How Many Meals A Day On Keto Diet

Resistance Training Increases Your Protein Requirements

KETOGENIC DIET: How many meals do you eat a day on keto?

People who engage in weight lifting, other forms of resistance training, and endurance-type exercise likely need more protein than people of the same height and weight who are sedentary.20

If you perform strength training, aim for a protein intake at or near the top of your range, especially if your goal is gaining muscle. A total protein intake of up to about 1.6 g/kg/day may help increase muscle mass.21

However, keep in mind that even with rigorous training, there is a limit to how quickly you can increase muscle mass, regardless of how much protein you consume.

Keto For Your Fitness Level

The keto diet is one of the most popular low-carb diets on the market today, and for a good reason. It promotes weight loss while maintaining a healthy level of essential vitamins and nutrients in your body.

People who have tried this diet report significant changes in their energy levels and alertness throughout the day.

One of the best things about this diet is adjusting it to your body type and level of physical fitness. For example, you should eat more when you exercise than when you do not perform any physical activity.

Eating Frequency And Hunger

The keto diet is a high-fat diet, which can help decrease or eliminate the feeling of hunger. This may be because your body will start burning fat for fuel rather than carbohydrates when you begin following this plan.

One of the main reasons that people fail at this or any other diet is due to hunger. Eating regular meals throughout the day can help prevent these feelings and increase your chances of success, especially when you are first starting.

If you find it difficult to stick with this meal frequency, then focus on increasing the size of your keto snacks. Once you get used to the program, then try decreasing your meal frequency by having three keto meals and one or two snacks in between.

Its best to start out with a few smaller snacks throughout the day rather than one larger meal to not feel as hungry later on. If this happens, it can be challenging for you to stick with the keto diet over a long time.

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What Is Speed Keto

Speed Keto is a means of achieving faster ketosis and was created by Harlan Kilstein, who is not a medical professional or nutrition pro, but a coach, said Cynthia Thurlow, NP, who specializes in nutrition and intermittent fasting.

The Speed Keto program is similar to the traditional keto diet in that it requires individuals to eat a high fat, low carb diet.

Similarly, it also focuses on putting the body in ketosis, a metabolic state when your body burns fat instead of glucose for energy. When your body is in ketosis, its basically a fat-burning machine, thus giving keto its reputation as a weight loss tool.

The difference with Speed Keto? You can only eat one meal a day. The meal should follow the traditional keto guidelines of high fat and low carb macronutrients.

Its main goal is to attempt to become fat-adapted faster than a more traditional ketogenic diet, Thurlow told Healthline.

Fasting can help speed the process of getting into ketosis, explained Tony Castillo, MS, RDN, LDN, nutrition consultant for RSP Nutrition.

It can typically take 2 to 4 days to enter ketosis if you have less than 50 grams of carbs per day, he continued, pointing out that several factors, from what you eat to age and activity level, can extend the amount of time it takes to enter ketosis.

Even though you may enter fat-burning ketosis more quickly on Speed Keto, seeing a lower number on the scale might be misleading.

Intermittent Fasting Why Meal Timing Matters

Free Keto Diet Plan 14

Simply put, intermittent fasting is the dietary strategy of restricting your food consumption to a specific window of time. For example, one of the most common intermittent fasting approaches is fasting during an 18-hour window of time and eating during the 6-hour window of time that is left in the day.

Lets say your last meal was at 6 pm last night and you ate nothing else after that. To implement an intermittent fast, simply restrict eating until 12 pm the next afternoon . To do this every day, only eat between 12 pm and 6 pm and fast for the remainder of the day.

There are many different variations of intermittent fasting as well. Dr. Dom DAgostino, a well-known ketogenic diet researcher, suggests doing a longer intermittent fast for 3 days, 3 times a year. This means not eating for 3 days, and eating normally until the next fast.

Another way to try fasting for yourself is by incorporating intermittent fasts of 16 or more hours per day into your lifestyle. This is a much more accessible strategy that allows you to experience many of the benefits of taking a short break from calories.

Despite the simplicity of this concept, it may not be readily apparent how beneficial intermittent fasting can be for you, especially if you are already benefiting from the ketogenic diet.

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Intermittent Fasting & Keto

Some people on a keto diet choose to also practice intermittent fasting to speed up weight loss or when trying to reverse type 2 diabetes.

