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What will I be eating on KetoDiet?

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.

Basic rules

header-jidlo.jpg

Regular meals

  • 5 times a day
  • first meal within 1 hour of waking up
  • 3-hourly intervals (approx.)
header-piti.jpg

Keeping hydrated

  • about 2-3 litres per day
  • no sweetened drinks
header-zelenina.jpg

Right food

  • you will learn which types of food are good for you
  • focus on the healthy cooking methods

What will make up your diet for:

Step 1 Step 2 Step 3 After the diet

Step 1

Your diet for Step 1
Your daily diet should contain:
5 logo-ketodiet.png protein portions
zeleny-box-zelenina.png up to 500g of permitted vegetables
zeleny-box-tuky.png healthy fats
Macronutrient daily allowance:
Carbohydrates: 35 g Protein: 90 g
Fats: 105 g (vegetable and animal – ideally 50 : 50)

KetoDiet meals - 5 times a day

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.

KetoDiet protein meals:

  1. high in protein
  2. low in carbohydrates
  3. contain vitamins, minerals and omega-3 fatty acids or L-Arginine

Please note:

  • The protein drink Matcha Tea should not be consumed more than once a day. Ideally, you should have it as a mid-morning snack. Make sure you don’t drink it on an empty stomach as it contains 100% organic green tea which can slightly lower your blood sugar levels.
  • If you choose jerky as one of your protein meals, make sure you complement it with a large portion of vegetables to provide your body with much needed fibre and vitamins.

Permitted types of vegetables

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.

  • artichoke
  • asparagus
  • aubergine
  • broccoli
  • Brussels sprouts
  • cabbage
  • cauliflower
  • celeriac
  • celery
  • chicory
  • courgette
  • cucumber
  • fennel
  • fresh mushrooms
  • garden cress
  • green beans
  • green leaf salad
  • chicory
  • lamb’s lettuce
  • leek
  • parsley root
  • pattypan squash
  • pepper green or light green
  • radish
  • rocket
  • sauerkraut (with no added sugar)
  • Savoy cabbage
  • soya sprouts (2 tablespoons/day)
  • spinach
  • white radish

Permitted types of fruit

  • ½ lemon (only slices in drinks, not juice)
  • olives (5 per day)

Healthy fats

Oils (up to 3 tablespoons)

  • pumpkin oil
  • coconut oil
  • olive oil
  • rapeseed oil
  • sunflower oil

Butter (1 tablespoon)

  • butter
  • clarified butter (ghee)
  • peanut butter
  • nut butter

Nuts (up to 25g)

  • almonds
  • hazelnuts
  • walnuts
  • cashew nuts
  • Brazil nuts

Seeds (2 tablespoons unless stated otherwise)

  • pumpkin seeds
  • chia seeds (1 tablespoon)
  • hemp seeds
  • linseed (crushed)
  • sunflower seeds
  • ¼ avocado

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).

What to use for seasoning

  • salt
  • wine vinegar (1 teaspoon)
  • balsamic vinegar (1 teaspoon)
  • mustard
  • soy sauce
  • spice (1 type)
  • 0.25l vegetable stock
  • 0.25l pure meat stock (any type of meat)
  • 0.25l pure fish stock
  • fresh herbs
  • dried garlic
  • fresh garlic (1 clove)
  • fresh ginger
  • alternative sweeteners (stevia, Xylitol, sucralose, etc.)
  • chicory syrup original (5% sugar)
  • Dutch cocoa

The indicated dose is per day.

A little bit extra

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.

How to cook your vegetables throughout your diet plan

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:

  • boiling,
  • steaming,
  • braising,
  • blanching (scalding or brief cooking in boiling water),
  • dry roasting,
  • grilling,
  • sautéing in a drop of high-quality oil (not too often).

You should avoid the following foods:

  • carrots
  • green peas
  • sweetcorn
  • pickled vegetables and mushrooms (in a pickle with added sugar)
  • fresh or dried fruits (unless stated otherwise for the particular step of the plan)
  • ketchup
  • mixed spice
  • seasoning powder and mixes
  • sweets
  • side dishes (dumplings, potatoes, pasta, polenta, rice, couscous, buckwheat, etc.)
  • bread and pastries
  • dairy products
  • fat (lard, margarine)
  • smoked meat products
  • chewing gum containing sugar
  • sugar (beet, palm, coconut, etc.)
  • crisps, crackers, salted pretzel sticks
  • syrup (agave, maple, corn, glucose, rice, date)
  • treacle, barley malt syrup

Keeping hydrated

  • plain water – a slice of lemon may be added, but not squeezed lemon juice
  • unsweetened mineral water – still or lightly carbonated
  • green tea
  • mild fruit tea – not from fresh or baked fruit
  • herbal tea
  • KetoDiet sugar-free syrups

2-3 litres per day in total.

