Custom Keto Diet 2024: Benefits, Food List & FAQs

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what is the custom keto diet

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I’ve gained some pretty serious weight over the past year. My New Year’s Resolution is to lose weight, so I started researching various diet plans. Custom Keto topped my list and since I couldn’t find any decent articles on it, it was also the inspiration for this blog!

But what is the ‘Custom’ Keto diet you ask?

The Custom Keto Diet is a personalized Keto weight loss plan developed by Rachel Roberts. Dieters complete a questionnaire and then receive either a four- or an eight-week meal plan (document) tailor-made for them. The plan is based on food preferences, daily activity, height, current weight, and target weight goal.


What’s a Keto Diet?

The Ketogenic diet refers to a form of dieting in which high fats, adequate-protein, and low carbs are consumed.

Its aim is to deplete the body’s glycogen reserves so that it relies on fat and protein for energy. The body then undergoes ketosis or keto for short.

Ketosis is a metabolic state in which your liver produces a high number of ketones as an alternative fuel source for the brain. This form of dieting is super popular right now, with lots of pictures showing before and after results circulating across social media.

In this article, I explore seven key benefits of a keto diet and how it may help you (and me!) achieve our fitness goals. I will then go into some of the staple foods on the diet as well as foods to avoid. Finally, I’ll define the difference between a standard and custom keto diet along with some common questions and misconceptions about the diet.


How Does ‘Custom’ Keto Differ?

The Custom Keto Diet is a fully personalized Keto weight loss plan based on your own unique preferences, daily activity levels, height, current weight, and target weight goals. It includes a personalized meal planning service that was designed to help men and women turn their lives around and take charge of their health and body.

The custom keto diet is a brand-new program that allows someone to create their very own keto diet plan

The diet uses scientific research and proven studies to create personalized ketogenic diet plans that maximize fat burning via the correct calories and macronutrients for each individual.

The customer keto diet plan is priced as affordable to help as many customers as possible.

Here’s a nice video overview that addresses the question of what is the custom Keto diet.

https://www.youtube.com/watch?v=_x050iPdUGk

What are the Benefits of a Custom Keto Diet?

Benefit #1: Weight Loss

Several studies have shown that people on a high fat, low carb diet burn fat at a faster rate than those with a high carb, low fat diet. This is primarily because lower insulin levels caused by the low carb diet (keto), help to remove excess water from the body.

During ketosis, you experience reduced levels of hunger, which can be extremely beneficial in controlling caloric intake, promoting overall weight loss. It has been noted that low carb diets are also effective in reducing visceral fat, primarily stored in the abdominal cavity.

Benefit #2: Increased HDL

According to the Mayo clinicHigh-density lipoprotein (HDL) cholesterol is known as the “good” cholesterol because it helps remove other forms of cholesterol from your bloodstream. Higher levels of HDL cholesterol are associated with a lower risk of heart disease.

custom keto diet

Benefit #3: Better Focus

The ketones produced from a low carb diet are a much more efficient source of energy than glucose. Studies have indicated that they can improve cognitive impairment and even help with diseases such as Alzheimer’s and Parkinson’s.

The high-fat diet helps to support the balance of essential omega 3s and omega 6s which are vital for optimal brain function. Additionally, ketosis is able to boost mitochondria production and adenosine triphosphate within the brain’s memory cells, thereby improving mental performance and clarity.

Benefit #4: Reduced Cancer Risk

A ketogenic diet can boost the body’s defense against a variety of conditions. By reducing inflammation, and improving mitochondrial function, it can help to mitigate the risk of developing several chronic diseases.

Cancer cells typically possess abnormal mitochondria, which need an increased supply of glycogen. Ketosis allows for normal cells to be fed while starving the cancer cells, as they are unable to utilize the ketones for energy because of their dysfunctional mitochondria.

👉Get Your Free Custom Keto Plan Here

custom keto diet

Benefit #5: Lower Risk of Gum Disease

Gum disease is one of the worst and most painful diseases which is commonly caused by the consumption of too much sugar. When you eliminate sugar from your daily meals, you can avoid gum diseases and toothaches.

