In this blog we will be discussing about best Keto diet plan for beginners to lose weight fast, what to eat and what not to eat. It is the beginning of any routine that is the hardest phase and most people quit only during these initial times. The most common reason for not following the strict Keto diet plan for weight loss is lack of information about what to eat and what not to eat.
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Coming back to our topic, the main goal is to restrict the carbs intake between 5% to 10%. If you have not gone through the previous blog “Ketogenic Diet: An Introduction”, please read that first so as to have a proper idea.
Here is the list of food items in Keto diet plan for beginners to lose weight fast:
- Vegetables: Green and leafy vegetables should be your pick. Also vegetables that grow below the soil like potatoes are a rich source of carbs and should be avoided. So, choose from vegetables that grow above the soil.
- Proteins: Remember to consume in moderation. Too much of protein is not recommended while on ketogenic diet.
- Fats: Fat is the heart of any ketogenic diet plan. Try supplementing with items rich in PUFA and MUFA like Butter, Olive oil etc.
- Dairy Items: Any dairy item is good. Choose full cream milk over of toned or double toned variants.
- Nuts: Almonds are a great option to that extra crunch in your plate. They also keeps you full for a longer time.
Let’s dive into some depth of these options to have a good understanding of Keto diet plan for beginners to lose weight fast: What to eat and what not to eat.
The importance of fresh and green vegetables has always been emphasized as a part of healthy diet. But here’s a catch, vegetables are also a rich source of carbs and should be consumed carefully while following a ketogenic diet plan.
Vegetables that look like spinach or kale are the one that you will be including in your meals. If you are not much of a fan of these type of vegetables then look for the veggies that grow above the soil. Good examples of these are Broccoli, Cucumber, Turnip, Lettuce, Zucchini.
In general, the sweeter the vegetable the higher will be the sugar content. You have to be watchful with vegetables like potatoes, carrot, onions etc. Of course, you can eat them, but in moderation. Also, it is better to avoid starchy vegetables like sweet potatoes, peas, sweetcorn, beans, legumes etc.
|Vegetables||Serving Size||Total Carbs|
Too much of protein while on a keto diet can ruin the level of ketones and can lead to glucose production. Here’ s the list of protein sources while on a ketogenic diet.
|Source||Calorie||Protein (g)||Fat (g)|
|Chicken Thigh (114gm)||250||17||20|
|Chicken Breast (114gm)||125||26||1|
|Egg (1 large)||70||6||5|
Remember to keep protein consumption in moderation. If you need help, we recommend using this keto calculator.
Fats are the core of any type of ketogenic diet and should be the primary energy source available to body. There are a hundred ways of including fats in your routine diet. Lean towards the food stuff that are good in saturated, monosaturated and polysaturated fats. Avoid trans-fats, as they are harmful for cardiovascular health because they are hydrogenated to improve shelf-life.
Here’s the list of ideal foods that are a good source of fats and oils:
- Coconut Oil
- Coconut Butter
- Egg Yolk
- Fatty Fish
- Animal Fats (Should be non-hydrogenated)
- Avocado Oil
If you prefer frying your food then using oils that have high boiling temperatures like coconut oil to avoid hydrogenation.
Dairy products are commonly consumed in every household and offer several health benefits. But, while you are on keto diet remember to keep a moderation on dairy intake.
Organic dairy products should always be preferred. Also choose full fat products instead of toned or skimmed products.
Below is the list of commonly consumed dairy products while on ketogenic diet.
|Dairy Source||Calories||Fats (g)||Proteins (g)|
|Cottage cheese (28gm)||25||1||4|
|Cream Cheese (28gm)||94||9||2|
|Heavy cream (28gm)||100||12||0|
|Greek yogurt (28gm)||28||1||3|
Remember! Over consumption of dairy products can slow down the rate of weight loss.
Snacking nuts every now and then can completely destroy your ketogenic diet and weight loss goals. Nuts are a good source of fats but they also contains good amount of carbs. Try to stick with nuts that are high on fats and low on carbs like Brazilian nuts.
Below is a list of some commonly eaten nuts on the Keto Diet Plan for beginners..
|Nuts||Calories||Carbs||Fats (g)||Proteins (g)|
|Brazil Nuts (57gm)||373||3||37||8|
Last, but not the least is to take care of your hydration and keep your body properly hydrated. It’s recommended to drink at least 3-4 liters of water daily while on ketogenic diet.
Now, you need to develop the best meal plan to start a Keto diet for beginners and see your unexpected results, whether it’s balancing your body or losing weight.
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