SIMPLE KETO PLATE - NO MORE MACRO TRACKING
LOSE WEIGHT PRACTICING PORTION CONTROL AND KETOGENIC DIET
A ketogenic protocol designed by Myriam Magda, CPT, PN, Certified Nutrition CoachHow it works:
Eat 3 times per day, as follows:
1- As soon as you wake up, you must drink a supercharged coffee (recipe: one cup brewed coffee, 1 tsp MCT oil, stevia to taste). You may add exogenous ketones to your coffee.
2- First meal/lunch: Prepare a “simple keto plate” following the visual calculation of ketogenic macros protocol. (Explained below)
3- Second meal/dinner: Prepare a “simple keto plate” following the visual calculation of ketogenic macros protocol. (Explained below/see my easy "simple keto plate").
4- Do not eat in between meals (no snacks).
5- If this is your first time trying keto diet, you may feel hungry from day 1 to day 3. In this case, you can eat fat-bombs or boiled eggs.
6- You may drink decaffeinated beverages or ketones. (I drink Perfect Keto base KETONES).
7- If you are an active person, and you exercise (intense activity) you may drink a zero carb protein powder shake before working out (I use perfect keto performance or perfect keto collagen), or add one protein portion to one of your “easy keto plate”.
8- Every day you must meet your vitamins and electrolytes quota.
9- If you want to lose weight faster, avoid dairy, keto flour (almond/coconut flour), keto desserts.
10-If you want to lose weight at your own pace, you may eat 2 keto desserts, or 2 keto tortillas, or 2 keto pieces of bread, or any other meal cooked or baked with keto flour. (Only two pieces per week. It doesn’t mean two of each, but a total of two)
11-Be active (workout, go for a walk, park your car far away from your destination, use stairs instead of elevators, etc.)
DO YOU WANT TO INCORPORATE INTERMITTENT FASTING?
Then instead of drinking your supercharged coffee as you wake up, wait until noon, drink it, wait 15-20 minutes, then have your first meal of the day.
Note: from 8pm to noon the next day you eat nothing, you drink nothing but water, herbal tea or black coffee. I recommend to add 1/2 teaspoon of Himalayan salt to your drinks during your fasting window.
Golden tip: Please do not snack, eat very well at lunch and dinner, get more protein if needed (the fatty ones are better), but don't increase your veggies, or carbs.
How my simple KETO PLATE looks like:
I divide my macro-nutrients into 4 groups.
- Green leaf salad
- Proteins
- Fats
- Carbohydrates and combo foods
Then I divide "my simple keto plate" into 3 parts (like the image below)
1.- In the largest portion (half dish) I add my green leaf salad
2.- In a quarter of plate, I add my protein, I make sure my protein portion is not bigger than the palm of my hand (must be raw, if you calculate cooked protein the portion will fit on the palm of your hand but do not cover your fingers)
*see photo below
[add photo]
3.- In a quarter of plate, I add my allowed carbohydrates or combo foods.
NOTE: This macronutrient "IS OPTIONAL" is not mandatory. Your plate always must always have salad, protein and fat. If you do not want the carbohydrate or the combo, do not consume it.
This portion of the dish (carbohydrates / combo) is primarily for you to add versatility and flavor to your dishes. It can be a sauce, a bottled dressing, a cheese, avocado, etc.
A combo food, is a food which contains protein or fat, but also has “carbohydrates”. As soon as I find carbohydrates in a food it will be added to my “carbohydrate” allowance.
4.-And finally choose good fats to cook or garnish your dish. To determine how much fat your plate should have, use the activity table below.
