Sample Diet Plans – Keto, Low Carb, Regular and More!
Complete List of Diet Plans
(note these are for sample only, I am not a doctor)
Dustin’s Keto+ Diet
Dustin’s Keto+ Diet is a new twist on the Keto diet to help dieters lower carbohydrates, use their fat as a primary source of fuel, and build/retain muscle mass.
What is Keto?
A Keto Diet is characterized as a diet in which carbs are purposely kept low. So low that your body stops using carbohydrates as the chief source of energy for your body. Your liver starts creating “ketones” which is used as energy. In summary insulin levels are kept low, no excess carbohydrate ingestion leads to your body using fat as the primary energy source. Ketosis can lead to explosive weight loss. Ketosis is typically reached when the body has less than 20-50 grams of carbohydrates.
KETO+ Diet
Dustin’s Keto+ Diet has the gym-goer in mind. Too few protein can cause the body to not retain and build lean muscle. Lean muscle burns fat at rest, and we want more lean muscle!
Dustin’s KETO+ Diet consists of 60%-65% Fats, 30%-35% Protein, and 5% Carbohydrates. I also use the net-carb method where you subtract fiber from total carbs.
For someone with a 1500 calorie diet it would look like:
- 900 calories from fats (100 grams)
- 525 calories from protein (131 grams)
- 75 calories from carbohydrates (19 grams)
What about protein converting to glucose? There is a pathway in our body where if we don’t have enough carbohydrates, our body will convert protein to glucose. I am not worried about this pathway when we are talking about someone who will be working out. If you do not plan to workout, you may not be right for the KETO+ Diet.
How many calories should I shoot for?
Great question. If you are trying to lose weight, I suggest shooting for eating less than your BMR. BMR is the Basal Metabolic Rate. This is the amount of calories you need, at rest, to maintain current weight. Since you are active, and will be eating at or below BMR, you should lose weight fast!
Calculate your BMR here: http://www.bmi-calculator.net/bmr-calculator/
Who shouldn’t use the KETO+ DIET?
Note: I’m not a doctor or dietitian. This diet is just an example of a diet that you can use to lose weight. I suggest everyone to talk to their doctor to make sure they are healthy enough for a diet like this.
If you have diabetes or high blood pressure (taking medicines) I would suggest talking to your doctor before doing a KETO diet. I am not registered dietitian and this article is for information purposes only. Check with your doctor before starting any diet.
Water Consumption
I suggest everyone who is on any diet to drink at least 100 ounces of water a day. Water helps increase metabolism and control hunger. I’d shoot for a gallon a day!
Carb Flu
The Carb Flu is a symptom of all keto diets. When you lower your carbohydrates, your body will not be happy at first. When starting a keto diet, you will feel sluggish, tired, and experience flu like symptoms (minus the congestion/mucus). It is normal. I suggest more caffeine to combat it. You may also want to slowly dive into a keto diet by lowering your carbs from current usage to goal over a couple weeks.
Dustin’s Keto+ Diet Sample Meal Plan #1
Breakfast:
Level-1 Meal Replacement Shake mixed with Water
Snack 1:
Pork Rinds
Lunch:
Snack 2:
String Cheese + Almonds
Dinner:
Snack 3:
Cottage Cheese (4oz)
Total:
1500 calories-107 grams of fat-107 grams of protein-22 grams of net carbs (65%, 30%, 5% ratio)
Dustin’s Keto+ Diet Sample Meal Plan #2
Breakfast:
Level-1 Meal Replacement Shake mixed with Water
Snack 1:
Pepperoni and String Cheese
Lunch:
Snack 2:
2 Hard Boiled Eggs + Carrots
Dinner:
Snack 3:
Cookies & Cream Keto Fat Bombs
Total:
1500 calories-105 grams of fat-114 grams of protein-18 grams of net carbs (63%, 32%, 5% ratio)
Supplements That Can Help
Royal 21 King and Queen Systems can help you speed up your metabolism, control appetites, eliminates cravings, and can help with hormones. It even helps you sleep! Many of my clients have lost a ton of weight with Royal 21 King and Queen Systems! Click here for free shipping.
