Keto Diet For Beginners: Ultimate Guide To Getting Started

1. 7 Day Meal Plan For Beginners www.trainingexpress.org.uk

2. Preface Keto Diet is getting very popular nowadays. People are embracing it for losing weight, gaining ore fitness and treating some diseases such as diabetes, obesity etc. Keto Diet is different from other diets. Keto allows taking higher fat instead of carbohydrates while other traditional diets suggest the opposite. It may be difficult for a beginner to choose the right meal plan for going with the Keto Diet. So, this article is intended to assist the beginners to set up their meal plan for a whole week. However, we suggest consulting an expert dietitian before you start with the Keto Diet. CHECK THIS OUT >>>> Personalized KETO Diet Plans by KETO FIT

3. Keto Diet Keto diet is a low-carb, moderate protein, and higher-fat diet that helps our body to burn the fat effectively and helps in losing weight and boost up our energy level to maintain good health. Keto Diet Basics It’s simple. Your meals should contain such foods that are very low in carb and high in fat, pro- tein should be moderate. Typically, for the Standard Keto Diet (SKD), Fats should deliver ap- proximately 75% of your total calorie intake. Proteins should account for around 20% of energy needs, while carbs are usually restricted to 5%. So, the ratio is 75% Fats, 20% Proteins and 5% Carbs. Carbs are usually restricted to 50 grams per day. However, a tougher version is also followed by people in which Carbs are restricted to 20 grams a day. You must count your carb intake to get the best out of Keto Diet.

4. Foods You Can Take On Keto Diet The best part about the Keto Diet foods is you can still have the mouth-watering foods while other diets need you to sacrifice your taste of mouth and cravings for foods. Keto Diet allows you to take a variety of foods which you love to eat. Here’s the list for you. Protein a) Meats Chicken Turkey Duck Lamb Bacon Beef Salmon Lobster Ham Pork Hot dogs Sausages Shrimp Crab Wild meats b) Dairy Items Butter Cottage cheese Sour cream Cream cheese Heavy cream Most types of cheeses Plain yoghurt Sour cream Whipped cream

5. Fats & Oils Olive oil Avocado oil Coconut oil Hazelnuts Macadamia nuts Pecans Pine nuts Walnuts Almonds Carbohydrates a) Vegetables Asparagus Broccoli Brussels sprouts Cabbage Cauliflower Romaine lettuce Celery Cucumber Eggplant Green beans Radishes Spinach b) Fruits Strawberries Blueberries Raspberries Avocado

6. Foods You Should Avoid On Keto Diet While Keto is allowing you to take a variety of foods of protein and fats, it needs you to sacrifice some too. The foods which you should avoid on Keto Diet are mainly the Carbs and some processed foods such as: 1) Grains & Gluten (Pasta, Pastries, Cereals) 2) Processed and refined fats like vegetable oils and margarine 3) Fruits 4) Sugar 5) Processed treats (Cookies, chocolate bars, and ice cream) 6) Soda & Juice 7) Legumes & Soy 8) Factory Processed Meats 9) Low-Fat Foods 10) Potatoes 11) Corn 12) Beans Check out >>>> K E T O - D I E T - Personalized KETO Diet Plans by KETO FIT

7. 7 Day Meal Plan For You You’ve learned about the foods you can take and you should avoid. Now you might be wondering about how to set your meal plan. Here’s the 7-day meal plan for you which is very simple to follow. Remember, it’s only a sample meal plan. You can customize your plan according to your dietitian’s guidelines. Monday Breakfast 2 egg omelettes with butter and cheese Coffee with cream Small yoghurt with cinnamon and erythritol Lunch 2-3 cups salad veggies of your choice and one grilled Tuna fillet Dinner Grilled chicken & cauliflower or broccoli in butter with cheese and garlic

8. Tuesday Breakfast Yoghurt, Berries + nuts Coffee with cream Lunch Chicken salad with cheese and olive oil Dinner Pork steak & baked zucchini with parmesan Wednesday Breakfast 3 egg omelettes with butter and cheese Coffee with cream Lunch Grilled fish & baked zucchini with parmesan Dinner Chicken meatballs fried in coconut oil

9. Thursday Breakfast Strawberry Coconut Smoothie Coffee with cream Lunch Chicken meatballs fried in coconut oil Dinner Grilled chicken & cauliflower or broccoli in butter with cheese and garlic Friday Breakfast Bacon and Eggs with Avocado Coffee with cream Lunch Baked chicken leg and tight and cabbage salad Dinner Baked Salmon & Asparagus with Parmesan

10. Saturday Breakfast Coconut flakes, yoghurt and fruit Coffee with cream Lunch Broccoli cream soup Dinner Chicken with spinach and cheese Sunday Breakfast Cauliflower toast topped with cheese and avocado. Coffee with cream Lunch Bunless salmon burgers topped with pesto. Dinner Meatballs served with zucchini noodles and parmesan cheese Thank you for reading this 7day keto diet plan. If you are interested in personalized custom keto plans for you ,just check this out best ever Personalized KETO Diet Plans by KETO FIT CLICK HERE TO KNOW MORE