The Keto diet: Guide to Beginners

The Keto diet: Guide to Beginners

You must have heard about the Keto diet while consulting any fitness trainers, nutritionists, or researching on the internet. In a short period, the  Keto diet has become very popular. Not only for losing unwanted weight but also for improving health. 

What is a keto diet?

It is the best way to control your intake in the easiest way possible. A low-carb, high-fat diet that offers many health interests. It is exhibited that our body’s consumption of fat is limited. It shifts the body’s metabolism from carbs towards fats and ketones that encourage fat loss and make the body less prone to diseases. Such as metabolic syndrome, cancer, 2-diabetes, and specific psychiatric and neurological disorders. 

There are various sorts of ketogenic diets e.g. Standard, Cyclic, Targeted, High-Protein ketogenic diet. Among these diets, the Standard ketogenic diet is the most approved one as it is a moderate protein and high-fat diet. It generally consists of 75% fat, 20% protein, and only 5% of carbs.

Carbs are regularly limited to under 50 grams per day. It helps the body to deplete its glucose sources. A ketogenic diet assists you in losing much more weight than a low-fat diet that happens frequently without malnutrition.

How does the keto diet works?

Usually, the body uses glucose as the primary source of energy. However, the keto diet deprives the body of carbohydrates by decreasing its intake. After absorbing all the available glucose, our body is strained into the state of ketosis. It begins to collapse fat in the liver, producing ketones as a substitute source of fuel and energy.

Food requirements?

Shifting to a keto diet is not that hard as most of the things are readily available. Keto-friendly foods include pastured eggs, especially chicken in poultry, fishes like salmon, mackerel, and herring. It highly prefers full-fat dairy products. Like yogurt, butter, cream, and cheese. Seasoning like pepper, salt, vinegar, spices, etc. Avocados, greens, broccoli, mushrooms, tomatoes should be chosen from the non-starchy vegetables. 

There are a lot of foods also that people should refrain from eating in a keto diet that is high in carbs. Sweets, sugary food, sweetened beverages, and baked items top the list of these sorts of foods as they comprise sweeteners, artificial colors, and preservatives.

Moreover Processed food is avoided at an utmost priority, including packaged food, fast food, and processed meat. Other restricted food items include Pasta, rice, and grain foods. Fruits and starchy vegetables abstain, which involves grapes, citrus, potatoes, pumpkin, etc. You should only be including healthy food sources.

A typical keto meal plan for a week

A beginner would be wondering what to eat . For your assistance, the following is a one-week Ketogenic meal plan. You can adjust according to your dietary demands.

Photo Credit uchicago medicine


Breakfast: Cheese omelet and a ketogenic milkshake.

Lunch: Shrimp salad with avocado and salsa.

Dinner: Pork chops with pesto and cream cheese.


Breakfast: Cauliflower toast covered with sauteed greens.

Lunch: Steak bowl along with chicken salad and mushrooms.

Dinner: Meatballs, parmesan cheese, and hard-boiled eggs.


Breakfast: Chia pudding dressed in nuts and coconut.

Lunch: Beef stir fry cooked in olive oil, cheese, and guacamole.

Dinner: Steak, broccoli, and salad.


Breakfast: keto spinach frittata with unsweetened yogurt

Lunch: Smoked salmon, cheese, herbs, and nuts.

Dinner: Cabbage stir-fry and arugula salad.


Breakfast: Pancakes topped with berries and sugarfree whipped cream.

Lunch: Ham and cheese slices with vegetables.

Dinner: Keto pesto chicken casserole.


Breakfast: Baked avocado egg boats.

Lunch: Cobb salad made with turkey, cheese, herbs, and tomato. 

Dinner: White fish with asparagus cooked in pastured butter.


Breakfast: Keto baked bacon omelet and dairy-free latte.

Lunch: Arugula salad and Quesadillas.

Dinner: Chicken stuffed with Pesto and Carbonara.

For being hydrated human body also needs liquid intake, and for that purpose, you should be drinking lots of water. And if you wish, you may include unsweetened coffee and green tea in your diet. 

Feel free to rotate the meal plan over the continuing period as each one of them gives various supplements. You can have a variety of meals without getting bored. 

Other positive effects of Keto on health

Although The ketogenic diet was generated to treat psychiatric and neurological diseases. But the studies showed that the menu has various positive impacts. It solves different health problems. It is used for fat loss. 

  • Heart patients are advised to do this, as it reduces risk factors like cholesterol levels, body fat, sugar and blood pressure, etc.
  • The diet treats several types of cancers and tumors.
  • Animal studies have also found that the diet can reduce aids recovery after brain injuries.
  • Skin specialists also suggest ketogenic diets to acne-prone skins as reducing sugar intake and refraining from eating processed food lowers the insulin levels and clears the skin.

Effects on Health

A ketogenic diet supplies many health benefits, mostly neurological, metabolic, and insulin-related diseases. But at the same time, it also has some adverse effects on the human body. A ketogenic diet appears to be one of the safest foods, but lately, the ketogenic diet has become a cause of concern for many people. These people are the ones who are on medication for diabetes and high blood pressure. Other than these are the breastfeeding ladies.

Side effects can be limited by easing diet and taking necessary mineral supplements. These patients should consult a dietetic physician. Other than these, you must have heard about the keto flu that includes hunger increment, weak energy, sleeping problems, nausea, discomfort, indigestion, etc. Always start the diet with a regular low-carb diet until your body gets used to it.

Although the keto diet does not suit every body type and may not help some in reducing weight, therefore, it is exceptionally essential to visit a certified physician who will plan your diet according to your body type and requirements, ensuring the implementation is smooth and hassle-free.

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