keto beginner meal plan

Keto Beginner Meal Plan! The ketogenic diet is very popular with athletes, including bodybuilders, because it helps shed fat tissue while maintaining optimal strength and recovery, and optimizes hunger pangs. Instead of carbohydrates and muscle glycogen, the body will use stored fat for energy; This is known as “ketosis” functioning. The duration of use of this diet varies from person to person, but a prolonged absence of carbohydrate intake can slow down the metabolism and prevent the loss of fat tissue. In this article, we will explain everything you need to know to make this type of diet success.

THE BASICS OF THE KETOGENIC MEALS DIET

Traditional diets are all about reducing your carbohydrate and fat intake, but the ketogenic diet works differently. 

This diet is not new, it was developed after fasting and ketosis were found to sometimes help with severe epilepsy, and has been used since 1921 in cancer control, along with therapies for certain medical conditions, and as a diet favored by athletes looking for better endurance or a way to lose weight naturally.

The ketogenic diet prescribes a massive reduction in carbohydrate intake and significant fat intake (70-90% of total calorie intake), with this fast becoming the main source of body energy. When converted into ketones, fats fuel the brain and provide energy for the muscles. In addition to losing fat tissue, this diet helps with your appetite, while maintaining strength and endurance, which is what makes it so popular.

However, this diet should be followed with caution because, in the event that planning and monitoring are poorly done, it can cause:

  • Hypercholesterolemia (high cholesterol level) and hyperlipidemia (high level of lipids in the blood)
  • Kidney stones
  • Dysmenorrhea (painful periods in women)
  • Osteoporosis (decreased bone density, increased risk of fractures)
  • Diabetic ketoacidosis (due to lack of insulin production, increased production of acetone bodies, which are eventually wasted)

This diet requires the use of foods rich in calories and fats, such as butter, cream, coconut oil, olive oil, avocado oil, avocados, salmon, mackerel … while foods containing carbohydrates are almost completely eliminated.

7-DAY KETOGENIC MEAL NUTRITION PLAN

Here we will give you an example of a 7-day ketogenic diet, but remember to adapt it to your needs: After calculating how many calories your body needs, decrease the calories by 200-300 kcal/day, then calculate the amounts of food needed.

60–70% of calories are from fat, 20–30% from protein, and 5–10% from carbohydrates.

Day 1 – Monday

Total net carbs: 20.7 g

  • Breakfast (4.6g net carbs): Scrambled eggs with sauteed onion and cheddar cheese
  • Snack (2g net carbs): Peanut butter caramel crunchy bar
  • Lunch (5.8g net carbs): 150g ham, 2 cups mixed greens with ½ avocado, 5 large black olives, ½ cup sliced ​​cucumbers, and 2 tablespoons blue cheese vinaigrette
  • Snack (4.5g net carbohydrates): 3/4 medium zucchini cut into sticks and 80g provolone
  • Dinner (3.8g net carbs): Baked Catfish with Broccoli and Herb Butter Mix

Low carbohydrate diets have a diuretic effect, be sure to drink at least 6 to 8 glasses of water each day. Also, be sure to add extra salt to your diet to ensure that you are getting enough electrolytes.

Day 2 – Tuesday

Total net carbs: 20.2 g

  • Breakfast (4.6g net carbs): Scrambled eggs with sauteed onion and cheddar cheese
  • Snack (4.4g net carbs): 1 cup sliced ​​red bell pepper with 2 tablespoons ranch dressing
  • Lunch (5.8g net carbs): Bacon and Cheddar Soup
  • Snack (2.2g net carbs): 1 stalk of celery with 2 tablespoons of cream cheese
  • Dinner (3.2g net carbs): Pork chop with bone and 300 grams of cauliflower and cheddar puree

Day 3 – Wednesday

Total net carbs: 19.7 g

  • Breakfast (2.9g net carbohydrates): Spinach and Swiss cheese omelet
  • Snack (1g net carbohydrates): An Iso Whey Zero and Omega 3 protein shake
  • Lunch (6g net carbohydrates): Grilled chicken with baby spinach, tomato, and avocado salad
  • Snack (2.2g of net carbohydrates): 80g of ham, 2 tablespoons of cream cheese, and 2 pieces of pickles
  • Dinner (7.6g net carbohydrates): Sauteed beef with vegetables in a romaine salad

Day 4 – Thursday

Total net carbs: 19.3 g

  • Breakfast (4.7g net carbohydrates): Cheese and spinach omelet with avocado and salsa
  • Snack (1g net carbohydrates): An Iso Whey Zero and Omega 3 protein shake
  • Lunch (6g net carbs): Chicken tart with a green salad
  • Dinner (5.4g of net carbohydrates): 250g of hamburger with 40g of pepper cheese, 1 small tomato, ½ avocado, and 2 leaves of romaine lettuce

Day 5 – Friday

Total net carbs: 21.9 g

  • Snack (1g net carbohydrates): An Iso Whey Zero and Omega 3 protein shake
  • Lunch (6.9g net carbs): Chili con carne with 2 cups of mixed vegetables and 2 tablespoons of Italian Vinaigrette
  • Snack (4.4g net carbs): 1 cup sliced ​​red bell pepper with 2 tablespoons ranch dressing
  • Dinner (6g net carbs): Caesar salad without croutons

Day 6 – Saturday

Total net carbs: 20.7

  • Breakfast (4.9g net carbs): Red pepper stuffed with creamy eggs and spinach
  • Snack (1g net carbohydrates): An Iso Whey Zero and Omega 3 protein shake
  • Snack (4.5g net carbs): 1 portobello mushroom, ¼ cup raw sauce, and 40 grams of pepper cheese
  • Dinner (7.8g net carbs): 200 grams of Italian sausage, ¼ medium onion sliced, ½ sliced ​​red bell pepper with 2 cups of spinach, ½ cup of sliced ​​mushrooms, and 2 tablespoons of blue cheese vinaigrette.

Day 7 – Sunday

Total net carbs: 20.8g

  • Breakfast (2.9g net carbs): Flaxseed and pumpkin pancakes
  • Snack (1.7g net carbohydrates): 5 whole peas and 80g cheddar cheese
  • Snack (3.2 g net carbs): 2 celery stalks and 2 tablespoons cream cheese
  • Dinner (9.9g net carbs): Baked salmon with chermoula on broccoli