Other drinks that are permitted but don’t count as part of your recommended daily fluid intake:

  • coffee
  • black tea
  • soup (up to 0.2l per day)
    • pure vegetable stock
    • pure fish stock
    • lean meat stock
  • dairy milk and non-dairy milk (up to 0.2l/day)
    • cow milk, goat milk, sheep milk
    • acidophilus milk
    • almond milk, cocoa milk, soy milk, sesame milk, cannabis milk, poppy milk

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.

You should avoid the following drinks:

  • energy drinks sweetened with sugar
  • juice
  • sweetened soft drinks
  • sweetened flavoured mineral water
  • CARO
  • chicory coffee
  • any alcoholic drinks

For a sample menu for Step 1 (as well as the other steps) go to Sample menus.

Step 2

Your diet for Step 2

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.

Your daily diet should contain:
4 logo-ketodiet.png protein portions
zeleny-box-bezna-jidla.png1 normal protein-rich meal
zeleny-box-zelenina.png up to 500g of permitted vegetables and selected types of fruit
zeleny-box-tuky.png healthy fats
Macronutrient daily allowance:
Carbohydrates: 50 g Protein: 90 g
Fats: 95 g (vegetable and animal – ideally 50 : 50)

KetoDiet meals - 4 times a day

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.

A normal protein-rich meal – 1 a day

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.

  • 100 g turkey or chicken meat
  • 100 g rabbit or game meat
  • 100 g lean beef
  • 100 g lean pork
  • 100 g veal
  • 100 g lamb or mutton meat
  • 100 g fresh fish (trout, salmon, Alaskan cod, tuna)
  • 100 g tuna in brine
  • 125 g tofu natural (white)
  • 50 g soya meat
  • 175 g seafood (mix)
  • 100 g chicken or beef liver
  • 100 g ham off the bone
  • 2 hen eggs
  • 200 g cottage cheese
  • 75 g soft ripened cheese
  • 50 g parmesan
  • 75 g hard cheese (45% fat in dry matter)
  • 150 g Greek style cheese
  • 100 g mozzarella
  • 150 g skyr
  • 150 g curd cheese (full fat)
  • 200 g Greek style yoghurt
  • natural yoghurt (add one more protein-rich meal to make up a full portion)
  • 100 g tempeh
  • 100 g seitan
  • 175 g Adler’s proteiner

Permitted types of vegetables

Make sure your daily diet includes plenty of permitted vegetables (up to 500g).

  • artichoke
  • asparagus
  • aubergine
  • broccoli
  • Brussels sprouts
  • cabbage
  • cauliflower
  • celeriac
  • celery
  • courgette
  • cucumber
  • fennel
  • fresh mushrooms
  • garden cress
  • green beans
  • green leaf salad
  • chicory
  • kohlrabi
  • lamb’s lettuce
  • leek
  • onion medium-sized white or red (up to 1/day)
  • parsley root
  • pattypan squash
  • pepper green or light green
  • pumpkin (100 g/day)
  • radish
  • red lentils (2 tablespoons/day)
  • rocket
  • sauerkraut (with no added sugar)
  • Savoy cabbage
  • soya sprouts (2 tablespoons/day)
  • spinach
  • tomato (up to 2/day)
  • white or red medium-sized onion (1)
  • white radish

Permitted types of fruit

  • ½ lemon (only slices in drinks, not juice)
  • blueberries (100 g)
  • desiccated coconut (1 tablespoon)
  • olives (5 per day)
  • pomelo (100 g)
  • raspberries (100 g)
  • strawberries (100 g)
  • water melon (100 g)
  • white currants (100 g)
  • white grapefruit (100 g)

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.

Healthy fats

Oils (up to 3 tablespoons)

  • pumpkin oil
  • coconut oil
  • olive oil
  • rapeseed oil
  • sunflower oil

Butter (1 tablespoon)

  • butter
  • clarified butter (ghee)
  • peanut butter
  • nut butter

Nuts (up to 25g)

  • almonds
  • hazelnuts
  • walnuts
  • cashew nuts
  • Brazil nuts

Seeds (2 tablespoons unless stated otherwise)

  • pumpkin seeds
  • chia seeds (1 tablespoon)
  • hemp seeds
  • linseed (crushed)
  • sunflower seeds
  • ¼ avocado

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).

