Keto Diet For Weight Loss
The 10 best keto diet tips and tricks to get started and stick to it! If you’re looking for info on keto for beginners, this list includes keto success tips, easy keto recipes and meal plan for beginners, and more.
What is the Keto Diet?
A Beginner’s Guide
Welcome to Keto Diet This beginners guide to the Ketogenic diet will give you the knowledge you need to get started on the keto diet and start losing weight.
Now, the keto diet isn’t the most straightforward to adhere to, especially for beginners. Lots of the guides I’ve read over the years go into so much fine detail from the start, that it can be a little overwhelming and feel like you need a science major just to get started.
So in this guide I’m going to do my best to avoid using too much jargon and going into too much detail on the science of the diet. Instead I’m going to focus on the simple steps you need to take to make sure you’re doing the diet properly and will be able to achieve your goals.
With that little intro, let’s jump in and get you started on your keto diet journey!
How Keto Diet is Beneficial for Weight Loss?
Obesity is taking a toll on people all over the world, and it also lays the foundation to some of the serious medical issues. Opting for ways to mend your diet is a great step in getting fit. Here are some reasons that may help in explaining how keto diet is beneficial for weight loss:
.Helps in Improving Insulin Sensitivity
This diet helps in improving metabolism and fuel utilisation by the body by improving the insulin sensitivity of the body.
What fruit can I eat on keto?
Fruit is nature’s candy, and you’ll be glad to hear certain types are okay on the keto diet when eaten in moderation. Fruits you can eat on keto include avocados, blackberries, raspberries, and lemons. The trick is aiming for a low amount of net carbs, which you can calculate by subtracting fiber from total carbs.
Is Keto Healthy?
A ketogenic diet can work wonders for people who are overweight, diabetic and prediabetic or just looking to improve their metabolism. It may not be as suitable for elite athletes or bodybuilders looking to add significant muscle mass.
As with any diet, keto will only work if you are consistent and stick with your plan. The powerful health, nutritional, and weight loss benefits of a ketogenic diet have been proven through extensive research.
What do I eat for breakfast on the keto diet?
As with any meal on keto, breakfast requires thought and planning. Granola bars, cereal, and toast are no-nos. And you shouldn’t resort to eating eggs and bacon every day, tempted as you may be to do so! Breakfast foods you can feel good about eating on keto include chia seed pudding, sweet potato toast, and cauliflower hash browns. Yum!
.Keto-Friendly Foods
You should base most of your meals on these types of foods:
Meat: Steak, ham, chicken, sausage, bacon, turkey
Fatty fish: Trout, tuna, mackerel, salmon
Eggs: Pastured and omega-3 whole eggs
Butter and cream: Products of grass-fed animals, if possible.
Cheese: Unprocessed cheddar, cream, goat, blue or mozzarella
Nuts and seeds: Almonds, flax seeds, walnuts, chia and pumpkin seeds
Healthy oils: Mainly extra virgin olive oil, but coconut and avocado oil are ok, too.
Avocados: Whole avocado or fresh guacamole
Low-carb veggies: Greens, tomatoes, peppers, onions
Condiments: Salt, pepper, healthy herbs
In keto and most healthy diets, it’s best to base your meals on whole, one-ingredient foods. To learn more about keto-friendly, low-carb foods, check out this list: Ketogenic diet foods – what to eat.
Always try to rotate your vegetables and meats to reduce boredom and maximize your nutritional intake. You can eat a variety of delicious and nutritious meals when following a ketogenic diet plan.
What can I drink on the keto diet?
Let’s start with what you can’t drink: soda, fruit juice, and most smoothies aren’t allowed on keto because they contain too many carbs. Yet plain water, unsweetened seltzer, plain or bulletproof coffee, nut milk, bone broth, and regular water are fair game. Certain types of alcohol in moderation, along with kombucha, may fit in your plan, too.
.What to Avoid
.Refined Carbs – bread, pasta, cereals etc.
.Grains – wheat, rice, oats, corn etc.
.Sugars – honey, agave sugar, maple syrup, soda etc.
.Fruits – apples, oranges bananas etc.
.Legumes – lentils, beans, chickpeas
.Tubers – potatos. yams etc.
.There is more to Keto than eating
Your food is just the beginning. There are many ways to ensure you are maximizing the keto benefits and keeping healthy while doing it. It is important to keep your sodium, magnesium and other electrolyte levels stable and supplemented. It is also important to drink your water! It has been said that the best way to know you are drinking enough water is to drink half your weight in ounces and then another 8oz before bed.
.Decrease stress
We know that sometimes this is easier said than done! High levels of the stress hormone cortisol can elevate your blood sugar levels and get in the way of your body’s ability to achieve ketosis. If your job or personal life is currently more stressful than usual, you may want to wait to start a keto diet. You can also help reduce stress by getting lots of sleep, exercising regularly, and trying relaxation techniques like meditation or yoga.
Bonus tip: Prioritize sleep by sticking to a set bedtime schedule, and aim for a consistent 7–9 hours of sleep every night.