ACTIVITY TABLE
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| All copyrights reserved. Table by Keto Club Latino |
Your balanced dish with visual calculation of ketogenic macros should look like this:
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| Half plate of green salad, moderate protein, and low carb green veggie (pickles) |
What foods I use to create a simple keto plate:
THE LIST
Allowed foods
-GROUP 1 (GREEN LEAVES SALAD)
kale
spinach
lettuce
basil
parsley
cilantro
arugula
chard
watercress
*** There are times when I can't balance my plate with my salad portion, as a substitute I drink a glass of "micro-greens" to obtain all the nutrients my body needs. I always have ziplock bags with single portions of my micro-greens, ketones, MCT oil powder, and collagen to drink on the go.
-GROUP 2 (PROTEINS)
Fish:
All kinds of fish without exception. Trout, cod, bass, catfish, bluefish, tilapia, halibut, mahi-mahi, fresh salmon or tuna, etc.
Canned tuna, sardines, and canned salmon (not containing sauces or sugars, in oil or water)
Seafood:
Clams, shrimp, crawfish, crab, lobster, crab legs, prawns, squid, octopus, mussels*, oysters*
* Oysters and mussels are high in carbohydrates. Therefore, you should limit the consumption to about 110 grams per day.
Poultry:
Chicken, quail, turkey, duck, ostrich, goose, pheasant, partridge, etc.
Meats:
Beef, pork, veal, deer, etc.
* Processed meats (bacon, ham, cold meats, sausages without flour, salami, pepperoni, etc.) eat them in moderation since they are cured with sugar, which will increase the number of carbohydrates. Also try to avoid sausages and cold meats with nitrate added.
*You can eat pork rinds, but if they come in a bag you don’t count them as a protein portion, add them to your plate as a free side (they have zero carbs).
*If you can find a Mexican carniceria (meat store) ask for Mexican chicharrones (pork rinds with meat) those have a good amount of pork meat and lard. You can count those as protein portion.
-GROUP 3 (Good Fats)
Grass-fed butter, egg mayonnaise (not soy or olive oils) that do not contain added sugar.
Virgin oil (do not heat it, use only for dressing or spreads)
High-temperature resistant oils such as unrefined sesame oil, coconut oil, macadamia oil, avocado oil, ghee, butter, lard.
MCT oil (powder, liquid or gels)
MCT oil (powder, liquid or gels)
* In moderation because they have carbohydrates: Natural nuts and almonds, sesame seeds. (this seed is high in calcium) sunflower seeds. I mainly use them to decorate a salad, one spoon is more than enough. You may enjoy nuts and seeds with more freedom when you move to maintenance.
-GROUP 4 (Carbohydrates and/or combo foods)
OPTIONAL – Eating carbs or combo foods in each meal is not mandatory.
This group is mostly intended to add variety, color, and flavor to your plate. It is better if your daily carbohydrate intake comes primarily from GREEN VEGETABLES
Allowed low carb foods:
Vegetables
Celery, green or red cabbage, artichokes, broccoli, green beans, cauliflower (any variety), nopales (cactus), cucumbers, green peppers, red peppers, yellow peppers, all kind of spicy peppers (fresh or dried), onion, hearts of palm, mushrooms, onion, green squash, zucchini, tomato (one half per day or one small roma tomato), chayote, eggplant.
Fruits - Daily serving: ½ cup of fruit
The only fruits allowed are: Strawberries (1/2 cup per day), raspberries (1/2 cup per day) Blackberries (1/2 cup per day) Blueberries (1/2 cup per day), the juice of one lemon per day, avocado is a fruit (avocado is a combo food – 1/4 avocado per plate)
Herbs, spices, and dressings:
Fresh aromatic herbs, dry aromatic herbs, spices without added sugar, salt, pepper, chili powder, bottled sauces without added sugar, bottled sauces, and bottled dressings (with no more than 2 net carbs per serving)
Allowed combo Foods:
NOTE: THERE ARE "COMBO" FOODS, which contain proteins, fats and carbohydrates at the same time (example: Dairy products, bottled sauces and dressings, etc.)
Dairy products
Cream, sour cream, soft cheeses, semi-hard cheeses and hard cheeses.
