4 KETOGENIC DIETS

DIET # 1 FOR PEOPLE WHO NEED HIGHER PROTEIN INTAKE WITH 192 GRAMS OF PROTEIN

DEAR FRIENDS: Check out my keto diet of 1450 calories and 41% of fats and 52% of protein, for people who lift heavy weights and need higher protein intake.  This diet has in total 1450 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1450 calories

Total grams of fats: 67

Total calories from fats: 603

Percentage of fat calories: 41% fat calories

Total grams of Protein:  192 grams of protein. 

Calories from protein: 768 calories

Percentage of calories from protein: 52%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)
1 scoop of whey protein powder (100 calories, 20 grams of protein)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 650 calories.

Grams of fats: 45

Grams of protein: 45

MEAL 2: 18 OUNCES OF COOKED BAKED TURKEY

Nutrition info of meal 2

Calories: 800 calories.

Grams of fats: 22
Grams of protein: 147

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

DIET # 2 FOR PEOPLE WHO WANT TO LOSE WEIGHT FAST OF 60% CALORIES FROM FATS 

DEAR FRIENDS: Check out my keto diet of 1500 calories and 60% fats.  This diet has in total 1500 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1500 calories

Total grams of fats: 100

Total calories from fats: 900

Percentage of fat calories: 60% fat calories

Total grams of Protein:  124 grams of protein. 

Calories from protein: 496 calories

Percentage of calories from protein: 33%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)
1 scoop of whey protein powder (100 calories, 20 grams of protein)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 650 calories.

Grams of fats: 45

Grams of protein: 45

MEAL 2: 11 PM (PROTEIN PANCAKE AND 7 OZ OF CHICKEN)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

2 tablespoons of butter (20 grams of fats, 200 calories)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

7 oz. of chicken (400 calories, 54 grams of protein,  20 grams of fats) 

Nutrition info of meal 2

Calories: 850 calories.

Grams of fats: 55
Grams of protein: 79

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

DIET # 3 FOR PEOPLE WHO WANT TO LOSE WEIGHT FAST OF 55% CALORIES FROM FATS 

DEAR FRIENDS: Check out my keto diet of 1500 calories and 55% fats.  This diet has in total 1500 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1500 calories

Total grams of fats: 92

Total calories from fats: 828

Percentage of fat calories: 55% fat calories

Total grams of Protein:  151 grams of protein. 

Calories from protein: 604 calories

Percentage of calories from protein: 40%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)
1 scoop of whey protein powder (100 calories, 20 grams of protein)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 650 calories.

Grams of fats: 45

Grams of protein: 45

MEAL 2: 11 PM (PROTEIN PANCAKE AND 10 OZ OF CHICKEN)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

1 tablespoons of butter (10 grams of fats, 100 calories)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

10 oz. of turkey (500 calories, 81 grams of protein,  12 grams of fats) 

Nutrition info of meal 2

Calories: 850 calories.

Grams of fats: 47
Grams of protein: 106

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

DIET # 4 FOR PEOPLE WHO WANT TO LOSE WEIGHT FAST OF 55% CALORIES FROM FATS 

DEAR FRIENDS: Check out my keto diet of 1500 calories and 55% fats.  This diet has in total 1500 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1500 calories

Total grams of fats: 92

Total calories from fats: 828

Percentage of fat calories: 55% fat calories

Total grams of Protein:  151 grams of protein. 

Calories from protein: 604 calories

Percentage of calories from protein: 40%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)
1 scoop of whey protein powder (100 calories, 20 grams of protein)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 650 calories.

Grams of fats: 45

Grams of protein: 45

MEAL 2: 11 PM (PROTEIN PANCAKE AND 10 OZ OF CHICKEN)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

1 tablespoons of butter (10 grams of fats, 100 calories)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

10 oz. of chicken (500 calories, 77 grams of protein,  27 grams of fats) 

Nutrition info of meal 2

Calories: 850 calories.

Grams of fats: 52
Grams of protein: 102

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

3 KETOGENIC DIETS OF 1500 CALORIES. TRY THE ONE YOU FEEL BETTER WITH

DIET # 1 FOR PEOPLE WHO NEED HIGHER PROTEIN INTAKE WITH 192 GRAMS OF PROTEIN

DEAR FRIENDS: Check out my keto diet of 1450 calories and 41% of fats and 52% of protein, for people who lift heavy weights and need higher protein intake.  This diet has in total 1450 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1450 calories

Total grams of fats: 67

Total calories from fats: 603

Percentage of fat calories: 41% fat calories

Total grams of Protein:  192 grams of protein. 

