Keto diet is a low-carb and high-fat diet that has so many benefits for health. Even more, it also offers benefits against various diseases like Alzheimer, epilepsy, cancer and diabetes.
This diet reduces carbohydrate intake drastically and replace it with fat. So, your body can burn fat for energy effectively. If you are interested in it, you will need to pay attention to the following Keto diet plan for beginners.
Types of Keto Diet
Keto is derived from the word of ketogenic. There are some types of Keto diet. If you want to learn about ketogenic diet plan for beginners, you need to understand these first. Let’s check it out!
Standard Keto Diet
It is a low-carb, high-fat and moderate-protein diet. Typically, it contains 5% of carbs, 75% of fat and 20% of protein.
Cyclical Keto Diet
It involves a period of high-carb reefed. For example is 5 Keto days followed with 2 high-carb days.
Targeted Keto Diet
This kind of Keto diet lets you to add carbs besides workouts.
High-protein Keto Diet
This one is similar to standard Keto diet. However, it requires more protein. The ratio is 5% of carbs, 35% of protein and 60% of fat.
Even though there are 4 types of Keto diet, the first and the last Keto diets are the only types that have extensively been studied. The 2 remaining types are usually used by athletes or bodybuilders as they are more advanced methods.
Health Benefits of Keto Diet
Learning about Keto diet for beginners requires you to know its health benefits. In fact, many health benefits can be achieved through Keto diet.
Weight loss is one of the most popular advantages of Keto diet. Losing weight also means to lower the risk of some diseases. In case of weight loss, this diet can lose your weight faster than low-fat diet. What makes it great is you can achieve it without hunger.
Good for Prediabetes and Diabetes Type 2
Because this diet is able to boost insulin sensitivity and lose fat, it leads to significant health benefit for persons with Prediabetes and diabetes type 2.
Treatments of Diseases
Keto diet is well known as a tool that is useful to treat neurological diseases like epilepsy. Besides, it is also effective to treat many other diseases such as heart disease, cancer, Alzheimer’s disease, Parkinson’s disease, polycystic ovary syndrome, brain injury, acne.
Food Plans for Keto Diet
Following Keto diet requires you to plan your foods. You should not only know what foods to avoid but also what foods to eat. So, your Keto diet will work successfully. When it comes to Keto diet plan for beginners, you need to follow these guidelines.
What to Avoid
One of the most important Keto diet tips for beginners is to avoid high-carb foods. Here is the list of foods you should avoid:
The examples are candy, ice cream, cake, smoothies, fruit juice, soda, etc.
Grains / starches include cereal, pasta, rice, wheat-based products, etc.
All fruits should be avoided except berries but in small portion. Berries include strawberries, blueberries, blackberries, etc.
Beans / legumes include chickpeas, lentils, kidney beans, peas, etc.
Root vegetables & tubers
The examples are such as parsnips, carrots, potatoes, sweet potatoes, etc.
Low-fat / diet products
Highly processed and most high-carb foods belong to low-fat or diet products.
Some condiments / sauces
They usually contain unhealthy fat and sugar.
Unhealthy fats are found in processed vegetable oils, mayonnaise, and others.
All kinds of alcohol are not allowed as they contain carb. Some alcoholic beverages will also throw you out of ketosis.
Sugar-free diet foods
These foods usually contain high sugar alcohols that can affect ketone levels.
In summary, Keto diet requires you to avoid carb-based foods such as juice, candy, potatoes, rice, legumes, sugars, grains and also most fruits.
What to Eat
One of the best ketogenic diet tips for beginners also include understanding the foods that you should eat. The following foods are recommended for your Keto diet:
The most recommended options include turkey, chicken, bacon, sausage, ham, steak, and red meat.
Salmon, mackerel, tuna and trout belongs to fatty fish that is good for Keto diet.
They mean pastured / omega-3 whole eggs.
Butter & cream
If possible, grass-fed is recommended so much.
Any unprocessed cheese is great such as mozzarella, blue, cream, goat or cheddar.
Nuts & seeds
Chia seeds, seeds, pumpkin, flax seeds, walnuts, and almonds are some of the examples.
The most recommended healthy oils are avocado oil, coconut oil, and extra virgin olive oil.
They include freshly mad guacamole or whole avocados.
The examples are peppers, onions, tomatoes, and most gree vegetables.
Salt, pepper and lathy herbs & spices are also good.
From the list above, we can conclude that you should consider eating avocados, healthy oils, nuts, butter, eggs, fish, meat & many low-carb vegetables for your Keto diet.
The Example of Keto Diet Plan
If you need a sample, you can see the following ideas. For example, it starts from Monday. You can eat bacon for breakfast, chicken salad for lunch and salmon for dinner.
On Tuesday, you can eat egg for breakfast, almond milk & peanut butter for lunch and meatballs for dinner. On Wednesday, your breakfast can be with ketogenic milkshake, your lunch can be with shrimp salad and your diner can be with pork chops.
Then, you can plan the remaining days for your preferred foods with the recommended foods we have discussed above. There are still many ideas of menu for breakfast, lunch and dinner.
That is all about Keto diet plan for beginners that you can follow. Anyway, you can eat various tasty & nutritious meals during your diet.
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