Keto Diet Plan: Your Beginner's Guide to the Ketogenic Diet & Keto Meal
The keto diet is everywhere lately and about as popular as cheese, especially among those following a high-fat diet, which is one of the types of keto diet.
It’s a high-fat, low-carbohydrate diet that has been proven to help people lose weight and improve health benefits.
You might be curious about how to begin if you're thinking about attempting the ketogenic diet and following a keto meal plan.
After all, it’s intimidating to revamp your diet so dramatically when you decide to follow a keto diet.
Never fear! Starting your keto journey can be easier than you think. In this blog post, we are going to share some ideas on how you can get started on Keto the simple way.
From stocking your pantry to a beginner's guide to keto, we have you covered for your low-carb diet. So, here is everything you ever wanted to know about the keto diet!
Why The Keto Diet May Work For You
A high-fat diet popular with athletes training for endurance events is gaining popularity among runners. It is popular for many reasons as follows, including its health benefits and its effectiveness as a type of diet.
Keto does result in weight loss (1).
The keto diet has also been shown to improve health by lowering blood sugar and cholesterol levels (2).
The keto diet is an effortless, straightforward meal plan.
The keto diet even permits you to eat things that seem like the ultimate consolation if you have a crappy day.
If you want to give the keto diet a try but don’t really know how to get started, then find out how—and if—the diet really works and what you can eat.
The Advantages of Getting on a Keto Diet
If you are talking about the keto diet, there are a couple of important benefits that are commonly discussed in guides to keto by people who have begun this diet.
First, compared to a diet high in carbohydrates, many people say they feel more energized when following a ketogenic diet.
This is probably because when you’re in ketosis, your blood sugar is stable, and there is an even level of energy from fat for energy, keeping you awake during the day.
Ketosis also assists in enhancing clarity of thought and focus and enhances physical endurance for those on a high-fat diet.
For most, the main appeal of a keto diet is that you can lose weight and manage type 2 diabetes (3).
“When you drastically reduce carbs and eat more fat and protein, your body must force itself to burn fat for energy—and naturally, the weight comes off! ”
Also, since the keto diet can help to keep blood sugar more stable, it can also work to reduce cravings and stop overeating, making it a beneficial type of diet (4).
How to Start a Keto Diet
If you are new to the keto diet for beginners, getting started may seem difficult, but following a keto diet can be rewarding.
But with a little forethought and preparation, starting a keto diet can actually be simple and entertaining.
Here are some tips to help you get started on your keto diet plan, including various types of keto. :
Determine Your Macros to ensure you are meeting your dietary goals on your keto journey.
Step One – Find Your Macronutrient Ratio. The very first thing you do when starting a restrictive diet like keto is to work out your macros.
Calculating your daily caloric requirements and subsequently figuring out how much fat, protein, and carbohydrates you should consume are part of this process.
And for this, many online calculators are available to help you with your diet meal plan, making it easier to track your grams per day.
Stock Your Kitchen
Once you’ve determined how much of each macronutrient you should be getting each day, you can begin filling your kitchen with the right types of food.
Include lots of good fats, low-carb vegetables, and proteins in your diet plan.
Stock up on keto-approved snacks for those moments when you get a case of the munchies in between meals.
Create a Meal Plan
Meal planning is the single most important thing you can do to get started on the standard ketogenic diet.
This will keep you on track and give you your body’s nutrients.
Ask someone to help you create a week of meals that has flexibility to help you order keto-friendly food in social situations.
By doing this, you can avoid boredom and keep your new diet interesting.
What to Eat on a Keto Diet
If you are setting off on a ketogenic diet, you will have many questions about what you can and cannot eat. Here are some ideas to get you started.
Chicken and meat. Any meat or poultry can be consumed while following a ketogenic diet. Opt for rich cuts of meat for the highest amount of fullness.
Fish and seafood are great components to include in your low-carb diet. Fish and other seafood are also terrific options on a keto diet, helping you meet your grams per day of protein. Reach for the fatty fish—salmon—and the shellfish—shrimp and crab.
Eggs. Eggs make a perfect food, as they are cheap to buy and easy to cook, and they are stuffed with protein and other nutrients, making them a great choice for any diet, including a low-fat diet. Include keto foods in your meals.
Dairy products. Dairy products are high in fat and protein, so they're a low-carb-friendly choice. Opt for full-fat varieties of foods such as milk, cheese, and yogurt as part of your low-carb diet.
