Keto Diet
The keto diet is quickly gaining a lot of popularity. It is an effective way to ensure a healthy lifestyle, but are you thinking of starting a keto diet? Then we have created a list of things that you should know before starting a keto diet. This will help you to achieve the maximum potential of your ketogenic diet plan. We have also crafted some keto diets for beginners that will be your new low-carb diet guide.
Things You Should Know Before Starting A Keto Diet
When we think about the keto diet, what do you understand about it?
The diet is high in fat and moderate in protein, which is low in carbohydrates. This helps your body to move your ketosis that burns fat for fuel. People here reduce their carbohydrates to 50 g per day and focus on adding healthy fats for calories.
How does a keto diet work? When your body has limited carbs, it starts breaking down the fat which is stored in your body into ketones. This becomes your body’s main source of energy.
Various ketogenic diet plans are:
There are many different keto diets; it is not one size fits all. Below are the best ketogenic diet plans:
- Standard keto diet: It includes 70% fats, 20% protein, and 10% carbs.
- Next is the high-protein, keto diet: Here, individual intake is 60% fat, 35% protein, and just 5% carbs.
- Then there is the cyclic keto diet here, and an individual follows a periodic time to take a small portion of carbs.
- The fourth one is the targeted keto diet; here, an individual only takes carbs with a strategic plan, which surrounds their workout routine.
Top keto food list:
There are many keto foods that you can add to your diet, but you need to understand what the allowed foods are and what you need to avoid below. We have listed the keto foods that you can and can’t eat in your ketogenic diet plan.
Some of the major allowed foods are:
- Meat & Poultry like chicken thighs, pork chops, turkey.
- Fish & Seafood like salmon, mackerel, tuna, trout.
- Eggs
- Full-Fat Dairy like cheese, butter, cream, Greek yoghurt, paneer.
- Healthy oils like olive oil, avocado oil, coconut oil.
- Non-Starchy Vegetables like leafy greens, broccoli, zucchini, bell peppers, mushrooms
- Nuts & Seed like pumpkin seed, walnuts, almonds, chia, flax.
- Avocado & Olives.
- Herbs & Spices.
Some of the foods that you need to avoid are:
- Most fruits (exception: small amounts of berries).
- Grains like rice, bread, pasta, cereal.
- Starchy vegetables like potatoes, yams, corn.
- Sugary foods and drinks like soda, sweets, honey, candies.
- Processed foods and “low-fat” products.
Tactfully created keto diet for beginners:
We have created a low-carb diet guide that will give you a simple idea about your ketogenic diet meal plan for your week.
Vegetarian Keto Diet Plan Sample
| Day | Breakfast | Lunch | Dinner | Snacks |
| Monday | Paneer bhurji cooked in ghee with spices | Cauliflower rice pulao with paneer | Palak paneer with cream and spices | Handful of almonds or walnuts |
| Tuesday | Coconut chia pudding with cardamom and saffron | Cabbage & capsicum stir-fry, minty raita | Tofu tikka masala with sautéed spinach | Cucumber & mint chutney |
| Wednesday | Spinach-methi paratha (almond flour) | Cucumber tomato salad, yoghurt dressing | Eggplant curry in coconut milk | Full-fat yoghurt |
| Thursday | Moong dal chilla with avocado salsa | Palak and paneer soup | Vegetable jalfrezi, cauliflower rice | Small bowl mixed berries |
| Friday | Coconut milk smoothie, spinach, flaxseeds, cardamom | Masoor dal with broccoli and ghee | Paneer tikka, sautéed cabbage | Roasted pumpkin seeds |
| Saturday | Cabbage-onion uttapam (coconut flour) | Mixed veg raita | Mushroom & bell pepper stir-fry | Homemade keto dessert |
| Sunday | Omelet with bell peppers, onions, cheese (for ovo-veg) | Keto salad with lettuce, radishes, paneer, olive oil | Cauliflower rice biryani with paneer, Indian spices | Dark chocolate or keto dessert |
Indian Non-Vegetarian Keto Diet Plan Sample
| Day | Breakfast | Lunch | Dinner | Snacks |
| Monday | Bhurji eggs with spinach | Grilled chicken salad | Pan-fried salmon with veggies | Cheese, mixed nuts |
| Tuesday | Omelette with bell peppers | Tandoori chicken thighs | Baked fish with broccoli | Greek yoghurt |
| Wednesday | Keto smoothie with coconut milk and nuts | Keto butter chicken | Grilled shrimp with sautéed greens | Greek yoghurt |
| Thursday | Boiled eggs | Lamb kebabs with raita | Stir-fried chicken with veggies | Avocado |
| Friday | Bhurji eggs with spinach | Chicken tikka masala | Grilled trout | Olives |
| Saturday | Mushroom and cheese omelette | Tandoori lamb chops | Baked fish with asparagus | Mixed nuts |
| Sunday | Keto smoothie and flaxseed | Butter chicken thighs | Grilled mutton, cauliflower mash | Cheese, mixed nuts |
Keto weight loss tips that will definitely work are:
- Ensure you track your carb intake; reduce it to 20 to 50 g of carbs per day.
- Go for foods that have high fat, such as fatty fish, avocados, nuts, cheese, etc.
- Ensure that you are taking proteins in a moderate amount, which is 60-90 g daily for most adults.
- Another thing you can do to increase the benefit of your keto diet is combine it with intermittent fasting, as this will be more effective at burning fat.
- Ensure you are also tracking your progress.
- In every ketogenic diet plan, you must stay hydrated by drinking plenty of water. These are some of the major keto weight loss tips that you can follow to achieve the best results.
In every keto diet for beginners, one must follow the below to ensure the best result:
- Avoiding eating fat causes low and slow progress and eating too much.
- Too much protein can result in slower ketosis.
- Do not be discouraged if your weight loss is not happening at a quick speed.
- Not eating fibre-rich veggies can cause constipation.
Tracking your food routine and progress can also help to avoid low motivation.
