What is the ketogenic diet?
The Ketogenic diet is a high-fat, moderate-protein, and low-carb diet that has been used for decades to treat epilepsy. [1]
But lately, it’s become a hot new diet for anyone interested in optimal health and weight loss.[2]
How to start keto diet and how does it work? The Ketogenic diet puts your body into a state of ketosis, which means you’re using fat rather than carbohydrates for energy. The result of this is that your body burns fat for fuel, and you can lose weight quickly.
No matter your current weight, or past dieting failures, the keto diet is an effective way to lose weight and keep it off long-term. (In fact, according to a recent survey, it’s one of the most popular diets for people who have already lost weight.)
The keto diet is especially effective for those who have a lot of weight to lose or have a lot of fat to burn off, as it puts the body into a metabolic state called ketosis.
In this state, your body has no choice but to burn its fat stores for energy, a process that tends to be much more effective than simply eating less and exercising more.
3 Steps on How to Start Keto Diet
Sometimes, it’s hard to find the motivation to get started with a new diet.
And that’s a big problem since maintaining a ketogenic diet takes a lot of effort.
But the key to sticking with the keto diet is not to get overwhelmed with the details.
So here are three steps to get you started on the keto diet and make it easier to stick within the long run.
1. Plan Your Meals
Making a plan for your meals will help you to stick to your diet.
Planning your meals involves breaking down your diet into several meals and snacks each day.
You can set a target number of calories per meal and snack based on your weight loss goals.
List a one-week keto meal plan from our food list.
Monday
Breakfast: Scrambled eggs with onions, spinach, and Cheese
Lunch: Deli ham, olives, and tofu cubes
Dinner: Salmon with broccoli cooked in butter
Tuesday
Breakfast: bacon, tomato, eggs, and pumpkin seeds
Lunch: Avocado, almonds, chicken salad, peanut butter with a sliced cheese roll-ups
Dinner: Roast mutton, mushrooms, onions, and miso soup
Wednesday
Breakfast: Fresh milk, veggie eggs, and strawberry with Cheese
Lunch: shrimp, tomato, and avocado salad
Dinner: Chicken roasted with parmesan cheese, mushrooms, and vegetable soap
Thursday
Breakfast: Cherry milkshake, omelet with avocado, almond butter
Lunch: pork chops with peppers powder, lemon butter sauce with two romaine lettuce leaves
Dinner: Steak with Garlic butter and cream cheese, one small tomato, and avocado
Friday
Breakfast: 2 fried eggs, one bacon, and a side of greens
Lunch: Grass-fed beef with sliced bell peppers
Dinner: Dark meat chicken and mixed veggies
Saturday
Breakfast: Cream cheese pumpkin pancakes, a side of blueberries
Lunch: Greens and sheet pan chicken, small green salad
Dinner: Cooking steak with roasted broccoli and sautéed zucchini noodles
Sunday
Breakfast: Creamy eggs and one cup of yogurt
Lunch: Chicken and broccoli casserole, greens salad
Dinner: Garlic butter salmon, satay sauce, and broccoli
2. What to Eat and Avoid on a Keto Diet
With ketogenic diets becoming more and more popular, people are obsessed with finding out what they can and cannot eat.
If you’re looking to lose 10 pounds or more and keep it off, a keto diet may be the perfect choice for you.
But with so many restrictions on what you can and cannot eat, it’s hard to know what foods you can eat on a keto diet. We’ve put together a list of fruits and vegetables that are keto-friendly for you to enjoy on your new diet.
Keto Foods List to Eat
- Meats – chicken,beef, lamb,ham, bacon,pork,poultry,steak, eggs, etc.
- Fish: lobster,tuna,salmon,crab,shrimp,lobster
- Green vegetables – zucchini, tomatoes, spinach, onions, peppers, kale, broccoli, and other low carb veggies
- High-fat dairy and Cheese grass-fed butter, hard cheeses, heavy cream, butter, etc.
- Nuts and seeds – almonds, brazil nuts, pecans, walnuts, chia seeds, sunflower seeds, etc.
- Fruit: lemons, blackberries, strawberries
- Sweeteners – erythritol, monk fruit, and other low-carb sweeteners
- Health oil –olive oil, coconut oil, high-fat salad dressing, avocado oil, etc.
- meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
- condiments: herbs ,salt ,etc
Keto Foods need to Avoid
- Oatmeal
- White bread
- Grains
- Juices
- Banana
- Pasta
- Yogurt
- Beans
- Rice
- Corn
- Milk
- Wheat
- Oats
- Chips and crackers
- Barely
- Sugar and sweets
- Ice cream and frozen treats
3.Calculate Your Daily Calorie Goal
Are you new to the keto diet? Is your head spinning from learning how to do keto, right? If so, there is one very important thing you need to learn first: how many calories to eat on a keto diet. Even if you’re a keto veteran, it’s essential to calculate your calorie needs correctly, so you’ll know how much food to eat and how much to adjust your carb intake for your goals.
Daily Calories Caculate
How Much You Should Eat on a Keto Diet
If you’re wondering how much food you need to eat on the keto diet, it’s essential to recalculate your weight goals since this plan is more restrictive than others.
Historically, we’ve set a weight loss goal of 2 pounds per week, but it’s not always easy to achieve that. Since the keto diet aims to put your body into ketosis, a natural state where you burn fat, it’s possible to drop weight quickly.
Depending on how many calories you’ve cut, you might need to recalculate your target weight loss goals.
7 Tips Before You Start the Keto Diet
Are you looking for ways to make your first month of keto successful? Wondering how to get more fat in your diet? Or maybe you’re wondering how to get your family on board with your new keto journey. Never fear; we got you covered with this list of keto tips and tricks you need to know.
- Set an actionable plan and a start date
- Tell your family about your weight loss goals
- Before choosing foods, check the grams of fat, carbs, and fiber to make sure your favorite foods fit into your diet
- Reorganize your pantry and refrigerator to make sure they are free of high-carb foods
- Choose the right ketone recipe and experiment with the recipe to create your own custom menu
- To avoid keto flu, drink plenty of water and replenish electrolytes in the early stages
- Discuss any questions about ketogenic weight loss with your doctor or dietitian
Ketogenic Diet Benefits
After you’ve been on the keto diet for a while, you learn many things—like, just how low you can go when it comes to ketogenic diet carbs!
But as you go lower and lower, you may notice that some things in your life are becoming harder—and when you’re trying to stick to a very low-carb lifestyle, that’s not exactly a welcoming feeling! But rather than lose hope, or revert to old habits, try it to help you stay in ketosis and enjoy a healthy, happy life.
Side Effects on the Keto Diet
Many people think the Keto diet can be a great weight loss tool, but just like any other diet, let us look at the side effects of this popular diet that you need to consider before taking the plunge.
- Insomnia
- increased hunger
- sleep issues
- fatigue
- hunger
- nausea and vomiting
- headaches
- dizziness
- constipation
- digestive discomfort
- sweating and chills
- decreased exercise performance
The Bottom Line
If your goal is to lose weight, then you can try the ketogenic diet. Before trying it, it is important to understand your physical condition, and the best way to decide if the ketogenic diet plan is right for you is to consult your doctor and talk to your doctor about your diet plan and goals. If the ketogenic diet sounds like too much work, or if you want to eat with more energy, you can use other weight loss methods. .Exercise and diet are indispensable. Get moving, and you’re halfway there on the road to weight loss!