While on the keto diet, most of your diet will consist of foods high in fats coupled with a measured intake of proteins and low carbohydrate intake. Some of the food categories allowed in this diet include:

Benefit #6: Improved Blood Pressure

High blood pressure significantly increases the risk of several diseases and is a leading cause of deaths worldwide. A low-carb diet has been proven to be more effective than a low-fat diet in reducing blood pressure. In fact, some claim that it is just as effective as taking pills.

This combined with the weight loss derived from a ketogenic diet is sure to vastly improve cardiovascular health and function.

Benefit #7: Improved Overall Health

It has been proven by numerous studies in the realm of nutrition science, that this form of dieting can have a very positive impact on your overall health and bodily function. As long as you can find a way to maintain discipline, the rewards are abundant.

For those that have not been able to gain many results from traditional methods, the keto approach is definitely something worth considering.

Here is another nice video that answers the what is the custom Keto diet question from YouTuber Best Tips:


What are the Staple Foods in the Custom Keto Diet?

Staple #1. Meat

  • Poultry: Free-range Cornish hen, quail, goose, pheasant, chicken, duck, and turkey.
  • Fish and Seafood: Cod, tuna, scrod, anchovies, mackerel, flounder, catfish, trout, mahi-mahi, halibut, sole, sardines, salmon, halibut, snapper, and calamari. Always opt for wild caught fish to avoid toxins present in commercially reared fish.
  • Grass-fed Meat: These include beef, venison, goat, and lamb. Meat from wild animals is also acceptable; however, avoid sausages and meats that come with sugary sauces and anything covered in breadcrumbs. So, go easy on that chicken parm! Choose the chunks of meat with more fat since they contain less protein and more fat.
  • Pork: Boston butt, pork chops, ham pork, and loin. When choosing ham, be on the lookout for added sugar.
  • Bacon and Sausages: Preferably, you should buy these at specialty health food stores. If this is not possible, always read the labels to avoid those which contain fillers such as soy or sugars.
  • Canned Tuna and Salmon: Canned tuna and salmon are okay to consume while you are on the keto diet. However, avoid seafood rich in fillers, breaded seafood, and fried seafood.
  • Vegetable Protein Powders: Protein supplements such as whey protein, hemp protein, pea, and rice are acceptable.
  • Whole Eggs: This includes chicken eggs, and quail eggs which you can prepare through any mean desired; fried, soft or hard boiled, deviled, scrambled, or mix in some of the other ingredients here to make a delicious omelet.
  • Shellfish: Oyster, mussels, lobster, shrimp, crab (not imitation crab that contains additives), clams, scallops, and squid.

Staple #2. Fats and Oils

Because these are your main sources of energy while you are on this diet, go for the types of fats and oils you enjoy. These may include:

  • Omega 3 fatty acids from fish such as tuna, shellfish, and salmon
  • Fish supplements or krill
  • Monounsaturated fats such as egg yolks, avocado, and butter
  • Vegetable oils such as olive oil, coconut oil
  • Non-hydrogenated beef tallow, ghee, and lard.
  • Duck and chicken fat

In order to make it easier to stick to this diet, be aware of which types of fat your body can tolerate. Many people seem to have zero or very low tolerance of vegetable oils and mayo. This may be a good thing because most of these oils are rich in omega 6 fatty acids – the kind that is bad for your body’s cholesterol levels.

In this case, work with the listed monounsaturated fats to reduce the inflammatory effect brought about by polyunsaturated fats. Nevertheless, work to balance both fats because you cannot survive on monounsaturated fats alone (You need a lot of fats and oils). Even then, avoid hydrogenated fats such as margarine to reduce the number of trans-fats you eat.

👉Get Your Free Custom Keto Plan Here

Staple #3. Fresh Vegetables

For these foods, opt for organic ones or better yet, grow your own to avoid all pesticide toxins. Avoid starchy vegetables (corn, sweet potatoes, potatoes, peas, and winter squash) that are high in carbs. Instead, opt for moderate intake of sweet vegetables (squashes, peppers, tomatoes, and carrots).

