Free Keto Diet Plan For Beginners
- 5 minute read
Jump start your new years weight loss resolution for 2021 with this keto diet plan for beginners for free.
We all make promises to ourselves to start eating right, get more sleep, exercise regularly, and strive to be healthier.
As many New Years dieters learn, though, a major lifestyle change is neither quick nor easy.
It requires dedication, discipline, and a weight loss plan thats right for your body, your schedule, and your wallet.
Luckily, theres a diet that will do all this and more, improving your energy levels and your overall health: the keto diet.
Youve surely heard of the keto diet.
Keto dieting became all the rage back in 2018, and became the subject of a number of best-selling books, dozens and dozens of blog posts, and weight loss forums across the world.
Its remained a popular diet ever since, seeming only to grow in popularity and recognition as time has gone on.
Theres one simple reason for that: the keto diet just works, and it doesnt just serve to help you lose weight.
Its a lifestyle that will improve your heart health, get your cholesterol in check, and give you more energy than you would have thought possible.
Thankfully, building a keto diet plan is actually pretty simple, and doesnt require time-consuming or difficult recipes.
In fact, you can get your 2020 keto diet plan right here at Keto Diet Rule, and best of all, its completely free.
Here are the keto diet tips you need to get started.
Medication And The Ketogenic Diet
Some medications cause weight gain or block weight loss. These drugs include:
Estrogen and birth control pills
Fat Storing Hormone
High blood pressure medication
If you are not losing weight and are taking any of the medications above, consult with your doctor to find an alternative solution, including natural remedies.
On Keto 8 Signs The High
In addition, there are medical conditions that should make you think twice about starting keto or at least talk to your doctor before trying it out. Those include people on insulin, as well as those on oral and noninsulin injectable medications for high blood sugar or high blood pressure, says Hultin. Even struggling with GI issues may be a barrier to starting. One of the side effects of a ketogenic diet is constipation, so if thats a struggle, theres serious reason not to go on this relatively low-fiber diet, says Hultin. Last consideration: If existing personal dietary restrictions require you to avoid foods like soy, eggs, nuts, dairy, or seafood, a ketogenic diet may be too limiting for you. Coming from a place of elimination in an already restrictive diet can make it incredibly tough to follow, she says.
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For People With Type 1 Diabetes
If you have type 1, the strongest evidence suggests that carb counting is the best way to manage your blood sugar levels. This means matching how much insulin you take to the amount of carbs in your meal, snack or drink.
There is no strong evidence that following a low-carb diet is safe or beneficial, which is why we dont recommend this diet for people with type 1 diabetes.
It is really important that you speak to your healthcare team for support to manage your insulin if youre considering a low-carb diet.
For Fat Loss And Overall Health: Standard Ketogenic Diet
The standard ketogenic diet is the most common approach to keto, and the most highly recommended method for beginners. Those who follow SKD are typically looking to achieve weight loss or fat loss. You might also be looking to improve certain symptoms related to depression and mental health, inflammation, and cholesterol levels.
The basic rules for SKD are:
- Limit your carb intake to 20-50 grams of net carbs per day
- Consume moderate amounts of protein
- Consume high amounts of fat
An intake of 30 grams of net carbohydrates or less will typically induce ketosis.
Sample Keto Meal Plan
- Breakfast: 4 eggs, 1/2 avocado, 1 to 2 Tbsp olive oil
- Lunch: 4 oz baked salmon with 1 Tbsp olive oil, 1/2 bunch asparagus with 1 to 2 Tbsp butter
- Dinner: Rib-eye steak, 2 cups spinach with coconut oil, 2 oz macadamia nuts
Most men consume nearly half of their calories from carbs, according to the Centers for Disease Control and Prevention. And thats not a bad thing its actually within the range of what the Dietary Guidelines for Americans recommend for optimal health. So, it goes without saying that cutting your intake to less than 10 percent will be a challenge, and may pose some risks.
What Makes The Best Keto Meal Plan
The best easy keto meal plan has a few special qualities:
- Incorporates delicious, family-friendly recipes
- Uses easy-to-find, clean keto ingredients
- Makes space in the schedule for leftovers, so you waste less food
- Utilizes light meal prep for lunch a few times but not for every meal
- Flexible to lifestyle and schedule changes
- Easy to use and adjust
- Helps count macros more easily
Good news: The free keto meal plan below is one of the best easy keto meal plan options you can use to get started it checks all the boxes above! It will help you stay on track without taking too much time from your busy schedule.
