You can speed up the process or break a weight loss plateau by following our top tips. Most people lose 2-4 pounds (1-2 kg) during the first week. After that, it’s common to lose about 1 pound (0.5 kg) of excess weight per week. For decades we have been told to fear fat, a position that we have evidence to seriously question.75 We now have reason to believe that fat is likely not harmful, plus it is satiating and makes food taste great. If you don’t, some awesome keto breakfasts have no eggs at all.
My husband and I just started the Keto Vegetarian Diet. It seems you have many recipes and helpful hints which is so appreciated. We are healthy but have done a lot of brown rice products, spelt, etc. I recommend checking with your doctor, but you can definitely leave out anything that you need to avoid for health reasons. Hi Filis, Everyone is different – check the keto macro calculator here to calculate the best amounts for you. The easiest macro to calculate in the ketogenic diet is fat. Once you've got your carbs and protein set, simply fill the rest of your daily calorie needs with fat sources. If you find yourself wanting to gain a bit of weight, add approximately 500 calories, or 55 grams.