Keto Diet Plan For Beginners
The Keto diet is all the rage these days. A Keto diet plan is high fat and low-carb diet that help to reduce your weight drastically.
Hence, you decrease your carbs and replace them with fats to achieve ketosis. This is when your body starts using fats instead of carbohydrates to generate energy, hence resulting in metabolizing them and losing weight.
Furthermore, the fats turn into ketones to supply the brain with energy. Like every other diet, it follows a plan. Though it is extremely essential to stick to it in Keto.
So, if you are looking for the perfect diet plan for Keto, you are at the right place. Keep reading to know what and how should you eat to lose weight.
How Does Keto Work?
Keto works by reaching a metabolic state i.e. Ketosis.
When you supply your body with fewer carbs, it produces energy using fats.
These burning fat then convert into ketones to supply energy to the brain.
Your carbohydrate consumption is only about 20 to 50 grams in a day.
Replace the carbohydrates with fats and proteins throughout the day.
You should limit your intake of proteins.
This is due to the fact that a high amount of proteins converts into glucose.
Hence, slowing down ketosis.
You can identify when you are in ketosis by the increase in thirst, dry mouth, less appetite and more urination.
The best thing about this diet is that you can lose weight without feeling extremely hungry.
You will continue to fill your stomach just not with carbohydrates.
You do not have to consistently count your calories and keep a check on your diet.
In fact, it is even slightly better than a low-fat diet at reducing weight.
Also, it normalizes your blood sugar levels and significantly improves insulin sensitivity.
Furthermore, it also improves your athletic performance, conditions like PCOS and even functioning of the brain.
The fats should provide up to 75 percent of your calories.
Proteins should account for contributing 10 to 30 percent of energy to the body.
Moreover, carbohydrates should only be up to 5 percent.
It is best to consult a Dietician in Sharjah to get your keto meal plan and additional information.
They can give you a comprehensive plan according to your condition and expectations.
Moreover, they can keep a check on your progress and make changes in the plan if needed.
However, as long as you know what you can eat and drink and what to avoid, you can follow through with the eating plan below.
What to Eat in a Keto Diet Plan?
It is easy to follow through with a diet when you have a set meal plan.
A ketogenic diet plan consists of weekly meals that you can take while limiting carb intake and taking a high amount of fats.
Only take keto-friendly foods and stay away from carbs after you have reached your 20 grams intake.
Though your dietician in a Diet center in Sharjah can tell if your body can manage more than 20 grams of carbs per day.
Foods to Eat in a Keto Diet Plan
Eat foods that are rich in fats and proteins but do not contain as many carbohydrates.
Starting it from meat and poultry.
You can consume chicken, turkey grass-fed beef and organic beef.
Also, you can eat fatty fish i.e. salmon, mackerel and herring.
When it comes to dairy products, it is better to take full-fat dairy that is present in yogurt, cream and butter.
Similarly, you can also eat cheese with full fat, this includes mozzarella, cheddar and cream cheese.
A fruit rich in fats is avocado though other fruits contain more carbohydrates.
Plus like avocado, there are non-starchy vegetables too that do not contain carbohydrates.
Such as tomatoes, mushrooms, broccoli, peppers and other leafy greens.
Also, do not forget eggs. These are rich in proteins.
It is best to have organic and pastured eggs.
It doesn’t hurt to add some nuts, butter and seeds to your diet along with condiments.
You can use peanut butter and cashew butter, almonds, walnuts, peanuts, flax seeds, along with salt, pepper, pieces and fresh herbs.
Furthermore, fatty oils such as coconut oil, olive oil, sesame oil, as well as coconut butter can be used to cook your food.
You also need to avoid drinks with a high amount of sugar.
Drink water for hydration during your diet.
Take sparkling water, unsweetened coffee and green tea.
Foods to Avoid
Avoid foods and beverages that contain carbohydrates and sugars.
These include donuts, cakes, ice cream, candy, maple syrup.
Similarly, drinks containing sugars are aplenty too like soft drinks, sports drinks, juices (including healthy juices such as cranberry juice) plus tea and coffee with sugar.
Fruits that are too sweet such as grapes, bananas, pineapple contain enough sugar to render your ketosis slow.
Also be mindful in avoiding starchy vegetables and foods. These include:
- Baked items such as white bread, crackers and cookies
- Sweet potatoes
Furthermore, skip your breakfast cereal and using wheat or rice.
Sauces and salad dressing aren’t great for a Keto diet either.
Besides that do not eat beans, for example, kidney beans, black beans lentils or chickpeas.