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Which Version Of Keto Should You Follow
Why do you want to start a ketogenic diet and follow a keto meal plan? Do you want to finally lose the stubborn excess body weight youve been lugging around? Are you looking for better mental clarity and more energy? Or will you be using a ketogenic diet for more specific health benefits, such as lowering your blood sugar, blood pressure, or decreasing your risk of type 2 diabetes?
What Is An Example Of A Day Of Ketogenic Diet Eating Look Like
The simplest way for me to explain this is to think Protein, Healthy Fats and limited vegetables. Vegetables have carbohydrates. You can definitely have them but they will consume most of the grams in your macronutrient numbers. In fact, vegetables and seasonings will consume most of your carbs. Its amazing the number of carbs and sugar you will find in the simplest of seasonings you normally consume.
Heres what a typical day looks like for me. Im not going to give amounts or macronutrients because I dont want you to get caught up in that. Ive made so many mistakes in the beginning by worrying about every little number that it was way too stressful.
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You Could Gain The Weight Back
You’ll likely lose weight on the keto diet, but the weight can pile back on just as quickly if you start eating carbs again. One reason that low-carb or keto dieters lose weight so fast is because they’re shedding lots of water weight . When you start eating carbs again, those water weight pounds can creep back up. And for most people, it’s not realistic to do keto forever since it’s so restrictive. But don’t fear, we’ve put together a guide for transitioning from a keto diet to a healthy diet without gaining all of the weight back.
- Jaime Milan, reviewed by Lisa Valente M.S., RD
Free 28 Day Keto Challenge
Are you curious about Keto but dont know if you want to make a long-term commitment to it? I completely understand that! Honestly, when I first started, I didnt think it would be a long-term commitment either!If you want to start experiencing the benefits of Keto , then you can use this free Keto meal plan as a 28 day Keto challenge.
Thats right you dont have to commit to this for longer than 28 days! Grab a friend, family member, or do it solo! All you need is a commitment to eat keto for 28 days.
And Im sure that after 28 days, youll understand why people cannot stop talking about how great they feel following a Keto diet.
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Keto Diet Rules: How To Start Keto
If you want to start a keto diet or low carb diet plan, it can be intimidating. I get it! Ive been doing this for almost a decade , but it wasnt always easy. We all have to start somewhere. Just start you got this!
Whether youre looking for how to start a keto diet or a low carb diet, there are lots of similarities. Lets make it as easy as possible
Troubleshooting For Step : Hidden Carbs And Keto
When you start restricting carbs, youll notice that so many of your favorite foods come with added sugars and carbs. These foods can quickly kick you out of ketosis and turn your keto diet into a lackluster low carb diet.
To ensure that you are keeping your carbs as low as possible, use these strategies:
- Read labels carefully. Anything that comes in a package may be filled with hidden carbs. Make sure the ingredients label doesnt have any ingredients like maltodextrin, dextrose, sugar, cane syrup, starch, etc. because these ingredients can increase blood sugar levels and impair ketone production.
- Use keto friendly sweeteners and flours. Sugar and flour are hard to eliminate for the diet completely, but it is possible if you know what to replace them with. For more info on keto-friendly sweeteners that you can use, check out our guide to sweeteners. And if you are looking for keto-friendly baking ingredients, read through our guide to keto flours.
- Eat keto versions of your favorite carb-rich foods. Just because you are eating keto foods doesnt mean you have to cut out pizza, pasta, desserts, and sweets. All you have to do is make sure they are keto-friendly. Check out these recipe round-ups for some delicious keto-friendly versions of foods that are usually loaded with carbs:
- The 10 Best Keto Pizza Recipes
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Ketogenic Diet Meal Plan
Switching over to a ketogenic diet can seem overwhelming, but it doesnt have to be difficult.
Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks.
In order to reach and remain in a state of ketosis, carbs must be restricted.
While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a much higher carb intake.
Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.
This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.
How Do You Start A Keto Diet
To start the keto diet, you may have to toss a few things out of your pantry and add certain high-fat food sources to include in your daily meals.
Talk to your doctor or a nutritionist about what will work best for you. This is especially important if you have other dietary restrictions, such as being a vegan, vegetarian, or having certain food allergies. Experts can help you find alternatives or substitutes and come up with a meal plan that best suits your needs.
Before you start changing your meals, here are some questions you should consider or ask your doctor:
- Will the keto diet help manage certain health conditions?
- Do you need to lose weight?
- What are some of the side effects?
- Should you take or continue vitamins or supplements during the diet?
- How long should you stay on the keto diet?
- Should you exercise? If so, how much?