Calories from protein: 768 calories

Percentage of calories from protein: 52%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)
1 scoop of whey protein powder (100 calories, 20 grams of protein)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 650 calories.

Grams of fats: 45

Grams of protein: 45

MEAL 2: 18 OUNCES OF COOKED BAKED TURKEY

Nutrition info of meal 2

Calories: 800 calories.

Grams of fats: 22
Grams of protein: 147

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

DIET # 2 FOR PEOPLE WHO WANT TO LOSE WEIGHT FAST OF 60% CALORIES FROM FATS 

DEAR FRIENDS: Check out my keto diet of 1500 calories and 60% fats.  This diet has in total 1500 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1500 calories

Total grams of fats: 100

Total calories from fats: 900

Percentage of fat calories: 60% fat calories

Total grams of Protein:  124 grams of protein. 

Calories from protein: 496 calories

Percentage of calories from protein: 33%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)
1 scoop of whey protein powder (100 calories, 20 grams of protein)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 650 calories.

Grams of fats: 45

Grams of protein: 45

MEAL 2: 11 PM (PROTEIN PANCAKE AND 7 OZ OF CHICKEN)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

2 tablespoons of butter (20 grams of fats, 200 calories)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

7 oz. of chicken (400 calories, 54 grams of protein,  20 grams of fats) 

Nutrition info of meal 2

Calories: 850 calories.

Grams of fats: 55
Grams of protein: 79

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

DIET # 3 FOR PEOPLE WHO WANT TO LOSE WEIGHT FAST OF 55% CALORIES FROM FATS 

DEAR FRIENDS: Check out my keto diet of 1500 calories and 55% fats.  This diet has in total 1500 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1500 calories

Total grams of fats: 92

Total calories from fats: 828

Percentage of fat calories: 55% fat calories

Total grams of Protein:  151 grams of protein. 

Calories from protein: 604 calories

Percentage of calories from protein: 40%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)
1 scoop of whey protein powder (100 calories, 20 grams of protein)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 650 calories.

Grams of fats: 45

Grams of protein: 45

MEAL 2: 11 PM (PROTEIN PANCAKE AND 10 OZ OF CHICKEN)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

1 tablespoons of butter (10 grams of fats, 100 calories)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

10 oz. of turkey (500 calories, 81 grams of protein,  12 grams of fats) 

Nutrition info of meal 2

Calories: 850 calories.

Grams of fats: 47
Grams of protein: 106

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

2 KETOGENIC DIETS, 1 DIET FOR PEOPLE WHO LIVE WELL UNDER THE CAPITALIST SYSTEM. AND THE OTHER DIET FOR PEOPLE OPPRESSED BY THE CAPITALIST SYSTEM

DIET # 1 FOR PEOPLE WHO BENEFIT FROM THE CAPITALIST SYSTEM.  WHO ARE DOING WELL IN THIS CAPITALIST HELL AND DO NOT NEED COMMUNISM (A DICTATORSHIP OF THE PROLETARIAT) 

DEAR FRIENDS: Check out my keto diet of 1450 calories and 41% of fats and 52% of protein, for people who lift heavy weights and need higher protein intake.  This diet has in total 1450 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1450 calories

Total grams of fats: 67

Total calories from fats: 603

Percentage of fat calories: 41% fat calories

Total grams of Protein:  192 grams of protein. 

Calories from protein: 768 calories

Percentage of calories from protein: 52%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)
1 scoop of whey protein powder (100 calories, 20 grams of protein)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 650 calories.

Grams of fats: 45

Grams of protein: 45

MEAL 2: 18 OUNCES OF COOKED BAKED TURKEY

Nutrition info of meal 2

Calories: 800 calories.

Grams of fats: 22
Grams of protein: 147

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

DIET # 2 FOR POOR PEOPLE OPPRESSED BY THE CAPITALIST SYSTEM

DEAR FRIENDS: Check out my keto diet of 1500 calories and 60% fats.  This diet has in total 1500 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1500 calories

Total grams of fats: 100

Total calories from fats: 900

Percentage of fat calories: 60% fat calories

Total grams of Protein:  124 grams of protein. 

Calories from protein: 496 calories

Percentage of calories from protein: 33%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)
1 scoop of whey protein powder (100 calories, 20 grams of protein)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 650 calories.

Grams of fats: 45

Grams of protein: 45

MEAL 2: 11 PM (PROTEIN PANCAKE AND 7 OZ OF CHICKEN)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

2 tablespoons of butter (20 grams of fats, 200 calories)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

7 oz. of chicken (400 calories, 54 grams of protein,  20 grams of fats) 

Nutrition info of meal 2

Calories: 850 calories.

