14-Day Keto Diet Plan For Beginners With Food List And Recipes
Are you eager to see the results of weight loss, increase energy levels, and feel better than ever? If so, you’ve been to the right spot and today we give you the 14-day keto diet plan for beginners for free.
And we also have a giveaway for 7-days customized keto diet plan for free.
Now, a Keto diet is a fat-rich extremely low carbohydrate diet designed to put the body’s metabolism into ketosis.
The diet works by cutting down on carbohydrates while increasing your intake of fats as high as 75% of calories per day.
The keto rules state that fats should make up all of your calories.
Proteins and carbohydrates make up the remaining 25 percent of macronutrient intake.
To illustrate, this translates into macros that look something like this:
- 55% to 60% fat
- 30% to 35% protein
- 5% to 10% carbohydrates
The keto diet is a great way to lose weight. the goal is to achieve a total shift in the fuel and energy source of the body.
The reduction in carbs forces your body to reduce glycogen stores within your body which is the primary choice for energy. It also obliges your body to depend on ketones (or ketones) to fuel its needs.
The process is known as ketosis. It’s a metabolic condition in which your body draws on the fats and body fats that are stored from food sources to generate energy.
The diet is highly sought-after not just for its ability to burn fat, but also for its ability to accelerate weight loss.
Basic Keto Diet Rules
It is known as a low-carb, low-fat diet that is similar to the paleo diet or Atkins diet however, it is laced with a large quantity of healthy and high-quality fats, and a moderate amount of protein.
The first week you eat keto-friendly foods is crucial to use up glycogen stored in your body. This will allow you to enter ketosis.
The ketogenic diet is a standard one that reduces your daily carb count to around 50g net carbs. However, eating fewer carbs is an excellent way to make sure you’re reaching ketosis.
To get the most benefit most keto dieters tend to restrict themselves to around 20g net carbs daily during the first few weeks, then do some experiments to determine the number of carbs that best suits their needs.
Apart from carbs, the way you allocate the other macronutrients is crucial.
Fat is, in fact, the most essential macronutrient for ketosis, and so having enough fat is an essential keto diet principle. Healthy fats should comprise approximately 75 percent of your daily calories.
How much protein you consume could make a major impact on your results that is why eating a moderate portion of protein is an essential part of ketosis.
Protein should constitute approximately 15-30 percent of your daily diet.
Keto Diet Plan For Beginners (Week 1)
Get on the right path by following this simple keto menu plan. We’ve created a menu that’s perfect for the week to ensure you don’t have to think about what you’ll cook.
And you’ll appreciate the fact that we’ve organized your meals in a way that will help you stay within your calories.
Monday
- Breakfast: Keto Corned Beef And Cauliflower Hash (6.9g carbs)
- Lunch: Keto Chili (3.3g carbs)
- Dinner: Keto Cucumber Salad (5.3g carbs)
Tuesday
- Breakfast: Keto Hot Pockets (2.3g carbs)
- Lunch: Easy Instant Pot Crack Chicken Recipe (1g carbs)
- Dinner: Keto Potato Salad (5g carbs)
Wednesday
- Breakfast: Keto Banana Bread (4.4g carbs)
- Lunch: Keto Taco Salad (6.6g carbs)
- Dinner: Thai Beef Lettuce Wraps (3.1g carbs)
Thursday
- Breakfast: Keto Naan Bread (3.2g carbs)
- Lunch: Cajun Parmesan Salmon (2.7g carbs)
- Dinner: Stuffed Pork Roast (4.2g carbs)
Friday
- Breakfast: Keto Yogurt (5.2g carbs)
- Lunch: Curried Chicken Skillet (4.1g carbs)
- Dinner: Slow Cooker French Onion Soup (10.4g carbs)
Saturday
- Breakfast: Keto Zucchini Bread (3g carbs)
- Lunch: Keto Cabbage Soup (5.3g carbs)
- Dinner: Turkey Involtini (1.7g carbs)
Sunday
- Breakfast: Keto Cloud Bread (0.4g carbs)
- Lunch: Keto Cheeseburger Soup (3.2g carbs)
- Dinner: Keto Spicy Beef Ramen (2.8g carbs)
Keto Diet Plan For Beginners (Week 2)
We want you to keep your momentum going, so here’s another keto diet menu for the 7 days.
