{"id":4631,"date":"2016-05-16T19:05:52","date_gmt":"2016-05-16T19:05:52","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=4631"},"modified":"2026-03-27T13:17:58","modified_gmt":"2026-03-27T13:17:58","slug":"ketogenic-diet-plan","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/diet-plans\/ketogenic-diet-plan\/","title":{"rendered":"Ketogenic Diet Plan For Beginners [2026]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Ketogenic diet \/ menu<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep carbs below 25g per day<\/li><li>It takes around 2 weeks to become &#8216;fat adapted&#8217; (or longer)<\/li><li>It takes 3 or 4 days to get into ketosis<\/li><li><span style=\"color:#ff0000;\">Diet at your own risk<\/span> &#8211; at this time, I don&#8217;t advocate ketogenic diets, but I am very interested in them and their potential benefits<\/li><li>For extra calories supplement with a protein drink mixed with MCTs and\/or coconut oil\/olive oil<\/li><li>Avocados are great for quick smoothies &#8211; mixed with protein powder (I just throw the entire avocado into my Nutribullet, including skin and nut)<\/li><li>For the first week, Consume around 10g per day of pink salt (again, at your own risk but this helps with Keto flu)<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>always talk to your doctor before going on a ketogenic diet<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nothing too fancy or complicated, below is a diet plan for &#8216;beginners&#8217; to keto:<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"1988\" data-attachment-id=\"8810\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/diet-plans\/ketogenic-diet-plan\/infog_ketodiet2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?fit=935%2C1988&amp;ssl=1\" data-orig-size=\"935,1988\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Infog_KetoDiet2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?fit=482%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?resize=935%2C1988&#038;ssl=1\" alt=\"ketogenic diet plan\" class=\"wp-image-8810\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"text-decoration:underline;\"><strong>Day 1<\/strong><\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Breakfast<br>\n<\/strong>Eggs, bacon and carb-free sausage<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cup of coffee with coconut oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Snack<br>\n<\/strong>Handful of almonds &amp; cashews<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lunch<br>\n<\/strong>Cheese and ham salad<br>\nSpinach<br>\nAvocado<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Snacks<br>\n<\/strong>Small bowl of olives with feta cheese<br>\nHard boiled egg and half an avocado<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dinner<\/strong><br>\nChicken&nbsp;and vegetables stir fry &#8211; or <a href=\"http:\/\/www.wickedstuffed.com\/keto-recipes\/garlicky-lebanese-chicken-thighs\/\">Lebanese Chicken&nbsp;<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Snack<\/strong><br>\nCelery with cream cheese<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"text-decoration:underline;\">Calories<\/span> &#8211; 2,500 to 3,000 total calories depending on serving sizes.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><span style=\"text-decoration:underline;\">Day 2<\/span><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Breakfast<\/strong><span style=\"text-decoration:underline;\"><br>\nCooked Breakfast<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fried eggs<br>\nBacon<br>\nCoffee with cream or coconut oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Snack<br>\n<\/strong>Cheese and celery<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lunch<br>\n<\/strong>Large tuna and feta salad with avocado<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Snack<\/strong><br>\nAlmonds and cashews or beef jerky<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dinner<\/strong><br>\nChilli&nbsp;with cheddar cheese &amp; cream (no rice)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dark chocolate for dessert<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Shake with hemp protein and MCTs if need extra calories<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">**MCTs can give you an upset stomach &#8211; start with 5g and build up tolerance<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"text-decoration:underline;\">Day 3<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Breakfast<\/strong><br>\n<span style=\"text-decoration:underline;\">Low carb smoothie<\/span><br>\nWhey or hemp protein powder<br>\n20g coconut oil or cream<br>\n2 ice cubes<br>\n1 tbsp peanut butter<br>\nHandful of spinach<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Snack<\/strong><br>\nWhey Protein shake with flax seed powder<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lunch<br>\n<\/strong>Feta cheese salad with olive oil<br>\nHandful of nuts<br>\nCoffee with coconut oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Snack<br>\n<\/strong>Hummus and carrot sticks<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dinner<br>\n<\/strong><a href=\"http:\/\/www.wickedstuffed.com\/keto-recipes\/cajun-cauli-hash\/\" target=\"_blank\" rel=\"noopener\">Low carb Cajun Cauli Hash<br>\n<\/a><br>\nAdd smoothie if extra calories are required:<br>\nAlmond milk<br>\nRaspberries<br>\nHemp seeds<br>\n10ml olive oil<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"text-decoration:underline;\">Day 4<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Breakfast<br>\n<\/strong><br>\nScrambled eggs<br>\nGreen beans<br>\nlow sugar baked beans<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lunch<br>\n<\/strong><span style=\"text-decoration:underline;\">Large Salad<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">40g Chicken (or tofu or goats cheese)<br>\nKale<br>\nLettuce<br>\nTomatoes<br>\nSpinach<br>\nOlive oil<br>\nHimalayan&nbsp;salt<br>\nOlives<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Snack(s)<\/strong><br>\nAlmonds<br>\nPumpkin Seeds<br>\nHazelnuts<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dinner<\/strong><br>\n<span style=\"text-decoration:underline;\">Chicken stir fry<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">100g chicken<br>\n1 red onion<br>\n1 clove of garlic<br>\nred and green peppers<br>\nkale<br>\n50g Broccoli<br>\n10g coconut oil<br>\nBlack Pepper<br>\nHimalayan salt<br>\nlow carb soy sauce<br>\nGrated ginger<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Download as or view in a Spreadsheet <a href=\"https:\/\/docs.google.com\/spreadsheets\/d\/16GyAWTzIGhkvi475BXRGV6aKU1w90fs-50S-H7-n75g\/edit?usp=sharing\" target=\"_blank\" rel=\"noopener\">here<\/a><\/p>\n\n\n<iframe