A Comprehensive Guide to Use Keto Diet for Weight Loss for Beginners

Keto Diet for Weight Loss

Is weight loss in your list of New Year resolutions again?

Have you tried earlier but were never able to achieve the results you wanted?

Don’t worry, there is another way to do it right! The ‘keto diet’ is an all-new diet plan that you can use to get rid of that extra bulk around your beautiful body!

What Is The Keto Diet?

You may be wondering what the Keto diet is. Well, it is mainly a low carb and high-fat diet plan that helps you lose weight. It lowers the intake of carbohydrates which makes the body dependent more upon fat for energy.

Keto Diet

How Does The Keto Diet Work?

Other than blood sugar, our body produces another fuel source which is known as ketones. Ketones are used as an alternative energy source when there is an absence of glucose in our body.

In keto diets, due to less carbohydrate intake and high fat, ketones are produced.

How Does Keto Work

Our liver produces ketones from fats. These are then used as an energy source all over the body, especially in the brain.

The keto diet causes the intake of carbs to be reduced and replaced with fats. Due to the reduced intake of carbohydrates, the body is put into a metabolic state called ketosis.

Other Health Benefits Of The Keto Diet

Originally, the keto diet was used to treat patients with neurological diseases like epilepsy. However, when the research was done on this diet plan, studies found that this diet plan is beneficial in a number of health issues and this was quite surprising!

Health Benefits of Keto Diet

Below are some examples of other health problems in which the keto diet is beneficial.

Parkinson’s disease: Research has found that the keto diet can potentially treat the symptoms of Parkinson’s disease.

Epilepsy: Patients with epilepsy, especially children, can greatly benefit from the keto diet. Studies have found that these patients experienced a great reduction in the amount of seizures they have.

Cancer: This diet is being used to treat different types of cancer and to slow down the growth of tumors.

Heart disease: The risk factors of heart disease like body fat, HDL cholesterol levels, blood pressure, and blood sugar can be improved with the ketogenic diet.

Acne: It may seem funny, but the keto diet can help you treat acne. Due to lower insulin levels and intake of less sugar and processed foods, acne can be improved.

Alzheimer’s disease: in Alzheimer’s disease, the keto diet can help in reducing symptoms and slowing its progress.

Polycystic ovary syndrome:  This diet plan can reduce insulin levels which plays a key role in treating this disease.

One thing that you should keep in mind is that the studies and research done on these treatments is still far from being conclusive.

Foods to Avoid

Consumption of high carb types of food should be limited in order for this diet plan work. A list of types of food that need to be lessened or eliminated in this diet plan is provided below:

Foods to Avoid in Keto Diet

  • Fruit: Fruit should be eliminated from your diet except for small quantities of berries like strawberries.
  • Sugary foods: You should avoid all types of food that contain an excessive amount of sugar like Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Beans or legumes: It’s important to avoid beans or legumes like peas, kidney beans, lentils, chickpeas, etc.
  • Grains or starches: Food that contains an excessive amount of starch or fiber needs to be excluded. For example, wheat-based products, rice, pasta, cereal, etc.
  • Root vegetables and tubers: Vegetables like roots and tubers also need to be excluded. Avoid potatoes, sweet potatoes, carrots, parsnips, etc. as much as possible.
  • Alcohol: Avoid alcohol at all costs because it has the potential to inhibit the ketosis process.
  • You need to avoid low-fat or diet products, unhealthy fats and some condiments or sauces.

 Foods to Eat

If you are going to begin the keto diet, the majority of your meals will include the types of food in the list below:

Foods to Eat in Keto Diet

  • Fatty fish such as salmon, trout, tuna, and mackerel.
  • Meats such as red meat, steak, ham, sausage, bacon, chicken and turkey.
  • Butter and cream (grass-fed when possible).
  • Eggs: Look for omega-3 whole eggs or pastured.
  • Nuts and seeds like almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
  • Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
  • Avocados or freshly made guacamole.
  • Healthy oils like virgin olive oil, coconut oil, and avocado oil.
  • Spices: You can use salt, pepper, and various healthy herbs and spices.
  • Low-carb veggies like most green veggies, tomatoes, onions, peppers, etc.

Here is a 7 Day Plan For Keto Diet

Below you’ll find a week-long plan that is perfect for beginners.

Keto Meal 7 Day Plan

Day 1

Breakfast:  For breakfast, you can eat bacon, eggs, and tomatoes.

Lunch: For lunch, have chicken salad with olive oil and feta cheese.

Dinner: For dinner, have something light like salmon with asparagus that has been cooked in butter.

Day 2

Breakfast: For breakfast, you can have eggs with tomato and basil made into a goat cheese omelet.

Lunch: For lunch, you can have almond milk, peanut butter, cocoa powder, and a stevia milkshake.

Dinner: For dinner, you can have meatballs, cheddar cheese, and vegetables.

Day 3

Breakfast: For breakfast, have a ketogenic milkshake.

Lunch: For lunch, you can have a shrimp salad dressed up with olive oil and avocado.

Dinner: For dinner, you can have broccoli, salad and pork chops with parmesan cheese.

Day 4

Breakfast: For breakfast, you can have an omelet with avocado, salsa, peppers, onion, and spices.

Lunch: For lunch, have celery sticks with guacamole and salsa as well as a handful of nuts.

Dinner: For dinner, you can have chicken stuffed with pesto and cream cheese, along with vegetables.

Day 5

Breakfast: For breakfast, you can have sugar-free yogurt with peanut butter, cocoa powder, and stevia.

Lunch: For lunch, eat beef stir-fry cooked in coconut oil with vegetables.

Dinner: For dinner, you can have a burger without a bun with bacon, eggs, and cheese.

Day 6

Breakfast: For breakfast, eat a ham and cheese omelet with vegetables.

Lunch: Fort lunch, have ham and cheese slices with nuts.

Dinner: For dinner, go for white fish, eggs, and spinach cooked in coconut oil.

Day 7

Breakfast: For breakfast, have fried eggs with bacon and mushrooms.

Lunch: For lunch, have a burger with salsa, cheese, and guacamole.

Dinner: For dinner, have steak and eggs with a side salad.

So, here you have it. This 7-day keto diet plan will get you off to a great start. Remember, if you ever get bored with any of the recipes, you can easily replace one with another.

The Bottom Line: Keto Diet

Hopefully, you would lose weight while including Keto Diet in your daily meal. As this is a healthy diet plan, you’d lose weight with falling in love with the diet. You can also give it a try for 7 days and if you feel that you’d get positive results later then you can continue further.

If you’ve liked this article for losing weight with the Keto Diet plan then start your weight loss journey. Once you achieve results out of it do let us know through the comment box. If you’ve any other suggestion please come up in the comment box.

Recommended For You:

As this would help you lose weight in a slow manner. And, if you don’t have time to manage this diet plan and want to lose weight quickly then you have the alternate option of this. You can try ‘PhenQ’ to lose weight fast. This is a diet supplement which is pretty effective and works with no side-effects. This supplement is available in all the countries including Australia. But, before using it, you should that Is PhenQ Legal in Australia. However, this pill is legal in all the countries and it can get delivered to your doorstep once you order through the official website.
Health Tuneup
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