Monday
- Breakfast: Keto Raspberry Breakfast Chia Jars (11.5g carbs)
- Lunch: Garlic Buttery Pork Chops (1.5g carbs)
- Dinner: Keto Ground Beef Casserole (4.7g carbs)
Tuesday
- Breakfast: Keto Chorizo Omelette (3.8g carbs)
- Lunch: White Chicken Pizza (1.5g carbs)
- Dinner: Brussels Sprout with Bacon and Pistachios (7.5g carbs)
Wednesday
- Breakfast: Keto Cinnamon Rolls (2.3g carbs)
- Lunch: Pork Rolls with Provolone Cheese (5.6g carbs)
- Dinner: Stuffed Pork Roast (4.2g carbs)
Thursday
- Breakfast: Biscuit Breakfast Sandwiches (6.1g carbs)
- Lunch: Keto Mongolian Beef (2.5g carbs)
- Dinner: Keto White Chicken Chili (6.6g carbs)
Friday
- Breakfast: Keto Macadamia Bread (4.5g carbs)
- Lunch: Keto Egg Salad (1.4g carbs)
- Dinner: Carrot Ginger Soup with Cabbage Noodles (10.8g carbs)
Saturday
- Breakfast: Baked Mini-Frittatas with Mushrooms (3g carbs)
- Lunch: Keto Tomato Soup (7.9g carbs)
- Dinner: Deli Roast Beef and Cheese Platter (8.2g carbs)
Sunday
- Breakfast: Keto Chocolate Smoothie (8.2g carbs)
- Lunch: Keto Salmon Patties (7.6g carbs)
- Dinner: Keto Roast Chicken (0.5g carbs)
Benefits of the Keto diet
A rise in fat loss
Since your body has the ability to burn fat to fuel, a greater loss of fat is a significant advantage.
When you are in a ketogenic state your body can make use of a large amount of fat in a resting state and, consequently, reduce the fat stores.
Weight Loss
A low-carb diet, which is high in fat, can help to lose weight due to many reasons.
Along with cutting down on fat stores, a ketogenic diet can significantly decrease the weight of water that is often associated when you eat a diet high in carbs and also increase satiation.
A decrease in appetite and an increase in Satiety
A keto-friendly diet may also result in a decrease in appetite and an increase in satiety as a result of the decreased insulin levels and fat stores inside your body.
This decreases the hormones that cause hunger and lets your body be more aware when your brain tells you that “you’re fully satisfied”.
Lower risk of Obesity and weight gain
All the benefits all of them together lead to an lowered risk of being overweight as well as other health problems that are associated with it.
Due to the effects of satiety, appetite and body weight. The ketogenic diet is proven to stop weight growth over time and also.
Improved Insulin Levels and Insulin Sensitivity
A diet that is low in carbs significantly improves the levels of insulin within the body.
If you’re eating the high-carb diet, you’ll notice an abundance of insulin in your bloodstream. This makes your body less at all (aka resistant to insulin).
The concentrations of insulin within blood adjust in a ketogenic diet insulin resistance increases dramatically.
More Improved Cholesterol levels and heart Health
Healthy fats consumed on ketogenic diets can significantly increase HDL (good cholesterol) and the HDL/LDL ratio (your percentage of cholesterol that is good cholesterol to bad cholesterol) as well as increase the triglycerides.
It is important to ensure that you eat an wholesome diet that is that are high in unsaturated acid is an essential aspect of achieving greater results and lessening the risk of heart disease while adhering to the keto diet.
Improvements in certain medical conditions
The ketogenic diet has been proven to be beneficial for various medical issues, such as Parkinson’s disease, epilepsy Alzheimer’s disease as well as high blood pressure, type 2 diabetes and PCOS.
Foods to Avoid When You On Keto
Just as important as what you can consume, is what you should stay clear of. It is essential to stay clear of foods that are high in carbohydrates.
Avoid anything that is highly processed and rich in sugar and sodium.
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Traditional pasta and bread along with cakes and other baked goods must be left unattended. To keep a complete list of prohibited items you should keep these handy:
- Grains — any processed food such as cereals, spaghetti tortillas, wheat, rice, oats, and noodles. Certain whole grains can be suitable for a keto-friendly diet with a moderate amount of fiber content, however, ensure that you look over the label on food items and determine net carbs.