Intermittent fasting involves cycling between periods of fasting and eating. When eating a keto diet, many people feel hungry less often. And since we advise eating only when you are hungry, this means that you might naturally begin to eat fewer meals a day or you may deliberately plan fewer meals to match your reduced appetite. For some people, this could mean eating two meals a day . For others, this could mean eating once a day, which is often referred to as OMAD, meaning one meal a day.

Want to learn more about the potential benefits of intermittent fasting or need information on how to get started? Read our full guide to intermittent fasting >

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Keto Cheat Day: Does It Destroy Your Progress


Wondering what happens when you fall off the keto wagon? It is entirely possible to include cheat meals on your keto diet and still lose weight. But how drastically and how often you have a keto diet cheat is certainly going to affect your progress in the long run, and you might end up undoing a lot of hard work if you aren’t careful.

Here is everything you need to know about keto cheat days including what happens when you cheat and how to enjoy “forbidden” cheat meals the right way.

Burn more fat and get your keto diet on point with your free Keto Meal Prep Toolkit. Complete with personalized macro recommendations, food lists, and meal planning templates.

How Many Grams Of Carbs Will Take You Out Of Ketosis

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The number of carbs needed to kick you out of ketosis can depend on the person and how long youve been doing keto. But, its safe to say that any high carb meal over your recommended daily carb limit will do the trick. And the effect is pretty immediate .

For example: if you need to eat less than 20 grams of carbs per day to stay on keto, a cheat meal with 20 or more grams of carbohydrates will probably cause you to fall off the wagon.

It might take you a little while to switch back once you get back to your keto meal plan since it takes anywhere from one day to a week to get into ketosis in the first place. But for most people, this process happens much quicker the second time around.

How long you’ve been keto and your ketone levels can also have an impact on how much a splurge is going to affect you.

If you have been on keto for more than 3 to 6 weeks, you are likely getting 70% of your energy from fat, and it will be much easier to go back into ketosis quickly, compared to someone who is not fully fat adapted.

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Do I Even Need Meat At All

Most vegan protein sources are way too carb-heavy for keto, even if you dont care that much about sticking to a strict Paleo diet. But if you eat eggs and dairy, its definitely possible to have a vegetarian keto diet thats adequate in protein, reasonably varied and quite tasty. It would likely be lower in protein than a meat-heavy keto diet, but if that works well for you, then its totally fine!

Add fish and you have even more options plus all those healthy omega-3s.

Heres a chart breaking down some non-meat protein sources:

  • Green = Paleo + keto-friendly
7.6 gramsPer 6 ounces: 34.5 grams of protein and 13 grams of carbs

*As long as they dont contain sugar, honey, or other sweeteners, which will obviously up the carb count check the label!

In place of all the animal fat you wont be getting, just fill in the missing calories with high-fat plant foods like olive oil, avocados, and nuts, plus high-fat dairy like heavy cream and butter/ghee.

Youre Having Too Many Cheat Meals

Unfortunately, on a keto diet, you cant really have a cheat meal like you may be able to do on other diets.

This is because a cheat meal will typically be high in carbs. This will take you out of ketosis and then you will have to start all over again to get your body back into it.

However, it is impossible to completely ignore your cravings. This will make you most likely to binge. So if you do want to have a cheat meal, be smart about it.

You can try having low-carb versions of your favorite meal, such as cauliflower crust pizza. Or, if you want to order it from your local pizza store, choose thin crust over thick or deep pan. This way, you can indulge, while still staying as low-carb as possible.

If you do cheat, keep in mind that just a single transgression is likely to throw you out of ketosis, and youll have to begin the process again. It can take a minimum of two to four days to get back on track , so ask yourself if the pizza is worth it before you indulge.

For different ideas, try looking online for some keto recipes. Youd be surprised which foods have keto-friendly recipe adaptations. Theres even a way to make Reeses Peanut Butter Cups compliant with keto!

If youre up for a challenge, see how much weight you can lose on the 28-Day Keto Challenge.

Another way to have a cheat meal on the ketogenic diet is to actually make the meal is worthwhile. Dont just mindlessly snack, but really just eat something that youre craving and enjoy every bite of it.

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Eating Frequency And Our Metabolic Rate

The keto diet is designed to increase the metabolism of your body. It will also help you stay in shape while eating fewer calories than you would normally consume on a non-ketogenic diet.

This program works with your body rather than against it. As far as the amount of times that you should eat in a day, there are three different approaches that you can try.

The first is to eat a few meals every day, and the second approach is to reduce your meal frequency while boosting the size of each snack or meal. The third option involves having three meals per day with an additional small snack in between.

