Keto Diet Beginner Guide 2019: Complete Food List , Daily Menu, 7-Day Meal Plan, What To Eat & Avoid
Ketogenic Diet Complete Food List & Daily
Ketogenic diet has been with us for some time
And while many people, including celebrities
and athletes, have been benefiting from the
ketogenic diet, others are yet to even understand
what the popularity of the ketogenic diet
is all about.
If you belong to this latter group, then,
fasten your seat belt and get ready for some
In this video, we shall take a look at what
the ketogenic diet is all about, the health
benefits, and how you can get started on it.
What is a ketogenic diet?.
A ketogenic diet, or simply keto diet, is
a low-carbohydrate, high-fat diet.
Following a keto diet means that you cut back
on carbs, while increasing your fat intake.
While on a keto diet, the body switches from
using glucose as its primary source of energy
and switches to fats through a process known
To understand how a keto diet affects the
body, let�s get to understand ketosis a
What is ketosis?.
Normally, after eating food, the body stores
excess fats and converts carbohydrates into
glucose to be used for energy.
When a person begins to consume less carbs
and more fats, the body is forced into ketosis.
Ketosis is a natural metabolic process whereby
the liver breaks down fat into ketones to
be used as energy.
Ketosis usually begins when the body�s store
of glucose has been depleted; so instead of
using glucose (which is the product of digesting
carbohydrates), the body uses fat.
Types of ketogenic diet.
There are four major variants of the ketogenic
These keto diet types are grouped according
to their nutritional composition.
Standard ketogenic diet (SKD).
This is a type of keto diet that contains
75% fat, 5 to 10% of carbohydrates, and between
15 and 20% protein.
A standard keto diet means that you get to
consume more fats, while cutting down on carbohydrates.
This diet plan requires you to eat a maximum
50 grams of carbs, 90 grams of protein, and
about 150 grams of fats.
Cyclical ketogenic diet (CKD).
The cyclical ketogenic diet involves following
a keto diet for some days, and then, going
off on your rest days before the cycle begins
While following this diet plan, you can choose
to eat as normal on the �off days� while
you stick to the plan on the keto days.
A typical example of the CKD is 4 days of
standard keto diet and 3 days of no keto in
Targeted ketogenic diet (TKD).
A targeted keto diet is what many athletes
follow to maintain a good shape.
In the TKD, the amount of carbs increases
to a maximum of 80 grams (about 15%), while
the fat content goes down to 65-70%, and 20%
High-protein keto diet (HPKD).
As the name implies, a high-protein keto diet
is one with a high-protein content.
In this keto diet, the protein content is
30% (about 120 grams daily), fat is 60 to
65%, and 5 to 10% carbohydrate.
Health benefits of following a ketogenic diet.
By following a ketogenic diet, a person�s
body gets to benefit in several ways.
Here are some of the health benefits of a
� Aids weight loss.
Being overweight is one of the common risk
factors for many health conditions.
By inducing ketosis, a keto diet helps to
aid weight loss.
Ketosis helps to reduce the amount of body
fat by reducing the insulin levels in the
� Increases mental clarity.
High glucose levels in the body can reduce
mental performance, according to research.
Since ketosis increases the ketones level
in the body, the brain gets to benefit from
it as it uses it to function.
� Regulates blood pressure and cholesterol
Eating low-carb, high fat diets have been
shown to increase the good (HDL) cholesterol
levels in the body, while reducing the bad
(LDL) cholesterol levels.
In addition, a keto diet helps to reduce high
blood pressure levels, which has been linked
to several health problems.
� Regulation of blood sugar.
Since you are eating fewer carbohydrates,
the body�s blood sugar/glucose levels begin
to go down over time.
According to research, the keto diet is one
of the best ways of preventing diabetes.
People who are at a risk of developing diabetes
can benefit from following a keto diet plan.
� Treatment Of Epilepsy.
One of the reasons why the ketogenic diet
was developed was for the treatment of epilepsy.
Even today, the keto diet is still widely
used for treating the condition.
A major advantage of the keto diet therapy
for epilepsy is the fact that the patient
does not have to use a lot of medications.
� Improves insulin resistance.
In addition to regulating blood sugar levels,
the keto diet also helps to improve insulin
Insulin resistance is one of the causes of
type-2 diabetes; thus, controlling this problem
also helps in the prevention of diabetes.
Following a keto diet makes it easy for the
body to self-cleanse itself.
This is due to a process known as autophagy,
where the body cells carry out internal cleansing.
� For good digestive health.
A keto diet can also help to prevent digestion
problems like flatulence, abdominal cramps,
and stomach ache.
� Anti-aging benefits.
Following the keto diet can also help to reduce
the effects of aging.
A keto diet helps to maintain a good skin.
Even more, researchers has discovered that
eating a meal high in carbohydrates increases
the risk of developing acne.
� Controls cravings and hunger.
Food cravings happen a person�s blood glucose
levels are high.
By reducing the amount of carbs, you can reduce
Also, following a keto diet helps to suppress
hunger by inhibiting ghrelin � the hunger
� Improves physical performance.
