Ketogenic Diet Made Simple

Here’s a ketogenic meal plan and theory that knocked 30 pounds off my ass. This article is intended to be the mother post of a simplified ketogenic meal plan based on my own experimentation and results.

After watching my homie Gibbs drop 30 pounds in 3 months, I was certain the ketogenic diet worked. I had done research online, but I keep finding sales pitches instead of complete information. I’m not a fan of being misled, so I collected information from several reliable sources, and combined it with intuition. My goal is to make the ketogenic diet more approachable and to motivate you into making gains in health and happiness.

The Meal Plan

6-8 am – Breakfast
9-10am – Keto Drink
12pm – Lunch
2-5pm – Snack
2-5pm Keto Drink (optional)
6-8pm – Dinner

ketogenic-9The timing of meals is not important.  On occasion, I have consolidated lunch and snacks to be more efficient.

If you have done your research and are ready to try a ketogenic diet, then get to it!

Ketogenic Meal Development

You do not necessarily have to follow this plan if an ingredient does not work for you. The focus should be on achieving the correct amount of macro-nutrients. Your intake percentage should be 70% fat, 20% protein, and 10% carbs. You may develop your own plan using the free version of an app called My Fitness Pal. This app is not set up to meet ketogenic diet goals, so ignore all the preset goals and limits. Your daily diet macro chart should look similar to this on My Fitness Pal.

fullsizerenderThe focus is NOT caloric intake or sodium intake; however I do not mean completely ignore calories and salt. You should meet a daily standard of about 2,000 calories, but I would not exceed 4,000. This all depends on your personal weight and how you feel. I started this diet at 255 pounds and this diet put me at roughly 2,300 daily calories.

In the beginning you may feel fatigue for many reasons. Much like a junky to crack, you are trying to break your bodies addiction to sugars and your body hasn’t quite yet discovered the abundance of fat your new ketogenic diet is providing. To ease your way into this diet and away from fatigue, a second cup of the Keto drink may be necessary for the first week or two. Salt intake will not destroy this diet, but you should stick to a reasonable amount of sodium due to other health reasons.


Let’s Talk Macros

Keto and Carbohydrates

Carbohydrate intake should be reduced to 10%. This amount of carbohydrates isn’t enough for the body to depend on, so your body will have to figure out a new source of dependable energy. Exceeding the 10% limit will knock you out of ketosis because your body will revert back to carbohydrates. My main source of carbohydrates is leafy greens, non-starchy vegetables, avocados, and macadamia nuts.

Keto and Protein

Exceeding 20% in protein intake can be as negative as exceeding carbohydrates. Your body will convert extra protein into fat and store it in your muscle tissue (super bad for you). Over all exceeding protein intake will knock your body out of ketosis; combined with a high fat intake percentage, this can have a negative outcome of fat storage. Eggs and salmon are my main source of protein.

Keto and Fat

Since fats will be the primary source of nutrition for your entire body, you should be selective with where you get your nutrients from. Whole butter, real olive and coconut oil, avocados, and salmon are excellent choices for fats because they contain brain healthy omegas.

Intermittent Fasting

For the first month or two, stick to a regimented ten days of strict dietary guidelines provided in this article. On the 11th day commit to fasting until dinner time, so your body can find learn to find energy. Because you trained your body to rely on fat, your body will find it from the fat on your ass. I like to make my end-of-fasting meal to be inline with the ketogenic macro requirements. After fasting, a ketogenic meal of 1,000 to 2,000 calories is acceptable.


You may notice you are hungry less often once you’ve committed to this diet for a few weeks. This is a good sign because it means your body is finding stored energy. This means you can fast more often and for longer periods. There are claims of ketogenic dieters fasting for days. I’ve found that fasting till dinner time works fine for me. Fasting on days with low activity is best to avoid fatigue. An important or physical day at work for example, would be a bad day to fast.


Ketogenic at a Glance

The Ketogenic diet was not intended to be a fat burning diet. It was developed around 30 years ago to help reduce epileptic seizures in children. The theory was that the high amount of carbohydrates and sugars in an average American diet, contributed to a negative cognitive reaction. When you replace sugars with healthy fats; cognitive function improves. A side effect of the ketogenic diet was healthy weight loss. Since then, there has been a continuation of research on the benefits of a ketogenic diet.

We are instinctually drawn to carbohydrates because they are an abundance of energy. Since your body gets hooked on powerful carbohydrates, fat and any unused energy will automatically become secondary a source of energy, so they become stored as fat on your ass. The ketogenic diet limits carbohydrate intake, and increases fat intake; in order to make fat your bodies preferred source of energy (referred to as ketosis). Ketosis takes a few weeks for your body to enter, but once it does, your body will unleash the stored energy (fat) on your ass.

This is beneficial for the obvious reasons of removing external fat, however research is showing far more beneficial traits from a ketogenic diet.

Keto and Cancer

When the body is in ketosis, it is non-discriminatory in the types of fat it chooses to burn up. Besides external fat, the fat stored in muscles (intramuscular fat) and vital organs are also subject to being eliminated from the body. Some cancers are known to harbor themselves in fat. These findings suggest a body in the ketogenic state, may reduce the chances of cancer.

Keto and Cognitive Function

You should seek out healthy fats to be the bulk of your high fat intake. Your brain thrives on healthy fats whereas carbohydrates provide influxes in blood levels causing irregularity in cognitive function.

Final Thoughts

fullsizerenderI hope my goal of making the ketogenic diet more approachable was met. There is some gnarly scientific research being done and more self-research will help you comprehend the details. I have found that the biggest gains in understanding the ketogenic diet have been through self-application of the diet itself.

Listen to your body when on this diet and learn when you get hungry; acknowledge when you are not. Once you have mastered your proprioception, you may feel comfortable introducing some different foods back into your life. The best thing about this diet is I rarely crave sugars. I eat starchy vegetables every two weeks or so, and on rare occasions, I’ll try some bread. Once your body is in a ketogenic state for a few months, your body will reset faster as soon as a correct diet is back in place.

Refer back to our site for future postings on the ketogenic diet. Please write any thoughts or questions in the comment area below and I will converse with you directly. Thank you.



Credits and Links:



Meal Plan Developer

Omega Fats


Tim Ferriss Interview with Dom D’Augustino


2 Comments on “Ketogenic Diet Made Simple

  1. Great post Jake I love the personal flair and lack of “fluff” it feels like you’re speaking directly to me! Keep up the blog posts! Peace and Love.

    1. Fluff?? ain’t nobody got time for that. Thanks for the feed back bro! Maybe we can collaborate on a blog post in the future! Peace

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