Keto On Steroids Updated Plan

This is the version of the Ketogenic diet that is very strict and it is for those people that need to drop weight for a wedding or a situation or you are at a plateau situation and you need to jump start your program.

Where do you start?

1. Carbs.  Normally you would be given a range between 30 to 50 grams of carbs per day. We are going to bring that down to no more than 5 carbs per day.  The best way to do it is through mainly vegetables.

Look at spinach, the total carb is 7 per cup and then net carb is 3. You can do a little more than 1 cup per day because you want to you want to keep it within 5 grams.

Look at lettuce, net carbs is 0.5, you could do 10 cups of lettuce. That would be better than spinach. For avocado you can do a little more than two cups of avocado. 

See the image of the white board for the rest of the foods shown there.

It is very important to keep the carbs below 5.

2. Proteins:  It is very important that you do not overdo it with protein you do not want to go over 7 or maybe 8 ounces for certain individuals but usually between 3 to 7 ounces.  You will be doing OMAD (one meal a day) so this is all the protein that you are going to consume in a given day. If you consume too much protein your body breaks it down and turns into glucose.  That can raise insulin.

The key is having a fattier type of protein because that will keep insulin lower as well. For example, eggs do not just have egg whites you want to eat do the whole egg the yolk as well. Salmon is the ideal fish. There is a lot of other fatty fish you can consume but salmon is perfect.

Summer sausage has more fat in it make sure there is no dextrose in it.

Hamburger is better than steak because most steak is fairly on the lean side. There are certain steaks that are fattier but hamburger is a bit fattier. Duck eggs would be better than chicken eggs because they are fattier. Shellfish would be good pork or lamb of course from the farmer’s market not from the local 7-11. For sausage, you want to get the sausage that has the most fat.

Fat. There is a lot of fat with the protein we mentioned but the acceptable fats would be the olive oil extra virgin, the real stuff, butter, coconut oil, lard or tallow.  You can put some olive oil on your salad dressing.  Butter, you can put some on your vegetables and you can also cook with it.  Coconut oil, you can cook with it. Lard you can cook with it. Tallow you can cook with it.  

Do not add a lot more fat to this meal. No keto desserts or fat bombs on this program. No macadamia nuts and pecans because they are the fattiest nut.  The ratio it is 11.5 fat to 1 protein. It is 11.5 times greater in fat than protein. Pecan is seven times greater fat than protein. Peanuts have the most protein and the lowest fat but that is a legume.

The only thing with macadamia and pecans nuts is you are going to have to look at the carbs because one ounce is about 1.5 grams of net carb. That will tell you the volume of how many of these nuts you can have. Pecans have 1.3 gram net carb per ounce. They have to be added into the total net carbs.   

One more fatty food, which is a combination of fat and protein, it is pretty fatty. It is cod liver not cod liver oil. You can buy it in a can. It is five times as much fat to protein and you can do this as your fat. It has DHA and EPA, which are which are two omega-3 fatty acids. It has vitamin D and vitamin A.  It is satisfying you probably can consume  a half a can and you will be very satisfied.

3. No dairy.  It is too high in carbs, no berries, no keto desserts, and no MCT oil. Why? Because your body is going to burn the MCT oil more than your own fat and you will be in ketosis but if your goal is to lose weight do not have it right now. Coffee. No more than one maybe two per day, but no sugar. Herbal teas fine.

4. Electrolytes. They are very important because you are going to be doing one meal a day and you want to make sure you get all of your nutrients. Nutritional yeast is a good source of it vitamin B. Unless you get sun consume the cod liver oil is a good source of vitamin D.

5. Sea salt. You need between one to one and a half teaspoons per day. You can put some on your one meal a day or mix it with a little water slug it down and then drink some water. It is very important because you are going to need that to prevent fatigue and lethargy and even keto flu.

You are doing one meal a day and every two weeks you are going to do a 48-hour fast. This is called periodic prolonged fasting. It will give your body a huge jumpstart for weight loss.

Exercise. Twice a week do an exercise program, which should be intense. It should be full body ideally to the point where you are sweating and you are working multiple muscle groups and that is your high intensity compound resistant type exercise twice a week.  Spread it out, on the off days you are going to be doing long walks at least 45 minutes to keep the stress down. Ideally exercise during your fasting period maybe in the morning if you are going to eat at night it is not an absolute necessity but if you can exercise in a fasting state you can really spike that growth hormone.

Sleep.  Go to bed a little bit earlier. Dr. Berg says he goes to bed at nine o’clock, and he gets up really early. Occasionally he takes a little power nap. If you are not sleeping well you should take some type of sleep natural sleep aid to assist yourself. No watching the news, you are going to feel better just from that. In fact that might make you lose weight just by avoiding that cortisol spike.

Stress. Keep your stress as low as possible, pick your friends wisely, get some new friends and do not hang around with anyone that is too negative.

Vitamin D. Sun would be very good if there is sun out that will be more vitamin D and also there is other benefits of being out in the sun as well as being out in nature very therapeutic.

This is keto and steroids. Some people need to work up to it and some people could just jump right in.  It really depends on where you are at and how motivated you are but this will definitely take your results to a whole new level.

This Post has been condensed from Dr. Berg’s video, Keto On Steroids

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

There are various ways to keep up-to-date on my Posts.

My focus is to maximize my physical performance and mental clarity and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

I invite you to follow my Blog Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available. Please Click Like when a Post interests you.

Alternatively, you may wish to follow my Facebook page

If you send me an email at I would be pleased to add you to my email distribution list.

If you are reading this Post in my Blog and wish to contact me, please fill in this form starting with my email address

May you Live Long Healthy.

Yours truly,

Lydia Polstra


Author: 2healthyhabits

My goal in life is to experience the exuberance of true good health by returning my body to the healthy state it was meant to have.

One thought on “Keto On Steroids Updated Plan”

Comments are closed.

%d bloggers like this: