In recent years the ketogenic diet of Keto diet is gaining popularity and is one of the best methods to shed extra weight. Weight loss is not the only reason why people love this method. The use of a keto diet plan for beginners is also very beneficial and provides several health benefits.
Many studies supported that fact the use of low carbs and high-fat diet promotes weight loss. Besides weight loss, it also provides several other benefits. It is beneficial in type 2 diabetes and cognitive decline.
In this guide, you will learn all the essential information regarding the keto diet. Apart from this, there is also a keto diet plan for beginners to explain a healthy way of losing fat.
What is the Keto Diet Plan for Beginners?
In simple words, the keto diet is defined as a low carb high-fat diet, which stimulates the process of fat loss. Although the keto diet menu is similar to Atkins and low carb diets; however, still keto diet is a different category diet plan.
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Carbohydrates are an instant source of energy as a result of which all extra fat is stored in the body. In the keto diet, the main focus is on low carb intake. Therefore the body starts consuming its excess fat to fulfill its daily energy requirement.
When low carbs are provided to the body, it undergoes into a metabolic state known as ketosis. In which the body uses fat and turns it into ketones that ultimately provide energy — continuous use of ketogenic diet results in lower insulin and blood sugar levels.
Things to Consider When Creating Your Ketogenic Meal Plan
When you finally decided to move to the keto diet, there are certain things you should consider. It is essential to stick to your diet plan, and you cannot leave your low carb high fat diet plan in the middle. Because even a slight cheat in your diet disturbs the process of ketosis.
Almost 60 to 80% of your body’s daily energy requirement comes from fats. Therefore when planning your keto meal, you must add fish, meat, fats, and oils, and non0stachy vegetables in your diet. You can use carbs but keep their calories in consideration and use them in a specific limit only.
When deciding on your protein content in the keto diet, make sure you add protein under the formula of 1gram per kilo of body mass. Different carbs formula is applied as everyone is different. However, most people maintain their carbs between 20 to 50 g.
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Before starting your keto diet ‘plan’ it in advance. Planning is more important than following a proper keto diet. Because there are certain foods, you must avoid, and you have only limited options to choose for food.
Foods to Avoid on Keto Diet
Before planning your keto diet plan, it is an essential thing to understand which foods you must avoid. Certain foods are rich in carb content; therefore, all those foods should not be a part of your keto diet meal plan.
Especially for beginners, it is essential to learn each aspect of the keto diet in detail. Here is the list of food which you must avoid:
- Sugary Food
Sugary foods are rich in carb contents, and even their slightest amount can ruin your diet. When you take such foods during keto diet, they instantly transfer the body to consuming carbs for energy.
Sugary foods include soda, juices, cakes, ice creams, etc.
Starches are a pure form of plant carbohydrates. Therefore they are not recommended in your keto diet.
Starches include rice, pasta, cereals, and all wheat-based products.
- Processed Carbs
Like all the natural carbs, any processed carbs should not be added to your keto diet meal plan.
- Root Vegetables and Tubers
One must avoid the use of all root vegetables when they have to see successful results of their keto diet. And are interested in losing fat fast and in a healthy manner.
Main root vegetables include potatoes, sweet potatoes, carrots, etc.
Alcohol is again high in carbohydrate content. Therefore they had a powerful ability to throw your body out of keto diet. So you must avoid the use of all the alcoholic beverages when you are on a keto diet.
- Unhealthy Fats
Fats are recommended to use more often in your keto diet. However, the use of unhealthy fat is restricted. Avoid the use of artificial trans-fat and margarine.
The bottom line here is to avoid all those foods which are high in carb content as the use of these foods can disturb the keto diet plan.
Foods to Eat in Keto Diet
Just like there are certain foods you must avoid to have great results in your keto diet. Similarly, you must use certain foods more often.
Main foods which you must use in a keto diet are:
In keto diet, it is recommended to use foods that are high in protein content. Therefore your body avoids using carbs for energy. Meats are also rich in iron content.
You can use red meat, steak, chicken, lamb, and sausages.
- Fatty Fish
Fish is a rich source of omega-3 fatty acids, and they should be a part of your daily keto diet. You can eat salmon, tuna, trout, and mackerel.
No matter which type of keto diet you chose, eggs are a must part of it. And no keto diet meal is completed without eggs. Try to take at least two eggs in a day, especially at breakfast.
- Nuts and Seeds
You may not give much attention to nuts and seeds; however, they are highly recommended in the keto diet. Use nuts like walnuts, almonds, peanuts. And in seeds, you can use flaxseed, sunflower seeds, pumpkin seeds, etc. nuts and seeds make a healthy keto snack.
- Healthy Oils
Oils are recommended; however, make sure that you are using healthy oils only. Use extra virgin olive oil, coconut oil, and avocado oil.
Other foods include
- Low carb veggies
- Butter and cream
Therefore always use those foods which are rich in fat and protein, so your process of ketosis goes smoothly.
7-Day Keto Diet Plan for Beginners
To start with your keto diet plan, we prepare a simple and easy one week plan for all beginners. It will be beneficial for all of you to get started with your keto diet.