- Sweets that contain sugar including honey, agave, and maple syrup Traditional desserts like chocolate and ice cream.
- Sugary Drinks – Juice as well as teas in bottles, sports drinks. Also, all soda.
- The Starches are starchy vegetables typically root vegetables, including sweet potatoes, potatoes, corn, butternut squash peas, carrots, and more.
- Beans/legumes: kidney, lentils, black beans, and chickpeas.
- Fruit: stay away from fruits with high levels of glucose including pineapple, citrus as well as bananas, and grapes.
- Condiments: any high sugar or carb sauces, such as BBQ and salad dressings in bottles and dip sauces.
- Margarine, shortening and vegetable oil (including corn and canola) are all bad fats to stay clear of. Be aware that we must replace healthy fats with food items that have polyunsaturated fats whenever possible.
- Beware of fast-food, processed food items, foods high in sodium (hot sausage and hot dogs, for instance), and packaged foods.
Common Side Effects and Keto Flu Symptoms
The Keto Flu can be described as a set of negative effects that typically occur within the first few days of the diet. This is because you’re transitioning to ketosis and burning the remaining glucose.
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This can include fatigue, headaches, irritability, fatigue insomnia, constipation, insomnia headaches, brain fog, and digestive problems.
- Diarrhea – It all depends on the amount of fat you consumed prior to this, the increased amount of fat you consume can cause short-term digestive problems, such as diarrhea.
- The stomach is upset – Another digestive issue that may arise for a brief period of time after you have gotten used to eating lots of fat. As your body adjusts its appetite this digestive issue should disappear.
- Constipation – It is common as a result of any major diet change, and also cutting down on the amount of fiber consumed by cutting down on carbs could cause short-term constipation. A simple way to avoid this is to ensure you include plenty of vegetables that aren’t starchy in your diet plan.
- Dizziness – The first few days in the transition into ketosis, you’ll be experiencing extremely lower blood sugar levels. This could cause dizziness. When your body has made the transition to burning ketones and fats to generate energy, this sign will disappear.
- Fatigue – It can be an everyday result of the decrease in glycogen stores and the low blood sugar levels during the beginning week with keto. Similar to many of these adverse effects, once you’re in ketosis, you’ll be able to notice a significant increase in energy levels.
- Kidney stones – A higher protein and fat intake can place an additional burden on your kidneys. This could increase the risk of developing kidney stones in the small percentage of people who are trying keto. Consuming whole foods and staying clear of processed meats can result in a lower risk of kidney stones.
- The cause of muscle cramps – occurs as you transition into ketosis because of dehydration or the absence of electrolytes (like potassium and sodium). The best method to prevent the possibility of this happening is drinking lots of fluids and fluids rich in electrolytes, such as bone broth, or electrolyte fluids that are sugar-free. It might also be beneficial to consult your physician or dietitian about taking magnesium supplements to help reduce cramps.
Frequently Asked Questions
Question – How do I start a keto diet for beginners?
Answer – See, as you see above I already gave you a 14 days keto diet plan for beginners.
Question – What do you eat the first week of keto?
Answer – Again guys, I already gave you the complete menu list for 14 days.
Question – Is it OK to eat eggs everyday on keto diet?
Answer – Yes, it is okay to eat eggs daily, I suggest eat 6 whole egg per day.
Question – How long should you stay on a keto diet?
Answer – You do not have to stay more than 6 months on keto diet because cut off the carbs.
Conclusion
The success of ketogenic diets is focused on endurance and consistency for the long haul. If you are able to get to the end of your first week then you’ll be of great things! In addition, you’ll be amazed by the different ways your body reacts to ketosis.
Many people experience increased energy levels, a lessening of “brain fog” as well as fewer hunger pangs, and urges.
Avoid snacks that contain proteins and fats, and allow your carbohydrates to come from vegetables and fruits instead.
Be sure to read the labels and avoid sugar-laden food items, particularly in the case of beverages! and drink plenty of water.
If you’re reading keto’s rules is sometimes a bit overwhelming. like a restrictive diet, however, with the abundance of keto-friendly dishes, you can count on delicious choices.
We hope that our 14 days keto diet plan for beginners will make it easier for you to get started making your first few days a success and also.
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