loading=\"lazy\" src=\"https:\/\/docs.google.com\/spreadsheets\/d\/e\/2PACX-1vQYdbOEMfw8Tq5PTIG7EejG4gBS5NrMjJJ9VMedrIuiaZM8rnS4Ad7WuxI1biBJwn6Vr0ZgQfJxEVXB\/pubhtml?widget=true&#038;headers=false\" frameborder=\"0\" width=\"100%\" height=\"560\" marginheight=\"0\" marginwidth=\"0\" allowfullscreen=\"true\" mozallowfullscreen=\"true\" webkitallowfullscreen=\"true\"><\/iframe>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"4356\" height=\"5152\" data-attachment-id=\"7876\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/09\/04\/ketogenic-diet-for-beginners\/ketofoods\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketofoods.png?fit=4356%2C5152&amp;ssl=1\" data-orig-size=\"4356,5152\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ketofoods\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketofoods.png?fit=866%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketofoods.png?resize=4356%2C5152&#038;ssl=1\" alt=\"ketogenic food\" class=\"wp-image-7876\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"517\" height=\"642\" data-attachment-id=\"7759\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/09\/04\/ketogenic-diet-for-beginners\/ketogenicpercentages\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketogenicpercentages.png?fit=517%2C642&amp;ssl=1\" data-orig-size=\"517,642\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Ketogenicpercentages\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketogenicpercentages.png?fit=517%2C642&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketogenicpercentages.png?resize=517%2C642&#038;ssl=1\" alt=\"Ketogenicpercentages\" class=\"wp-image-7759\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Ketogenic diet \/ menu Keep carbs below 25g per day It takes around 2 weeks to become &#8216;fat adapted&#8217; (or longer) It takes 3 or 4 days to get into ketosis Diet at your own risk &#8211; at this time, I don&#8217;t advocate ketogenic diets, but I am very interested in them and their potential [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":4526,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-4631","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ketogenic Diet Plan For Beginners [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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Plan For Beginners [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Ketogenic diet \/ menu Keep carbs below 25g per day It takes around 2 weeks to become &#8216;fat adapted&#8217; (or longer) It takes 3 or 4 days to get into ketosis Diet at your own risk &#8211; at this time, I don&#8217;t advocate ketogenic diets, but I am very interested in them and their potential [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/diet-plans\/ketogenic-diet-plan\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2026-03-27T13:17:58+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png","type":"","width":"","height":""}],"twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Estimated reading time":"3 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2013","format":false,"excerpt":"MMA Nutrition Tips All things MMA Nutrition related, including this free ebook. \u00a0 MMA Nutrition Articles MMA Recovery The A to Z of Vitamins & Minerals Carbohydrates & MMA What are the Essential Amino Acids? How to Lose Weight Paleo Diet for MMA Paleo Diet for Beginners Herbs for MMA\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":4526,"url":"https:\/\/blackbeltwhitehat.com\/en\/diet-plans\/","url_meta":{"origin":4631,"position":1},"title":"Diet Plans","author":"Dave","date":"May 13, 2016","format":false,"excerpt":"I get asked to do diet plans for people all the time, and they never stick to them. So I created this part of the website, so that I can just copy & paste a link and send them that. 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Now, this isn't particularly bad, and was never a concern until I read a few articles and studies. Concussion is a big deal in America at the moment, with several ex NFL\u2026","rel":"","context":"With 2 comments","block_context":{"text":"With 2 comments","link":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/other\/nzt-48\/#comments"},"img":{"alt_text":"Chris Benoit concussions","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/03\/chrisbenoit.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":251,"url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/","url_meta":{"origin":4631,"position":4},"title":"MMA","author":"Dave","date":"March 6, 2013","format":false,"excerpt":"A range of MMA articles looking at MMA Strength & Conditioning MMA Nutrition MMA Techniques \u00a0 \u00a0 Click here to see all MMA Related Blog Posts Click here to see MMA training articles Written in a concise and easy to understand format, they're definitely worth a read for any MMA\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"what is MMA","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_whatis.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_whatis.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_whatis.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_whatis.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":418,"url":"https:\/\/blackbeltwhitehat.com\/en\/diet-plans\/intermittent-fasting-diet-plan\/","url_meta":{"origin":4631,"position":5},"title":"Intermittent Fasting Diet Plans [2025] .pdf 5 Day Meal Plan for Vegan &amp; Paelo Diets","author":"Dave","date":"April 19, 2013","format":false,"excerpt":"Diet plans - eat at your own risk! Info from various google searches and google scholar and pubmed abstracts, copied and pasted and edited a bit by Drew Griffiths - First Class Hons BSc Sport & Exercise Science - Loughborough University MSc Exercise & Nutrition Science - University of Liverpool\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"intermittent fasting","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_168_diet.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_168_diet.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_168_diet.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_168_diet.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/4631","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=4631"}],"version-history":[{"count":22,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/4631\/revisions"}],"predecessor-version":[{"id":17252,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/4631\/revisions\/17252"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/4526"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=4631"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}