Five healthy fats. When it comes to the ketogenic diet, healthy fats are crucial because they keep you feeling full all day long.
Butter, ghee, avocado oil, coconut oil, and olive oil are examples of keto foods that are healthy fats.
When following a ketogenic diet, nuts and seeds make the ideal snack dish for a high-fat diet.
"They are a good source of fiber, healthy fat, and protein."
Great options include almonds, pistachios, walnuts, flaxseeds, pumpkin seeds, and chia seeds.
Six vegetables. Non-starchy Vegetables: Veggie veggies -broccoli, spinach, kale, bell peppers
Keto Recipes
Stop searching if you’re on the hunt for tasty keto recipes to help you stay on track with your high-fat diet! We have over 1,000 low-carb recipes, so don’t worry; we have great options like our easy keto meals below.
Whether you’re craving something healthy for a keto lunch or dinner or even just a guilt-free sweet treat, we’ve got you covered with options from the standard ketogenic diet.
Here are some of our favorite recipes to help you stick to your diet, whether you're looking to feed your sweet tooth or make a keto-friendly supper.
So what are you waiting for to start your keto diet plan? Start cooking with our easy keto meals and get results!
Final Words
So you’re interested in starting the keto diet, but you’re not exactly sure where to start? The good news is that putting together a keto diet is actually very simple, especially with the help of a beginner's guide to keto.
All you need to do is eat the right things and get enough nutrients. With a little planning and determination, you will be well on your way to trying the keto diet and entering ketosis.
🔥 Ready to take the plunge? Start your keto journey today — simple steps, delicious meals, real results! 🚀
FAQs on How Do I Start a Keto Diet The Easy Way
What is the simplest way to begin the keto diet for beginners?
The easiest way to start is to figure out the macros, fill your kitchen with keto-friendly foods, and prep meals in advance so you’re not caught off guard.
How long does it take to get into ketosis?
The majority of individuals will reach ketosis one to three days after the commencement of their ketogenic diet and will enter a deeper level of ketosis in days, especially with activity or after consumption of an increased diet.
What are the worst foods for keto?
You’ll cut out high-carb foods like bread, pasta, rice, potatoes, sweets, sugary beverages, and most fruits except for small portions of berries.
Is it possible to work out while doing keto?
Sure, you should exercise, but don’t be surprised if you feel pretty low-energy the first week while your body gets used to it. When you’re in ketosis, several people notice better durability and even energy while working out on a high-fat diet.
What are the keto side effects when first starting keto?
Some people get what’s called the “keto flu” in the early days, which includes symptoms like fatigue, headaches, and sugar cravings, but this is often remedied in a week once your body recalibrates.
Related Studies
1. Title: Very-low-carbohydrate ketogenic diet vs low-fat diet for long-term weight loss: meta-analysis of randomized controlled trials (British Journal of Nutrition, 2013)
Across RCTs in adults, very-low-carb ketogenic diets (≤50 g/day) produced greater long-term weight loss than low-fat diets while also improving several cardiometabolic markers.
Link: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/verylowcarbohydrate-ketogenic-diet-v-lowfat-diet-for-longterm-weight-loss-a-metaanalysis-of-randomised-controlled-trials/6FD9F975BAFF1D46F84C8BA9CE860783
2. Title: Effect of the ketogenic diet on glycemic control, insulin resistance, and lipid metabolism in patients with type 2 diabetes: a systematic review and meta-analysis (Nutrition & Diabetes, 2020)
In adults with T2D, ketogenic diets significantly improved HbA1c/fasting glucose and favorably changed triglycerides and HDL (with variable LDL responses) versus comparators.
Link: https://www.nature.com/articles/s41387-020-00142-z.pdf
3. Title: Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus: the Keto-Med randomized crossover trial (American Journal of Clinical Nutrition, 2022)
In a 12-week crossover RCT, a well-formulated ketogenic diet reduced HbA1c and body weight comparably or more than a Mediterranean-plus diet and enabled medication reductions in some participants.
Link: https://clinicaltrials.gov/study/NCT03810378
4. Title: Ketosis and appetite-mediating nutrients and hormones after weight loss (European Journal of Clinical Nutrition, 2013)
During a ketogenic very-low-energy diet, the usual post-weight-loss rise in ghrelin and hunger was blunted, supporting a mechanism for reduced appetite/cravings in ketosis.
Link: https://www.nature.com/articles/ejcn201390.pdf
