KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE….
This is the Keto Diet Plan For Beginners and today we are going to walk you through some step-by-step tutorials to get you started on a life long weight journey. Remember, this isn’t a lose weight quick scheme. This is forever.
After about a three weeks of writing my low carb and keto posts, I think it’s time to share a Keto Diet Plan for those of you interested in learning more about this diet.I don’t just want to share diet basics; you need to leave here with a real understanding of how keto works. That’s my job, to make this so simple anyone can do it. AlthoughI don’t want you to just know how to make keto work, I want you to understand keto inside and out!
Right now you probably just want to know what you need to eat, how much you should work out, and what foods you need to avoid. All of these components are important, but honestly, the most important thing you can do is truly understand how your body works, which we will get to after I give you what you want
RECOMMENDED KETO STARTER PRODUCTS:
Let’s get this party started!
KETO DIET PLAN FOR BEGINNERS: STATS
KNOW YOUR BODY:
1) The first thing you need to do before starting the plan is to figure out where you are right now.
Weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally.
You need to know these stats:
Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your true weight before eating and without clothing.
Height: Hopefully you know this, but who knows, maybe you’ve grown!
Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips.
Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle.
Thigh: Stand with your feet about 12 inches apart. Measure your upper thigh at the widest part
Wrist: Measure in the dip between the bony part of your wrist and the start of your hand.
Forearm: Tense your muscle and measure the largest part of your forearm.
Once you have your stats, you can enter them into this BMI calculator to get your BMI. As you can see, I have about 18% body fat.Keep all of your numbers in a progress journal that you can look back on to stay motivated and track your progress. Like this one – Check it out, this journal is PERFECT! It has pages for notes, goal setting, daily targets, exercise plans, measurement charts, and even a place for progress photos! How cool is that?!
2) Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for. I love Bodybuilding.com and think that this article on the Keto Diet is perfect for beginners, so go check it out. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you.
KETO DIET PLAN FOR BEGINNERS: PERSONAL MACROS
3) Now that you have the information you need about your body’s present condition and info on ketosis, head over to this Keto Calculator Tutorial, and figure out how many grams of Carbohydrates, Fat, and Protein you need each day to lose weight. These numbers are critical so don’t forget to write them down. I keep a piece of paper pinned to my wall so I can easily see them when planning meals.
7-Day Keto Diet Menu Sample
Here’s your 7-Day sample Keto Diet meal plan for weight loss. The key is to stay high-fat, low-carb, with a moderate amount of protein.
Breakfast: Scrambled egg lettuce wrap with avocado and cilantro
Lunch: kale salad with grilled chicken with olive oil dressing.
Snack: bell pepper with guacamole
Dinner: Steak with cauliflower rice
Day 2 :
Breakfast: Baked egg in an avocado cup
Snack: Macadamia nuts
Lunch: Tuna salad with a side of green salad
Snack: Sliced cheese or cold cut turkey roll-ups
Dinner: Chinese Beef and broccoli
Breakfast: Full-fat Greek yogurt topped with chia seeds and crushed walnuts
Snack: Turkey jerky (look for no added sugar type)
Lunch: Cauliflower fried rice
Snack: Sliced cheese
Dinner: Roast beef with sautéed mushroom and zucchini
Breakfast: Blackberry protein shake with kale and almond butter
Snack: Zucchini parmesan chips
Lunch: Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
Snack: Bacon deviled eggs
Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus
Breakfast: Fried eggs with bacon and a side of greens.
Snack: 1/2 cup coconut chips
Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad.
Snack: Celery sticks dipped in almond butter.
Dinner: Meatloaf on a bed of watercress salad
Breakfast: Feta cheese and spinach omelet.
Snack: Bacon wrapped asparagus.
Lunch: Chicken wings with celery sticks.
Snack: Cocoa Coconut milk smoothie
Dinner: Grilled chicken with bell peppers and tomatoes
Breakfast: Full-fat Greek yogurt with coconut chips and pumpkin seeds
Snack: Cheese crisp
Lunch: Chicken salad wraps
Snack: Peanut butter fat bombs
Dinner: Grilled salmon with a side of cauliflower rice
Final Thoughts :-
The keto or ketogenic diet is great for people who are looking to lose weight and improve their health.
This sample 7-day keto diet plan is a great way to see if the diet is right for you.
But, as with any diet, you should always check with your doctor first before starting.
If you’re looking to burn fat, it’s important that you incorporate some form of exercise with the diet.