Ketogenic Diet For Weight Loss: Beginner's Guide to Keto Diet

Ketogenic diet plans for beginners is a complete guide of what foods to have and what not to have while on a keto. It also includes the health benefits and risks of going on a keto diet. Following a keto diet plan is quite an effective way of weight loss.
Ketogenic Diet For Weight Loss: Beginner's Guide to Keto Diet
Ketogenic Diet For Beginners

Ketogenic diet popularly known as Keto diet has surged popularity in recent years. It is basically a high fat and low carb diet plan that has proven to be quiet effective in shedding some extra pounds in quick time. Burning ketones in place of glucose spur weight loss, lower inflammation, fuels your brain, and boosts energy. Ketogenic diet not only helps in weight loss but has other health benefits too. Following a keto diet chart is not at all a child's play, but with proper guidance following a ketogenic diet can be made simpler. So here we are with our detailed beginner's guide to keto diet.

What is Keto Diet

A ketogenic diet is a low carb and high-fat diet with some portions of protein intake as well. It basically changes the way our body converts food into energy. Consuming a lot of fats and very few carbs puts you in a state of ketosis. Ketosis is basically a metabolic state of the body where the body burns fats instead of carbs for energy. When the body fails to get glucose from the carbs it starts to burn ketones which is an alternative source of energy in the body.

Types of Keto Diet

Very few people are aware of the different types of ketogenic diets one can follow. Depending upon your body type and its requirement you can choose the best type of keto diet for yourself.

 Standard Keto Diet

Standard Keto Diet is basically a very low-carb, moderate-protein and high-fat diet. It contains 75% fat, 20% protein and only 5% carbs on an average. A standard keto diet is the easiest and can be followed by beginners too. 

Cyclical Keto Diet

Cyclical Ketogenic Diet includes periods of high carb diet. Advised to be taken up by people who have been following Keto for quite some time. This includes 5 days of normal Keto Diet and 2 Days of high carb diet.

Targeted Keto Diet

Targeted Keto Diet is mostly followed by athletes or bodybuilders who have a fixed target to be achieved. Targeted Keto diet allows you to add carbs to your diet around workouts.

High Protein Keto Diet

After the standard ketogenic diet, a high protein keto diet is most commonly practised by the people. Quiet similar to the standard keto diet, it requires you to increase the protein intake. The ratio is often 60% fat, 35% protein and 5% carbs.

Health Benefits of Keto Diet

Apart from instant weight loss, a ketogenic diet has many other health benefits as well. Some of the health benefits of the Keto Diet is listed below:

  • Keto Diet helps you lose weight
  • Keto Diet is also helpful for diabetic and pre-diabetic people
  • Keto Diet is helpful to reduce the risk of cancer, heart disease, Alzheimer and another disease
  • It has also been found out that a keto diet can also help in speedy recovery of brain injury

What Foods to Avoid While on a Ketogenic Diet

Internet is full of advice on what to eat while you are following the keto diet, but unfortunately, there is very less information on what to avoid while on a keto. So here we will first be telling you what all to avoid while on a Keto. 

  • High Carb Foods: soda, fruit juice, smoothies, cake, ice-creams, candies and alike
  • Grains and Starches: Rice, Wheat-based product, pasta, cereals, etc.
  • Beans/ Legumes: Peas, Kidney Beans, Chickpea, lentils, etc.
  • Alcohol: All sorts of liquor
  • Low-Fat Products: these are processed and might have a high carb content
  • Rooted Veggies: Potato, carrot, sweet potato, etc.
  • Fruits: All fruits except berries

What Foods to Eat While on a Ketogenic Diet

Now that you know what all you should avoid while on a keto, you certainly must be wondering as to what all can you have while on a keto. So here we go.

  • Meat: All sorts of boiled or baked meat such as chicken, red meat, sausage etc.
  • Fatty Fish: Fishes like salmon, trout, tuna and mackerel
  • Avocados: Whole avocado or freshly made avocado juice
  • Nuts and Superfoods: You can have a wholesome amount of nuts, seeds and superfoods
  • Eggs: You can have an ample amount of egg whites
  • Cheese, White Butter or Peanut Butter: One can have white butter or peanut butter without hesitation while on a ketosis diet
  • Low Fat Oil: Try to replace your normal cooking oil with low-fat oils like olive oils and others
  • Low Carb Veggies: Have an ample amount of leafy vegetables, tomatoes, onions, green veggies, chillies and other
  • Condiments: Indian herbs and spices will add taste to your keto diet without hampering your health. 

