You might be thinking of trying the Keto Diet Plan after seeing countless reports of people who achieved their weight loss goals just by following this diet plan. But do you know what the “Keto Diet Plan” means?
Well, it’s no doubt that the Keto Diet plan has lots of health benefits. Apart from weight loss, studies have shown that ketogenic diets help fight against cancer, diabetes, Alzheimer’s disease, and epilepsy.
However, you need to be guided correctly as a beginner if you want to achieve the health benefits associated with the Keto Diet Plan. This article will tell you what you need to know about the Keto Diet Plan as a beginner.
What is a Keto or Ketogenic Diet?
The Ketogenic diet is a diet that contains low carbohydrates, high fat, and moderate protein. The essence is to get more calories from fat and protein and less from carbs. So you’ll have to cut back on those carbohydrates that are easy to digest including soda, sugar, white bread, and pastries.
One study showed that people who follow a well-formulated keto diet plan typically eat less than 50grams (g) of carbs per day and about 1.5g of protein per kilogram of weight.
This diet has been in existence for over 100 years. Many medical practitioners used it to treat drug-resistant epilepsy in children.
However, a medical practitioner called Dr. Atkins popularized his low-carb diet for weight loss in the 1970s. Over the years, the keto diet has become widely accepted and other fad diets are imitating a similar approach to achieve weight loss.
How Does It Work?
When you consume less than 50grams of carbs per day, your body slowly adjusts to a metabolic state called ketosis- a state for the body when it completely derives energy from fat and protein breakdown.
Your body converts fats into ketones in the liver. This enters into your bloodstream and serves as fuel to the cells in your body, just like glucose. This energy can even be used by your brain. But in all, you lose weight and derive other health benefits.
Types of Ketogenic Diets
As a beginner, you need to understand that there are several versions of the keto diet including:
• High-protein ketogenic diet– This diet contains 60% fat, 35% protein and 5% carbs. They usually include more protein despite having some similarities with the standard keto diet.
• Standard ketogenic diet– This is the most recommended type of ketogenic diet, and it is a high-fat, moderate-protein and low-carb diet. It contains only 5% carb with about 75% fat and 20% protein.
• Targeted ketogenic diet– This diet permits the intake of a significant amount of carbs when you work out.
• The cyclic ketogenic diet (CKD) – This diet allows alternating between carb amounts. It involves a period of higher-carb refeeds, say 5 ketogenic days followed by 2 high-carb days.
The cyclical and targeted keto diets are primarily used by athletes and cyclists. However, much research is still ongoing on these two diets. It is only the standard and high protein ketogenic diets that have been well studied.
Foods to Avoid on a Keto Diet Plan
Before you start the keto diet, it is important to have a plan. Some foods that are high in carbs and you must reduce or eliminate them on a keto diet plan. Some of them include smoothies, cake, ice cream, candy, rice, wheat-based products, fruits (except strawberries), peas, kidney beans, potatoes, sugar-containing condiments, mayonnaise, alcohol, etc.
Foods to Eat on a Keto Diet Plan
You can substitute these unhealthy, high-carb foods with highly rich options such as chicken, turkey, sausage, salmon, tuna, omega-3 whole eggs, butter, and unprocessed cheese. You can also take pumpkin seeds, almonds, walnuts, extra virgin olive oil, avocado, pepper, salt, and various healthy options. However, ensure your diet is based mostly on whole, single-ingredients food.
A Good Sample Keto Meal Plan for 1 Week
Now we won’t leave you hanging as a beginner. We have compiled a sample keto diet plan for one week. You can get started with this
• Mushroom, spinach, and feta omelet with a cup of keto coffee (coffee made by adding fat such as butter, bone broth protein or MCT oil).
• Unsweetened yogurt mixed with full-fat sour cream, whole milk, chia seeds, few raspberries, and walnut.
• Brocolli with oven-baked salmon.
• A salad with avocado, cheese, nitrate-free bacon, spicy pumpkin seeds, and salad dressings like blue cheese or ranch.
• Make a keto ‘Lunchable’ with a slice of nitrate-free ham, cubes of grilled chicken, pickle slices, raw veggies like broccoli or cauliflower, a few walnuts, a few raw grape tomatoes, and ranch dressing.
• Round out your day with Caesar salad. Add some chicken breast, romaine lettuce, parmesan, and bacon.
• Grass-fed ground beef sautéed with low-carb tomato sauce and onion. This can be served with zucchini sautéed in olive oil or additional garlic-infused oil.
• Grilled chicken served with yellow squash, eggplant, and zucchini sautéed with garlic in olive oil.
• BLT roll-ups with avocado and turkey.
• Open up two cucumber slices and spread some cream cheese between them.
• Raw zucchini slices with spicy guacamole.
Keto diet plan can be great for achieving weight loss, treating diabetes and improving the overall metabolic health of its users. Now that you know all of the health benefits of the keto diet, you need to also note that this diet will only work for you if you are consistent and stick with it. As a beginner, you can follow the keto diet plan suggested above and promote your overall wellbeing.