Grams of fats: 55
Grams of protein: 79

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

HIGH PROTEIN DIET OF 1450 CALORIES WITH 41% CALORIES FROM FATS, 52% OF CALORIES FROM PROTEIN. A KETOGENIC DIET FORCHRISTMAS AND HOLIDAYS FOR PEOPLE WHO ARE ABLE TO BUY TURKEYS A GREAT SALES PRICES AROUND THIS TIME OF THE YEAR

DEAR FRIENDS: Check out my keto diet of 1450 calories and 41% of fats and 52% of protein, for people who lift heavy weights and need higher protein intake.  This diet has in total 1450 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1450 calories

Total grams of fats: 67

Total calories from fats: 603

Percentage of fat calories: 41% fat calories

Total grams of Protein:  192 grams of protein. 

Calories from protein: 768 calories

Percentage of calories from protein: 52%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)
1 scoop of whey protein powder (100 calories, 20 grams of protein)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 650 calories.

Grams of fats: 45

Grams of protein: 45

MEAL 2: 18 OUNCES OF COOKED BAKED TURKEY

Nutrition info of meal 2

Calories: 800 calories.

Grams of fats: 22
Grams of protein: 147

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

KETOGENIC DIET OF 1400 CALORIES AND 64% OF FATS WITH ONLY 90% OF PROTEIN

DEAR FRIENDS: Check out my keto diet of 1400 calories and 64% fats.  This diet has in total 1400 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1400 calories

Total grams of fats: 100

Total calories from fats: 900

Percentage of fat calories: 64% fat calories

Total grams of Protein:  90 grams of protein. 

Calories from protein: 360 calories

Percentage of calories from protein: 25%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)
1 scoop of whey protein powder (100 calories, 20 grams of protein)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 650 calories.

Grams of fats: 45

Grams of protein: 45

MEAL 2: 11 PM (PROTEIN PANCAKE

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
2 tablespoons of butter (20 grams of fats, 200 calories)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

4 eggs scrambled (20 grams of protein, 20 grams of fats, 300 calories)

Nutrition info of meal 2

Calories: 750 calories.

Grams of fats: 55
Grams of protein: 45

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

HIGH FAT DIET OF 1400 CALORIES. 66% OF CALORIES FROM FATS, 24% CALORIES FROM PROTEIN

DEAR FRIENDS: Check out my keto diet of 1400 calories and 66% fats.  This diet has in total 1400 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1400 calories

Total grams of fats: 104

Total calories from fats: 936

Percentage of fat calories: 66% fat calories

Total grams of Protein:  85 grams of protein. 

Calories from protein: 340 calories

Percentage of calories from protein: 24%

MEAL # 1: 12 NOON (EGGS-PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 550 calories.

Grams of fats: 45

Grams of protein: 25

MEAL 2: 11 PM (PROTEIN PANCAKE AND 5 OZ OF CHICKEN)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

5 oz. of chicken (300 calories, 14 grams of fats, 35 grams of protein) 

Nutrition info of meal 2

Calories: 850 calories.

Grams of fats: 59

Grams of protein: 60

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

KETOGENIC DIET OF 1400 CALORIES, 60% CALORIES FROM FATS

DEAR FRIENDS: Check out my keto diet of 1400 calories and 60% fats.  This diet has in total 1400 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1400 calories

Total grams of fats: 94

Total calories from fats: 846

Percentage of fat calories: 60% fat calories

Total grams of Protein:  105 grams of protein. 

Calories from protein: 420 calories

Percentage of calories from protein: 30%

MEAL # 1: 12 NOON (PROTEIN PANCAKE)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

1 scoop of whey protein powder (20 grams of protein, 100 calories)

2 tablespoon of butter (20 grams of fats, 200 calories)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

Nutrition info of meal 1

Calories: 550 calories.

Grams of fats: 35

Grams of protein: 45

MEAL 2: 11 PM (PROTEIN PANCAKE AND 5 OZ OF CHICKEN)

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)

3 tablespoons of butter (30 grams of fats, 300 calories)

1/2 a cup of egg whites (10 grams of protein, 50 calories)

5 oz. of chicken (300 calories, 14 grams of fats, 35 grams of protein) 

Nutrition info of meal 2

Calories: 850 calories.