A Sample Meal Diet Plan for Keto Beginner

We know diet food can be too boring and monotonous and when on a keto the options become even narrower. So here we are with a sample meal plan for keto beginners that will help them decide what to have on different days of the weak.

Days of the WeekBreakfastLunchEvening SnacksDinner
MondayScrambled eggs/PorridgeGreen salad with avocado, vegan cheese, leafy vegetables and pumpkin seeds.Coconut WaterSteak and eggs with a side salad/Cauliflower Fried Rice
TuesdayOatmeal/Omelette SandwichHam and cheese slices/ Vegan cream and low-carb vegetable soupLow Carb Diet Mixtures in a small portionVegan cauliflower mac and cheese/Whitefish, egg and spinach cooked in coconut oil
WednesdayChia pudding in  full-fat coconut milk topped with sliced almondsTofu, vegetable and coconut curry/Ham and cheese slices with nutsBaked chicken burger/oats biscuitVegan walnut chilli with vegan cheese and sliced avocado/Bun-less burger with bacon, egg and cheese
ThursdayOmelette with avocado, salsa, peppers, onion and spices/ Poha with onion and groundnutsBeef stir-fry cooked in coconut oil with vegetables/Brown Rice Biryani with YoghurtTomato Soup/ Chicken SoupMeatballs, cheddar cheese and vegetables/Eggplant lasagna made with vegan cheese
FridayUpma with green veggies/ A ketogenic milkshakeBurger with salsa, cheese and guacamole/Zucchini noodles with walnut pesto and vegan cheeseSliced cucumber/Fatty meat or fishCauliflower rice stir-fry with tofu/ Whitefish, egg and spinach cooked in coconut oil
SaturdayVegan keto smoothie/Egg, tomato, basil and goat cheese omeletteChicken salad with olive oil and feta cheese/Tofu scramble with vegan cheese and avocadoDried coconut flakes/A low-carb milkshake with almond milkShirataki noodles with mushrooms and vegan Alfredo sauce/Chicken stuffed with pesto and cream cheese, along with vegetables
SundayCornflakes topped with berries and nuts/ Ham and cheese omelette with vegetables.Mutton stir-fry cooked in coconut oil with vegetables/Vegetable salad and sprouts with avocado dressing

Olives stuffed with vegan cheese/Full-fat yoghurt mixed with nut butter and cocoa powder

Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese/ Pork chops with Parmesan cheese, broccoli and salad

Myths About the Keto Diet

There are several myths related to the keto diet, but the truth is that facts are way beyond these myths. So here are a few myths associated with the keto diet.

  • Keto does not suit athletes: The fact is that there are many top-class athletes around the world who follow the most difficult keto to keep themselves fit and healthy. 
  • Keto is dangerous for Diabetes: The reality is that the study that claimed this was conducted on mice and mice are quite different from human beings. A ketogenic diet is actually the most promising diet for people with Type 2 diabetes.
  • Keto makes you feel lethargic: This symptom is actually known as keto flu and generally happens in the initial days of the keto diet.

FAQ About Ketogenic Diet

Q. Can I eat carbs again?

A. Yes, once you have passed through the first stage of ketogenic diet you are free to have carbs on some occasions. But remember to get back to the diet again.

Q. Will I lose muscle as well?

A. No matter what diet you follow, muscle loss will certainly happen. However high intake of proteins and high ketone levels might reduce the risk of muscle loss.

Q. How much protein intake is normal for a ketogenic diet?

A. If you are on a keto diet then the average protein consumption in a day must be around 35%. A very high intake of proteins might spike insulin level and reduce ketones.

Q. My urine smells fruity. Is it a side-effect?

A. Don't be alarmed! This smell that you are getting is due to the excretion of by-products created during ketosis.

Q. Are ketosis and ketoacidosis the same?

A. No. Not at all. Ketosis is often confused with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes.

 So, here is a beginner's complete guide to Ketogenic diet. If you are a beginner to keto then this ketogenic diet plan might be your complete guide to Stay fit! Stay healthy!

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