You better experiment as we are all different and we don’t all have the same optimal diet. And different diets are sustainable for us anyway, it doesn’t only depends on what is optimal for us. For example, I need variety and I am not willing to give up things I like without a very good reason so I always did my own personal diet and didn’t care about other people’s keto blacklist.
Focus on protein is usually good though. But it depends on the person what it exactly means and why it is important and which protein sources are good. Protein is usually the best for satiation but not all sources work the same (at least it’s the case for many of us). Of course, you need enough fat as well but it’s not good to overdo either protein or fat (some people on keto can’t do that, I easily overeat both, usually at the same time. not if my diet is really good but I had to figure it out for myself).
There are very many ways to do keto. Possibly even for the same person… And it may change as time passes…
More energy… Well, the lucky ones get it just doing keto. I never get much energy, no matter my diet though carnivore is the best and I appreciate every tiny difference. But I started with low-carb. I couldn’t do even keto right away. And it wasn’t mental (or it was very hidden if it was), I physically felt unwell. But the second time went well.
If your energy need is higher, you can afford fattier items, it should make things much easier but it may be my fat lover self talking, of course if you prefer lean protein or have some other problem with fattier things, it makes things harder. By the way, you don’t need to follow some arbitrary macro percentages. I saw many people doing 75/20/5 but it’s very wrong for some of us. It depends on your energy and protein need (and they aren’t simple numbers, more like a big range…) and even your tastes. You need to stick to your diet, after all and just commanding ourselves doesn’t work for all of us. Keto shouldn’t feel some hard, restrictive diet if you can avoid it. There are options. For me, finding and usually making new recipes helped tremendously.
Good luck! It’s hard to say things general as there are so many kinds of people and keto styles…
I won’t say a meal plan, it’s highly individual (and not everyone can follow one. I surely can’t and wouldn’t even try… I have different days when I fancy different things) but meat and vegs (or meat and other carni things… other meats and eggs make great side dishes too but they aren’t for everyone) are common things in very many people’s keto plan! Good base. You can add whatever you need as long as it’s low-carb enough and is good for you. Oh and 20g carbs isn’t a rule for ketoers in general, I never cared about that, it doesn’t make anything better for me. Many of us can afford more especially if we are active. It does matter what kind of carbs I eat, IDK about others but surely many have this…
