Best keto diet plan for beginners

In case you’ve somehow missed it, the keto diet is the latest fad taking over the weight loss world. Followers (including Kourtney Kardashian and Halle Berry) claim the high-fat, low-carb eating plan has helped them shed pounds almost immediately — all while chowing down on bacon and cheese.

If your friends have gone #keto and you’re curious about what that exactly entails, the basic premise is fairly simple

The ketogenic diet (or keto diet) has become one of the hottest trends due to all the new research showing how beneficial a low carb diet can be to your health.

It requires you to cut out a large portion of carbohydrates in your diet and replace it with healthy fats.

When you restrict carbs from your diet, you re-adjust your body to run off dietary and body fat as its main source of energy.

Adopting a low carb, high fat diet has been shown to provide several health benefits like reduced inflammation, improved brain function and rapid weight loss.

But just the thought of cutting carbohydrates out of your diet can discourage many people from following this way of eating.

Luckily, there are several tricks you can implement immediately to help you start the low carb, high fat diet with minimal effort.

Here are 18 tips to help you on your keto journey:

Try intermittent fasting

Decrease stress

Prioritize sleep

Increase your salt intake

Exercise frequently

Don’t drink diet soda

Batch Cook

Drink plenty of water

Consume carbs from vegetable sources

Use MCT oil regularly

Improve your gut health

Invest in a food scale

Use exogenous ketones

Count your carbs

Measure your ketones

Always have convenient keto-friendly snacks on hand

Clear your kitchen of carbohydrates

Be prepared when going out to restaurants

#1: Try Intermittent Fasting

Intermittent fasting (IF) is arguably the most effective tip you can put into action right away to get into ketosis and help you lose weight — if that’s the goal.

IF means you don’t eat or drink anything that contains calories for an allotted period of time.

A Harvard study has shown that intermittent fasting can manipulate your body’s mitochondria in similar ways as the ketogenic diet to increase your lifespan[*].

When you don’t consume calories for a few hours, your body starts depleting all of the excess glucose that’s stored in your body from eating carbohydrates.

To start burning fats for energy — the whole point of a keto diet — your body needs to first burn through any glucose that’s present in your body.

There are several types of intermittent fasting protocols that will help you enter ketosis faster.

If you are a beginner to IF, skipping breakfast in the morning is a great way to start.

If you are already keto-adapted, fat fasting is a common way to help with a weight loss plateau. This is when you consume 80-90% of calories from fat for a set period of time (no more than three to five days) while limiting everything else. Doing so will allow your body to speed up its metabolism to burn more fat.

#2: Decrease Stress

Chronic stress will severely hinder your body’s ability to enter ketosis. This is because the stress hormone cortisol elevates your blood sugar levels, which prevents your body from burning fats for energy because there is too much sugar in the blood.

If you are currently going through a high stress period in your life, starting the ketogenic diet may not be the best idea.

It’s best to begin this nutrition plan when you can keep stress to a minimum and you’re able to devote a large portion of your waking hours towards staying in ketosis.

If you definitely want to start a keto diet now, it’s still doable. Just be sure to take steps to reduce the stress in your life such as getting enough sleep, exercising regularly, taking time to do something you enjoy (like listening to your favorite podcast) or adopting relaxation techniques like deep breathing, meditation or yoga.

#3: Prioritize Your Sleep

Poor sleep will increase levels of your stress hormones. As we explained above, that can prevent you from getting into fat-burning mode.

Maintaining a proper sleep schedule on a keto diet where you go to bed at the same time everyday will help improve your quality of sleep.

It’s critical to get at least seven to nine hours of sleep every night. But if you’re currently getting way less than that, try scaling back by a half hour every night until you hit your sleep goal.

Numerous studies have found that not getting enough sleep can greatly hurt your ability to lose weight.

Sleeping in a relatively chilly room (around 65 degrees) along with keeping a dark room will help you get into a deep, restorative sleep more frequently.