In this period also avoid alcoholic drinks especially those with high sugar content.
Also, avoid processed food, junk and fast food which is unhealthy for your overall health.
Stay away from artificial sweeteners and artificial flavorings as well.
Additionally, unhealthy fats are neither good for your health nor for this diet.
Margarine and vegetable oils like canola oil are not great for ketosis hence steer clear of them.
Only eat healthy food when you are planning to undergo this diet.
Now that you know what you should include in your diet, let’s look at a sample plan that you can follow.
Though consult your dietician or a professional before starting this diet.
Keto Diet Plan
Follow through with the meal plan diligently.
Ketosis is a process and it may stop whenever you stop following through with the diet.
Hence, you should not exceed the maximum levels of carbohydrates that you can include in your diet.
During breakfast take a simple mushroom omelet.
Snack on nuts by the time you take your lunch.
Your lunch can be a simple tuna salad with greens and vegetables such as celery and tomatoes.
You can snack on sliced cheese roll-ups.
When it’s dinner time have some roast chicken with a cream sauce and broccoli.
Have some baked eggs in avocado boats or cups as your breakfast.
Get a simple snack like kale chips till you wait for lunch.
Lunch can be poached salmon nicely wrapped in seaweed rolls.
Snack with roasted beef or a meat bar made of a turkey.
While in dinner you can have grilled beef kebabs with peppers.
Have a full-fat yogurt with granola in your breakfast.
For lunch have a steak bowl with cheese, salsa, cauliflower rice, avocado and herbs.
A bison steak with cheese and broccoli will be great for dinner.
Your breakfast can be scrambled eggs with a salsa sauce and vegetables.
Snack on Turkey jerky till you can eat your lunch.
Sardine salad with half an avocado and mayo inside.
For snacking in the evening go for dried seaweed strips and cheese.
Dinner can be a boiled trout with sauteed cabbage (or bok choy) and butter.
Skip the eggs for this breakfast rather take a cauliflower toast.
Add some cheese and avocado to satiate yourself.
Then at lunchtime have some salmon burgers with pesto sauce.
Do not use packages buns.
Now dinnertime is finally here!
Have some meatballs with zucchini noodles topped with parmesan cheese.
Start your morning light with a smoothie.
Not the one with sweet fruits but with almond milk, almond butter and protein powder.
Add some greens to make it healthier.
Snack on boiled eggs in the afternoon as they are a good source of protein.
Lunchtime should have meat hence eat chicken tenders.
Make them using almond flour, add some cucumbers, greens and goat cheese to that.
Additionally, get some sliced cheese and bell papers for your evening snack.
This time dinner is with seafood.
Have grilled shrimp with asparagus and lemon butter sauce.
Your breakfast is coconut milk pudding with walnuts.
Lunch is simple cobb salad. It can contain eggs, greens, turkey, and cheese plus avocado.
Whereas for dinner go for coconut chicken curry.
Doesn’t all this variety sound wonderful?
You will have a full meal if you follow through with this meal plan.
Moreover, all of these are filling.
Hence, you will not feel as if you are hungry and will also lose weight.
Though like every other diet such as Intermittent Fasting, it does have its set of health benefits and risks.
Let’s find them out below!
Benefits and Risks
Since the Keto diet puts your body under a process of Ketosis, it is not fit for everyone.
Therefore, consult your dietician and doctor before you plan to embark on this journey of weight loss.
Let’s look into its benefits and risks below.
- Losing weight fast, however, is not more than other diets
- Controls blood sugar levels in people with type 2 diabetes
- Prevents obesity
- It can increase athletic performance as athletes benefit from ketosis
- It can result in constipation because of the lack of vegetables and fruits
- Your heart health can be in danger because of high animal fat and protein
- Keto Flu can result in extreme fatigue
- It is not suitable for people with Type 1 diabetes, it can also decrease blood sugar levels in people with Type 2 diabetes
- Nutrient deficiencies can result from sticking to a diet
- It can affect your metabolism
- It is hard to stick through with because of restrictions
Therefore, when you are looking to start this diet, make sure that you know about its risks and side effects.
It is best to not continue it for the long term, longer than three to six months as it can cause nutritional deficiencies.
Consult your dietician regarding the best time frame for this diet.
Following a Keto diet plan is important to achieve desirable results through this diet.
However, if you do not follow it then you can reverse ketosis.
Therefore, once you begin your journey towards weight loss with Keto, stick through it.
Follow this Kero diet plan for beginners for you to begin your weight loss journey.