Keto diet for beginners involves following a high fat, low carb diet which permits moderate consumption of protein and proves effective for weight loss. The basic keto diet for beginners includes cutting most sources of carbs such as bread, pasta, chips, beans and even fruits or some veggies. It promotes the consumption of pre fats like butter, olive oil, chicken breast, however it often recommends opting for unsaturated fats over saturated ones. The diet puts your body in ketosis where it starts utilising fats for energy rather than carbs thus helps with weight loss and also reduces the risk of type 2 diabetes. Continue reading to know more about Keto diet plan for beginners in detail.
Is Keto Diet Safe for Beginners?
The keto diet can be safe for beginners if approached carefully and with proper planning. It involves drastically reducing carbohydrate intake and increasing fats, which shifts the body into a state of ketosis where it burns fat for energy. While many people experience benefits like weight loss and improved blood sugar control, beginners might face challenges such as the “keto flu,” which includes symptoms like fatigue, headaches, and irritability as the body adjusts. It’s important to focus on nutrient-rich foods, stay hydrated, and monitor electrolytes. Consulting with a healthcare professional before starting, especially for those with pre-existing health conditions, can help ensure the diet is followed safely. To practise the diet under expert’s guidance, follow Keto Diet Plan.
Benefits of Keto Diet Plan helps Beginners?
Keto diet plan for beginners helps in promoting weight loss, enhances heart health by reducing bad cholesterol and regulating blood pressure and departs several other perks. Some of the benefits are mentioned below-
- Promotes weight loss
- Improves heart health
- Reduces insulin resistance
- Regulates blood pressure
- Suppresses appetite
- Enhances mental well being
1. Promotes weight loss
Keto diet for beginners puts your body into ketosis with low carb consumption. During this process your body switches to burning fat for energy instead of carbs resulting in weight loss. With lower intake of carbs the release of glucose in the blood is also less which effectively helps in lowering the sugar craving and lowers the appetite.
2. Improves heart health
The keto diet plan for beginners helps in managing cholesterol levels. By emphasising high-fat foods and reducing carbohydrates, the keto diet helps lower LDL (bad) cholesterol, which is crucial for cardiovascular health. It also promotes the increase of HDL (good) cholesterol, which aids in transporting cholesterol away from the arteries to the liver for processing or excretion. This dual effect can potentially reduce the risk of heart disease over time. However, maintaining a balanced approach to keto, including quality fats and monitoring overall nutrient intake, is key to reaping these cholesterol management benefits effectively.
3. Reduces insulin resistance
By cutting down on carbs and eating more healthy fats and proteins, your body shifts from using glucose for energy to burning fat instead. This change can lower the amount of insulin your body needs to produce, which helps keep your blood sugar levels more stable. Over time, this can make your cells more responsive to insulin, reducing insulin resistance. For someone just starting out, this means better control over blood sugar and potentially lowering the risk of developing type 2 diabetes.
4. Regulates blood pressure
When your body goes into ketosis, it effectively reduces insulin levels which helps your blood vessels to relax and improves circulation that substantially helps in reducing blood pressure. Keto diet for beginners also promotes consumption of unprocessed whole foods which reduces sodium intake and regulates blood pressure.
5. Suppresses appetite
One of the studies on keto diet published by NIH in 2020 suggests that keto diet plan for beginners prevents an increase in ghrelin secretion which also reduces hunger hormones. This further helps in controlling appetite and keeps overeating at bay which is imperative for weight loss.
6. Enhances mental well being
By focusing on healthy fats and cutting down on carbs, your brain gets a steady supply of ketones, which it can use for energy. This can lead to more stable moods and better focus. Many people on the keto diet also report feeling less anxious and having fewer mood swings. The diet also encourages eating whole, nutrient-rich foods, which can provide essential vitamins and minerals that support brain health. Keto diet plan for beginners can help you feel more balanced, energetic, and mentally sharp.
Now that we have understood What is Keto Diet, let’s look into a 7 days keto diet plan for beginners.
Keto Diet Plan for Beginners
Keto diet involves cutting down on all carbs sources and increasing the intake of healthy fats such as fish and seafoods, cheese, plant oils, etc. It is also important to monitor portion control and consume liberal amount of water. Below given is a 7 day keto diet plan for beginners. You can also Buy Keto diet plan which are created by certified nutritionists.
