Healthy Keto Meal:

This meal category is meant to keep you in ketosis. You want to follow the standard SKD macronutrient breakout for this meal (70-80% fat calories, 15-20% protein calories, and <10% carb calories) for this meal.

Remember: for the keto diet, we are looking for very low carb, high fat, and low protein. This is because fats are converted into Ketones while protein is not.

Here are a list of foods we recommend:

Best Seafood with Low Mercury: anchovy, butterfish, catfish, clam, crab, crawfish, croaker (Atlantic), flounder, haddock (Atlantic), hake, herring, jacksmelt, mackeral (north Atlantic), mullet, oyster, plaice, pollock, salmon (canned or wild), sardine, scallop, shrimp, sole (Pacific), calamari, trout (freshwater), whitefish, whiting.

anchovy, butterfish, catfish, clam, crab, crawfish, croaker (Atlantic), flounder, haddock (Atlantic), hake, herring, jacksmelt, mackeral (north Atlantic), mullet, oyster, plaice, pollock, salmon (canned or wild), sardine, scallop, shrimp, sole (Pacific), calamari, trout (freshwater), whitefish, whiting. Best Dairy with Low Protein (try to find grass fed dairy): Butter, ghee, heavy whipping cream, cream cheese, sour cream, brie, cheddar and parmesan cheese

(try to find grass fed dairy): Butter, ghee, heavy whipping cream, cream cheese, sour cream, brie, cheddar and parmesan cheese Best Nuts and Seeds: Almonds, black cumin seeds, black sesame seeds, brazil nuts, chia seeds, flax seeds, macadamia nuts, pecans, pumpkin seeds, sunflower seeds

Almonds, black cumin seeds, black sesame seeds, brazil nuts, chia seeds, flax seeds, macadamia nuts, pecans, pumpkin seeds, sunflower seeds Best Fruits: Avocados, Olives

Avocados, Olives Best Vegetables: Asparagus, broccoli, Brussel sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, any greens, kale, garlic, mushrooms, onion, parsnips, peppers, rutabaga, tomatoes, zucchini

Asparagus, broccoli, Brussel sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, any greens, kale, garlic, mushrooms, onion, parsnips, peppers, rutabaga, tomatoes, zucchini Best Meats: Bacon (nitrate free), Grass fed beef, lamb, wild game meats

Bacon (nitrate free), Grass fed beef, lamb, wild game meats Best Fats and Oils: Coconut oil, cocoa butter, grass fed butter or ghee, lard or tallow from organically raised animals, duck fat, extra virgin olive oil (don’t heat)

Coconut oil, cocoa butter, grass fed butter or ghee, lard or tallow from organically raised animals, duck fat, extra virgin olive oil (don’t heat) Best Sweeteners: Stevia

There are millions of keto-approved recipes that you can find online as well. Just be smart when choosing the recipe and keep the above list in mind.

High Micronutrient Meal:

This meal is meant to pack in healthy antioxidants and micronutrients. It’s this meal that we recommend a superfood smoothie.

This is what separates the SKD from the DCKD. This meal would not be allowed by the SKD because it will naturally have a higher carb count than what would be approved by a standard ketogenic meal. This meal will take your out of ketosis for part of your day.

In our opinion, the benefits far outweigh the cons of taking your body out of ketosis for ~4 hours per day; and if you have read the book up to this point, you understand this too.

The length of time you will be out of ketosis for will vary based on how many net carbs you consume during this meal.

After eating this meal, your metabolism will first burn all the calories from the carbs. While your metabolism is burning the carbs, you are out of ketosis. Once you have burned those calories, you will be back in ketosis.

Make sense?

How long will you be out of ketosis for? That depends on 2 things:

Your metabolism How many net carbs you consume in this meal.

Example …

Let’s say your metabolism burns the average 2,000 calories per day. That means you burn 83 calories per hour on average.

Now let’s say you drink a nutrient dense superfood smoothie that contains 230 total calories. Of those total calories, 128 are from net carbs.

Your metabolism will start burning those 128 calories from net carbs right away. And if you average burning 83 calories per hour, then it would take you roughly 91 minutes to burn those calories from net carbs. This means that you will be out of ketosis for 91 minutes.

The more calories from net carbs you consume, the longer you will be out of ketosis.

If you are more of a math person, below is an image of how you can calculate this: