If you’re looking into the ketogenic diet, this beginners guide is the perfect place to start! After you read this keto diet menu plan, you will have everything you need to determine if the keto diet is the best option for you!
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If you’re looking for a way to lose weight without starving yourself, then a ketogenic diet is a healthy way to do it. I lost over 90 pounds on the keto diet, and I’m telling you if a forty-year-old mother of three can do it you can too!
Here’s the photographic evidence in case you need inspiration:)
The ketogenic diet is legit. It’s not a fad or a trend despite what Instagram hashtags may lead you to believe.
And you know what?
It’s not a vanity thing either.
Yes, you’ll shed massive amounts of weight so you can fit into your skinny jeans that you can’t even look at right now, but the keto diet also improves your health. Research shows us that the ketogenic diet reduces factors for diabetes, heart disease, stroke, Alzheimer’s, and epilepsy, which makes perfect sense since the keto diet was created for patients with epilepsy in 1921.
My point is that the keto diet has been around a long time with an excellent track record.
I chose the keto diet because it made sense to me. And it worked for my body. Low carb diets work-but they’re not for everyone. I’ll try my best to break it down for you.
The ketogenic diet forces your body into a metabolic state known as ketosis.
Ketosis is a natural metabolic state. Ketones are produced when you eat minimal amounts of carbohydrates and moderate amounts of protein. When your body doesn’t have carbohydrates to burn for energy, it burns fat.
Simply put, on a keto diet, you are changing your body into a fat burning machine!
Ketogenic Diet Rules
As a rule I hate rules, but you’ve got to understand a few basic concepts ok-rules-of the ketogenic diet so you don’t accidentally throw your diet off track! Or worse-end up gaining weight. Now, I want you to keep in mind that low-carb diets have appetite suppressing effects. In other words, you’re not going to be counting down the minutes until your next meal on the keto diet!
Keep Carbs Under 35
You need to limit your carbohydrate intake to 20-35 carbs per day.
You may be thinking that’s an awfully wide range there, Heather. And you’re right. It is a wide range because it depends on the individual!
So what are you supposed to do? Average it out & hope for the best?
Use this Free Keto Calculator to find out exactly what your number is. I’ll wait right here while you do it!
With the keto diet, 5-10% of your calories come from carbohydrates, 15-30% of your calories should come from protein, and 60-75% of your calories are derived from fat.
Ready to talk food? There are so many fabulous foods on the keto diet and so many delicious ways to prepare them that you almost forget about bread. Almost.:)
Foods Recommended on a Ketogenic Diet
Pepperoni – Bacon – Hot Dogs – Deli Meat – Sausages – Salami
- Red Snapper
- Mahi Mahi
- Orange Roughy
- Chicken Eggs
- Goose Eggs
- Duck Eggs
- Quail Eggs
[MOST FRUIT IS TOO HIGH IN CARBS TO RISK IT! THESE ARE OK IN VERY SMALL AMOUNTS]
- Avocados & Olives
- Bell Peppers
- Boy Choy
- Brussels Sprouts
- Collard Greens
- Green Beans
- Jalapeño Peppers
- Iceberg Lettuce
- Mustard Greens
- Spaghetti Squash
- Swiss Chard
- Turnip Greens
- Blue Cheese
- Cottage Cheese
- Cream Cheese
- Feta Cheese
- Greek Yogurt
- Goat Cheese
- Half & Half
- Heavy Whipping Cream
- Sour Cream
Nuts & Seeds
- Brazil Nuts
- Pine Nuts
- Pumpkin Seeds
- Sesame Seed
- Soy Nuts
- Sunflower Seeds
Foods to Avoid on a Ketogenic Diet
- Rice Flour
- White Flour
- Wheat Flour
- *Most Flours As A Rule
SUGAR IS NOT ALLOWED! AVOID THESE COMMON SUGAR FILLED FOODS!