If you have trouble sleeping, supplementing with a natural sleep aid like melatonin can also work wonders.

#4: Add More Salt To Your Diet

Many people have a negative stigma when it comes to how much sodium you should be consuming daily. We have been taught that our sodium intake should be very low but this is typically only the case on high carbohydrate diets.

This is because higher carb diets means naturally higher levels of insulin. When insulin levels are high, your kidneys begin to retain sodium[*][*].

When you adopt a low carb, high fat diet like the keto diet, insulin levels are much lower and your body excretes more salt since there are no carbohydrates present in your body to spike insulin and hold onto the sodium.

When you’re in ketosis, add an extra three to five grams (3,000 to 5,000 mg) of sodium in your diet.

This will help you avoid electrolyte imbalances. The healthiest ways to get more salt in your diet include:

• Adding Himalayan sea salt (or pink salt), which contains natural trace minerals, to your water throughout the day
• Drinking organic bone broth everyday
• Sprinkling pink salt on each one of your meals
• Eating low carb foods that naturally contain sodium like cucumbers and celery
• Eating salted macadamia nuts

#5: Exercise Frequently

Maintaining a regular exercise schedule while on the keto diet can boost your ketone levels and help you transition into a low carb, high fat lifestyle much quicker than without exercise. To get into ketosis, your body needs to get rid of any glucose present in the body.

Exercising uses different types of energy for fuel including carbohydrates, fats and amino acids. The more frequently you exercise, the quicker your body depletes its glycogen stores.

Once your body has gotten rid of its glycogen storages, it will seek out other forms of fuel and will turn to fat for energy through ketosis.

Be sure to incorporate a workout regimen that includes both high intensity exercises in conjunction with low intensity steady state exercises like walking or jogging. This will help you balance your blood sugar and aids your body in entering ketosis.

Keep in mind this is a beginner workout for people who want to incorporate an effective exercise program to aid with their journey to ketosis.

#6: Stop Drinking Diet Soda and Using Sugar Substitutes

Just because diet soda has zero calories doesn’t mean it fits into your ketogenic diet plan.

Diet sodas use several sugar substitutes that can signal to your body that a large amount of sugar is entering the body. This can lead to increased blood sugar levels.

Studies have shown that the body may react in a similar way to some sugar substitutes as it would to regular sugar[*].

Plus, when you load up on zero-calorie sweeteners, you’re only going to increase your cravings for sweet foods and drinks in the future. One of the big benefits of a keto diet is that you re-calibrate your taste buds to crave healthy, low carb whole foods — but this can’t happen if you’re constantly bombarding them with sweet tasting foods.

Instead of diet soda, sparkling water can be a great alternative without the unnecessary sugar substitutes.

#7: Batch Cook

Batch cooking delicious keto meals will help you stay on track with your keto macros throughout the week. If you engineer your environment to support your goals rather than sabotage them, you’re giving your willpower a break, because it doesn’t have to be strong in the face of temptation.

Batch cooking sets you up for a week of keto dishes so you don’t slip up when lunch or dinner time comes around.

#8: Drink Plenty of Water

Staying hydrated is important no matter what diet you’re on but you must pay extra attention when starting out on the ketogenic diet. This is because your body excretes more water from your body when carbohydrates aren’t present.

Aim to drink half of your bodyweight in ounces of water at the minimum[*].

Be sure to drink more on days where you are sweating more often such as hot summer days or after intense workouts.

#9: Consume Carbs From Vegetable Sources

It’s important to incorporate vegetables in your diet to ensure you’re consuming all necessary nutrients, including fiber, which is crucial for maintaining a healthy gut (more on that later!).

You should aim for nutrient-dense, non-starchy vegetables like:

• Kale
• Broccoli
• Cauliflower
• Spinach
• Cabbage
• Brussel sprouts

Non-starchy vegetables are generally low-calorie, too. So if you’re the type of person who likes to feel physically full after a meal, it’s important to include plenty of these vegetables in your diet so you’re not eating an entire bag of macadamia nuts in one sitting.

