Back in 2014, the ketogenic diet was named the most popular diet in America for the fourth year in a row by US News and World Report. This is a testament to how many people across the country have found success with this diet. A diet that involves eating high-fat foods along with other foods in moderation has been shown to reduce body weight, body fat, cholesterol levels, blood sugar, and blood pressure. Overviews of research studies show that following the ketogenic diet can provide many health benefits.
If you’ve been searching for a way to get more energy and feel better about yourself, then a keto diet plan for beginners is a great place to start. This diet has been all over the news recently and for a good reason. Not only can a keto diet plan help you lose weight, but it can help you increase your energy levels and feel great. This blog will show you how to start a keto diet plan for beginners.
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Keto for Beginners – Start with Free Keto Meal Plan
Keto for Beginners is a guide that will teach you everything you need to know before beginning the ketogenic diet. This blog covers the basics of what keto is, how it works, and why it’s so effective at helping you lose weight. Eating a ketogenic diet is one of the best ways to lose weight. It also has been shown to improve brain function and memory, stabilize blood sugar levels, lower inflammation, and even prevent certain cancers. You will learn how to successfully adopt a ketogenic lifestyle using a free meal plan that’s healthy and easy to follow.
The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. It has been shown to help lose weight and fight metabolic diseases like type 2 diabetes. This keto meal plan will give you an overview of what is involved in the diet, along with weekly shopping lists for your convenience. My goal is to help you fall in love with the Keto diet, so you can reap all of the benefits. In order to do that, I’ve created a two-week meal plan that will give you a taste of what it’s like on keto.
You are about to embark on the most exciting journey of your life. Two weeks from now, you’ll be fluent in this low-carb diet. What are you waiting for?
List of different food substitutes that can take the place of your current diet
A vegan diet consists of vegetables, grains, fruits foods that do not include any animal products or by-products. Vegetables are foods that have plant derived material that is consumed without cooking. Grains are usually consumed in the form of breads, pastas, cereals and other processed items. Fruits are fruits that have been separated from their plant or tree stem.
Optional for Cooking Fats
According to recent studies, avocado oil offers several health benefits and can be used for a variety of purposes including consumption and use in the kitchen. Although I often use avocado oil in my cooking , there are other alternatives . Butter , ghee (clarified butter), olive oil, coconut oil , lard, chicken fat , duck fat, and goose fat all work well when using them in your meals during preparation. You want to avoid hydrogenated oils (trans fats) such as vegetable oils because these fats generally make you feel sluggish and unhealthy.
Optional for Meat
I eat pretty much anything that moves and is edible. In most cases you can substitute the meat if you don’t eat something in particular. Any and every animal/bird meat is Keto. That means cows, bulls, buffalo, deer, pig, wild boar, kangaroo, camel, horse, snake, crocodile etc. Birds like chicken, pigeon, duck and geese all fall into this category. Also whales and dolphins are among the sea animals that are part of a high-fat diet as much as fish such as tuna or salmon for instance! All seafood is fine so any kind of fish crab octopus shrimp lobster oysters mussels clams prawns squid lobsters crayfish scallops also seal all fall above what one should aim for daily when it comes to healthy fats.
When it comes to deli meat and sausages, be wary of what you’re buying. Try to find the leanest cuts with the least amount of ingredients. And avoid anything with ‘sugar’ in it. If your sausage reads less than 80% meat, then it’s probably best to pass on that one. Likewise, when it comes to reading ingredient and nutritional labels on food products, there are several things to take into consideration. At this point in your journey, if you’re anything like us, you might not know the best methods for determining which foods are healthy for your body or even if they are really that healthy at all. And that is exactly why you need to consult someone who may know a little more about this subject than yourself so as not fall sick in accordance with avoiding certain foods in the future!
Optional for Vegetable
Almost all green vegetables can be a part of a healthy lifestyle. They other vegetables you will want to avoid are those that are starchy – these include potatoes, yams, sweet potatoes and other varieties as well as carrots, corn, peas and beets. There’s also one more type of vegetable you should not consume regularly which is legumes or lentils as they are considered seeds from the pea family.
Optional for Beverage
No Alcohol. We all know how easy it is to overindulge when we’re out with friends, so the best thing you can do for your diet and your liver is to keep alcohol off the table. Instead of reaching for a drink every time you want something to drink, go for healthy alternatives such as sparkling water or plain tea/coffee with cream or milk alternatives like coconut milk or almond milk. You’ll be surprised that what you think will taste weird actually tastes really good!