We already mentioned that athletes also follow
the ketogenic diet.
This is because through ketosis, the body
gets to make use of its large store of fat.
Ketosis helps to increase the body�s energy
Ketogenic diet food list for weight loss.
Here is a list of foods to include in your
keto diet plan for weight loss.
� Healthy fats.
Foods such as olive oil, avocados, and butter
are good sources of healthy fats that can
be added to a keto diet plan.
Due to their moderate protein and fat content,
eggs are suitable for a keto diet.
� Nuts and seeds.
Walnuts, chestnuts, flaxseeds, sesame seeds,
and almonds are examples of low-carb nuts
and seeds that you can include in your keto
� Full-fat dairy foods.
Cheese, high-fat yogurts, and butter are rich
in healthy fat and should be consumed more
if you are on a keto diet.
� Unprocessed meat.
This includes beef, poultry, and other natural
sources of meat.
Fish and seafoods like wild-caught salmon
are also necessary for people on a keto meal
Low-carbohydrate vegetables like cucumber,
asparagus, and cauliflower should also be
included in the keto meal plan.
� Red wine.
� Water .
Sample 7-day keto diet meal plan.
You can follow a keto meal plan as one of
your methods of reducing weight.
You can increase the benefits of keto dieting
by fasting intermittently and exercising moderately.
Note that this is a sample plan and can be
tweaked according to your nutritional requirements.
Below is a sample 7-day keto meal plan to
guide you in your weight loss journey.
Day 1 Breakfast.
Scrambled eggs with butter and lettuce with
Day 1 Lunch.
Spinach salad with grilled salmon.
Day 1 Dinner.
Pork chop with cauliflower mash and red cabbage
Hazelnut, pancakes, and egg white.
Day 2 Lunch.
Leftover spinach salad and grilled salmon.
Day 3 Dinner.
Crispy chicken or green turkey salad.
Salmon egg roll or leftover of green turkey
Day 3 Lunch.
Almond chocolate smoothie.
Day 3 Dinner.
Roasted chicken with asparagus and saut�ed
Brewed coffee with grass-fed butter.
Day 4 Lunch.
Leftover roasted chicken with asparagus and
Day 4 Dinner.
Grilled shrimp with lemon butter sauce and
Fried eggs with bacon and greens or omelet
Day 5 Lunch.
Meatballs, zucchini noodles and cream sauce.
Day 5 Dinner.
Leftover crispy chicken.
Day 6 Breakfast.
Almond peanut muffins.
Day 6 Lunch.
Roasted broccoli with creamy dip or tuna salad
Day 6 Dinner.
Fried graviera cheese.
Day 7 Lunch.
Broiled trout with butter and saut�ed bok
Day 7 Dinner.
Bacon brussel sprouts or sweet and sour chicken
with cauliflower rice.
What to avoid when on a keto diet.
While on a ketogenic meal plan, there are
certain foods that you need to stay away from
in order to reap the maximum benefits.
Below are some foods that you should avoid
while following a keto diet plan.
� Whole grains like corn, rice, and wheat.
� High GI-fruits.
Fruits with a high glycemic index (GI) or
high-sugar content should be avoided.
Examples of such fruits are oranges and bananas.
Tuber foods like yam and potatoes should also
be avoided due to their high-carb (starch)
Also, bread, chips, and legumes should be
� High-sugar beverages.
Soft drinks like soda, fruit juices, and confections
should be avoided as they increase the body�s
glucose levels, which is not what you�d
want when on a keto diet.
Excessive alcohol consumption is counterproductive
to what you want to achieve with a keto diet.
Hence, you need to reduce your alcohol consumption,
or completely stop it.
If you must take alcohol, then make sure that
it is a drink without sugar like dry wine
� Low-fat dairy products.
Margarine and milk are examples of low-fat
Possible side effects of a ketogenic diet.
Switching from a normal diet to a keto diet
may not be smooth for everybody.
This is basically because the body has to
adjust from using glucose as its primary source
of energy to burning fats for ketones.
Keto diet beginners are likely to experience
flu-like symptoms during the initial days
of following the diet.
After about a week of entering the program,
the symptoms will normally disappear as the
body begins to adapt.
These symptoms, which are collectively referred
to as the �keto flu� may include any of
and Nausea .
These symptoms are normally due to the fact
that eating low-carb foods tend to reduce
swelling in the body caused by high-carb foods.
Other possible side effects of following a
keto diet are.
Keto diet breath.
Diminished physical performance.
Heart palpitations .
Following a keto diet meal plan is not always
easy, especially for beginners.
The key to reaping the benefits of a keto
diet is to stick to the plan.
While it may not be easy for you to change
your diet, patience, determination, and proper
planning will help you to achieve your goal.
Don’t forget to click the subscribe button
below for More Research Based Weight Loss
And Natural Health Tips.
Follow Us On Facebook @naturalherbcures and
Twitter @ naturalherbcure and our official
website at NaturalHealingGuides.com.