While that would be delicious, it wouldn’t be helpful if you’re using a keto diet to lose weight.

#10: Use MCT Oil Regularly

Supplementing with MCT (medium chain triglyceride) oil will help you get into ketosis even if your glycogen storages aren’t fully depleted.

MCT’s are immediately metabolized into ketone bodies and used for energy instead of having to go through your stomach for digestion[*].

While many people think coconut oil is the same as MCT, they are molecularly different.

MCT oil is made up of 100% medium chain triglycerides — caprylic and capric acids — while coconut oil contains 35% long chain triglycerides and 50% lauric acid. Coconut oil is only made up of 15% medium chain triglycerides. So your body has to go through its digestive tract to turn coconut oil into energy whereas MCT oil is converted directly into energy.

#11: Improve Your Gut Microbiome

Gut health is linked to just about every system in the body. Several studies have proven that your gut microbiome affects everything from your mental health to your digestive system and several other systems in the body.[*][*].

When you have healthy gut flora, your body’s hormones, metabolic flexibility, and insulin sensitivity become more efficient[*]. These processes directly affect your body’s ability to transition from carbohydrates to fats for energy.

When your metabolic flexibility is functioning optimally, your body can seamlessly adapt to a low carbohydrate, high fat diet. But when your body is metabolically inflexible, it has difficulty utilizing fats for energy, instead, it will convert into body fat. Focusing on improving your gut health will greatly impact the health of your body’s metabolic flexibility[*].

Eating a low carb, high fat ketogenic diet also helps with your gut health. When you eliminate carbs from your diet, you’re getting rid of processed foods, which are known to harm your gut microbiome.

Focusing on improving your gut health can greatly improve your body’s ability to become a more efficient fat burner.

#12: Invest in a Food Scale

Weighing the food you eat can be a huge difference on the ketogenic diet, especially as a beginner.

Many people like to eyeball the amount of food they’re eating but doing so can cause you to overeat and kick you out of ketosis.

The difference between burning glucose or ketones as your primary source of fuel can be that one extra tablespoon of almond butter that you eyeballed.

For comparison, just two extra tablespoons of almond butter comes out to an additional 200 calories and 6 grams of carbs.

Once you get used to what proper portions look like, then you can begin to eyeball your meals.

#13: Use Exogenous Ketones

Similar to MCT oil, consuming exogenous ketones is like a shortcut to getting into ketosis.

The most popular exogenous ketones on the market contain beta-hydroxybutyrate (BHB), which is the active form of ketones that flow freely in the blood and are easily used by your body.

Taking a ketone supplement will drastically help during the initial phases of your ketogenic journey because you are signaling your body to start using ketones for energy instead of carbohydrates.

You still have to adopt a high fat, low carb diet to fully benefit from this way of eating, but exogenous ketones have the ability to kick you back into ketosis even after an unintentionally high carbohydrate meal.

It is also an effective tool for avoiding the keto flu that is common in beginners.

While your body is still getting used to using ketones, you can use an exogenous ketone to help eliminate all of the flu-like symptoms that come during the induction phase of the ketogenic diet.

Here are more helpful ways to avoid or cure the keto flu.

#14: Count Your Carbs

Measuring your carbohydrate intake is extremely important. Be careful for hidden carbohydrates in certain foods that may seem keto-friendly but are actually loaded with sugars.

Here are some examples of keto foods that may have hidden carbohydrates:

• Chicken wings loaded with barbecue or buffalo sauce
• Milk
• Most fruits (blueberries are fine in small amounts)
• Low-fat foods like yogurt
• Breaded meats

Make sure to look at the nutrition facts of everything you eat until you understand where those hidden carbs are coming from.

You should only be consuming 50 grams maximum in carbohydrates on the ketogenic diet.

When calculating your carb count, you want to determine the net carbs of your total daily intake.

Total carbs – Fiber = Net Carbs

The general rule of thumb is to consume 20 to 30 net carbs daily. If you exercise more frequently, you can get away with the upper threshold and still stay in ketosis.

Here’s a genius 5-minute hack that allows you to calculate your net carbs on MyFitnessPal.

In the beginning, it may seem like the only thing you do is count and track carbs all day, but we promise, it becomes more intuitive.

#15: Measure Your Ketones

Using keto sticks or a glucose meter will give you feedback on whether or not you’re following the diet correctly and if you’re actually in ketosis.

The most accurate measuring tool is a glucose meter. It’s also the most expensive alternative which is why most people are deterred from using them daily.

Keto sticks are also a good alternative because they are cheap. Keep in mind, many people claim that the keto sticks are not entirely accurate because the longer you stay in ketosis, the more your body is able to utilize ketones for energy rather than excreting it through your urine. So you’re ketone count may appear low when it’s actually not.

#16: Always Have Convenient Snacks on Hand

Time is a huge factor when it comes to sticking to the ketogenic diet. Many people are discouraged due to the amount of homemade meals you have to make.

A great remedy to this is to prepare as many keto-friendly snacks as you can so you aren’t turning to convenient, carb heavy snacks when you are short on time.

Here are some examples of keto snacks you can take on the go:

• Hard boiled eggs
• Beef jerky
• Premade guacamole
• Keto MCT Matcha Fat Bombs
• Pre-cooked bacon

#17: Clear Out Your Kitchen

Most people can stick to a healthy keto diet if they only have access to healthy keto foods. The majority of people fall prey to carbohydrate-laden foods simply because they’ve failed to remove them from their home.

Cleaning out your kitchen and pantry of all carbohydrates including bread, pasta, sodas, candy and rice will pretty much force you to stick to your ketogenic diet.

It may sound drastic at first, but replacing all of your carbs, except for non-starchy vegetables, with keto-friendly foods will help you stay on track. So when those carb cravings kick in, you won’t have any comfort foods to turn to.

#18: Be Prepared When Eating Out at Restaurants

When you first start the ketogenic diet, it can be difficult distinguishing what’s keto-friendly and what’s not.

But it gets easier with time. Almost every restaurant you go to will have a meal that’s ketogenic diet friendly, and with a little creativity, you will never have to resort to a carb heavy meal just because you went out to eat with friends.

Here are some of the best ways to stay keto when eating out:

• Breakfast — Always opt for eggs and bacon. Instead of going for pancakes or toast, substitute it with more eggs and a green salad on the side.
• Lunch — There are always salad alternatives in almost any restaurant you go to. Replace the sugar filled dressings with strictly olive oil and vinegar.
• Dinner — Every restaurant will have a meat dominant meal. If you are going out for dinner, ask for their fattiest cut of steak (such as rib eye) and replace the potatoes with an extra serving of vegetables.

It’s also a great idea to look at the menu beforehand so you know what the best alternatives are.

Follow These Tips and Start Benefiting From the Ketogenic Diet

People who are just starting out on the ketogenic way of eating need just about every trick in the book to stick to the diet.

After all, carbohydrates have been a major part of everyone’s diet. It’s not your fault that the carb urges are so strong.

As long as you steer clear from carbohydrates and incorporate the keto tips listed in the article, you will be well on your way towards a healthier, focused life.

A ketogenic diet and being in ketosis is basically a low carb diet that enables the body to produce ketones in the liver that can be converted into energy.

A keto diet is also known as a low carb diet, ketogenic diet, LCHF (low-carb high-fat).

Eating something rich in carbohydrates produces an amount of insulin and glucose.

As we all know, glucose is the easiest element in our body to convert into energy. So in times that you eat foods that have a high amount of carbs, glucose will be the main source of energy.

Therefore, the fats in our system will not be used and will just keep on accumulating in our bodies. Before we have a look at the 7-day ketogenic diet meal plan and menu, we’ll run over the benefits of being in ketosis.