Vegetables that make it to the list are:

  • Celery
  • Collard Greens
  • Onions (high in sugar; moderate intake)
  • Alfalfa Sprouts
  • Beet Greens
  • Broccoli
  • Spinach
  • Dandelion Greens
  • Bamboo Shoots
  • Cabbage
  • Brussels sprouts
  • Garlic
  • Mushrooms
  • Shallots
  • Kale
  • Bok Choy
  • Sauerkraut
  • Chives
  • Celery Root
  • Swiss chard
  • Cauliflower
  • Snow Peas
  • Bean Sprouts
  • Olives
  • Cucumbers
  • Endive
  • Mache
  • Sorrel,
  • Radicchio
  • Chicory Water Chestnuts
  • Turnips
  • Scallions
  • Dill Pickles
  • Leeks
  • Radishes
  • Chard
  • Asparagus

🍽️ Related: Deliciously Detoxifying Foods to Eat During Dry January

Staple #4. Greens and Lettuces

Some of my favorites are

  • Romaine
  • Arugula
  • Fennel
  • Bok Choy
  • Boston or Bib lettuce
  • Escarole

Staple #5. Dairy

Here is a list of the dairy products you can enjoy on the Keto diet:

  • All soft and hard cheeses
  • Cream cheese
  • Full fat sour cream (do not forget to check for additives)
  • Full fat cottage cheese
  • Mascarpone cheese
  • Unsweetened whole milk yogurt (limit intake of this type
  • of yogurt because it is a little high in carbs)
  • Heavy whipping cream

In any case, always go for raw milk products and if you do not have easy access to them, go for the organic ones.

Staple #6. Beverages

Here is a list of beverages to enjoy liberally on the Keto diet:

Note: For information about soda and alcohol consumption, consult the related FAQs below.

  • Bulletproof coffee
  • Decaf Tea
  • Flavored seltzer water
  • Decaf coffee
  • Water
  • Herbal tea
  • Lemon and lime juice (limit intake)
  • Clear broth or bouillon

Staple #7. Seeds and Nuts

Almonds, macadamias, pecans, and walnuts are the nuts with the lowest level of carbs meaning you can consume them in small amounts. Other nuts such as chestnuts, pistachios, and cashews contain a higher amount of carbs; thus, you should carefully monitor their intake. Nuts are best soaked for some time before roasted.

Nut flours: these are necessary because while you are on this diet, it does not mean baking no longer fits into your life. Nut flours such as almond flour will suffice.

Staple #8. Sugar Substitutes/Sweetners

Some options include:

  • Truvia
  • Erythritol
  • Splendor-liquid
  • Inulin and Chicory root
  • Lo Han Guo
  • Liquid Stevia
  • Xylitol
  • Swerve

Staple #9. Spices

Here are spices allowed on the keto diet:

  • Sea salt
  • Peppermint
  • Ginger
  • Basil
  • Chili pepper
  • Cloves
  • Thyme
  • Cilantro or coriander seeds
  • Rosemary
  • Black pepper
  • Cumin seeds
  • Oregano
  • Turmeric
  • Cayenne pepper
  • Cinnamon
  • Mustard seeds
  • Parsley
  • Dill
  • Sage

As you can see from the above very detailed list, keto diet is NOT a highly-restrictive dieting lifestyle. It allows you a variety of foods to choose from; thus, you should not feel overwhelmed.

However, there are foods you should avoid to achieve optimal ketosis as your body makes t the switch from using glucose to synthesizing fats for ketones

Get Your Free Custom Keto Plan Here


5 Keto Diet Mistakes To Avoid

Nobody is perfect, and no diet is perfect. As you adopt this diet for good health and weight loss, you are bound to make several mistakes; this is normal. The best way to avoid, or minimize the effects of mistakes is by learning and preparing for common mistakes. Below is a list of common keto diet mistakes dieters make:

Mistake #1: Eating Too Many Carbs

There is no exact definition of what ‘low carb’ means. Some would say it is simply anything under 100 to 150 grams a day simply because they get amazing results with this range. However, this may be excessive if your aim is to have plenty of ketones in your bloodstream. Most keto dieters go for under 50-grams of carbs per day to get into optimal ketosis. Anything beyond that is termed as excessive.

