Keto Diet Plan: A detailed guide for beginners |Health tips

These days lot of people are opting for Ketogenic diet or in short Keto diet. Nutritionists, dietitians are coming up with 7 days or a month Keto diet plan which helps to lose the weight rapidly.

Increased obesity, Type 2 Diabetes, unhealthy life habits are dominating all over the world. The name ‘Diet’ has gained more weight in recent years.

It may be heredity, busy work schedule, lifestyle, modern technology or the increased junk food consumption, one person out of 3 is on diet.

After researching a lot about this Diet I decided to write this post so that it helps others in getting to know about the Keto Diet plan.

Keto diet gained instant popularity because of its rapid weight loss results. Many have reported that they lost more than 10 pounds within a week by following strict Ket diet plan.

 

What is Keto Diet?

 

Keto diet is basically low carb diet where we train our bodies to use the stored fat as energy. Ketones in the liver produce energy from the stored fat thus reducing weight.

A keto diet plan contains total consumption of 20g-50g carbs per day! That is equivalent to carbs in two medium apples!! This diet insists to consume more protein than carbs.

The reason we need to cut down carbs is, they increase blood sugar level which leads to obesity and diabetes. Not only these problems, but high carbs consumption will also increase fat storage in the body which leads to heart & Kidney problems in the near future.

 

You are not allowed to eat bread, beans, fruit, dairy products, rice or any other food that is rich in carbs. Keto diet is basically living on vegetables. All you need to provide to the body are proteins, this forces the body to produce more energy which in turn burn the fat.

 

Who can take Keto Diet?

 

During a team lunch, your colleague says he eats only Salad and everyone goes wow over it. At that point, you too decide to go for Keto diet without even researching about it.

Can everyone take Keto Diet?

No! There is no need to go for Keto diet plan if you are healthy, fit and nondiabetic. You just continue what is working for you!

Keto diet is basically for them who want to lose weight rapidly. It is for those people who are struggling to keep blood sugar level in control. People who want to burn their belly fat can go for Keto diet.

Don’t go for this diet just because your colleague is doing or it looks fancy. Keto diet can backfire very badly if it is not followed as it is supposed to and reverse effects are unavoidable.

 

What to eat when you are on a Keto diet?

 

First thing is, it is not one day or two days diet. It has to be followed strictly from week to month. A strict Keto diet plan includes more vegetables and fewer carbs.

 

These are the things you can eat when you are on Keto diet

 

Vegetables: Olives, Cucumber, lettuce, Broccoli, Asparagus, Tomatoes, cauliflower, mushrooms, bell pepper, onions, cabbage, carrot, Zucchini

Dry fruits & Nuts: Dry fruits, sunflower, flax & pumpkin seeds, Peanuts

Protein: Eggs, fish, meat, tofu, plain yogurt

Oils: Olive oil, sunflower oil, coconut oil, vegetable oils

Fruits: Berries, Avocado, watermelon, lemon, lime

Drinks: Coffee, Green tea, Black tea, lime juice, malts

As you can see, the list for vegetables is bigger. The more you include vegetables in your meals the more benefits from Keto diet.

 

Don’t eat these when you are on Keto diet

 

Any food that is rich in carbs is strictly avoided in the Keto diet plan. You can track the carbs count by installing an app or by following a strict diet plan.

There are many things that you are not supposed to during Keto diet. It will be difficult in the initial days however as days pass you will get used to it.

 

Avoid these things (strictly) when you are on Keto diet

 

Starch: Peas, Corn, Potato, Beans, Pasta, oats, rice, Quinoa and grains.

Sugar: white or any type of sugar, low-fat yogurt, fruit juice, soft drinks, sweet liquors, milk with chocolate or sugar, donuts, ice cream, flavored coffee & tea

Alcohol: All type of beer, alcohol, cider

Junk food: Potato fries, chips, Sauces & salad dressers, cookies, chocolates

High carb foods: Cake, Pastries, Pancakes, bread, pizza, burger, cereals

Drinks: Energy drinks, cool drinks, milkshakes, fruit shakes

Fruits: Mango, grapes, Kiwi, Banana, apple, cherries, Papaya, Cantaloupe

 

How to get prepared for the Keto diet

 

Keto diet is not easy to start. There is a lot of sacrifices, struggle, hard work, and more importantly great willpower is required. You cannot just hop on & hop off whenever you want.

Choose the week/month that is free from travel and birthday parties or any parties. Take time to prepare your mind for the Keto diet.

Once decided, prepare a Keto diet plan. You can either consult a dietitian or do research on your own. The only advantage with Dietitian is you cannot cheat. They constantly monitor your carbs intake, check blood sugar level and weight. If you are wealthy enough to hire a dietitian you should do that instead of following blind opinions.

