Keto Meal Plans Simplified
Youâll find it much easier to stay on your healthy keto® diet when you plan meals inadvance.
If youâve never planned out meals before, think about how you might be able to cook formultiple meals at one time. The salmon you eat on Monday night can also be part of yourlunch on Tuesday. Steamed broccoli or Brussels sprouts can accompany your grass-fed steaktonight and top your salad tomorrow. Drizzle olive oil, a good source of a healthy fatcalled omega-3s, onto your vegetables and you’re set for a delicious low carb keto meal.
In other words, you do not have to follow a long list of recipe ingredients. You can usebasic foods that take minutes to prepare.
Something else that will come in handy is the time you will save by not eating as often.When you’re in ketosis, your hunger will naturally subside and you’ll find yourself eatingfewer times per day. When you do this deliberately, it’s called intermittent fasting – and it will help you save a lot of money. Most people on keto and IF are eating twomeals and some even one meal a day. This is called OMAD .
How Do You Get Into Ketosis
So many people ask, does the keto diet work? Yes, of course, but only if you can get your body into ketosis. Heres how you get your body into ketosis and start burning body fat for fuel in a keto diet for beginners:
Wondering how many carb foods you can eat and still be in ketosis? The traditional ketogenic diet, created for those with epilepsy consisted of getting about 75 percent of calories from sources of fat , 5 percent from carbohydrates and 20 percent from protein. For most people a less strict version can still help promote weight loss in a safe, and often very fast, way.
In order to transition and remain in this state, aiming for about 3050 net grams is typically the recommended amount of total carbs to start with. This is considered a more moderate or flexible approach but can be less overwhelming to begin with.
Week 1 Of The Keto Diet Meal Plan
Our main goal here is to stay pretty simple at first. In my eyes, simplicity is key for someone that is just starting out on a low carb diet. You dont want it to be a difficult transition because it will be hard just to get rid of your cravings in the beginning. You dont want to spend too much time cooking and slaving away to make meals.
Leftovers will be another thing we will take into consideration. Not only is it easier on you, but why put yourself through the hassle to cook the same food more than once? Breakfast is something I normally do leftover style, where I dont have to worry about it in the morning, and I certainly dont have to stress about it. Grab some food out the fridge, pre-made for me, and head out the door. It doesnt get much easier than that, does it?
Breakfast.
For breakfast, you want to do something thats pretty quick and tasty, and of course gives you some leftovers. I suggest starting day one on the weekend. This way, you can make something that will last you for the entire week . The first week is all about simplicity with flavor. Nobody wants to be making breakfast before work, and were not going to be doing that either! Well focus on making flavorful breakfasts that you can either make in a pinch or have leftovers for the week.
Lunch.
Dinner.
Sides and snacks.
As a general rule of thumb, its best to keep snacking to a minimum in order to keep insulin spikes to a minimum.
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Free Keto Diet Plan For Beginners Printable
Heres a free keto diet plan for beginners printable for you. This diet plan is perfect for those who are new to the keto diet and want to learn what to eat on a keto diet, how many carbs to eat, keto meal prep and much more. This printable keto diet for beginners contains all the information you need to start burning fat and lose weight fast.
You can try the Ketogenic diet or with a keto diet plan for beginners, youll see here there are different forms of this diet that will help you get started in getting the body you desire. These templates will be used over and over again to get your body into ketosis. Find out about the health benefits of keto diet below.
Whether you are looking for a sample keto diet plan for beginners or a more established keto dieter, this post will help you find ways to stay on target in your quest for a healthier and happier you. Ill tell you whats the best keto diet plan for beginners and how to implement it correctly.
How To Know If Your Keto Diet Is Working For You
Although the research and success stories for the keto diet are promising, they do not apply to everyone. Just because someone thinks the keto diet is the best diet for them doesnt mean it will be ideal for you.
This is why we recommend tracking your results to see if your dietary changes are healthy and effective for you. When you are on the keto diet, we recommend monitoring these four variables:
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Protein: The 9 Best Protein Sources On A Keto Diet
The standard ketogenic diet includes moderate protein intake or about 20-25% of overall calories from protein. But some people, particularly athletes, opt for 30-35% of their daily calories from protein.
In other words, protein is the second most prevalent macronutrient on keto after fat. And similar to fats, choosing high-quality protein sources is instrumental in ensuring your keto diet remains clean and healthy.
Generally speaking, you should opt for organic animal protein sources, purchased locally or as close to it as you can find, and grass-fed, pastured, or wild-caught whenever possible.
Animal protein that is factory farmed or from concentrated animal feeding operations contains hormones, antibiotics, pesticides, and other toxins not found in organic, grass-fed and pastured meat, eggs, and dairy.
Pastured animal protein sources also tend to have more micronutrients and a healthier fatty acid profile*].
The best keto protein options for regular consumption are as follows:
Acknowledge When Keto Might Not Be Right For You
Now that ketogenic diets have become popular, many keto hybrid diets have sprung up, including plant-based versions. While this approach can be healthy, Hultin cautions against trying keto as a vegan. Because you cant eat beans or lentils on a ketogenic diet, and nuts and seeds are even limited due to their carbohydrate content, youre really just left with some tofu and will need to rely on low-carb protein powder, she says. There is a good possibility this wont pan out. I dont see this as a sustainable diet due to the extreme restrictions, she says.
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Sample Keto Diet Plan For Beginners
A keto diet plan is very popular right now. The keto diet plan is a low carb, high fat diet. It was developed to control epilepsy in children who didnt respond to other treatments.
This sample keto diet for beginners provides 21.4g of net carbohydrates. Atkins has even more plans personalized to your lifestyle, as well as an incredible library of delicious low carb recipes.
Breakfast: 4.6g net carbs
Eggs scrambled with sautéed onions and cheddar cheese
Snack: 1g net carbs
Grilled chicken over baby spinach, tomato, and avocado salad
Snack: 4.4g net carbs
1 cup sliced red bell pepper with 2 tbsp ranch dressing
Dinner: 5.4g net carbs
5 oz hamburger, 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, 2 romaine lettuce leaves
What Is The Keto Diet And Why Should You Try It
The keto diet is one of the most buzzed-about and sometimes controversial food fads from recent years. Quite simply, keto is a high-fat, low-carb eating plan that encourages weight loss by burning fat for energy instead of glucose. Ketosis is just a fancy word for the metabolic state your body enters to turn fat into energy. Some benefits include:
- Feeling full longer
- Greater amounts of energy
Several keto studies have found promising results in weight loss, blood sugar control, and the prevention of cardiovascular disease. In Keto for Beginners, we looked carefully at these studies and consulted with experts to assemble all the information needed to approach the diet in a thoughtful way. Its not just about what youre eatingits about how your whole body will feel.
Its important, with the keto diet, to build up to the right balance of healthy fats, proteins, and carbs. This helps ease your body into this way of eating and avoids any negative keto side effects. Keto for Beginners will help you do exactly that.
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Think Before You Leap
Certain foods might make you feel better when youâre under stress. But any apparentcomfort you anticipate will be short-lived and followed by the physical and emotionaldiscomfort of going off your keto plan. Be proactive by asking yourself what problem youare trying to solve. Reduce temptation by eating a big breakfast with plenty of protein.Finally, eat comfort food alternatives such as an avocado with salsa and cheese, keto cottage cheese, cauliflower popcorn with sea salt and organic butter or make a keto-friendly dessert.And take B vitamins from nutritional yeast to reduce your stress.
Low Carbohydrate Vs Ketogenic Diet
While a keto diet for beginners is also low in carbohydrates, it is NOT synonymous with traditional low-carbohydrate diets seen in popular media or even some scientific research. Since there is no strict definition of a low carbohydrate diet, some research studies utilize 3040% carbohydrate diets and indicate that they are low-carb. However we now know that is roughly the same percentage as a standard American diet that has plagued our society with obesity and metabolic syndrome. Thus, while lowering carbohydrate intake in general is beneficial, it must be reinforced that traditional low-carbohydrate diets DIFFER from a well-formulated ketogenic diet.
In most cases, the macronutrient profile for a keto diet for beginners consists of about 510% carbohydrates, 1525% protein, and the remaining 6580% from fat. By restricting glucogenic substrates , a deeper level of ketosis can be achieved, which may have a plethora of benefits as discussed below. As an example, one study compared diets with 30, 60, and 100 grams of carbohydrates per day and found that restricting carbohydrates to 30 grams led to a greater increase in circulating ketone levels and body fat loss.
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What Can You Eat On The Keto Diet
To understand which foods you should and which you should avoid on the keto diet, you have to first consider three key nutrients: fat, protein, and carbohydrates.
A ketogenic diet generally requires that fat comprise 60 to 80 percent of your total calories. Protein take up about 20 percent, while the remaining 10 percent comes from carbs. Proponents of a ketogenic diet often recommend limiting your carb intake between 20 to 30 grams per day in order to maintain ketosis. For perspective, thats the equivalent of about half a medium bagel.
Yes, that all. Half a medium bagel.
And remember, carbs arent just present in processed foods a cup of chopped broccoli has 6 grams of carbs, a cup of chopped carrots has 12 grams, and a cup of Brussels sprouts has 8 grams. In other words, eating the recommended five servings of vegetables per day will probably put you at your max carb allowance.