Menu for Keto Diet
Breakfast
The true essentials here are the eggs, bacon and guacamole. However, many optional substitutions can be made depending on your preferences and what’s available. For example, the avocado can be substituted for spinach or broccoli (or both!). You can fry it in the residual bacon fat after cooking the eggs; you can alternatively fry it in butter; or you could even make a salad with it – but don’t use both fats at once! To make room for these substitutions, we haven’t included bread and tomatoes under “your options.” These foods aren’t necessary and aren’t usually served with this meal anyway. Also, they would just increase the carb count, which many diets avoid because of health issues such as diabetes.
Lunch
You can use any ground meat you prefer or happen to have on hand. In place of the broccoli and zucchini, you can substitute with your favorite Keto-friendly veg — for example: Brussels sprouts, asparagus, spinach, mushrooms etc. There is no strict code about what vegetables can and cannot be used in order to create a low-carb ketogenic dish. Please note: if you want to keep this dairy-free, you could substitute coconut cream instead of the cheese and heavy whipping cream that I’ve included it will be just fine!
Dinner
The chicken salad is a rather simple recipe. It’s open to variation based on what you have available or what you prefer. You could use beef steak instead of chicken or even seafood if that fits your tastes better. Don’t have any curry powder? That’s no problem! Using anything sugar free is fine as well – so long as it has the added bonus of being low in sodium and fat – otherwise it won’t be healthier for us. And to serve, I suggest either a small serving spoon so as to avoid too much air from being whipped up into the dressing which tends to make it airborne and easier to inhale, or by placing the dressing at the bottom of a bowl and then adding chicken and vegetables (and rice) above (not stirred through) which should help keep everything separate.
Paneer cheese or halloumi can be a healthy choice for vegetarians. For non-vegetarians, fresh buffalo mozzarella is a good option. Lettuce, baby spinach and cherry tomatoes are combined in a salad with shredded cabbage on top to add crunch. Making your own mix of salad ingredients or buying it from the store is an easy way to add some color to your meal! You can also substitute soy sauce with coconut aminos if you prefer a Keto-friendly meal!
Snacks
I personally prefer using chicken or turkey ham in place of pork because I don’t eat pork. With regards to the cheese, unless you’re vegetarian, you can use cheese of your choosing; always aim for quality cheese with the fewest number of additional ingredients. You can also choose an omelet or boiled egg if you are vegetarian.
You don’t have to give up your favorite foods when you’re on the keto diet! You can make your own Keto mayo by mixing mayonnaise, vinegar, mustard and spices. Or, if you don’t want to make it yourself, there are plenty of store-bought options available.
Drink Water
Make sure you stay hydrated. Drink at least 2 liters of water during the day as your body won’t retain water on Keto. This might also lead to a very quick weight loss during the first week. Don’t get excited, it’s probably just water weight, but keep a bottle with you at all times and keep sipping!
Salt your food
Hey, guess what? You might be dehydrating because your body isn’t retaining water. That means that you’re low on electrolytes like sodium, potassium and magnesium. But don’t worry! You can always take a pill for these. But you’ll still want to be generous with the salt on your food. If you want to make it healthy, try getting some quality.
Foods to Avoid
When we talk about products we need to look at how much water or air they allow to enter. If we come across a product that doesn’t seal well, the oxygen can react with the food and cause it to lose its flavor. This applies as well to liquids as they seep into bread and other baked goods as well as into crackers, cookies and doughnuts. When you select products made with artificial coloring the chemicals found in the dyes may cause cancer, developmental delays and behavioral problems like hyperactivity in children and behavioral issues like Tourette’s syndrome in adults. As for beverages and juices, most fizzy drinks (soft drinks) contain high levels of sugar; this sugar is not only bad news for your teeth but also for your organs – including your heart – because it speeds up their rate of wear and tear.
Sample Keto Diet 7-Day Meal Plan
Most people can consume up to 50g of carbs daily by day seven. Look at this sample keto diet plan below to see an example of how many grams are allowed in each day for a week while still staying low carb. To help you get into ketosis – your body will need access to plenty of healthy fats, protein, and occasional carbohydrates to build muscle mass, recover from workouts, and keep your energy levels high.
Here’s a recommended keto meal plan for beginners. We’ve also included a keto diet food list, keto diet recipes, and a sample keto meal plan. If you want to know more about keto meal plans, keto snacks, keto diet recipes, or anything else related to the keto diet, then please read the whole meal plan carefully for better understanding!