Foods to eat during keto diet for beginners
While following a keto diet, it is essential to mark out all the foods that can be consumed such as eggs, healthy oils, fish, seafoods etc. These food items are low in carbs and high in polyunsaturated fats, protein, vitamins and other essential nutrients. Below given are the list of foods to eat during keto diet for beginners-
1. Low carb veggies
It is recommended to consume non starchy vegetables that are low in calories and carbs while also substantially high in nutrients, including vitamin C and several minerals. Low carb veggies are also rich in antioxidants which helps to reduce oxidative stress, protects the cells from radical damage and enhances immunity. You can keep a tab on your calorie consumption through the Daily calorie intake calculator.
2. Cheese
Cheese is one of the most highly advisable foods in keto diet for beginners as it is low in carbs and high in fat as well as protein and calcium. Protein helps in promoting appetite control and also reduces hunger hormones. The calcium content helps in promoting bone health and also strengthens the teeth.
3. Plain Greek Yogurt and Cottage Cheese
Greek yoghurt and cottage cheese are also low in carbs but rich in protein and calcium. There is about 20g of protein in seven ounces of greek yoghurt and 28g in eight ounces of cottage cheese. This helps in lowering the carb intake and also promotes satiety as well as enhances the resting metabolic rate and retains lean muscle mass.
4. Fish and seafood
Fish and seafood are excellent choices for a keto diet because they are low in carbs and high in healthy fats and protein. Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which support heart and brain health. Shellfish like shrimp and crab are also low in carbs and packed with nutrients. Including a variety of fish and seafood in your keto diet helps you meet your nutritional needs while keeping your carb intake low, making it easier to stay in ketosis and enjoy delicious, satisfying meals.
5. Unsweetened coffee and tea
Unsweetened coffee or tea has zero carbs, calories, fats or protein which makes it an excellent addition to one’s keto diet. They are also rich in antioxidants which can reduce radical damage and oxidative stress. This helps reduce inflammatory diseases and also promotes the immune system. Unsweetened tea and coffee without milk is also one of the best low calorie foods that can substantially help in weight loss.
Foods to avoid during keto diet for beginners
While putting your body in ketosis, it is important to avoid foods that are high in carbs. The examples include sugary foods like candies, cakes, and sodas, as well as starchy foods such as bread, pasta, rice, and potatoes. Below given are the list of foods to avoid during keto diet for beginners-
1. Starchy veggies and High sugar fruits
One should avoid consuming starchy veggies such as Beetroot, Cassava, Parsnips, Peas, Potatoes or Sweet potato as they are high in simple carbs and low in fiber. High sugar fruits should also be avoided such as mangoes, cherries, pears or figs which leads to blood sugar spikes and increases the risk of type 2 diabetes.
2. Fruits drinks and juices
Fruits drinks and juices should be avoided on a keto diet because they are often high in sugars and carbohydrates, which can quickly kick you out of ketosis. Even natural fruit sugars can cause spikes in blood sugar levels, making it harder to maintain the low-carb state that the keto diet requires. Many store-bought fruit drinks and juices also contain added sugars, further increasing their carb content. Instead, opting for water, herbal teas, or electrolyte drinks without added sugars helps keep your carb intake low and supports your keto goals.
3. Grains
Grain products like bread, pasta, breakfast cereals, grits, and tortillas are rich in carbohydrates which should be limited during keto diet. Even breakfast cereals and whole-grain cereals are rich in carbs and thus they should generally be restricted.
4. Sweetened yoghurts
Sweetened yogurt should be avoided on a keto diet because it often contains high amounts of added sugars, significantly increasing its carbohydrate content. These added sugars can disrupt ketosis, the metabolic state essential for a keto diet, by raising blood sugar levels. Even seemingly healthy flavored yogurts can have hidden sugars that make them unsuitable for low-carb eating. Instead, opting for plain, full-fat yogurt without added sugars allows you to enjoy a nutritious, keto-friendly option. Find out How to calculate calorie requirement to plan our diet more adequately.
5. Chips and crackers
Chips and crackers should be avoided on a keto diet because they are typically high in carbohydrates and made from starchy ingredients like potatoes, corn, and wheat. These snacks can quickly add up in carb content, disrupting ketosis and preventing your body from burning fat for energy. Knowing which foods to consume and avoid will significantly help you in knowing How to start keto diet.
Side Effects of Keto Diet a beginner might face
Keto diet brings a lot of drastic changes into one’s dietary pattern which may at times give way to several problems such as dehydration, kidney stones, keto flu and so on. Below mentioned are some of the potential downsides of keto diet for beginners-
1. Dehydration
A keto diet can lead to dehydration because of its low carbohydrate intake, which reduces the body’s glycogen stores. Glycogen binds to water in the body, so when these stores are depleted, the excess water is excreted through urine. Some of the common symptoms of dehydration include changes in urine, dry mouth, increased thirst, dizziness, etc.