If this sounds like the Atkins Diet from the 1990s, its close, but ketogenic diets tend to be more severe in carb restriction and have a more moderate protein restriction, says Spencer Nadolsky, D.O., author of The Fat Loss Prescription.
Though you can eat bacon on a ketogenic diet, the rest of the spectrum is limited. Starchy vegetables like potatoes, corn, and squash are too high in carbs. Same with most fruits. Milk, beans, rice, pasta, bread: nope.
The rules of keto impact more than just mealtime, too, since juices, sodas, and alcohol will knock you out of ketosis.
Q: What Happens After You Reach Your Goal Weight On Keto
A: Some people want to go off keto once theyve reached their goal weight, others choose to stay on keto or take up a clean-eating diet. Ive been on keto for almost a decade now. One thing to always remember if you go back to your old habits you will put the weight back on.
If you keep your intake in check, you may still notice an increase in weight because of glycogen stores refilling. Many people find they stick to keto or a low-carb diet simply because it makes them feel better.
You can read more common keto questions on our frequently asked keto questions >
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Lasting Results Are Worth Celebrating
SUSAN | NOOM WEIGHT USER
I know Noom is working for me because Ive developed healthier habits. I can wear clothes I havent in years, keep up with my two grandkids, complete physical activities without tiring or becoming winded, I receive regular compliments from family and friends, and I have discontinued prescription medications. Noom is the best tool in my toolbox for becoming and staying the healthiest version of myself that I can be.
EMILY | NOOM MOOD USER
The lessons on downward negative thought spirals changed my life. When I learned how to reframe my thoughts and change my perspective, everything for me changed. Noom helped me see that I could approach the stressful or anxiety-provoking situations I encountered from a place of curiosity and calm rather than from a place of judgment and negativity. We are our thoughts.
PABLO | NOOM MOOD USER
Since I use my phone every day, why not use it as a tool to help my emotional well being? My Noom coach has helped me accept daily struggles as just that and not let it define me. They remind me to stay present, and practice the small things that really help. Most importantly, theyre there for when I just need to type out my feelings.
CHRIS AND HEATHER | NOOM WEIGHT USERS
What Happens If I Fall Off The Diet
If you slip up on a ketogenic diet, it is not the end-of-the-world nor does it mean you should continue to be off the wagon. Unfortunately, having frequent slip-ups or cheat days may prevent you from becoming keto-adapted. However, an occasional slip-up for someone who is already keto-adapted may not be as detrimental. Get back on track and get back in your routine. Find support groups and alternative recipes to avoid these pitfalls and setbacks.
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The 6 Most Vital Keto Hacks
- 1. Use a ketogenic diet and intermittent fasting at the same time.
- 2. Add apple cider vinegar and lemon to your water.
- 3. Supplement your diet with electrolytes and nutritional yeast.
- 4. If you get intensely hungry between meals, only add a small fatty snack, no protein.
- 5. Add more fat to your meals.
- 6. Add more greens to your diet.
Here are some tips to aid your adaptation to ketosis
Keto Diet For Beginners: How To Start
Dr Nurisa Kumaran, Medical Director and Founder of Elemental Health Clinic , recommends gently easing into the keto diet. To get started on a keto diet you need to gradually reduce carbohydrates, she says. Start by avoiding sugars and refined carbohydrates to stabilize blood sugar balance, then gradually remove unrefined carbohydrates from the diet.
Beware of potential keto flu symptoms which are symptoms of irritability, fatigue, headaches, brain fog, muscle cramps and dizziness. This is caused by the changes in fluid and salt metabolism. Increasing water and salt in the diet can help to overcome this. These symptoms are temporary as your body adjusts.
To make keto easier, Kumaran encourages building your meals around high protein foods. Center your meals around lean meat, oily fish, eggs and protein rich foods, she says. Incorporate plenty of vegetables, particularly low carbohydrate vegetables and salads. Add healthy fat sources such as extra virgin olive oil and nuts.
Have a look at our guide to ‘what fruits can you eat on keto‘ for a list of low-carb, keto-friendly fruits.
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Where Do Ketones Go
Once keto-adapted, many tissues increase their capacity to utilize ketones for fuel. Some tissues even prefer to use ketones for their cellular energy needs. For instance, the heart, as well as many areas of the brain, prefers to use ketone bodies as opposed to glucose. One interesting fact is that Dr. Stephen Cunnane found that the uptake of ketone bodies in the brain is proportional to their production. Additional research has also demonstrated that as uptake of ketones increases, the uptake of glucose decreases in brain tissue. In contrast, there are certain cells that cannot use fatty acids or ketone bodies, and are considered obligate glucose users. Red blood cells and specific parts of the brain are obligate glucose users. Dont stress, however, because even though you may not be consuming a lot of carbohydrates, these cells can obtain glucose through a biological process called gluconeogenesis .