Keto diet plan he followed:
7 am: Lemon + ginger water
8 am: A cup of black coffee without any sugar
8 am to 9:30 am: Workout
10 am: 1 boiled eggs, 1 glass buttermilk, 1 cheese cube
1 pm-: 150 gms boiled chicken, 130 gms of green leafy vegetables (boiled), 1 cheese cube
5 pm: 30 gms of almonds and a cup of black coffee
8 pm- 4 boiled eggs, 1 cheese cube
“I also consumed certain protein supplements and fish oil tablets, as prescribed by my dietician to support this diet plan.”
Look for variety:
The keto diet can get monotonous over time. And, you may crave carbs more than you can imagine. Talk to your nutritionist about how you can include a variety of foods and make your meals interesting. Look for fibre-rich carb alternatives that you can have guilt-free, to satisfy hunger pangs.
.Maintain your protein intake
A keto diet requires eating enough protein to supply the liver with amino acids to make new glucose for the cells and organs, such as your kidneys and your red blood cells, that can’t use ketones or fatty acids as fuel. Not consuming enough protein can lead to loss of muscle mass, while consuming an excessive amount can prevent ketosis.
Bonus tip: When following a keto diet such as Atkins 20, aim for 20-30% of your diet to be made up of protein.
.Weight loss workout plan he followed to lose weight:
Monday: Back and Biceps
Tuesday: Cardio and Abs
Wednesday: Chest and Triceps
Thursday: Cardio and Abs
Friday: Legs and Shoulders
Saturday: Cardio and Abs
.Eat quality foods
Many unhealthy foods easily meet keto’s low-carb, high-fat criteria. However, that doesn’t mean they’re the best option. “A huge benefit to following the keto diet is that the vast majority of processed food doesn’t have grains,” Santo says. “Unfortunately, lower-quality dairy, meat and veggies may fill the gap.” Look for healthier sources of protein and fat, such as grass-fed meats, and limit processed dairy as much as possible. Also, be careful not to drop vegetables from your diet: “Vegetables tend to get replaced by things like butter, cream, cheese and meat, but veggies contain a lot of great vitamins and minerals that can help you thrive,” Santo says.
.Eat the right vegetables
A lot of veggies are carb-heavy—and don’t fit into an ultra-low-carb diet. These include potatoes, yams, corn, peas and carrots. The best options for keto dieters are asparagus, bell peppers, Brussels sprouts, leafy greens and zucchini. “What’s tough for many people is that you can’t really eat a lot of [certain] vegetables,” Mancinelli says. “When you’re keeping carbs super low, you have to limit vegetables—which goes counter to everything you know about how to eat healthy and lose weight.”
Dieters and healthy eaters try to get vegetables at every meal in order to reach their daily plant quota, but Mancinelli says the cumulative total can blow through your daily net carbs. “The carbs in all those vegetables add up. A few carbs here and there with cheese, nuts and seeds, and you can really miss the mark for ketosis.” Start smart by cooking with these low-carb vegetables.
keto diet 7 Days Weight lose Plan
.Day 1:
In the breakfast, have two eggs fried in pastured butter, with sauteed greens.
Your lunch should include a bunless grass-fed burger with cheese, mushrooms and avocado.
During dinner, eat pork chops with green beans sauteed in coconut oil.
Day 2:
Eat mushroom omelette in the morning.
Have tuna salad with celery and tomato in the lunch.
Your dinner should include roast chicken with cream sauce and sauteed broccoli.
Day 3:
Have bell pepper stuffed with cheese and eggs in the breakfast.
During the lunch, arugula salad with hard-boiled eggs, turkey, avocado and cheese, should be in your plate.
Dinner should include grilled salmon with spinach sauteed in coconut oil.
Day 4:
For breakfast, opt for full-fat yogurt topped with Keto granola.
In the lunch, go for steak bowl with cauliflower rice, cheese, herbs, and avocado.
Dinner should include bison steak with cheesy broccoli.
Day 5:
Baked avocado egg boats is a good option for breakfast.
Lunch should include Caesar salad with chicken.
During dinner, have pork chops with vegetables.
Day 6:
Eat cauliflower toast topped with cheese and avocado in the breakfast.
During the lung, go for bunless salmon burgers topped with pesto.
Dinner should include meatballs with zucchini noodles and parmesan cheese.
Day 7:
In the morning, have coconut milk chia pudding with coconut and walnuts.
Your lunch should include cobb salad made with greens, hard-boiled eggs, avocado, cheese and turkey.
During the dinner eating coconut chicken curry is a good option.
.Reasons You May Not Be Losing Weight On Keto Diet, Despite Your Best Efforts
Though keto diet is straightforward and easy to follow, however, sometimes this diet may not help you yield the desired results. Well, this may happen due to some of the following reasons:
.You May be Gobbling Down Too Many Calories
The basic idea of this diet is to include more fats but sometimes people may pile up on so many fats without even checking on the calorific intake. It is equally important to keep your calorific intake under check, or else the diet won’t work.
.You May be Eating Less
Because of your dietary restriction or to be in sync with the diet, some people may reduce their calorie intake to extreme levels. Any kind of extremity may take a toll on the efficacy of the diet. Therefore, eating lesser calories than required may also affect your progress.
.Any Kind of Food Allergies
If, while following this diet, you develop any kind of food allergies, it may spoil your progress. This is because food allergies or any kind of food intolerance increases the inflammation and inflammation may lead to weight gain.