Benefits Of Ketosis For Weight Loss

When you lower the intake of carbohydrates, the body will be brought into a ketosis state.

The ketogenic diet and being in a state of ketosis is the natural reaction of the body when the amount of food intake is considerably lower than the usual.

While we are in this state, the production of ketones in the liver is triggered that has the ability to break down fats.

This is not done through fasting and forced starvation, which is not good for the body. It will also not require you to minimize your calorie intake.

The only thing you have to do is to watch out for the number of carbohydrates that you put into your system.

The human body has a special way to adapt to sudden changes in our system. Remove carbs, and it will start to produce ketones that will burn away your fat.

Fats for Energy

The primary benefit of ketosis for weight loss is that it builds the body’s capacity to use fats for energy. It is highly impossible to achieve when we have a high intake of carbohydrates.

While consuming a high-carb diet, the body is always expecting to have glucose as a source of energy.

With ketosis, we are forced to become more efficient, find another source of energy and use the stored fat in our system.

Low Insulin Level

With a high carb diet, our body needs high insulin to process the glucose and turn it into energy.

Insulin has the ability to block lipolysis that prevents the utilization of fats for energy.

When following a ketogenic diet meal plan, the level of insulin will be brought down to the lowest level.

Low levels of insulin allow the other hormones to work in a more effective way, such as the growth hormones.

The Benefits Of Ketosis

The production of fatty acid in our system is being triggered by glucagon and epinephrine.

The insulin is also inhibiting it. So, at times you eat too many carbs, the fats will not be converted into fatty acids.

The insulin is secreted by the pancreas to keep the glucose level in our blood in check. On the other hand, if there is not enough glucose in our system like on the ketosis diet, the pancreas will release glucagon.

The glucagon is being used to break down the glycogen found in the liver and converts it into energy that we can use.

Upon the depletion of the stored glycogen, the amount of oxidation will increase causing our body to enter the state of Ketosis.

We can then use the fats which have been converted into energy.

We’re starting on Monday, but feel free to mix up the days as necessary. On the weekend, you may cook a large chicken or pork loin roast.

If you do this, then save leftovers and use them for your meals later on in the week.

7 Day Ketogenic diet Sample Meal Plan

Monday

Breakfast – Avocado Baked Eggs

You may have heard eating eggs will raise cholesterol in your blood; this is simply not the case.

Eggs are healthy, nutrient-dense food packed with protein to help fill you up for hours.

Cut an avocado in half and remove the seed. Split an egg and place it in the seed hole, and bake in the oven until the egg has cooked through.

Lunch – Chicken and Hummus Lettuce Wraps

Having hummus on a ketogenic diet is fine. The combination of ingredients is an excellent ratio of macros for keto.

Get some shredded chicken (preferably the fatty cuts, e.g., chicken thighs) and mix with hummus while folding them in a wrap of lettuce of your choice for a simple low carb low-calorie lunch.

Dinner – Garlic and Bacon Brussels Sprouts

If you don’t like the taste of Brussel sprouts, then try combining with bacon and garlic.

Chop some bacon into bits, shred some Brussel sprouts and sautéed with garlic. You won’t be disappointed.

Breakfast In Five 30 Low Carb Breakfasts

Tuesday

Breakfast – Spinach Omelette with Cheese

Spinach is a great source of magnesium and potassium. This classic spinach and cheese omelet recipe is an excellent source of protein, fats, and vitamins.

Heat Coconut Oil in a large pan which allows the eggs to spread thin while cooking and combine your eggs, spinach topped with grated cheese.

Lunch – Avocado and Veggies

Avocados are a perfect ration of fats, proteins, and carbs for keto.

Slice one up into cubes and mix with salad veggies such as lettuce, cucumbers, and cherry tomatoes.

Dinner – Grilled Salmon with Veggies

A delicious, simple salmon recipe with vegetables such as broccoli, cauliflower, drizzled with Grass-Fed butter. An easy way to get more oily fish into your diet.