- Level-1 Meal Replacement Protein is low carb, high protein and will keep you full! This protein digests over time so that you don’t become hungry as fast. It’s also only $1.67 a meal! Click here for free shipping.
- GDA (Glucose Disposal Agent) should only be used if you are going to have a cheat day. I suggest having a cheat day every once in a while. GDA helps block carbs from spiking blood sugar, and creating more fat. Click here for free shipping.
- Fish Oil and a quality multivitamin will help you get the nutrients that you are missing from your diet. Fish oil improves cardiovascular function and the brain. I suggest Full-Mega and M-Factor series of multi-vitamins. Click here for free shipping.
- Phormula-1 + Ignition (Post Workout Stack). The Post Workout Stack helps replenish glycogen and protein to the muscles after exercise. If you are not exercising, do not take the Post Workout Stack with this diet. The Post Workout Stack is formulated to help you grow and repair lean muscle. Click here for free shipping.
The Dustin Diet
Lose weight fast with the Dustin Diet.
What is the Dustin Diet?
The Dustin Diet is a diet that I came up with that helps the dieting gain lean muscle, burn fat, and keep blood sugar stable throughout the day (except post workout).
What are the Macros for the Dustin Diet?
Ideally most of your calories will come from Proteins and Fats. The least amount of calories come from Carbohydrates. Typically protein is 40-45%, Fat 30-35%, and Carbs under 30%.
How Many Calories Do I Eat?
I base all diets for clients on their BMR. If you have weight to lose, eat at or below your BMR and you will lose weight. BMR stands for Basal Metabolic Rate, or the amount of calories your body needs to maintain your current weight at rest.
Use this calculator to measure your BMR: http://www.bmi-calculator.net/bmr-calculator/
Water Requirements
With any diet, you should drink a minimum of 100 ounces a day. Water helps increase metabolism and control appetite.
Who Shouldn’t do the Dustin Diet?
I am not a doctor or a registered dietitian. This is a sample outline that I have created. I suggest all dieters to talk to their doctors to ensure you are healthy enough to start any diet.
Sample Diet (1800 Calories)
Breakfast
Level-1 Protein Shake (2 scoops)
Wheat Toast w/butter (1 slice)
Lunch
2 Grilled Chicken Breast
Salad w/ Tomatoes and Oil and Vinegar
Dinner
8 ounce grilled turkey burger (93/7)
1 Serving of Brown Rice
Broccolli
Post Workout
2 Scoops Phormula-1
1/2 Scoop of Ignition
1800 Calories- 43% Protein (197grams), 30% Fat (60 Grams), 27% Carbohydrates (125 grams)
Sample Diet 2 (1800 Calories)
Breakfast
Level-1 Protein Shake (2 scoops)
Snack
Pepperoni + String Cheese
Lunch
2 Grilled Chicken Breast
Broccoli
Snack
Almonds
Dinner
Pork Tenderloin
Quinoa
Corn
Post Workout
2 Scoops Phormula-1
1/2 Scoop of Ignition
1700 Calories- 46% Protein (190 grams), 30% Fat (50 Grams), 30% Carbohydrates (113 grams)
I prefer sample diet #2 because it allows you to have snacks, which will help you control hunger and prevent the chances of a binge.
Supplements for Dustin Diet?
- Royal 21 King and Queen Systems can help you speed up your metabolism, control appetites, eliminates cravings, and can help with hormones. It even helps you sleep! Many of my clients have lost a ton of weight with Royal 21 King and Queen Systems! Click here for free shipping.
- Level-1 Meal Replacement Protein is low carb, high protein and will keep you full! This protein digests over time so that you don’t become hungry as fast. It’s also only $1.67 a meal! Click here for free shipping.
