Are you thinking of a keto diet plan for beginners, but not sure how to start? Then, here is a perfect read for you!
What is a Ketogenic Diet?
The ketogenic diet aka keto diet is a low-carb, high-fat diet that transitions your body from burning carbohydrates for energy to burning fats.
The diet involves reducing carbohydrate intake and replacing it with fat. But, doesn’t fat increase body weight?
No. it doesn’t. It’s a myth. Research shows that people who eat a moderate or high-fat diet lose just as much weight as people who consume a low-fat diet. You need to know that dietary fat doesn’t automatically convert to body fat. It is the excess calories that are converted into fat. Fat indeed contains more calories per gram than carbs or proteins, but all calories aren’t the same.
Fats slow down digestion and help you feel more satisfied after a meal, hence, the keto diet is based on fat consumption.
A keto diet comprises approximately-
- 55-60% fats
- 30-35% proteins
- 5-10% carbs
This puts your body into a metabolic state called ketosis.
What is Ketosis?
It is a metabolic state that breaks down fatty acids to produce ketone bodies in the liver. It uses fats instead of carbohydrates to produce energy. In ketosis, fat is the king because it is the energy source that your body will be breaking down for energy in the absence of carbs.
Keto Diet Plan For Beginners: Keto Basics
Classic keto diets are very high in fats and can be quite restrictive. It is often done under medical supervision. However, this ultra-high level of fat may not be necessary for you to maintain the fat-burning state of ketosis. You can consume a well-constructed keto-diet with adequate fiber, carbs, proteins, and fats.
If you’re a beginner, here are a few basic tips to get your diet plan started.
Eating a very low-carb diet is important to achieving ketosis. When you limit your carb intake to 20-40 grams per day, it is important to have plenty of vegetables so that you get all the necessary vitamins, minerals, and fiber. You can include nutrient-rich and non-starchy veggies like broccoli, mushrooms, kale, peppers, and spinach to your diet.
When you are stressed, your body releases the stress hormone (cortisol) which elevates your blood sugar levels and gets in the way of your body’s ability to achieve ketosis. Getting lots of sleep (preferably, 7-9 hours every night), regular exercise, meditation, yoga, etc. can help you reduce stress. Start a keto diet only when you are stress-free!
Increase Healthy Fats
Since a keto diet almost eliminates carbs from your diet, you need to consume adequate fats, healthy fats, to account for your daily calorie requirement. You can choose from high-quality plant and animal sources, such as coconut oil, avocado oil, olive oil, cheese, nuts, eggs, fish, and meat.
Increase Physical Exercise
Increased activity levels will help you achieve your weight-loss goals quickly. Besides, it will also help you achieve ketosis. Because to achieve ketosis, your body needs to get rid of any glucose, and the more often you exercise, the quicker your body uses up its glycogen before turning to fat for energy.
Increase Your Water Intake
A low-carb diet has a diuretic effect on your body. And thus, not consuming enough water during the keto diet may lead to dizziness, constipation, and cravings. Also, ensure you’re getting enough electrolytes by adding a little extra salt to your food.
Maintain Your Protein Intake
Because proteins supply the liver with amino acids to make new glucose for the cells and organs that can’t use fatty acids or ketones as fuel.
Do Not Say Goodbye to Your Social Life
Starting a keto diet doesn’t mean you have to take all meals at home. Instead, when dining out, make smart choices like sticking to meat and veggie options.
Keto Diet Plan For Beginners: Keto Diet Foods
Here is a list of healthy low-carb foods that taste incredible.
Eggs and Meat: Eggs, beef, lamb, chicken, pork including bacon, jerky, turkey
Seafood: Salmon, trout, sardines, shellfish, shrimp, lobster, tuna
Vegetables: Tomatoes, onions, brussels sprouts, cauliflower, kale, eggplant, cucumber, bell peppers, asparagus, green beans, mushrooms, celery, spinach, zucchini, cabbage
Fruits: Avocado, olives, strawberries, grapefruit, apricots, oranges, kiwis, lemons, raspberries
Nuts and Seeds: Almonds, walnuts, peanuts, chia seeds, hazelnuts, flax seeds, pumpkin seeds, coconuts, pistachios, sunflower seeds
Dairy: Cheese, full-fat yogurt, heavy cream, Greek yogurt
Fats and Oils: Butter, extra virgin olive oil, avocado oil
Beverages: Water, coffee, tea, sugar-free carbonated water
Other Foods: Dark chocolates, herbs, spices, condiments
Keto Diet Benefits
- Helps you reduce weight.
- Improves insulin sensitivity.
- Improves various health conditions including heart disease, cancer, acne, brain injuries, epilepsy, PCOD, Parkinson’s disease, Alzheimer’s disease, and more.
Weekly Keto Diet Plan to Get You Started
|Monday||Egg muffins with cheddar cheese, sun-dried tomatoes||Cauliflower soup with bacon pieces or tofu cubes||Garlic buttered shrimp with zucchini noodles||Roasted turkey, cucumber, celery, and pepper|
|Tuesday||Scrambled eggs with sauteed greens||Chicken mayonnaise salad with cucumber, avocado, tomatoes, onions||Beef stew made with celery, mushrooms, herbs, and beef broth||Almond milk smoothie|
|Wednesday||Omelet with peppers, broccoli, mushrooms||Avocado and egg salad with onion and spices||Brussels sprout salad, chicken breast with cauliflower rice||Cheese slices and bell peppers|
|Thursday||Almond milk smoothie that contains chia seeds, nut butter, spinach, protein powder||Shrimp and avocado salad with tomatoes, olive oil, lemon juice, and feta cheese||Garlic butter steak with mushrooms and asparagus||Boiled egg, cheese flax crackers|
|Friday||2 fried eggs with avocados and blackberries||Grilled salmon with leafy greens and tomato salad||Chicken breast with cauliflower mash and green beans||Kale chips, cheese slices, bell peppers|
|Saturday||Scrambled eggs with onions, tomatoes, jalapenos, sunflower seeds||Tuna salad with tomatoes and avocado||Pork chops with veggies||Berries, nuts, celery sticks with almond butter dip|
|Sunday||Yogurt with keto-friendly granola||No bun beef burger||Broccoli, stir-fried chicken, mushrooms, peppers||Egg, vegetable muffin, sugar-free turkey jerky|
**Those who do not eat fish/meat can replace these products with high-fat plant-based foods.**
Keto Diet Plan For Beginners: The Bottom Line
Keto diet is great for people who are overweight, diabetic, or looking to improve their mental health. But this will only work if you are consistent and stick with it in the long run.