What to use for seasoning

  • salt
  • wine vinegar (1 teaspoon)
  • balsamic vinegar (1 teaspoon)
  • mustard
  • soy sauce
  • spice (1 type)
  • 0.25 l vegetable stock
  • 0,25 l meat stock (from lean meat)
  • 0,25 l pure fish stock
  • fresh herbs
  • dried garlic
  • fresh garlic
  • fresh ginger
  • alternative sweeteners (stevia, Xylitol, sucralose, etc.)
  • chicory syrup original (5% sugar)
  • Dutch cocoa

The indicated dose is per day.

How to cook your vegetables

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:

  • boiling,
  • steaming,
  • braising,
  • blanching (scalding or brief cooking in boiling water),
  • dry roasting,
  • grilling,
  • sautéing in a drop of high-quality oil (only occasionally).

You should avoid the following foods:

  • carrots
  • green peas
  • sweetcorn
  • pickled vegetables and mushrooms (in a pickle with added sugar)
  • fresh or dried fruits (unless stated otherwise for the particular step of the plan)
  • ketchup
  • mixed spice
  • seasoning powder and mixes
  • sweets
  • side dishes (dumplings, potatoes, pasta, polenta, rice, couscous, buckwheat, etc.)
  • bread and pastries
  • dairy products
  • fat (lard, margarine)
  • smoked meat products
  • chewing gum containing sugar
  • sugar (beet, palm, coconut, etc.)
  • crisps, crackers, salted pretzel sticks
  • syrup (agave, maple, corn, glucose, rice, date)
  • treacle, barley malt syrup

TIP to make your slimming even more effective!

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.

Keeping hydrated

  • plain water – a slice of lemon may be added, but not squeezed lemon juice
  • unsweetened mineral water – still or lightly carbonated
  • green tea
  • mild fruit tea – not from fresh or baked fruit
  • herbal tea
  • KetoDiet sugar-free syrups

2-3 litres per day in total.

Other drinks that are permitted but don’t count as part of your recommended daily fluid intake:

  • coffee
  • black tea
  • soup (up to 0.2l per day)
    • pure vegetable stock
    • pure fish stock
    • lean meat stock
  • dairy milk and non-dairy milk (up to 0.2l/day)
    • cow milk, goat milk, sheep milk
    • acidophilus milk
    • almond milk, cocoa milk, soy milk, sesame milk, cannabis milk, poppy milk

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.

You should avoid the following drinks:

  • energy drinks sweetened with sugar
  • juice
  • sweetened soft drinks
  • sweetened flavoured mineral water
  • CARO
  • chicory coffee
  • any alcoholic drinks

For a sample menu for Step 2 (as well as the other steps) go to Sample menus.

Step 3

Your diet for Step 3

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.

Your daily diet should contain:
2 logo-ketodiet.png protein portions
zeleny-box-bezna-jidla.png3 normal protein-rich meals
zeleny-box-zelenina.png up to 500g of permitted vegetables and selected types of fruit
zeleny-box-tuky.png healthy fats
Macronutrient daily allowance:
Carbohydrates: 80 g Protein: 90 g
Fats: 95 g (vegetable and animal – ideally 50 : 50)

KetoDiet meals – 2 times a day

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.

A sample menu for Step 3 with 2 KetoDiet protein drinks

Breakfast
Protein
Carbohydrate
Fat
Cottage cheese (200 g)
18 g
12 g
5 g
Fruit (100 g)
0 g
20 g
1 g
Mixed nuts (50 g = 1 handful)
7,5 g
10 g
20 g
Snack
KetoDiet protein drink
17 g
1,5 g
3,5 g
Lunch
Meat (turkey, chicken, beef...), (100 g)
19 g
0 g
3,5 g
Mixed vegetables (250 g)
0 g
20 g
1 g
3 tablespoons of oil (30 ml, 27 g)
0 g
0 g
27 g
Snack
KetoDiet protein drink
17 g
1,5 g
3,5 g
Dinner
Omelette (2 eggs)
12 g
1 g
10 g
Mixed vegetables (250 g)
0 g
20 g
1 g
2 tablespoons of oil (20 ml, 18 g)
0 g
0 g
18 g
In total:
90,5 g
81 g
93,5 g

