Keto / low-carb

Very low carb, high fat — useful for some, not magic, and sustainability is the real question.

Best for

People who prefer low-carb, want appetite control, or have specific metabolic goals — done with eyes open.

The evidence, honestly

Low-carb can help short-term weight loss and blood-sugar control, largely by reducing calories and appetite. Long-term it isn’t clearly superior to other patterns, and adherence is the main challenge. Some people see LDL rise sharply — worth checking.

A full week

Monday

• Breakfast: Eggs cooked in butter with avocado and spinach
• Lunch: Salmon on a big leafy salad with olive oil
• Dinner: Steak with broccoli in butter
• Snack: Olives; cheese

Tuesday

• Breakfast: Full-fat unsweetened yoghurt with nuts and seeds
• Lunch: Chicken thigh, avocado & bacon salad
• Dinner: Fatty fish with cauliflower mash and greens
• Snack: Boiled eggs

Wednesday

• Breakfast: Omelette with cheese and mushrooms
• Lunch: Tuna-avocado lettuce boats
• Dinner: Pork chop with roasted courgette and peppers
• Snack: Nuts; olives

Thursday

• Breakfast: Chia pudding with coconut milk and seeds
• Lunch: Beef & halloumi salad with olive oil
• Dinner: Salmon with asparagus in butter
• Snack: Cheese; celery with nut butter

Friday

• Breakfast: Bacon and eggs with avocado
• Lunch: Chicken Caesar (no croutons) with extra veg
• Dinner: Steak with sautéed spinach and mushrooms
• Snack: Olives; boiled eggs

Saturday

• Breakfast: Smoked salmon and cream cheese with cucumber
• Lunch: Prawn & avocado salad
• Dinner: Lamb chops with cauliflower and broccoli in butter
• Snack: Nuts; cheese

Sunday

• Breakfast: Full-fat yoghurt with seeds and a few berries
• Lunch: Frittata with vegetables and cheese
• Dinner: Ribeye or fatty fish with a big non-starchy veg mix
• Snack: Olives; nuts

Protein

Keep protein high enough (don’t make it purely a fat diet); moderate protein preserves muscle. Mind electrolytes daily.

What to watch

• Fibre (easy to fall short — non-starchy veg, seeds)
• Electrolytes (sodium, potassium, magnesium — the “keto flu”)
• LDL cholesterol can rise in some — retest
• Not for pregnancy or certain conditions without guidance

The honest bottom line

A legitimate tool for some, not a miracle. Watch your fibre and electrolytes, retest your LDL, and judge it by whether you can actually sustain it.