Keto Diet For Beginners – Overview
If you are searching for the best keto diet for beginners, you are probably thinking of losing some quick weight within minimal time.
Well, as you are just putting your first step forward with this diet plan, there are a few things that you must know beforehand.
Keto Diet for Beginners – Getting Started
We all know that the Keto diet requires you to practice a meal plan that is low in carbs, moderate in protein, and higher in healthy fats.
It takes us time to adapt to new habits, and the same goes true for this keto diet. So, being a beginner, you must think about certain ways and methods to bring your body into this dietary pattern.
This is where the tips and guidelines mentioned below can help you during the whole Keto diet phase.
General Guidelines for the Keto Diet for beginners
- Load your meal platter with lots of veggies (in addition to other food options in a keto diet). This way, you can feel filled for long periods and cut down those sugar cravings and hunger pangs
- Don’t take too much stress and stay focused and determined about reaching your weight loss goals
- Indulge in a hardcore exercising regimen to get the best out of this diet plan
- Never skip on your daily protein requirements as that would help you to build some lean muscles(while also triggering the weight loss process)
- Drink enough water during the day (at least 3 liters a day)
- Control your cravings for those junk and processed food options by binging on keto diet snacks
Weekly planner for Keto diet for beginners
Day 1.
Asian beef salad
Breakfast- 1 serving of scrambled eggs with spinach and parmesan
Snack- 1 serving of sausage, eggs and cheese scramble
Lunch- 1 serving of Asian beef salad
Snack- 1 serving of oat bran and cinnamon with 1 apple
Dinner- 1 serving of pesto chicken casserole
Day 2.
spinach salad
Breakfast- 1 serving of Keto cheese roll-ups with 1 apple
Snack- 1 serving of Denver omelet
Lunch- 1 serving of spinach salad with grilled salmon
Snack- 1 serving of scrambled eggs with veggies
Dinner- 1 serving of Pork chop with red cabbage slaw
Day 3.
tuna salad
Breakfast- 1 serving of scrambled eggs with bacon and mushroom and 1 apple
Snack- 1 serving of roasted beef with 1 serving of cheese slices
Lunch- 1 serving of tuna salad with sun-dried tomatoes
Snack- 1 serving of Oregano eggs with 2 strips of bacon
Dinner- 1 serving of zucchini noodles with roasted meatballs
Day 4.
sweet potato hash
Breakfast- 1 serving of cabbage hash browns with 4 strips of bacon
Snack- 1 serving of easy sweet potato hash with 1 cup of strawberries
Lunch- 2 servings of basic egg omelet with 1 banana
Snack- 2 apples
Dinner- 1 serving of roasted chicken breast with sautéed mushrooms
Day 5.
tofu scramble
Breakfast- 1 serving of scrambled eggs with onion flakes
Snack- 1 serving of tuna avocado salad with 1 apple
Lunch- 1 serving of spinach, ham and egg muffins with 4 strips of bacon
Snack- 1 cup of strawberries with almonds (1 oz)
Dinner- 1 serving of tofu scramble with fried broccoli and bell peppers
Day 6.
poached eggs
Breakfast- 1 serving of poached eggs with 1 orange
Snack- 1 serving of poached eggs with bacon and tomatoes
Lunch- 1 serving of roasted chicken breast
Snack- 2 servings of kale chips with 1 serving of non-fat Greek yogurt
Dinner- 1 serving of grilled beef kebabs with sautéed broccoli and bell peppers
Day 7.
bok choy
Breakfast- 1 serving of egg and onion scramble with 4 strips of bacon
Snack- 1 serving of spinach scrambled eggs
Lunch- 1 serving of cream cheese omelet with 1 cup of strawberry
Snack- 1 serving of zucchini hash with 1 cup of blueberries
Dinner- 1 serving of broiled trout with sautéed bok choy
The bottom line for the Keto diet for beginners
You may experience a bit of fatigue, nausea, and weakness during the keto diet’s initial phases, but the same issues would gradually disappear.
All you need to do is stay disciplined and focused on your weight loss goals, and that’s how you can gain the most out of this keto diet for beginners.
Printable (PDF) Keto diet for beginners
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of scrambled eggs with spinach and parmesan | 1 serving of Keto cheese roll-ups with 1 apple | 1 serving of scrambled eggs with bacon and mushroom and 1 apple | 1 serving of cabbage hash browns with 4 strips of bacon | 1 serving of scrambled eggs with onion flakes | 1 serving of poached eggs with 1 orange | 1 serving of egg and onion scramble with 4 strips of bacon |
| Snack | 1 serving of sausage, eggs and cheese scramble | 1 serving of Denver omelet | 1 serving of roasted beef with 1 serving of cheese slices | 1 serving of easy sweet potato hash with 1 cup of strawberries | 1 serving of tuna avocado salad with 1 apple | 1 serving of poached eggs with bacon and tomatoes | 1 serving of spinach scrambled eggs |
| Lunch | 1 serving of Asian beef salad | 1 serving of spinach salad with grilled salmon | 1 serving of tuna salad with sun-dried tomatoes | 2 servings of basic egg omelet with 1 banana | 1 serving of spinach, ham and egg muffins with 4 strips of bacon | 1 serving of roasted chicken breast | 1 serving of cream cheese omelet with 1 cup of strawberry |
| Snack | 1 serving of oat bran and cinnamon with 1 apple | 1 serving of scrambled eggs with veggies | 1 serving of Oregano eggs with 2 strips of bacon | 2 apples | 1 cup of strawberries with almonds ( 1 oz) | 2 servings of kale chips with 1 serving of non-fat Greek yogurt | 1 serving of zucchini hash with 1 cup of blueberries |
| Dinner | 1 serving of pesto chicken casserole | 1 serving of Pork chop with red cabbage slaw | 1 serving of zucchini noodles with roasted meatballs | 1 serving of roasted chicken breast with sautéed mushrooms | 1 serving of tofu scramble with fried broccoli and bell peppers | 1 serving of grilled beef kebabs with sautéed broccoli and bell peppers | 1 serving of broiled trout with sautéed bok choy |
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