The rapid weight loss that people experience after the keto diet is also partly due to water weight loss – your body stores carbs with water, so when you use up your carbohydrate stores, you lose water weight. Most people just don't burn enough calories to lose more than one pound of fat per week, so the results of the keto diet add up to more than that, probably because of water weight loss.
Weight regains is extremely common on the keto diet because most people cannot maintain this diet for long periods of time, and after reintroducing carbs, people often see an increase in weight and a decrease in keto diet results.
What foods do you need to remove from your diet?
Here's what you should avoid on the keto diet – foods that are high in carbohydrates, both sweet and starchy.
Foods to stay away from include:
Bread, tortillas, muffins, bagels, pancakes
Pasta and rice
Cereal
Cakes, cookies, and other pastries
Sugar and anything made with sugar
Most fruits and fruit juices
Also, avoid or limit highly processed foods and instead fill your diet with our recommended keto-friendly options.
Chapter 2: The Basics of Keto Cooking
How do I make a menu for the keto diet?
Tips before you start your meal plan:
1. Calculate your calories and adjust your plan
Calories are something you need to consider on a ketogenic diet. While some people can get away with the "eat full" philosophy, it doesn't work for most people. There are plenty of hormone, endocrine and deficiency issues that we still need to take into account.
Adjust the plan to suit your needs. This meal plan averages 1,538 calories, 120 g of fat, 24 g of net carbs and 83 g of protein for 2 weeks. If this differs from your macros, consider adjusting the plan to fit your needs.
To increase caloric intake. If you need to increase your fat intake on the plan, add extra butter, cream, cheese, or cream cheese to your recipes; or have coffee and cream at your first meal. If you need to increase the amount of protein, simply increase the amount of lean meat that is added to the recipe.
To reduce calories. If you need to reduce your fat intake, remove butter, cream, cheese or cream cheese from the plan. Similarly, if you need to reduce your protein intake in the plan, remove some lean meat added to the recipes.