Let’s start with our very low-calorie diet meal plan from Monday. Make sure that you are taking all the required nutrients your body needed in your meal. Here a simple tip is to try to use coconut oil in your coffee as it helps in losing fat. And use olive oil for cooking.
|Option 1||As the first option, you can make pancakes with coffee at breakfast. Make sure to add coconut oil in your coffee as it will help you to lose weight.||Grilled salmon and spinach salad.||Take ¼ cup of roasted almonds and jalapenos paper-wrapped using beef.||Beef chop with cauliflower and red cabbage slaw.|
|Option 2||Or, if you want, you can make scrambled eggs with lettuce and avocados.||Take chicken thighs in the lunch along with broccoli. You can use cream, cheddar cheese as topping as well.||Take a bowl full of grapefruits and sunflower seeds.||Salmon with avocado, green salad, and olive oil.|
|Option 3||Lastly, you can take an omelet of two eggs along with mushrooms and spinach. Make sure to use coconut oil.||Chicken salad using tomatoes, boiled eggs, and olive oil.||Half bowl of blueberries.||Use fry beef and broccoli.|
Start each day of your keto diet with new hope. You can use different keto recipes each day, which are simple and easy to cook. Because in this way, you won’t get bored by eating the same recipe each day. However, if you don’t like the idea of cooking a new breakfast or lunch, you can have your favorite again.
|Option 1||Two hard boil eggs and coffee with butter and coconut oil (keto coffee).||Beef lettuce with tomato sauce.||Take two boiled eggs as a snack with a little sprinkle of salt.||Zucchini noodles with meatballs and the topping of sour cream.|
|Option 2||Two fry eggs in olive oil and avocado along with tomato and cilantro.||Spinach salad and a baked chicken breast.||Cheese with cucumber slices.||Salmon roasted along with lemon butter sauce and a cup full of roasted broccoli.|
|Option 3||Vegetable omelet of two eggs and a keto coffee.||Tuna salad with the use of tomato sauce.||A handful of nuts.||Noodles using ground beef and tomato sauce.|
One thing you must keep in mind, especially beginners, that the main motto of the keto diet is to reduce carb intake and increase your protein intake. Therefore one must devise his or her best keto diet plan for beginners by minimizing carb amount and increasing protein intake.
|Option 1||Fry eggs two and avocado with two thin slices of beef.||Tuna with miso soup.||Plain Greek yogurt with fruits on top.||Salmon, avocado, and tomato salad with olive oil and lemon juice.|
|Option 2||Beef and eggs cooked in beef fat.||Spinach frittata with beef and peppers. You can also use spinach salad with it.||A handful of nuts.||Roasted chicken with asparagus and mushrooms.|
|Option 3||Two eggs omelet using cheese and salsa.||Roasted beef, arugula, and olive plate.||A handful of keto peanut butter cups.||At dinner, you can eat spaghetti squash lasagna with meat.|
Never think that there is only chicken when it comes to meat. You can cook chicken, beef, lamb, salmon, and tuna by using several keto recipes for your lunch and dinner. Try to add fish in your lunch or dinner as it is a rich source of omega-3 fatty acids. Whereas meat is rich in proteins and iron.
|Option 1||Two scrambled eggs with cheddar cheese or two chicken sausage patties.||Chicken tenders made using almond flour along with greens and cucumber.||In the evening, you can use meat sticks as snacks.||Grilled salmon with tuna and butter sauce.|
|Option 2||Broccoli and frittata.||Broccoli cheese soup.||Cheese and bell pepper slices.||Grilled lamb with herb butter.|
|Option 3||Almond milk, protein powder, and almond butter smoothie.||Beef slices, almond, avocado, cucumber, and blueberries.||Peanut butter with celery slices.||Eat lamb burger with the slices of avocados and mayonnaise.|
Once you started your keto diet, make sure you stay true to your diet. Even slight cheating in your diet as a drastic effect, and it can ruin your struggle of weeks. Therefore if you crave to eat snacks, go nuts or fruits. Nuts are an essential part of your diet, and you should use them more often as a snack.
|Option 1||Two fry eggs using olive oil along with beef and some greens.||Salmon with mayo, cheese, avocado, and olive oil.||Full hand walnuts and one by the fourth cup of berries.||At dinner, eat instant pot chicken with tomatoes and some greens like spinach. And take a cup of zucchini noodles with this.|
|Option 2||Two soft boil eggs with beef steaks.||Burger with lettuce bun and use some salad with olive oil as well.||A bowl full of fruits like grapes or blueberries||Chicken salad, along with lettuce and tomato sauce.|
|Option 3||Two scrambled eggs in olive oil with cilantro and tomato.||Tuna salad using half cup cucumber and olive oils.||Green peppers dipped in cheese.||Baked tofu with cauliflower rice, broccoli, and peppers. Use peanut sauce for toppings.|
Keep in mind that any food which is high in carb content should not be a part of your keto diet plan. Many sauces like marinara are high in carbs. However, you will find many marinara sauces from stores that have low carb content. Therefore try to use those sauces.
