. Just make sure that you reduce the amount of vegetables accordingly, e.g. if you have 100g of fruit, then your vegetable intake for that day will be only 400g.
It is recommended that you combine all 4 types of oil in the stated daily amounts. If you opt for just 2 types, make sure you double their amounts (e.g. 50g of nuts and 4 tablespoons of seeds, or 6 tablespoons of oil and ½ avocado).
The indicated dose is per day.
To make sure that the vegetables as well as other foods retain their nutrients, vitamins and minerals, it is important to pay attention to their preparation. We recommend the following methods:
2-3 litres per day in total.
Other drinks that are permitted but don’t count as part of your recommended daily fluid intake:
If you treat yourself to a cup of coffee or black tea, remember that these drinks dehydrate your body and therefore you should make up for them by drinking a glass of water.
Ideally, you should engage in physical activity for 45 minutes 3 times a week. Again, for the best results try to do a combination of aerobic and anaerobic exercise. You will soon discover how easy it is to incorporate sport into your new lifestyle and how physical activity can help you maintain your ideal weight long term.
For a sample menu for Step 3 (as well as the other steps) go to Sample menus.
The ketogenic diet is based on a high intake of fat, reasonable amount of protein and a limited amount of carbohydrates. And KetoDiet protein meals and drinks meet exactly these requirements. We have prepared a sample keto diet plan for you.
A high amount of protein (fish, lean meat, ham, cheese, eggs, curd cheese etc.), fat (nuts, seeds, cold-pressed oils, avocado), “green” vegetables (broccoli, zucchini, cucumber, salad rocket, kale etc.) is an essential part of the diet. It is necessary to reduce carbohydrates significantly! If you do not want to think about which foods are permitted on the keto diet, try out our diet plans.
Avoid food with a high amount of carbohydrates: cereals and their products (bakery products, pasta); rice, potatoes and their products (chips, croquettes); most fruits and their products (jams, compotes, dried fruits); sweet foods and confectionery, sugar-sweetened drinks; 100% fruit juices; alcohol; natural sweeteners (glucose, fructose, lactose, honey etc.).
The key is to get into the energy deficit (i.e. burn more energy than you consume). It is important to choose the appropriate form and size of this deficit. It must not be too high so that you do not lose too much muscle mass. One of the types of appropriate weight loss is the KetoDiet diet plan. In the course of the plan you know exactly how to put together your diet menu.
The time of day is not decisive for weight loss. What matters is the total daily energy intake. It is important what you eat during the day no matter if it is in the morning, afternoon or evening. You can combine the products as you like from our value-for-money packs regardless the time of day.
If you reach for one of the KetoDiet value-for-money packs you can choose from the pack for breakfast what you like. A protein drink, mash, pancake as well as soup if you prefer it in the morning. The advantage of the keto diet is that you can combine individual products as you like.
In order to protect muscle mass, consume after exercise a meal or drink with a high content of protein, ideally together with vitamins and minerals. Immediately after exercise, we recommend rather a protein drink since the digestive system is more subdued after physical activity.
There is no general advice on weight reduction from a specific local area. We distinguish two basic types of obesity – apple-shaped (fat is stored in the abdomen) and pear-shaped (fat is stored in the buttocks and thighs). If you know which category you fall into (our BMI calculator will help you), you will find out which area will be most difficult to lose weight from.
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