5 Keto Diet Plan For Beginner– Diet Foods, Benefits, & Side Effects

It’s likely that you will hear about the ketogenic, or keto, diet if you find yourself in a discussion about dieting or weight loss. One of the most often used strategies for those looking to reduce their weight and improve their health is the keto diet.

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Table of Contents

  • What is a keto diet?
  • 5 Keto Diet Tips for Beginners
  • 5 Foods to Eat on a Ketogenic Diet
  • Non-Vegetarian Keto Diet Plan
  • Vegetarian Keto Diet Plan
  • 5 Foods to Avoid on a Ketogenic Diet
  • 4 Keto Benefits
  • 4 Keto Side Effects
  • Summary
  • Frequently Asked Questions (FAQs)

What is a Keto Diet?

The major component of keto diets is a sharp drop in carbohydrate intake, which is then substituted with fats. The body enters a metabolic condition known as ketosis when the carbohydrate level is reduced in this way.

Your body can effectively burn fat for energy in this state. Ketones can also be produced from fats in the liver. This aids in providing the brain with energy.

Reductions in blood sugar and insulin levels are only two of the health advantages of keto diets. They may, however, potentially have adverse effects, which we will talk about later.

5 Keto Diet Tips for Beginners

While following a keto diet, one must take special care in certain cases. The following tips can help you follow the diet a lot better:

1. Decrease Stress

The body’s blood sugar levels ultimately rise as a result of the stress hormone cortisol. Because it contains too much sugar, this stops the body from using fat for energy. Therefore, persistent stress can seriously impair the body’s capacity to enter ketosis.

2. Prioritise Sleep

Higher stress levels are largely caused by getting less sleep. This may hinder your body’s ability to burn fat, as was previously mentioned. One’s sleep quality can be enhanced by adhering to a proper schedule. As a result, stress is decreased, which increases the keto diet’s effectiveness.

The recommended amount of sleep per night is between 8 and 9 hours. Numerous studies have revealed that trying to lose weight while sleeping for less hours can be detrimental.

3. Increase Salt Intake

Despite the fact that we’ve always been told to limit our intake of sodium, high-carb diets are the sole situation when this is important. Naturally elevated insulin levels associated with high-carb meals cause the kidney to retain salt.

When you follow a ketogenic diet and cut back on your carb intake, your body excretes more salt and your insulin levels are significantly lower. Because of this, while you are in ketosis, you can increase your salt intake by 3 to 5 g.

4. Exercise Frequently

Regular exercise can assist increase ketone levels while on the keto diet and hasten the transition to a high-fat, low-carb diet. For the body to enter ketosis, it must eliminate any glucose that may be present.

The body uses a variety of fuel sources, such as carbohydrates, amino acids, and lipids, during exercising. Exercise on a regular basis makes the body use up its glycogen reserves more quickly.

5. Drink Plenty of Water

Water consumption is crucial at all times, but on a ketogenic diet it becomes much more crucial. This is due to the fact that when the intake of carbohydrates is significantly decreased, the body discharges more water. On days when they are more prone to perspire, one should ideally consume more water.

5 Foods to Eat on a Ketogenic Must Diet

There are various foods that must be consumed in order to follow the Keto diet. In general, ketogenic foods are high in fat and low in carbohydrates. You can eat the following items when following a ketogenic diet:

1.Low-carb Vegetables

Non-starchy veggies, such broccoli, cauliflower, mushrooms, and lettuce, have little calories and carbohydrates but are high in vitamins, minerals, and other nutrients. In contrast to carbohydrates, vegetables contain fibre that your body cannot absorb.

These veggies include antioxidants that help defend the body from free radicals, unstable chemicals that can harm cells.

2.Eggs

Fewer than 1 gramme of carbs and less than 6 grammes of protein can be found in one big egg. They are therefore a great meal to include in a ketogenic diet.

In addition to keeping blood sugar levels steady, eggs are known to make people feel full. As a result, calorie consumption decreases for roughly 24 hours.

