Permitted types of fruit
- lemon (maximum ½ per day in unsweetened drinks)
- olives (5 per day)
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
Regular meals
- 5 times a day
- first meal within 1 hour of waking up
- 3-hourly intervals (approx.)
Keeping hydrated
- about 2-3 litres per day
- no sweetened drinks
Right food
- you will learn which types of food are good for you
- focus on the healthy cooking methods
How will your protein diet plan look like for:
Step 1
Your diet for Step 1Your daily diet should contain:
5 
protein portions
protein portions
up to 500g of permitted vegetables
healthy fatsKetoDiet 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.
- high in protein
- low in carbohydrates
- contain vitamins, minerals and omega-3 fatty acids or L-Arginine
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
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
- poppy (1 tablespoon)
- 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 2In 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 protein portions
protein portions
1 normal protein-rich meal up to 500g of permitted vegetables and selected types of fruit healthy fatsKetoDiet 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
- 3 hen eggs
- 200 g cottage cheese
- 75 g soft ripened cheese
- 50 g parmesan
- 75 g hard cheese (45% fat in dry matter)
- 200g Greek plain yoghurt (up to 5% fat)
- 100 g mozzarella
- 150 g skyr
- 150 g curd cheese (full fat)
- 200 g Greek style yoghurt
- 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
- lemon (max ½ per day)
- blueberries (100 g)
- 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
- poppy (1 tablespoon)
- 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 3In 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 protein portions
protein portions3 normal protein-rich meals up to 500g of permitted vegetables and selected types of fruit healthy fatsKetoDiet 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
- 3 hen eggs
- 200 g cottage cheese
- 75 g soft ripened cheese
- 50 g parmesan
- 75 g hard cheese (45% fat in dry matter)
- 200g Greek plain yoghurt (up to 5% fat)
- 100 g mozzarella
- 150 g skyr
- 150 g curd cheese (full fat)
- 200 g Greek style yoghurt
- 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.
- lemon (max ½ per day)
- blueberries
- 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
- poppy (1 tablespoon)
- 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.