Day 1: Monday
- Breakfast: scrambled eggs with sautéed onions and cheddar cheese
- Snack: A tasty, low carb Atkins Peanut Butter Fudge Crisp Bar
- Lunch (6 oz ham, 2 cups mixed greens, ½ cucumber, 2 tbsp blue cheese dressing)
- Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheese.
- Dinner: Baked Catfish with Broccoli and Herb-Butter Blend (3.8g net carbs)
Day 2: Tuesday
- The breakfast options available at the Atkins frozen food section include Farmhouse Sausage Scramble, Low Carb Thin Crust Pizza and Quick Low Carb Breakfast Pizza.
- Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
- Lunch (5.4g net carbs): 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes
- Snack (2.2 g net carbs): 1 stalk celery dipped into 2 Tbsp cream cheese
- Dinner (3.2g net carbs): 7 oz bone-in pork chop with Cauliflower-Cheddar Mash
Day 3: Wednesday
- Breakfast (2.9g net carbs):Add spinach & Swiss cheese to an omelet
- Snack (1g net carbs): Atkins Strawberry Shake
- Lunch (6g net carbs): Grilled chicken over a spinach, tomato and avocado salad
- Snack (2.2g net carbs): 2 oz of ham, 2 Tbsp of cream cheese & 2 dill pickle spears.
- Dinner (7.6g net carbs):Beef sautéed with vegetables over romaine
Day 4: Thursday
- Breakfast (4.7g net carbs): A tasty combination of cheese, spinach, and eggs is given a twist with the addition of avocado.
- Snack (1g net carbs): Atkins French Vanilla Shake
- Lunch (6g net carbs): Atkins Frozen Crustless Chicken Pot Pie
- Snack (2.2g net carbs): Cut 1/2 a medium zucchini into circles or sticks and add 1 oz of monterey jack cheese.
- Dinner (5.4g net carbs): 5 ounces of hamburger, topped with one ounce of pepper jack cheese, one small tomato, ½ avocado, and two romaine leaves.
Day 5: Friday
- Breakfast (2.6g net carbs): 2 large eggs, ¼ cup shredded cheddar cheese, and 4 Tbsp Salsa Cruda
- Snack (2g net carbs): Atkins Cafe Caramel Shake
- Lunch (6.9g net carbs): Atkins Frozen Chili Con Carne with 2 cups mixed greens and 2 Tbsp Italian Dressing
- Snack (5.6g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing and 3/4 cup celery sticks
- Dinner (6g net carbs): Half of a California cobb salad with ranch dressing
Day 6: Saturday
- Breakfast (4.9g net carbs): Red Bell Pepper Filled with Creamy Eggs and Spinach
- Snack (1g net carbs): Atkins Strawberry Shake
- Lunch (2.5g net carbs): Tuna salad made with 2 cans tuna, 1/4 cup mayonnaise, 3 stalks celery, 2 Tbsp pickle relish, and 4 dill pickles
- Snack (4.5g net carbs): 1 cup of portobello mushroom caps, ¼ cup salsa cruda, and 1 oz pepper jack cheese
- Italian Sausage and Veggie Dinner (7.8g net carbs): 5 oz Italian sausage, ¼ medium onion sliced, ½ red bell pepper sliced with a side of 2 cups spinach with mushrooms and blue cheese dressing
Day 7: Sunday
- A good example of a breakfast with 2.9g net carbs counts as Pumpkin Flax Pancakes.
- Snack (less than 2g net carbs): 5 whole snap peas and 2 oz cheddar cheese
- Lunch (3.1g net carbs): A lunch of chicken breast over Romaine hearts with 5 radishes and 2 Tbsp Creamy Italian Dressing.
- Tasty Snack (3.2g net carbs): 2 sticks of celery and 2 tbsp of whipped cream cheese.
- Dinner: Salmon With Charmoula Over Broccoli (9.9g net carbs)
Whether you’re starting the keto diet for the first time, or you’re just trying to find some new keto recipes, we hope you’ll find this keto meal plan helpful. We’ve included keto recipes for every meal of the day, as well as recipes for keto snacks and some keto desserts. We hope you enjoy the keto diet and all of these keto recipes.
We hope you enjoyed our article for a keto meal plan with keto recipes, keto snacks, and keto foods. Eating keto can be difficult at first, but with this keto meal plan, it will become a lot easier. We hope that this meal plan helps you on your journey through ketosis. If you have any questions, please contact us anytime. Thank you for reading, we hope to have helped you find a keto meal plan for your needs!