The basic purpose of our Keto Diet plan is, to be in control of what, when, and how often you eat. The Keto Diet has become worldwide popular because of its jaw dropping results regarding fat loss. The foundation of Keto Diet is something old that you must have heard about a ton’s of times. It’s a Strict Low-Carb Diet.
Disclaimer: Keto Diet should be done under the supervision of an expert Clinical Dietitian. Please Consult a Doctor | Dietitian not a Ph.D. : D
Keto Diet Plan for beginners – A Guide to 4 Weeks Diet Plan
Keto Diet Plan 1st Week
During the 1st week of Keto Diet plan, I would recommend to keep it simple because our basic goal is to change our body’s fuel from Sugar to Fat burning. To achieve that we shall move gradually towards low Carb foods rather than to abruptly change our diet. Which can become more difficult for most people.
Avoid High Glycemic Food
In the first week we need to subtract a variety of food items rather than adding to our keto diet plan, like 90% of bakery and high starchy items like bread, pasta, and rice. Every kind of soda or soft drinks (For 1st two weeks, after that you can consume Sugar free sodas).
Most kinds of fruits, contains high amounts of sugar and you want to avoid that so you can have fruits 2 times per day but in small amounts. Also the 2nd time you can only have berries like strawberries, Raspberry, blackberry, etc.
Add These to Your Diet. Vegetables like broccoli, Brussels sprouts, cauliflower, and green leafy veggies. Try to keep your Protein level to Moderate. You can have every kind of meat like chicken, beef, fish or tofu bacon, eggs. But keep to 15% to 30 % of your diet.
Train your body to consume higher amount of fats.70 percent of your daily intake should comprise on Fats like nuts or nut butters, olive oil, avocados, and cheese or unsweetened yogurt.
Suggestion: Low Carb and Low Sugar fruits, vegetables, and nuts you can eat on keto diet plan.
Basic Rules for Keto Diet Plan’s First Week
To keep it simple, I have boiled it down to the level that makes it to three one liner rules.
- Shrink down the consumption of potatoes, rice, grains, beans, bread, pasta and sugar to zero. also don’t eat too many fruits. Start looking for hidden sugars (MEANS: Your’re gonna have to read the labels whenever you are shopping food items. You are going to avoid starchy and sugary items following the Keto Diet Plan).
- You can eat whatever has higher amount of fats or moderate protein like meats, eggs, vegetables, cheese, nuts, avocados, and fats.
- Eat meat, nuts, and cheese for snacks. You can snack during the 1st week or 2 of keto diet.
Basically the 1st week of keto is to train your body to use fats for energy rather than sugar. You don’t have to worry about calories, or Fat loss, comparisons with others, whether you’re in Ketosis or not. Especially don’t frat upon portion sizes (meal balance regarding calories).
‘Keto-Flu’ Symptoms
- Digestive issues like constipation
- Fatigue, low energy, and feeling exhausted
- Headaches
- Muscle weakness, decreased exercise performance and trouble feeling recovered from workouts
- Moodiness and irritability
- Difficulty sleeping
- Brain fog and lack of concentration
Keto Diet Plan 2nd Week
Beginning Keto Diet 2nd week, Keep it smooth, don’t start to count your macros just yet. Let your body adjust to the fewer intakes of carbs. Set your mind on reducing calories and carbs, because this is the most crucial part for most people and also the number 1 reason, most folks quit Keto. Another reason for people quitting Keto Diet Plan is Keto-Flu
Reduce Fruit Intakes. You can eat only Berries, Once a day. No other Fruits.
Start to Count Time between Meals. At least 4 hours gap between every meal and try to avoid snacking as well. More and more gap between meals would be beneficial. It is because eating means release of insulin, insulin eats sugar which means no fat burning that implies zero ketones release.
So you might want to try having let’s say breakfast at 8am, lunch at 4pm, and dinner at 8pm. If you really feel hunger you can snack after 4 hours which means after 12am.
Consume at least 1.8 to 2 liter liquid per day. Stay hydrated drink a lot of water it really helps fat loss
Keto Diet Plan Routine For 2nd Week Keep rolling the 1st week’s routine. Just make sure to add above mentioned instructions.
NOTE: If you are feeling sluggish and recently had ‘Keto Flu’ just keep in mind that you are going in the right direction. Your Keto Diet Plan is working. Actually your body is shifting its intake of energy from sugar to fats. In addition you are going to experience the results of ketosis soon.
Keto Diet Plan 3rd Week
The 3rd week of Keto Diet is no different than the first two. There are 4 basic rules to incorporate into your 2 weeks diet.
Expand the Time gap between meals. Expand the time gap to 10-12 hours between meals. Eat 2 meals per day. You can eat larger meals, but keep in mind you should consume very less amount of carbohydrates.
Cut out fruits completely. At this stage you cannot eat any kind of fruit. So fruits are off the table.
Stop Snacking. Do not snack, Snacking cause release of insulin, and we don’t want that. If you are really feel hungry eat a Fat Bomb treat. Furthermore try and prepare yourself for intermittent fasting (If you choose to incorporate that into your keto diet in the future).
Drink more Water/Liquid. At least more than 2.5 liters you can incorporate sparkling water, club soda, green or black tea, coffee or bone broth.
Start Keeping Track of your Carbs Ingestion. Also start keeping a record of your daily intake. Find a food tracker and make a log of your daily carbs consumption. MyFitnessPal, Cronometer, and Lose It are some of the options. Start tracking your carbs and after a while you’ll be tracking your Keto Diet Macros.
Keto Diet Plan 4th Week
Just go with the instructions of prior week, plus we are going to start tracking of our macros. I’ll try my best to keep it as stupid simple as I can. Starting 4th week I assume you have entered the state of ketosis. In order to retain the state of ketosis we need to keep track of our Macros, C|P|F, and the adjustment of Calories upon weight loss. I also assume you have found a suitable calculator for that purpose.
Keto Diet Macros – Macros comprises of everything we consume, it can be carbs, Protein and fats. You need to calculate your C|P|F calories intake in order to hold the Ketosis state. The longer you hold your state the more weight you lose.
C|P|F. It implies Carbs, Proteins, and Fats. Fats have 9 calorie per gram, while Carbs & Protein have 4 calories per gram. , when a person starts a diet it means he or she want to be in control of what, when, and how often he or she must eat. The CPF counter can prove to be useful during tracking yours Keto Diet’s Macros.
