This introduction explains our motives (and goals), our approach and details of the nutritional requirements.
- Lose Weight (no particular weight targets)
- Feeling Healthier
- A more prolonged state of autophagy (OMAD only)
- Improved Insulin Resistance
- Better Cognitive Function
Goal is to undertake the Keto Diet for a 14 day trial period and assess it’s effectiveness towards the end of that period. We will monitor the state of our ketosis, weight loss and any increased energy and feelings of better health (subjectively). We believe that it is likely that our insulin resistance will be improved simply by entering a state of ketosis for prolonged periods but other than that, we don’t have a way to measure it.
We will be able to determine if we are in ketosis by using ketosis strips each day. We expect to achieve this state within 3-5 days of being on the diet.
In terms of measuring the state of autophagy for the OMAD Keto approach, we aren’t able to determine how this can be measured easily so we are assuming that it will occur more effectively once a state of ketosis is achieved.
We will keep a brief log of how the diet is going and whatever measurements we are able to take (weight, ketosis etc.) each day. We will review each week to see if our approach can be improved of if there are problems that need to be addressed (e.g. diet boredom etc.). We’ll adjust the diet plan accordingly.
Nutritional Requirements
I will continue my current OMAD regime and my partner will continue to eat 3 meals per day. This will mean that you will may need to carefully adjust the recipes for dinners to account for the substantial increase in ingredients if you intend to use the recipes for yourself. I’ve tried to highlight the differences by producing nutritional information each day for the evening meals. You should therefore be able to calculate portions correctly. It should be noted that for each OMAD meal, there is an extra ‘side’ which should be omitted for anyone eating three Keto meals per day.
Key Differences Between OMAD and Three Meals per Day on Keto
| Factor | OMAD (One Meal a Day) | Three Meals per Day |
|---|---|---|
| Meal Frequency | 1 large meal per day | 3 smaller meals per day |
| Caloric Intake per Meal | 1,500-2,500 kcal in one sitting | 500-800 kcal per meal |
| Protein Intake per Meal | 80-120g in one meal | 30-40g per meal |
| Fat Intake per Meal | 150-170g in one meal | 50-60g per meal |
| Carbs per Meal | 10-30g net carbs (total daily) | 5-10g net carbs per meal |
| Satiety & Fasting Benefits | Long fasting period, autophagy, and ketosis maintained | More stable energy levels, easier digestion |
Normal Three Meals Per Day
The macro nutritional requirements for a keto diet depend on age, weight, activity level, and goals (weight loss, maintenance, or muscle gain). However, the general breakdown remains the same:
Standard Keto Macro Ratios (Per Day)
- 70-75% Fat
- 20-25% Protein
- 5-10% Carbohydrates (usually under 20-30g net carbs/day to maintain ketosis)
These ratios help the body stay in ketosis, where it burns fat for energy instead of carbohydrates.
Daily Macro Requirements Based on Calories
| Total Daily Calories | Fat (g, 75%) | Protein (g, 20%) | Carbs (g, 5%) |
|---|---|---|---|
| 1,500 kcal | ~125g | ~75g | ~20g |
| 1,800 kcal | ~150g | ~90g | ~25g |
| 2,000 kcal | ~165g | ~100g | ~25g |
| 2,500 kcal | ~210g | ~125g | ~30g |
Protein Needs:
- Sedentary person: 1.2-1.6g per kg body weight
- Active person: 1.6-2.2g per kg body weight
- Muscle-building: 2.0-2.5g per kg body weight
Carb Limit:
- Keep net carbs (total carbs minus fibre) under 20-30g per day to stay in ketosis.
Example Keto Meal Plan for 2,000 kcal Per Day
✅ Breakfast: 3 eggs fried in 30g butter + ½ avocado
✅ Lunch: Chicken thighs (200g) + 50g cheese + olive oil dressing
✅ Dinner: Salmon (200g) + 40g butter + sautéed spinach (100g)
✅ Snacks (if needed): Handful of macadamia nuts (30g) + 20g double cream in coffee
✅ Stay hydrated & maintain electrolytes
OMAD (One Meal A Day)
✅ Eat nutrient-dense, whole foods to hit macros in one meal
✅ Prioritise high-quality fats (butter, olive oil, fatty meat)
✅ Keep carbs under 30g/day to stay in ketosis
✅ Ensure enough protein (1.2-1.6g/kg body weight) for muscle maintenance
✅ Stay hydrated & maintain electrolytes
1. Calories
- For weight loss: 1,500–1,800 kcal
- For maintenance: 2,000–2,500 kcal
- For muscle gain: 2,500+ kcal
2. Macronutrient Ratios (Typical Keto: 70-75% Fat, 20-25% Protein, 5-10% Carbs)
- Fat: 70-75% of calories
- Protein: 20-25% of calories
- Carbs: 5-10% of calories (kept under 20-30g net carbs/day to stay in ketosis)
Example Macros for a 2,000 kcal Keto OMAD Meal
| Macronutrient | Calories | Grams Per Day |
|---|---|---|
| Fat (75%) | 1,500 kcal | ~167g fat |
| Protein (20%) | 400 kcal | ~100g protein |
| Carbs (5%) | 100 kcal | ~25g net carbs |
Note: If the person is highly active, they might need slightly more protein (1.2-1.6g per kg body weight) and slightly less fat to maintain muscle.
