What should you eat? The most asked question by people who want to try a keto diet plan. Here we will look into diet plan and start using a free two-week keto diet plan for a step-by-step transformation along with much-awaited shopping lists.
But what is a keto diet plan?
this diet is known as a ketogenic diet which consists of low carbs, high fat diet added to bring more health benefits and studies showed that this diet plan can lose weight and improve health and prevent diseases like diabetes, cancer, epilepsy, Alzheimer’s disease.
Keto diet plan involves reducing carbohydrate intake for efficient fat burning. It basically burns fat into ketones in the liver and helps in supplying more energy to the brain.
The diet drastically reduces blood sugar and insulin levels and thereby increasing the ketones additionally providing many health benefits.
Ketones are produced when you consume fewer carbs that are further broken down to blood sugar. Also, the liver is responsible for producing ketones to fat and served as the fuel for the body and brain.
However, the brain is an extraordinary part of our body which is power hungry too. Thus, consumes a lot of energy every day. The only mean through which it acquires energy is through the involvement of glucose or ketones.
This diet plan is very low in carbs but high in fat and somewhat moderate in protein? When starting a ketogenic diet carb with reduced carbs of 50gms per day. The complex diet plan consists of the carbs reduced to the level of 50gms per day. Although fats cut carbs that delivers up to 75% of calorie intake.
How to start 14 days diet plan for beginners?
this diet plan consists of recipes for the breakfast, lunch & dinner every day for 2 weeks. Here we’ll look into some keto diet menu plan with varieties for food items in it. The “Keto” term represents in a ketogenic diet due to the body allows the production of small fuel molecules called “ketones”. This unmatched fuel used up in the body as blood sugar (glucose) to form short supply.
The start of the keto diet plan helps in switching the fuel supply and run the fat burning fat for 24*7. Thus a person running on low insulin level the fat burning starts increasing and become easier for accessing the fat stored and to burn it off. For beginners is an amazing way to head start if you’re planning to lose weight. The advantages associated with the kenotic diet is less hunger and good sleep which lets the practitioner of keto diet stay focused and alert.
Should you start this diet plan?
There are several myths and controversies associated with the keto diet plan but mostly their claims are false. However, there are 3 types of the consideration required such as.
- Avoid taking medication for diabetes
- Avoid taking medication for high blood pressure
- Avoid breastfeeding
Are there a keto diet plan for beginners?
What are the diet plan and foods you can enjoy with it? There are several typical foods in a ketogenic diet but the net carbs remain 100gms the lower is generally preferred. The most important aspect of diet meal plan or starting a keto diet plan for beginners is to avoid eating carbs. This is significant and better to stay under 50 gms per day of net carbs that help in losing weight faster. Countless studies have been made to recommend food and recipes made for diet plan, especially for beginners.
Most foods can be eaten in this diet meal plan such as
- Fatty fish
- Butter and cream
- Nuts and seeds
- Healthy oils
- Low carb veggies
For keto diet meal plan starters we recommend you to include these foods.
Breakfast: You can eat bacon, eggs, and tomatoes
Lunch: Chicken salad with olive oil
Dinner: Salmon with asparagus cooked in butter
Breakfast: Egg, cheese omelet, tomato, basil
Lunch: Shrimp salad along with avocado with olive oil
Dinner: chicken with pesto and cream cheese and some veggies
Breakfast: A milkshake preferably ketogenic
Lunch: Shrimp salad together mixed with olive oil and avocado
Dinner: Pork Chops along with parmesan cheese some broccoli and salad
Breakfast: Omelet with avocado some salsa peppers onions and spices
Lunch: A few nits and celery sticks with guacamole and salsa
Dinner: chicken with stuffed pesto and cream along with some veggies
Breakfast: Sugar-free yogurt along with peanut butter with some cocoa powder and stevia
Lunch: beef cooked in coconut oil and some veggies
Dinner: a bunless burger with egg and cheese
Breakfast: You can try some ham with omelet and vegetables.
Lunch: Some ham and cheese slices with nuts
Dinner: Whitefish, egg with spinach cooked with coconut oil
Breakfast: Some fried eggs with bacon and mushrooms
Lunch: Burger with salsa, cheese, and guacamole
Dinner: Steak and eggs with a side salad
This diet plan is undoubtedly the best rotation diet plan consist of vegetables and meat consumed prolonged. Each of the food items keto diet menu plan provides different nutrients to health benefits.
Keto diet menu plan is offered by most of the restaurant, therefore, the meat and fish based dish covered with high carb food items you can order for yourself. Also, definite egg based plans are a good way for the continuation of the diet plan. However, this diet plan is absolutely safe and healthy although sometime it may arise that the body can take a little time for adjustments for a few days.
This diet plan also changes the water and mineral balance of the body that adds up extra salt from meals taken as a supplement. At least keto diet plan for beginners it is important to eat by restricting the intake of calories which affects in drastic weight loss in the short term.