A sample menu for Step 3 with KetoDiet protein bars and croissants

Breakfast
Protein
Carbohydrate
Fat
Cottage cheese (200 g)
18 g
12 g
5 g
Seeds mix (25 g = 1 handful)
4 g
4 g
8 g
Mixed nuts (50 g = 1 handful)
3,5 g
6 g
12 g
Snack
2 KetoDiet protein bars
21 g
19 g
11,5 g
Lunch
Meat (turkey, chicken, beef...), (100 g)
19 g
0 g
3,5 g
Mixed vegetables (250 g)
0 g
20 g
1 g
2 tablespoons of oil (20 ml, 18 g)
0 g
0 g
18 g
Snack
2 KetoDiet protein croissants
15 g
8 g
20 g
Dinner
Omelette (2 eggs)
12 g
1 g
10 g
Mixed vegetables (250 g)
0 g
20 g
1 g
2 tablespoons of oil (20 ml, 18 g)
0 g
0 g
18 g
In total:
90,5 g
85 g
98 g

Normal protein-rich meals – 3 times a day

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.

  • 100 g turkey or chicken meat
  • 100 g rabbit or game meat
  • 100 g lean beef
  • 100 g lean pork
  • 100 g veal
  • 100 g lamb or mutton meat
  • 100 g fresh fish (trout, salmon, Alaskan cod, tuna)
  • 100 g tuna in brine
  • 125 g tofu natural (white)
  • 50 g soya meat
  • 175 g seafood (mix)
  • 100 g chicken or beef liver
  • 100 g ham off the bone
  • 2 hen eggs
  • 200 g cottage cheese
  • 75 g soft ripened cheese
  • 50 g parmesan
  • 75 g hard cheese (45% fat in dry matter)
  • 150 g Greek style cheese
  • 100 g mozzarella
  • 150 g skyr
  • 150 g curd cheese (full fat)
  • 200 g Greek style yoghurt
  • natural yoghurt (add one more protein-rich meal to make up a full portion)
  • 100 g tempeh
  • 100 g seitan
  • 175 g Adler’s proteiner

Permitted types of vegetables

Make sure your daily diet includes plenty of permitted vegetables (up to 500g).

  • artichoke
  • asparagus
  • aubergine
  • broccoli
  • Brussels sprouts
  • cabbage
  • cauliflower
  • celeriac
  • celery
  • courgette
  • cucumber
  • fennel
  • fresh mushrooms
  • garden cress
  • green beans
  • green leaf salad
  • chicory
  • kohlrabi
  • lamb’s lettuce
  • leek
  • onion medium-sized white or red (up to 1/day)
  • parsley root
  • pattypan squash
  • pepper green or light green
  • pumpkin (100 g/day)
  • radish
  • red lentils (2 tablespoons/day)
  • rocket
  • sauerkraut (with no added sugar)
  • Savoy cabbage
  • soya sprouts (2 tablespoons/day)
  • spinach
  • tomato (up to 2/day)
  • white or red medium-sized onion (1)
  • white radish

Permitted types of fruit

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.

  • ½ lemon (only slices in drinks)
  • blueberries
  • desiccated coconut (1 handful – 50g)
  • grapes
  • green apple
  • nectarines
  • olives (10 per day)
  • peaches
  • plums
  • pomelo
  • raspberries
  • strawberries
  • water melon
  • white currants
  • white grapefruit

Healthy fats

Oils (up to 3 tablespoons)

  • pumpkin oil
  • coconut oil
  • olive oil
  • rapeseed oil
  • sunflower oil

Butter (1 tablespoon)

  • butter
  • clarified butter (ghee)
  • peanut butter
  • nut butter

Nuts (up to 25g)

  • almonds
  • hazelnuts
  • walnuts
  • cashew nuts
  • Brazil nuts

Seeds (2 tablespoons unless stated otherwise)

  • pumpkin seeds
  • chia seeds (1 tablespoon)
  • hemp seeds
  • linseed (crushed)
  • sunflower seeds
  • ¼ avocado

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).

