Keto Diet Plan: How to Get Started
What is the Keto Diet?
The keto diet, short for ketogenic diet, focuses on eating extremely low-carbs, low proteins, and high-fat foods. Ketones are tiny molecules made when the body doesn’t have enough carbs to use for energy. Ketones are produced from fat, stored in the liver, and they are used as fuel throughout your body. Put simply, a ketogenic diet allows your body to run on energy from fat instead of carbs or sugar. This diet has been proven to support weight loss, increase health and performance, and help keep you more alert and focused.
Keto Diet Benefits
The keto diet was originally designed over 100 years ago to help people who suffer from seizure disorders and may have benefits to help fight diabetes, cancer, heart disease, and can even aid in brain injury recovery. A few special groups of people should seek advice from their doctor before starting a ketogenic diet – those that take medication for diabetes or high blood pressure, or if you are breastfeeding.
Keto Diet Plan: what do you eat and drink?
Think about foods that contain a whole lot of fat, less protein, and a lot fewer carbs. Aim to consume only around 20-50 grams of carbs each day. Eating fewer carbs can be achieved through foods like fish and seafood, grass-fed beef, chicken, natural fat butter and oils, eggs, and cheese.
Another great option is vegetables that grow above ground – these are low in carbs and full of nutrients and vitamins. Avocados are a popular food for the ketogenic diet. Avoid foods that contain sugar and starch, which includes fruit, bread, pasta, potatoes, rice, and pretty much anything else that’s processed and found in a box or bag. Sounds easier said than done! Here are a few meal ideas!
Keto Diet Menu
Keto Breakfast Ideas
- Bell pepper stuffed with eggs and cheese
- Bacon and egg “sandwich”, without the bread…just put a fried egg in between some bacon and enjoy!
- Cauliflower or zucchini fritters – pack these full with bacon, sausage, or smoked salmon for a delicious and filling meal
Keto Lunch Ideas
- Egg salad - add salt, pepper, and use avocado instead of mayo
- Bunless Burger – grass-fed beef, add cheese, mushrooms, avocado on top of greens
- Taco Lettuce Wrap – grass fed ground beef, tomatoes, cheese, avocado
Keto Dinner Ideas
- Baked Salmon – season with herbs and spices, served with roasted broccoli and cauliflower
- Grilled Chicken - season with herbs and spices, served with sautéed spinach and brussels sprouts
- Steak – grass-fed steak, serve with fajita-style grilled peppers and mushrooms
Don’t forget about hydration! Drink water and then drink more water. If you want flavored water – try adding essential oils like lemon or lime! You can also have coffee, unsweetened tea, and even red wine! Stay away from beer, soda, sweetened teas or fruit juice.
Keto Diet Results: what to expect?
Some people refer to the body adapting to this new diet as the “keto flu”. You may experience poor energy and poor mental function, increased hunger, sleep issues, decreased exercise performance, nausea or digestive trouble, but it will only last a few days. You could try switching to lower carb meals a few weeks before you start a keto diet, to minimize the effects of the “keto flu”.
A ketogenic diet can be great for anyone who is overweight, diabetic, or looking to speed up metabolic health. It’s not a great diet choice for experienced athletes or anyone looking to add additional muscle or weight. If you are going to try it out, make sure you are consistent, stick with it, and enjoy the powerful health and weight loss benefits of a keto diet!