Free Keto Diet For Beginners

Posted by Amber Ruth on September 9th, 2019

What should be the right Keto diet Meal Plan for beginners is the frequently asked question? To answer this question, we should first know:

What is the Keto Diet?

Our body runs on two different fuels i.e. one is Sugar from Carbohydrate in the food we eat. The other fuel is fat. This kind of diet is very low in carbs, that the body needs to switch to Fat. When the body is out of sugar, fat is converted in the liver into energy molecules called Ketones, the fuel in the brain. And the diet that results in is called Ketogenic meaning it produces Ketones & that's why it's called the Keto Diet.

A ketogenic diet is based on a few basic principles, i.e. 

• Lots of fats
• Moderate amounts of protein
• Plenty of Veggies
• A very small amount of carbs
• Carbs &  Calorie breakup for each meal

Essential tips for Keto Diet Beginners:

Watch out for hidden carbs - Even a small amount of carbs can spike your blood sugar, raise your insulin levels and kick you out of Ketosis.

Stay hydrated & replaces important Electrolytes - Electrolyte and water loss can lead to headaches and muscle aches, two symptoms of the Keto Flu. Add a lot of water intake with sea salt in it.

Include more movement into your day - Instead of laying low try exercising through the discomfort. Do some light exercise which helps you lose fat quickly.

Steer clear of Eating "Dirty" Keto - Dirty Keto foods are often made with processed meats and cheeses and very few nutrient-dense foods. While they're technically within keto guidelines. Add it, in a small amount in your diet as it will not have a very good effect in weight loss.

Keep your stress level low - Yoga journaling and meditation are some simple, low-effort ways to lower your stress for the long-term. 

Eat healthy fat – Add good amount of healthy fat in your diet. Fatty acids from MCT OIL, Coconut Oil, and avocados will help quell cravings and balance your blood sugar levels.

Undoubtedly, there is no harm in going on a Keto diet but one must know the right way to start it.

Keeping those who are beginners for Keto Diet Plan, here is the 7- Day Diet Plan:

Day 1 

Breakfast – Berries, Egg Lettuce wrap with Avocado and Cilantro, & Coffee
Lunch – Avocado Veggie Salad & grilled chicken
Snacks – Almond or Pepperoni
Dinner – Italian Swiss Steak with Cauliflower Rice

Day 2

Breakfast – Boiled egg, Avocado & Coffee (Keto Pancakes can also be added)
Lunch - Quinoa Salad with some boiled vegetables
Snacks – Nuts
Dinner – Chicken or Vegetable Soup

Day 3

Breakfast – Chilli Chicken and a side of greens
Lunch – Chicken Salad
Snacks – Zucchini chips
Dinner – Balsamic Chicken & Broccoli

Day 4

Breakfast – Protein Shake & Blackberries
Lunch – Tuna Fish Salad
Snacks – Celery sticks with almond butter
Dinner – Grilled chicken with Salad or Grilled Chicken with bell peppers & tomatoes

Day 5

Breakfast – Hash with pork, kale, and eggs
Lunch – Green Salad
Snacks – Nuts
Dinner – Roasted Beef with Zucchini

Day 6

Breakfast – Baked eggs in avocados
Lunch – Quinoa Salad with some boiled vegetables
Snacks – Boiled eggs
Dinner – Italian Swiss steak with Cauliflower Rice

Day 7

Breakfast – Avocado with Chicken Salad
Lunch – Chicken Salad
Snacks – Coconut milk smoothies
Dinner – Steak kababs, Zucchini, Bacon

In addition to this, you may also add good quality of Garcinia Cambogia in your daily diet.

To sum up, if you are looking Keto Diet Plan for weight loss, you really have to figure out what to eat to achieve your goal. Prepare your meals as easy as possible & try a variety of foods in your diet plan. It’s OK to repeat your meal plan on any of the days.

It’s always advisable to consult your health consultant before trying any diet plan as everybody’s body requirement is different.