Mistake #2: Eating Too Much Protein

Remember: the keto diet is all about protein moderation. Impatience As you adopt a keto diet, you need patience: patience to get into ketosis and patience to adapt to ketosis. Understand that previously, your body’s main source of energy was carbs; now, it has to adapt to a new source of energy, fats. The body requires time to do this; therefore, be patient. Obsessing Over The Scale The number on your weigh scale should not determine your keto diet success. Let this be the least of your worries. Just live life and enjoy your diet. Weight loss will happen; do yourself a favor and keep away from that scale.

Mistake #3: Not Eating Enough Fats

The unrestricted consumption of fats may seem excessive. However, the keto diet is a high-fat diet. Just trust keto and enjoy the fat. However, you should eat the right kind of fats, preferably monounsaturated and saturated fats.

Mistake #4: Eating Processed “Keto” Foods

When you are on a keto diet, always think about it this way: the intention is to eat natural ingredients and not foods that come in wrappers such as Atkins bars and Quest bars. Although you can occasionally eat these, the idea is for a large portion of your diet (we are talking about 70-80% of your entire diet) to consist of natural ingredients.

Mistake #5: Expecting A Quick Fix

When exploring the question what is the custom keto diet, you might be expecting a simpler quick fix than the traditional keto diet.

If you are expecting a simple quick, do not start the diet. The Keto diet is more of a lifestyle change than a short-term diet plan. Dropping a few pounds and then going back to your normal bad eating habits will be a waste of time.

Mistake #5: Indecisiveness

Half-heartedly adopting the keto diet could be the worst thing you could do to yourself because you are just wasting time. If you are not all in, you will not survive through the temporary effects that come with ketosis. Decide on what you want and think of everything you will gain by going keto to keep you motivated.


Foods to Avoid on a Keto Diet

If you stick to the food listed in the previous section, you do not have to worry about not achieving optimal ketosis. On the same note, as you increase intake of those foods, you should also be on the lookout for the following foods that may hinder ketosis:

  • Avoid all grains, whole meal included (rye, wheat, oats, barley, corn, millet, rice sorghum and buckwheat). Also, avoid all products made from grains; these include foods such ascrackers, pasta, pizza, and cookies.
  • Avoid refined fats and oils like sunflower, canola, grape seed, corn oil, soybean, and Trans-fats such as margarine.
  • Avoid milk (only full-fat raw milk is acceptable). For coffee, replace milk with reasonable amounts of cream.
  • Avoid tropical fruits such as bananas, pineapples, mango papaya, etc., and some high carb fruit.
  • Don’t drink fruit juice, it’s generally loaded with sugar.
  • Stay away from factory-farmed pork and fish. Just trust me on this one ;-).
  • Avoid all artificial sweeteners containing Aspartame, Sucralose, Saccharine, etc. (see my list of substitutions above; I like Truvia).
  • Avoid alcoholic sweet drinks, beer, and and sweet wine.
  • Avoid soy products.

Now that you know what to eat and what to avoid, is there a way to guarantee faster adoption of ketosis? The answer is yes. The next section illuminates such tips.

Get Your Free Custom Keto Plan Here


How to Get Into Ketosis ‘Fast’: Pro Tips

It takes 48 hours to get into ketosis. To get there, you must correctly adopt the keto diet. Below are tips that should help you do just that. The goal? Get your body into ketosis as quickly as possible:

