Keto Diet Plan for Beginners
If you’ve always been curious about Keto Diet but aren’t sure where to start, this sample of this 7-day Keto Diet Plan and menu for Beginners .
The ketogenic diet is a high-fat, low-carbohydrate diet designed to get your body into ketosis.
This diet works by drastically reducing carbohydrates and increasing fat intake to 75% of daily calories.
The rule of the ketogenic diet is that fat should replace most of your daily calories.
Protein and carbohydrates account for 25% of macronutrient intake.
75% of calories come from fat
20% protein
5% of carbohydrates (average 20-50 grams of net carbs per day).
This reduction in carbohydrates forces your body to consume the glycogen stored in your body, which is the first choice for energy, and forces your body to rely on fat (or ketones) for fuel.
This process is called ketosis. It’s a metabolic state where your body uses fat stored in your body and fat from food to provide energy.
This diet is popular not only for its ability to burn fat, but also as a quick way to lose weight.
In addition, ketogenic foods are more likely to make people feel full than carbohydrates.
People on low-carb diets often find themselves with a lower appetite, which can further help with weight loss.
In addition to weight loss, research also suggests that a ketogenic diet has certain health benefits.
This includes reducing the risk of Alzheimer’s disease, heart disease, improving mental clarity, and reducing symptoms of other health conditions such as epilepsy.
In this article, you’ll discover what a ketogenic diet is, and the easiest way to get started. I also offer a 7-Day Keto Diet Plan for Beginners.
7 Day Keto Diet Plan – Ketogenic Diet Menu Samples for Beginners
When following a ketogenic diet, there are many variations in food choices!
And, when there are so many delicious recipes, there’s simply no need to follow a meal plan that lacks flavor.
As long as you remember the basic guide to the standard ketogenic diet, you can mix and match these ketogenic recipes as you please:
75% of your food should be fat
20% protein
5 – 10% carbohydrates
In the beginning, setting your net carb intake at 50 grams or less can also help.
You can eat ketogenic foods
Here’s a framework for the best diet for the ketogenic diet.
60-75% of your total calories per day, your main source of energy!
Dairy products – Greek yogurt, sour cream, cheese (especially goat cheese, cream cheese, or cottage cheese), and thick cream. Avoid nonfatted or low-fat dairy products as they tend to contain more sugar.
nuts/seeds – nut butter made from almonds (almond flour), cashews or non-GMO peanuts; Pistachios, macadamia nuts, walnuts, American pecans; Flax, pumpkin and chia seeds.
Oil- Olive oil, grass-fed butter, ghee, MCT oil (medium chain triglycerides), avocado oil and coconut oil.
Animal fats. Fat dicing of meats from organic and grazing sources; fish oil. If possible, try to choose meats that are low in sodium and less processed.
Vegetable fats – coconut oil, avocado oil and olive oil.
protein
15-30% of the total calories, how much protein you eat, keep your metabolism normal.
Eggs – if possible, choose eggs of good quality.
Poultry – fat blocks like turkey meat and chicken thighs are the best. Each serving of dark meat contains more grams of fat (and the same amount of protein) than white meat.
Seafood – fatty species such as herring, salmon, trout, mackerel and tuna; Clams, shrimp, scallops and lobsters are shellfish. Many of them are rich in polyunsaturated fats, which are good for your cholesterol!
Meat – herbivorous bison and ground beef, offal, venison and pork.
If you are vegetarian or follow a vegetarian ketogenic diet, tofu is also a great option.
carbohydrates
If possible, consume 5-10% calories per day and consume high fiber and complex carbohydrates.
Vegetables without starch – chili peppers, brussels sprouts, zucchini, asparagus, leafy greens (spinach, arugula, lettuce) mushrooms, broccoli, onions, pasta pumpkins, cauliflower rice, tomatoes. Avoid starchy vegetables.
Fruits – blackberries, raspberries, avocados and tomatoes. (Fruits can also be a great ketogenic dessert for those who prefer sweets, and they’re rich in antioxidants!)
Condiments – fresh herbs and spices, salt and pepper, lemon juice, mayonnaise (which is a great way to add an extra few grams of fat to a meal), and vinegar.
Sugar-free ketogenic sweeteners – stevia, monk fruit sweeteners, artificial sweeteners, sugar alcohols such as erythritol and xylitol
drink
Water is the choice of ketogenic-friendly clear drinks, but the following products are also allowed:
Soda, as long as it is sugar-free.
Water containing electrolytes, as long as it is sugar-free
Black coffee, ketogenic coffee and/or bulletproof coffee
Green, black and herbal teas.
You may also choose to supplement with exogenous ketones
Healthy ketogenic-friendly snacking options
One of the biggest benefits of a ketogenic diet is that you don’t have to ban snacking. Be sure to keep plenty of ketogenic snacks on hand to keep the ketosis in place.
These simple ketogenic recipes are delicious and don’t take much time to prepare.
Dip low-carb vegetables such as cucumbers or green peppers in one to two scoops of guacamole
Slice the olives and salami
Hard-boiled eggs (can also be added to ketogenic breakfast)
Ketogenic shakes (coconut milk, cocoa, and avocados can be tried, plus some spinach to increase fiber intake and get extra calcium and vitamins)
Almonds (or your favorite nuts) and cheddar cheese
Kale chip
Berries and heavy whipped cream (put your berries in the fridge for a cold ketogenic dessert)
Celery, cucumber or chili dipped in cream cheese sauce
Low-sugar fruits plus 1-2 tablespoons of nut butter
Half an avocado and chicken salad
Coconut flakes
Not smooth
Cheese roller shutters
Palma crisps
Leafy greens and avocados with high-fat condiments
Homemade assorted nuts (try unsweetened coconuts, nuts and seeds)
Avocado cacao custard
Even if snacking is encouraged, pay attention to your portion size and total calories. No matter where the calories come from, overeating is overeating.
The best way to remember this is to keep a food diary and prepare meals!
Avoid ketogenic foods
Almost as important as what you can eat is what you should avoid. You should definitely avoid any food that contains a lot of carbohydrates.
Stay away from any over-processed, high-sodium and high-sugar foods.
Traditional bread, pasta, biscuits and other baked goods cannot be eaten. If you want a comprehensive list of contraindications, keep the following at hand:
Grains – Any processed food such as pasta, cereals, tortillas, wheat, oats, rice, and noodles. Some whole grains may be suitable for a moderate ketogenic diet because of their fiber content, but be sure to read food labels and count net carbs.
Candy – all sugars, including agave, honey and maple syrup; Traditional desserts such as ice cream and sweets.
Sugary drinks – juices, bottled teas, sports drinks and sodas.
Starchy vegetables – starchy vegetables, mainly root vegetables, including potatoes, sweet potatoes, winter pumpkins, corn, carrots and peas.
Legumes/legumes – kidney beans and black beans, lentils and chickpeas.
Fruits – Avoid high glycemic index fruits, especially citrus, pineapple, bananas, and grapes.
Condiments – Any high-sugar/carbohydrate sauces such as barbecue sauces, bottled salad dressings, and dips.
Margarine, shortening, and vegetable oils (including rapeseed and corn oil) are unhealthy fats that should be avoided. Remember, if possible, we want to replace healthy fats and foods that include polyunsaturated fats.
Avoid fast food, processed and high-sodium meats such as hot dogs and sausages, and packaged foods.