Grams of fats: 59

Grams of protein: 60

OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)

3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)

4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)

3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)

2 oz of Cheddar cheese (200 calories,

KETOGENIC DIET OF 1400 CALORIES, 60% FATS

This diet has in total 1400 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1400 calories
Total grams of fats: 94
Total calories from fats: 846
Percentage of fat calories: 60% fat calories
Total grams of Protein:  105 grams of protein. 
Calories from protein: 420 calories
Percentage of calories from protein: 30%

Breakfast
Eggs Pancake
Ingredients:
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
2 tablespoon of butter (20 grams of fats, 200 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info of meal 1
Calories: 550 calories.
Grams of fats: 35
Grams of protein: 45

Lunch (0 calories).

Dinner 2: 11 PM:  

Breakfast
Eggs Pancake
Ingredients:
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
3 tablespoons of butter (30 grams of fats, 300 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray
5 oz. of chicken (300 calories, 14 grams of fats, 35 grams of protein) 

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info of meal 2
Calories: 850 calories.
Grams of fats: 59
Grams of protein: 60

Total calories of the whole diet:  1400 calories
Total grams of fats: 94
Total calories from fats: 846
Percentage of fat calories: 60% fat calories
Total grams of Protein:  105 grams of protein. 
Calories from protein: 420 calories
Percentage of calories from protein: 30% 

Extra calories allowed if 1450 calories is too low
4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)
3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)
4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)
3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)
2 oz of Cheddar cheese (200 calories,

HIGH FAT DIET OF 54% CALORIES FROM FATS. 38% FROM PROTEIN

This diet has in total 1350 calories.  But it has the option to add 1, 2 or 3 snacks of 200 calories each.  If you need to add more calories:

Total calories of the whole diet:  1350 calories
Total grams of fats: 82
Total calories from fats: 738
Percentage of fat calories: 54% fat calories
Total grams of Protein:  130 grams of protein. 
Calories from protein: 520 calories
Percentage of calories from protein: 38% 

Breakfast
Eggs Pancake
Ingredients:
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
1 tablespoon of butter (10 grams of fats, 100 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info of meal 1
Calories: 450 calories.
Grams of fats: 25
Grams of protein: 45

Lunch (0 calories).

Dinner 2: 11 PM:  

3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
2 tablespoon of butter (20 grams of fats, 200 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray
8 ounces of cooked dark chicken (60 grams of protein, 22 grams of fats, 450 calories)

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info of meal 2
Calories: 900 calories.
Grams of fats: 57
Grams of protein: 85

Total calories of the whole diet:  1350 calories
Total grams of fats: 82
Total calories from fats: 738
Percentage of fat calories: 54% fat calories
Total grams of Protein:  130 grams of protein. 
Calories from protein: 520 calories
Percentage of calories from protein: 38% 

Extra calories allowed if 1350 calories is too low
4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)
3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)
4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)
3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)
2 oz of Cheddar cheese (200 calories,

KETO DIET OF 1350 CALORIES (48% FATS, 140 GRAMS OF PROTEIN, 41% OF PROTEIN), WITH THE OPTION TO RAISE IT TO

Breakfast
Eggs Pancake
Ingredients:
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
2 scoops of whey protein powder (40 grams of protein, 200 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info: 
Calories: 450 calories.
Grams of fats: 20
Grams of protein: 65

Lunch (0 calories).

Dinner 2: 11 PM:  

3 eggs (15 grams of protein, 15 grams of fats, 200 calories)
2 scoops of whey protein (40 grams of protein, 200 calories, 0 grams of fats,)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray
8 ounces of cooked dark chicken (60 grams of protein, 22 grams of fats, 450 calories)

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info: 
Calories: 900 calories.
Grams of fats: 52
Grams of protein: 125

Total calories:  1350 calories
Total grams of fats: 72
Total calories from fats: 648
Percentage of fat calories: 48% fat calories
Total grams ofProtein:  190 grams of protein. 
Percentage of calories from protein: 56% 

NOTE 1: This diet has a total of 1350 calories, which is very low for a person who lifts weights, and does aerobic exercises (such as fast-walking, bicycling, stationary bicycling, jogging and running.  So if you feel very hungry between meals choose one of the following snacks any time you feel a deep hunger and weakness:

NOTE 2: If after eating one of these 200 calories snacks you still feel weak and hungry.  Eat another 200 calories snack

NOTE 3: If 1 snack between meals is added to the diet, the total calories will rise to 1550

NOTE 4:  If 2 snacks is added to the diet, the total amount of calories will rise to 1750

NOTE 5: If 3 snacks are added to the diet, the total amount of calories will rise to 1950 calories

Snacks allowed between meals:
4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)
3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)
4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)
3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)
2 oz of Cheddar cheese (200 calories,