Wednesday

Breakfast – Bulletproof Coffee

While drinking Bulletproof Coffee doesn’t exactly make you “Bulletproof,” it will help kick-start you into ketosis.

Take a good quality coffee, and blend with 2 tbsp of grass-fed butter, 1-2 tbsp of coconut oil, add some stevia if you need sweetening up or other zero-calorie sweeteners of your choice.

Drinking Bulletproof Coffee is delicious and will boost your energy and suppresses hunger until lunchtime and beyond.

Lunch – Spinach Salad

Salads are your best friend when on a ketogenic diet.

They provide ample amounts of nutrition, and they’re only going to fill you up.

Grab some raw spinach and mix with some onions, cucumbers, tomatoes, and a small amount of meat or fish. Drizzle with balsamic vinegar and olive oil for a heart-healthy lunch.

Dinner – Meatloaf

Get some quality ground beef 80% lean 20% fat and combine with veggies such as onions, garlic, and mushrooms to keep carbs low.

Dessert – Blueberry Almond Butter Smoothie

If you’re starting to get some sugar cravings, then this Almond Butter and blueberry smoothie will do help you out while also keeping you in ketosis.

Get a cup of almond milk, a handful of blueberries, almond butter, and chia seeds and blitz it all together in a blender for fat and protein-packed treat.

Thursday

Breakfast – Avocado Baked Eggs

You’ll find that eggs are a staple for keto dieting since they can be used for a variety of quick, simple, healthy breakfasts.

Prepare some Avocado Baked Eggs that you previously had on Monday.

Lunch – BLT Salad and Mayo

Take a few cups of lettuce, mix in some diced cucumbers, tomato, and, of course, the chopped bacon with a big dollop of mayonnaise.

Full with fats to keep you satiated and super easy to prepare.

Dinner – Keto Cauliflower Pizza

If you haven’t had cauliflower pizza, you haven’t lived yet. Enjoy all the taste of pizza with a minimal amount of carbs.

The best thing about it is you almost can’t tell you’re eating a high carb or fathead pizza.

Friday

Breakfast – Bulletproof Coffee

Repeat your breakfast from Wednesday.

Lunch – Veggie Bean Salad with Avocado

Cook up some Black Turtle Beans, dice avocado into cubes and mix with lettuce drizzled with olive oil.

Remember to go easy on the beans since too much could kick you out of ketosis.

Dinner – Ribeye steak and Roasted Veggies

Ribeye is one of the fattiest cuts of meat to keep your fats high combined with roasted vegetables such as peppers or asparagus.

Saturday

Breakfast – Scrambled Eggs and Bacon

A simple recipe that low carbers love. A couple of fried eggs and some bacon full of protein and fats to energize your morning.

You know how to make it, keep it simple this morning, it’s the weekend!

Lunch – Chicken and Hummus Lettuce Wraps

A repeat of Monday’s lunch.

Dinner – Roasted Salmon and Asparagus

Salmon is a type of food you can cook without much interference.

Wrap in foil with a tbs Grass-fed butter, squeeze of lemon, salt and pepper, and roast with some asparagus for a fantastic low carb keto dinner.

Dessert – Fresh Strawberries and Heavy Cream

If you need another keto dessert for the week, then feel no guilt eating a bowl of strawberries topped with heavy cream.

The fats in the full fat cream will minimize any insulin spike.

Sunday

Breakfast – Mixed Nuts and Seeds

No need to cook anything this morning. Just grab some pecans, almonds, sunflower seeds, or whatever your favorite combination of nuts and seeds.

Lunch – Tuna Salad Lettuce Wraps

Making a low carb tuna salad is quick and delightful.

Just open up a can of tuna and mix with salad veggies with some mayo or olive oil. Use romaine lettuce and make a boat placing your tuna salad inside and enjoy.

Dinner – Chicken Thighs with Roasted Veggies

Use any of your leftover chicken meat. If not roast up some chicken thighs marinated with your favorite seasonings and roast with onions broccoli and asparagus.