A Keto Diet Plan for Weight Loss for Beginners

keto diet plan for weight loss

Weight loss again in your New Year resolution list? But how to make it effective this time? Don’t worry there is another way to do it right! ‘Keto diet’ the all new diet plan that you can use to get rid of those extra bulk around your beautiful body!

What is Keto Diet?

Now, you may be questioned, what this keto diet is. It is mainly a low carb and high fat diet plan which helps you in losing weight. It lowers the intake of carbohydrate making the body dependent more upon fat for energy.

keto diet plan foods

 

How Does This Keto Diet Works?

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

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

Liver produces ketones form fats. These are then used as the energy source all over the body especially brain.

In keto diet the intake of carbs reduced and replaced with fats. Due to the reduce intake of carbohydrates the body is put in metabolic state called ketosis.

 

Keto Diet Health Benefits 

Originally the keto diet was for treating the patient with neurological disease like epilepsy. But when research were done on this diet plan, the researcher found this diet plan beneficial in a number of health issues and this was quite surprising! Below are other health problem in which keto is beneficial.

keto diet plan health benefits

Parkinson’s disease: Research has found that keto diet has improved the symptoms of Parkinson’s disease.

Epilepsy: In the patients of epilepsy, especially children, keto diet has been found being very benefitting. The diet can do great reductions in seizure in this disease.

Cancer: In cancer too, this diet is being used for treating different cancer types and to slow down the growth of tumor.

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

Acne: Seems funny, but keto diet can help you in acne. Due to lower insulin levels and intake of less sugar or processed foods can improve acne.

Alzheimer’s disease: in Alzheimer’s disease, the keto diet has been found beneficial in reducing its symptoms and slowing its progress.

Polycystic ovary syndrome:  this diet plan can reduce insulin level, may resulting as key role in this disease.

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

Also Read: 10 Best Fruits To Eat For Healthy Weight Loss

 

Foods to Avoid

High carbs food should be limited in consumption, to make this diet plan work. A list of food that need to be lessen or eliminated in this diet plan is given below:

foods to avoid on keto

 

  • Fruit:All the fruit needs to be reduced in intake, except small quantities of berries like strawberries.
  • Sugary foods:All types of food that has an excess amount of sugar in it like Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Beans or legumes: You have to avoid beans or legumes like Peas, kidney beans, lentils, chickpeas, etc.
  • Grains or starches: The food having excess amount of starch or fiber needs to be excluded like Wheat-based products, rice, pasta, cereal, etc.
  • Root vegetables and tubers: Vegetables like roots and tubers also need to be excluded. Ex- Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Alcohol: You need to avoid alcohol as this may not let the process of ketosis continue.
  • You need to avoid low-fat or diet products, unhealthy fats & some condiments or sauces.

 

Foods to Eat

If you are going to take up the keto diet, then the majority of you meals will be from the below listed foods:

foods to eat: Avocados, nuts, eggs, etc

  • Fatty fish Such as salmon, trout, tuna and mackerel.
  • Meat like 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.
  • Cheese should be Unprocessed (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 Days Plan for Keto Meal

7 days meal plan for beginners

For beginners to make you start, a 7 days keto meal plan is given below:

Day 1

Breakfast:  In breakfast you can have 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 cooked in butter.

Day 2

Breakfast: In breakfast you can have Egg with tomato and basil and a goat cheese omelet.

Lunch: For lunch have Almond milk, peanut butter, cocoa powder and stevia milkshake.

Dinner: In dinner you can opt for Meatballs, cheddar cheese and vegetables.

Day 3

Breakfast: For breakfast have a ketogenic milkshake.

Lunch: In lunch get a Shrimp salad dressed up with olive oil and avocado.

Dinner: In dinner you can have broccoli, salad and Pork chops with Parmesan cheese.

Day 4

Breakfast: In breakfast for day 4 you can have an omelet with avocado, salsa, peppers, onion and spices.

Lunch: For lunch have celery sticks with guacamole and salsa and handful of nuts.

Dinner: In dinner have Chicken stuffed with pesto and cream cheese, along with vegetables.

Day 5

Breakfast: In breakfast take Sugar-free yogurt with peanut butter, cocoa powder and stevia.

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

Dinner: In dinner you can have bun-less burger with bacon, egg and cheese.

Day 6

Breakfast: For breakfast Ham and cheese omelet with vegetables will be best.

Lunch: In lunch have Ham and cheese slices with nuts.

Dinner: For dinner go for White fish, egg and spinach cooked in coconut oil.

Day 7

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

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

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

So, this was the 7 days keto diet plan for you. If you get bored of any of the recipe then you can alter one with other.

Related Post: Optavia Diet – Is A Better Weight Loss Program?

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