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Low Carb & Keto Diet Grocery List
The list above should give you an idea of the best and worst foods for a low carb diet. But if youre starting out, its a good idea to know exactly what is included:
- Start with the complete low carb & keto food list it has over 230 foods on it! It includes all the keto diet basics that you can and cant eat, including carb counts. If you prefer to start with a shorter, less overwheming list, grab the keto grocery list for 1-2 trips to the store.
- Buy keto ingredients here, including sweeteners, flours, syrups, baking mixes, and more.
For Bodybuilders Or Athletes: Cyclical Ketogenic Diet
The cyclical ketogenic diet involves alternating days of strict keto and high-carb consumption. For example, a week on CKD would involve eating 20-50 grams of carbs for five consecutive days, then eating a high-carb diet for two days.
Take the keto quiz
Athletes who follow a high-intensity, high-volume training schedule would be best suited for this approach. The goal of CKD is to completely deplete muscle glycogen between the carb loads while the TKD has a goal of maintaining muscle glycogen at a moderate level.
To follow the SKD, try this schedule:
- For five days: Consume 20-50 grams of carbs per day
- For two days: Consume over 100 grams of carbs per day
- Following your two days of carb loading, return to restricting carbs to 20-50 grams
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Easy Steps For Starting A Keto Diet
The main point to remember when starting a keto diet is this:
RULE #1: Restrict Carbohydrates. This is the most crucial part! Restrict to less than 20g or 25g net carbs per day for a keto diet plan .For a low carb diet, aim for under 50g net carbs per day. Some variations limit to somewhere between 50-100g per day, particularly if you are more active.
Stay below your carb limit and youre most of the way there! But to ensure your success, here are some additional tips for getting started on a keto diet and the same applies for a low carb diet as well:
What Is Ketosis And What Is The Ketogenic Diet
We already have a much more comprehensive article on all the basics of the ketogenic diet here. So, if youre new to the concept of ketosis and the keto diet, please read that first.
Basically, when we eat lots of carbohydrates, most of it will be turned into glucose and our bodies will use that glucose for energy. The excess glucose will get stored as glycogen and as fat . However, our cells can also use fat for energy instead of glucose. And if youre interested in losing weight, then youll want to know how to get your body to burn up fat and avoid storing fat. Thats where the ketogenic diet comes in.
Again, this is a really brief and simplified explanation of ketosis and the ketogenic diet as this article focuses on beginning a ketogenic diet. Please read the article I linked to above for more general information about keto. If you are still longing for more, listen to our podcast with Lisa MarcAurele on simplifying keto.
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Keto Recipes For The Foods You Love
Do you like buttery, chocolatey brownies? How about pizza? You dont have to sacrifice these treats on the Healthy Ketosis diet, if you tweak the recipes.With a little work, you can convert your favorites treats to a low carb keto version. Try replacing wheat flour with almond or coconut flour. Almond flour is great for everything from pancakes to piecrusts. Replace sugar, honey or other sweeteners with xylitol, stevia or monk fruit sweetener. Just wait till you check out my pizza recipe using cauliflower in the crust.And my favorite, making mashed cauliflower to replace mashed potatoes! We have plenty of recipes to help you substitute the foods you love with keto-friendly versions
The Best Keto Meal Plan For Week 1
So many of you asked for a starting keto meal plan, that I just created one packed with keto diet recipes and easy keto meals for you to start off with.
I’ve put together a very affordable keto meal plan to help you keep on your way to ketosis. You’ll find keto dinner ideas Instantly Download and print this 1-week Meal plan to make cooking fast, easy, flexible, and delicious!
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Week 4 Free Keto Meal Plan
You have 1 week left of your free Keto meal plan! Have you found a few new Keto recipes that you love? Are there any that are in your regular recipe rotation?
I completely understand that the first weeks can be difficult trying to figure out what to eat and what to avoid. However, by now you should have a pretty good idea about what you can eat every day.So, with that in mind, your goal for this week is to have fun with your free Keto meal plan! Get creative and try to make your own recipes or tweak any of our recipes to suit your own preferences.
I want you to have fun this week and to enjoy each meal. Maybe even try to cook a Keto dessert this week? Life can be boring, but your food shouldnt be.
Now finish this week strong!
Myth #1our Brains Need More Carbohydrates Than Are Provided On This Diet
This myth is based on the idea that your brain can only run on glucose. Actually, when your body depletes its glucose stores it will begin to run on ketones, which is much healthier for the brain than burning carbs. In fact, there are some brain disorders like Alzheimers disease that are improved by a ketogenic diet.
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