Lets Talk Food! – Ketogenic Diet Plan

Hi! Welcome to Hogg’s Blog.

In my previous post I discussed a diet that I followed earlier this year – the Ketogenic Diet (Keto for short). Simply put, this diet is a carb restricted, high protein and high fat diet that causes the body to burn off fat very quickly. I lost almost one stone from following the diet and added some much needed muscle! (alongside a training regime).

The changes I made to my diet were pretty simple. When eating at home and cooking, I cooked food that is low in carbs, for example scrambled eggs and salmon. When eating in restaurants I chose low carb options, for example vegetables instead of fries.

Your nutrient intake should be approximately 70% fats, 25% protein, and 5% carbohydrate.

This plan is going to be a strict diet which is not for everyone. I will also post a healthy diet that is not so “extreme” for a more casual approach to fat loss, in a separate post.

Time for the food you can eat! In a later post I will offer some great recipes made with the food listed below.


  • Scrambled/ Fried or Poached Eggs
  • Grilled Bacon
  • Sausages
  • Smoked Salmon
  • Fried Tomatos
  • Bananas
  • Full Fat Natural Greek Yoghurt
  • Avocado
  • Berries (Strawberries & Raspberries)


  • Fish (Salmon, Tuna, Trout, Shrimp, Sardines)
  • Chicken
  • Turkey
  • Boiled Eggs
  • Leafy Green Salad
  • Avocado
  • Nuts (Peanuts, Walnuts, Pecans)


  • Red Meat (Ham, Steak, Sausages, Gammon, Lamb)
  • Beef Burger (no bun)
  • Chicken
  • Turkey
  • Vegetables (Broccoli, Tomatos, Carrots, Peppers, Green Beans)
  • Omelette
  • Cheese, Cream, Butter


  • Dark Chocolate (80%+ ideal)
  • Peanuts & Walnuts
  • Pumpkin Seeds, Sunflower Seeds, Flax Seeds
  • Full Fat Natural Greek Yoghurt
  • Peanut Butter


  • Water
  • Black Coffee
  • Green Tea, Peppermint Tea, English Breakfast Tea (no sugar)
  • Soda Water


If you are also going to the gym whilst following this diet, which I highly recommend to burn even more fat, you will need some carbs after training for energy. I have mine in the form of a protein shake.

Post Workout Shake
300ml Semi Skimmed Milk
1x Banana
1 Scoop of Whey Protein (I use Vanilla Flavour)
70-80 grams of Porridge Oats
1 Large teaspoon of Peanut Butter

Put everything in a blender and blend it up! The concoction is pretty thick due to the Oats but it tastes really good! This shake will be the only serious carbs consumed.



There you have it! The Keto diet covered. It worked well for me and I will be going back on the diet very shortly and discussing my progress.

In my next post I will offer a more casual healthy diet that anyone can follow!

Thanks for sticking around,

Hogg Blog


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