3.Avocados

Choose heart-healthy fats like avocados, which are high in monounsaturated fat and potassium, a mineral many Americans are lacking. Half of a medium avocado contains 9 grams of total carbohydrates, 7 grams of which are fiber. Swapping animal fats for plant fats like avocados can help improve cholesterol and triglyceride levels.

4.Nuts, Seeds and Healthy Oils

Healthy polyunsaturated and monounsaturated fats, fibre, and protein can all be found in nuts and seeds. Additionally, they have extremely little net carbohydrates. The two oils suggested for the keto diet are coconut oil and olive oil. Due to its high oleic acid content, olive oil is linked to a decreased risk of heart disease. Despite having a lot of saturated fat, coconut oil has medium-chain triglycerides (MCTs) that can boost ketone synthesis. MCTs may speed your metabolism, which would aid in losing weight and belly fat. When ingesting any form of healthy fat, watch your portion quantities.

5.Fish and Seafood

Fish is rich in B vitamins, potassium and selenium; it’s also protein-rich and carb-free. Salmon, sardines, mackerel, albacore tuna and other fatty fish boast high levels of omega-3 fats, which have been found to lower blood sugar levels and increase insulin sensitivity. Frequent fish intake has been linked to a decreased risk of chronic disease as well as improved mental health. Aim to consume at least two 3-ounce servings of fatty fish weekly.

Non Vegetarian Keto Diet Plan

A typical keto diet plan is low on carbohydrates, while being high in protein and fats. The following is a non-vegetarian keto diet plan that one can follow.

TimeMeal
6:30 AMBulletproof coffee without sugar
8:00 AMScrambled eggs with cheese
12:30 PMRoasted chicken breast
Lettuce, cucumber and mushroom salad with olive oil and vinegar dressing
4:00 PMSoda with lemon
8:00 PMTandoori chicken with mint chutney

Vegetarian Keto Diet Plan

A keto diet’s primary requirement is to be low-carb, and high-protein. Vegetarians that wish to follow the low-carb diet can refer to the vegetarian diet plan shown below.

TimeMeal
6:30 AM
Bulletproof coffee without sugar
8:00 AMPaneer mushroom bhurji with spinach
12:30 PMKeto flour roti with soya bhurji
4:00 PMLemon soda without sugar
8:00 PMBroccoli mushroom stir fry with cheese

5 Foods to Avoid on a Ketogenic Diet

Foods that are rich in carbs, and low on fats, must be avoided by any individual following a keto diet. Avoid eating the following foods while on a ketogenic diet.

1. Juice

Fruit juice includes a number of crucial elements. They do, however, also include quickly absorbed carbohydrates that induce a sharp rise in blood sugar levels.

Juice contains liquid carbohydrates, which may make it harder for your brain to process them than solid carbohydrates. Juice consumption may therefore boost later-day hunger and cravings for food.

2. Cereal

The quantity of carbohydrates in the healthy cereals will surprise you, despite the fact that sweet morning cereals are considered to have a high carbohydrate content. Oatmeal, whether instant or normal, has 32 g of carbohydrates per cup, only 4 of which are fibre.

Even without the milk, a bowl of cereal can easily push you above the daily carb limit for the keto diet.

3. Starchy Vegetables

Plenty of vegetables are high in fiber, thus aiding in weight loss, and blood sugar control. However, some high-starch vegetables contain more digestible carbs than fiber, and should be avoided on a low-carb diet.

Ideally, vegetables like corn and sweet potato must be avoided while one is on a low-carb diet like the keto one is.

4. Sweetened Yogurt

While the carb content of plain yoghurt is relatively low, it can be as high as that of a dessert when it is sweetened. Nearly 47 g of carbohydrates may be found in a cup of nonfat sweetened fruit yoghurt, which is more than an equivalent amount of carbohydrates in ice cream.

When following a ketogenic diet, Greek yoghurt topped with blackberries or raspberries should be used in place of sweetened yoghurt.

5. Beans and Legumes

Beans and legumes provide several health benefits such as reduced risk of heart disease and inflammation. Although they are high in fiber, they do have a fair amount of carbs.

