Dieting is a huge part of a healthy lifestyle, and healthcare experts around the world have found a huge number of diets that can help the follower in various fitness goals, including fat loss, muscle gain, weight gain, Etc.
There is a huge misconception that dieting is a 21st-century Term. You might be surprised to know that health experts around the world have been using diet as a home remedy to get rid of several health diseases as well.
Let’s not go deep into the history of diet and stick to our topic of the day. We are here to discuss keto diet plans for beginners. In recent years ketogenic diets have gained more popularity than any other type.
Several key features of the ketogenic diet have been making it more attractive than any other diet in the world. First of all, people who speak the ketogenic diet, their body will start using stored fat as a source of energy rather than carbohydrates.
That benefit alone can help you start losing weight like no other diet. It is also becoming one of the key features more beginners are attracted to ketogenic diets.
How to Create a Custom Keto Diet Plan for Beginners?
Before we start the discussion of the keto diet for beginners, let us remind you that diet is a highly dynamic subject that is based on several combinations and permutations.
If a diet is successfully working on your friend, it doesn’t mean that it is going to work on you as well, regardless of your same fitness goal.
There are several things you have to keep in mind before you create your custom diet for beginners or You follow someone else’s diet.
Your Fitness Goal
Your fitness goal is always going to influence your keto diet plan. You will have first to decide what you want to achieve with the help of a keto diet plan. Usually, people have one out of 3 goals in their minds.
- Weight loss
- Weight Gain/Muscle Gain
Everywhere in this world, who wants to follow a diet plan, will have one of the above-given goals in mind.
Magic of Calories
Some people are going to use a keto diet plan to lose extra body weight or come out of obesity. Some people are going to use it for weight gain or muscle gain purposes.
At the same time, some people are going to use the same diet plan for maintenance or receive health benefits.
- If you are among those people who want to lose body weight, then you have to focus on creating a custom calorie-deficit ketogenic diet.
- If you want to use a keto diet plan for weight gain or muscle gain purposes, then you will have to stay in calorie surplus mode.
- Lastly, people who want to get medical benefits from any diet will have to focus on maintaining their body weight.
A calorie surplus diet is a diet where a person eats more calories than is required in a day. Similarly, a calorie-deficit diet is a diet where a person eats fewer calories than she requires in a day.
Health and fitness experts find the ideal maintenance calories for a person with a try-and-test method. They will try to get in numbers where a person won’t increase or decrease their body weight. That point is the maintenance point.
If a person is eating fewer calories as compared to maintenance level, the diet will be a calorie deficit diet, and the person will start losing body weight.
Similarly, if a person is waiting for more calories as compared to maintenance levels, that will be known as a calorie surplus diet, and the person will start increasing their body weight.
Food Items Allowed in the Keto Diet Plan for Beginners
The Keto diet plan probably would be the only diet plan in the world that focuses on consuming more fat than carbohydrates.
Regular diet plans focus on consuming more protein or carbohydrates, but keto diets focus on consuming more fat, so your body will reach the ketosis phase, where ketones will help your body lose extra body fat that you have been carrying.
During the ketosis stage, the body will start using stored fat as an energy source rather than using carbohydrates. We limit the carbohydrates through the diet so that the body will reach the ketosis stage.
Keto Diet Macronutrient Ratio
- 5% to 7% carbohydrates
- 20% to 25% protein
- 75% to 65% of fats
Health experts suggest every follower of the keto diet maintain the above-given ratios. This person will have to consume as little as carbohydrates to reach the ketosis stage, where her body will start using the fat as a regular energy source.
You can use the below-given list of food items to Create your custom keto diet for beginners or advanced.
- Chicken, Baked, Fish, Lamb, Burgers, Tofu, and Turkey a protein sources.
- Cream, Cheese, Butter, Yogurt, and Sour Cream as dairy products.
- Celery, cabbage, eggplant, broccoli, bell Peppers, radishes, spinach, cauliflower, green beans, and asparagus as veggies.
- Strawberries, apricot, coconut, avocado, limes, blackberries, raspberries, tomatoes, watermelon, and lime fruit.
- Macadamia walnuts, Flaxseed, Pecans, Almonds, Peanuts, Pistachios, Chia seeds, Sunflower seeds, and Hazelnuts as nuts.
It is just a small list of food items that can help you kick-start your custom keto diet for beginners. Rather than focusing on the food items, we highly recommend everyone follow the micronutrient ratio we have mentioned in the above-given section.
Food Items are Restricted in the Keto Diet Plan
There is no restriction on food items when it comes to ketogenic diets. You can eat any food item you want, but you have to make sure that at the end of the day, you are maintaining those numbers, or you will be out of your ketogenic phase.
You should not be focusing on food items that you are not allowed to eat in the keto diet. You should only focus on maintaining those ratios, and eventually, you will reach the ketosis stage, where the body will start using fat as an energy source.
Health and fitness experts in the world do not recommend anyone to eat food items like bananas, potato chips, spread the cells, starchy pieces, honey-baked ham, or any other food item which is high in carbohydrates.
The world is full of food items with high carbohydrates and fats. You should try to focus on eating more fat and protein items rather than carbohydrates.
Sample Keto Diet Meal Plan for Beginners
Before we wrap our session up, let’s take a quick look at the sample keto diet meal plan for beginners. It is just a sample meal plan, and you should not be creating your whole diet according to that.
There will be a huge difference in the portion size of each meal as each person has their maintenance level and fitness goals. People with a high maintenance level of calories, along with weight gain goals, should eat more than the required calories.
- Breakfast: 2 slices of cooked bacon, 2 large eggs, and one avocado.
- Snack: one Stalk of celery and 2 spoons of almond butter.
- Launch: 2 cups of salad greens, 4 ounces of grilled chicken breast, 2 tablespoons of olive oil, and one tablespoon of vinegar.
- Snake: one ounce of dark chocolate along with one tablespoon of coconut butter.
- Dinner: 6 ounces of baked or grilled salmon along with 5 asparagus Spears
The approximate calorie count of the whole day is going to be around 1850 calories, Which will include 108 grams of protein along with 56 grams of carbohydrates and 136 grams of fat.
If you believe you are consuming more carbohydrates than your original goal, you can always switch food items that you do not like or contain more carbohydrates than your goal.
There are tons of different keto recipes available on the Internet, which you can learn on your own. We highly recommend you create a versatile diet with fruits and vegetables to get all the micro and macronutrients required for a healthy body.
You should not be sticking to just one recipe or sample meal plan. You should always try to add different ingredients and food items to your diet
Can I use a keto diet plan for beginners for weight loss?
Yes, you can use the keto diet plan for beginners for any weight loss goal. You just have to make sure that you are consuming in a calorie-deficit manner to lose more and more body weight regularly.