|Option 1||Low carb biscuits made with using almond flour and a keto coffee. (add butter and coconut oil in coffee)||Salmon and avocado rolls are wrapped in seaweed.||A bowl is full of fruits.||Easy to cook taco salad and ground beef.|
|Option 2||Two boiled eggs with mayonnaise.||Chicken meatballs along with the low-carb sauce of marinara.||Smoothie made with almond milk, almond butter, and greens.||Grilled beef with broccoli and pepper.|
|Option 3||Eat baked eggs in avocado cups as breakfast.||Chicken salad with any green you want and use olive oil as well.||Cheese balls made using beef, cream cheese, and green onion. And four celery sticks.||Roasted chicken with cabbage and mayo.|
Sunday is the last day in our free one week best keto diet plan for beginners. You can use some recipes with some alternation in your upcoming keto diet plan.
|Option 1||Two fries eggs with beef and mushrooms.||Cauliflower rice bowl with beef, cheese, olive oil, and green salad.||Dried seaweed strips dipped in cheese.||Boiled trout with butter.|
|Option 2||Eggplant fried in olive oil and topped with two fried eggs.||Salami made using roasted pepper and mixed green salad.||A handful of roasted peanuts.||Steak and eggs with a green salad.|
|Option 3||Two scrambled eggs made using vegetables and topped with salsa.||Sardine salad made using mayo and avocado.||Zucchini chips made in the home.||Baked chicken with pesto and Brussels sprout.|
Benefits of Keto Diet
Keto diet is the best and most reliable method for weight loss. However, apart from weight loss, it also provides several other health benefits.
The main benefits of using a keto diet are:
- Weight Loss
Keto is an effective way of losing fat. In comparison with other low-fat diet keto diet is highly recommended and is known for showing positive results. The main highlight of using keto diet is that you can eat to your full without counting calories.
Studies also show that a keto diet increases the process of weight loss by 2.2 times more than other weight loss methods. In ketogenic diet intake of protein is increases, which is responsible for numerous health benefits.
Besides weight loss, other health benefits of the ketogenic diet are:
- Helpful in Diabetes and Prediabetes
Diabetes type 2 is linked with an increase in weight. Therefore the use of keto diet not only helps in weight loss but is also beneficial in lowering blood sugar and insulin level. Keto diet improves insulin sensitivity by 75 percent.
One research shows that out of 21 7 patients stop using insulin after keto diet.
- Improves Heart Health
It is proven that the use of the ketogenic diet is linked with improving heart health. Keto diet is beneficial against risk factors like body fat, cholesterol level, blood pressure, and blood sugar. All of which is great for heart health.
Many types of research show that a keto diet slows down the growth of the tumor. Therefore it is used in the treatment of different types of cancer.
Glucose is associated with the growth of the tumor. Therefore when one uses a keto diet, glucose level decreases in blood as a result of which growth of cancerous slows down.
Studies also suggest that a keto diet can also use as an alternative to a malignant brain tumor.
- Reduces Acne
High sugar content in blood and insulin levels is linked with acne. Therefore when keto diet reduces the insulin and blood sugar level, then it ultimately reduces acne.
Once you eliminate the use of any high carb food, you will be surprised by its instant result on your skin in the form of reducing acne.
- Improves Alzheimer’s & Parkinson disease
Researches show that with the use of a keto diet, symptoms of Alzheimer’s disease and Parkinson’s significantly reduce. Because it is clear that the ketogenic diet slows the progression of degenerative brain diseases like Alzheimer’s and Parkinson’s disease.
- Improves Brain Injuries
Several types of research suggest that the use of a keto diet provides neuroprotective functions. After a brain injury use of a keto diet significantly reduces concussions. Not only has this, but it also improved brain health and functioning.
Another research suggests that the use of a keto diet is associated with high alertness and cognitive ability. Besides, it is also beneficial in other brain diseases.
Side Effects of Keto Diet
Keto diet is safe and legal to use. There are not any severe side effects, in the case of a keto diet usage. However, still, there are some minor issues recorded with the use of a keto diet. But the thing to consider here is that these side effects shows only at the start. After some time, there are not any issues.
The main side effect of keto diet use is famous as keto flu. And the best thing is you will get over it within a few days. The main symptoms of keto flu are:
- Low energy level
- Poor mental functioning
- Increased hunger
- Digestive discomfort
- Reduce exercise problems
To combat this problem, try to use a low carb diet at the start of your keto diet. In this way, your body burns more fat before completely stopping the use of carb. Besides, increase the use of salt and take mineral supplements as well. You can take supplements of sodium, potassium, and magnesium.
Keto diet is a popular method of weight loss. It works on the principle of 75% fat, 20% proteins, and 5% carbs. It reduces the intake of carb, so your body gets into ketosis. However, to fully enjoy the benefits of a keto diet meal plan, you must use all the recommended foods.
Besides, avoid all those foods which are high in carbs, so your process of ketosis won’t be disturbed.
I am sure this article will help to make a keto diet plan for beginners.