With fitness and controlled diets paving the way for a healthier lifestyle across the globe, the fitness wave has swept across India as well. Calls for a healthier future and a fitter body are being answered by calls being made to gyms and dieticians.
Amidst all this, an interesting concept has made itself known in the nutrition industry – the keto diet plan. Not only professionals and gym-goers but also those new to fitness regimes are looking to follow the keto diet plan for beginners. In such cases, it becomes imperative to understand first the meaning of a keto diet and how useful it is. Only then can we move on to understanding the keto diet menu for beginners.
What is a Keto Diet?
Before we go on to keto diet plan, let’s understand the meaning of a keto diet. Carbs, proteins, and fats – these are the three defining components of a keto diet plan for beginners. In a keto diet plan, the composition is such that it contains low carbohydrates, moderate proteins and high-fat compounds. Many doctors recommend this diet to type 2 diabetes patients and overweight patients. The special feature of a keto diet is that it can help reduce weight without the problem of frequent hunger. The carb reduction puts your body in a metabolic state known as ketosis, hence the name keto diet.
Before moving on with the keto diet plan for beginners and the keto diet menu for beginners, we urge three groups of people to NOT follow this diet without consulting your doctor. These groups are:
- Diabetic Patients/Patients with an elevated level of insulin
- Patients of high blood pressure
- Women who breastfeed
What to Eat in a Keto Diet?
Be it a keto diet plan for beginners or for diet enthusiasts, an ideal keto diet menu for beginners would contain Meat, Fatty fish, eggs, butter and cream, all vegetables that grow above ground, healthy oils like avocado oil, olive oil, and coconut oil, avocados, green vegetables, tomatoes, onions, peppers, etc.
What not to eat in a Keto Diet?
A keto diet plan must not contain the following, those following out the keto diet menu for beginners must make note of these items. Fruits, potatoes, cooked pasta, cooked rice, donuts, milk chocolate bars, candies, bread, beer, sodas or juices, or any processed foods. Low-fat products should also be avoided in a keto diet plan.
What to drink in a Keto Diet?
A keto diet plan lets you drink water, coffee, and tea without worry. Also, as long as you’re not drowning yourself in it, red wine is fine as well. You can also have vegetable juices, soy milk, limited soft drink, energy drink, smoothie, vitamin water, coconut water, milkshakes, diet soft drinks, tea can be consumed.
For your understanding and assistance, here is a sample keto diet menu for beginners. This keto diet plan is a sample and you can modify the foods in the list according to your tastes as long as you keep in mind the above-mentioned limitations. These are just some recommendations for breakfast, lunch, and dinner from our end, you can have a combination of any 1 or 2 to satiate your hunger.
What should be Your Keto Diet?
Breakfast: Egg, basil, tomato, goat cheese, omelet, avocado milkshake, salsa, peppers, onions, yogurt (sugar-free), Friend eggs, mushrooms.
Lunch: Burgers (with cheese), salsa, guacamole, cheese slices with nuts, vegetables stir-fried and cooked in coconut oil, some nuts and celery sticks with guacamole and salsa, salads with olive oil and avocados, almond milk, peanut butter, cocoa powder, and an avocado milkshake.
Dinner: Asparagus cooked in butter, meat or paneer balls with cheddar cheese with vegetables, chopped corn and potato with parmesan cheese, broccoli salad, paneer stuffed with red gravy, mint chutney along with vegetables, a bun-less burger with bacon and eggs and cheese, white fish (fatty), egg and spinach cooked in coconut oil, eggs and steak with a side salad.
Based on these tips, you can make a diet plan as per your taste and even come up with a recipe using a combination of the food allowed. So that was all about the keto diet plan and the keto diet plan for beginners. In case of any doubts about what you can or cannot eat, or to leave your feedback about the suggested keto diet plan for beginners, drop a comment below.