Keto Diet Plan For Beginners
Keto Diet Plan For Beginners. We all run from plans, and who plans their meals anyway? Most online sources will tell you to ditch planning how you eat and what you eat. Somehow, I am also itching to give you the same advice.
However, research has shown that meal planning is linked to better “food variety, diet quality and body weight status”. Basically, if you want to get the most out of your food, plan how you eat them.
And as miraculous and beneficial as ketogenic diets are, you should plan how you eat them to get the best out of them.
What is a keto-diet and why is it good for you?
A keto or ketogenic diet is a meal plan involving plenty of fats, high-to-moderate amounts of proteins, and little carbs/carbohydrates. That is all there is to it.
When you reduce your carbohydrate intake, the body focuses on the fat stores you have to synthesize and burn energy. This condition is called ketosis.
In ketosis, the body heavily depends on fat stores to fuel itself. By breaking down fat to release energy, fat stores in the body are rapidly depleted, resulting in weight loss. According to Marcelo Campos, MD, from Harvard Medical School, ketosis begins to kick in between two to four days and when you eat fewer than 20 to 50 grams of carbohydrates per day.
Besides this, low-carb diet work efficiently in other ways. Scientists have further linked the effectiveness of low-carb diets to an initial suppression of appetite. In another study, low-carb diets were given to participants for two weeks following seven days of normal treatment. At the end of the study, the participants had improved blood glucose profiles, better insulin sensitivities, and reduced fat levels, most likely due to a suppression of appetite and over-indulgence.
Health benefits of keto diets
In 1923, Russel Wilder developed the keto diet for the treatment of epilepsy in children. Medical experts had initially found a relationship between sugar levels and the occurrence of seizures. They proposed fasting as a method of treating epilepsy.
Interestingly, researchers further found out that ketone bodies—produced during fasting, when carb intake is low—were responsible for the beneficial effect. More interestingly, they also noticed an intake of fats had the same outcome: a surge in the body’s ketone compounds.
Thus, began the inquiry. Following a series of studies, Russell Wilder and many other prominent medical researchers concluded that an intake of fat is beneficial in treating epilepsy. Russell Wilder referred to this “medical diet” as the ketogenic diet.
But I am not here to tell you about epilepsy.
Ketogenic diets help improve glucose control and have been shown to be highly effective in treating diabetes while improving insulin resistance.
In a highly important obesity study that compared the effectiveness of low-fat diets with keto diets, keto diets significantly helped the participants “achieve a greater weight loss than those assigned to a [low-fat diet] in the long-term”.
Components of a keto diet
Here is an established proportion: “The dietary macronutrients are divided into approximately 55% to 60% fat, 30% to 35% protein and 5% to 10% carbohydrates”.
Keto diets have very low carb/sugar content, which means a reduced number of whole grains, bread, donuts, rice, pasta, soda drinks and other refined juices, potatoes, legumes such as beans, chocolate, and candy, sweets, and cakes.
Fruits? Yes, fruits are permissible, but not every time. Treat them like a treat (no pun intended) or a snack; a sort of once-in-a-day or once-in-two-days snack.
So, what do you eat? Keto meals should contain meat, eggs, green and leafy vegetables (especially those that grow above the ground), seafood and fish, nuts, plenty of fats and oils, and plenty of water.
However, a number of factors affect exactly how much of each class or type of food should go into an individual’s keto diets. These factors include weight, body fat, height, age, and activity level. Here is an easy-to-use keto diet macro calculator.
Keto shopping for the plan
Vegetables that grow above the ground such as spinach, bok choi, celery, cucumber, eggplant, lettuce, cabbage, cauliflower, tomatoes, and asparagus, tend to have a reduced number of carbs. But you have to be careful when eating them; it is easy for the amount of carbs to sum up
You want to eat eggs. A good number of it. There is no limit to the number of eggs you can eat in a day. In fact, in a study, high egg consumption had no negative effect on the cardiovascular health of the participants, who also happened to have type 2 diabetes. Instead, they reported higher satisfaction, which is good, as it reduced cravings. Moreover, it doesn’t matter how you present your eggs: fried, omelets, or boiled.
Fish and seafood
Seafood is a crucial aspect of keto diets. Fish contain high levels of polyunsaturated fatty acids, important minerals like iodine, lots of important vitamins like Vitamins E, D, and A, low cholesterol content, and plenty of easily digestible proteins. Regular intake of fish has been linked to a lower risk of developing cardiovascular diseases, type 2 diabetes, a few cancers, dementia, and better brain development in children. Examples of seafood to eat include mackerels, sardines, salmon, crabs, shrimp, tuna, octopus, oysters, crabs, lobster, cod, mussels, scallops, and herring.
Fats and oils
In a bid to reduce the annual number of deaths linked to heart and coronary diseases, some governments introduced national dietary guidelines stressing a reduction in fat and oil intake.
However, recent studies have shown that there is no evidence for such recommendations. Strictly reducing the amount of fat that you eat, as is the tradition, might not be the proper thing to do. In a review, low-fat diets were seen to be a causative factor in obesity. Fats and oils are beneficial after all. Little wonder, countries like the U.S. are recommending eating more fats and oils in light of new evidence.
So, you should add varieties of oils including corn oil, soybean oil, canola oil, sunflower oil, cottonseed oil, and olive oil. Equally, you should add plenty of butter to your foods.
Unprocessed meats are the best for low-carb diets. You can go with red meat (e.g. beef) or white meat (e.g. chicken). They provide an adequate source of protein and fats. Processed meats should be a second option; there is evidence that grass-fed, organic meat is healthier.
Here is a more detailed list of what you should aim to buy for an adequate keto meal plan.
Planning your keto meal
Contrary to a widely-held belief, planning a 14-day or so keto meal diet is not difficult—and it can be done entirely by yourself. All you need is a bit of creativity when you have all—or most—of the items in the list mentioned above.
By following the simple composition of “55% to 60% fat, 30% to 35% protein and 5% to 10% carbohydrates”, you won’t run into any problem creating your own keto diet.
Let’s see how to work out a 7-day keto diet plan and you can build yours from there.
Breakfast: Chocolate Pancakes with Blueberry Butter
Lunch: Tuna salad with celery and tomato, and greens, eaten with mayonnaise and lemon juice
Dinner: Taco pie
Breakfast: Scrambled egg lettuce wrap
Lunch: Chicken Salad with cheese
Lunch: Creamy mushroom chicken
Breakfast: Chocolate Chia Seed Pudding
Lunch: Keto no-noodle chicken soup
Lunch: Chicken Caesar salad
Dinner: Curried coconut chicken
Breakfast: Mushroom omelet
Breakfast: Some keto pancakes
Dinner: Coconut-Lime Skirt Steak
Making your own keto diet plan is easy. Make sure that you follow the list and the macronutrient recommendation.
Supplements for keto diets
It is best advised to get all the nutrients you want from food. However, supplements are a good way to boost your nutrition needs, seeing that you are cutting away a few types of foods—for good. Some of them also help to aid digestion.