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Are You Keto Beginner? Keto Diet Explained And 7-day Meal Plan

The keto diet explained
Keto diet explained for beginners

If you are “keto beginner” or you know little about losing weight, this guide is all about keto diet explained simply with a meal plan to start with.

If you are one of the millions of people around the world who want to try losing weight on ketogenic diet, you should answer these 3 questions:

  • Are you interested in losing weight, improving health, or reversing type 2 diabetes?
  • Do you want to go on a low-carb diet and a ketogenic diet, but don’t know where to start?
  • Maybe you need a reboot to get back in shape and you’re not sure if this is your way?

If you answered “Yes” to any of these questions, this two-week challenge is right for you. It is created to be as simple and effective as possible. This article will provide you with the right tools you need to start your new healthier life – completely free of charge.

What Is Ketogenic Diet?

“Keto” in the ketogenic diet comes from the use of ketones as the main fuel for metabolic processes. This is an alternative fuel for the body, which is used when the blood sugar level (glucose) is insufficient.

Ketones are produced in the liver by fat. They are then used as fuel in the body, including in the brain. The brain is always hungry and consumes a lot of energy every day. It cannot work directly through fat. So the fat must be converted, since the brain needs either glucose or ketones.

During the diet, your body switches to plan B for fuel and starts running almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access fat deposits and to boost the breakdown of fatty acids.

What is ketogenic diet
Keto diet explained simply

This is great if you are trying to lose weight, but there are other less obvious benefits, such as control of hunger and the constant supply of energy you receive throughout the day.

When the body produces ketones, it is in a state of ketosis. The fastest way to get into ketosis is by fasting, but there is no way you can last that long and you don’t have to.

The ketogenic diet, in turn, can be carried out indefinitely and leads to a state of ketosis. The regime brings many benefits that are typical for fasting, but without the need to starve.

Even on the contrary – with this low-carb diet, you can eat quite a variety of foods and completely forget that this is a restrictive regime.

The benefits of a ketogenic diet are similar to those of other low-carb diets (for example the Sirtfood diet and the Japanese diet), but it is more powerful than them due to a key combination of fat and protein.

Ketogenic Diet Benefits:

Benefits of low-carb diet
Keto benefits
  • Losing Weight – turning your body into a fat burning machine has obvious benefits for weight loss. Fat burning is significantly increased, while insulin, the fat storage hormone, is significantly reduced. This creates ideal conditions for loss of subcutaneous fat without starvation
  • Adjusting your appetite – during the ketogenic diet you will have new better control over your appetite. When your body burns fat 24/7, it has constant access to stored energy, which significantly reduces the feeling of hunger. This is very common and studies prove it.
  • Always be energetic and in good condition
  • Control blood sugar and control type II diabetes
  • Improve your health markers – lipid profile, insulin levels, blood pressure and more
  • Soothe stomach problems – less gas, swelling and bloating
  • Increasing of your physical stamina
  • Counteract epileptic seizures

KETO DIET FOODS TO EAT:

These are suitable foods to enjoy during the keto diet. In order to stay in ketosis, you must consume only these foods:

Foods allowed on low-carb diet
What to eat on ketogenic diet
  • Fish and seafood – salmon, trout, tuna, cod, mussels, oysters, lobsters and crabs
  • Good fats such as olive oil, avocado, avocado oil, coconut oil
  • Meat – chicken, pork, beef, lamb, bacon, ham, turkey
  • Eggs
  • Vegetables that grow above the ground – cauliflower, cabbage, broccoli, peppers, aubergines, tomatoes, cucumbers, asparagus, spinach
  • Cheese (soft or hard) and cheese, sour cream and others
  • Nuts – almonds, peanuts, peanut butter, almond oil, walnuts, hazelnuts
  • Berries – blueberries, blackberries, raspberries
  • Natural sweeteners (in limited quantities) – Stevia, Sucralose
  • Unsweetened coffee and tea
  • Spices

KETO DIET FOODS TO AVOID:

Keto diet foods to avoid
Avoid these foods on ketogenic diet
  • Fruits – apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, grapefruits, plums
  • Starch and cereals – wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, buckwheat
  • Root vegetables – potatoes (sweet and ordinary), carrots, parsnips, beets, turnips
  • Cereal products – bread, pasta, rice, corn, oatmeal, cookies, pizza, popcorn, muesli, flour
  • Legumes – black beans, pinto beans, soybean, peas, chickpeas, lentils
  • Sweeteners – cane sugar, honey, maple syrup, agave nectar, corn syrup
  • Sugar confectionery – sweets, chocolate, cakes, ice cream, cookies, pudding, creams
  • Some oils – canola oil, soy oil, grape seed oil, peanut oil, sesame oil, sunflower oil
  • Alcohol – beer, cider, sweet wines, sweetened alcoholic beverages
  • Sweetened beverages – coffee, tea
  • Low fat dairy products – skim milk, mozzarella, skimmed yogurt
  • Sweetened sauces – ketchup, barbecue sauce, tomato sauce, some salad dressings and hot sauces
Bad foods
Foods to avoid on keto plan

Is Keto Diet Safe?

There are some risk groups of people who should not switch to such a diet. If you belong to them and want to try the ketogenic diet, be sure to consult a doctor. The main factors that do not allow such a diet are related to the health of the liver and the heart.

Risk groups include:

  1. Pregnant women and nursing mothers
  2. Patients taking medications for diabetes (especially insulin)
  3. Patients taking medications for high blood pressure

SAMPLE KETO DIET MENU (7-DAY KETO MEAL PLAN)

At first glance, the list of foods to avoid is much longer, isn’t it? This should not frighten you! Once you try losing weight on ketogenic diet and switch to a cleaner meal without fast carbs and bad fats, you’ll want to stay longer.

Now it’s time to show you a 7-day meal plan for ketogenic diet. There are no fixed amounts, as you don’t need to strictly count calories.

Keto diet 7 day meal plan
Sample keto diet menu

Day 1

  • Breakfast: scrambled eggs in butter on a fresh salad covered with avocado
  • Snack: sunflower seeds
  • Lunch: spinach salad with grilled salmon
  • Snack: celery and pepper strips dipped in guacamole
  • Dinner: pork chop with cauliflower and red cabbage salad

Day 2

  • Breakfast: bulletproof coffee (made of butter and coconut oil), hard-boiled eggs
  • Snack: macadamia nuts
  • Lunch: tuna-stuffed tomatoes
  • Snack: roast beef and sliced cheese
  • Dinner: zucchini meatballs covered in cream sauce

Day 3

  • Breakfast: omelette with cheese, vegetables and salsa
  • Snack: Greek yogurt covered with chopped pecans
  • Lunch: Sashimi and Miso soup
  • Snack: smoothies with almond milk, vegetables, almond oil and protein powder
  • Dinner: roast chicken with asparagus and mushroom sauce (sautéed).

Day 4

  • Breakfast: smoothies with almond milk, vegetables, almond oil and protein powder
  • Snack: two hard-boiled eggs
  • Lunch: almond crusted chicken breasts with a cucumber and goat cheese
  • Snack: sliced cheese and peppers
  • Dinner: grilled shrimp with lemon juice and asparagus

Day 5

  • Breakfast: fried eggs with bacon and vegetables of your choice (sample recipe here)
  • Snack: a few walnuts with a quarter cup of fruit
  • Lunch: veal with salad covered with avocado and cheddar
  • Snack: celery sticks dipped in almond oil
  • Dinner: baked tofu with cauliflower rice, broccoli and pepper, covered with homemade peanut sauce
Breakfast with bacon and eggs
Fried eggs with bacon and vegetables

Day 6

  • Breakfast: baked avocado eggs in a basket (avocado crusts are used);
  • Snack: kale chips or kale salad
  • Lunch: avocado salmon rolls wrapped in seaweed leaves (without rice)
  • Snack: turkey or pork with steamed vegetables
  • Dinner: grilled beef with pepper and broccoli (sautéed)

Day 7

  • Breakfast: scrambled eggs with vegetables and salsa
  • Snack: dried seaweed and cheese
  • Lunch: sardines salad made with avocado mayonnaise
  • Snack: turkey sticks (from the breasts, cut into julienne and left in the marinade for 4 hours and then grilled)
  • Dinner: baked trout with butter and sautéed bok choy (sample recipe)

It is really important to consider whether or not to start losing weight on ketogenic diet. I hope that you have learned very important information about this low-carb diet and its effects on the body. Remember, this diet is only a tool…everything else depends on your motivation to lose weight (read more on the topic here).

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