  • Tip 1: To get into ketosis faster, eat less than 20g of carbs a day.
  • Tip 2: Drink water, about 100 ounces per day. Drink more to lose more.
  • Tip 3: Purchase some Ketosis Test Strips. Getting some validation that the diet is actually working will be a great motivation to keep you on a diet considering the intimidating nature of the first few days of the diet. I like this kit you can get at Amazon because it comes with a handy app that helps you monitor keto levels.
  • Tip 4: Do not panic. Be aware of the “keto flu” coming your way. The dizziness, irritability, and fatigue you will be feeling on the first three days may have you experiencing mood swings; but don’t give in just yet. Reward yourself with bacon and delicious keto-friendly foods as you crave carbs and sugars. I will include a full list below as well as a link to some great snack ideas. The craving will disappear as long as you’re full.
  • Tip 5: Consume more salt. This is really important. While on a keto diet, your body does not retain water as it normally would; hence, electrolytes like sodium quickly flush out of your body. Therefore, you need constant replenishing; otherwise, you will feel awful. As indicated earlier, opt for sea salt. Don’t go overboard though, especially if you have high blood pressure. Follow the other tips here instead.
  • Tip 6: Never open the door to hunger. When you feel the tiniest bit of a hunger pang, immediately eat high-fat low-carb foods. The moment you get too hungry, it forms the temptation pathway. Remember: go simple. Do not over plan things because when you do, you may end up making everything strict and less fun. This is where the custom keto diet can help with planning out your meals and snacks for the day.
  • Tip 7: Remember: like South Beach and Atkins, this is not a high protein diet. The keto diet is a high fat, low carb, and moderate protein diet. Moderate is the key word when it comes to proteins here. Consume too many proteins and you are going to bust your calorie budget for the day.
  • Tip 8: Embrace the fat. Eat fat to lose fat that is your new motto. Do not shy away from the fat because it is your ticket to a healthier you. This is a big mind shift for so many of us who were taught to avoid fat like the plague when dieting.

What does the Custom Keto Diet Include?

Here’s what you will get:

  • An eight-week meal plan created based on the expertise of certified nutritionists, personal trainers, and chefs.
  • Meals that have calorie and macronutrient content tailored to their specific situation and goals.
  • A nutrition plan with food variety to ensure they will get a wide range of nutrients and boost the likelihood of sticking to their diet.
  • Meals that are based on personal food preferences to make their diet enjoyable and help them stay on track with their plan.
  • Detailed recipes with step-by-step instructions to make meal preparation super simple (no prior cooking experience needed).
  • A downloadable shopping list each week that details every needed ingredient they will need in the upcoming seven days.
  • Options on how they can customize every meal even more to suit your taste buds.
  • We’ll show them what to eat every day to reach their goals in the fastest and most enjoyable way.

👉Get Your Free Custom Keto Plan Here

Client Testimonials

To show how effective the meal plans are, here’s what some of our real clients have to say:

As of today, I’ve lost 35 pounds, I have no hunger pangs and mentally I feel sharp as a pin. This is definitely going to become a ‘way of life’ for me as it’s so easy to follow All my meals are planned out for me and I even get a downloadable shopping list with all the ingredients I need for the weekly shop so it really is a doddle.
—Katy Thompson, UK

I’m 4 weeks into my custom keto diet plan and I’ve lost 14 pounds which I must say is pretty incredible, it’s actually amazing watching my body transform into something I am actually proud of rather than something I have always tried to cover up.
—Jessica Grey, US

I’ve struggled with my weight my whole life and it’s safe to say that I’ve tried a LOT of diets… The Keto diet is the only one I’ve managed to stick to and the weight is literal55ly melting off my body. Unlike other diets where I am feeling hungry all day and food is constantly on my mind, the keto diet has completely eliminated this, I actually NEVER feel hungry with this way of eating! I would definitely recommend anyone struggling to lose weight to try these custom keto meal plans as they really have been a godsend for me.
—Bob Turner, Canada

🍽️ Related: Metformin Weight Loss Diet Plan


Custom Keto Diet FAQ

How long will I need to be on the Custom Keto diet?

This is going to depend on your individual goals. Depending on how much weight you want to lose, it could range from seven to 60 days. For most clients, the 8-week custom keto diet plan is the ideal way to go. If you stick to the diet for two full months, you will see solid results.

Can I drink alcohol on the
Custom Keto diet?

The short answer is to drink in moderation. While you will have greater success if you abstain from alcohol completely, red wine and clear alcohol such as not artificially flavored vodka and rum is permitted. Stay away from “sweet” whiskey, wine, fruity drinks and beer. No, Jack Daniels is not the diet.

