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Strict12 weeksFat Loss via Ketosis

Ketogenic Diet Plan – 1600 Cal

A strict ketogenic diet maintaining under 30g net carbs per day. High fat intake trains the body to burn fat as its primary fuel source, leading to rapid fat loss and stable energy.

Daily Nutrition Targets

1600kcal
Calories
120g
Protein
25g
Carbohydrates
120g
Fat

Weekly Meal Plan

Day 1 — Day 11735 kcal
Breakfast8:00 AM · 570 cal
  • Whole eggs scrambled in butter (3 eggs + 1 tbsp butter)321 cal | 19g P
  • Bacon strips (3 strips)129 cal | 9g P
  • Avocado (1/2 medium)120 cal | 1g P
Lunch1:00 PM · 503 cal
  • Salmon fillet (6 oz)280 cal | 38g P
  • Sautéed spinach in olive oil (2 cups + 1 tbsp oil)148 cal | 4g P
  • Feta cheese (1 oz)75 cal | 4g P
Snack4:00 PM · 204 cal
  • Macadamia nuts (1 oz)204 cal | 2g P
Dinner7:00 PM · 458 cal
  • Chicken thighs (skin-on, baked) (6 oz)316 cal | 32g P
  • Cauliflower rice (1.5 cups)40 cal | 3g P
  • Butter (for cauliflower) (1 tbsp)102 cal | 0g P
Net carbs = total carbs minus fiber. On Day 1 you will likely still not be in ketosis — it takes 2–4 days.
Day 2 — Day 21692 kcal
Breakfast8:00 AM · 434 cal
  • Keto fat bombs (cream cheese + peanut butter) (2 pieces)200 cal | 5g P
  • Whole eggs (3 large)234 cal | 18g P
Lunch12:30 PM · 463 cal
  • Tuna salad with mayo (5 oz tuna + 2 tbsp full-fat mayo)323 cal | 31g P
  • Romaine lettuce cups (4 large leaves)20 cal | 2g P
  • Avocado (1/2)120 cal | 1g P
Snack4:00 PM · 226 cal
  • Cheese slices (2 oz cheddar)226 cal | 14g P
Dinner7:00 PM · 569 cal
  • Ribeye steak (5 oz)388 cal | 33g P
  • Asparagus roasted with olive oil (1 cup)79 cal | 4g P
  • Garlic butter sauce (1 tbsp butter)102 cal | 0g P
Day 3 — Day 31543 kcal
Breakfast8:00 AM · 486 cal
  • Bulletproof coffee (coffee + MCT oil + butter) (1 cup)230 cal | 0g P
  • Bacon and egg cups (2 cups (egg in bacon cup))256 cal | 18g P
Lunch12:30 PM · 543 cal
  • Grilled chicken thigh (5 oz skinless)263 cal | 27g P
  • Caprese salad (mozzarella, tomato, basil, olive oil) (1 serving)280 cal | 14g P
Snack4:00 PM · 164 cal
  • Almonds (1 oz)164 cal | 6g P
Dinner7:00 PM · 350 cal
  • Beef and broccoli (no sauce/minimal soy) (5 oz beef + 1.5 cups broccoli)350 cal | 36g P
By Day 3 most people begin entering ketosis. You may experience the "keto flu" — fatigue and headache. Increase salt and water intake.

Eat Freely

  • • Fatty fish: salmon, mackerel, sardines, tuna
  • • Beef, pork, chicken thighs, lamb (fattier cuts)
  • • Eggs (whole eggs encouraged)
  • • Full-fat dairy: butter, heavy cream, cream cheese, hard cheeses
  • • Avocados and avocado oil
  • • Olive oil, coconut oil, MCT oil
  • • Low-carb vegetables: leafy greens, broccoli, cauliflower, zucchini, peppers
  • • Nuts and seeds: macadamia, pecans, almonds, walnuts
  • • Bacon, pepperoni, salami (check labels for hidden carbs)

Limit

  • • Nuts over 1 oz/day (calories add up fast)
  • • Dairy in large amounts (some people experience inflammation)
  • • Low-carb fruits: berries only, in very small amounts

Avoid

  • • All grains: bread, pasta, rice, oats, cereal
  • • All sugar and sweets
  • • Most fruits: bananas, apples, grapes, oranges
  • • Starchy vegetables: potatoes, sweet potatoes, corn, peas
  • • Legumes: beans, lentils, chickpeas
  • • Alcohol (especially beer and wine)