2. Keto flu
Some people may also get the keto flu after getting on with the keto diet. The symptoms of keto flu include constipation, dizziness, exercise tolerance difficulties, fatigue or headache. It is advisable to consult a professional in case you show any such symptoms before continuing with your diet.
3. Kidney stones
A keto diet can potentially lead to kidney stones due to its high intake of animal proteins, which can increase the levels of uric acid and calcium in the urine. High uric acid levels can contribute to the formation of uric acid stones, while elevated calcium levels can lead to calcium oxalate stones. To prevent this problem, it is advisable to consume a liberal amount of water.
4. Gastrointestinal issues
Another common side effect of keto diet includes GI problems like constipation, diarrhoea, nausea, or vomiting. The consumption of high fat content foods is often difficult for the body to absorb which can lead to problems of diarrhoea.
5. Vitamin and mineral deficiency
Keto diet eliminates and restricts quite a lot of veggies, fruits and other foods to lower the carb intake which can give way to deficiency of certain vitamins and minerals. An individual going on a keto diet may suffer the deprivation of folate, thiamin as well as vitamins A, B6, B12, C, E, and K which are required to perform essential bodily functions.
Common Mistakes to avoid as a beginner in Keto Diet
The keto diet is quite a restrictive one and people may find it difficult to get it right in the first go. However, while starting the diet it is essential to avoid the following mistakes which are common but can be overlooked.
1. Starting the diet abruptly
Keto diet requires one to go on a low calorie diet however it should be done at a healthy pace. Often people drastically cut off carbs which can lead to health complications. Thus it is required to start tapering down on carbs some days prior to starting the diet fully.
2. Ignoring foods rich in Omega-3 Fatty Acids
Keto diet emphasises on consumption of high fat, however one should be careful about choosing the right kind of fat. It is advisable to include healthy sources such as more anti-inflammatory omega-3s, particularly EPA and DHA. These can be extracted from fish & seafoods, nuts and seeds as well as plant oils.
3. Not fulfilling hydration needs
Dehydration is one of the most common side effects of keto diet as the drastic cut down on carbs leads to shifts in your fluid and electrolyte balance. Depletion of carbs leads to depletion of stored water and thus is significantly important to increase one’s water intake.
4. Not paying attention to veggies intake
Vegetables are rich in carbohydrates and thus it’s important to keep a tab of its intake as excess carb consumption through veggies can put your body out of ketosis. However, at the same time it is also important to not completely ignore the intake of veggies and resort to non-starchy ones like leafy greens, cucumber, tomato, broccoli, cauliflower, bell peppers, and asparagus.
Expert Review on Keto Diet for Beginners?
Dr. Amit is an expert nutritionist and he suggests at beginner level one should start the keto diet with proper research and planning after consultation with a professional. It is advisable to taper down carbs steadily instead of hastily giving it all up at once as keto requires you to cut down on carbs. While increasing your fat intake to put your body into ketosis, go for healthy sources such as omega 3 fatty acids which can be consumed through fish and seafoods, mixed nuts and seeds, plant oils like flax seeds oils. It is also imperative to consume plenty of water as keto diet substantially increases the risk of dehydration which can also lead to problems of kidney stones.
References
Dowis, Kathryn, and Simran Banga. 2021. “The Potential Health Benefits of the Ketogenic Diet: A Narrative Review.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8153354/.
“The Effect of Ketogenic-Diet on Health.” n.d. Scientific Research Publishing. Accessed August 8, 2024. https://www.scirp.org/journal/paperinformation?paperid=99691.
“Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks.” 2021. Frontiers. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.702802/full.
FAQs
1. What food is not allowed in keto?
Below mentioned are the foods that are not allowed in keto-
- Food High In Carbohydrates (Plain & Refined)
- Processed Foods
- Sugary Drinks, Juice & Sweet Syrups
- Alcoholic Drinks
- Trans & Hydrogenated Fats
- High-carb Condiments & Sauces
2. Can I eat bananas on keto?
Despite being healthy, banana is on the list of foods that should be avoided during keto diet as it is high in carbs, containing 25g of carbs in a serving of 100g. One can rather consume avocados or berries instead of bananas.
3. Who should avoid keto?
People who are dealing with any condition involving their pancreas, liver, thyroid or gallbladder should avoid keto. It is because keto diet can lead to low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease.
4. Can I eat apple on keto?
A medium sized apple contains about 20 g of carbs which exceeds the daily intake of carbs during keto diet. Thus, apples are not considered a keto-friendly food.
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