As you start with this diet, its best to stick with the first approach. If its easy for you, you can slowly decrease your meal frequency until you have just two meals in a day, and this is when most people start to see results in their weight loss journey.

This Can Be A Very Low

Get the 28

Keeping your carb count near 20 reduces your calorie consumption too. Carb-heavy foods are some of the most calorie-dense foods we eat, mainly because we eat a lot of them. If you cut carbs, you dramatically reduce your possible calorie intake.

Some days, I struggled to get over 1,200 calories. For my goal of 1,800 calories, I fell short almost every day. That’s enough of a calorie deficit to produce weight loss, even without the low-carb count.

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Carb Foods To Eat On The Keto Diet

On a keto meal plan, youll fuel up on plenty of healthy fats and high-quality protein sources. Youll get the bulk of your calories from foods like olive oil, coconut oil, avocados, and MCT oil, and youll get protein from both plant-based and animal sources.

When it comes to carbs, youll want to keep your blood sugar levels in check by consuming foods that rank low on the glycemic index. The glycemic index ranks foods 0-100, where higher numbers cause a higher spike in insulin levels. Avoid high-carb grains, starchy vegetables, and high-sugar fruits, instead building your diet on keto foods such as:

  • Green leafy veggies, including kale, lettuce, asparagus, and arugula
  • Low-sugar berries, including blueberries, strawberries, and raspberries
  • Cruciferous vegetables, including cabbage, cauliflower, Brussels sprouts, and broccoli

On a low-carb diet, youll also want to avoid all sugar, including soda, candy, baked goods, and even sugar alcohols. If youre craving something sweet, use a keto-friendly sweetener, such as stevia, Swerve, monk fruit, or erythritol.

Preparing Meat For Keto

Theres no One True Way to cook meat on keto lots of fat-heavy cuts taste delicious after a slow braise, but as long as your recipe doesnt have too many carbs, its all good! If youre stumped for inspiration, check out Hawaiian style kalua pork, , buffalo meatballs, or one of our other tasty keto meat recipes!

For leaner cuts of meat , good cooking methods include anything that adds fat:

  • Curries or braises with coconut milk
  • Butter or cream sauces
  • Anything with cheese

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Myth #11 The Ketogenic Diet Is Too Restrictive

The restrictions on the keto diet are to prevent the consumption of unhealthy food. Just as a doctor would advise a patient to quit smoking to prolong the patients life, I advise keto followers to restrict the intake of foods, which cause diabetes, organ damage, heart disease, fatigue, and many other unwanted physical conditions. And like the patient who quits smoking, keto followers live happier, healthier lives.

Youre Eating Too Much Saturated Fat

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One of the common keto diet mistakes that people make is eating too much saturated and trans fats. Yes, the keto diet is a high-fat diet, but there is still a difference between the types of fats that you should eat.

Healthy fats are the ones that should make the up the most of your fat intake.

The American Heart Association recommends that you limit your saturated fat intake. Too much saturated fat can increase your bad cholesterol, and, therefore, your risk of heart disease and Type 2 diabetes.

While it is impossible to completely eliminate saturated fat from your diet, dont let it make up the majority of your diet.

On the other hand, healthy fats, which are monounsaturated fat and polyunsaturated fats, are the ones that raise your good cholesterol. So, stock up on your nuts, avocado, and fatty fish intake. Your body will thank you for it.

Weve been trained to be afraid of fat, but that doesnt need to be the case, especially on the keto diet. Again, the key is consuming the right types of fats.

According to doctors and nutritionists, including Kelly Kennedy, RD, some of the best fat sources you should be consuming on this diet include:

  • Wild-caught salmon
  • Ghee

The fats that you should avoid at all costs are:

If you are going to consume the majority of your calories from fats and proteins, make sure they are unprocessed and clean. By clean, we mean eating meats that are grass-fed and pasture-raised, avoiding dairy, and staying away from processed junk foods.

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What To Avoid Eating On Keto

When following keto, youll want to eliminate starchy vegetables, processed foods, and high-carb or high-sugar products. With that in mind, strike the following items from your shopping list:

  • Starchy vegetables including white potatoes, carrots, corn, and sweet potatoes
  • All grains including rice, wheat, cereals, bread, and tortillas
  • Legumes, black beans, lentils, and soybeans
  • Condiments with added sugar such as ketchup, salad dressings, mayonnaise, and BBQ sauce
  • Desserts containing sugar and sweeteners
  • Vegetable oils including canola oil, corn oil, and soybean oil
  • Artificial sweeteners and sugar alcohols

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