Cheese is allowed, look for hard cheese or aged cheese varieties, because this type of cheese has less carbohydrates than soft cheeses.
Don’t overeat cheese, as they contain LACTOSE (this is a type of sugar)
Heavy cream, heavy whipping cream.
Heavy cream, heavy whipping cream.
*butter counts as good fat because its content of lactose is minimal.
* Use my rule of "2" when buying processed foods.
Rule of 2: Read the nutrition label and find out if your food has 2 or fewer net carbs/sugars "per portion"; if it does, you can eat it.
Rule of 2: Read the nutrition label and find out if your food has 2 or fewer net carbs/sugars "per portion"; if it does, you can eat it.
In this category we have foods like bottled dressings, bottled sauces, flavored coffee creamer, dark chocolate, unsweetened cocoa powder, etc. (just read labels)
Drinks
Exogenous ketones, (all perfect keto drinks) Herbal tea (without added sugar or dehydrated fruits), infusions without added sugar, coffee (two cups of caffeinated coffee per day), decaffeinated coffee, unsweetened hibiscus iced or hot tea, almond –cashew-coconut milk with no additional flavor nor added sugar.
Chicken, pork, or beef broths (that do not contain sugar). Unsweetened almond milk (no flavors added), unsweetened coconut milk (no flavors added),
Water, tap or filtered water. Mineral water. Mountain spring water.
* Sugar-free sodas are allowed once in a while unless they are sweetened with stevia.
Artificial sweeteners:
Sweeteners have carbohydrates even if the label says they do not have it.
The recommended sweetener is liquid STEVIA. Most granulated stevia brands are a blend of dextrose and stevia. Avoid those.
Each 8 oz drink that has been sweetened with Stevia counts as “one portion”. I don’t recommend drinking more than 3 drinks that have been sweetened with stevia or artificial sweeteners per day.
* The consumption of sweeteners should be limited in this plan because the sweet taste sends a message to the brain confuses sweetener with glucose. The message of glucose reception causes an insulin spike, which we want to avoid.
Recommended vitamins and supplements:
One multi-vitamin per day
2000 iu Vitamin D per day
Electrolytes: 32 oz electrolytes drink per day (1/2 spoon Himalayan salt, 1/2 spoon imitation salt, 2 spoons magnesium powder)
Collagen - 1 scoop per day
Collagen - 1 scoop per day
I suggest to avoid these foods:
Alcohol, table wine, beer, eggnog, liquor, sugar, all fruits (except those that are on the list of allowed foods), honey, jelly, jam, frosting, whipped cream, yogurt, soft drinks, barley, milk, soy , flour, pasta, rice, brown rice, wholemeal pasta, spaghetti, lasagna, box cereal, oatmeal, natural cereals, cornstarch, maseca, bread, pita bread, pancake, donuts, churros, pizza, hamburgers, hot-dogs, tacos , toasts, cakes, BBQ sauce, ketchup sauce, teriyaki sauce, marinara sauce, Chinese food, Japanese peanuts, praline peanuts, snow, pudding, sweet bread, cookies, milkshakes, fruit smoothies, fruit juice, sausages, atole, sweets , carrots, potatoes, sweet potatoes, peas, chickpeas, bran, wheat, corn, popcorn, corn-based foods, chips, tortilla, cake, chocolates, candy, chewing gum, diet products, light products, fat-free products or low-fat, modified fats, margarine, molasses, corn syrup, syrup for cough, agave, fructose-based sweeteners, medicines with sugar. Watch for hidden sugars in your foods. Avoid meals prepared with any of the ingredients mentioned above.
This is a generic list, there are more forbidden foods, so just use tthe Rule of 2 I mentioned before. Do not eat foods with more than 2 grams of sugar/carbohidrates per portion.
This is a generic list, there are more forbidden foods, so just use tthe Rule of 2 I mentioned before. Do not eat foods with more than 2 grams of sugar/carbohidrates per portion.
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| photography: Perfect Keto |