Keto! Ketones! Ketosis!… The ketogenic diet can be so confusing for beginners. Learn what it means here and achieve your goals in 2024 with our guide to the keto diet for beginners.
Lose weight and start eating well with our printable 7-day keto meal plan pdf with 25+ delicious healthy keto recipes.
Table of Contents
- Starting A Ketogenic Diet
- The Keyword: Ketosis
- The Basics of Keto
- 7-Day Keto Meal Plan PDF
- 💬 Reviews
Starting A Ketogenic Diet
Preventing weight gain during this time of the year is one thing, but is it even possible to lose weight after over-indulging during the holiday season? Yes!
Lose weight and stay lean with our 7 day keto diet plan. Unlike many fad diets, the keto or ketogenic diet is more of a lifestyle.
The diet does not set rules to starve yourself, eat a cup of vegetables, or drink some juice to lose weight.
It is not a taxing diet that will ask you to exert immense control and cut off all the food you like in exchange for fruits and vegetables.
The keto diet does not require you to starve for days at a time, either.
Instead, the diet will help you understand how your food habits have turned bad over the years and what you can do to regain optimal health.
You will learn that all your excess weight exists not only due to overeating and not exercising.
The Keyword: Ketosis
In the ketogenic diet, ketosis is the keyword. It is a metabolic process where your body uses stored fat instead of glucose for energy.
With this diet, you can easily lose weight by burning off stored fat.
Ketosis is a natural state in the body that you induce by consuming more fats than carbohydrates.
Your body will always try to adapt to how you feed and treat it. When you consume more fats, it will automatically start using them for energy in the ketosis state.
Your liver will produce more ketones, and fat will be the main energy source instead of glucose.
As the body requires more energy, it will utilize the fat stored around it.
At this point, you will see a difference in the appearance of your body.
The Basics of Keto
When you start the keto diet, there are important points to keep in mind to effectively push your system into ketosis.
First, you must restrict your net carbohydrate intake to around 20 grams or less per day.
The diet is strictly low carb, or it won’t work.
You don’t need to cut out fiber since it is required for your body, but reducing carbs in your diet will make a huge difference and help you lose weight through ketosis.
You also have to control your protein intake and keep it moderate but higher than your carbohydrate intake.
Usually, you should consume around 0.5 to 1 gram of protein per pound of body weight daily.
So, if you weigh 150 pounds, you consume 75-150 grams of protein daily.
Keep the amount moderate since protein can also be converted to glucose by the body, which will hinder the process of ketosis.
The most important part of the keto diet is to include a lot of fat, as it will help you eat a full meal and stay satisfied until the next one.
Energy from a carb-loaded diet gets burned off easily, leading to hunger and binge eating.
Eating more fats will be a more sustainable way to check your eating habits and force your body into ketosis.
This will help you lose a lot of weight. Don’t develop a habit of snacking too often.
Many keto snacks are available to suit your diet, but it is better to focus on the main meals and only snack a couple of times each day.
Eating unnecessarily and untimely is a bad habit that will slow down ketosis and make you gain weight.
Snacking is one of the worst habits of the modern-day diet and is caused due to the thousands of products easily available around us.
Don’t buy a ton of snacks when you visit the supermarket because this will make it harder to resist at home.
Whether you are on a diet or not, it is important to stay hydrated all day.
When you first start the keto diet, drink more water than usual.
To burn off fat faster, add exercise to your daily routine.
Physical activity has many benefits to the body; it promotes longevity, helps prevent many diseases, and helps you stay fit.
After a while, try adding intermittent fasting to your routine. This effectively increases ketones in the body and accelerates the process of weight loss during ketosis.
Also, make sure you get sufficient sleep. A good night’s sleep is crucial for the body to maintain good health.
Poor sleeping habits can lead to issues such as blood sugar imbalance, increased stress hormone secretion, etc.
Also, lack of sleep will leave you tired and unwell the following day.
Bad sleeping patterns also slow down ketosis and promote bad eating habits.
Midnight snacks might sound fun, but they are not a healthy choice, especially if you want to lose weight.
Suppose you are not an athlete or do not participate in extremely demanding sports. You generally do not need supplements during the ketogenic diet, as it is not recommended unless necessary.
It’s better not to waste a ton of money on any products claiming to increase your weight loss rate. Just stick to the diet, and it will work for you.
Remember to consult your doctor to see if any underlying medical conditions may make the keto diet unsuitable.
Don’t rush into any diet at the risk of your health. Different things might work for different people.
If they give you the green light, you can start the keto diet and lose weight as soon as possible!
Ready to start your Keto Diet?
It’s as easy as 1-2-3
- Go Here
- Spend 45 seconds telling them a little bit about yourself and your goals.
- Get your custom plan and review it right away!
It’s really that simple.
But what makes this plan so easy to follow is that literally everything is done for you.
They tell you exactly what to eat and when. They give you the grocery list, the recipes, and even videos showing you how to make all the delicious food!
It doesn’t get easier than this.
So go right now and claim your custom plan while it’s still available!
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7-Day Keto Meal Plan PDF
Each day includes recipes for breakfast, lunch, snacks, and dinner. Feel free to mix and match your favorite recipes if you prefer certain ones over others.
Also, it would be best if you used our keto calorie calculator to calculate your daily calorie intake requirements.
This will help you decide how many portions of each meal you need to eat and whether or not you need to add more snacks.
Check out the recipes listed for Monday to Sunday, or get the printable meal plan in PDF format with all the recipes sent straight to your email by filling out the details below.
Health Disclaimer:A ketogenic or keto diet has many proven benefits, but it is still controversial. Any information we provide is for your personal use and for educational purposes only. Always consult with your doctor before beginning any diet or nutrition routine, especially if you are pregnant or have any pre-existing health conditions. Nothing contained on this website should be considered medical advice.
Monday
- Cranberry Keto Pancakes Recipe
- Keto Lettuce Wraps
- No Bake Peanut Butter Energy Balls
- Garlic Butter Chicken Breast Recipe
Tuesday
- Best Keto Leek Bacon Omelette
- Rosemary Keto Focaccia Bread with Greek Yogurt
- Keto Peanut Butter Cookies
- Keto Ramen Recipe
Wednesday
- Low Carb Pancakes with Coconut Flour
- Creamy Keto Pumpkin Soup Recipe
- No-Bake Keto Raspberry Cheesecake Bites
- Keto Pad Thai Recipe
Thursday
- Healthy Keto Fathead Bagels
- Keto Frittata with Zucchini and Goat Cheese
- Easy Keto Doritos Recipe
- Keto Stuffed Peppers with Ground Beef
Friday
- Keto Coconut Flour Crepes
- Keto Tortilla Chips Recipe
- Easy Creamy Cauliflower Mushroom Risotto (Keto)
Saturday
- Best Keto Pumpkin Pancakes Recipe
- Crustless Broccoli Quiche Recipe
- No-Bake Keto Almond Butter Cookies
- Keto Zucchini Alfredo Recipe
Sunday
- Keto Chocolate Chaffle Recipe
- Korean BBQ Steak Salad
- Matcha Energy Balls
- Keto Philly Cheesesteak Casserole
