The keto diet (ketogenic diet) is a nutrition protocol that drops carbs below 50g per day (ideally 20 to 30g net), splits macros into 75% fat, 20% protein, and 5% carbs, forcing the body to burn fat and produce ketones as its main fuel.
This state, called nutritional ketosis, delivers a loss of 2 to 6 kg (about 4 to 13 lb) in the first month, part glycogen water and part body fat.
ContaCal is the photo-based calorie and macro counting app that calculates fat, protein, and net carbs in real time, with a food database built to catch the hidden carbs that quietly break ketosis.
In this guide you'll find the complete 5-day keto meal plan calibrated at 1,500 kcal, the exact macro split, the list of allowed foods, and how to avoid the 5 mistakes that make many beginners quit the protocol before week three.
📊 The science: according to the Harvard T.H. Chan School of Public Health, the ketogenic diet has documented effectiveness for short-term weight loss (3 to 6 months) and glycemic control. Harvard also stresses the need for professional supervision, especially for anyone with metabolic conditions.
⚠️ Medical disclaimer: the keto diet is contraindicated for pregnant women and people with pancreatitis, liver disease, eating disorders, and some kidney conditions. Talk to a dietitian or doctor before starting, especially if you take medication for diabetes or blood pressure.
What the Keto Diet Is and How It Works
The keto diet is the metabolic protocol that swaps glucose for fat as the main fuel, switching on the liver's production of ketone bodies (acetoacetate, beta-hydroxybutyrate, and acetone) when carb intake drops below 50g per day.
When carb intake falls under 50g a day (usually 20 to 30g net in the induction phase), the liver starts producing ketones. They feed the brain and muscles in place of glucose.
Beyond weight loss, the literature links nutritional ketosis to:
- Lower triglycerides and an improved lipid profile in some patients
- Stable energy through the day (fewer glucose spikes)
- Appetite control through a direct effect on leptin and ghrelin
- A potential adjunct role in refractory epilepsy and some neurological conditions
The classic macro split:
| Macronutrient | % of calories | Grams at 1,500 kcal/day |
|---|---|---|
| Fat | 70% to 75% | 117 to 125g |
| Protein | 20% to 25% | 75 to 94g |
| Net carbs | 5% to 10% | 19 to 37g |
Getting this math wrong stalls fat burning. For automatic macro calculation, use ContaCal, which adjusts portions to your weight and goal in real time, or check the technical definitions in a macro and micronutrient guide.
Anyone who needs their starting calorie number first can check the daily calorie burn calculator before applying the split.
What You Can Eat on the Keto Diet (Practical List)
The keto diet lets you eat freely: eggs, salmon, skin-on chicken, beef, olive oil, avocado, coconut oil, nuts, and low-carb vegetables (cauliflower, broccoli, spinach); in moderation, full-fat dairy and berries; and it bans bread, rice, pasta, potato, legumes, sugar, and sweet fruit.
The base of the diet prioritizes real, unprocessed food. Reading labels becomes a daily rule because many cheeses and cured meats carry hidden starches that break ketosis silently.
✅ Eat freely: eggs, salmon, skin-on chicken, beef, extra-virgin olive oil, avocado, coconut oil, walnuts, cashews, cauliflower, broccoli, spinach, zucchini.
⚠️ In moderation: full-fat dairy (cheese, Greek yogurt), berries, 85%+ chocolate, tomato, bell pepper.
❌ Avoid entirely: bread, rice, pasta, potato, soda, store-bought juices, legumes (beans, lentils), sugar, sweet fruit (banana, grape, mango).
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How Many Kg You Lose in 1 Month of Keto
In 1 month of keto, the typical loss runs between 2 and 6 kg (about 4 to 13 lb), with 1.5 to 3 kg (3 to 7 lb) of glycogen water in the first two weeks and the loss shifting mostly to body fat from week two, averaging 1.5 to 2 kg (3 to 4 lb) of fat per month with stable ketosis.
The loss ranges from 2 kg to 6 kg in the first month, depending on starting weight and the calorie deficit you hold. The first two weeks' drop includes 1.5 to 3 kg of glycogen water (each gram of glycogen holds 3 to 4 g of water).
After the second week, visceral fat burning becomes dominant. Clinical studies show people in stable ketosis lose, on average, 1.5 to 2 kg of pure fat per month, proportional to the calorie deficit.
Without tracking, it's easy to underestimate the calories in olive oil and nuts. Two foods that deliver quality fat but turn into excess fast.
5-Day Keto Meal Plan (1,500 kcal)
The 5-day keto meal plan at 1,500 kcal delivers around 115g of fat, 85g of protein, and 23g of net carbs per day, split across breakfast, lunch, dinner, and a snack, with fat as the calorie base.