How to Structure an OMAD Keto Meal to Meet These Macros
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Protein (100-150g per meal)
- Ribeye steak (fatty cuts)
- Chicken thighs with skin
- Fatty fish (salmon, mackerel, sardines)
- Eggs (3-4 large)
- Ground beef (20% fat)
-
Fats (150-170g per meal)
- Butter (grass-fed)
- Extra virgin olive oil
- Avocados
- Cheese (cheddar, brie, blue cheese)
- Heavy cream (double cream)
- Nuts (macadamia, pecans, walnuts)
-
Low-Carb Vegetables (20-30g net carbs max)
- Spinach, kale, Chard
- Mushrooms
- Courgette (zucchini)
- Broccoli, cauliflower
- Cabbage
-
Electrolytes & Hydration
- Salt (to prevent keto flu)
- Potassium (avocados, leafy greens, supplements)
- Magnesium (nuts, seeds, supplements)
Required Supplements
When considering multivitamins for a ketogenic diet, it’s essential to focus on nutrients that might be lacking due to dietary restrictions. Here’s a breakdown of key considerations and commonly recommended nutrients:
Key Considerations:
- Electrolyte Balance:
- The keto diet can lead to increased electrolyte loss, so it’s crucial to supplement with minerals like magnesium, potassium, and sodium.
- Nutrient Deficiencies:
- Restricting certain food groups can lead to deficiencies in vitamins and minerals.
- Bioavailability:
- Choose high-quality supplements with good bioavailability to ensure optimal absorption.
Essential Nutrients for Keto:
- Magnesium:
- Supports muscle and nerve function, blood sugar control, and blood pressure regulation.
- Keto-friendly foods may not always provide sufficient magnesium.
- Potassium:
- Essential for heart health, muscle function, and blood pressure regulation.
- Can be depleted due to increased urination on keto.
- B Vitamins:
- Crucial for energy production and overall health.
- Especially important are B12, which can be limited on keto, and other B vitamins that help metabolize fats and proteins.
- Vitamin D:
- Supports bone health, immune function, and mood regulation.
- Many people are deficient in vitamin D, regardless of diet.
- Omega-3 Fatty Acids:
- Supports heart health and reduces inflammation.
- Important for balancing fat intake on a high-fat diet.
- Electrolytes:
- It is very important to consider supplementing electrolytes when on the keto diet.
Recommendations:
- Consider individual supplements for magnesium, potassium, and omega-3 fatty acids to ensure adequate intake.
Week 1 & 2 (Repeating Weekly Structure)
Meal Plan (Assuming OMAD & Normal)
Day 1
- Breakfast: Scrambled eggs with cheese & avocado
- Lunch: Chicken thighs with creamy spinach
- Dinner: Ribeye steak with garlic butter & sautéed greens
Day 2
- Breakfast: Omelette with bacon, mushrooms & cheese
- Lunch: Mackerel salad with olive oil dressing
- Dinner: Pork chops with roasted Brussels sprouts & garlic butter
Day 3
- Breakfast: Poached eggs with smoked salmon & avocado
- Lunch: Beef mince stir-fry with broccoli & sesame oil
- Dinner: Roast duck with cauliflower mash & buttered asparagus
Day 4
- Breakfast: Cheese & ham frittata
- Lunch: Tuna salad with boiled eggs & extra virgin olive oil
- Dinner: Lamb chops with sautéed kale & garlic butter
Day 5
- Breakfast: Scrambled eggs with pancetta & cheddar
- Lunch: Grilled salmon with creamed leeks & buttered courgettes
- Dinner: Slow-cooked beef stew with mushrooms & bone broth
Day 6
- Breakfast: Devilled eggs with smoked trout & rocket salad
- Lunch: Roast chicken leg with green beans & hollandaise sauce
- Dinner: Braised pork belly with roasted cauliflower & butter sauce
Day 7
- Breakfast: Baked eggs with chorizo & spinach
- Lunch: Grilled sardines with avocado & lemon dressing
- Dinner: Venison steak with roasted radishes & garlic butter
OMAD Meal Plan (One Meal Per Day, 18+ Hours Fasting)
Day 1: Ribeye steak with garlic butter, sautéed greens & avocado salad
Day 2: Pork chops with roasted Brussels sprouts, garlic butter & olives
Day 3: Roast duck with cauliflower mash, buttered asparagus & boiled eggs
Day 4: Lamb chops with sautéed kale, garlic butter & a side of pâté
Day 5: Slow-cooked beef stew with mushrooms, extra butter & cheese
Day 6: Braised pork belly with roasted cauliflower, butter sauce & bone broth
Day 7: Venison steak with roasted radishes, garlic butter & a side of creamed spinnach
What Is the Keto Flu?