For people who are doing on their own, proper research on Keto diet is necessary. Otherwise, you cannot decide what to eat and following the Keto diet plan will become difficult.

You prepare yourself saying that ‘Food is required like a fuel to my body’. Stop enjoying the meals at least when you are on Ket diet plan. The less you enjoy, the less you eat.

First, decide your goal. What do you want to achieve from Ket diet? Is it burning some pounds or maintaining A1C? Setting a goal helps to monitor that particular thing daily.

Either you finish your plan completely or never look back at it if you don’t like the diet. Doing on and off from the diet plan will affect your weight and the whole body system.

Once you finish your week or month plan successfully you can get back to normal life. However, you need to keep an eye on consuming carbs. Carbs consumption has to be increased gradually to avoid reverse effects of Diet.

 

One week Keto Diet Plan

 

 

This plan is purely based on a research and is not any dietitian suggestion. Following this list is at your own risk. However, this might give you a rough idea to prepare your own chart. This might or might not result in weight loss or other guaranteed results.

 

Monday:

Breakfast – Egg omelet made with spinach & tomatoes
Lunch: Salad with lots of vegetables
Snacks: 5-6 Cucumber/carrot slices
Dinner: One bowl sprouts mixed with salt, lemon juice & pepper

Tuesday:

Breakfast: Scrambled eggs & Lemon juice
Lunch: One bowl salad with lots of vegetables
Snacks: 1/3 cup almonds
Dinner: Brussel sprouts spicy salad made with onions & tomatoes.

Wednesday:

Breakfast: Cup full of Berries and 2 stuffed mushroom
Lunch: One bowl salad with lots of vegetables
Snacks: 1/2 bowl fried Broccoli
Dinner: Brush asparagus, tomatoes & mushroom with olive oil, salt & pepper. Bake & eat this mixture.

Thursday:

Breakfast: one Egg omelet & 3-4 Apple slices
Lunch: One bowl Salad with lots of vegetables
Snacks: 2 cookies made of wheat flour & 0g sugar
Dinner: Avocado, tomato & onion roll

Friday:

Breakfast: 2 Boiled eggs and coffee without milk
Lunch: One bowl Salad with lots of vegetables
Snacks: Tea (milk is optional)
Dinner: Tomato & cucumber salad with little butter and salt.

Saturday:

Breakfast: small cup of wheat made noodles
Lunch: One bowl Salad with lots of vegetables
Snacks: one small bowl of fried salted peanuts
Dinner: Baked Zukinis & Eggplant (Add little spice and cheese to make them tasty)

Sunday:

Breakfast: Wrap made with 1/2 egg & Spinach
Lunch: One bowl Salad with lots of vegetables
Snacks: one bowl Watermelon slices
Dinner: Carrot, cucumber slices with Guaca

 

Pros of Keto Diet

 

  1. Rapid weight loss
  2. Blood sugar level control
  3. Lowering A1C
  4. Burning belly fat
  5. Continuous track of body weight

 

 

Cons of Keto diet

  1. Less consumption of salt will later the sodium levels in Kidneys. This may result in Kidney stones.
  2. Overconsumption of proteins is again not good for the whole body system.
  3. Have to overcome from stress, anger, anxiety caused by prolonged empty stomach by Keto diet plan.
  4. Have to control cravings for snacks or any other high carb food item.
  5. It is very important to maintain the consistency once after the diet is over. Carbs intake can be increased gradually.
  6. Puts a break on eating outside. This makes one cook 3 times a day throughout the plan.
  7. Extra bucks will be spent on grocery to buy Ket-friendly food items.

 

Summary

 

  1. Don’t start Keto diet based on others opinions. Research well!
  2. Set a goal to achieve.
  3. Once decided, maintain a strict diet plan.
  4. Drink lots of water to avoid Kidney stones caused by heavy proteins.
  5. Once after the weight loss, it has to be maintained throughout.
  6. Include healthiest fats like Eggs, avocado, almonds etc.
  7. Be aware of Keto Flu that generally happens in the initial days of Keto diet.
  8. Keto diet makes you feel very tired and week. Be prepared!

 

I guess this is detailed enough to give an idea about Keto Diet. You can either consult a dietitian or a nutritionist before deciding on a Keto diet plan.

53 thoughts on “Keto Diet Plan: A detailed guide for beginners |Health tips

  1. aditi says:

    Keto diet is definitely a healthy option.

    1. Hackytips says:

      Yeah!

  2. eshachaks says:

    1 bowl salad for lunch? Just 1 bowl.. ???Hume na ho payega??

    1. Hackytips says:

      Haha! Keto diet is painful especially when you are a foodie.