- Sports Drinks
- Ice Cream
- Fruit Juice
Avoid These Ingredients
- White Sugar
- Brown Sugar
- Corn Syrup
- Coconut Sugar
- Maple Syrup
Fruit to Avoid
- Canned Fruit
NO Processed Foods! If it comes in a bag or a box it’s probably processed food which is NOT on the keto diet!
Stay Away From
- Snack Bars
- Most Sauces
- Baked Goods
- Ice Cream
Both full & low-fat milk are not allowed as they are high in carbs
Avoid All Beans, Lentils & Soybeans on the Keto Diet!
- No Chickpeas
- No Baked Beans
- No Black Beans
- No Pinto Beans
- No Kidney Beans
- No Lima Beans
*Exception for Green Beans-you can have those!
If you’d like a free downloadable printer-friendly copy of this list, plus more in-depth information on what to eat (including snacks!), please click here!
How Much Weight Will I Lose?
Weight loss varies from one person to another-everyone’s body is different, y’all! If you have a lot of weight to lose (like I did), you may notice more weight loss at the beginning of your diet. The average weight loss on the keto diet after the first week is usually around 10 pounds.
Now please don’t get too excited.
I’m about to bring you down.
This initial weight loss is water weight.
I know, I know, weight is weight…
See, the keto diet causes you to drop the water weight fast because you’re cutting your carbs dramatically. And while you may not be losing fat, this water weight loss is a good sign that your body has entered the ultimate fat burning mode: ketosis!
7 Day Ketogenic Meal Plan
I’ve been in your shoes and I know starting a new diet is a challange. There’s a lot to learn and a ton of recipes to scroll through on Pinterest! I could spend all day pinning.
Moment of truth: I have.
But you know what? My unhealthy obsession with Pinteresty things helped me find these recipes for you to make starting the ketogenic diet a little more manageable!
I’m not going to lie to you-planning keto meals and shopping lists takes time and work!
If you’re already too busy for words and you struggle with meal planning, don’t worry!
Bam! You’re all done!
Ketogenic Breakfast Recipes
Keto Mexican Breakfast Casserole | KetoDiet Blog
Low Carb Keto Breakfast Burrito Bowl | Ketogasm
Keto Sausage Breakfast Sandwich | Hey Keto Mama
Rocket Fuel Keto Milkshake | Healthful Pursuit
Smoked Salmon Breakfast Bombs | Ruled.Me
Monte Cristo Breakfast Sandwich | Wicked Stuffed
Paleo Sausage Egg “McMuffin” | Nom Nom Paleo
Ketogenic Lunch Recipes
Salmon & Avocado Nori Rolls | Eat Drink Paleo
Zucchini Crust Grilled Cheese | The Iron You
Vietnamese Noodle Bowl Salad | Ketogasm
Keto Chicken Enchilada Bowl | Hey Keto Mama
Caprese Tuna Salad Stuffed Tomatoes | My Cooking Spot
Vegetarian Keto Club Salad | Ruled.Me
Spicy Shrimp & Avocado Salad with Tahini Dressing | Oh Snap! Let’s Eat!
Ketogenic Dinner Recipes
Easy Pork Stir Fry with Vegetables | Low Carb Maven
Low Carb Chicken Sausage & Vegetable Skillet | Peace Love and Low Carb
Keto Slow-Cooker Beef & Broccoli | Wicked Stuffed
Zucchini Pasta with Chicken & Pistachios | Healthy Body Formula
Sheet Pan Salmon Supper | Nom Nom Paleo
Coconut Chicken Fingers | Civilized Caveman
Creamy Avocado “Pasta” with Chicken & Asparagus | The Healthy Foodie
Share or Save these Keto Recipes & Tips!
For more weight loss inspiration, follow my board Keto Recipes on Pinterest!
Don’t Miss These Recipes!
Have a question? Need advice? Want to discuss the meaning of life?:) Send me an email! I love hearing from you!!!
Thanks for stopping by!