In recent years the ketogenic diet of Keto diet is gaining popularity and is one of the best methods to shed extra weight. Weight loss is not the only reason why people love this method. The use of a keto diet plan for beginners is also very beneficial and provides several health benefits.
Many studies supported that fact the use of low carbs and high-fat diet promotes weight loss. Besides weight loss, it also provides several other benefits. It is beneficial in type 2 diabetes and cognitive decline.
In this guide, you will learn all the essential information regarding the keto diet. Apart from this, there is also a keto diet plan for beginners to explain a healthy way of losing fat.
What is the Keto Diet Plan for Beginners?
In simple words, the keto diet is defined as a low carb high-fat diet, which stimulates the process of fat loss. Although the keto diet menu is similar to Atkins and low carb diets; however, still keto diet is a different category diet plan.
Carbohydrates are an instant source of energy as a result of which all extra fat is stored in the body. In the keto diet, the main focus is on low carb intake. Therefore the body starts consuming its excess fat to fulfill its daily energy requirement.
When low carbs are provided to the body, it undergoes into a metabolic state known as ketosis. In which the body uses fat and turns it into ketones that ultimately provide energy — continuous use of ketogenic diet results in lower insulin and blood sugar levels.
Things to Consider When Creating Your Ketogenic Meal Plan
When you finally decided to move to the keto diet, there are certain things you should consider. It is essential to stick to your diet plan, and you cannot leave your low carb high fat diet plan in the middle. Because even a slight cheat in your diet disturbs the process of ketosis.
Almost 60 to 80% of your body’s daily energy requirement comes from fats. Therefore when planning your keto meal, you must add fish, meat, fats, and oils, and non0stachy vegetables in your diet. You can use carbs but keep their calories in consideration and use them in a specific limit only.
When deciding on your protein content in the keto diet, make sure you add protein under the formula of 1gram per kilo of body mass. Different carbs formula is applied as everyone is different. However, most people maintain their carbs between 20 to 50 g.
Before starting your keto diet ‘plan’ it in advance. Planning is more important than following a proper keto diet. Because there are certain foods, you must avoid, and you have only limited options to choose for food.
Foods to Avoid on Keto Diet
Before planning your keto diet plan, it is an essential thing to understand which foods you must avoid. Certain foods are rich in carb content; therefore, all those foods should not be a part of your keto diet meal plan.
Especially for beginners, it is essential to learn each aspect of the keto diet in detail. Here is the list of food which you must avoid:
- Sugary Food
Sugary foods are rich in carb contents, and even their slightest amount can ruin your diet. When you take such foods during keto diet, they instantly transfer the body to consuming carbs for energy.
Sugary foods include soda, juices, cakes, ice creams, etc.
Starches are a pure form of plant carbohydrates. Therefore they are not recommended in your keto diet.
Starches include rice, pasta, cereals, and all wheat-based products.
- Processed Carbs
Like all the natural carbs, any processed carbs should not be added to your keto diet meal plan.
- Root Vegetables and Tubers
One must avoid the use of all root vegetables when they have to see successful results of their keto diet. And are interested in losing fat fast and in a healthy manner.
Main root vegetables include potatoes, sweet potatoes, carrots, etc.
Alcohol is again high in carbohydrate content. Therefore they had a powerful ability to throw your body out of keto diet. So you must avoid the use of all the alcoholic beverages when you are on a keto diet.
- Unhealthy Fats
Fats are recommended to use more often in your keto diet. However, the use of unhealthy fat is restricted. Avoid the use of artificial trans-fat and margarine.
The bottom line here is to avoid all those foods which are high in carb content as the use of these foods can disturb the keto diet plan.
Foods to Eat in Keto Diet
Just like there are certain foods you must avoid to have great results in your keto diet. Similarly, you must use certain foods more often.
Main foods which you must use in a keto diet are:
In keto diet, it is recommended to use foods that are high in protein content. Therefore your body avoids using carbs for energy. Meats are also rich in iron content.
You can use red meat, steak, chicken, lamb, and sausages.
- Fatty Fish
Fish is a rich source of omega-3 fatty acids, and they should be a part of your daily keto diet. You can eat salmon, tuna, trout, and mackerel.
No matter which type of keto diet you chose, eggs are a must part of it. And no keto diet meal is completed without eggs. Try to take at least two eggs in a day, especially at breakfast.
- Nuts and Seeds
You may not give much attention to nuts and seeds; however, they are highly recommended in the keto diet. Use nuts like walnuts, almonds, peanuts. And in seeds, you can use flaxseed, sunflower seeds, pumpkin seeds, etc. nuts and seeds make a healthy keto snack.
- Healthy Oils
Oils are recommended; however, make sure that you are using healthy oils only. Use extra virgin olive oil, coconut oil, and avocado oil.
Other foods include
- Low carb veggies
- Butter and cream
Therefore always use those foods which are rich in fat and protein, so your process of ketosis goes smoothly.