- GDA (Glucose Disposal Agent) should only be used if you are going to have a cheat day. I suggest having a cheat day every once in a while. GDA helps block carbs from spiking blood sugar, and creating more fat. Click here for free shipping.
- Fish Oil and a quality multivitamin will help you get the nutrients that you are missing from your diet. Fish oil improves cardiovascular function and the brain. I suggest Full-Mega and M-Factor series of multi-vitamins. Click here for free shipping.
- Phormula-1 + Ignition (Post Workout Stack). The Post Workout Stack helps replenish glycogen and protein to the muscles after exercise. If you are not exercising, do not take the Post Workout Stack with this diet. The Post Workout Stack is formulated to help you grow and repair lean muscle. Click here for free shipping
https://www.cardioandweights.com/the-dustin-diet/
Calorie Deficit Diet
What is the Calorie Deficit Diet? The calorie deficit diet is just a “normal” diet in which the dieter eats less calories than they need, causing fat loss. This diet cares more about the amount of calories ate vs. the amount of any specific macro. I would suggest trying to eat at least 80% of your ideal body weight in grams of protein a day to retain and build lean muscle.
For instance: You want to weight 150.
150 x .80 = 120 Grams of Protein
The rest of your macros can be anything as long as you are in a deficit.
How Many Calories Should I Eat?
To calculate calories, I suggest calculating your BMR. BMR stands for Basal Metabolic Rate, or the amount of calories your body needs to maintain its current weight at rest. If you eat less than your BMR you will lose weight.
I use this calculator to calculate BMR: http://www.bmi-calculator.net/bmr-calculator/
Before Starting a Calorie Deficit Diet
Talk to your doctor before starting any diet. I am not a doctor or registered dietitian. This is just a sample of a lower calorie diet.
Water
It is important with any diet to drink at least 100 ounces of water. Water increases metabolism, decreases hunger, and is generally awesome!
Calorie Deficit Diet Plan #1
1500 Calories
This sample: 40% Carbs, 35% Protein, 25% Fats
Breakfast
Level-1 Protein Shake
Snack
Banana + Almonds
Lunch
Chicken and Brown Rice
Snack
Pepperoni and string cheese
Dinner
Pork Loin, Sweet Potato, and Broccoli
Snack
Phormula-1 and Ignition*
Calorie Deficit Diet Plan #2
1500 Calories
This sample: 35% Carbs, 35% Protein, 30% Fats
Breakfast
Level-1 Protein Shake
Snack
Whole Wheat Toast w/Butter
Lunch
Turkey Burger w/Cheese and Fold-it Wrap
Snack
Apple w/ peanut butter
Dinner
Salmon, Quinoa, Corn
Snack
Phormula-1 and Ignition*
Supplements
- Royal 21 King and Queen Systems can help you speed up your metabolism, control appetites, eliminates cravings, and can help with hormones. It even helps you sleep! Many of my clients have lost a ton of weight with Royal 21 King and Queen Systems! Click here for free shipping.
- Level-1 Meal Replacement Protein is low carb, high protein and will keep you full! This protein digests over time so that you don’t become hungry as fast. It’s also only $1.67 a meal! Click here for free shipping.
- GDA (Glucose Disposal Agent) should only be used if you are going to have a cheat day. I suggest having a cheat day every once in a while. GDA helps block carbs from spiking blood sugar, and creating more fat. Click here for free shipping.
- Fish Oil and a quality multivitamin will help you get the nutrients that you are missing from your diet. Fish oil improves cardiovascular function and the brain. I suggest Full-Mega and M-Factor series of multi-vitamins. Click here for free shipping.
- Phormula-1 + Ignition (Post Workout Stack). The Post Workout Stack helps replenish glycogen and protein to the muscles after exercise. If you are not exercising, do not take the Post Workout Stack with this diet. The Post Workout Stack is formulated to help you grow and repair lean muscle. Click here for free shipping.
Meal Plans by Calories
https://www.cardioandweights.com/sample-meal-plans/