Your body’s response to entering ketosis can often mimic symptoms of the flu, thus the name “keto flu.” Essentially, you’re feeling the symptoms of withdrawal from carbs. Your body burns carbohydrates (glucose) for energy by default so switching to a fat-burning process confuses your body. When carb intake is drastically reduced, such as on the ketogenic diet, your body is depleted of stored glucose and instead turns to burning fatty acids for energy. This is the metabolic process of ketosis.
Common Symptoms of the Keto Flu:
Some of the most frequent reported symptoms are:
-
- • Stomach aches or pains
-
- • Nausea
-
- • Dizziness
-
- • Sugar cravings
-
- • Cramping
-
- • Muscle soreness
-
- • Irritability
-
- • Diarrhea or constipation
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- • Trouble falling asleep or staying asleep
-
- • Poor focus and concentration
-
- • Brain fog
How Long Does the Keto Flu Last?
Symptoms of the keto flu generally begin within the first day or two of removing carbs. For an average person, the keto flu can last a week or less but in extreme cases the keto flu can last up to a month. However, depending on your genetics, you may never experience the keto flu. Some people are naturally “metabolically flexible,” meaning they can shift metabolic states easily without experiencing health symptoms.
How to Manage Keto Flu Symptoms?
Start slowly
When making harsh diet changes, it’s always helpful to ease into it. The best approach would be to start with a typical low-carb diet and give your body time to adjust. Try that a week, and then you can go the full extent into the keto diet.
Stay hydrated
Hydration and loss of minerals is a huge factor of the keto flu. Make sure you’re drinking lots of water. Staying hydrated helps with headaches and boosts your energy levels. One way to help yourself remember to drink water is to set a reminder on your phone, or always keep a full glass of water within reach. Most people don’t know how much water to drink every day, but it’s easy to determine — just take your current body weight and divide it by two. That’ll give you the minimum ounces of water to drink every day. If you’re very active, make sure you drink a little extra on top of the minimum ounces you need.
Take an electrolyte supplement
Along with hydration, be sure to add plenty of electrolytes like salts, potassium and magnesium to your diet. Doing this can stop cramps and nausea. An extremely low carb keto diet means you end up cutting out some of the richest natural resources of electrolytes, such as starchy fruits and vegetables. Ensure that you’re getting enough salt and electrolytes by drinking sports drinks or taking supplements.
Consume more fat
When on the keto diet, intake of healthy fats is crucial, as low calories can lead to keto flu symptoms. Do not reduce your calorie intake too much, and try not to go low-carb AND low-fat. Ramping up your fat consumption can help speed up the transition of burning fat instead of glucose for fuel. Try snacking on half of an avocado and some bacon, or loading up on egg yolks at dinner.
Get plenty of rest
If you’re having a hard time falling asleep or sleeping through the night, try taking an Epsom salt bath, as it will help soothe and relax your muscles as well as improve electrolyte absorption. You can also add on a keto-friendly herbal tea with a blend of herbs that calm your nervous system to help promote a deeper sleep. Chamomile is a great option.
Try light exercise
Although, exercise is the least appealing thing when you’re nauseated or have sore muscles, light exercise will help relieve muscle pain and tension. Try a restorative yoga class, which can help loosen muscles and release endorphins to help boost your mood and motivation.
Shopping List – Day 0
Shopping for Breakfast & Lunch on Day 1
chicken thighs (bone-in, skin-on)
butter
double cream
cream cheese
fresh spinach
garlic
dried thyme
parmesan (optional for extra richness)
eggs
butter
cheddar cheese
avocado