What to use for seasoning

  • salt
  • wine vinegar (1 teaspoon)
  • balsamic vinegar (1 teaspoon)
  • mustard
  • soy sauce
  • spice (1 type)
  • 0,25 l vegetable stock
  • 0,25 l meat stock (from lean meat)
  • 0,25 l pure fish stock
  • fresh herbs
  • dried garlic
  • fresh garlic
  • fresh ginger
  • alternative sweeteners (stevia, Xylitol, sucralose, etc.)
  • chicory syrup original (5% sugar)
  • Dutch cocoa

The indicated dose is per day.

How to cook your vegetables

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:

  • boiling,
  • steaming,
  • braising,
  • blanching (scalding or brief cooking in boiling water),
  • dry roasting,
  • grilling,
  • sautéing in a drop of high-quality oil (only occasionally).

You should avoid the following foods:

  • carrots
  • green peas
  • sweetcorn
  • pickled vegetables and mushrooms (in a pickle with added sugar)
  • fresh or dried fruits (unless stated otherwise for the particular step of the plan)
  • ketchup
  • mixed spice
  • seasoning powder and mixes
  • sweets
  • side dishes (dumplings, potatoes, pasta, polenta, rice, couscous, buckwheat, etc.)
  • bread and pastries
  • dairy products
  • fat (lard, margarine)
  • smoked meat products
  • chewing gum containing sugar
  • sugar (beet, palm, coconut, etc.)
  • crisps, crackers, salted pretzel sticks
  • syrup (agave, maple, corn, glucose, rice, date)
  • treacle, barley malt syrup

Keeping hydrated

  • plain water – a slice of lemon may be added, but not squeezed lemon juice
  • unsweetened mineral water – still or lightly carbonated
  • green tea
  • mild fruit tea – not from fresh or baked fruit
  • herbal tea
  • KetoDiet sugar-free syrups

2-3 litres per day in total.

Other drinks that are permitted but don’t count as part of your recommended daily fluid intake:

  • coffee
  • black tea
  • soup (up to 0.2l per day)
    • pure vegetable stock
    • pure fish stock
    • lean meat stock
  • dairy milk and non-dairy milk (up to 0.2l/day)
    • cow milk, goat milk, sheep milk
    • acidophilus milk
    • almond milk, cocoa milk, soy milk, sesame milk, cannabis milk, poppy milk

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.

You should avoid the following drinks:

  • energy drinks sweetened with sugar
  • juice
  • sweetened soft drinks
  • sweetened flavoured mineral water
  • CARO
  • chicory coffee
  • any alcoholic drinks

Carry on with regular exercise!

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.

After the diet

After the diet

Well done! You’ve made it! You have reached your goal that kept you going on your journey. As you have now got used to eating regularly, carry on with it. Your diet should still be regular and balanced. You should never reach the point where you feel really hungry. If you have been conscientious during your diet programme and kept a record of healthy recipes, they should keep you going for some time. If not, try some new recipes or find some inspiration in our Recipe section.

Your post-diet macronutrient daily allowance might look like this:

Carbohydrates:100 g
Protein:90 g
Fats:95 g

In order to have ‘something to hold onto’, you can follow the recommendations for Step 3 even after you have completed your diet plan. If you like the KetoDiet protein meals and drinks there is nothing stopping you from including them in your normal diet.

You can still have 1-2 protein products a day, even on a long-term basis. All you need to do is just add some protein-rich meals together with healthy fats, plenty of vegetables, fruit and complex carbohydrates.

Don’t be scared of carbohydrates

There’s no need to be afraid of carbohydrates once you have completed your diet plan. Just be careful with simple sugars. Make sure you dedicate some time to planning your meals and choosing the right ingredients. The amount of complex carbohydrates in your diet should be increased slowly and gradually so that your body has the chance to get used to them and learns how to process them. The optimum carbohydrate intake is very individual – you need to take into account your level of physical activity, gender, age, your previous eating habits etc.

Once you have completed your diet plan, make sure that the last carbohydrate side dish of the day is at lunchtime so that your body has sufficient time to burn the carbs. Also, be careful about their amount. During the imaginary Step 4, we recommend that you have about 50g of a cooked side dish a day, if you have potatoes or re lentils, you can eat even double the amout, up to 100g. Then steadily increase the number of side dishes.

Choose from the following side dishes:

  • basmati rice
  • beans
  • beluga lentils
  • bulgur
  • couscous
  • chickpeas
  • jacket potato
  • red lentils
  • semolina pasta

Recommended types of bread:

  • rye bread
  • spelt bread
  • wholemeal bread

For a sample menu after the diet (as well as the other steps) go to Sample menus.

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