What is the Best Keto Diet plan?

While the principals of the Keto diet can work for anyone, our clients have found that having a custom program that works for them makes dieting easier. The Custom Keto Diet takes the guess work out of meal planning, making it more likely you still on track.

Can I drink diet soda on the Custom Keto diet? What about Coke Zero?

Diet soda is not permitted on Keto. However, you get away with a few glasses a week and see virtually no effects.

Healthline answers the question above Coke Zero best, so I am going to quote them here.

Coke Zero does not contain carbs or calories, which means it likely won’t knock you out of ketosis. However, given that frequently drinking diet soda is linked to adverse health effects, water is the best choice.

What it the Dirty Keto Diet Plan?

While the classic keto diet recommends foods like meats high in fat, leafy greens, and full-fat dairy, the “dirty” keto allows you to eat pretty much anything IF it is low in carbs. This includes fast food; however, custom Keto is vastly better as it helps to ensure you get enough of the nutrients that your body needs.

What are some of the best Keto Diet snacks?

Consult my food list above for lots of great snacking ideas. The custom Keto plan will also map out the snacks you need to eat each day, making it a virtual no brainer. Delicious.com also has a great article entitled 43 Keto Snacks that Will Kick Your Muchies to the Curb. Lots of delicious ideas here too!

Is There a Keto Diet Grocery List?

The food lists above are a great place to start if you are looking for a general grocery list for keto. However, since the custom Keto diet plan is tailored to your need with specific meals, generating a grocery list is easy.

Is the Custom Keto Diet Good for Beginners?

Yes, because the diet takes the guesswork out of your meal planning, it is the ideal diet for beginners. However, regardless of where you are at in your weight loss journey, it is always recommended that you consult your doctor before beginning any new diet program.

Are There Any Other Custom Keto Diet Reviews Available?

Yes, I will include these and some additional resources under the “References” section below.

What is the Keto Quiz? Do I have to take it?  Groan.

Aw c’mon! The Keto Quiz is what enables you to customize your keto plan to fit your exact needs.  It will give you the step by step guide on precisely what to eat based on your height, weight, food preferences and weight loss goals.

OK, ok, I’ll take the quiz. What can I expect from the Keto quiz?

The quiz is super easy and only seven steps. It’s actually more of a brief questionnaire than a quiz. You got this!

First choose your activity level ranging from couch potato (hello) to extremely active. Next, you if you are a man or woman. Easy peasy. On the next few screens choose what foods you like or dislike: meats, veggies, other foods like eggs and nuts.

Get Your Free Custom Keto Plan Here

Custom Keto Diet Quiz

Finally, you choose your “measurement.” That is, enter your age height, weight, and target weight.  Due to the “pandemic,” I was up a whopping 30 lbs so I put that as my goal (already down 18 as of this writing at week six!). Note: I tried entering 20 into this field but they want you to put in your target weight. For me, this was 240 in the weight field and 210 in the target weight one.  Yeah, I was pretty plump.

After you answer the last question you are presented with a nice dashboard summarizing your keto target goals (like calories, fats, protein, and even water intake) at a high level.  There is a big blue button above the dashboard where you can order your custom plan.

Keto Target Goals, Click Blue Button to Order Meal Plan

That’s worth filling out the quiz right there don’t you think?

How Do I Get Started with the Keto Custom Plan?

To get started with your Custom Keto Plan, take the quiz here.  Note that there is a very nominal fee for the custom plan, which will get sent to your email via PDF. Right now they are running a special where you can get the full eight-week plan for the price of the four-week plan. That’s a pretty sweet deal. Costs about as much as you would pay for a diet book in your local bookstore for a totally custom solution.

👉Get Your Free Custom Keto Plan Here

References

The Ketogenic Diet a Detailed Beginners Guide to Keto (Healthline)

The Ketogenic Diet and Chronic Disease (Medium.com)

Ketosis: Definition, Keto Diet, Symptoms, and Side Effects (WebMD)

Keto Diet for Beginners (Atkins.com)

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