While you may include them in small amounts, it is better to avoid beans and legumes altogether while on a keto diet.

4 Proven Keto Diet Benefits

1. Reduced Appetite

One of the main side effects of following a diet is hunger cravings. While this may lead to a lot of people giving up on their diets, a keto diet results in the reduction of one’s appetite.

Studies have shown that this happens due to the cutting down of carbs, and the increased protein and fat intake. This eventually leads to a lower calorie intake.

2. Weight Loss

An effective way to lose weight would be to simply cut down on your carb intake. Studies have shown that low-carb diets work better than low-fat diets when it comes to weight loss. This is in spite of the low-fat diets actively restricting calories.

Low-carb diets help get rid of excess water from the body. This lowers the insulin levels, leading to rapid weight loss in the first couple of weeks. Studies comparing low-carb and low-fat diets have found that the former can help one lose 2-3 times the weight as the latter, without the individual being hungry.

3. Improved Heart Health

A keto diet plan can prove to be very efficient in improving one’s heart health. Eating more fat helps improve the HDL (High-Density Lipoprotein), or good cholesterol, levels in the body. Low-carb diets, like the keto diet, have a lot of fat.

4. Reduced Blood Sugar Levels

Low-carb diets have been known to be particularly useful for those with diabetes or high blood sugar levels. Studies have shown that reducing your carb intake can lower both blood sugar and insulin levels drastically.

Some diabetics who start a low-carb diet can nearly immediately cut their insulin usage by 50%. But before changing your carb intake, it’s best to speak with your doctor if you use blood sugar medication.

4 Keto Diet Side Effects

Keto diets may be effective when it comes to quick weight loss. However, most nutritionists do not recommend that one follow them. One of the main reasons for this is the side effects that people on these diets experience.

1. Keto Flu

At the start of ketosis, one may experience a range of negative symptoms. Since these symptoms resemble those of flu, the condition is called keto flu.

In case of a keto flu, one may experience symptoms like headache, fatigue, lack of sleep, hunger, and nausea. These symptoms may last a few days.

2. Cramping of Leg Muscles

There’s a possibility of suffering from leg cramps in ketosis. These cramps are usually associated with dehydration and a loss of minerals.

Glycogen binds water and this gets flushed out of the body when one’s carb intake is reduced. This is also why people lose weight rapidly in the first week of the diet.

3. Digestive Problems

The reduced fiber intake leads to several digestive problems. People on ketogenic diets may suffer from constipation or diarrhea. Drastic changes to the diet in order to get into ketosis can also cause one to experience digestive trouble.

4. Elevated Heart Rate

Another possible side effect of ketosis is increased heart rate. Dehydration and low salt intake cause the heart rate to rise. If it doesn’t normalise, you may need to increase your carbohydrate consumption.

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Summary

Although ketogenic diets are renowned for their extraordinarily rapid effects, they may not always be the best choice. The dietitians at HealthifyMe strongly advise against adopting a ketogenic diet plan and in favour of a much more balanced diet. By doing so, you may ensure a more stable intake of food while also avoiding the ill effects of the keto diet.

 Is it safe to follow the keto diet?

A.The ketogenic diet was designed to give epileptics’ brains a break and switch their bodies’ energy sources from glucose to ketones. Although it is frequently used for weight loss, it has its drawbacks. A very strict diet like keto cannot be maintained for an extended period of time.

 What happens if you cheat on the keto diet?

A.The reduced carbohydrate component of the keto diet results from the body’s requirement to create ketones from fats as a source of energy. Cheating might cause the body to abruptly exit ketosis with no noticeable consequences. It takes time to enter ketosis once more, and the carbs must first be eliminated.

How much protein should I eat on a ketogenic diet?

A. Proteins can account for 15 to 20% of one’s total calories. This will be enough to carry out the body’s functions efficiently, and help build and repair tissues in the body.

How many grams of fat should you eat on a keto diet?

A.The fat percentage in a keto diet is about 75-80% and its amount in grams can be calculated according to one’s daily requirement of calories.

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