Because of all the advantages it has, many people follow the low-carb, high-fat ketogenic diet. But have you heard of the keto diet for beginners?
Are you considering trying the keto diet? It is one of the diets that focuses on lowering carbohydrates and replacing them with healthy fats. This helps to burn extra fat and give you more energy. Are you interested in learning more about the keto diet for beginners? Read on to give you more details on this topic:
Keto diet for beginners
The keto diet is a diet that is high in fat, approximately 80% of daily calories, very low in carbohydrates , meaning less than 5% of calories, and moderate in protein, with about 15% - 2% of calories.
The most important part of this system is the state of ketosis, which helps to produce glucose when the body breaks down carbohydrates, thus giving the body more energy.
Keto diet plan for beginners
We will give you a one-week meal plan to get you started on the keto diet. Find out more about the beginner's keto diet plan:
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Today
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the breakfast
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the lunch
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the Dinner
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First day
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Sugar free greek yogurt, full fat yogurt with peanut butter, cocoa powder and berries.
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Avocado and shrimp salad
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Fish cooked in olive oil with cabbage and toasted pine nuts
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the second day
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Cream Cheese Pancakes With Blueberries And Grilled Mushrooms
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Some types of nuts, celery sticks and avocado dressing
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Macaroni with yellow squash
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the third day
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An omelette with avocado, salsa, peppers, onions, and some seasoning
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Ground beef tacos with bell pepper slices
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Salmon cooked in butter with asparagus
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the fourth day
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Vegetable pancakes, eggs and tomatoes
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Low-carb sesame chicken and broccoli
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Chicken stuffed with basil sauce, cream cheese, and grilled zucchini
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The fifth day
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Chia milk topped with coconut and blackberries
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Zucchini and beet salad
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Cheese tacos with salsa
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the sixth day
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Fried eggs with mushrooms
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Chicken salad with olive oil, feta cheese and olives, and a side salad
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Cauliflower stuffed with mixed vegetables
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the seventh day
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Eggs with sliced tomato, basil, and spinach omelette
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Almond milk, peanut butter, spinach, cocoa powder, milk and strawberry slices
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Beef chops with parmesan cheese, broccoli, and side salad
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Benefits of the keto diet for beginners
Discover with us the top advantages of the ketogenic diet for beginners:
1. Lose weight
Due to the improvement of satiety and the fact that it contains low-carbohydrate foods, the keto diet is one of the effective systems that aid in weight loss. As a result, it aids in weight loss more than the low-fat diet.
2. Good for diabetics
The keto diet is advised for type 2 diabetics or people with prediabetes because it aids in losing extra body fat, which lowers blood sugar and vastly improves insulin sensitivity by 75%.
3. Other benefits
They include:
- Reducing seizures.
- Improve memory and cognition.
- Treatment of mental disorders.
- treating Alzheimer's disease's signs and symptoms.
- Reducing the risk of obesity.
- lowering the risk of some cancers.
Damage to the keto diet for beginners
Learn about the negative effects of the keto diet for beginners in the paragraph that follows:
1. Common damages
They include:
- Keto flu.
- Constipation.
- diarrhea.
- vomiting.
- Nausea.
- dizziness;
- stomach pain.
- Weak energy.
- Impaired mental function.
- Increased hunger.
- Sleep problems.
- Increased risk of heart disease.
- Feeling of discomfort in the digestive system.
- Decreased exercise performance .
- Changing the balance of water and minerals in the body.
- lower bone mass and higher risk of bone fractures
- due to nutrient deficiency, negatively impacting gut health.
- increased risk of having unhealthy cholesterol levels.
2. The keto diet's long-term harm
It is as follows:
- Low protein in the blood.
- Accumulation of excess fat in the liver.
- Presence of kidney stones.
- Micronutrient deficiency.
- risk of diabetic ketoacidosis increasing.
Keto diet tips for beginners
The tips include the following:
1. Foods to avoid
During the keto diet, you should limit sugary foods, grains, starches, fruits , legumes, and root vegetables, as all of these foods are high in carbohydrates.
2. Foods to eat
It is preferable to replace the previous foods with meat, fatty fish, eggs, butter, nuts, and healthy oils, as these foods are rich in healthy fats and do not contain many carbohydrates.
It is also possible to eat non-starchy vegetables, such as: broccoli, cauliflower, peppers, and green beans, as they are all vegetables suitable for the ketogenic diet.
3. Consult a doctor
Before beginning the keto diet, it is advised to speak with a doctor to determine whether the plan is right for the individual. Since some people have dietary restrictions, such as food allergies or vegetarianism, it may be possible to find substitutes or a diet that works for them.