  3. A very helpful and informative post. Yes keto diet may help lower blood sugar and reduce weight.

  4. Wonderful detailed guide and very helpful. People looking to use this diet could learn a lot from this post!

    1. Hackytips says:

      Thank you πŸ™‚

  5. Your article explains Keto diet in very simplest form. Thanks for sharing.

    1. Hackytips says:

      Thanks John!

  6. Wow this is such a great post. Keto may not be for me, but I definitely understand it better after reading! Thanks!

    1. Hackytips says:

      You are welcome!

  7. Nancy says:

    Great, detailed info. Keto is something my husband and I have been considering. I appreciate that you looked talked about the struggles as well as the benefits. Pinned for later

    1. Hackytips says:

      Thank you ?

  8. Missy says:

    Great guide! I followed the Keto diet most of last year and found a lot of success! I also felt really great!

    1. Hackytips says:

      That’s good to know! share your tips with us πŸ™‚

  9. Kristine Nicole Alessandra says:

    I don’t think I will survive a Keto diet. I am not overweight, but I am diabetic. I eat carbs with a low glycemic index to avoid sugar spikes. I think people who decide to go on a ketogenic diet must have a whole lot of self discipline!

    1. Hackytips says:

      I know! It takes a lot of patience and will power.

  10. I tried Keto diet before. It didn’t work for me unfortunately. I did enjoy the food though.

    1. Hackytips says:

      yup, It has lots of conditions.

  11. I’ve been on Keto for a week now and the results are amazing. My intent is to lose the post pregnancy belly fat.

    1. Hackytips says:

      That’s really great πŸ™‚ I’m sure you will beat it!

  12. Keshia Richmond says:

    It’s so interesting to learn more about the keto diet something that I plan to try in the future.

    1. Hackytips says:

      My best wishes πŸ™‚

  13. Emmy M. says:

    Interesting. I know a lot of people on the Keto diet, but I figured it was just another fad. This actually doesn’t seem too hard or crazy to follow, seems very doable! Is this kind of similar to the Atkins diet that was popular many years ago?

    1. Hackytips says:

      All Low carbs diet are almost similar. I know very little about Atkins but I can say that Keto is same with slight modification in the menu.

      1. Emmy M. says:

        Ah got it! Thanks for the info!

        1. Hackytips says:

          You are welcome!

  14. Elizabeth O says:

    I’ve heard a lot about this option and find it quite interesting. I still believe exercise and eating a balanced meal in moderation is key.

    1. Hackytips says:

      Agree! Eating should never go beyond the limit.

  15. Great tips for those of us just starting a jerk diet

    1. Hackytips says:

      lol πŸ˜€

  16. Adventures with Shelby says:

    This was interesting! I didn’t know much about Keto before

  17. Sarah Emery says:

    What a well thought out Keto plan.

  18. Luna S says:

    This is a wonderful guide, I like that you included the list of what to eat and what to avoid. Wonderful post.

    1. Hackytips says:

      Thank you πŸ™‚

  19. You, Me and Benny says:

    Keto is definitely hard getting started! but when you break it down like this it seems so easy!

    1. Hackytips says:

      Nothing is difficult if you have the will power.

  20. Very well explained! I’m going to send my husband this post, he’s looking for information to try out this diet.

    1. Hackytips says:

      Good luck to him!

  21. Neil Alvin Nicerio says:

    I have been reading plenty of articles lately about Keto diet. I don’t know if I have to join the hype.

    1. Hackytips says:

      Depends! πŸ˜€

  22. Jaana McEntee says:

    The keto diet sounds awesome! I’ve heard of this before but this post really explains a lot πŸ™‚ Thank you

    1. Hackytips says:

      You are welcome.

  23. Elizabeth O says:

    You have covered all the things need to be consider when having a Keto diet. Great article!

    1. Hackytips says:

      Thank you πŸ™‚

  24. ansh997x says:

    I don’t know much about Keto diet but I guess I got an idea about it from your post now.

    1. Hackytips says:

      Great! I’m happy that I did my job well πŸ˜€

  25. Thank you for the very detailed guide and information. I didn’t know much about the Keto diet before so this was very helpful!

    1. Hackytips says:

      You are welcome!

  26. JenRa says:

    This was a good source of information ℹ️ I been trying to learn how to properly do Keto πŸ™πŸ½

    With love,
    JenRa

    1. Hackytips says:

      Glad you liked it πŸ™‚

  27. Many are getting into me to but reading the list of foods to avoid honestly, it makes me sad. I rather be happy than feel sadness.

    1. Hackytips says:

      No worries, being happy is the ultimate goal of our life.

Leave a Reply