A ready-made plan, with 20 to 25g of net carbs per day. Adjust the portions to your profile's calorie burn (automatic calculation in ContaCal):
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| 1 | Scrambled eggs with spinach + olive oil | Grilled chicken + arugula salad + ½ avocado | Baked salmon + steamed broccoli | 10 Brazil nuts |
| 2 | Coffee with coconut oil + mozzarella | Ground beef sautéed with zucchini + olive oil | Mushroom omelet + aged cheese | ½ avocado with lime |
| 3 | Boiled eggs + avocado + pink salt | Turkey breast + sautéed kale + olive oil | Tilapia fillet + sautéed spinach | Green olives |
| 4 | Almond-flour pancake + cinnamon | Shredded chicken + homemade mayo + greens | Slow-roasted beef ribs + sautéed green beans | 2 squares of 85% chocolate |
| 5 | Full-fat Greek yogurt + chia + cinnamon | Low-carb vegetable soup + olive oil + chicken | Low-carb chicken parmesan + salad | Mixed nuts |
The plan averages around 1,500 kcal, 115g of fat, 85g of protein, and 23g of net carbs. For a higher calorie burn, scale up the olive oil, nuts, or the main protein portion.
If you're just starting, read the guide to getting into ketosis without the keto flu first, then come back to this plan once your body is fat-adapted.
Can You Do Keto With Lipedema
If you have lipedema, you can do the keto diet with specialized supervision, because the lower insulin spikes and systemic inflammation control of ketosis ease typical symptoms, as long as electrolyte and micronutrient replacement is strict.
Lipedema is a chronic inflammatory condition of fat tissue. The keto diet can act as an adjunct by reducing insulin spikes and controlling systemic inflammation.
It isn't a standalone treatment, but it fits protocols like the RAD (Rare Adipose Disorders) approach championed by European specialists.
The combination that delivers the most for lipedema:
- A well-formulated keto diet (with electrolyte replacement)
- Low-impact exercise (swimming, water aerobics, walking)
- Regular manual lymphatic drainage
- Compression garments when indicated
Excessive restriction without micronutrient replacement can worsen the fatigue typical of the condition. That's why medical guidelines recommend specialized nutritional supervision for anyone who has it.
5 Common Mistakes That Sabotage Ketosis
The 5 mistakes that most sabotage the keto diet are too much protein, low-quality fats, ignoring electrolytes, weighing yourself every day, and eating "by intuition" without tracking macros.
- Too much protein. Above 2g/kg, the liver can convert amino acids into glucose (gluconeogenesis) and stall ketosis. Keep it between 1.2 and 1.7g/kg for maintenance or 1.6 to 2g/kg for muscle gain.
- Low-quality fats. Refined vegetable oils (soy, corn, canola) raise inflammation. Prefer extra-virgin olive oil, coconut oil, ghee, avocado, and nuts.
- Ignoring electrolytes. Sodium, potassium, and magnesium get flushed in the first 2 weeks (the famous "keto flu"). Add pink salt to broth, eat leafy greens, and consider supplementation with guidance.
- Weighing yourself every day. Water swings kill motivation. Weigh once a week, at the same time of day, and also track waist measurements and monthly photos.
- Eating "by intuition." A drizzle of olive oil is 90 kcal; two tablespoons of peanut butter hit 200 kcal. Without tracking, the silent excess cancels the deficit.
Keto Diet Frequently Asked Questions
How long does it take to get into ketosis?
Between 2 and 7 days of eating under 50g of carbs per day. The speed depends on your prior glycogen stores, physical activity level, and individual insulin sensitivity. Ketone strips and meters can confirm the state metabolically, but they aren't required.
What's the 5-day keto meal plan?
A balanced 1,500 kcal template prioritizes eggs, fatty meats, omega-3-rich fish, olive oil, avocado, nuts, and low-carb vegetables. The detailed plan in the table above delivers around 115g of fat, 85g of protein, and 23g of net carbs per day.
How many kg do you lose in 1 month of keto?
On average, 2 to 6 kg in the first month. The first week includes 1.5 to 3 kg of glycogen water. From the second week on, the loss is mostly fat, in the range of 1.5 to 2 kg per month with stable ketosis and an adequate calorie deficit.
Can you do keto with lipedema?
Yes, with specialized nutritional supervision. Keto lowers insulin spikes and helps control the regional inflammation typical of lipedema, but restriction without electrolyte and micronutrient replacement can worsen fatigue. Pair it with low-impact exercise and lymphatic drainage.
What can you eat on the keto diet?
Eggs, fatty meats, fish (salmon, sardines), skin-on chicken, extra-virgin olive oil, avocado, ghee, nuts, cauliflower, broccoli, spinach, zucchini, and full-fat dairy in moderation. Avoid bread, rice, pasta, legumes, and sweet fruit.
Does keto work for insulin resistance?
In many cases, yes. The sharp drop in carbs reduces insulin spikes and can improve peripheral sensitivity within a few weeks. Anyone on metformin or other antidiabetics needs medical supervision because the medication may need a dose adjustment.